1. Presentation Package for Concepts of Fitness and Wellness 6e Section V: Concept 16: Nutrition

2. 2Concepts of Fitness and Wellness 6e General Nutrition Concepts  Influences of Nutrition –Health –Appearance –Behavior –Mood  Role of Nutrients in Diet –Growth and development –Provide energy –Regulate metabolism See “On the Web” 16-1 for info on general nutrition guidelines AND links to the 2005 Dietary Guidelines

3. 3Concepts of Fitness and Wellness 6e Classes of Nutrients  Carbohydrates  Proteins  Fats  Vitamins  Minerals  Water Subsequent slides will provide basic information about each nutrient

4. 4Concepts of Fitness and Wellness 6e Types of Carbohydrates (2 types)  Simple –pop, candy, sweets, fruit –individual glucose or fructose molecules  Complex –pasta, rice, breads, potatoes –Chains of glucose molecules

5. 5Concepts of Fitness and Wellness 6e Trends in Carbohydrate Consumption 0 20 40 60 80 100 C A R B O H Y D R A T E S SIMPLE COMPLEX 1910 1950 1980 P E R C E N T 65% 35% 50% 45% 55% See “On the Web” 16-5 for distinctions between complex and simple

6. 6Concepts of Fitness and Wellness 6e Low Carb Mania (What is the basis?)  Proponents of low carb diets blame carbohydrates on the obesity epidemic but this is not well supported by research.  The quality of carbohydrates is the real issue and it is still wise to consume quality whole grains with adequate fiber. Click icon for info on fiber

7. 7Concepts of Fitness and Wellness 6e Types of Protein  Sources of Protein –Animal (complete) »meats, dairy –Vegetable (incomplete) »beans, nuts, legumes, grains  Types of Amino Acids –Nonessential (14) – can be made by body –Essential (8) – must be made by body Amino acids linked together

8. 8Concepts of Fitness and Wellness 6e Protein Requirements  RDA average =.8 g/kg/day  RDA athlete = 1.2-1.6 g/kg/day High levels of protein intake above 2 g/kg/day can be harmful to the body

9. 9Concepts of Fitness and Wellness 6e Types of Fats  Saturated –Animal sources –Solid at room temperature  Unsaturated (poly- or mono-) –Vegetable sources –Liquid at room temperature Click icon for info on hydrogenation process H H H H H H H H H H H H H O HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH H H H H H H H H H H Click icon for info on fat content of oils See “On the Web” 16-6,7

10. 10Concepts of Fitness and Wellness 6e Recommendations for Fat Consumption  Dietary Fat Recommendations –Less than 30% of calories in diet from fat –Less than 1/3 of dietary fat should be saturated  Ways to Decrease Intake of Fat –Minimize "fast" foods –Minimize processed foods –Use better cuts of meats –Use low fat alternatives –Decrease use of condiments –Eat lower fat snacks –Choose foods with “artificial fats” Choose foods with “artificial fats”Choose foods with “artificial fats”

11. 11Concepts of Fitness and Wellness 6e Dietary Recommendations (2 different sets) CHO CHO (55-60%) FAT FAT (30%) PRO PRO (10-15%) Lab 16a U.S.D.A. CHO CHO (45-65%) FAT FAT (20-35%) PRO PRO (10-35%) Institute of Medicine Questions: 1. Why do the guidelines differ? 2. What is a “healthy diet”? 3. How do you calculate these percentages? calorie calculations

12. 12Concepts of Fitness and Wellness 6e Vitamins  Organic substances that regulate numerous and diverse physiological processes in the body  Do not contain calories  Two types –Fat soluble –Water soluble

13. 13Concepts of Fitness and Wellness 6e Vitamin Guidelines  A balanced diet containing recommended servings of carbohydrates, fats and proteins will meet the RDA standards  Extra servings of green and yellow vegetables may be beneficial  Extra consumption of citrus and other fruits may be beneficial Click for info on “anti-oxidants”

14. 14Concepts of Fitness and Wellness 6e Vitamin Supplementation? Vitamin Supplementation?  Not necessary if diet is healthy  Multivitamins are safe (100% RDA)  Not all vitamins are “pure”  Can be toxic at high doses

15. 15Concepts of Fitness and Wellness 6e Minerals  Inorganic elements found in food that are essential to life processes  About 25 are essential  Classified as major or trace minerals  RDA’s have only been determined for 7 minerals

16. 16Concepts of Fitness and Wellness 6e Mineral Guidelines  A diet containing recommended servings of carbohydrates, fats and proteins will meet the RDA standards  Extra servings of green and yellow vegetables may be beneficial  Dietary supplementation of Calcium is beneficial for post-menopausal women  Salt should be limited in the diet Click for more info on minerals

17. 17Concepts of Fitness and Wellness 6e Populations Who May Benefit from Supplementation  Pregnant/lactating women  Alcoholics  Elderly  Women with severe menstrual losses  Individuals on VLCD’s  Strict vegetarians  Individuals taking medications or with diseases which inhibit nutrient absorption

18. 18Concepts of Fitness and Wellness 6e Water  Vital to life  Drink at least 8 glasses a day Click for more info on water

19. 19Concepts of Fitness and Wellness 6e Guidelines for Healthy Eating  Eat regular meals (including breakfast)  Eat foods from all food groups and according to the food pyramid  Limit processed foods  Get adequate amounts of vitamins and minerals  Drink plenty of water and limit alcohol and caffeine Click icon for info on Lab 16b Follow principles in the Food Guide Pyramid

20. Does the Healthy Eating Pyramid more effectively capture the elements of a healthy diet? See the Harvard Nutrition Source websiteHarvard Nutrition Source

21. 21Concepts of Fitness and Wellness 6e Web Resources “On the Web” “On the Web” pages for Concept Online Learning Center

22. Supplemental Graphics Lab Information Additional Details on Nutrition

23. 23Concepts of Fitness and Wellness 6e Lab 16a Information Nutrition Analysis Lab 16a Information Nutrition Analysis  Purpose: Compare quality of “favorite diet” with your ideal “healthy diet”  Procedure: Select foods from food list (Appendix D or other diet tables) and calculate calories from carbohydrates, fats and proteins.

