Chapter 27: Nutrition and Stress

1
Chapter 27Nutrition and Stress

• Fortunately or unfortunately, we live in a world
  that tempts us with a great variety and abundance
  of food, and many of us eat not to satisfy
  physical hunger, but to allay anxiety,
  depression, and boredom, to provide a substitute
  for emotional nourishment, or to try to fill an
  inner void.
• - Andy Weil, M.D.

2
Optimal nutrition includes

• nutrients
• digestion
• absorption
• metabolism
• elimination

3
The Food Guide Pyramid
fats, oils, and sweets
use sparingly
milk, yogurt, cheese group
meat, poultry, fish, dry beans, eggs, and nut
group
2-3 servings
2-3 servings
fruit group
vegetable group
3-5 servings
2-4 servings
6-11 servings
bread, cereal, rice, and pasta group
4
Nutritional recommendations

• Nutritionists recommend that you follow
  guidelines regarding
• adequacy (of essential nutrients),
• moderation (limited sugar, fat, and salt),
• balance (of nutrients), caloric control, and
  variety

5
Six essential nutrients

• carbohydrates
• fats
• proteins
• vitamins
• minerals
• water

6
A malnourished diet

• A malnourished diet
• one that is deficient of essential amino acids,
  essential fats, vitamins, and minerals
• a stressor on the body.

7
Poor Nutrition and Stress

• Research has shown that some foods actually
  induce a state of stress. Excess amounts of
  sugar, caffeine, salt, and foods poor in vitamins
  and minerals weaken the bodys resistance to the
  stress response.

8
Additional Stress andNutritional Factors

• a high fat diet may suppress immune system
• excess simple sugars deplete vitamin stores,
  particularly B-complex
• caffeine triggers sympathetic nervous system
• chronic stress depletes vitamins B C

9
Additional Stress andNutritional Factors

• high sodium may raise blood pressure
• excessive alcohol consumption is thought to
  suppress the immune system
• hydrogenated and partially hydrogenated foods
• transfatty acids, leading to free radical
  damage to cells

10
Nutritional Needs of Women

• Women should pay specific attention to their
  nutritional needs regarding the relationship
  between food substances and
• breast soreness
• breast cancer
• cervical cancer,
• colorectal cancer
• premenstrual problems
• osteoporosis

11
Eating Disorders

• anorexia
• bulimia
• overeating

12
Federal-GovernmentRecommended Daily Allowances

• Typical American Diet
• carbohydrates
• 30 - 40
• fats
• 40 - 50
• proteins
• 20 - 30

• U.S. RDA Suggested Diet
• carbohydrates
• 55 - 70
• fats
• 20 - 30
• proteins
• 15 - 20