Learning Objectives. The Digestive Process. Nutrition. Nutrient Density. Six Major Nutrients. Nutritional Health and Wellness.

Transcription

1 8 chapter Nutritional Health and Wellness Peter Walters Learning Objectives Outline the digestive process. Understand the function of six major nutrient categories. Understand fundamental principles and strategies for healthy eating. Realize the benefits and challenges of being a vegetarian. Appreciate the value of fasting. Nutrition The Digestive Process The science of how food affects the body Broader definitions include how what people eat affects social, economic, cultural, and psychological variables. Six Major Nutrients Nutrient Density Nutrient Water Protein Carbohydrate Fat Vitamins Minerals Primary functions Dissolves and carries nutrients, removes waste, and regulates body temperature Builds new tissues, antibodies, enzymes, hormones, and other compounds Provides energy Provides long-term energy, insulation, and protection Facilitates use of other nutrients; involved in regulating growth and manufacturing hormones Helps build bones and teeth; aids in muscle function and nervous system activity Calculates the nutritional value of food compared to the number of calories it contains 1

2 Nutrients and Energy Energy nutrients Carbohydrate (1 g = 4 kcal) Protein (1 g = 4 kcal) Fat (1 g = 9 kcal) Nonenergy nutrients Vitamins Minerals Water Carbohydra te Simple Complex Fiber Three Types of Carbohydrate Subcategories Monosacchari des, disaccharides Polysaccharid es, starches Soluble, insoluble Primary sources Processed sugar, fruit, dairy Breads, fruits, vegetables, nuts, legumes Bran, vegetables, fruit, nuts, Carbohydrate: Recommended Amounts Glycemic Index Serving size Glycemic index Carbohydrate (g) Glycemic load The U.S. Department of Agriculture recommends that you get 45 to 65% of your total daily calories from carbohydrate. You need a minimum of at least 130 grams of carbohydrate per day, according to the U.S. Department of Health and Human Services. Apple 1 medium Baked beans 1 cup Banana 1 medium Chocolate 1 oz (28 g) Honey 1 tsp (5 ml) Ice cream 1 cup Adapted from K.R. Powell, S. Holt, and J. Brand-Miller, 2002, International tables of glycemic index and glycemic load values, American Journal of Clinical Nutrition, 62: Protein Protein is made up of 20 amino acids (9 are essential and 11 are not). Most people in industrialized nations consume the recommended levels of protein. Protein RDA: 0.08 to 1.01 g per kg (2 lb) of body weight Endurance athlete: 1.2 to 1.6 g per kg of body weight Strength athlete: 1.6 to 1.8 g per kg of body weight ACSM, 2000; Lemon,

3 Grams of Fatty Acids per 100 Grams of Food Weight for Three Primary Types of Fat Saturated Monounsaturated Polyunsaturated Coconut oil Butter Palm oil Lard Cottonseed oil Margarine Each fat is classified according to its most predominant fatty acid. Grams of Fatty Acids per 100 Grams of Food Weight for Three Primary Types of Fat Saturated Monounsaturated Polyunsaturated Soybean oil Olive oil Corn oil Sunflower oil Safflower oil Rapeseed oil Each fat is classified according to its most predominant fatty acid. The 13 Essential Vitamins Fat soluble Water soluble A B 1 (thiamin) D B 2 (riboflavin) E B 3 (niacin) K Biotin Panothenic acid B 6 (pyridoxine) Folate Two Types of Minerals Major minerals: more than 5 grams per day recommended Trace minerals: fewer than 5 grams per day recommended B 12 C Water Can You Drink Too Much Water? Body weight 2 = number of ounces per day ( 8 oz equals one cup, or 1.9 liters) Hyponatremia: Ingesting so much water that sodium levels in the blood are reduced to an unhealthy and even life-threatening level. 3

4 Effects of Water Loss Percentage of water loss in the body Physical effect 1 Thirsty 5 Slight fever 8 Glands stop producing sweat, skin turns blue 15 Trouble walking 20 Death Food Labels: Four Key Questions 1. How many servings and calories am I actually eating? Are the calories low, medium, or high? 2. What nutrients should I limit and which should I be sure to obtain? 3. What is relevant about the food label footnote? 4. How can I tell if a percent daily value is high or low? Food Labels Principles and Strategies for Healthy Eating Nutritional balance, or moderation, is essential. Some gathered much, some little. And when they measured it by the omer, he who gathered much did not have too much, and he who gathered little did not have too little. Each one gathered as much as he needed (Exodus 16:17b-18). From U.S. Food and Drug Administration, Development of the New Food Guide Pyramid Development of the New Food Guide Pyramid 4

5 Development of the New Food Guide Pyramid Development of the New Food Guide Pyramid Six Principles Incorporated in MyPyramid.gov Activity Variety Proportionality Moderation Gradual improvement Personalization Personalizing the Pyramid From USDA. Available: Personalized Other MyPyramid.gov Make half of your grains whole. Vary your vegetables. Focus on good fats. Be mindful of discretionary calories. From USDA. Available: female&weight=124&heightfeet=5&heightinch=4&activity=low&weightn=124&heightfeetn=5&heightinchn=4&vali dweight=0&validheight=0&. 5

6 Canadian Food Guide Reprinted, by permission, from Health Canada, Available: Vegetarian Subgroups Vegan Lacto-vegetarian Ovo-vegetarian Lacto-ovo-vegetarian Strictest vegetarian; diet consists of plant foods only Diet consists of plant and milk products Diet consists of plant and egg products Diet consists of plant, milk, and egg products Purposes of Fasting To hear from God (Acts 13:2) To intercede for others (Psalm 35:13) As an act of repentance (Joel 1:13-14) For strength and direction (Acts 14:23) As an act of worship (Luke 2:37) 6