Wellness Module 3

45-65%

minerals

trans fat

1 cup cooked oatmeal

nonessential amino acids

ovolactovegetarians

milk

dietary fiber

Any group of organic compounds that includes sugar, starch, cellulose, and gum serves as a major energy source in the diet of animals; they are produced by photosynthetic plants and contain only carbon, hydrogen, and oxygen, usually in the ratio of 1:2:1.

A polysaccharide consisting of a chain of glucose molecules; starch.

Coarse, indigestible plant matter, consisting primarily of polysaccharides; when eaten, stimulates intestinal peristalsis

Amino acids are necessary for good health but cannot be produced by the body, so they must be supplied through the diet.

The body's primary storage form of energy; they supply the body with nine calories of energy per gram ingested.

Those who consume a "semi-vegetarian" diet with a focus on vegetarian food with occasional meat consumption.

Dietary fiber that does not dissolve easily in water.

Those who eat dairy products, fruits, and vegetables but do not consume any other animal products (meat, poultry, fish, or eggs).

A nutrient required in relatively large amounts (i.e., gram quantities), such as carbohydrates, fats, proteins, or water; sometimes certain minerals are included, such as calcium, chloride, or sodium.

Various supplements that speed up or boost an individual's basal metabolism.

An organic compound, such as a vitamin, or a chemical element, such as zinc or iodine, that is essential only in small amounts for the normal physiologic processes of the body.

Inorganic substances that are critical to many enzyme functions and are contained in all cells of the body.

Manufactured in the body if food proteins in a person's diet provide enough nitrogen.

Those who eat eggs as well as dairy products, fruits, and vegetables but still do not consume meat, poultry, or fish.

Those without double bonds, occurring predominantly in animal fats and tropical oils or produced by hydrogenation of unsaturated fatty acids.

Sugars that have little nutritive value beyond their energy content.

Dietary fiber that can be dissolved in water.

Stereoisomers of the naturally occurring cis fatty acids, found in margarine and shortenings as artifacts after hydrogenation.

A fat having chains of unsaturated fatty acids.

Considered true vegetarians. Their diets are completely void of meat, chicken, fish, eggs, and milk products.

Necessary for normal body metabolism, growth, and development. Although they do not provide the body with energy, they do allow the energy from macronutrients to be released.

provide four calories per gram and should be the body's main source of fuel. The Acceptable Macronutrient Distribution Range (AMDR) for carbohydrate is 45-65 percent of total calories. Most carbohydrate intake should be in the form of complex carbohydrates. Limit consumption of less healthy sugar-sweetened beverages, desserts, as well as refined grain products.

are nutritionally dense and are a rich source of vitamins, minerals, and water. Complex carbohydrates provide the body with a steady source of energy for hours. The best sources of complex carbohydrates are breads, cereals, pastas, and grains.

also known as roughage or bulk, is a type of complex carbohydrate that is present mainly in leaves, roots, skins, and seeds and is the part of a plant that is not digested in the small intestine. Dietary fiber helps decrease the risk of cardiovascular disease and cancer and may lower an individual's risk of coronary heart disease. Dietary fiber is either soluble or insoluble. Soluble fiber dissolves in water. It helps the body excrete fats and has been shown to reduce levels of blood cholesterol and blood sugar, as well as help control diabetes. Water soluble fiber travels through the digestive tract in gel-like form, pacing the absorption of cholesterol, which helps prevent dramatic shifts in blood sugar levels. Soluble fiber is found primarily in oats, fruits, barley, and legumes.

does not dissolve easily in water. It causes softer, bulkier stool that increases peristalsis. This, in turn, reduces the risk of colon cancer by allowing food residues to pass through the intestinal tract more quickly, limiting the exposure and absorption time of toxic substances within the waste materials. Primary sources of insoluble fiber include wheat, cereals, vegetables, and the skins of fruits. The Adequate Intake for fiber is 14 g per 1,000 calories, or 25 g per day for women and 38g per day for men. Health disorders associated with low fiber intake include constipation, diverticulitis, hemorrhoids, gallbladder disease, and obesity. Problems associated with ingesting too much fiber include losses of calcium, phosphorous, iron, and disturbances of the gastrointestinal system.

are sugars that have little nutritive value beyond their energy content. Sugars that are found naturally in milk, fruit, honey, and some vegetables are examples of simple carbohydrates. Foods high in simple sugars are sometimes dismissed as "empty calories." Examples of these foods include candy, cakes, jellies, and sodas.

