Chapter 7 Optimal Nutrition for an Active Lifestyle
Nutrition Basics Nutrition • The science of food, the nutrients and the substances therein, their action, interaction, and balance in relation to health and disease, and the process by which the organism ingests, digests, absorbs, transports, utilizes, and excretes food substances.
Human Digestive System
Three Nutrient Needs Energy • All biological and physiological body functions require energy.
Regulate Body Processes • Regulation of metabolism and synthesis of nutrients.
Maintenance, Repair, and Growth • Nearly all body cells are being replaced.
Classes of Nutrients Proteins
Vitamins
Fats
Minerals
Carbohydrates
Water
Proteins Major Function • Growth and maintenance of tissues
Energy • 4 calories per gram
Proteins Complete Proteins • Contains the 9 essential amino acids
Excellent Sources • Eggs, milk, meat, fish, poultry, and soybeans
Protein Sources
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Proteins Dietary Recommendation (Two Ways) • 0.8 grams per kilogram (2.2 lb) of ideal body weight • AMDR range is 10–35 percent of daily calories
Active Athletes May Need More • 0.5–0.8 grams per pound of ideal body weight
Carbohydrates Major Function • Preferred energy source for most of the body’s functions
Energy • 4 calories per gram
Carbohydrates Simple Carbohydrates • Are divided into one-sugar or two-sugar molecules • Referred to as monosaccharides and disaccharides
Complex Carbohydrates • When three or more sugar molecules are linked • Referred to as polysaccharides
Carbohydrates Dietary Fiber • Diverse carbohydrate polysaccharides of plants that cannot be digested by the human stomach
Forms • Insoluble fiber • Soluble fiber
Sources of Carbohydrates
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Carbohydrates Dietary Recommendation—Energy Yielding • AMDR is 45 to 65 percent of total daily calories
Dietary Recommendation—Fiber • 20 to 35 grams daily
Fats Fats or Lipids • Are found in foods and in the body
Categories • Triglycerides • Cholesterol • Phospholipids
Chemical Structure of Saturated and Unsaturated Fats
Comparison of Dietary Fats
Fats Essential Fatty Acids • Linoleic (omega-6) • Alpha-linoleic (omega-3)
Energy Source and Reserve • 9 calories per gram • 3500 calories in one pound of body fat
Fats Insulation and Protection • Insulates against extreme cold • Protect vital organs
Transporting Vitamins • Vitamins A, D, E, & K
Fats Phospholipids • Are a component of all cells
Cholesterol • Is vital to the body in a variety of ways
Fats Dietary Recommendation • AMDR for fat is 20 to 35 percent of total daily calories • Less than 10 percent from saturated • Less than 2 grams of trans fats daily
Dietary Recommendation—Cholesterol • Less than 300 milligrams daily
Vitamins and Minerals Vitamins • Essential organic substances needed by the body to perform highly specific metabolic processes in cells
Minerals • Essential inorganic substances that are vital to many body functions
Water Water • Makes up about 60 percent of the body weight and is involved in virtually every body process
Recommendations • 6 to 8 glasses a day
Functional Foods Functional Foods • Those that contain significant levels of biologically active components that provide health benefits beyond basic nutrition.
Planning a Nutritious Diet Nutrient density Dietary Reference Intakes Dietary Guidelines for Americans MyPlate Food Guidance System Nutrition Facts label
Nutrient Density Nutrient-dense foods • Foods and beverages that provide substantial amounts of vitamins, nutrients, and other substances that have many positive health effects with relatively few calories.
Dietary Reference Intakes •
Estimated Average Requirement (EAR)
•
Recommended Dietary Allowance (RDA)
• •
Adequate Intake (AI) Tolerable Upper Intake Level (UL)
Dietary Guidelines for Americans Guidelines • Provide general recommendations that focus on the association between diet and chronic diseases • Published every 5 years starting in 1980
MyPlate Food Guidance System
Reproduced from U.S. Department of Agriculture. Online: http://www.ChooseMyPlate.gov.
MyPlate Food Guidance System
Reproduced from U.S. Department of Agriculture. Online: http://www.ChooseMyPlate.gov.
My Daily Food Plan
Reproduced from U.S. Department of Agriculture. Online: http://www.ChooseMyPlate.gov.
Nutrition Facts Panel Label
Traditional Healthy Vegetarian Diet Pyramid
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