Nutrition for Wellness
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Transcript of Nutrition for Wellness
2010 Cengage-Wadsworth
Nutrition for Wellness
Chapter 3
2010 Cengage-Wadsworth
Nutrients
• Fuel nutrientsCarbohydrates, fat, protein
• Regulatory nutrientsVitamins, minerals, water
• Nutrient density• Calories
2010 Cengage-Wadsworth
Carbohydrates
• Simple carbohydratesMonosaccharides
• Glucose, fructose, galactose
Disaccharides• Sucrose, lactose, maltose
2010 Cengage-Wadsworth
Carbohydrates
• Complex carbohydratesStarchDextrinsGlycogen
• FiberSoluble fiberInsoluble fiberTips to increase fiber in your diet
2010 Cengage-Wadsworth
Fats (Lipids)
• Simple fats• Saturated fats• Unsaturated fats
Monounsaturated fats (MUFAs)Polyunsaturated fats (PUFAs)Trans fatty acidsPolyunsaturated omega fatty acids
2010 Cengage-Wadsworth
Fats (Lipids)
• Compound fatsPhospholipidsGlucolipidsLipoproteins
• Derived fatsSterols
2010 Cengage-Wadsworth
Proteins
• Functions in the body• Amino acids• Protein quality• Health effects
2010 Cengage-Wadsworth
Vitamins
• Fat-soluble vitaminsA, D, E, K
• Water-soluble vitaminsB complex, C
• Functions - Table 3.4
2010 Cengage-Wadsworth
Minerals
• General functions• Specific functions - Table 3.5
2010 Cengage-Wadsworth
Water
• Functions in the body• Food/beverage sources
2010 Cengage-Wadsworth
Balancing the Diet
• Percentages of energy from macronutrients
• Adequacy - vitamins, minerals, water
2010 Cengage-Wadsworth
Nutrition Standards
• Dietary Reference Intake (DRI)Estimated Average Requirement
(EAR)Recommended Dietary Allowance
(RDA)Adequate Intake (AI)Upper Intake Level (UL)
• Daily Values (DVs)
2010 Cengage-Wadsworth
Nutrient Analysis
• Steps for nutrient analysis
2010 Cengage-Wadsworth
Achieving a Balanced Diet
• MyPyramid• Choosing healthy foods• Vegetarianism
Types of vegetariansNutrient concernsNutsSoy products
2010 Cengage-Wadsworth
Achieving a Balanced Diet
• Probiotics• Diets from other cultures
Mediterranean dietEthnic dietsStrategies for healthier restaurant
eating
2010 Cengage-Wadsworth
Nutrient Supplementation
• Supplements• Who benefits?• Antioxidants
Vitamin EVitamin CBeta-caroteneSelenium
2010 Cengage-Wadsworth
Nutrient Supplementation
• Multivitamins• Vitamin D• Folate• Side effects
2010 Cengage-Wadsworth
Benefits of Foods
• Functional foods• Genetically modified crops
2010 Cengage-Wadsworth
Energy Substrates for Physical Activity
• Fuels for body cells• Energy (ATP) production
ATC-CP systemAnaerobic or lactic acid systemAerobic system
2010 Cengage-Wadsworth
Nutrition for Athletes
• Energy needs• Carbohydrate loading• Hyponatremia• Creatine supplementation• Amino acid supplements
2010 Cengage-Wadsworth
Bone Health & Osteoporosis
• Osteoporosis• Maintaining bone health• Hormone-replacement therapy
(HRT)
2010 Cengage-Wadsworth
Iron Deficiency
• Importance of iron• Causes of deficiency
2010 Cengage-Wadsworth
2005 Dietary Guidelines for Americans
• Consume a variety of foods within & among the basic food groups while staying within energy needs
• Control calorie intake to manage body weight
• Be physically active every day
2010 Cengage-Wadsworth
2005 Dietary Guidelines for Americans
• Increase daily intake of fruits & vegetables, whole grains, & non-fat or low-fat milk & milk products
• Choose fats wisely for good health• Choose carbohydrates wisely for
good health
2010 Cengage-Wadsworth
2005 Dietary Guidelines for Americans
• Choose & prepare food with little salt
• If you drink alcoholic beverages, do so in moderation
• Keep food safe to eat
2010 Cengage-Wadsworth
Proper Nutrition: A Lifetime Prescription for Healthy Living
• Nutrition is 1 of 3 key factors for health, longevity, & quality of life
• Prevention vs. treatment