Nutrition
Chapter 8
Nutritional Requirements:
Components of a Healthy Diet
Proteins
Carbohydrates
n  Fats
n  Vitamins
n  Minerals
n  Water
n
n
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Acceptable Macronutrient
Distribution Ranges: Summary
n
n
n
Protein = 10 - 35% of total
daily calories
Fat = 20 - 35% of total daily calories
Carbohydrate = 45 - 65% of total
daily calories
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Proteins:
The Basis of Body Structure
n
§  A compound made of amino acids that
contains carbon, hydrogen, oxygen, and
nitrogen
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Protein Sources
3 ounces lean meat, poultry,
or fish
n  ½ cup tofu
n
§  20 - 25 grams of protein
n
1 cup legumes
§  15 - 20 grams of protein
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Protein
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Protein Sources
n
1 cup milk or yogurt or
1 - 1 ½ ounces cheese
§  8 - 12 grams of protein
n
Cereals, grains, nuts, vegetables
§  2 - 4 grams of protein per serving
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1
Recommended Protein Intake
n
Adequate daily intake of protein
Fats:
Essential in Small Amounts
n
§  0.8 gram per kilogram (0.36 gram per
pound) of body weight
n
Acceptable Macronutrient
Distribution Range
n
§  10 - 35% of total daily calories as
protein
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
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Types and Sources of Fats
n
Saturated Fat
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
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Types and Sources of Fats
n
§  A fat with no carbon - carbon
double bonds
§  Found primarily in animal foods and
palm and coconut oils
n
Polyunsaturated Fat
§  A fat with two or more carbon - carbon
double bonds
§  Found in certain vegetables, nuts, and
vegetable oils and in fatty fish
Monounsaturated Fat
§  A fat with one carbon - carbon
double bond
§  Found in certain vegetables, nuts,
and vegetable oils
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Types and Sources of Fats
Fats supply energy, insulate the body,
support and cushion organs, absorb
fat - soluble vitamins, add flavor and
texture to foods
Essential fats (linoleic acid and alphalinolenic acid) are key regulators of
body process such as the maintenance
of blood pressure and the progress of
a healthy pregnancy
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
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Types and Sources of Fats
n
Two key forms of
polyunsaturated fats
§  Omega - 3 fatty acids are produced
when the endmost double bond of a
polyunsaturated fat occurs three
carbons from the end of the fatty
acid chain
§  Found primarily in fish
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
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© 2007 McGraw-Hill Higher Education. All rights reserved.
2
Types and Sources of Fats
n
Two key forms of
polyunsaturated fats
Fats and Health
n
§  Omega - 6 fatty acids are produced
when the endmost double bond of a
polyunsaturated fat occurs six carbons
from the end of the fatty acid chain
§  Found primarily in certain vegetable oils,
especially corn, soybean, and
cottonseed oils
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fats and Health
Fats also affect triglyceride levels,
inflammation, heart rhythm, blood
pressure, and cancer risk
n  Best choices = monounsaturated
fats and polyunsaturated
omega - 3 fats
n  Limit intake of saturated and
trans fats
n
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Carbohydrates
An Ideal Source of Energy
n
n
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
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Simple and Complex
Carbohydrates
n
Simple carbohydrates contain one or
two sugar units in each molecule
§  Found naturally in fruits and milk and
added to many other foods
§  Include sucrose, fructose, maltose,
and lactose
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
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Fats affect blood cholesterol levels
§  Low - Density Lipoprotein (LDL) =
bad
cholesterol. Normal Adult Range: 62 - 130 mg/dl Optimal
Adult Reading: 81 mg/dl
§  High - Density Lipoprotein (HDL) = good cholesterol.
Normal Adult Range: 35 - 135 mg/dl Optimal Adult
Reading: +85 mg/dl
§  Saturated and trans fats raise levels of LDL; trans fats
also lower levels of HDL
§  Unsaturated fats lower levels of LDL
During high - intensity exercise,
muscles get most of their energy from
carbohydrates
During digestion, carbohydrates are
broken into single sugar molecules
such as glucose for absorption; the
liver and muscles take up glucose and
store it in the form of glycogen
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Simple and Complex
Carbohydrates
n
Complex carbohydrates consist of
chains of many sugar molecules
§  Found in plants, especially grains,
legumes, and tubers
§  Include starches and most types of
dietary fiber
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3
Refined Carbohydrates
Versus Whole Grains
Refined Carbohydrates
Versus Whole Grains
Whole grains are higher than refined
carbohydrates in fiber, vitamins,
minerals, and other beneficial
compounds
n  Whole grains take longer to digest
n
n
§  Make people feel full sooner
§  Cause a slower rise in glucose levels
Choose foods that have a whole
grain as the first item on the
ingredient list on the food label
§  Whole wheat, whole rye, whole oats,
oatmeal, whole - grain corn, brown rice,
popcorn, barley, etc.
