5 Nutrition for Wellness Fitness & Wellness
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11th Edition Werner W. K. Hoeger Sharon A. Hoeger Fitness & Wellness 5 Nutrition for Wellness © Cengage Learning 2015 © Cengage Learning 2015 Topics of Focus For This Chapter Nutrition Nutrients © Cengage Learning 2015 Relationship to health Eating disorders Nutrition myths and fallacies Functions Standards Food groups Dietary guidelines The Essential Nutrients Macronutrients Carbohydrates Fats Proteins Water © Cengage Learning 2015 Carbohydrates Simple Little nutritive value Two groups: • Monosaccharides • Disaccharides © Cengage Learning 2015 Complex Valuable nutrients Three groups: • Starches • Dextrins • Glycogen Contain fiber Fats Simple fats • • • • Made of one, two or three fatty acids Saturated fatty acids Unsaturated fatty acids Trans fatty acids Compound fats • Simple fat plus chemicals Derived fats • Simple plus compound fats • Example: Cholesterol © Cengage Learning 2015 Proteins Functions • • • • • Build and repair tissues Hormones Enzymes Maintain balance of body fluids Antibodies Composition • © Cengage Learning 2015 Various combinations of Amino Acids 9 amino acids cannot be created by body 11 amino acids are created by body More Essential Nutrients Micronutrients Vitamins © Cengage Learning 2015 Minerals Vitamins Functions • • Antioxidant Co-enzyme Types • Fat-soluble: Vitamins A, D, E and K • Water-soluble: Vitamins B complex and C Dietary Needs • Body does not produce vitamins; all must be received through diet © Cengage Learning 2015 Minerals Functions • • • • • © Cengage Learning 2015 Part of all cells (especially those in hard parts of body) Maintenance of water balance Maintenance of acid-base balance Components of respiratory pigments, enzymes, and enzyme systems Regulation of muscular and nervous tissue excitability Water Water is the most important nutrient, and involved in: • • • • • © Cengage Learning 2015 Digesting and absorbing food Removing waste Building and rebuilding cells Transporting nutrients Circulatory processes Nutrition Standards Dietary Reference Intakes Estimated average requirements • Amount that half of healthy people need Recommended Dietary Allowances • Daily amount meets needs of all healthy people Adequate Intakes • Amount needed by group/s of people Tolerable Upper Intake Levels • Highest level safe for most healthy people © Cengage Learning 2015 Nutrition Standards Daily Values Used on commercial food labels Based on 2,000 calorie diet • Adjust based on individual’s daily estimated energy requirement in calories Apply only to healthy adults © Cengage Learning 2015 Dietary Guidelines © Cengage Learning 2015 Calories Per Gram of Food © Cengage Learning 2015 Determining Fat Content in the Diet © Cengage Learning 2015 Balancing the Diet © Cengage Learning 2015 Balancing the Diet (cont’d.) Make half of plate fruits and vegetables Make at least half of grains whole grains Choose fish and lean meat and poultry Switch to fat-free or low-fat milk © Cengage Learning 2015 Balancing the Diet (cont’d.) Fruits and vegetables contain phytonutrients Function • Block formation of cancerous tumors • Slow down and even reverse cancer © Cengage Learning 2015 Vegetarianism Well-planned diets meet nutrient requirements • Eat foods with complementary proteins • Vegans must pay special attention to obtaining essential amino acids • Use nuts in place of high-protein meat, not as snacks Ensure infants and children receive necessary nutrients or growth will be impaired © Cengage Learning 2015 Nutrient Supplementation Most supplements do not provide additional benefit to healthy people who have a balanced diet Who may benefit from supplements? • Iron deficient adults • Women pregnant with more than one baby Avoid megadoses of vitamins and minerals • Receiving more than the upper limit of these compounds may be dangerous © Cengage Learning 2015 Antioxidants • Neutralize free radicals Function • Prevent and slow disease progression • Supplements – controversial Sources • Fruits and Vegetables – most beneficial form • Vitamin C • Selenium Types • Vitamin E • Beta-Carotene © Cengage Learning 2015 Antioxidant Rich Foods • • • • • © Cengage Learning 2015 Blueberries Cooked kale Strawberries Spinach Brussels sprouts • • • • • Plums Broccoli Beets Oranges Grapes Vitamin D 10-20 minutes of daily sunshine creates better Vitamin D than diet or supplements Recommended daily amount: 600 IU Dietary Sources: • Salmon, mackerel, tuna, sardines • Milk, yogurt, orange juice Higher risk for low Vitamin D: • Older adults, dark skin, people who spend a lot of time indoors Check your Vitamin D level © Cengage Learning 2015 Folate Recommended for women who are or may become pregnant May offer protection against cancer When combined with B vitamins, may prevent heart attacks Sources: • 5 servings of fruits and vegetables daily • Supplement © Cengage Learning 2015 Benefits of Foods Best nutrition-based strategy for promoting optimal health is wisely choosing a wide variety of foods. American Dietetic Association © Cengage Learning 2015 Probiotics • Health-promoting organisms that live in intestines and help break down food • Offer protection against gastrointestinal infections, boost immune activity, and help fight certain cancers • Yogurt is a good source of probiotics © Cengage Learning 2015 Fish • Pregnant women and children should avoid fish with high mercury content • Fish with high mercury levels: shark, swordfish, king mackerel, pike, bass and tile fish • Weekly consumption of 12 ounces of lowmercury seafood poses no threat © Cengage Learning 2015 Advanced Gylcation End Products Effects Sources Aging Increasing oxidation and inflammation Chronic disease Foods cooked: • In dry heat • At high temperatures Foods with high fat content Processed foods © Cengage Learning 2015 Advanced Gylcation End Products (cont’d.) Reduce consumption of AGE products: Limit cooking meats at high temp Avoid high-fat foods Increase fruits, vegetables, grains, fish and low-fat milk products Avoid browning Cook fresh foods rather than eat out or have packaged foods © Cengage Learning 2015 Eating Disorders Reason Types • Way of coping with life stress • Anorexia Nervosa • Bulimia Nervosa • Binge-Eating Disorder Associated • Depression Illnesses • Alcohol and drug use © Cengage Learning 2015 Eating Disorders (cont’d.) Anorexia Do not eat enough to meet daily needs Malnutrition causes amenorrhea, digestive problems, extreme sensitivity to cold, fluid and electrolyte imbalances, osteoporosis and more Bulimia Engage in binge eating followed by purging Medical problems: cardiac arrhythmias, amenorrhea, kidney and bladder damage, ulcers, colitis, tooth erosion and more © Cengage Learning 2015 Eating Disorders (cont’d.) Binge-eating Characteristics • Eat unusually large amounts of food • Eating at great speed • Eating alone • Eating until uncomfortably full • Feeling disgusted, depressed or guilty after overeating © Cengage Learning 2015 2010 Dietary Guidelines For Americans General Population – 20 recommendations Special Groups – 9 recommendations Overall, the recommendations are: Balance calories with physical activity 1. to sustain healthy weight Focus on consuming nutrient-dense 2. foods and beverages © Cengage Learning 2015 Assess Yourself • Are there dietary changes that you need to implement to meet energy, nutrition, and disease risk-reduction guidelines and to improve health and wellness? • Are you familiar with the following concepts? – Relationship between nutrition and wellness – Functions of nutrients in the body – MyPlate and a balanced diet – Eating disorders – 2010 guidelines for Americans © Cengage Learning 2015
