HTH Chapter 10.1

• Nutritional Choices Impact Your Health

  • Diabetes
  • Stroke
  • Heart Disease
  • Cancers
  • Hypertension
  • Osteoporosis
• It is Estimated...
• Hungry


  True need
• Recommended Dietary Allowances (RDAs)


  The minimum amount. Meet 97-98% nutritional needs.
• Adequate Intake (AIs)


  Example: Daily fiber intake - Women: 21-25 grams/day, Men: 30-38 grams/day
• Tolerable Upper Intake Levels (Uls)


  The highest amount (Example: The Dietary Guidelines for American recommends adults limit sodium intake to less than 2,300 mg/day)
• Acceptable Macronutrient Distribution Ranges (AMDRs)

  Carbohydrates: 45-65%, Fat: 20-35%, Protein: 10-35%
• Kilocalories (Calories)


  A unit of measure that indicates the amount of energy obtained from a particular food. Energy: the capacity to do work. Energy is derived from the food we eat. Carbohydrates, fats, and proteins provide calories. Vitamins, minerals, and water do not provide calories.
• Water


  A Crucial Nutrient. Hydration is key to performance and recovery. Functions of Water: Regulates body temperature, Lubricates our joints, Delivers all essential nutrients to our muscles.
• Dehydration


  Abnormal depletion of body fluids, typically a result of lack of water. Risks: Blood pressure/heart rate/body temperature, Kidney damage, brain damage, death. Symptoms: Muscle fatigue, Dizziness, Cramping, Overall performance affected.
• Hyponatremia


  Too much water. Abnormally low level of sodium. Sodium functions: Nerve impulses, Muscle contraction and relaxation, Maintains balance of water and minerals. Causes: Diuretics, vomiting, diarrhea. Symptoms: Nausea or vomiting, Headache, confusion, or fatigue, Loss of energy/Muscle weakness. Treatment: Hypertonic saline/IV fluids
• Protein


  Second to water; most abundant compound in the human body. Functions ("body builders"): Repairs bone, muscle, skin and blood cells, Key elements of antibodies, Helps transport iron, oxygen, and nutrients to all body cells.
• Amino Acids


  Building blocks of protein. Essential amino acids: 9 of 20, Must be obtained from food. Non-Essential amino acids: 11 of 20, Produced by the body.
• Protein Deficiency


  Americans rarely suffer form protein deficiency. 75% American meet or exceed the recommendation for meat, poultry, and egg. Fall short on recommendations for seafood or nuts, seeds, and soy products. Provides 4 calories per gram. 10% - 35% of total daily calories.
• Those who need MORE than the Recommended Intake

  • Pregnant women
  • Patients fighting a serious infection
  • Person recovering from surgery or blood loss
  • Person recovering from burns
  • Athletes (train 3x/week; Cross-Fitters, competitive)
  • Sedentary person?
• Carbohydrates


  Supply most of the energy we need to sustain normal daily activity. Important roles in the function of the internal organs, nervous system, and muscles. Best fuel source for endurance athletes. Metabolized faster and more efficiently than proteins or fats. Glucose: Best fuel for moderate to intense exercise. Provide 4 calories per gram.
• Forms of Carbohydrates


  • Simple Carbohydrates
  • Complex Carbohydrates
• Fiber


  "Bulk" or "Roughage". Indigestible portion of plants. Helps move foods through the digestive system. Delays absorption of cholesterol and other nutrients. Softens stools by absorbing water.
• Which Carbohydrates Should I Eat? Which Should I Avoid?

  • Whole grains/High-fiber diets (Brown rice, Wheat, Bran, Whole Grains)
  • Avoid refined carbohydrates (White flour, White pasta, White rice)
• Fats (Lipids)


  Body's most significant (most dense) source of fuel for low to moderate level intensity of exercise and during rest and sleep. Provides 9 calories per gram. Functions: Maintain healthy skin, Insulate body organs, Maintain body temperature, Promote healthy cell function, Carry fat-soluble vitamins A,D,E and K.
• Forms of Fat


  • Triglycerides
  • Cholesterol
• Types of Dietary Fats

  • Increases risk of heart disease
  • Reduces risk of heart disease
• Avoiding Trans Fatty Acids increases LDL levels while lowering HDL levels, increases risk of coronary and heart disease and sudden cardiac death. Trans fats are being removed from most foods, but "partially hydrated oils", "fractioned oils", "shortening", "lard", "hydrogenated" are still sources.
• Vitamins


  Potent, essential organic compounds. Promote growth and help maintain life and health. Two types: Fat Soluble (A, D, E and K) and Water Soluble (B-Complex, Vitamin C).
• Vitamin D


  Formed when skin is exposed to the sun. Improves bone strength, Helps fight infections, Lowers blood pressure.
• Folate


  Needed for production of necessary DNA synthesis in body cells. FDA requires all bread, cereal, rice and pasta products be fortified with folic acid. Reduces birth defects.
• Minerals


  Inorganic, indestructible elements that aid the body. Major minerals (Sodium, calcium, phosphorus, magnesium, potassium) and Trace minerals (Iron, zinc, manganese, copper, iodine). Excessive or deficiencies can cause serious problems.
• Sodium


  Regulates blood and bodily fluids, Transmits nerve impulses, heart activity, Metabolic functions. Adequate Intake (AI): 0.65 tablespoon of salt per day. Most Americans exceed these limits.
• Calcium


  Vital in building strong bones and teeth, Muscle contraction, Blood clotting, Nerve impulse transmission, Regulates heartbeat. Adequate intake (AI): 1,000 to 1,300 mg/day. Most Americans do not consume recommended amount.
• Iron


  The most common nutrient deficiency globally. Iron-deficiency anemia: Body cells receive less oxygen, Carbon dioxide wastes are removed less efficiently. Iron toxicity: Ingesting too many iron-containing supplements, High meat consumption, Iron fortification, Supplements increases risk of cardiovascular disease and cancer.
• Antioxidants


  Found in functional foods. Vitamin C, Vitamin E, and beta-carotene, Copper, iron, manganese, zinc. Scavenge free radicals, Repairs oxidative stress damage.
• Phytochemicals


  Found in most fruits and vegetables, Found in soy products, tea and chocolate, Vitamin A found in red, orange, and dark green fruits and vegetables.