2. General Nutrition Concepts
Influences of Nutrition
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–
–
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Health
Appearance
Behavior
Mood
Role of Nutrients in Diet
– Growth and development
– Provide energy
– Regulate metabolism
2
See “On the Web” 16-1 for info
on general nutrition guidelines
AND links to the 2005 Dietary
Guidelines
Concepts of Fitness and Wellness 6e
6. Click icon
for info
on fiber
6
Low Carb Mania
(What is the basis?)
Proponents of low carb diets blame
carbohydrates on the obesity
epidemic but this is not well
supported by research.
The quality of carbohydrates is the
real issue and it is still wise to
consume quality whole grains with
adequate fiber.
Concepts of Fitness and Wellness 6e
7. Types of Protein
Sources of Protein
– Animal (complete)
» meats, dairy
– Vegetable (incomplete)
» beans, nuts, legumes,
grains
Types of Amino Acids
Amino acids linked together
– Nonessential (14) – can be made by body
– Essential (8) – must be made by body
7
Concepts of Fitness and Wellness 6e
8. Protein Requirements
RDA average =
.8 g/kg/day
RDA athlete = 1.2-1.6 g/kg/day
High levels of protein intake above
2 g/kg/day can be harmful to the body
8
Concepts of Fitness and Wellness 6e
9. Click icon
for info on
hydrogenation
process
Types of Fats
Saturated
– Animal sources
– Solid at room temperature
Unsaturated (poly- or mono-)
– Vegetable sources
– Liquid at room temperature
HHHHH HHHH HHHHO
HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH
HHHHH
HH
HHH
9
Click icon
for info on
fat content
of oils
See “On the
Web” 16-6,7
Concepts of Fitness and Wellness 6e
10. Recommendations for
Fat Consumption
Dietary Fat Recommendations
– Less than 30% of calories in diet from fat
– Less than 1/3 of dietary fat should be saturated
10
Ways to Decrease Intake of Fat
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–
–
–
–
–
–
Minimize "fast" foods
Minimize processed foods
Use better cuts of meats
Use low fat alternatives
Decrease use of condiments
Eat lower fat snacks
Choose foods with “artificial fats”
Concepts of Fitness and Wellness 6e
11. Lab 16a
Dietary Recommendations
(2 different sets)
Questions:
1. Why do the
guidelines
differ?
PRO
CHO
2. What is a
“healthy
diet”?
3. How do you
calculate these
percentages?
11
calorie
calculations
FAT
PRO (10-15%)
FAT (30%)
CHO (55-60%)
U.S.D.A.
PRO
CHO
FAT
PRO (10-35%)
FAT (20-35%)
CHO (45-65%)
Institute of
Medicine
Concepts of Fitness and Wellness 6e
12. Vitamins
Organic substances that regulate
numerous and diverse physiological
processes in the body
Do not contain calories
Two types
– Fat soluble
– Water soluble
12
Concepts of Fitness and Wellness 6e
13. Click for info on
“anti-oxidants”
Vitamin Guidelines
Extra servings of green and
yellow vegetables may be
beneficial
13
A balanced diet containing
recommended servings of
carbohydrates, fats and proteins
will meet the RDA standards
Extra consumption of citrus and
other fruits may be beneficial
Concepts of Fitness and Wellness 6e
15. Minerals
15
Inorganic elements found in food
that are essential to life processes
About 25 are essential
Classified as major or trace minerals
RDA’s have only been determined for
7 minerals
Concepts of Fitness and Wellness 6e
16. Click for
more info on
minerals
16
Mineral Guidelines
A diet containing recommended
servings of carbohydrates, fats and
proteins will meet the RDA standards
Extra servings of green and yellow
vegetables may be beneficial
Dietary supplementation of Calcium
is beneficial for post-menopausal
women
Salt should be limited in the diet
Concepts of Fitness and Wellness 6e
17. Populations Who May Benefit
from Supplementation
17
Pregnant/lactating women
Alcoholics
Elderly
Women with severe menstrual losses
Individuals on VLCD’s
Strict vegetarians
Individuals taking medications or with
diseases which inhibit nutrient absorption
Concepts of Fitness and Wellness 6e
18. Click for
more info on water
18
Water
Vital to life
Drink at least 8 glasses a day
Concepts of Fitness and Wellness 6e
19. Click icon for
info on Lab 16b
Guidelines for
Healthy Eating
Eat regular meals
(including breakfast)
Eat foods from all food
groups and according to
the food pyramid
Limit processed foods
Get adequate amounts of
vitamins and minerals
Drink plenty of water and
limit alcohol and caffeine
Follow principles in the Food Guide Pyramid
19
Concepts of Fitness and Wellness 6e
20. Does the
Healthy Eating
Pyramid more
effectively
capture the
elements of a
healthy diet?
