Nutrition for Wellness

Nutrition for Wellness
Chapter Outline Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Chapter 3 Nutrition for Wellness

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Key terms Nutrition: Science that studies the relationship of foods to optimal health and performance Nutrients: Substances found in food that provide energy, regulate metabolism, and help with growth and repair of body tissues

Calories per gram of food
Figure 3.7 Calories per gram of food

Carbohydrate Major source of energy (4 calories/gram)
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Carbohydrate Major source of energy (4 calories/gram) Regulate digestion, fat, and protein metabolism Two types: Simple Complex

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Simple carbohydrates Formed by simple or double sugar units with little nutritive value Divided into monosaccharides and disaccharides

Complex carbohydrates
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Complex carbohydrates Carbohydrates formed by three or more simple sugar molecules linked together Also referred to as “polysaccharides”

Figure 3.2

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Fiber Complex carbohydrate in plant foods that cannot be digested by the human body but is essential in the digestion process Present mainly in skins, leaves, roots, and seeds Dietary sources include Whole grain cereals and breads Fruits and vegetables Legumes

Fiber Lack of fiber has been linked to Cardiovascular disease Cancer
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Fiber Lack of fiber has been linked to Cardiovascular disease Cancer Constipation Diverticulitis Hemorrhoids Gallbladder disease Obesity

Recommended amount of fiber
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Recommended amount of fiber Under age 50 Women = 25 gr/day Men = 38 gr/day Over age 50 Women = 21 gr/day Men = 30 gr/day Current average daily U.S. intake About 15 gr/day

Fiber Two types Soluble fiber Insoluble fiber
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Fiber Two types Soluble fiber Dissolves in water to form gel-like substance that encloses food particles Helps decrease blood cholesterol and blood sugar Insoluble fiber Not easily dissolved in water but binds with water Causes a softer and bulkier stool

Fat Source of energy (9 calories/gram) Stored energy
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Fat Source of energy (9 calories/gram) Stored energy Part of cell structure Insulator for body heat preservation Shock absorption Carries fat soluble vitamins (A, D, E, and K)

Types of fat Simple fats Compound fats Derived fats Saturated
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Types of fat Simple fats Saturated Monounsaturated Polyunsaturated Compound fats Phospholipids Glucolipids Lipoproteins Derived fats Sterols (cholesterol)

Major types of fat Figure 3.3

Figure 3.4 Chemical structure of saturated and unsaturated fats

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Key terms Transfatty acid: Solidified fat formed by adding hydrogen to monounsaturated and polyunsaturated fats to increase shelf life Omega-3 fatty acids: Polyunsaturated fatty acids found primarily in cold-water seafood and flaxseeds thought to lower blood cholesterol and triglycerides Omega-6 fatty acids: Polyunsaturated fatty acids found primarily in corn and sunflower oils and most oils in processed foods

Protein Source of energy (4 calories/gram) Builds and repairs tissue
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Protein Source of energy (4 calories/gram) Builds and repairs tissue Part of hormones, enzymes, and antibodies Helps maintain normal fluid balance

Vitamins and minerals Vitamins
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Vitamins and minerals Vitamins Organic substances essential for normal metabolism, growth, and development Fat-soluble (A, D, E, and K) Water-soluble (B complex and C)

Vitamins and minerals Minerals
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Vitamins and minerals Minerals Inorganic elements essential for normal body functions Part of all cells and enzymes Help maintain water and acid-base balance Regulate muscle and nervous tissue excitability

Figure 3.5 Approximate proportions of nutrients in the human body

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition “ Balancing the diet What you eat may be leading you to an early grave.”

