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Outline:1.Nutrients2.Balancing the Diet3.Nutrient Analysis4.Nutrient Supplementation5.Energy Substrates for Physical Activity6.Nutrition for Athletes7.Bone Health & Osteoporosis8.2005 Dietary Guidelines for Americans 9.Proper Nutrition: A Lifetime Prescription for Healthy Living
• A person’s diet should supply all of the essential nutrients for healthy body functioning, and provide enough substrates to produce energy for everyday activities
• Nutrients should be obtained from a wide variety of sources
• Too much or too little of any nutrient can cause serious health problems
• U.S. diet too high in calories, sugar, saturated fat, trans fat, sodium
• Too low in grains, fruits, vegetables• Diet and nutrition play a role in the development and progression of heart disease, cancer, obesity, diabetes, and osteoporosis
• Carbohydrates, fat, and protein are fuel nutrients because they are the only substances the body uses to supply energy needed (calories) for work and normal body functions
• Vitamins, minerals, and water are regulatory nutrients because they are required for a person to function normally and maintain good health
• Nutrient density is a measure of the amount of nutrients and calories in various foods
• Calorie is the amount of heat necessary to raise the temperature of water 1 degree Centigrade; used to measure the energy value of food and cost (energy expenditure) of physical activity
• Also called lipids• Source of energy (9 calories/gram) • Part of cell structure• Stored energy• Insulator for body heat preservation• Shock absorption• Supplies essential fatty acids• Carries fat-soluble vitamins (A, D, E, K)
• Usually liquid at room temperature• Help lower blood cholesterol• Monounsaturated fats (MUFAS) are found in olive, canola, peanut, sesame oils, avocados, cashews, and peanuts
• Polyunsaturated fats (PUFAS) are found in corn, cottonseed, safflower, walnut, sunflower, soybean oils, and fish, almonds, pecans
• Most important nutrient• Involved in digesting and absorbing food, producing energy, circulatory process, regulating body heat, removing waste products, building cells, transporting nutrients
• Dietary Reference Intakes (DRIs): A general term that describes four types of nutrient standards that establish adequate amounts and maximum safe nutrient intakes in the diet; these standards are– Estimated Average Requirements (EAR)– Recommended Dietary Allowances (RDA)– Adequate Intakes (AI)– Tolerable Upper Intake Levels (UL)
• Estimated Average Requirements (EAR): The amount of a nutrient that meets the dietary needs of half the people in the U.S.
• Recommended Dietary Allowances (RDA): The daily amount of a nutrient (statistically determined from the EARs) considered adequate to meet the known nutrient needs of almost 98% of all healthy people in the U.S.
• Tolerable Upper Intake Level (UL): The highest level of nutrient intake that appears safe for most healthy people, beyond which exists an increased risk of adverse effects
• Five Basic Types of Vegetarians– Vegans: eat no animal products at all– Ovovegetarians: allow eggs in the diet– Lactovegetarians: allow foods from the milk group
– Ovolactovegetarians: include egg and milk products in the diet
– Semivegetarians: do not eat red meat, but do include fish and poultry, milk products, and eggs in their diet
• Half of all adults in U.S. take daily nutrient supplements
• Nutrient requirements for body normally can be met by consuming 1,200 calories per day, as long as the diet contains the recommended servings from the five food groups
• Research suggests vitamin D has anti-cancer properties, decreases inflammation, strengthens the immune system, controls blood pressure, helps maintain muscular strength, may help deter diabetes and fight depression
• Required for calcium absorption• Research indicates that vitamin D levels at the time of cancer onset improve survival rates
• Genetically modified foods (GM foods): Foods whose basic genetic material (DNA) is manipulated by inserting genes with desirable traits from one plant, animal, or microorganism into another one to either introduce new traits or enhance existing ones
• Crops are genetically modified to make them resist disease and extreme environmental conditions, require less fertilizers and pesticides, last longer, and to improve nutrient content and taste
• GM foods could help save billions of dollars in more productive crops and help feed the hungry in developing countries around the world
• Concerns over the safety of GM foods have created heated public debates– Genetic modifications may create “transgenic” organisms that have not previously existed and that have potentially unpredictable effects on the environment and on humans
– GM foods may cause illness or allergies in humans and crosspollination may destroy other plants or create “superweeds” with herbicide-resistant genes
• ATP can be resynthesized in three ways:– ATP-CP (high-energy phosphate compound) stored in the body to use during all-out activities lasting 1-10 seconds
– Anaerobic/lactic acid system breaks down glucose to create ATP without oxygen for maximal-intensity exercise sustained for 10 seconds to 3 minutes
– Aerobic system produces ATP using glucose, fatty acids, and oxygen for steady-state exercise
• The main difference between the diets of a sedentary person and a highly active person is the total caloric and carbohydrate intake needed during prolonged physical activity
1 2 3 4 5 6 7 8 9Fluid and carbohydrate replenishment during exercise is essential when participating in long-distance aerobic endurance events, such as a marathon or a
1 2 3 4 5 6 7 8 9Proper Nutrition: A Lifetime Prescription for Healthy
Living• Three factors that do the most for health, longevity and quality of life are proper nutrition, a sound exercise program, quitting/never starting smoking
• If parents adopt a healthy diet, children will follow