3 Nutrition for Wellness Cengage Learning 2015 Nutrition

3 Nutrition for Wellness © Cengage Learning 2015

Nutrition for Wellness • Nutrition – Science that studies the relationship of foods for optimal health and performance • Proper nutrition is essential to supply: – Essential nutrients from a variety of sources – Adequate energy – Enough substrates to produce energy necessary for work, physical activity, and relaxation © Cengage Learning 2015

Key Terms • Substrates – Substances acted upon by an enzyme (examples: carbohydrates, fats) • Nutrients – Substances found in food that provide energy, regulate metabolism, and help with growth and repair of body tissues © Cengage Learning 2015

Food Availability • Food availability is not a problem in the U. S. – Overconsumption of wrong foods – Diseases of dietary excess and imbalance • Cardiovascular diseases • Cancers • Obesity • Diabetes • Osteoporosis © Cengage Learning 2015

The American Diet • The typical U. S. diet – Too high in calories, sugar, saturated fat, trans fat, and sodium, and not high enough in whole grains, fruits, and vegetables • My. Plate nutrition guidelines recommend daily food amounts according to caloric requirements © Cengage Learning 2015

My. Plate © Cengage Learning 2015

Nutrients • Essential nutrients – Fuel nutrients: carbohydrates, fats, proteins – Regulatory nutrients: vitamins, minerals, water – Fiber protects against several diseases – Too much or too little of any nutrient can cause serious health problems • Macronutrients: carbohydrates, fats, proteins, water • Micronutrients: vitamins, minerals © Cengage Learning 2015

Nutrients (cont’d. ) • Foods can be classified by their nutrient density – the amount of nutrients and calories they contain • Foods high in calories and low in nutrients are called “junk food” © Cengage Learning 2015

Key Term • Calorie – The amount of heat necessary to raise the temperature of one gram of water one degree centigrade – Used to measure the energy value of food and cost (energy expenditure) of physical activity © Cengage Learning 2015

Carbohydrates • The major source of calories the body uses to provide energy – Contain carbon, hydrogen, and oxygen – Four calories per gram – Necessary for brain, muscle, and nervous system function; help regulate fat and metabolize protein • Sources: – Breads and cereals; fruits and vegetables; milk and other dairy products © Cengage Learning 2015

Simple Carbohydrates • Simple carbohydrates (sugars) – Little nutritive value – Monosaccharides • Simplest carbohydrates (sugars), formed by five- or six-carbon skeletons • Glucose, fructose, galactose – Disaccharides • Formed by two monosaccharide units linked together, one of which is glucose • Sucrose, lactose, maltose © Cengage Learning 2015

Carbohydrates and Fat • Adipose tissue – Fat cells in the body • Excess glucose in the blood is converted to fat and stored in adipose tissue © Cengage Learning 2015

Complex Carbohydrates • Complex carbohydrates (polysaccharides) – Formed by three or more simple sugar molecules linked together – Starches • Storage form of glucose in plants – Dextrins • Breakdown of large starch molecules exposed to dry heat – Glycogen • Storage form of glucose in animals © Cengage Learning 2015

Fiber • Dietary fiber – A complex carbohydrate in plant foods that is not digested but is essential to digestion – Decreases risk for disease • Recommended intake for adults under age 50 – 25 grams per day for women – 38 grams for men © Cengage Learning 2015

Fiber (cont’d. ) • Fiber is classified according to solubility in water – Soluble fiber • Forms a gel-like substance • Lowers blood cholesterol – Insoluble fiber • Not easily dissolved in water • May reduce cancer risk • Increases peristalsis (involuntary muscle contractions of intestinal walls that facilitate excretion of wastes) © Cengage Learning 2015

Fiber (cont’d. ) • Common types – Cellulose – Hemicellulose – Pectins – Gums and mucilages • Excessive fiber intake can be detrimental to health © Cengage Learning 2015

Major Types of Carbohydrates © Cengage Learning 2015

Fats (Lipids) • Functions of lipids – Source of energy (nine calories per gram) – Part of cell structure – Preserve body heat; absorb shock – Carry fat-soluble vitamins – Supply essential fatty acids • A simple fat consists of a glyceride molecule linked to one, two, or three units of fatty acids – Monoglycerides, diglycerides, triglycerides © Cengage Learning 2015

