Nutrition for Wellness Chapter 3 PDF

Nutrition for Wellness Chapter 3 Principles and Labs for Fitness & Wellness Werner W. K. Hoeger and Sharon A. Hoeger Nutrition ◆ A science that studies the relationship of foods to optimal health and performance ◆ Nutrients – substances found in food that provide energy, regul...

Nutrition for Wellness Chapter 3 Principles and Labs for Fitness & Wellness Werner W. K. Hoeger and Sharon A. Hoeger Nutrition ◆ A 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 tissues MyPlate food plan MyPlate food groups ◆ Vegetables are divided into 5 subgroups 1. Dark green vegetables 2. Red and orange vegetables 3. Beans and peas 4. Starchy vegetables 5. Other vegetables ◆ Fruits ◆ Grains are divided into 2 subgroups ⮚ Whole grains ⮚ Refined grains MyPlate food groups ◆ Protein ⮚ Includes meat, poultry, seafood, beans and peas, eggs, soy products, nuts and seeds ◆ Dairy ⮚ Choose low-fat or fat-free options ⮚ Cream cheese, cream and butter are not part of the dairy group Recommended daily amounts of nutrients Six nutrients are essential for humans 1. Carbohydrates 2. Fat 3. Protein 4. Vitamins 5. Minerals 6. Water Essential nutrients can be described by their function or based on how much of the nutrient we need Describing the essential nutrients By function ⮚ Fuel Nutrients: Carbohydrates, Fat, Protein ⮚ Regulatory Nutrients: Vitamins, Minerals, Water By amount needed ⮚ Macronutrients: Carbohydrates, Fat, Protein, Water ⮚ Micronutrients: Vitamins, Minerals Describing food based on nutrients and calories ◆ Nutrient density is a measure of the amount of nutrients and calories in a food ◆ Calorie ⮚ Amount of heat necessary to raise the temperature of one gram of water at 1 degree Celsius ⮚ Used to measure energy value of food and exercise Carbohydrates are important for energy, cell maintenance and the generation of heat ◆ Are described as simple or complex ⮚ Simple carbohydrates have little nutritive value Simple carbohydrates Monosaccharides are the simplest sugars Examples Glucose Galactose Fructose Disaccharides are combinations of monosaccharides Examples Sucrose Lactose Maltose Complex carbohydrates Polysaccharides Examples Starch Dextrins Glycogens Fiber Dietary fiber ◆ Defined: a non-digestible complex carbohydrate essential to digestion ◆ Recommended intake for adults: ⮚ Male under 50 – 38 grams/day ⮚ Women under 50 – 25 grams/day ◆ Found in: ⮚ Whole-grain cereals and breads ⮚ Fruits ⮚ Vegetables ⮚ Legumes Classifying dietary fiber Soluble ⮚ Dissolves in water and binds fat particles for excretion ⮚ Examples: oats, fruits, barley, legumes and psyllium Insoluble ⮚ Cannot be digested by the body, but binds water and increases peristalsis; thus increasing food passage through the intestines Types of dietary fiber 1. Cellulose – found in plant cell walls 2. Hemicellulose – found in cereal fibers 3. Pectins – found in vegetables and fruits 4. Gums and mucilages – found in small amount of food of plant origin Fats are a concentrated source of energy ◆ Each gram of fat supplies 9 calories of energy to body ◆ Three types of fats ⮚ Simple – one to three fatty acids ⮚ Compound – simple fats plus other chemicals ⮚ Derived – simple plus compound fats Simple fats are divided into two categories based on fatty acid saturation 1. Saturated Fats Intake should be limited as these fats increase Low Density Lipoproteins Sources: ⮚Meats and animal fat ⮚Lard ⮚Whole milk, cream, butter ⮚Cheese and ice cream ⮚Hydrogenated oils Simple fats are divided into two categories based on fatty acid saturation 2. Unsaturated Fats Assist in lowering cholesterol and are divided into two groups: Trans-Fatty Acids ⮚Solidified fat formed by adding hydrogen to monosaturated and polyunsaturated fats Polyunsaturated Omega Fatty Acids ⮚Omega-3 fatty acids – cold-water seafood, flaxseed Balance between omega-3 and omega-6 fatty acids is important for health ◆ Recommended omega-6 to omega 3 ratio is 4:1 ◆ Excess omega-6 fatty acids may contribute to inflammation ⮚ Sources: Vegetable oils ◆ Omega-3 fatty acids have substantial health benefits and decrease the risk of disease ⮚ Sources: Fish, flaxseed Compound fats ◆ Three examples of compound fats: 1. Phospholipids 2. Glucolipids 3. Lipoproteins ◆ Lipoproteins transport fats in the blood and play a large role in developing or preventing heart disease ⮚ HDL – high levels lower risk for heart disease ⮚ LDL – high levels increase risk for heart disease Derived fats ◆ Combinations of simple and compound fats ◆ Cholesterol is an example of a derived fat ⮚ Cholesterol can be consumed or manufactured by the body Proteins aid in building and repairing tissues ◆ Proteins make up part of hormone, antibody and enzyme molecules and are required for normal body function and fluid balance ◆ Amino Acids combine to form proteins ⮚ There are 20 amino acids ◆9 need to be consumed through food ◆11 can be manufactured by the body Vitamins and minerals Vitamins are necessary for body metabolism, growth and development 1. Fat Soluble Vitamins A, D, E and K ◆ Vitamins A, D and K are manufactured by the body 2. Water Soluble Vitamins B complex and C Minerals Inorganic nutrients crucial to maintaining the water and acid-base balance in the Water is the most important nutrient ◆ Water is involved in almost every vital body process ◆ Water content of the body is 61% for men and 56% for women ◆ How much water is needed every day? ⮚ Use thirst as your guide ◆Americans and Canadians receive enough water through liquid foods, fruits and vegetables ◆When exercising, replenish fluids without waiting for a thirst signal Balancing the diet National Academy of Sciences recommendations accommodate individuals with metabolic syndrome Dietary Reference Intakes describe nutrition standards 1. Estimated Average Requirement (EAR) ⮚ Amount ofv nutrient meeting the dietary need for half the people in a specific age and gender group 2. Recommended Dietary Allowance (RDA) ⮚ Daily amount of a nutrient considered adequate to meet known nutrient needs of almost 98% of all healthy people in the United States Dietary Reference Intakes describe nutrition standards 3. Adequate Intake (AI) ⮚ Recommended amount of intake when EAR and RDA aren’t available 4. Tolerable Upper Intake Level (UL) ⮚ Highest level of nutrient intake that seems safe for most healthy people, beyond which exists an increased risk of adverse effects Daily Values ◆ Reference values for nutrients and food components listed on food-packaging labels ◆ Based on a 2,000 calorie/day diet ◆ Need to be adjusted based on an individual’s Estimated Energy Requirement ⮚ Average dietary energy intake predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height and level of physical activity, Caloric value of food nutrients