chapter
Learning Objectives
8
Nutritional Health
and Wellness
Peter Walters
Nutrition
•
Outline the digestive process.
•
Understand the function of six major nutrient
categories.
•
Understand fundamental principles and
strategies for healthy eating.
•
Realize the benefits and challenges of being a
vegetarian.
•
Appreciate the value of fasting.
The Digestive Process
• The science of how food affects the body
• Broader definitions include how what people
eat affects social, economic, cultural, and
psychological variables.
Six Major Nutrients
Nutrient
Primary functions
Water
Dissolves and carries nutrients, removes waste, and
regulates body temperature
Protein
Builds new tissues, antibodies, enzymes, hormones,
and other compounds
Carbohydrate
Provides energy
Fat
Provides long-term energy, insulation, and protection
Vitamins
Facilitates use of other nutrients; involved in
regulating growth and manufacturing hormones
Minerals
Helps build bones and teeth; aids in muscle function
and nervous system activity
Nutrient Density
Calculates the nutritional value of food compared
to the number of calories it contains
1
Three Types of
Carbohydrate
Nutrients and Energy
• Energy nutrients
• Carbohydrate (1 g = 4 kcal)
• Protein (1 g = 4 kcal)
• Fat (1 g = 9 kcal)
• Nonenergy nutrients
• Vitamins
• Minerals
• Water
Carbohydra
Subcategories
te
Monosacchari
Simple
des,
disaccharides
Complex
Fiber
Carbohydrate:
Recommended Amounts
• The U.S. Department of Agriculture
recommends that you get 45 to 65% of your
total daily calories from carbohydrate.
• You need a minimum of at least 130 grams of
carbohydrate per day, according to the U.S.
Department of Health and Human Services.
Primary
sources
Processed
sugar, fruit,
dairy
Breads, fruits,
Polysaccharid
vegetables,
es, starches
nuts, legumes
Bran,
Soluble,
vegetables,
insoluble
fruit, nuts,
oats, legumes
Glycemic Index
Serving size
Glycemic
index
Carbohydrate
(g)
Glycemic
load
1 medium
38
22
8
Baked beans
1 cup
48
54
26
Banana
1 medium
55
29
16
Chocolate
1 oz (28 g)
49
18
9
Honey
1 tsp (5 ml)
73
6
4
Ice cream
1 cup
61
31
19
Apple
Adapted from K.R. Powell, S. Holt, and J. Brand-Miller, 2002, International tables of glycemic
index and glycemic load values, American Journal of Clinical Nutrition, 62: 5-56.
Protein
Protein
Recommendations
• RDA: 0.08 to 1.01 g per kg (2 lb) of body
weight
• Protein is made up of 20 amino acids (9 are
• Endurance athlete: 1.2 to 1.6 g per kg of body
• Most people in industrialized nations
• Strength athlete: 1.6 to 1.8 g per kg of body
essential and 11 are not).
consume the recommended levels of protein.
weight
weight
ACSM, 2000; Lemon, 1995.
2
Grams of Fatty Acids per 100
Grams of Food Weight for
Three Primary Types of Fat
Grams of Fatty Acids per 100
Grams of Food Weight for
Three Primary Types of Fat (continued)
Saturated
Monounsaturated
Polyunsaturated
Coconut oil
85
6.6
1.7
Butter
54
20
2.6
Palm oil
45
42
Lard
41
44
Cottonseed oil
26
21
Saturated
Monounsaturated
Polyunsaturated
Soybean oil
15
23
57
Olive oil
14
70
11
8
Corn oil
13
25
58
9
Sunflower oil
12
20
63
48
Safflower oil
10
13
72
16
21
41
Margarine
Each fat is classified according to its most predominant fatty acid.
7
57
32
Rapeseed oil
Each fat is classified according to its most predominant fatty acid.
(continued)
The 13 Essential
Vitamins
Fat soluble
A
Water soluble
B1 (thiamin)
D
B2 (riboflavin)
E
B3 (niacin)
K
Biotin
Panothenic acid
B6 (pyridoxine)
Folate
Two Types of Minerals
• Major minerals: more than 5 grams per day
recommended
• Trace minerals: fewer than 5 grams per day
recommended
B12
C
Water
Recommendations
Body weight ÷ 2 = number of ounces per day ( 8
oz equals one cup, or 1.9 liters)
Can You Drink Too Much
Water?
Hyponatremia: Ingesting so much water that
sodium levels in the blood are reduced to an
unhealthy and even life-threatening level.
3
Effects of Water Loss
Food Labels: Four Key
Questions
Percentage of
water loss in
the body
Physical effect
1
Thirsty
1. How many servings and calories am I actually eating?
Are the calories low, medium, or high?
5
Slight fever
8
Glands stop producing
sweat, skin turns blue
2. What nutrients should I limit and which should I be
sure to obtain?
15
Trouble walking
20
Death
Food Labels
3. What is relevant about the food label footnote?
4. How can I tell if a percent daily value is high or low?
Principles and Strategies
for Healthy Eating
• Nutritional balance, or moderation, is
essential.
• “Some gathered much, some little. And when
they measured it by the omer, he who
gathered much did not have too much, and
he who gathered little did not have too little.
Each one gathered as much as he needed”
(Exodus 16:17b-18) .
From U.S. Food and Drug Administration, 2004.
Development of the
New
Food Guide Pyramid
From USDA. Available: www.mypyramid.gov/professionals/index.html. Click MyPyramid—USDA’s New Food
Guidance System.
(continued)
Development of the
New Food
Guide Pyramid
(continued)
From USDA. Available: www.mypyramid.gov/professionals/index.html. Click MyPyramid—USDA’s New Food
Guidance System.
(continued)
4
Development of the
New Food
Guide Pyramid
(continued)
From USDA. Available: www.mypyramid.gov/professionals/index.html. Click MyPyramid—USDA’s New Food
Guidance System.
(continued)
Six Principles
Incorporated in
MyPyramid.gov
Development of the
New Food
Guide Pyramid
(continued)
From USDA. Available: www.mypyramid.gov/professionals/index.html. Click MyPyramid—USDA’s New Food
Guidance System.
Personalizing the
Pyramid
• Activity
• Variety
• Proportionality
• Moderation
• Gradual improvement
• Personalization
From USDA. Available: www.mypyramid.gov.
Personalized
Recommendations
Other MyPyramid.gov
Recommendations
• Make half of your grains whole.
• Vary your vegetables.
• Focus on “good” fats.
• Be mindful of discretionary calories.
From USDA. Available: www.mypyramid.gov/mypyramid/results.html?name=undefined&age=18&gender=
female&weight=124&heightfeet=5&heightinch=4&activity=low&weightN=124&heightfeetN=5&heightinchN=4&vali
dweight=0&validheight=0&.
5
Canadian Food Guide
Vegetarian Subgroups
Reprinted, by permission, from Health Canada, 2007. Available: www.hc-sc.gc.ca/fn-an/food-guidealiment/index_e.html.
Strictest vegetarian;
diet consists of plant
foods only
Diet consists of plant
Lacto-vegetarian
and milk products
Diet consists of plant
Ovo-vegetarian
and egg products
Diet consists of plant,
Lacto-ovo-vegetarian
milk, and egg products
Vegan
Purposes of Fasting
• To hear from God (Acts 13:2)
• To intercede for others (Psalm 35:13)
• As an act of repentance (Joel 1:13-14)
• For strength and direction (Acts 14:23)
• As an act of worship (Luke 2:37)
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