Major Types of Fats (Lipids) © Cengage Learning 2015

Fats (Lipids) • Length of carbon chain and amount of hydrogen saturation (number of hydrogen molecules attached to carbon chain) in fatty acids vary – Saturated fats are mainly of animal origin • Only single bonds link carbon atoms in the chain • Solid at room temperature – Unsaturated fats are found mostly in plant products • Double bonds form between some carbons • Monounsaturated and polyunsaturated fatty acids © Cengage Learning 2015

Saturated and Unsaturated Fatty Acids © Cengage Learning 2015

Trans Fatty Acids • Solidified fat formed by adding hydrogen to monounsaturated and polyunsaturated fat – Increase shelf life – During “partial hydrogenation, ” the position of hydrogen atoms may be changed, transforming the fat into a trans fatty acid – In large amounts, increases rigidity of coronary arteries and contributes to the formation of blood clots that may lead to heart attacks and strokes © Cengage Learning 2015

Omega-3 Fatty Acids • Provide substantial health benefits – Omega eicosapentaenoic acid (EPA) – Docosahexaenoic acid (DHA) – Alpha-linolenic acid (ALA) • Recommend 500 to 1, 800 grams of EPA and DHA per day © Cengage Learning 2015

Omega-6 Fatty Acids • Most polyunsaturated fatty acid consumption in the United States comes from omega-6 – Linoleic acid (LA) – Gamma-linolenic acid (GLA) – Arachidonic acid (AA) • Imbalance between omega-3 and omega-6 fatty acids increases rate of inflammatory conditions © Cengage Learning 2015

Compound Fats • Compound fats are a combination of simple fats and phospholipids, gluolipids, and lipoproteins • Lipoproteins transport fats in the blood – HDL (“good” cholesterol) – LDL (“bad” cholesterol) – Very-low-density lipoprotein (VLDL) • Derived fats combine simple and compound fats – Example: sterols (cholesterol) contain no fatty acids, but are considered lipids because they do not dissolve in water © Cengage Learning 2015

Proteins • Main substances the body uses to build and repair body tissues – Hormones, antibodies, enzymes • Source of energy if carbohydrates are not available (4 calories per gram) © Cengage Learning 2015

Proteins (cont’d. ) • Made up of 20 types of amino acids – Essential AAs must be consumed in food – Nonessential AAs are produced by the body • Types of protein – Complete proteins contain all EAAs – Incomplete proteins lack one or more EAAs © Cengage Learning 2015

Key Terms • Amino acids – Chemical compounds that contain nitrogen, carbon, hydrogen, and oxygen; the basic building blocks the body uses to build different types of protein. © Cengage Learning 2015

Vitamins • Vitamins are necessary for normal bodily metabolism, growth, and development • Classified based on solubility: • Fat soluble (A, D, E, and K) • Water soluble (B complex and C) • Only vitamins A, D, and K are made in the body © Cengage Learning 2015

Minerals • Minerals are inorganic substances that have important roles in the body – Maintain water balance – Maintain acid-base balance • Certain diseases are associated with minerals © Cengage Learning 2015

Water • Water is the most important nutrient, and used for: – Digestion and absorption of food – Producing energy – Circulatory process – Regulating body heat – Removing waste – Building and rebuilding cells © Cengage Learning 2015

Water (cont’d. ) • Almost all foods contain water • Control of water consumption – Thirst signal – 2% body weight lost = dehydration – 5% body weight lost = dizziness, disorientation, trouble with heart, trouble with cognitive skills © Cengage Learning 2015

Proportions of Nutrients in the Human Body © Cengage Learning 2015

Balancing the Diet • Diet must include all essential vitamins, minerals, and water • Water is the most important classification of essential body nutrients, involved in almost every vital body process © Cengage Learning 2015

Balancing the Diet (cont’d. ) © Cengage Learning 2015

Nutrition Standards • Dietary Reference Intakes (DRI) – Describes four levels of nutrient standards • Estimated Average Requirements (EAR) – Amount of nutrient that meets dietary needs of half of people • Recommended Dietary Allowances (RDA) – Daily amount of nutrient that is considered adequate to meet nutrient needs of 98% of healthy people in the U. S. © Cengage Learning 2015

Nutrition Standards • Adequate Intakes (AI) – Recommended intake when sufficient evidence is not available to calculate EAR and RDA • Tolerable Upper Intake Levels (UL) – Highest level of nutrient intake that seems safe for most healthy people, beyond which exists an increased risk of adverse effects © Cengage Learning 2015

