Nutrition
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Transcript of Nutrition
Nutrition
Health PrinciplesAdventist University of Central Africa
Learning Objectives
What is the component of a healthy diet?
Identify sources of essential nutrients
What are the main functions of essential nutrients?
List the principles of nutrition
6 Major Nutrients
Carbohydrates Proteins Fats Vitamins Minerals Water
Main Functions
Provide energy Build and repair body tissues Regulate body processes
Essential Nutrients
Substances the body must get from food because it cannot manufacture them at all or fast enough to meet the body needs
Essential nutrients
CarbohydratesFats/lipidsProteins
VitaminsMinerals
Water
Macronutrients
Micronutrients
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• A balanced diet provides all essential nutrients for growth and maintenance
of the body. Fill your life with Celebrations
Carbohydrate
Ideal source of energy Only fuel source for some cells
(brain, nervous system and blood, etc)
Primary source of energy for muscles, especially during high–intensity exercise
2 Types: Simple and Complex
Simple Carbohydrate
Quickest source of energy Sources: table sugar, brown sugar,
honey, maple syrup, molasses, jams/jellies, fruit juices, cake, biscuits sucrose, fructose, maltose, and lactose
Found naturally in fruits Digest quickly Causes quick rise in blood sugar
level
Complex Carbohydrate
Rich in fiber (the part of beans, grains, vegetables, and fruits
that resists digestion)
Lowers cholesterol High in vitamins and minerals,
important for digestion and elimination
Sources: (brown rice, whole grains, spaghetti, oats, whole wheat bread, potatoes, yam, cassava, etc)
Health Implications of Carbs
Benefits of high fiber reduced risk of obesity, diabetes,
intestinal disorders and heart disease
Problems with excess sugar: tooth decay, diabetes, obesity—excess sugar stored as fat
Key to healthy diet: Focus on Complex Carbohydrate
Fiber
One reason vegetarians have significantly lower rates of cancer, heart disease, diabetes, and are usually slimmer than other people
Makes you feel full longer
Good Sources of Fiber
Whole grains and wheat bran Oats Legumes (beans, peas, lentils) Tubers (yams, cassava, potatoes,etc) Variety of fruits (esp. whole, unpeeled)
Note: all plant foods contain fiber, but processing can remove it
• A plant-based diet reduces the risks of coronary heart diseases (CHD). Omega-3 fatty acids, whole grains and abundance of fruits and vegetables, reduce the risks of CHD.
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• Nuts and whole grain are protective against both fatal and non-fatal Ischemic Heart Diseases (IHD). More than 5 servings a week lower the risk of CHD by 50 percent.
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Protein
Source: plant based and animalLegumes (beans, peas, lentils) and
grainsFish, beef, milk
Key to healthy diet: Increase protein source from plant foods than from animal products
Protein (GROW)
Basis of body structure Important for growth and repair of
damaged tissue 20 different amino acids
11 our body makes (non-essential) 9 supplied by diet (essential)
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• Beans 3 or more times a week will reduce colon
cancer risks by one half.
The Food Guide Pyramid: A Guide to Daily Food Choices
• A serving size usually means ½
cup of cooked food;
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½ cup
1 cup
•1 cup raw or uncooked food.
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• Diets containing no animal protein
require supplemental vitamin B12
food to which vitamin B12 has been added.
Sources of Fats
Saturated fat usually solid at room temperature Source: found primarily in animal
foods and palm and coconut oils
Unsaturated fat usually liquid at room temperature Source: found in certain vegetables,
nuts, and vegetable oils
Types of Fat
Saturated Solid at room temperature
UnsaturatedPolyunsaturatedMonounsaturatedLiquid at room temperature
Fat (GLOW)
High calorie Insulation and padding Supports and cushions organs Add flavor to food
Health Implication of Lipids Excess: weight gain, obesity, heart
disease, stroke, hypertension, diabetes
Key to good health: Choose foods with unsaturated fatty acids
• An excess of calories may result in obesity.
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Vegetarian Diets and Health
Vegetarian diets are lower in saturated fat and cholesterol and higher in complex carbohydrates, fiber, folate, vitamins C and E, carotenoids, and phytochemicals
Nutrients of concern for vegetarians include vitamin B-12, vitamin D, calcium, iron, and zinc
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•Plant-based diets reduce risk of diabetes,
type II.• Fruits and vegetables, whole grains, and the high
nutrient density foods modulate blood sugar in contrast to high-caloric density foods.
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plant-based diet can reduce the risk of stroke.
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• Cancer rates of the colon, breast, lung, and uterus are lower in
vegetarians than in non-vegetarian.
Vitamins
Must be supplied in the diet Two types:
9 water soluble (dissolve in water) 4 fat soluble (dissolve in fat)
Water Soluble
Thiamine (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid
(B5) Pyridoxal,
Pyridoxamine, Pyridoxine (B6)
Biotin Cobalamin (B12) Folic Acid Ascorbic Acid
Fat Soluble
Vitamin A
Vitamin D
Vitamin E
Vitamin K
VITAMINS AND MINERALS Key to healthy diet: eat a variety of fruits
and vegetables to get the adequate amount of vitamins your body needs to do its work.
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The Key is a variety. Good choices of fruits, vegetables, and whole
grains protect our
health. The deeper the colors of the food, the more protective their
value.
A deficiency in the intake of essentials predisposes to disease
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• Excess of vitamins and certain minerals may
cause toxicity.
Water
Most of the body is made of water Helps kidneys remove waste
products Cleans outside and inside the body Lack of water: headache,
dehydration How much do you need?
Rule of thumb: 8 glasses
Principles of a Healthy DietVariety (eat different fruits &
vegetables to get adequate vitamins & minerals)
Nutrient density (high in nutrients and few calories, sugar and fat)
More fresh and natural, less processed
Moderation (too much of a good thing can become harmful)
Principles of a Healthy Diet
Provide calorie needs (input = output)
More complex carbohydrate, less simple carbohydrate
More unsaturated fat, less saturated fat
More plant products and less animal product
John 6:35
Jesus said to them, “I am the bread of life; whoever comes to me shall not hunger, and whoever believes in me shall never thirst.”
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• A healthful diet can make you physically strong & increase life-span and quality of life.
• Spiritual food will also make you
strong and increase quality of your life and
your life-span, not just for 5-10 years, but eternally.