CHAPTER OUTLINE Nutrients Balancing the Diet Nutrient Supplementati
CHAPTER OUTLINE Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Chapter 3 Nutrition for Wellness
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production 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 Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans
3. 7 Calories per Gram of Food
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Carbohydrate Major source of energy (4 calories/gram) Regulates digestion, fat, and protein metabolism Two types: Simple Complex
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Simple Carbohydrates Formed by simple or double sugar units with little nutritive value Divided into monosaccharides and disaccharides
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Complex Carbohydrates formed by three or more simple sugar molecules linked together Also referred to as “polysaccharides”
Major Types of Carbohydrates 3. 2
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Fiber Lack of fiber has been linked to Cardiovascular disease Cancer Constipation Diverticulitis Hemorrhoids Gallbladder disease Obesity Special Nutrient Needs of Women Dietary Guidelines for Americans
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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)
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Types of Fat Simple fats Saturated Monounsaturated Polyunsaturated Derived fats Sterols (cholesterol) Compound fats Phospholipids Glucolipids Lipoproteins Dietary Guidelines for Americans
Major Types of Fat 3. 3
3. 4 Chemical Structure of Saturated and Unsaturated Fats
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Protein Source of energy (4 calories/gram) Builds and repairs tissue Part of hormones, enzymes, and antibodies Helps maintain normal fluid balance
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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)
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Vitamins and 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
Approximate Proportions of Nutrients in the Human Body 1% Carbohydrates 6% Minerals 16% Protein 17% Fat 61% Water 3. 5 1% Carbohydrates 5% Minerals 12% Protein 27% Fat 56% Water Higher percentage of fat tissue in women is normal and needed for reproduction
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Balancing the Diet “ What you eat may be leading you to an early grave. ” Special Nutrient Needs of Women Dietary Guidelines for Americans
Food Guide Pyramid 3. 1 Fats, Oils, and Sweets USE SPARINGLY Milk, Yogurt, and Cheese Group 2– 3 SERVINGS Vegetable Group 3– 5 SERVINGS Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group 2– 3 SERVINGS Fruit Group 2– 4 SERVINGS Bread, Cereal, Rice, and Pasta Group 6– 11 SERVINGS
The American Diet: Current and Recommended Carbohydrate, Fat, and Protein Intake Expressed as a Percentage of Total Calories 3. 5
Nutrients Balancing the Diet Nutrient Supplementati on Key Terms 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) Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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.
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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
3. 6 Daily Values (DVs) 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
Dietary Reference Intakes (DRIs): Recommended Dietary Allowances (RDA) and Adequate Intakes 3. 6
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes 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? Special Nutrient Needs of Women Dietary Guidelines for Americans
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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 Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Nutrient 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 Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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 34% of the total caloric intake Much of it from saturated fat and trans fatty acids, which increase the risk for chronic diseases
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Calories in Fast Food Wendy’s Subway Arby’s Burger King Mc. Donald'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 w/ Cheese Whopper Large Fries Chicken Mc. Grill Big Mac Special Nutrient Needs of Women Dietary Guidelines for Americans
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Fat Content in Fast Food Dietary Guidelines for Americans
Sizing Up Fast Foods
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Super Foods The following “super” foods that fight disease and promote health should be included often in the diet Avocados Bananas Beans Beets Blueberries Broccoli Butternut squash Carrots Grapes Kale Kiwifruit Flaxseeds Nuts (Brazil, Walnuts) Salmon (wild) Soy Oats and oatmeal Olives and olive oil Onions Oranges Peppers Strawberries Spinach Tea (green, black, red) Tomatoes Yogurt
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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 Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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 Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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
3. 11 The Mediterranean Diet The Mediterranean diet is more than just a “diet”: it is a dietary pattern that has existed for centuries
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Ethnic Diets Are healthier than the typical American diet Emphasize consumption of complex carbohydrates Limit fat intake Become unhealthy when “Americanized”
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes 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? Special Nutrient Needs of Women Dietary Guidelines for Americans
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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 Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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 a UL, no dosage higher than three times the RDA should be taken
