Chapter 11
Eating for Wellness
A Wellness Way of Life
Ninth Edition
Robbins/Powers/Burgess
© 2011 McGraw-Hill Higher Education. All rights reserved.
Chapter 11 Objectives
After reading this chapter, you will be able to:
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Explain the purpose of the government published Dietary Guidelines.
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List the six major nutrients and describe their main function in the body.
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Identify the percentages of calories recommended in the diet for carbohydrates,
proteins, and fats.
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Identify the health benefits of fiber and list good food sources of fiber.
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Differentiate between complex and simple carbohydrates.
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Identify the correct descriptions of cholesterol, saturated fats, monounsaturated
fats, polyunsaturated fats, and transfats.
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Calculate fat grams allowances for specific daily calorie intakes.
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Describe the role phytochemicals and antioxidants play in nutritional health, and
identify foods high in these compounds.
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Identify four preventive factors relating to osteoporosis.
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Describe the USDA’s My Pyramid Food Guide System.
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Give 10 specific examples of small changes that can be incorporated in to daily
food selections and preparations that could make a significant change in your
nutritional wellness.
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Look at the food label and identify the largest ingredient; calculate the percentage
of calories that come from fat, carbohydrate, and protein; identify the sources of fat
(including saturated fat); and identify the sources of complex and simple
carbohydrates.
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Identify three ways to eat nutritiously in a fast-food restaurant.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Shortfalls in Eating Habits
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Poor diet is said to
contribute to four of the
top ten leading causes of
death in our country.
There are five shortfalls in our eating habits:
© Bananastock/Punchstock
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Too few fruits and vegetables
Too little fiber
Too much saturated fat
Too many refined sugars
Too much food overall
© 2011 McGraw-Hill Higher Education. All rights reserved.
Nutrition Basics
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Six major nutrients: carbohydrates,
protein, fats, vitamins, minerals, and water
These nutrients fulfill three main functions
in the body: Provide energy, build and
repair tissues, regulate body processes.
Humans should eat a variety of foods
Food is associated with every dimension
of wellness
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Carbohydrates
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Main source of energy – stored as glycogen.
45-65% of calories.
4 calories per gram.
Focus on complex (starches) versus simple (sugar)
carbs.
Complex carbs (potatoes, rice, whole grains, bean
vegetables, etc.) should make up 35–55% of daily
calories.
Simple carbs (soft drinks, cakes, cookies, ice cream,
candy, etc.) should make up less than 10% of daily
calories.
Avoid adding extra fat or sugar to carbohydrates.
Fiber is necessary for a healthy diet (lowers bad
cholesterol, keeps you regular, may protect against
cancers, nutrient dense).
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Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
A Fiber Profile
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Glycemic Index (GI)
A scale that measures the extent to
which food affects blood glucose levels.
 Foods that quickly raise blood glucose
are high GI (usually simple sugars).
 Low GI foods can help reduce the
chance of Type 2 diabetes.
 Comprehensive list of glycemic index in
food www.glycemicindex.com
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© 2011 McGraw-Hill Higher Education. All rights reserved.
Protein
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Builds and repairs tissues, maintains chemical
balance, and regulates formation of hormones,
antibodies, and enzymes. Not an efficient form of
energy.
10-35% of daily calories.
4 calories per gram.
Avoid excessive protein – linked to kidney disease and
several cancers.
Complete proteins have all amino acids and are
usually found in animal sources versus incomplete
proteins that do not have all amino acids. People who
do not eat animal products must combine foods
appropriately to assure proper function of proteins.
Avoid high fat proteins and adding extra fat to proteins!
© 2011 McGraw-Hill Higher Education. All rights reserved.
Fats
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Provide stored energy and fat-soluble vitamins,
needed for growth and healthy skin and hormone
regulation.
20-30% of calories (no more than 10% saturated).
9 calories per gram.
Fat burned in the absence of carbs produces ketone
bodies. Build up of poisonous ketone is ketosis –
kidney stress, fatigue, nerve damage.