Daily Values (DVs) • Daily Values (DV) are reference values for nutrients and food components listed on foodpackaging labels • DVs for carbohydrates, total fat, and saturated fat are expressed as percentages for a 2, 000 calorie diet © Cengage Learning 2015

Estimated Energy Requirements (EERs) • An individual’s DV is adjusted depending on their daily EER in calories • Estimated Energy Requirement (EER) – Average caloric intake to maintain energy balance in a healthy adult of defined age, gender, weight, height, and level of physical activity, consistent with good health © Cengage Learning 2015

Nutrient Analysis • Most nutrient analyses cover calories, carbohydrates, fats, cholesterol, sodium, protein, calcium, iron, vitamin A, thiamin, riboflavin, niacin, and vitamin C • Do your own nutrient analysis – Keep a three-day record of everything you eat – Look up the nutrient content for foods – Compute average nutrient content for the three days © Cengage Learning 2015

Caloric Value of Food © Cengage Learning 2015

Computation for Fat Content in Food © Cengage Learning 2015

Achieving a Balanced Diet • Eat a variety of nutrient-dense foods, including vitamins and minerals, while monitoring total daily caloric intake – Fruits and vegetables contain phytonutrients – compounds that prevent and fight cancer – Whole grains are a source of fiber and other nutrients – Milk and milk products are important for bones – Meats and beans group consists of poultry, fish, eggs, nuts, legumes, and seeds © Cengage Learning 2015

Choosing Healthy Foods • Developing healthy eating habits requires a conscious effort to select nutritious foods – Learn nutritive value of foods you typically eat – Read food labels – Do your own food preparation using healthy cooking methods rather than eating out or purchasing processed foods © Cengage Learning 2015

Vegetarianism • Vegetarian diet is of vegetable or plant origin – Vegans eat no animal products at all – Ovo vegetarians allow eggs in their diet – Lacto vegetarians allow foods with milk – Ovo-lacto vegetarians allow eggs and milk – Semi-vegetarians include milk products, eggs, and fish and poultry in the diet © Cengage Learning 2015

Vegetarianism (cont’d. ) • Nutrient deficiency concerns: – Protein, vitamin B 12, vitamin D, riboflavin, calcium, iron, zinc • Nuts – High in unsaturated fat and calories – Benefits: heart health and cancer prevention • Soy products – High in protein and isoflavones – Possible increase in risk for breast cancer © Cengage Learning 2015

Vegetarianism (cont’d. ) • Probiotics – Healthy microbes that help break down foods and prevent disease-causing organisms from settling in the intestines • Advanced glycation end products (AGEs) – Derivatives of glucose-protein and glucose-lipid interactions that are linked to aging and chronic diseases © Cengage Learning 2015

Mediterranean Diet • Mediterranean diet – Typical diet of people in the Mediterranean region, focusing on olive oil, red wine, grains, legumes, vegetables, and fruits, with limited amounts of meat, fish, milk, and cheese © Cengage Learning 2015

Diets from Other Cultures • Many ethnic diets are healthier than the typical American diet because they emphasize consumption of complex carbohydrates and limit fat intake – African American diet – Hispanic foods – Asian American diets © Cengage Learning 2015

Nutrient Supplementation • Supplements – Tablets, pills, capsules, liquids, or powders that contain vitamins, minerals, antioxidants, amino acids, herbs, or fiber that individuals take to increase their intake of these nutrients • Megadoses should be avoided – For most vitamins, avoid 10 x or more of the RDA – For vitamins A and D, avoid 5 x and 2 x (or more) of the RDA, respectively – Do not exceed UL for vitamins and minerals © Cengage Learning 2015

Nutrient Supplementation (cont’d. ) • People who may benefit from supplementation: – Iron supplements for iron deficiency – Folate supplements prior to and during pregnancy – Multivitamin for adults over age 60 – Those with nutrient deficiencies – People who are taking medications that interfere with proper nutrient absorption © Cengage Learning 2015

Antioxidants • Antioxidants are compounds that prevent oxygen from combining with other substances in the body to form harmful compounds • Foods contain more than 4, 000 antioxidants – Four common ones: vitamins E, C, beta-carotene, and the mineral selenium © Cengage Learning 2015

Antioxidants • During metabolism, some oxygen ends up in unstable form (oxygen free radicals) – Damage proteins and lipids – Contribute to certain disease conditions • Antioxidants help prevent disease, but can’t repair damage that has already occurred © Cengage Learning 2015