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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 Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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 (making it extremely reactive)
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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 Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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 Most Americans do not eat the minimum five daily servings of fruits and vegetables
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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 Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Antioxidants Vitamin C: Consuming 5 or more daily servings of fruits and vegetables will provide the recommended amount Vitamin E: Obtaining the recommended daily antioxidant amount of vitamin E through diet alone is practically impossible May reduce the risk of heart disease in healthy people Some research questions the benefits of vitamin E supplementation—additional research is required
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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 Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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 In addition to antioxidants, wholesome foods contain substances not yet discovered Many nutrients work in synergy 3. 13
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Key Terms Functional foods: Foods or food ingredients containing physiologically active substances that provide specific health benefits beyond those supplied by basic nutrition Special Nutrient Needs of Women Dietary Guidelines for Americans
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Functional Foods Created by the food industry by adding ingredients aimed at treating or preventing symptoms or disease In most cases only one extra ingredient is added (a vitamin, mineral, phytochemical, or herb)
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Functional Foods An example is calcium added to orange juice to make the claim that this particular brand offers protection against osteoporosis Food manufacturers now offer cholesterol-lowering margarines (enhanced with plant stanol), cancerprotective (lycopene-fortified) ketchup, memoryboosting (ginkgo-added) candy, calcium-fortified chips, and kava-kava–containing corn chips (to enhance relaxation)
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Key Terms Genetically modified foods (GM foods): Foods whose basic genetic material (DNA) is manipulated by inserting genes with desirable traits from one plant, animal, or microorganism into another one to either introduce new traits or enhance existing ones Dietary Guidelines for Americans
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans GM Foods Crops are genetically modified to make them resist disease and extreme environmental conditions, require less fertilizers and pesticides, last longer, and to improve nutrient content and taste GM foods could help save billions of dollars in more productive crops and help feed the hungry in developing countries around the world
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans GM Foods Concerns over the safety of GM foods have created heated public debates Genetic modifications may create “transgenic” organisms that have not previously existed and that have potentially unpredictable effects on the environment and on humans GM foods may cause illness or allergies in humans and crosspollination may destroy other plants or create “superweeds” with herbicide-resistant genes
3. 14 Systems to Produce Energy (ATP) Aerobic System Anaerobic or Lactic Acid System ATP and ATP-CP System
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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 Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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 5 th and 4 th 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 Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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 drink containing 6 to 8% carbohydrate every 15 minutes Fluid intake lessens the chance of dehydration
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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 mg of amino acids and no nutrients; 3 oz of meat provide 20, 000 mg plus nutrients Amino acid supplementation cause imbalances and toxicities
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Osteoporosis A condition that leads to softening, deterioration, or loss of bone mineral density; causes disability, 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 Special Nutrient Needs of Women Dietary Guidelines for Americans
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans 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
Menopause o Sm ing k Threats to Bone Health A ov ge er 50 Hea drin vy king ily Fam of ry histo rosis opo oste Phy s inac ical tivit y e Whit ian or As Sm fra all me Extensive use of corticosteroids ium c l -ca t w Lo die 3. 15
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women 2005 Dietary Guidelines for Americans Consume a variety of foods within and among the basic food groups while staying within energy needs Control calorie intake to manage body weight Be physically active every day Dietary Guidelines for Americans
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women 2005 Dietary Guidelines for Americans Increase daily intake of fruits and vegetables, whole grains, and nonfat or low-fat milk and milk products Choose fats wisely for good health Choose carbohydrates wisely for good health Dietary Guidelines for Americans
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women 2005 Dietary Guidelines for Americans Choose and prepare foods with little salt If you drink alcoholic beverages, do so in moderation Keep food safe to eat Dietary Guidelines for Americans
Nutrients Balancing the Diet Nutrient Supplementati on Energy (ATP) Production Nutrition for Athletes 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? Special Nutrient Needs of Women Dietary Guidelines for Americans
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