Eating by wanghonghx

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									Eating for Wellness
Understand How Food Is
Associated with Every
Dimension of Wellness
    Physical:
                     Physiological nourishment

    Emotional:
                     Affects feelings

    Social:
                     Used for celebrations

    Intellectual:
                     Forming decisions regarding
                      selections
Understand How Food is Associated
with Every Dimension of Wellness
[cont.]

 Spiritual:       Used with rituals

 Environmental:   Food quantity and
                     quality concepts
 Occupational:    Economic relationships:
                     obtaining and using food
Studies Reveal 6
Shortfalls in Our Eating
Habits
 1. Too few fruits and vegetables (too little
    fiber)
 2. Too much protein
 3. Too much fat
 4. Too many refined foods; flour, sugar,
    rice
 5. Too much food overall
 6. Inadequate water intake
Six Major Nutrients

  Macronutrients   Micronutrients
   Carbohydrates   Vitamins
   Proteins         Minerals
   Fats             Water
Carbohydrates

  Function: Ultra premium Energy nutrient

  Value: 4 calories per gram

  Simple breakdown: glucose, glycogen
   Stored in muscles and liver
  RDA: 45-65% of daily calories
When you don’t eat
enough Carbohydrate
  Lack of endurance
  Harder to recover – no energy for next day
  Slower speed – have to slow down to make it to
   end.
  Reduced concentration – brain gets fuzzy
  Reduced coordination
  Chronic fatigue
Carbohydrate Value

    Quick Start
    Endurance
    Alertness
    Short bursts of energy
    Quick Recovery
    Protein sparing - Energy that allows you
     to do the work that builds muscle size
     and strength
Simple Carbohydrates
  Sugars
  Instead of consuming natural simple
   sugars found in fruits and vegetables, we
   consume refined, processed sugars.
  Should be 10% of our caloric intake.
  Excessive consumption throws body
   chemistry off balance, resulting in fatigue
   or weakened immune system.
Complex Carbohydrates

 Should comprise 45-
   65% of our caloric
   intake.
  Supplies 2 types of
   dietary fiber:
    Insoluble
    Soluble


                         USDA image
Fiber

  Indigestible, edible roughage found in
   foods
Insoluble fiber - From the cell walls of plants

  Absorbs water as it passes through the
  digestive tract, increasing fecal bulk

Brown rice, fruits, legumes, seeds,
vegetables, wheat bran, whole grains
Soluble fiber - Travels through digestive tract
in a gel-like form

  Lower blood cholesterol by binding
  Slow glucose absorption
  Lower risk of heart disease
  Can help control diabetes

  Whole-grain products (barley, oats, oat
  bran)
  Fruits (apples, citrus), legumes, seeds,
  vegetables
Protein

  Function: build and repair tissue, maintain
     chemical balance, and regulate the formation of
     hormones, antibodies, and enzymes
    Caloric value: 4 calories per gram
    Simple breakdown: amino acids
    RDA: .8 grams/kg of body weight
    12% to 15% of daily calories
Protein Value

 Builds and repairs muscle and
  connective tissue
 Build red blood cells
 Builds hormones and enzymes
 Back up source of energy
Fats (Lipids)

  Function: Protect organs, maintain body heat,
   transport fat-soluble vitamins, hormone
   regulation energy in endurance activities.
  Caloric value: 9 calories per gram
  Simple breakdown: fatty acids
  Types: saturated, monounsaturated,
   polyunsaturated
  RDA: 30% or less
4 Types of Fats
 Saturated fats
    Primarily in foods of animal origin
    Diets high in saturated fat have a strong link to heart disease
     and stroke
    Can create cholesterol in the body


 Trans Fats:
  the addition of hydrogen atoms to an unsaturated fat
  have been shown to increase the risk of heart disease
 gives foods such as crackers, cookies, potato chips, French
 fries and doughnuts a longer shelf-life
 Polyunsaturated fats
   Come from plant and fish oils and are healthier to
    consume
   corn, sunflower, safflower, soybean and sesame oils
   Omega – 3 are found primarily in fish.



 Monounsaturated fats
   Come from plant foods
   Decrease total and LDL cholesterol and increase
    HDL
   olive, canola and peanut oil as well as avocados and certain nuts.
Excess calories from protein and carbohydrates
  are converted to and stored as fat. Even if you are
  eating mostly “fat free” foods, excess consumption will
  result in additional body fat.



The only proven way to reduce body fat
 is to burn more calories than one
 consumes!
ONE POUND OF FAT
        =

  3500 CALORIES!
Vitamins

  Organic catalysts necessary to initiate
   the body’s complex metabolic functions
  Fat soluble – Vitamins A, D, E, and K
  Water soluble – C and B-complex
Minerals

  Inorganic substances critical to many enzyme
   functions in the body
  Macrominerals
    Needed in large doses (more than 100 mg daily)
    Calcium, phosphorus, magnesium, potassium,
     sodium
  Trace or micro minerals
    Needed in smaller amounts
    Iron, zinc, copper, iodine, fluoride, selenium
A smooth running machine

 First what vitamins and minerals don’t do:
 1. They don’t give you energy
 2. They don’t make you stronger
 3. They don’t make you faster
 What they do:
 * Help the other nutrients work properly
 * Help all body functions work smoothly
Water

  The most important nutrient
  The body is 2/3 water content
  Function: Helps rid the body of wastes,
   aids in metabolizing stored fat, helps
   control body temperature
  Value: 0 calories/gram
  RDA: eight to ten 8-ounce glasses a day

								
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