The chicken in this dish is considered a saturated fat. Fats are the body's primary storage form of energy and supply the body with nine calories of energy per gram ingested. While many Americans consume too many of their daily calories from fats, dietary fat is not necessarily a "bad" component of an individual's diet at moderate levels of consumption. The Acceptable Macronutrient Distribution Range for fat is 20-35 percent of total calories. Fat has many essential functions: providing the body with stored energy, insulating the body to preserve body heat, contributing to cellular structure, and protecting vital organs by absorbing shock. Fat not only adds flavor and texture to foods and helps satisfy an individual's appetite because it is digested more slowly, it also supplies the body with essential fatty acids and transports fat soluble vitamins A, D, E, and K. Fat is also necessary for normal growth and healthy skin and is essential in the synthesis of certain hormones. There are different types of dietary fat.

are found primarily in animal products such as meats, lard, cream, butter, cheese, and whole milk. However, coconut and palm oils are two plant sources of saturated fat. A defining characteristic of saturated fats is that they typically do not melt at room temperature (an exception being the above mentioned oils that are "almost solid" at room temperature). Saturated fats increase low density lipoproteins (LDL) or "bad cholesterol" levels and in turn increase an individual's risk for heart disease and colorectal cancer.

is different from other types of fat in that it typically does not occur naturally in plant or animal products. While a small amount of trans fat is found naturally, the majority of trans fat is formed when liquid oils are made into solid fats (i.e., shortening and some margarines). Trans fat is made during hydrogenation—when hydrogen is added to vegetable oil. This process is used to increase the shelf life of foods and to help foods maintain their original flavor. Many fried foods and "store bought" sweets and treats have high amounts of this type of fat. While most individuals consume four to five times more saturated fat than trans fat, it is important to be aware of the amount of trans fat in one's diet because it raises LDL, "bad" cholesterol, and increases the risk of coronary heart disease. Starting January 1, 2006, the Food and Drug Administration requires all foods to list the amount of trans fat contained in the product on the Nutrition Facts panel.

are derived primarily from plant products such as vegetable oils, avocados, and most nuts and do not raise the body's blood cholesterol. Unsaturated fats include both monounsaturated and polyunsaturated fats. Monounsaturated fats are found in foods such as olives, peanuts, canola oil, peanut oil, and olive oil. Polyunsaturated fats are found in margarine, pecans, corn oil, cottonseed oil, sunflower oil, and soybean oil (see Table 6.3). Composition of Oils(%) Type Sat Poly Mono safflower 9 75 16 sunflower 10 66 24 corn 13 59 28 soybean 14 58 28 sesame 14 42 44 peanut 17 32 51 palm 49 9 42 olive 14 8 78 canola 7 35 58 Fats become counterproductive to good health when they are consumed in excess. Too much fat in many Americans' diet is the reason why Americans lead the world in heart disease. Excess fat intake, particularly saturated fat, elevates blood cholesterol levels and leads to atherosclerosis, or a hardening of the arteries. Diets with excess fat have attributed 30 to 40 percent of all cancers in men and 60 percent of all cancers in women and have also been linked to cancer of the breast, colon, and prostate more frequently than any other dietary factor.

The Acceptable Macronutrient Distribution Range for protein is 10-35 percent of energy for adults. Proteins serve as the essential "building blocks" of the body and are needed for the growth, maintenance, and repair of all body tissues, i.e., muscles, blood, bones, internal organs, skin, hair, and nails. Proteins also help maintain the normal balance of body fluids and are needed to make enzymes, hormones, and antibodies that fight infection. Proteins are made up of approximately twenty amino acids. An individual's body uses all twenty of these amino acids in the formation of different proteins. Eleven of the twenty are nonessential amino acids—they are manufactured in the body if food proteins in a person's diet provide enough nitrogen. Nine of the twenty are essential amino acids—the body cannot produce these and thus must be supplied through an individual's diet. It was once thought that all amino acids must be present at the same time for protein synthesis to occur, but current evidence suggests that consuming amino acids within a 24 hour time period is sufficient for protein synthesis to occur. The suggested RDA of protein for adults is 46 g/day for women and 56 g/day for men (or 0.8 g/kg/day) (intake should not exceed 1.6 g/kg/day (1 kg = 2.2 lbs)). A few exceptions to this rule should be noted: overweight individuals need slightly less than the calculated "norm", and women who are pregnant or lactating need slightly more than the calculated "norm". It is inadvisable to consume more protein than the daily recommended dosage, particularly in the form of protein supplements. Excessive protein supplementation can damage the kidneys, increase calcium excretion, negatively affect bone health, inhibit muscle growth, and can be detrimental to endurance performance.