Figure 3.1 Fats, Oils, and Sweets USE SPARINGLY Meat, Poultry, Fish,
Dry Beans, Eggs, and Nuts Group 2–3 SERVINGS Milk,Yogurt, and Cheese Group 2–3 SERVINGS Fruit Group 2–4 SERVINGS Vegetable Group 3–5 SERVINGS Bread, Cereal, Rice, and Pasta Group 6–11 SERVINGS

To decrease risk for chronic diseases
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition To decrease risk for chronic diseases Let the Food Guide Pyramid guide your food choices Eat a variety of foods daily, especially foods high in nutrients, starch, and fiber Whole grains Fruits and vegetables Avoid too much fat, saturated fat, trans fatty acids, and cholesterol Avoid too much sugar and sodium

To decrease risk for chronic diseases
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition To decrease risk for chronic diseases Maintain adequate calcium intake Keep food safe to eat—with little risk of food-borne illness Maintain recommended body weight Drink alcoholic beverages in moderation, if at all

Table 3.5

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Key terms Estimated Average Requirements (EAR): The amount of a nutrient that meets the dietary needs in half the people in the U.S. Recommended Dietary Allowances (RDA): The daily amount of a nutrient (statistically determined from the EARs) considered adequate to meet the known nutrient needs of almost 98% of all healthy people in the U.S. Dietary Reference Intakes (DRIs): A general term that describes four types of nutrient standards that establish adequate amounts and maximum safe nutrient intakes in the diet; These standards are Estimated Average Requirements (EAR) Recommended Dietary Allowances (RDA) Adequate Intakes (AI) Tolerable Upper Intake Levels (UL)

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Key terms Adequate Intakes (AI): The recommended amount of a nutrient intake when sufficient evidence is not available to calculate the EAR and subsequent RDA Upper Intake Level (UL): The highest level of nutrient intake that appears safe for most healthy people, beyond which exists an increased risk of adverse effects Daily Values (DVs): Reference values for nutrients and food components used in food labels

Daily values (DVs) Figure 3.6
Reference values for nutrients and food components for use on food labels Include as percentage of total calories: fat, saturated fat, and carbohydrates Include cholesterol, sodium, and potassium in milligrams Include fiber and protein in grams

Critical thinking What do the nutrition standards mean to you?
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Critical thinking What do the nutrition standards mean to you? How much of a challenge would it be to apply those standards in your daily life?

Nutrient analysis First step in evaluating the diet
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Nutrient analysis First step in evaluating the diet Most people do not realize how harmful and non-nutritious many common foods are

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Nutrient analysis Analysis covers calories, carbohydrates, fats, cholesterol, and sodium Also covers eight crucial nutrients: protein, calcium, iron, vitamin A, thiamin, riboflavin, niacin, and vitamin C If the regular diet has enough of these eight nutrients, foods consumed in natural form typically contain all the other nutrients needed

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Nutrient analysis Most revealing information learned in a nutrient analysis is the source of fat intake Average daily fat consumption in the U.S. diet About 37% of the total caloric intake Much of it from saturated fat and trans fatty acids, which increase the risk for chronic diseases

Calories in fast food Wendy’s Subway Arby’s Burger King McDonald's
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Calories in fast food Wendy’s Frosty, med. Tuna Sweet Onion Teriyaki Veggie Del. Market Fresh Roast Beef Roast Chicken Club Regular Roast Beef Ice Cream Shake, med. Double Whopper Whopper w/ Cheese Whopper Large Fries Chicken McGrill Big Mac Subway Arby’s Burger King McDonald's

Fat content in fast food
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Fat content in fast food

Grains, vegetables, & fruits
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Grains, vegetables, & fruits Provide nutritional base for a healthy diet Daily fruits and vegetables should include One good source of pro-vitamin A or carotene (apricots, cantaloupe, broccoli, carrots, pumpkin, dark leafy vegetables) One good source of vitamin C (citrus fruit, kiwi fruit, cantaloupe, strawberries, broccoli, cabbage, cauliflower, green pepper) The recommended 5 to 9 servings of fruits and vegetables daily has no substitute

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Phytochemicals Fruits and vegetables are the sole source of phytochemicals Show promising results in the fight against cancer Their actions are so diverse that, at almost every stage of cancer, they can block, disrupt, slow down, or even reverse the process

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Mediterranean diet Mediterraneans have lower rates of diet-linked diseases and a longer life expectancy Although a semivegetarian diet, up to 40% of the daily caloric intake comes from fat: mostly monounsaturated fat from olive oil

Figure 3.11 The Mediterranean diet is more than just a “diet”: it is a dietary pattern that has existed for centuries

Ethnic diets Are healthier than the typical American diet
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Ethnic diets Are healthier than the typical American diet Emphasize consumption of complex carbohydrates Limit fat intake Become unhealthy when “Americanized”

Critical thinking Do you take supplements?
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Critical thinking Do you take supplements? If so, for what purposes are you taking them—and do you feel that you could restructure your diet so that you could do without them?

