Nutrition & Weight Management

Part 1
UCFH 120:
Concepts of Fitness & Health
Megan Lindsey-Taheri, MA, RD, LD, CHES, CDE
Department of Nutrition & Dietetics

Objectives
1. Explain how body composition affects overall health
and wellness
2. List the essential nutrients and describe the
functions they perform in the body
3. Apply the guidelines that have been developed to
help people choose a healthy diet, avoid nutrient
deficiencies, and prevent chronic diseases
4. Describe lifestyle factors that contribute to weight
gain & weight loss

You are what you eat

Nutrition
In your lifetime you will spend 6 years EATING
Your nutritional habits help determine your risk of
major chronic diseases
Healthy diet 2 part process
You have to know:
What nutrients you need and in what amounts
Translate those requirements into foods you like that are
available, affordable and fit into your life style

DIET

Our Patient

Rob Kardashian

Meet the Nutrients

Energy-yielding nutrients (MACRO-NUTRIENTS)
Carbohydrates
Fats
Proteins
Alcohol yields energy
Not a nutrient

Vitamins and minerals (MICRO-NUTRIENTS)

Provide no energy
Some are essential

Water

Essential Nutrients and Calorie Values

Body cannot make essential nutrients for itself
Must be provided in the diet

Energy content measured in calories

Carbohydrates
Supply energy to body cells
Two groups:
Simple
Complex

Preferred dietary sources

Whole foods
Fiber-providing foods

Fruits
Starchy Veggies
Grains
Sugars
Milk products

Simple vs. Complex

Simple carbohydrates =
sugars
Monosaccharides
Glucose = common in foods
Fructose = fruits
Galactose = milk

Disaccharides
Table sugar
Malt Sugar
Lactose/Milk Sugar

Complex carbohydrates
Starches
Grains = wheat, rye
Legumes = peas, beans,
lentils
Tubers/veggies = potatoes,
corn

Fiber
Soluble = oats, fruits, veggies
Non-Soluble = whole grains,
veggies

Refined vs. Whole Grains

Refined
Processed carbs
Retain all the calories, but
have low fiber,
vitamins/minerals, nutrients
AKA all of the beneficial
compounds
Whole wheat flower white
flower

Complex
Non-processed carbs
High in fiber, slower
digestion = feel fuller
longer and slow blood sugar
spikes
100% Whole-Grain Bread

FIBER
Soluble-binds fatty acids
and prolongs stomach
emptying ( = less hunger)
Insoluble-moves bulk
through intestines = poop

Finding the Real Whole-Grain Foods

Not every choice must
be 100% whole grain
Food labels
High fiber
Brown color
Subtleties

Cereals

Bread Labels Compared

Protein
Regulation of gene
expression
Providing structure and
movement
Muscle tissue
Other structural proteins

Building enzymes
Building hormones
Other compounds
Neurotransmitters

Meats
Cheeses
Beans, peas
Eggs
Soy products

Proteins
Amino Acids-building blocks of protein
Essential = body cannot synthesize them; must be obtained via diet
Non-essential = body can synthesize them

Complete-Supply all of the essential amino acids

Meat, fish, dairy, poultry, soy products, eggs

Incomplete-good sources of most essential amino acids, but

are usually low in 1 or more
Plant sources
Dried beans, peas

Fats
Lipids
Most concentrated source of energy
Sensory qualities
Aromas
Flavors
Tenderness

Satiety
Slows down food movement

Fats
Bad Fats

Good Fats

Saturated

Monounsaturated

Animal fats
Butter, cheese, high fat-dairy
Palm & coconut oil

Trans
Packaged cakes, cookies, crackers,
snacks, sweets
Stick Margarine. shortening
Deep-fried fast foods

Olive, canola, safflower oil

Avocados, olives
Peanut butter
Nuts, seeds

Polyunsaturated
Omega 3
Fatty fish, walnuts, flaxseeds

Omega 6
Corn, soybean oil

Water
Water needs vary
Influential factors

Fluids and foods

Sweating
Fluid loss in a day

Sodium
Roles
Major part of fluid and electrolyte
balance

Water weight
Blood pressure
High sodium intake correlates with
hypertension, heart disease, and
stroke
Prehypertension

Controlling salt intakes

Cut down on processed and fast foods
Read Nutrition Facts labels

1tsp sodium = 2,300mg

Sources of Sodium in the U.S. Diet

Sodium and Blood Pressure

Added Sugars
Added sugars are sugars and syrups that are added to foods or
beverages when they are processed or prepared. This does not include
naturally occurring sugars such as those in milk and fruits.

