Presentation Package for
Concepts of Fitness and Wellness 6e
Section V: Concept 16:
Nutrition
General Nutrition Concepts

Influences of Nutrition
–
–
–
–

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
Classes of Nutrients






3
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
Subsequent slides will
provide basic information
about each nutrient
Concepts of Fitness and Wellness 6e
Types of Carbohydrates
(2 types)

Simple
– pop, candy, sweets, fruit
– individual glucose or fructose
molecules

Complex
– pasta, rice, breads, potatoes
– Chains of glucose molecules
4
Concepts of Fitness and Wellness 6e
Trends in Carbohydrate
Consumption
P
E
R
C
E
N
T
C
A
R
B
O
H
Y
D
R
A
T
E
S
100
35%
80
60
40
50%
55%
SIMPLE
65%
50%
45%
COMPLEX
20
0
1910 1950 1980
5
See “On the Web” 16-5 for distinctions
between complex and simple
Concepts of Fitness and Wellness 6e
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
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
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
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
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
–
–
–
–
–
–
–
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
Lab 16a
Dietary Recommendations
(2 different sets)
Questions:
1. Why do the
guidelines
differ?
PRO
CHO
FAT
2. What is a
“healthy
diet”?
3. How do you
calculate these
percentages?
11
calorie
calculations
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
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
Click for info on
“anti-oxidants”
Vitamin Guidelines
13

A balanced diet containing
recommended servings of
carbohydrates, fats and proteins
will meet the RDA standards

Extra servings of green and
yellow vegetables may be
beneficial

Extra consumption of citrus and
other fruits may be beneficial
Concepts of Fitness and Wellness 6e
Vitamin Supplementation?




14
Not necessary if diet is healthy
Multivitamins are safe (100% RDA)
Not all vitamins are “pure”
Can be toxic at high doses
Concepts of Fitness and Wellness 6e
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
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
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
Click for
more info on water
Water


18
Vital to life
Drink at least 8 glasses a day
Concepts of Fitness and Wellness 6e
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
Does the
Healthy Eating
Pyramid more
effectively
capture the
elements of a
healthy diet?
See the Harvard
Nutrition
Source website
Web Resources
Online Learning Center
“On the Web” pages for Concept
21
Concepts of Fitness and Wellness 6e
Supplemental Graphics
Lab Information
Additional Details on
Nutrition
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
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
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
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
Ways to Get More Fiber


27
Eat more fruits
and vegetables
Eat whole grain
foods
Concepts of Fitness and Wellness 6e
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
Return to
presentation
Type
safflower
sunflower
corn
soybean
sesame
peanut
palm
olive
canola
29
Composition of Oils (%)
Sat
9
10
13
14
14
17
49
14
7
Poly
75
66
59
58
42
32
9
8
35
Mono
16
24
28
28
44
51
42
78
58
Concepts of Fitness and Wellness 6e
Return to
presentation
30
Hydrogenation Process
Concepts of Fitness and Wellness 6e
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
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
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
Antioxidant All-Stars










34
Broccoli
Cantaloupe
Carrot
Kale
Mango
Pumpkin
Red Pepper
Spinach
Strawberries
Sweet potato
Concepts of Fitness and Wellness 6e
Minerals with established
Return to
presentation
RDA guidelines







35
Calcium
Phosphorus
Iodine
Iron
Magnesium
Zinc
Selenium
Concepts of Fitness and Wellness 6e
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
Return to
mineral guidelines


Iron
Important component of hemoglobin
Iron deficiency is known as anemia
(Symptoms: shortness of breath, fatigue)
37
Concepts of Fitness and Wellness 6e
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
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
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
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
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
Return to
presentation


Fat Substitutes
Olestra
Simplesse
What are the dietary implications of
these new food products?
43
Concepts of Fitness and Wellness 6e
The Food Pyramid