See the
Harvard Nutrition S
website
23. Lab 16a Information
Nutrition Analysis
23
Purpose: Compare quality of
“favorite diet” with your ideal
“healthy diet”
Procedure: Select foods from food
list (Appendix D or other diet tables)
and calculate calories from
carbohydrates, fats and proteins.
Concepts of Fitness and Wellness 6e
24. Return to
presentation
Lab 16a Information
Making calorie
calculations
Protein
Fat
Carbohydrate
Totals
Nutrition Analysis - cont.
Calories
350
800
1400
2550
% of Total
Calories
13.7
31.4
54.9
100.0
Divide the calories
by the total to get
the percentage
24
Concepts of Fitness and Wellness 6e
25. Return to
presentation
25
Lab 16b Information
Selecting Nutritious Foods
Purpose: Evaluate the nutritional quality
of your diet
Procedure: Record foods consumed for
two days on the Daily Diet Record.
Calculate calorie intake from list in
Appendix C
Implications: Rate the quality
Click icon to
of the diet according to the
see other food
Rating Scale.
tables
Concepts of Fitness and Wellness 6e
26. Fiber
Soluble - decreases cholesterol
levels
– found in oat bran, fruits and veggies
Insoluble - reduces risk of colon
cancer
– found in wheat bran and grains
Recommendation: 25-40g per day
Are you getting enough?
26
Concepts of Fitness and Wellness 6e
27. Ways to Get More Fiber
27
Eat more fruits
and vegetables
Eat whole grain
foods
Concepts of Fitness and Wellness 6e
28. Return to
presentation
A Grain of Wheat
BRAN
- B vitamins
- minerals
- dietary fiber
GERM
ENDOSPERM
- starch
- protein
- some iron and
B vitamins
- essential fats
- minerals
- vitamins
(B's , E and folacin)
28
Concepts of Fitness and Wellness 6e
31. Fat Soluble Vitamins
31
Consist of Vitamins A, D, E, and K
Absorbed at the small intestine in the
presence of bile (a fatty substance)
Overdoses can be toxic (A and D)
Concepts of Fitness and Wellness 6e
32. Water Soluble Vitamins
32
Consist of B complex and vitamin C
Excesses will be excreted in the
urine, however, B-6 and Niacin can
be toxic when ingested in unusually
large amounts
Concepts of Fitness and Wellness 6e
33. Return to
presentation
33
Water Soluble Vitamins
B-1 (thiamine)
B-2 (riboflavin)
B-6 (pyridoxine)
B-12 (cobalamin)
Niacin (nicotinic acid)
Pantothenic Acid
Folic Acid (folacin)
Biotin
C
Concepts of Fitness and Wellness 6e
35. Minerals with established
Return to
presentation
RDA guidelines
35
Calcium
Phosphorus
Iodine
Iron
Magnesium
Zinc
Selenium
Concepts of Fitness and Wellness 6e
36. Return to
mineral guidelines
Calcium
Important for preventing
osteoporosis
RDA = 800-1000 mg/day
Found in dairy products and
vegetables
High protein diets leach calcium from
bones and promote osteoporosis
36
Concepts of Fitness and Wellness 6e
38. Return to
presentation
38
Functions of Water
Comprises about 60% of body weight
Chief component of blood plasma
Aids in temperature regulation
Lubricates joints
Shock absorber in eyes, spinal cord, and
amniotic sac (during pregnancy)
Active participant in many chemical
reactions
Concepts of Fitness and Wellness 6e
39. Caloric Content of Foods
Carbohydrates
Protein
Fats
Alcohol
39
4 cal/g
4 cal/g
9 cal/g
7 cal/g
Concepts of Fitness and Wellness 6e
40. Calorie Calculation
(Example)
Heather consumes 2000 calories per
day and wishes to obtain 20% of her
calories from fat:
2000 calories x 20% = 400 calories
from fat per day
400 calories from fat = 44 grams of
fat/day
40
Concepts of Fitness and Wellness 6e
41. What is Baloney?
80% "fat free”
52 calories / slice
4 grams fat / slice
Calories
= 4 g/slice X 9 cal/g = 36 calories
from fat
Percent of
calories = 36 cal / 52 cal total =
from fat
41
69%
Concepts of Fitness and Wellness 6e
42. Return to
presentation
What about
Sliced Turkey?
98% "fat free”
30 calories / slice
1 gram fat / slice
Calories
= 1 g/slice X 9 cal/g = 9 calories
from fat
Percent of
calories = 9 cal / 30 cal total =
from fat
42
30%
Concepts of Fitness and Wellness 6e
These are the 6 classes of nutrients. Each nutrient plays a different role and is required for life.
There are two different types of carbohydrates. Simple and complex carbohydrates are both composed of glucose or fructose molecules but they differ in how they are put together.
Simple carbohydrates exist as independent glucose or fructose molecules whereas complex carbohydrates are connected in chains. Because of these differences simple and complex carbohydrates are processed very differently by the body (discuss insulin effect from simple carbos)
With the exception of fruit simple carbohydrates are typically known as “empty calories” because they contain nothing but calories. Complex carbohydrates, on the other hand, contain a variety of vitamins, minerals and fiber.