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Nutrient supplements Half of all adults in U.S. take daily nutrient supplements Nutrient requirements for body normally can be met by consuming 1,200 calories per day, as long as the diet contains the recommended servings from the five food groups

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Nutrient supplements Water-soluble vitamins: The body cannot retain these vitamins as long as fat-soluble vitamins; excessive intake is excreted Small amounts, however, can be retained for weeks or months Fat-soluble vitamins: stored in fatty tissue; daily intake of these vitamins is not as crucial Too much vitamin A and vitamin D can be detrimental

Nutrient supplements Do not take megadoses of a supplement(s)
Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Nutrient supplements Do not take megadoses of a supplement(s) For some nutrients, a dose of five times the RDA taken over several months may create problems Vitamin and mineral doses should not exceed ULs For nutrients that do not have an UL, no dosage higher than three times the RDA should be taken

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Antioxidants Much research is being done on antioxidants for thwarting chronic diseases Although there are over 4,000 antioxidants, the four most studied are Vitamin C Vitamin E Beta-carotene (a precursor to vitamin A) Selenium

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Antioxidants Oxygen is used to change carbohydrates and fats into energy A small amount of oxygen ends up in an unstable form, referred to as oxygen free radicals A free radical molecule has a normal proton nucleus with a single unpaired electron (makes it extremely reactive)

Antioxidants Free radicals attack and damage proteins and lipids
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Antioxidants Free radicals attack and damage proteins and lipids Damage is thought to contribute to the development of Cardiovascular disease, cancer, emphysema, cataracts, Parkinson's disease, premature aging Free radical formation is enhanced by Solar radiation, cigarette smoke, air pollution, radiation, some drugs, injury or infection, chemicals (such as pesticides), and other environmental factors Antioxidants offer protection by absorbing free radicals

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Antioxidants When free radicals are produced faster than the body can neutralize them, they cause damage Antioxidants are found abundantly in food, especially in fruits and vegetables Only 9% of Americans eat the minimum five daily servings of fruits and vegetables

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Antioxidants Some authors/researchers believe antioxidant supplements further prevent free radical damage The University of California at Berkeley Wellness Letter recommends the following daily supplements: 250 to 500 mg of vitamin C 200 to 400 IU vitamin E (natural vitamin E)

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Antioxidants Vitamin C: Consuming 5 or more daily servings of fruits and vegetables will provide the recommended amount Vitamin E: Obtaining the recommended daily amount of vitamin E through diet alone is practically impossible

Vitamin C Water-soluble Body eliminates it in about 12 hours
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Vitamin C Water-soluble Body eliminates it in about 12 hours Consume vitamin C-rich foods twice a day or divide the vitamin C supplement in half and take twice daily Offers benefits against heart disease, cancer, cataracts, and several other health disorders Consume between 250 and 500 mg daily

Selenium 200 micrograms (mcg) of selenium daily decreases risk of
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Selenium 200 micrograms (mcg) of selenium daily decreases risk of Prostate cancer by 63% Colorectal cancer by 58% Lung cancer by 46% Also breast, liver, and digestive tract cancers Selenium may interfere with body's absorption of vitamin C; take supplements at different times Vitamin E supplements increase the effectiveness of selenium

Selenium One Brazil nut (unshelled) provides 100 mcg
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Selenium One Brazil nut (unshelled) provides 100 mcg Shelled nuts average only about 20 mcg Too much can damage cells If you choose to take a supplement, take organic form from yeast, not selenium selenite

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Multivitamins A multivitamin complex that provides 100% of the DV for most nutrients can help fill deficiencies Some evidence suggests regular intake decreases risk for heart disease and stroke Multivitamins don't provide energy, fiber, phytochemicals, or recommended dose of vitamin C and E