n
Choose three or more servings of
whole grains per day
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
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Glycemic Index
n
n
Consumption of carbohydrates causes insulin
and glucose levels in the blood to rise and fall
Glycemic Index
§  A measure of how the ingestion of a particular
food affects blood
glucose levels
§  Diets rich in high glycemic index foods are
linked to increased risk of diabetes and heart
disease
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
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Sources of Fiber
n
§
§
§
§
§
§
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
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Recommended Intake of Fiber
n
n
n
Women = 25 grams per day
Men = 38 grams per day
Americans currently consume about
half this amount
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Good sources of fiber
Fruits (especially whole, unpeeled fruits)
Vegetables
Legumes
Oats (especially oat bran)
Whole grains and wheat bran
Psyllium (found in some cereals and
laxatives)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
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Vitamins
Vitamins are abundant in fruits,
vegetables, and grains; they are also
added to some processed foods
n  If you consume too much or too little
of a particular vitamin, characteristic
symptoms of excess or deficiency
can develop
n
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
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4
Vitamins
n
Vitamins commonly lacking in the
American diet
§
§
§
§
Minerals:
Inorganic Micronutrients
n
§  Inorganic (non - carbon - containing)
compounds needed in small amounts for
regulation, growth, and maintenance of
body tissues and functions
Vitamin A
Vitamin C
Vitamin D
Vitamin E
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
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Minerals:
Inorganic Micronutrients
n
There are about 17 essential minerals
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
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Minerals
n
§  Major minerals (those that the body
needs in amounts exceeding 100 mg per
day) include calcium, phosphorus,
magnesium, sodium, potassium, and
chloride
§  Essential trace minerals include copper,
fluoride, iodide, iron, selenium, and zinc
n
Dietary factors that build bone mass
§
§
§
§
Calcium
Vitamin D
Vitamin K
Other possible dietary factors: vitamin C,
magnesium, potassium, manganese,
zinc, copper, boron
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
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Minerals commonly lacking in the
American diet
§  Iron = low intake can cause anemia
§  Calcium = low intake linked to
osteoporosis
§  Potassium = low intake linked to elevated
blood pressure and bone mineral loss
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Osteoporosis:
Thinning of Bones
Minerals
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Osteoporosis:
Thinning of Bones
n
Weight - bearing exercise and
strength training also build and
maintain bone mass
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5
Osteoporosis:
Thinning of Bones
n
Dietary factors linked to loss of bone
mass
§
§
§
§
§
§
Water:
A Vital Component
n
Alcohol
Sodium
Caffeine
Retinol
Soda
Protein (if intake of calcium and vitamin D
is low)
§  Women need to drink about nine cups
of fluid per day
§  Men need to drink about 13 cups of fluid
per day
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Other Substances in Food:
Antioxidants
n
Antioxidant
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
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Other Substances in Food:
Antioxidants
n
§  A substance that protects against the
breakdown of body constituents by free
radicals
§  Actions include binding oxygen,
donating electrons to free radicals, and
repairing damage to molecules
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Should You Take
Supplements?
n
Other possible situations for
supplements
§  Vitamin C for smokers
§  Iron for menstruating women
§  Vitamin D for older adults, people with dark
skin, and people exposed to little sunlight
§  Vitamin K for newborns
§  People with certain special health concerns
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
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Adequate intake to maintain
hydration
Many fruits and vegetables are rich
in antioxidants such as vitamin C,
vitamin E, selenium, and carotenoids
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans
n
Be physically active every day
§  To reduce the risk of chronic disease,
30 minutes per day of moderate activity
§  To prevent gradual weight gain, 60
minutes per day of moderate activity
§  To sustain weight loss, 60 - 90 minutes
per day of moderate activity
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6
Dietary Guidelines for
Americans
n
Increase daily intake of foods from
certain groups
Dietary Guidelines for
Americans
n
§  Fruits and vegetables, especially dark
green vegetables, orange vegetables,
and legumes
§  Whole grains – half of all daily grain
servings (three or more servings per day)
§  Fat - free or low - fat milk and
milk products
§  Total fat: 20 - 35% of total daily calories
§  Saturated fat: Less than 10% of total daily
calories
§  Trans fat: As little as possible
§  Cholesterol: Less than 300 mg per day
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans
n
Choose carbohydrates wisely for
good health, limiting intake of
added sugars
§  Cut back on soft drinks, candies,
sweet desserts, fruit drinks, and other
sweetened foods
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Choose fats wisely for good health,
limiting intake of saturated and
trans fats
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans
n
If you drink alcoholic beverages, do
so in moderation, in situations that
do not put yourself or others at risk
§  No more than two drinks per day
for men
§  No more than one drink per day
for women
§  Some groups should not drink at all
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
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Guidelines for
Fish Consumption
n
To avoid harmful effects of mercury,
guidelines have been set for women who
are or who may become pregnant, as well
as nursing mothers
§  Do not eat shark, swordfish, king mackerel, tilefish
§  Eat up to 12 ounces per week of a variety of fish
and shellfish; limit consumption of albacore tuna
to six ounces per week
§  Check advisories about locally caught fish; if no
information is available, limit to six ounces
per week
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
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7