Nutrition for Wellness

1. Nutrition for Wellness Chapter 3  2010 Cengage-Wadsworth

2. Nutrients • Fuel nutrients • Carbohydrates, fat, protein • Regulatory nutrients • Vitamins, minerals, water • Nutrient density • Calories  2010 Cengage-Wadsworth

3. Carbohydrates • Simple carbohydrates • Monosaccharides • Glucose, fructose, galactose • Disaccharides • Sucrose, lactose, maltose  2010 Cengage-Wadsworth

4. Carbohydrates • Complex carbohydrates • Starch • Dextrins • Glycogen • Fiber • Soluble fiber • Insoluble fiber • Tips to increase fiber in your diet  2010 Cengage-Wadsworth

5. Fats (Lipids) • Simple fats • Saturated fats • Unsaturated fats • Monounsaturated fats (MUFAs) • Polyunsaturated fats (PUFAs) • Trans fatty acids • Polyunsaturated omega fatty acids  2010 Cengage-Wadsworth

6. Fats (Lipids) • Compound fats • Phospholipids • Glucolipids • Lipoproteins • Derived fats • Sterols  2010 Cengage-Wadsworth

7. Proteins • Functions in the body • Amino acids • Protein quality • Health effects  2010 Cengage-Wadsworth

8. Vitamins • Fat-soluble vitamins • A, D, E, K • Water-soluble vitamins • B complex, C • Functions - Table 3.4  2010 Cengage-Wadsworth

9. Minerals • General functions • Specific functions - Table 3.5  2010 Cengage-Wadsworth

10. Water • Functions in the body • Food/beverage sources  2010 Cengage-Wadsworth

11. Balancing the Diet • Percentages of energy from macronutrients • Adequacy - vitamins, minerals, water  2010 Cengage-Wadsworth

12. Nutrition Standards • Dietary Reference Intake (DRI) • Estimated Average Requirement (EAR) • Recommended Dietary Allowance (RDA) • Adequate Intake (AI) • Upper Intake Level (UL) • Daily Values (DVs)  2010 Cengage-Wadsworth

13. Nutrient Analysis • Steps for nutrient analysis  2010 Cengage-Wadsworth

14. Achieving a Balanced Diet • MyPyramid • Choosing healthy foods • Vegetarianism • Types of vegetarians • Nutrient concerns • Nuts • Soy products  2010 Cengage-Wadsworth

15. Achieving a Balanced Diet • Probiotics • Diets from other cultures • Mediterranean diet • Ethnic diets • Strategies for healthier restaurant eating  2010 Cengage-Wadsworth

16. Nutrient Supplementation • Supplements • Who benefits? • Antioxidants • Vitamin E • Vitamin C • Beta-carotene • Selenium  2010 Cengage-Wadsworth

17. Nutrient Supplementation • Multivitamins • Vitamin D • Folate • Side effects  2010 Cengage-Wadsworth

18. Benefits of Foods • Functional foods • Genetically modified crops  2010 Cengage-Wadsworth

19. Energy Substrates for Physical Activity • Fuels for body cells • Energy (ATP) production • ATC-CP system • Anaerobic or lactic acid system • Aerobic system  2010 Cengage-Wadsworth

20. Nutrition for Athletes • Energy needs • Carbohydrate loading • Hyponatremia • Creatine supplementation • Amino acid supplements  2010 Cengage-Wadsworth

21. Bone Health & Osteoporosis • Osteoporosis • Maintaining bone health • Hormone-replacement therapy (HRT)  2010 Cengage-Wadsworth

22. Iron Deficiency • Importance of iron • Causes of deficiency  2010 Cengage-Wadsworth

23. 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  2010 Cengage-Wadsworth

24. 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  2010 Cengage-Wadsworth

25. 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  2010 Cengage-Wadsworth

26. Proper Nutrition: A Lifetime Prescription for Healthy Living • Nutrition is 1 of 3 key factors for health, longevity, & quality of life • Prevention vs. treatment  2010 Cengage-Wadsworth