Fish oils – omega 3 fatty acids can inhibit
atherosclerosis in coronary arteries and can reduce
blood cholesterol levels. Recommended to eat fish
twice a week or get from plant sources.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Fats
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Saturated fats have primarily animal origin and have a
strong link to heart disease and stroke.
Polyunsaturated fats come mostly from plant foods and
are a healthier fat to consume.
Monounsaturated fats also come from plants and can
decrease total cholesterol and increase HDL cholesterol
(the good cholesterol).
Transfats (the result of hydrogenation of unsaturated
fats) are more harmful than saturated fats, e.g.,
margarine, crackers, cookies, doughnuts, pies, French
fries, chips, cake, candy, etc.
Cholesterol is a waxy substance found in animal tissue
and manufactured in the liver. A diet high in cholesterol
has been linked to heart disease. Consume no more
than 300 mg of dietary cholesterol. Remember, plants do
not have cholesterol.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Figuring Food Percentages
Number of grams multiplied by calories per gram divided
by total calories.
 10 grams of fat, 200 total calories
 10 grams x 9 calories per gram = 90
 90/200 total calories = 45% of calories from fat
Grams of fat per day based on desired percentage
 20% of calories from fat and 2000 calories
 2000 total calories X .2 = 400 calories from fat
 400/9 calories per gram = 44.4 grams of fat per day
© 2011 McGraw-Hill Higher Education. All rights reserved.
Vitamins
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Vitamins are necessary for metabolic function.
A,D,E, and K are fat soluble and B and C are
water soluble.
Best place to get vitamins is from food.
A complex vitamin tablet (plus calcium and iron
for women) is acceptable. Anyone with irregular
diet patterns, on weight-reduction regimens,
pregnant or lactating women, strict vegetarians,
and elderly people should consider other
nutritional supplements (ask healthcare provider)
© 2011 McGraw-Hill Higher Education. All rights reserved.
Minerals
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Critical to enzyme function in the body. Macro
(needed in large doses) and trace minerals
(much smaller amounts needed).
Calcium
– Most abundant mineral.
– Inadequate amounts contribute to osteopenia or
osteoporosis.
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Iron
– Inadequate iron can be a problem especially among
women, teenagers and athletes.
– Contribute to anemia (low iron).
– Avoid too much iron – heart disease.
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Sodium
– High levels can have an effect on blood pressure and
bone density.
– Limit intake to 1,500 mg per day.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Water
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Most important nutrient.
Involved in every function of the body.
2/3 of your body weight.
Dehydration can result in fatigue, stress,
headaches, constipation, and hunger.
 Drink an adequate amount of plain water.
 Are you drinking enough water? If so, your
urine is a clear color.
 Stay hydrated during exercise! Check out
Chapter 7 for more information on water
consumption.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Phytochemicals and Antioxidants
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Phytochemicals are plant chemicals present in
fruits, vegetables, grains, legumes and seeds.
 Associated with prevention and treatment of cancer,
cardiovascular diseases, diabetes, and
hypertension.
 Antioxidants are compounds that neutralize free
radical chemical reactions that contribute to
atherosclerosis, arthritis, cancer, cataracts, heart
disease, stroke and other degenerative diseases.
 Antioxidants (phytochemicals, carotenoids, vitamins
C and E) suppress cell deterioration and decrease
the aging process.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Balanced Diet
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Eat a variety of foods – concentrate on fruits and veggies
(at least 5 to 9 servings a day), whole grains, and lean
proteins. Eat nutrient-dense foods.
Eat appropriate amount of calories – do not starve yourself!
Limit sugar, alcohol, and fatty foods and increase fruit and
vegetable intake.
Buy healthy foods – at
home and in restaurants.
Select food with high
nutritional density.
Enjoy food but don’t use it
to feel good.
© Royalty-Free/Corbis
© 2011 McGraw-Hill Higher Education. All rights reserved.
USDA’s MyPyramid
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U.S. Department of Agriculture developed
MyPyramid to replace the old food guide pyramid.
Multicolored strips run from the bottom of the pyramid
up to its apex that represent the spectrum of food
choices with width of each strip approximating the
quantity of food each of us should consume from
each group.
