Introduction to Wellness, Fitness, and Lifestyle Management

Transcript Introduction to Wellness, Fitness, and Lifestyle Management

    Nutritional Requirements: Components of a Healthy Diet Nutritional Guidelines: Planning Your Diet Nutritional Planning: Making Informed Choices about Food A Personal Plan: Applying Nutritional Principles Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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Nutrition: Science of food and how

the body uses it in health and disease  The body requires about 45 essential nutrients ▪ Essential nutrients: Substances the body must get from foods, because it cannot manufacture them at all or not fast enough to meet its needs. These nutrients include proteins, fats, carbohydrates, vitamins, minerals, and water Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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   Macronutrient: Essential nutrient required by the body in relatively large amounts Micronutrients: Essential nutrient required by the body in minute amounts Digestion: Process of breaking down foods into compounds the gastrointestinal tract can absorb and the body can use Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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Kilocalorie: Measure of energy content

in food; 1 kilocalorie represents the amount of heat needed to raise the temperature of 1 liter of water 1 ° C; commonly referred to as calorie   A person needs about 2,000 kcals per day to meet their energy needs Three nutrients provide energy: protein (4kcal/g), fats (9kcal/g), and carbohydrates (4 kcal/g) Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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Protein: Essential nutrient that

forms important parts of the body’s main structures (muscle and bones) as well as blood, enzymes, hormones, and cell membranes; also provides energy 

Amino acids: Building blocks of proteins

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 Complete and incomplete proteins   Foods are “complete” protein sources if they supply all nine essential amino acids ▪ Meat, fish, poultry, eggs, dairy products, and other foods from animal sources “Incomplete” protein sources provide fewer amino acids ▪ Plant sources such as beans, peas, and nuts ▪ Legumes: Vegetables like dried beans and peas that are high in fiber and provide protein Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Recommended protein intake   Adequate daily intake of protein for adults is 0.8 gram per kilogram of body weight The recommended range for intake is 10 to 35% of total daily calories ▪ ▪ Most Americans consume more protein than they need each day Excess protein is stored as fat or burned for energy Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Fats are the most calorie-dense form of energy (9 calories per gram)  Linoleic acid and alpha-linolenic acid  Types and sources of fat ▪ ▪ ▪ ▪ Most fats are triglycerides Unsaturated, monounsaturated, polyunsaturated, or saturated Fats containing large amounts of saturated fatty acids are usually solid at room temperature Generally found in animal products Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Monounsaturated and polyunsaturated fatty acids  Hydrogenation: Process by which hydrogens are added to unsaturated fats, increasing degree of saturation and turning liquid oils into solid fats; produces mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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  Trans fatty acid (trans fat): Unsaturated fatty acid produced during the process of hydrogenation; trans fats have an atypical shape that affects their chemical activity Cholesterol: Waxy substance found in blood and cells and needed for synthesis of cell membranes, vitamin D, and hormones Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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  Low-density lipoprotein (LDL): Blood fat that transports cholesterol to organs and tissues; excess amounts cause accumulation of fatty deposits on artery walls High-density lipoprotein (HDL): Blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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    Adult men need about 17 grams per day of linoleic acid and 1.6 grams per day of alpha-linolenic acid Women need 12 grams of linoleic acid and 1.1 grams of alpha-linolenic acid AMDR for total fat is 20 to 35% of total calories AMDR for omega-6 fatty acids is 5 to 10% and for omega-3 fatty acids it is 0.6–1.2% Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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Carbohydrate: Essential nutrient; sugars,