Are Some Foods Superfoods for Health?

Phytochemicals
Non-nutrient components of plants
Under study for health benefits
Alter body processes

Antioxidants
Protect DNA from oxidative damage

Some Phytochemicals and Their

Sources
Blueberries
Flavonoids

Chocolate
Flavonoids and antioxidants

Flaxseed
Lignans and phytoestrogens

Garlic
Antioxidant organosulfur compounds

Some Phytochemicals and Their

Sources (contd.)
Soybeans and soy products
Chronic diseases
Downsides

Tomatoes
Antioxidant lycopene

Tea
Grapes and wine
Yogurt
Supplements

ORGANIC
Simply stated, organic produce and other ingredients are grown without the
use of pesticides, synthetic fertilizers, sewage sludge, genetically modified
organisms, or ionizing radiation. Animals that produce meat, poultry, eggs,
and dairy products do not take antibiotics or growth hormones
The USDA has identified for three categories of labeling organic products:
100% Organic: Made with 100% organic ingredients
Organic: Made with at least 95% organic ingredients
Made With Organic Ingredients: Made with a minimum of 70% organic ingredients
with strict restrictions on the remaining 30% including no GMOs (genetically
modified organisms)
Products with less than 70% organic ingredients may list organically produced
ingredients on the side panel of the package, but may not make any organic claims
on the front of the package.

Vitamins
Vitamins are essential, non-caloric
nutrients that are needed to help
drive cellular processes
Fat-soluble:
Found in the fats and oils of food
Require bile for absorption
Stored in liver and fat until body needs
them

Water-soluble:
Easily absorbed and excreted from the
bodyfoods that supply them must be
consumed frequently
Easily lost during food prep and
processing

Minerals

PUTTING THE SCIENCE INTO

PRACTICE

DISCUSSION
WHAT DOES A HEALTHY DIET LOOK LIKE TO YOU?

Nutritional Guidelines
Dietary Reference Values(DRI)-Set of five lists of
values for measuring the nutrient intakes of healthy
people in the USA
Recommended Dietary Allowances (RDA) = adequacy
Adequate Intakes (AI) = adequacy
Tolerable Upper Intake Levels (UL) = safety

Dietary Guidelines for Americans-Offers food based

strategies for achieving nutrient intake goals (DRI)

Dietary Guidelines

The Food Groups and Subgroups

The Food Groups and Subgroups (contd.)

The Food Groups and Subgroups (contd.)

Carb Intake Recommendations for

Healthy People

Fat Intake Recommendations for

Healthy People

Protein Intake Recommendations for Healthy

Adults

Water Intake Recommendations

The Institute of Medicine
determined that an
adequate intake (AI) for
men is roughly about 13
cups (3 liters) of total
beverages a day. The AI for
women is about 9 cups (2.2
liters) of total beverages a
day
8 cups a day + more for
fluid losses

Whats on a Food Label?

FDAs Proposed New Nutrition Facts

Label

USDAs MyPlate
Putting it all together
What should Rob eat?