By showing a person climbing the steps at the side of
the new pyramid, physical activity is emphasized.
MyPyramid is 12 different pyramids.
Visit www.MyPyramid.gov to enter your personal data
and view your own customized pyramid.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Tips for Nutritional Wellness
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Use fresh, unprocessed foods.
Remove the skin from poultry.
Eat low-fat dairy products.
Eat fish twice a week.
Use small amounts of meat in meals and/or eat a meatless meal.
Steam, bake, broil or roast foods.
Select oils made with unsaturated fats.
Use nonstick vegetable oils spray or small amount of olive oil for sautéing.
Use deli luncheon meats such as shaved chicken breast and turkey
instead of bologna, salami, or hot dogs.
Use applesauce in place of oil when baking.
Use plain low-fat yogurt as a substitute for sour cream.
Use lettuce leaves as “wraps” rather then breads.
Substitute ground turkey for ground beef.
Eliminate half the yolks when making scrambled eggs or when baking.
Two egg whites equal one egg in a recipe.
Decrease by half the margarine or butter called for in recipes.
Use breads and cereals that list whole wheat as the first ingredient.
Substitute fruit for syrup.
Top foods with vegetables instead of meats, e.g., in pizza, potatoes,
burritos.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Reading Labels
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Check serving size
 Watch for hidden sugars
 Check fat content
 Avoid coconut and palm oils which are more
saturated than beef fat.
 Select whole wheat bread – all whole wheat bread is
brown but not all brown bread is whole wheat
 Check sodium, and other vitamins
 Figure percentages
 Balance for the whole day – not the meal or the
individual food
 Pay attention – your nutrition is your responsibility!
© 2011 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
How to Read a
Food Label
© 2011 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Eating Out
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Americans spend more money in restaurants than in grocery
stores.
Many fast-food and sit down restaurants have healthy food
selections, but you must choose them!
Choose baked over fried.
Avoid high fat condiments, such as mayonnaise, sour cream,
gravy, salad dressing, etc.
Choose low fat condiments, such as ketchup, non-fat sour cream
and salad dressing, etc.
Ask for condiments on the side so you can use sparingly.
Avoid mayo-based salads and fatty extras on salads (cheese,
seeds, etc.)
Choose baked potatoes, salads, vegetables or soups as a meal.
Watch portion sizes – no need to super size. Take home
leftovers or split a meal with a friend.
Avoid or limit your portion of high fat, sometimes “free,” additions
such as chips, high fat rolls, and other appetizers.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Special Nutritional Considerations
Vegetarian diet – can be very healthy but careful
planning and food selection are important to avoid
nutritional deficiencies.
 Pregnancy – good nutritional habits (and folic acid
intake) before and during pregnancy can improve
infant weight and reduce mortality.
 Aging – although energy needs tend to drop –
nutritional needs don’t. Make calories count by
eating nutritionally dense foods.
 Sports and Fitness – key to performance is a
balanced diet with a wide variety of healthy foods and
plenty of fluids.
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© 2011 McGraw-Hill Higher Education. All rights reserved.
Rx for Action
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Eat a whole-grain cereal for breakfast and top
it with fruit.
Substitute skim milk, water, or 100 percent
fruit juice for a sweetened soft drink.
Make sure your dinner plate has two
different-colored vegetables on it.
Try an all-veggie pizza, burrito, wrap, or
sandwich.
Choose fruit for dessert or for a snack.
© 2011 McGraw-Hill Higher Education. All rights reserved.
What Do You Think?
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Do you follow the nine Dietary Guidelines? If not,
what are you missing?
 What is the most challenging part of your diet?
 Do you eat enough fruits and vegetables?
 How many fat grams do you need in a day?
 Can you read a food label?
 What are specific small changes you could make in
your diet to improve your eating habits?
 What are three ways to eat nutritiously in a fast food
restaurant?
© 2011 McGraw-Hill Higher Education. All rights reserved.
Questions?
© 2011 McGraw-Hill Higher Education. All rights reserved.