starches, and dietary fiber are carbohydrates  Classified as either simple or complex   Simple carbohydrates are single sugar molecules (monosaccharides) and double sugars (disaccharides) Complex carbohydrates include starches and most types of dietary fiber Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Complex carbohydrates further divided into refined carbohydrates and unrefined or whole grains  Refined carbohydrates usually retain the calories of their unrefined counterparts  Tend to be much lower in fiber, vitamins, minerals, and other beneficial compounds Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Unrefined carbohydrates tend to take longer to chew and digest than refined ones  Generally enter bloodstream more slowly   Consumption of whole grains linked to reduced risk of heart disease, diabetes, and cancer Plays important role in gastrointestinal health and body weight management Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Insulin and glucose levels rise and fall following a meal or snack containing any type of carbohydrate  Glycemic index: Measure of how a particular food affects blood glucose levels  For people with such health concerns as diabetes, glycemic index may be an important consideration in choosing foods Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Adequate daily intake of carbohydrate is 130 grams per day  Health experts recommend carbohydrates make up 45 to 65% of total daily calories ▪ ▪ Athletes in training can especially benefit from high-carbohydrate diets To reduce your intake of added sugars, limit soft drinks, candy, desserts, and sweetened fruit drinks Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Types of dietary fiber    Dietary fiber: Nondigestible carbohydrates and lignin that are intact in plants Functional fiber: Nondigestible carbohydrates either isolated from natural sources or synthesized; these may be added to foods and dietary supplements Total fiber: The total amount of dietary fiber and functional fiber in the diet Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Types of dietary fiber   Soluble (viscous) fiber: Fiber that dissolves in water or is broken down by bacteria in the large intestine Insoluble fiber: Fiber that does not dissolve in water and is not broken down by bacteria in the large intestine Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 All plant foods contain some dietary fiber  Fruits, legumes, oats (especially oat bran), and barley all contain fiber that help lower blood glucose and cholesterol levels  Recommended fiber intake  The Food and Nutrition Board recommends a daily fiber intake of 38 grams for adult men and 25 grams for adult women Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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Vitamins: Carbon-containing

substances needed in small amounts to help promote and regulate chemical reactions and processes in the body  Humans need 13 vitamins: ▪ ▪ 4 are fat-soluble (A, D, E, and K) 9 are watersoluble (C and the B vitamins; thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid) Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Functions of vitamins   Vitamins help chemical reactions; contribute to production of red blood cells and maintenance of nervous, skeletal, and immune systems; and act as antioxidants Antioxidant: Substance that protects from breakdown of body constituents by free radicals; antioxidants’ actions include binding oxygen, donating electrons to free radicals, and repairing damage to molecules Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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  Sources of vitamins  Vitamins are abundant in fruits, vegetables, and grains Vitamin deficiencies and excesses    Vitamin deficiency diseases most often seen in developing countries Many Americans consume lower-than recommended amounts of several vitamins.

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Minerals: Inorganic compounds needed

in relatively small amounts for regulation, growth, and maintenance of body tissues and functions  17 essential minerals ▪ ▪ Anemia: Deficiency in the oxygen carrying material in the red blood cells Osteoporosis: Condition in which the bones become thin and brittle and break easily; due largely to insufficient calcium intake Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Water is major component in foods and the human body  Person can live up to 50 days without food  Person can only live a few days without water ▪ ▪ Water is used in digestion and absorption of food Water is the medium in which most chemical reactions in the body take place Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Antioxidants   Antioxidants, found in many fruits and vegetables, can help block formation and action of free radicals and help repair the damage they cause Free radical: Electron-seeking compound that can react with fats, proteins, and DNA, damaging cell membranes and mutating genes in its search for electrons; produced through chemical reactions in the body and by exposure to environmental factors Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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Phytochemical: Naturally occurring

substance found in plant foods that may help prevent and treat chronic diseases such as heart disease and cancer; phyto means “plant”  Cruciferous vegetables: Vegetables of cabbage family including cabbage, broccoli, brussel sprouts, kale, and cauliflower; the flower petals of these plants form the shape of a cross, hence the name Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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Dietary Reference Intakes (DRIs): 4

types of nutrient standards; Adequate Intake (Al), Estimated Average Requirement (EAR), and Recommended Dietary Allowance (RDA) are levels of intake adequate to prevent nutrient deficiencies and reduce risk of chronic disease; Tolerable Upper Intake Level (UL) is maximum daily intake that is unlikely to cause health problems Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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Dietary Guidelines for Americans:

General principles of good nutrition intended to help prevent certain diet-related diseases

MyPlate: A food-group plan with

practical advice to ensure a balanced intake of essential nutrients

Daily Values: Simplified version of the

RDAs used on food labels; includes values for nutrients with no established RDA Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Should you take supplements?