Antioxidant Protection © Cengage Learning 2015

Antioxidants (cont’d. ) • Vitamin E – RDA 15 mg or 22 international units (IU) • Vitamin C – Above 500 mg per day not recommended (in supplement form) • Beta-Carotene – RDA 20, 000 IU (from food preferably) • Selenium – 100 to 200 mcg per day; UL 400 mcg © Cengage Learning 2015

Vitamin D • Has many functions including anti-cancer properties and decreasing inflammation • A prohormone: metabolic product, calcitrol, is a secosteroid hormone that impacts more than 2, 000 genes • Between 1, 000 and 2, 000 IU (25 to 50 mcg) of vitamin D per day recommended • Generated by body through ultraviolet B (UVB) rays © Cengage Learning 2015

Folate • 400 mcg of folate (a B vitamin) is recommended for all premenopausal women – Helps prevent some birth defects – Protection against some cancers – Prevention of heart attacks when taken along with vitamins B 6 and B 12 – UL 1, 000 mcg/day © Cengage Learning 2015

Benefits of Foods • “The best nutrition-based strategy… is to wisely choose a wide variety of foods” • Vitamin, mineral, and fiber supplements do not supply all beneficial substances present in food • Many nutrients work together in synergy, enhancing chemical processes in the body © Cengage Learning 2015

Registered Dieticians • A registered dietitian can help you achieve a healthy diet and decide what supplement(s), if any, might be necessary • Registered dietitian (RD) – A person with a college degree in dietetics who meets all certification and continuing education requirements of the American Dietetic Association or Dietitians of Canada © Cengage Learning 2015

Functional Foods • Functional foods contain physiologically active substances that provide specific health benefits beyond those supplied by basic nutrition • The term “functional food” has been used as a marketing tool by the food industry to attract consumers • Unlike fortified foods, functional foods are created by the addition of ingredients aimed at treating or preventing symptoms or disease – which may undermine good nutrition © Cengage Learning 2015

Organic Foods • There is no evidence that organic foods are more nutritious – However, pesticide residue is lower • Produced under strict regulations from the government • Organic food are just as likely to be contaminated by bacteria, pathogens, and heavy metals as non-organic foods © Cengage Learning 2015

Genetically Modified Crops • In a genetically modified organism (GMO), the DNA is manipulated to obtain certain results • Concern over the safety of genetically modified (GM) foods has led to heated public debates in Europe and U. S. • Genetic modifications create “transgenic” organisms that have not previously existed – May have potentially unpredictable effects on the environment and on humans © Cengage Learning 2015

Energy Substrates for Physical Activity • Two main fuels supply energy for physical activity: glucose (sugar) and fat (fatty acids) – Glucose is stored as glycogen in muscles and the liver – Fatty acids are the product of the breakdown of fats – The body also uses amino acids, derived from proteins, as an energy substrate when glucose is low, such as during fasting, prolonged aerobic exercise, or a low-carbohydrate diet © Cengage Learning 2015

Energy (ATP) Production • Energy from food is transformed into adenosine triphosphate (ATP), which is used by the cells • ATP is recycled continually: – ATP-CP system – Anaerobic or lactic acid system – Aerobic system © Cengage Learning 2015

Energy Formation Mechanisms © Cengage Learning 2015

Nutrition for Athletes • During exercise, the body uses both glucose (glycogen) and fat to supply energy demands • The proportion of fat to glucose changes with the intensity of exercise • In general, athletes do not require special supplementation or any other special type of diet • People in training consume more calories because of their greater energy expenditure © Cengage Learning 2015

Carbohydrate Loading • Glycogen stored in muscle tissue can be increased through carbohydrate loading – Increased intake of carbohydrates during heavy aerobic training or prior to aerobic endurance events that last longer than 90 minutes • Generally, athletes should consume one gram of carbohydrate for each kilogram (2. 2 pounds) of body weight one hour prior to exercise – In a long-distance event, an athlete should consume 30 to 60 grams of carbohydrates every hour © Cengage Learning 2015

Hyponatremia • Overhydration with water during long-distance races may cause hyponatremia – low sodium concentration in the blood – Symptoms are similar to those of heat illness • Sports drinks that contain sodium should be used during the race to replace electrolytes lost in sweat and to prevent blood sodium dilution – Electrolytes: substances that become ions in solution and are critical for proper muscle and neuron activation © Cengage Learning 2015