Top antioxidant foods Figure 3.13 In addition to antioxidants, wholesome foods contain substances not yet discovered Many nutrients work in synergy

Systems to produce energy (ATP)
Figure 3.14 Aerobic System Anaerobic or Lactic Acid System ATP and ATP-CP System

Nutrition for athletes
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Nutrition for athletes In general, athletes do not require a special diet or supplements Even in resistance training and body building, protein in excess of 20% of daily energy intake is not needed The main difference between the diet of a sedentary person and an active person is the total caloric and carbohydrate intake due to prolonged physical training

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Carbo loading Amount of glycogen stored in muscle tissue can be increased greatly through carbohydrate loading Diet should be altered During days of heavy aerobic training When a person is going to participate in a long-distance event lasting longer than 90 minutes

Carbo loading Performance is enhanced for long-distance events by
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Carbo loading Performance is enhanced for long-distance events by Following a regular diet with 50 to 60% carbs and engaging in intense physical training the 5th and 4th days before the event Followed by a diet high in carbs (about 70%) and a progressive decrease in training intensity over the last 3 days The amount of glycogen stored from carbo loading is not affected by proportion of complex and simple carbohydrates

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Pre-event meal Consume 1 gram of carbohydrate for each kilogram (2.2 pounds) of body weight 1 hour prior to exercise Can be increased to 2, 3, or 4 grams per kilogram of weight 2, 3, or 4 hours respectively before exercise

Fluid and carbohydrate intake during long distance events
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Fluid and carbohydrate intake during long distance events Consume 30 to 60 grams of carbohydrates per hour Best accomplished by drinking 8 ounces of a sports drinks containing 6% to 8% carbohydrate every 15 minutes Fluid intake lessens the chance of dehydration

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Creatine Popular supplement to help increase muscle mass and improve athletic performance Supplementation can yield up to a 20% increase in muscle creatine Supplementation is believed to enable more intense training Two phases: a five-day loading phase (20–25 gr/day) and maintenance (2 gr/day) Creatine does benefit aerobic events

Amino acid supplements
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Amino acid supplements Science has not yet proven that they help increase muscle mass Normal increase in caloric and protein intake is enough to build and repair muscle tissue Each capsule provides 500 milligrams of amino acids and no nutrients; 3 ounces of meat provide 20,000 milligrams plus nutrients Amino acid supplementation can cause imbalances and toxicities

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Osteoporosis A condition that leads to softening, deterioration, or loss of bone mineral density and leads to disability, bone fractures, and even death from medical complications About 22 million women in the U.S. suffer from this condition (16 million do not know they have it) One in 2 women and one in 8 men will suffer from osteoporosis

Prevention of osteoporosis
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Prevention of osteoporosis Maximize bone density during youth Maintain normal menses Participate in a lifetime program of physical activity Maintain adequate calcium intake throughout life Do not smoke Avoid corticosteroid drug use Avoid excessive use of alcohol See your physician following menopause

Bone Health Figure 3.15 Threats to bone health Menopause Age over 50
Smoking Threats to bone health Family history of osteoporosis Heavy drinking BONE HEALTH White or Asian Physical inactivity Small frame Low-calcium diet Extensive use of corticosteroids

Dietary guidelines for Americans
Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Dietary guidelines for Americans Goal 1: Aim for Fitness Aim for a healthy weight Be physically active each day

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Dietary guidelines for Americans Goal 2: Build a Healthy Base Let the Food Pyramid guide your food choices Choose a variety of grains daily, especially whole grains Choose a variety of fruits and vegetables daily Keep food safe to eat

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Dietary guidelines for Americans Goal 3: Choose Sensibly Choose a diet that is low in saturated fat and cholesterol and moderate in total fat Choose beverages and foods to moderate your intake of sugars Choose and prepare foods with less salt If you drink alcoholic beverages, do so in moderation

Nutrients Balancing the Diet Achieving a Balanced Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Proper Nutrition Critical thinking What factors in your life and the environment have contributed to your current dietary habits? Do you need to make changes? What may prevent you from doing so?

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