  Supplements lack the potentially beneficial synergistic balance of nutrients, phytochemicals, and fiber Food and Nutrition Board recommend supplements for the following groups: ▪ Women capable of becoming pregnant ▪ People over age 50 ▪ Smokers Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 USDA and DHHS issued Dietary Guidelines for Americans  Foods and food components to Reduce ▪ ▪ ▪ ▪ ▪ Processed foods Foods that contain synthetic sources of trans fats Solid fats and added sugars Alcohol Daily sodium Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Foods and nutrients to increase ▪ ▪ ▪ Fruits and vegetables Whole grains Fat-free and low-fat milk and milk products ▪ ▪ A variety of protein foods Replace solid fats with oil ▪ ▪ ▪ Foods that provide more potassium, dietary fiber, calcium, and vitamin D Folic acid and iron for women who are pregnant or may become pregnant Vitamin B-12 for adults aged 50 and older Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Dietary Guidelines for Americans  Building healthy eating patterns ▪ ▪ ▪ The USDA Food Pattern (MyPlate) Vegetarian adaptations of the USDA Food Pattern The DASH Eating Plan Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Key messages of MyPlate:    Personalization Daily physical activity Tracking and planning Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 USDA’s MyPlate   Whole and Refined Grains ▪ Make at least half your grains whole grains Vegetables and fruits ▪ Fill half your plate with fruits and vegetables  Dairy ▪ Use fat-free or low-fat milk and dairy products Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 USDA’s MyPlate     Protein Foods (Meat and Beans) ▪ Select a variety of protein foods Oils ▪ Avoid trans fats Solid Fats and Added Sugars ▪ High consumption of high-fructose corn syrup linked to obesity, diabetes, and other problems Physical Activity ▪ Choose moderate or vigorous activity Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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SOURCE: U.S. Department of Agriculture. 2011. MyPlate. (http://www.choosemyplate.gov; retrieved August 6, 2011).

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SOURCE: U.S. Department of Health and Human Services and U.S. Department of Agriculture.2011. Dietary Guidelines for Americans, 2010, Appendix 7. USDA Food Patterns.(http://www.cnpp.usda.gov/Public ations/DietaryGuidelines/2010/PolicyDoc/ PolicyDoc.pdf; retrieved August 7, 2011) Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 The DASH eating plan  MyPlate is available in Spanish  Special adaptations of MyPlate for children and for women who are pregnant or breastfeeding  The Mediterranean diet Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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Vegetarian: Someone who follows a diet

that restricts or eliminates foods of animal origin  Vegans    Lacto-vegetarians Lacto-ovo-vegetarians Partial, semivegetarians, or pescovegetarians Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 A food plan for vegetarians  MyPlate.gov can be adapted for vegetarians ▪ Provide strategies for getting specific nutrients: ▪ ▪ ▪ Vitamin B-12 Vitamin D Calcium ▪ ▪ Iron Zinc Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Two functional foods introduced in U.S. were iodized salt and milk fortified with Vitamins A and D  More recently, manufacturers began fortifying breads and grains with folic acid to reduce neural tube defects Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Children and teenagers  College students  Pregnant and breastfeeding women  Older adults  Athletes  People with special health concerns Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Food labels show serving sizes and amounts of fat, saturated fat, trans fat, cholesterol, protein, dietary fiber, total carbohydrate, and sodium in each serving  Dietary Supplements  Supplements are not legally considered drugs and are not regulated the way drugs are Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Food additives  Additives of potential concern: sulfites and MSG  Foodborne illness   Raw or undercooked animal products pose greatest risk Pathogen: Microorganism that causes disease Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 2010 Dietary Guidelines for Americans:     Clean hands, food contact surfaces, and vegetables and fruits Separate raw, cooked, and ready-to-eat foods while shopping, storing, and preparing foods Cook foods to a safe temperature Chill perishable foods promptly Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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Food irradiation: Treatment of foods

with gamma rays, X rays, or high-voltage electrons to kill potentially harmful pathogens and increase shelf life Organic Foods  Organic: Foods grown and produced according to strict guidelines limiting use of pesticides, nonorganic ingredients, hormones, antibiotics, genetic engineering, irradiation, and other practices Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Guidelines for fish consumption  Per FDA, EPA, and Dietary Guidelines for Americans, pregnant and nursing mothers should minimize exposure to mercury in seafood: ▪ ▪ Avoid shark, swordfish, king mackerel, or tilefish Eat 8 to 12 ounces a week of a variety of shrimp, canned light tuna, salmon, pollock, and catfish ▪ Check advisories Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Assessing and changing your diet   Analyze your current diet and compare it with optimal dietary goals Use behavioral self-management techniques and tips Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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 Staying committed to a healthy diet    Easiest when you choose and prepare your own food at home Portion sizes in restaurants tend to be larger than MyPlate serving size equivalents Many ethnic restaurants offer healthy choices Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

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