1. Nutrition for Wellness
Chapter 12

2. Why Do We Eat?
Hunger
Pleasure
Comfort
Social
Energy
Disease Prevention

3. Current Trends in Nutrition
Rangers Ballpark Promote All You Can Eat
Advertising: Conflicting Messages
Our Pets are getting fatter, too!

4. FACTS: The U.S. Diet is
too high in…
…saturated fat, placing many Americans at an
increased risk for atherosclerosis, CHD, obesity,
and Type II diabetes.
…sugar, resulting in risk for developing Type II
diabetes and obesity.
…sodium, resulting in high blood pressure
(hypertension).

5. FACTS: The U.S. Diet is Lacking
in:
…fruit and vegetable intake, also resulting in lack
of fiber intake. Nearly half of all people living in
the U.S. eat no fruit and almost a fourth eat no
vegetables!
…MODERATION!---OVERCONSUMPTION
is problem in U.S.

6. What is Good Nutrition?
Proper nutrition means: Your diet is supplying all
the essential nutrients to carry out normal
tissue growth, repair, and maintenance; your
diet is also providing nutrients necessary for
physical activity, work and relaxation.

7. What are Essential Nutrients?
I. Macronutrients:
- Carbohydrates (4calories/gram)
- Fats (9 calories/gram)
- Protein (4 calories/gram)
- Water (zero calories)
II. Micronutrients:
- Vitamins (zero calories)
- Minerals (zero calories)
**Alcohol (7 calories/gram)

8. What is a calorie?
 A unit of energy;
 The amount of energy or heat necessary to raise
one gram of water 1 degree Centigrade.
 We measure the energy value of food and the
cost of physical activity in calories.

9. Nutrient Density
Foods can be classified as high-nutrient density,
meaning high in nutrients, low or moderate in
calories; Example: Broccoli, Spinach, Carrots
OR low-nutrient density, meaning low in
nutrients, but high in calories, thus termed,
“junk foods”-French Fries, chips

10. Carbohydrates
- Each gram of carbohydrate provides the
body with 4 calories (4cal/g.)
- Main energy source; provides body energy
for work, cell maintenance, and heat.
- Carbohydrates help to regulate fat and
metabolize protein.
- Should comprise 45-65% of daily caloric
intake (1/2 of this = whole
grains/legumes).

11. Major Sources of Carbohydrates
 Fruits
 Veggies
 Breads
 Cereals
 Milk

12. Carbohydrates
Classified as:
1. Simple (ex: candy, soda, cake)
a. monosaccharides b. disaccharides
2. Complex (ex: starches found in seeds,
corn, nuts, grains, roots, potatoes and
legumes)
a. Starches b. Dextrins c. Glycogens

13. Simple Carbohydrates
Commonly known as SUGARS (candy, soda,
cake) – less than 25% of carbohydrate
intake
Two types:
1. Monosaccharides (glucose, fructose,
galactose)
2. Dissaccharides (sucrose, lactose,
maltose)

14. Complex Carbohydrates
Starches: Commonly found in seeds, nuts, corn, grains,
roots, potatoes, and legumes.
Dextrins: Formed from breakdown of large starch
molecules exposed to dry heat such as baked bread
or cold cereal production.
Glycogen: Animal polysaccaride synthesized from
glucose and found in small amounts in meat.

15. Chemical Structure of Sugars

16. FIBER
 A complex form of carbohydrate.
 Fiber gives a feeling of fullness without
added calories.
 Fiber decreases the risk of cardiovascular
disease and certain cancers.

17. Soluble vs. Insoluble FIBER
Classified according to solubility in water.
Soluble: Dissolves in water, forming a gel-
like substance that encloses food
particles, allowing it to bind and excrete
fats from the body.
Sources: Oats (oatmeal), fruits, barley, and
legumes). Helps improve cholesterol
(protective against heart disease) and
blood sugar levels.

18. Insoluble Fiber
 Insoluble: Not easily dissolved in water –
body cannot digest this form.
Sources: Skins of fruits, plant leaves, roots,
and seeds.

19. More on FIBER
FACTS:
- Processing and refining foods removes almost
all of the natural fiber.
-Saturated fats often take the place of fiber in
the American diet, which increases the
absorption and formation of cholesterol.
-
Constipation, diverticulitis, hemorrhoids, gallblad
der disease and obesity are all linked with diets
low in Fiber.

20. The Breakdown
FIBER
SOLUBLE
(Oatmeal, fruits,
Barley, legumes)
INSOLUBLE
(Wheat, veggies,
Skins of fruit)

21. The Breakdown
Carbohydrates
Simple
Monosaccharides
Glucose
Fructose
Galactose
Dissacharides
Sucrose
Lactose
Maltose
Complex
Starches Dextrins Glycogens
FIBER

22. Fiber…How Much?
21-25 grams for women/day
31-38 grams for men/day
(6-11 Servings of fruits and veggies
each day)
Most Americans eat only 10-12 grams/day!
In contrast-China-up to 77 grams per day!

23. Carbohydrates: How Much
Should I Eat?
 Should comprise 45-65% of daily caloric intake.
½ of those should be whole grains & beans
(non-processed).

24. GLYCEMIC INDEX
 A measure of how fast and how far blood sugar
rises after eating a carbohydrate.
 Example: White Bread = High Glycemic
Index/ Blood sugar spikes rapidly
Versus: Brown Rice = Low Glycemic Index –
slow, gentle rise in blood

25. GLYCEMIC INDEX
http://www.glycemicindex.com/

26. Review of Carbohydrates
 What is a carbohydrate?
 What are some examples of carbohydrates?
 Do all carbohydrates have the same effect on
the body?

27. Calories
 FAT 9 calories/gram
 CARBOHYDRATES 4 calories/gram
 PROTEIN 4 calories/gram
 ALCOHOL 7 calories/gram