MyPlate Educational Tool

Online educational tool
www.choosemyplate.gov
https://health.gov/dietaryguidelines/2015/guidelines/append
ix-2/#
table-a2-1

Guides users through diet planning

Flexibility of the USDA Food Patterns
Mixed dishes
National and cultural foods
Vegetarians

Daily Eating Recommendations

Weekly Eating Recommendations

Terms Used to Describe Vegetarian Diets

Positive Health Aspects of Vegetarian

Diets
Other health behaviors associated with being
vegetarian
Obesity
Heart and artery disease
Blood lipids

High blood pressure

Cancer
Other health benefits

Positive Health Aspects of the Meat Eaters Diet

Iron and zinc less readily absorbed from vegan
sources
Critical times in life
Pregnancy and infancy
Childhood
Adolescence
Aging and illness

Planning a Vegetarian Diet

Choosing within the food groups
Emphasize sources of calcium and iron
Dried fruits
Fortified foods or supplements

Filling the Vegetarian MyPlate

Vegetarian Sources of Key Nutrients

Weight Management

Increasing Prevalence of Obesity

Copyright 2017 Cengage Learning. All Rights

Reserved.

Prevalence of Underweight, Overweight, and

Obesity U.S. Adults

Copyright 2017 Cengage Learning. All Rights

Reserved.

What Are the Risks from

Too Much Body Fat?
Obesity-related illnesses
Chronic diseases
Extreme obesity equals the risk of death from
smoking
Inflammation
Adipokines

Other risks

What Are the Risks from Underweight?

Disadvantages
Siege or famine
Hospital stays
Wasting disease
Cancer

Underweight, Overweight, and

Mortality

BMI
Body Mass Index
Weight related to health
risks
http://
www.nhlbi.nih.gov/health
/educational/lose_wt/BMI
/bmicalc.htm

Waist Circumference
Women: >35
inches
Men: >40 inches
Central obesity
increases risk of
death from all
causes

Discussion

Why do you think 71% of Americans are overweight

or obese? Can we change this? How?

Contributors to Obesity

Genetics
Metabolism
Hormones
Lifestyle
Psychosocial
Cultural
Environmental

Indicators of an Urgent Need for

Weight Loss

Oh Rob..
What should this Rob
do?

My recs for Rob

1. Go to www.myfitnesspal.com or www.loseit.com and
enter his current daily food intakes
1. Calories
2. Carbs, protein, fat, sugars, fiber
3. Vitamins and minerals

2. https://www.nal.usda.gov/fnic/interactiveDRI/
3. Compare
4. Subtract calories to lose weight
. 1 pound of fat = 3,500calories

What Food Strategies Are Best for

Weight Loss?
Choose appropriate calorie intake
Minimum calorie recommendations
Composition of weight loss

Adequate intakes
Supplements

Portion sizes
Read labels

Meal spacing
Snacking

Weight Loss = Lower Calorie Levels

Joslin Healthy Eating Plate

Portion Control

AVOIDING ADDED SUGARS

OTHER NAMES FOR SUGAR

Corn syrup
Cornstarch
High fructose corn syrup
Brown rice syrup
Brown sugar
Crystalline fructose
Honey
Fruit juice concentrates
Malt syrup
Raw sugar
Oat syrup
Rice syrup
Sucrose
Turbinado syrup
Tapioca syrup

Cane sugar
Molasses
Agave
Barley malt
Beet sugar
Cane juice
Evaporated cane juice
Carob syrup
Glucose
Maltodextrin
Maple syrup
Confectioners sugar
Rice bran syrup
Potato Starch

What Food Strategies Are Best for Weight Loss?

(contd.)
Choose low energy density foods
Does not reflect nutrient density

Eat this.not that

A Way to Judge Which Foods Are Most

Nutritious

Energy Density and Meal Size

Behavior Modification
Eliminate inappropriate
eating cues:
Dont buy problem foods
Eat only in one room
Dont eat while driving or
watching tv
Dont shop when hungry
Avoid fast food and vending
machines

Strengthen Desired
Behaviors
Eating with friends who make
appropriate food choices
Plan meals and snacks
Slow down eatingchew 20
times and put fork down 1
minute between eating
MOVE more-fidget, pace,
stretch
Emphasize positive
consequences for appropriate
eating

Physical Activity in Weight Loss and

Maintenance
Weight loss
Physical activity alone

Advantages of physical activity

Feelings of satiation
Lean tissue
Bone loss
Stress

Non-exercise activity thermogenesis (NEAT)

Occupation
Leisure