Vitamins are necessary for normal body metabolism, growth, and development. They do not provide the body directly with energy, but they do allow the energy from consumed carbohydrates, fats, and proteins to be released. Although vitamins are vital to life, they are required in minute amounts. Due to primarily adequate food supply, vitamin deficiencies in Americans are rare. However, there are some situations that may alter an individual's requirements, including pregnancy and smoking. Non-smokers need to consume 75-90 mg of vitamin C each day; smoking increases oxidative stress and as a result, it is recommended that smokers consume 35 more milligrams of vitamin C per day. An adult man or woman should consume 400 mcg of folic acid/day; however, because of the link between folate and neural tube defects in the fetus, a woman of child-bearing age is also encouraged to consume 400 mcg of folic acid from supplements or fortified foods. The RDA for folate for pregnant women is 600 mcg/day and 500 mcg/day for lactating women. Vitamins are grouped as either fat-soluble or water-soluble. Fat-soluble vitamins are transported by the body's fat cells and by the liver. They include vitamins A, D, E, and K. Fat-soluble vitamins are not excreted in urine; therefore, they are stored in the body for relatively long periods of time (many months) and can build up to potentially toxic levels if excessive doses are consumed over time. Water-soluble vitamins include the B vitamins and vitamin C. These vitamins are not stored in the body for a significant amount of time, and the amounts that are consumed and not used relatively quickly by the body are excreted through urine and sweat. For this reason, water-soluble vitamins must be replaced daily. Table 6.6 summarizes the functions of vitamins, lists the best sources for each vitamin, and outlines associated deficiency symptoms. Facts About Vitamins Vitamin Functions Deficiency Problems Effect of Excess Amounts Dietary Sources Fat Soluble Vitamin A Allows normal vision in the dark; promotes health and growth of cells and tissues; protects health of skin and tissues in the mouth, stomach, intestines and respiratory and uro-genital tract Night blindness and other eye problems; dry, scaly skin; reproduction problems; poor growth Birth defects, headaches; vomiting, double vision; hair loss; bone abnormalities; liver damage Liver; fish oil; eggs; milk fortified with Vitamin A; red, yellow, and orange fruits and vegetables; many dark-green leafy vegetables Vitamin D Promotes absorption of calcium and phosphorus to develop and maintain bones and teeth Osteoporosis and softening of the bones, rickets, defective bone growth Kidney stones or damage, weak muscles and bones, excessive bleeding Sunlight on the skin, cheese, eggs, some fish, fortified milk, breakfast cereals and margarine Vitamin E Antioxidant and may protect against heart disease and some types of cancer Nervous system problems May interfere with Vitamin K action and enhance the effect of some anticoagulant drugs Vegetables oils and margarine, salad dressing and other foods made from vegetable oils, nuts, seeds wheat germ, leafy-green vegetables Vitamin K Helps blood clotting Thin blood that does not clot None observed Green-leafy vegetables, smaller amounts widespread in other foods Water soluble Vitamin C Helps produce collagen; maintenance and repair of red blood cells, bones and other tissues; promote healing; keeps immune system healthy Scurvy, excessive bleeding, swollen gums, improper wound healing Diarrhea, gastrointestinal discomfort Citrus fruits, berries, melons, peppers, dark leafy-green vegetables, tomatoes, potatoes Thiamin conversion of carbohydrates into energy Fatigue, weak muscles, and nerve damage None reported Whole-grain, enriched grain products, pork liver, and other organ meats Riboflavin Energy metabolism, changes tryptophan into niacin Eye disorders, dry and flaky skin, red tongue None reported Milk and other dairy products; enriched bread, cereal, and other grain products; eggs; meats; green leafy vegetables; nuts; liver; kidney; and heart Niacin Helps the body use sugars and fatty acids, produce energy, enzyme function Diarrhea, mental disorientation, skin problems Flushed skin, liver damage, stomach ulcers and high blood sugar Poultry, fish, beef, peanut butter and legumes Vitamin B-6 Converts tryptophan into niacin and serotonin, helps produce other body chemicals such as insulin, hemoglobin and antibodies Depression, nausea, mental convulsions in infants; greasy, flaky skin Nerve damage Chicken, fish, pork, liver, kidney, whole grains, nuts and legumes Folate Produces DNA and RNA to make new body cells, works with vitamin B-12 to form hemoglobin in red blood cells Impaired cell division and growth, anemia Medication interference, masking of vitamin B-12 deficiencies Leafy Vegetables, orange juice and some fruits, legumes, liver, yeast breads, wheat germ and some fortified cereals Vitamin B-12 Works with folate to make red blood cells, vital part of body chemicals Anemia, fatigue, nerve damage, smooth tongue, very sensitive skin None reported Animal products and some fortified foods Biotin Metabolize fats, protein, and carbohydrates Heart abnormalities, appetite loss, fatigue, depression, and dry skin None reported Eggs, liver, yeast breads and cereal Pantothenic Acid Metabolize protein fat, and carbohydrates Rare Diarrhea and water retention Meat, poultry, fish, whole-grain cereals, and legumes; smaller amounts in milk, vegetables and fruits