Creatine Supplementation • Creatine is an organic compound obtained in the diet • In the human body, creatine combines with inorganic phosphate and forms creatine phosphate (CP), a high-energy compound • CP is used to resynthesize ATP during short bursts of all-out physical activity • Supplementation can increase the amount of creatine that is stored in muscles by about 20% © Cengage Learning 2015

Bone Health and Osteoporosis • Osteoporosis is a condition in which bones become so weak that they fracture readily • Women are especially susceptible after menopause, when loss of estrogen increases the rate of bone breakdown • Osteoporosis is the leading cause of serious morbidity and functional loss in the elderly © Cengage Learning 2015

Key Terms • Osteoporosis (“porous bones”) – A condition of softening, deterioration, or loss of bone mineral density that leads to disability, bone fractures, and even death from medical complications • Estrogen – Female sex hormone essential for bone formation and conservation of bone density © Cengage Learning 2015

Threats to Bone Health © Cengage Learning 2015

Osteoporosis Prevention • Bone density can be promoted early in life by a diet with sufficient calcium (1, 000 to 1, 300 mg/day) and weight-bearing activities • Other nutrients vital for bone health are protein, potassium, vitamin K, and magnesium © Cengage Learning 2015

Recommended Daily Calcium Intake © Cengage Learning 2015

Risk Factors for Osteoporosis • Estrogen is the most important factor in preventing bone loss – Female athletes with amenorrhea and low estrogen levels have lower bone density than nonathletes with normal estrogen levels • Women with a history of oligomenorrhea and amenorrhea have decreased bone density • Following menopause, women should consider some type of therapy to prevent bone loss © Cengage Learning 2015

Hormone-Replacement Therapy • The most common treatment modality to prevent bone loss following menopause – However studies showed that taking estrogen and progestin actually increased the risk for disease • Alternatives to HRT are being developed: – Miacalcin, alendronate (Fosamax) and risedronate (Actonel), and selective estrogen receptor modulators (SERMs) © Cengage Learning 2015

Iron Deficiency • Iron is a key element of hemoglobin in blood • RDA for adult women: 15 to 18 mg per day • RDA for men: 8 to 11 mg • Inadequate iron intake is often seen in children, teenagers, women of childbearing age, and endurance athletes • Check blood ferritin levels © Cengage Learning 2015

Key Terms • Hemoglobin – Protein–iron compound in red blood cells that transports oxygen in the blood • Ferritin – Iron stored in the body © Cengage Learning 2015

Dietary Guidelines for Americans • The 2010 Dietary Guidelines for Americans are intended for healthy people two years and older • Two key concepts: • Balance calories with physical activity to sustain a healthy weight • Focus on consuming nutrient-dense foods and beverages © Cengage Learning 2015

Dietary Guidelines for Americans (cont’d. ) • 2010 dietary guidelines include 20 key recommendations for the general population, and nine additional key recommendations for specific population groups: – Women Capable of Becoming Pregnant – Pregnant or Breastfeeding Women – Individuals 50 Years and Older © Cengage Learning 2015

Specific Nutrition Recommendations • Increase: – Fruits and vegetables, whole grains, low-fat dairy products, variety of lean protein, seafood, healthy fats, fiber, calcium, potassium, and vitamin D • Decrease: – Saturated fat, trans fats, dietary cholesterol, sodium, refined grains, alcohol © Cengage Learning 2015

Building Healthy Eating Patterns 1. Select an eating pattern that meets nutrient needs over time at an appropriate calorie level 2. Note all foods and beverages consumed and assess how they fit in a healthy eating pattern 3. Follow food safety recommendations to reduce the risk of food-borne illnesses © Cengage Learning 2015

Proper Nutrition: A Lifetime Prescription for Healthy Living • Three factors that do most for health: – Proper nutrition – Sound exercise program – Quitting (or never start) smoking • The difficult part for most people is to retrain themselves – they are not willing to change their eating patterns • If parents adopt a healthy diet, children will follow © Cengage Learning 2015

Assess Yourself • Will the information in this chapter change in any manner the way you eat? • Do you understand the following concepts? – Nutrition & its relationship to health – US Dietary recommendations & My. Plate. gov – Nutrients (carbohydrates, fiber, protein, fat, vitamins, minerals, & water) – Energy production mechanisms in the body – Guidelines for supplementation © Cengage Learning 2015