NUTRITION FOR WELLNESS

Up to 7% of caloric intake in Saturated fats

Nutritional Recommendations Provide energy consistent with the

maintenance of body weight within the recommended range

Include essential nutrients in amounts specified in the Recommended Nutrients Intake

Include no more than 30 percent of energy as fat and no more than 10 percent as saturated fats

Nutritional Recommendations…. Provide at least ½ of energy as

carbohydrates Reduce the amount of sodium Include no more that 5 percent of total energy

as alcohol Contain no more caffeine than the equivalent

of four cups of regular coffee per day

ESSENTIAL NUTRIENTS

Carbohydrates Fat Protein Vitamins Minerals Water

Calories as Energy

A kilocalorie (commonly called a calorie) is the amount of energy that is required to raise 1kg of water 1 degree Celsius

1 gram of CARBOHYDRATES provides 4 calories of energy

1 gram of FAT provides 9 calories of energy 1 gram of PROTEIN can provide 4 calories of

energy if it is not used for tissue building and repair 1 gram of ALCOHOL provides 7 calories of energy

Carbohydrates

Primary source of energy 55 to 69% of daily caloric intake Used easily and quickly by the body Used first, before fats and proteins

Simple CarbohydratesSugars

Monosaccharides Glucose (Natural sugar found in food and produced in the

body)

Fructose (“Fruit sugar” occurs naturally in fruit and honey)

Galactose (Produced from milk sugar)

DisaccharidesLactose (glucose + galactose)

Maltose (glucose + glucose)

Sucrose (glucose + fructose)

Complex Carbohydrates

PolysaccharidesStarches (found in grains, seeds, corn, nuts, and potatoes)Dextrins (formed when baking bread/producing cold cereals)Glycogen (Is the body’s reservoir of glucose)

FibreSoluble (helps lower blood cholesterol)

found in oats, fruit, and barley

Insoluble (it binds water to help peristalsis)found in wheat, cereals and vegetables

Polysaccharides Disaccharides

Digestion

Monosaccharide

Absorption

Blood Sugar - Glucose

Liver and Muscles Blood Adipose

Tissue

Storage - GlycogenEnergy Source Storage - Fat

FatsBroken down into 3 classifications

Saturated Monounsaturated Polyunsaturated

Saturated Fats

Solid at room temperature Sources:

Animal products – meats, dairy and eggs Baked products

Associated with Cardiovascular disease Eat less often

Unsaturated Fats

Monounsaturated Sources include olive, canola, sesame and peanut oils

Polyunsaturated Sources include sunflower and corn oils

May lower blood cholesterol levels and reduce the risk of Cardiovascular disease

Trans Fats

Produced through hydrogenation process To solidify and extend the shelf life

Is now banned in Canada

Proteins

15% of caloric intake Excess Fat storage Chains of Amino Acids which:

Are the building blocks of life 20 naturally occurring amino acids 11 non-essential – body can synthesize 9 essential – must be supplied by the food

Sources of Protein Complete

All 9 essential amino acids Animal products- - fish, poultry, eggs, milk, and

cheese Incomplete

Usually low in 1 or 2 essential amino acids Plant sources – grains, beans, peas, and nuts Still good sources of essential amino acids just

combine them (i.e. peanut butter and bread; rice and beans)

Nutrient Supplements

Antioxidants Thought to help in reducing the effects of cancer,

cardiovascular disease, infection and other environmental factors

Ex. Vitamin C, Vitamin E, Beta Carotene, and Selenium

Nutrition for Athletes

Carbohydrate Loading Used for heavy aerobic training (for an event that

will last 90 min. or more) Creatine Supplements

Thought to help in short burst activities Also used to increase the intensity of training

Assignment

For one of each of the following find a “nutritional claim” that it has. Explain the claim and the perceived benefits. Research the validity of the claim (is it true?). Explain to me if you would use it and why/why not.

A) beverage B) food C) supplement