Minerals are inorganic substances that are critical to many enzyme functions in the body. Approximately twenty-five minerals have important roles in bodily functions. Minerals are contained in all cells and are concentrated in hard parts of the body—nails, teeth, and bones—and are crucial to maintaining water balance and the acid-base balance. Minerals are essential components of respiratory pigments, enzymes, and enzyme systems, while also regulating muscular and nervous tissue excitability, blood clotting, and normal heart rhythm. Table 6.7 outlines the major sources and functions of specific minerals, as well as lists deficiency symptoms for those minerals. Two groups of minerals are necessary in an individual's diet: macrominerals and microminerals. Macrominerals are the seven minerals the body needs in relatively large quantities (100 mg or more each day). These seven minerals are: calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur. In most cases, these minerals can be acquired by eating a variety of foods each day. While microminerals are essential to healthy living, they are needed in smaller quantities (less than 100 mg per day) than macrominerals. Examples of these minerals include chromium, cobalt, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc. Facts about Selected Minerals Vitamin Functions Deficiency Problems Effect of Excess Amounts Dietary Sources Calcium Helps build strong bones and teeth, control of muscle contractions and nerve function, supports blood clotting Stunted growth in children, bone mineral loss in adults Muscle and abdominal pain, calcium kidney stones Milk and milk products, tofu, green leafy vegetables, fortified orange juice and bread Fluoride Formation and maintenance of bones and teeth Higher occurrence of tooth decay Increased bone density, mottling of teeth, impaired kidney function Fluoridated drinking water, tea, seafood Iron Helps carry oxygen to body tissues Anemia, weakness, impaired immune function, cold hands and feet, gastrointestinal distress Liver disease, arrhythmias, joint pain Red meat, seafood, dried fruit, legumes, fortified cereals, green vegetables Iodine Component of thyroid hormones that help regulate growth, development, and metabolic rate Enlarged thyroid, birth defect Depression of thyroid activity, sometimes hyperthyroidism Salt, seafood, bread, milk, cheese Magnesium Facilitates many cell processes Neurological disorders, impaired immune function, kidney disorders, nausea, weight loss Nausea, vomiting, nervous system depression, coma, death in people with impaired kidney function Widespread in foods Phosphorus Works with calcium to build and maintain bones and teeth, helps convert food to energy Bone loss, kidney disorders Lowers blood calcium Dairy products, egg yolks, meat, poultry, fish, legumes, soft drinks Potassium Vital for muscle contractions and nerve transmission, important for heart and kidney function, helps regulate fluid balance and blood pressure Muscular weakness, nausea, drowsiness. Paralysis. Confusion. disruption of cardiac rhythm Slower heartbeat, kidney failure Milk and yogurt, many hilts and vegetables (especially oranges. bananas, and potatoes) Sodium Maintains fluid and electrolyte balance. Supports muscle contraction and nerve impulse transmissions Muscle weakness, loss of appetite, nausea, vomiting Edema, hypertension Salt, soy sauce, bread, milk. meats Zinc Involved in production of genetic material and proteins. Ability to taste. Wound healing, sperm production, normal fetus development Night blindness, loss of appetite. Skin rash, impaired immune function. Impaired taste. poor wound healing Nausea and vomiting. abdominal pain Seafood, meats, eggs, whole grains Antioxidants are compounds that aid each cell in the body facing an ongoing barrage of damage resulting from daily oxygen exposure, environmental pollution, chemicals and pesticides, additives in processed foods, stress hormones, and sun radiation. Studies continue to show the ability of antioxidants to suppress cell deterioration and to "slow" the aging process. Realizing the potential power of these substances should encourage Americans to take action by eating at least five servings of a wide variety of fruits and vegetables each day. There are many proven health benefits of antioxidants. Vitamin C speeds the healing process, helps prevent infection, and prevents scurvy. Vitamin E helps prevent heart disease by stopping the oxidation of low-density lipoprotein (the harmful form of cholesterol); strengthens the immune system, and may play a role in the prevention of Alzheimer's disease, cataracts, and some forms of cancer, providing further proof of the benefits of antioxidants. Antioxidants and Their Primary Food Sources Vitamin A Fortified milk; egg yolk; cheese; liver; butter; fish oil; dark green, yellow, and orange vegetables and fruits Vitamin C Papaya, cantaloupe, melons, citrus fruit, grapefruit, strawberries, raspberries, kiwi, cauliflower, tomatoes, dark green vegetables, green and red peppers, asparagus, broccoli, cabbage, collard greens, orange juice, and tomato juice Vitamin E Vegetables oils, nuts and seeds, dried beans, egg yolk, green leafy vegetables, sweet potatoes, wheat germ, 100 percent whole wheat bread, 100 percent whole grain cereal, oatmeal, mayonnaise Carotenoids Sweet potatoes, carrots, squash, tomatoes, asparagus, broccoli, spinach, romaine lettuce, mango, cantaloupe, pumpkin, apricots, peaches, papaya Flavenoids Purple grapes, wine, apples, berries, peas, beets, onions, garlic, green tea Selenium Lean meat, seafood, kidney, liver, dairy products, 100 percent whole grain cereal, 100 percent whole wheat bread