This chart shows the trends in carbohydrate consumption over time.
Note the progressive decline in the consumption of carbohydrates
There are two primary sources of protein.
Animal protein is considered “complete” because it has all of the essential amino acids and other non-essential ones.
Vegetable protein is considered an “incomplete” source because it doesn’t contain all of the essential amino acids. This is why vegetarians must consume a variety of foods to get the protein they need.
This slide shows conceptually how amino acids are linked together to make proteins. By linking the amino acids in different orders the protein takes on different properties.
This slide shows the RDA averages for protein intake for average people and for athletes. Athletes need more protein but this can easily be obtained by eating more calories.
These are the major sources of fat in the body.
The difference between saturated and unsaturated fats can be explained with the diagram. The diagram shows an unsaturated fat because the carbon chain can accept hydrogen bonds instead of the carbon-carbon double bond.
Follow these steps to reduce fat content in the diet.
Recommended levels
Vitamins
Discuss these important dietary guidelines for vitamins. While supplements contain a large amount of vitamins, they don’t contain the other substances found in fruits and vegetables that may be beneficial.
The current consensus is that a balanced nutritious diet can provide all of the vitamins that a person needs. If a person wanted to be sure their diet is adequate it is safe to take a multivitamin each day as long as the vitamin does not provide over 100% of the RDA values.
Provide vitamin tips for cooking and food preparation:
1. vitamins are found in the peel of most fruits and vegetables
2. steam or microwave foods to retain vitamins
3. keep foods frozen to retain vitamins
Minerals
Review the mineral guidelines. Some of the same guidelines hold for both vitamins and minerals.
Review the populations that may benefit from supplementation
Water is the most important nutrient in our diet. We would die much quicker without water than we would without food. Drink at least 8 glasses per day.
Follow these general guidelines for healthy eating.
This page provides active hyperlinks if the computer is connected to the Internet.
Supplemental graphics follow this slide.
Lab information
Lab information
Lab information
Fiber is not considered to be a nutrient but it is considered important for good health (2 types):
Soluble (dissolves) - decreases levels of cholesterol. Mention sources of soluble fiber shown on the slide (fruits, vegetables and oat bran)
Insoluble (doesn't dissolve) - decreases risk of colon cancer by decreasing transit time through intestine. Mention sources of insoluble fiber shown on the slide (wheat bran and grains).
Most American diets are deficient in fiber. The RDA for fiber is 25-40 grams per day. Most Americans probably get about 12-14 grams in their diet.
Ways to get more fiber in the diet is to eat more fruits and vegetables and to eat more whole grain foods.
(This slide provides a lead in for next slide)
This diagram shows a grain of wheat. Go over the parts in the following order
Bran: outer layer with fiber, vitamins, and minerals
Endosperm: inner starch layer with carbohydrates
Germ: core with vitamins, minerals
During processing the bran and germ are typically removed along with the important vitamins, minerals and fiber. By eating whole grain foods you get a more nutritionally dense food that is better for overall health.
This slide shows the composition of dietary oils. Good choices for the kitchen are olive oil and canola oil since they have the larger percentage of mono-unsaturated fats which have been shown to lower LDL cholesterol.
This slide demonstrates how oil is converted into margarine. Hydrogen molecules are bubbled into oil until the hydrogen binds with the molecule and creates a saturated fat. While margarine doesn’t contain cholesterol, the hydrogenation process creates a type of fatty acid (trans fatty acid) that has been found to be atherogenic (promoting atherosclerosis)
Fat soluble vitamins dissolve in the bodies fat tissues. Excess amounts of fat soluble vitamins can get stored up in the tissues and lead to toxic effects.
Water soluble vitamins get excreted on a daily basis so the body requires regular amounts of these vitamins.
This is a list of the water soluble vitamins
The following list is of the foods that have the most significant health benefits.
This is a list of the common minerals with established RDA guidelines
Calcium is important for preventing osteoporosis. The RDA is 1000 mg per day for adult women. If using a supplement, most dietitians recommend taking it in several doses since the body cannot absorb all of it at one time
Calcium can be found in dairy products and green leafy vegetables. High levels of protein in the diet actually cause calcium to be lost from the bones which can predispose a person to osteoporosis.
Iron is a component of hemoglobin which helps carry oxygen throughout the body. Iron deficiency is known as anemia and is characterized by a shortness of breath and fatigue.
Water serves a variety of functions in the body
This slide shows the calorie content of different food stuffs
Review the calculation so that students understand how to calculate nutrient contents of foods
Calculate the fat content of baloney to demonstrate the high fat content
Demonstrate the fat content of sliced turkey to appreciate why it is a better choice for sandwiches
Review the fat substitutes and discuss the implications of these products in the diet.
