Nutrition%20for%20Wellness

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Nutrition for Wellness

• Chapter 3

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Nutrients

• Fuel nutrients
• Carbohydrates, fat, protein
• Regulatory nutrients
• Vitamins, minerals, water
• Nutrient density
• Calories

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Carbohydrates

• Simple carbohydrates
• Monosaccharides
• Glucose, fructose, galactose
• Disaccharides
• Sucrose, lactose, maltose

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Carbohydrates

• Complex carbohydrates
• Starch
• Dextrins
• Glycogen
• Fiber
• Soluble fiber
• Insoluble fiber
• Tips to increase fiber in your diet

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Fats (Lipids)

• Simple fats
• Saturated fats
• Unsaturated fats
• Monounsaturated fats (MUFAs)
• Polyunsaturated fats (PUFAs)
• Trans fatty acids
• Polyunsaturated omega fatty acids

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Fats (Lipids)

• Compound fats
• Phospholipids
• Glucolipids
• Lipoproteins
• Derived fats
• Sterols

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Proteins

• Functions in the body
• Amino acids
• Protein quality
• Health effects

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Vitamins

• Fat-soluble vitamins
• A, D, E, K
• Water-soluble vitamins
• B complex, C
• Functions - Table 3.4

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Minerals

• General functions
• Specific functions - Table 3.5

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Water

• Functions in the body
• Food/beverage sources

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Balancing the Diet

• Percentages of energy from macronutrients
• Adequacy - vitamins, minerals, water

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Nutrition Standards

• Dietary Reference Intake (DRI)
• Estimated Average Requirement (EAR)
• Recommended Dietary Allowance (RDA)
• Adequate Intake (AI)
• Upper Intake Level (UL)
• Daily Values (DVs)

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Nutrient Analysis

• Steps for nutrient analysis

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Achieving a Balanced Diet

• MyPyramid
• Choosing healthy foods
• Vegetarianism
• Types of vegetarians
• Nutrient concerns
• Nuts
• Soy products

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Achieving a Balanced Diet

• Probiotics
• Diets from other cultures
• Mediterranean diet
• Ethnic diets
• Strategies for healthier restaurant eating

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Nutrient Supplementation

• Supplements
• Who benefits?
• Antioxidants
• Vitamin E
• Vitamin C
• Beta-carotene
• Selenium

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Nutrient Supplementation

• Multivitamins
• Vitamin D
• Folate
• Side effects

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Benefits of Foods

• Functional foods
• Genetically modified crops

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Energy Substrates for Physical Activity

• Fuels for body cells
• Energy (ATP) production
• ATC-CP system
• Anaerobic or lactic acid system
• Aerobic system

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Nutrition for Athletes

• Energy needs
• Carbohydrate loading
• Hyponatremia
• Creatine supplementation
• Amino acid supplements

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Bone Health Osteoporosis

• Osteoporosis
• Maintaining bone health
• Hormone-replacement therapy (HRT)

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Iron Deficiency

• Importance of iron
• Causes of deficiency

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2005 Dietary Guidelines for Americans

• Consume a variety of foods within among the
  basic food groups while staying within energy
  needs
• Control calorie intake to manage body weight
• Be physically active every day

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2005 Dietary Guidelines for Americans

• Increase daily intake of fruits vegetables,
  whole grains, non-fat or low-fat milk milk
  products
• Choose fats wisely for good health
• Choose carbohydrates wisely for good health

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2005 Dietary Guidelines for Americans

• Choose prepare food with little salt
• If you drink alcoholic beverages, do so in
  moderation
• Keep food safe to eat

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Proper Nutrition A Lifetime Prescription for
Healthy Living

• Nutrition is 1 of 3 key factors for health,
  longevity, quality of life
• Prevention vs. treatment