In many cases, water is the "forgotten nutrient." Although water does not provide energy to the body in the form of calories, it is a substance that is essential to life. Among other things, water lubricates joints, absorbs shock, regulates body temperature, maintains blood volume, and transports fluids throughout the body, while comprising 60 percent of an individual's body. While it is clear that adequate hydration is crucial to proper physiological functioning, many people are in a semi-hydrated state most of the time. Whether exercising or not, hydration should be a continuous process. Prolonged periods of dehydration can result in as much as a 10 percent loss of intracellular water concentration and can result in death. Individuals more susceptible to dehydration include: persons who are overweight; deconditioned or unacclimatized to heat; very old and very young; and individuals who do not eat breakfast or drink water. To ensure proper water balance and prevent dehydration, approximately six to eight eight-ounce glasses of water should be consumed each day an individual is not exercising. When working out, current recommendations for water intake are two to three eight-ounce cups of water before exercising, four to six ounces of cool water every fifteen minutes during the workout, and rehydrating thoroughly after the activity.

Enjoy your food, but eat less. Avoid oversized portions. Key Recommendations Prevent and/or reduce overweight and obesity through improved eating and physical activity. Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from foods and beverages. Increase physical activity and reduce time spent in sedentary behaviors.

Make half your plate fruits and vegetables. Switch to fat-free or low-fat (1%) milk. A variety of fruits and vegetables are encouraged as a part of a healthy diet. Key Recommendations Individuals should meet the following recommendations as part of a healthy eating pattern while staying within their calorie needs. Increase vegetable and fruit intake. Eat a variety of vegetables, especially dark green and red and orange vegetables and beans and peas. Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains. Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages. Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry. Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils. Use oils to replace solid fats where possible. Key Recommendations for Specific Population Groups Women capable of becoming pregnant Choose foods that supply heme iron, which is more readily absorbed by the body, additional iron sources, and enhancers of iron absorption such as vitamin C-rich foods. Consume 400 micrograms (mcg) per day of synthetic folic acid (from fortified foods and/or supplements) in addition to food forms of folate from a varied diet. Women who are pregnant or breastfeeding Consume 8 to 12 ounces of seafood per week from a variety of seafood types. Due to their methyl mercury content, limit white (albacore) tuna to 6 ounces per week and do not eat the following four types of fish: tilefish, shark, swordfish, and king mackerel. If pregnant, take an iron supplement as recommended by an obstetrician or other health care provider. Individuals age 50 years and older Consume foods fortified with vitamin B12, such as fortified cereals or dietary supplements.

Compare sodium in foods like soup, bread, and frozen meals, and choose the foods with lower numbers. Drink water instead of sugary drinks. Key Recommendations Reduce daily intake of sodium to less than 2,300 milligrams (mg), and further reduce intake to 1,500 mg for those aged 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children and the majority of adults. Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids. Consume less than 300 mg per day of dietary cholesterol. Keep trans fatty acid consumption as low as possible, especially by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats. Reduce the intake of calories from solid fats and added sugars. Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium. If alcohol is consumed, it should be in moderation—up to one drink per day for women and two drinks per day for men—and only by adults of legal drinking age. Following the guidelines provided by the USDA and HHS will not only improve an individual's overall health, but it will also decrease their risk for chronic diseases, such as heart disease, stroke, diabetes, obesity, and certain types of cancers.

10

essential amino acids

11

alcohol

50

veggies and grains