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Unformatted text preview: Nutritional Wellness Chapter 5 Creating a Wellness Lifestyle KINE 2202-05
Pamela G. Landin, MS, ATC Nutrition Good nutrition directly related to overall health and well-being Bad nutrition can contribute to the development and progression of chronic diseases Essential Nutrients Macronutrients Micronutrients Substrates Problems in the U.S. Carbohydrates Simple Carbs Monosaccharides Glucose Fructose Sucrose Lactose Disaccharides Complex Carbs Starches Dextrins Glycogen Fiber Form of a complex carb Found in plant leaves, skins, roots and seeds High fiber diet gives a feeling of "fullness" Decreases risk CV disease Cancer Lower risk of coronary heart disease Cholesterol removal Digestive problems Soluble vs. Insoluble Fat Also referred to as lipids Simple fats broken into amounts of fatty acids in chain Monoglycerides Diglycerides Triglycerides (most common form in food and body) sources are from animals Solid at room temperature Trans fats sources are from plants Liquid at room temperature Monounsaturated Polyunsaturated Saturated Unsaturated Protein Rebuilds and repairs body tissues Muscles, Blood, Internal organs, Skin, Hair, Nails, Bones Helps maintain balance of bodily fluid Source of energy if not enough carbohydrate energy Found in meat, milk and other dairy products Amino Acids Protein loading Vitamins, Minerals and Water Vitamins Body does not produce vitamins Antioxidants Water soluble Fat soluble Huge role in maintenance of tissues, organs and body function Not produced in the body The most importance nutrient 60% of body weight is water Biggest roles are transportation of blood, nutrients, etc and maintaining body temperature Should be drinking 2.5 L or 10 glasses a day (more with activity) Minerals Water Nutrition Standards National Academy of Sciences (NAS) Dietary Reference Intakes (DRIs) For planning and assessing diets:
Estimated Average Requirements (EAR) Recommended Daily Allowance (RDA) Adequate Intakes (AI) Tolerable Upper Intake Levels (UL) Daily Values (DVs) Estimated Energy Requirements (EER) Dietary Guidelines and Balancing the Diet Guidelines by the NAS Caloric intake 65% from carbs (complex only 25% from simple) 20-35% from fat < 7% from saturated fat Up to 10% from polyunsaturated fat Up to 20% from monounsaturated fat 10-35% from protein Essential Vitamins and Minerals Diet in U.S. must severely limit or eliminate saturated and trans fatty acids from diet for NAS recommendations to be helpful Fat Content in the Diet One gram of fat = 9 calories Figure 5.3 p. 113 Example: Lean cuisine meal:
180 calories, 7g fat Percent fat calories = [(7g fat x 9 calories per gram of fat)/180] x 100) Percent fat calories = 35% Vegetarianism Five types Vegans Ovovegetarians Lactovegetarians Ovolactovegetarians Semivegetarians Protein, vitamins, minerals and sometimes calories Combining different kinds of non-meat sources Some nutritional deficiencies Other sources for essential nutrients Balancing the Diet and Nutrient Analysis P. 114 MyPyramid Food Guide Dietary Log ...
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