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

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Carbohydrates

• Simple carbohydratesMonosaccharides

• Glucose, fructose, galactose

Disaccharides• Sucrose, lactose, maltose

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Carbohydrates

• Complex carbohydratesStarchDextrinsGlycogen

• FiberSoluble fiberInsoluble fiberTips to increase fiber in your diet

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Fats (Lipids)

• Simple fats• Saturated fats• Unsaturated fats

Monounsaturated fats (MUFAs)Polyunsaturated fats (PUFAs)Trans fatty acidsPolyunsaturated omega fatty acids

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Fats (Lipids)

• Compound fatsPhospholipidsGlucolipidsLipoproteins

• Derived fatsSterols

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Proteins

• Functions in the body• Amino acids• Protein quality• Health effects

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Vitamins

• Fat-soluble vitaminsA, D, E, K

• Water-soluble vitaminsB complex, C

• Functions - Table 3.4

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Minerals

• General functions• Specific functions - Table 3.5

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Water

• Functions in the body• Food/beverage sources

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Balancing the Diet

• Percentages of energy from macronutrients

• Adequacy - vitamins, minerals, water

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Nutrition Standards

• Dietary Reference Intake (DRI)Estimated Average Requirement

(EAR)Recommended Dietary Allowance

(RDA)Adequate Intake (AI)Upper Intake Level (UL)

• Daily Values (DVs)

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Nutrient Analysis

• Steps for nutrient analysis

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Achieving a Balanced Diet

• MyPyramid• Choosing healthy foods• Vegetarianism

Types of vegetariansNutrient concernsNutsSoy products

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Achieving a Balanced Diet

• Probiotics• Diets from other cultures

Mediterranean dietEthnic dietsStrategies for healthier restaurant

eating

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Nutrient Supplementation

• Supplements• Who benefits?• Antioxidants

Vitamin EVitamin CBeta-caroteneSelenium

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Nutrient Supplementation

• Multivitamins• Vitamin D• Folate• Side effects

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Benefits of Foods

• Functional foods• Genetically modified crops

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Energy Substrates for Physical Activity

• Fuels for body cells• Energy (ATP) production

ATC-CP systemAnaerobic or lactic acid systemAerobic system

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Nutrition for Athletes

• Energy needs• Carbohydrate loading• Hyponatremia• Creatine supplementation• Amino acid supplements

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Bone Health & Osteoporosis

• Osteoporosis• Maintaining bone health• Hormone-replacement therapy

(HRT)

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Iron Deficiency

• Importance of iron• Causes of deficiency

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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

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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

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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

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Proper Nutrition: A Lifetime Prescription for Healthy Living

• Nutrition is 1 of 3 key factors for health, longevity, & quality of life

• Prevention vs. treatment