24. 24Concepts of Fitness and Wellness 6e Lab 16a Information Nutrition Analysis - cont.  Protein 350  Fat 800  Carbohydrate1400 Totals2550 Calories % of Total Calories 13.7 13.7 31.4 31.4 54.9 54.9100.0 Divide the calories by the total to get the percentage Return to presentation Making calorie calculations

25. 25Concepts of Fitness and Wellness 6e Lab 16b Information Selecting Nutritious Foods  Purpose: Evaluate the nutritional quality of your diet  Procedure: Record foods consumed for two days on the Daily Diet Record. Calculate calorie intake from list in Appendix C  Implications: Rate the quality of the diet according to the Rating Scale. Click icon to see other food tables Return to presentation

26. 26Concepts of Fitness and Wellness 6e Fiber  Soluble - decreases cholesterol levels –found in oat bran, fruits and veggies  Insoluble - reduces risk of colon cancer –found in wheat bran and grains Recommendation: 25-40g per day Are you getting enough?

27. 27Concepts of Fitness and Wellness 6e Ways to Get More Fiber  Eat more fruits and vegetables  Eat whole grain foods

28. 28Concepts of Fitness and Wellness 6e A Grain of Wheat BRAN - B vitamins - minerals - dietary fiber ENDOSPERM - starch - protein - some iron and B vitamins GERM - essential fats - minerals - vitamins (B's, E and folacin) Return to presentation

29. 29Concepts of Fitness and Wellness 6e Composition of Oils (%) Type SatPoly Mono safflower 975 16 sunflower106624 corn1359 28 soybean1458 28 sesame1442 44 peanut1732 51 palm49 9 42 olive14 8 78 canola 735 58 Return to presentation

30. 30Concepts of Fitness and Wellness 6e Hydrogenation Process Return to presentation

31. 31Concepts of Fitness and Wellness 6e Fat Soluble Vitamins  Consist of Vitamins A, D, E, and K  Absorbed at the small intestine in the presence of bile (a fatty substance)  Overdoses can be toxic (A and D)

32. 32Concepts of Fitness and Wellness 6e Water Soluble Vitamins  Consist of B complex and vitamin C  Excesses will be excreted in the urine, however, B-6 and Niacin can be toxic when ingested in unusually large amounts

33. 33Concepts of Fitness and Wellness 6e Water Soluble Vitamins  B-1 (thiamine)  B-2 (riboflavin)  B-6 (pyridoxine)  B-12 (cobalamin)  Niacin (nicotinic acid)  Pantothenic Acid  Folic Acid (folacin)  Biotin  C Return to presentation

34. 34Concepts of Fitness and Wellness 6e Antioxidant All-Stars  Broccoli  Cantaloupe  Carrot  Kale  Mango  Pumpkin  Red Pepper  Spinach  Strawberries  Sweet potato

35. 35Concepts of Fitness and Wellness 6e Minerals with established RDA guidelines  Calcium  Phosphorus  Iodine  Iron  Magnesium  Zinc  Selenium Return to presentation

36. 36Concepts of Fitness and Wellness 6e Calcium  Important for preventing osteoporosis  RDA = 800-1000 mg/day  Found in dairy products and vegetables High protein diets leach calcium from bones and promote osteoporosis Return to mineral guidelines

37. 37Concepts of Fitness and Wellness 6e Iron  Important component of hemoglobin  Iron deficiency is known as anemia (Symptoms: shortness of breath, fatigue) Return to mineral guidelines

38. 38Concepts of Fitness and Wellness 6e Functions of Water  Comprises about 60% of body weight  Chief component of blood plasma  Aids in temperature regulation  Lubricates joints  Shock absorber in eyes, spinal cord, and amniotic sac (during pregnancy)  Active participant in many chemical reactions Return to presentation

39. 39Concepts of Fitness and Wellness 6e Caloric Content of Foods Carbohydrates4 cal/g Protein4 cal/g Fats9 cal/g Alcohol7 cal/g

40. 40Concepts of Fitness and Wellness 6e Calorie Calculation (Example)  Heather consumes 2000 calories per day and wishes to obtain 20% of her calories from fat: 2000 calories x 20% = 400 calories from fat per day 400 calories from fat = 44 grams of fat/day

41. 41Concepts of Fitness and Wellness 6e What is Baloney? 80% "fat free” 52 calories / slice 4 grams fat / slice Calories from fat =4 g/slice X 9 cal/g = 36 calories Percent of calories from fat =36 cal / 52 cal total = 69%

42. 42Concepts of Fitness and Wellness 6e What about Sliced Turkey? 98% "fat free” 30 calories / slice 1 gram fat / slice Calories from fat =1 g/slice X 9 cal/g = 9 calories Percent of calories from fat =9 cal / 30 cal total = 30% Return to presentation

43. 43Concepts of Fitness and Wellness 6e Fat Substitutes  Olestra  Simplesse What are the dietary implications of these new food products? Return to presentation

44. The Food Pyramid