Chapter 6: Basic Principles of nutrition

Emotional Health

"feeling" part

Estimated average requirement

# that says a particular intake level, the nutritional needs of 50% of a certain life stage or gender group will be met.

Tolerable upper intake level (UL)

# that tells you that this the maximum amount you can consume on a daily basis.

Emotional

- Being confident, solid self esteem, building trust, understand another's feelings. - person emotionally well is aware of their feelings, and can cope with them. - can also deal with stressful situations

Intellectual

- Critical thinking, being curious, always learning new things. - helps a person grow in school, and do better at work. - people that challenge their mind/learn new things eliminate mental health problems.

Spiritual

- Developing compassion, forgiveness, being caring, having sense of purpose/meaning in life. ex: sam dedicates his life to helping others less fortunate than himself. - Can be found through nature, meditation, volunteer work, family.

the 5/20 rule

- If food has 5% daily value or less, it is low in nutrient. - If has more than 20% it is high in that nutrient.

Obesity

- Persons BMI is 30-39.9

Physical activity

- active on a daily basis, consisting of a mixture of 1. Leisure (hiking, biking, walking) 2.Structured exercise (strength training, running, sports)

Risk factors

- different types of actions that increase a persons chance for illness or injury. ex: smoking (lung cancer), Alcohol (liver damage) unprotected sex (hiv/aids)

Physical

- eat well - practice safe sex - physical fitness increases physical wellness. (being physically fit, better able to take of yourself/others. Prevent illness and disease)

2. Types of Lipids (fats)

- energy densed nutrients perfect for sustained energy. Saturated: SOLID at room temperature ex: butter Unsaturated: LIQUID at room temperature ex: vegetable oils

Interpersonal

- good communication skills, ability to establish good/healthy long term relationships with family and friends. - important to maintain a good emotional/physical state of well being.

Nutrient Content Claim

- indicates the nutritional value of a certain food ex: fat free, high in oat bran

4. Water

- is a SINGLE substance. -Does not provide your body with energy. - clot human blood - makes up about 60% of your body weight. - lubricates your joints, -transports substances around your body, - regulates body temperature.

Financial

- living within our means. occupational wellness: truly liking what is that you do.

Health

- overall MENTAL and PHYSICAL state of a person. - absence of disease

Alcohol/Drugs

- people addicted/health risks should avoid these substances. - substances that alter mood should be limited/avoided.

% daily value

- percentage of nutrient in serving based on a 2000 calorie diet.

Environmental

- practicing recycling, reducing waste

nutrition facts label

- provide information about nutrient content of food item.

Micronutrients

- required in SMALL quantities. - do not DIRECTLY provide your body with energy.

Health claims

- simple statements that describe between nutrients contained in food and a health condition. ex: bag of brocolli has "good source of calcium, which may reduce risk for osteperosis. claims must be approved by the FDA.

Wellness

- state of being in optimal MENTAL and Physical Health. - living a life full of personal responsibility.

Psychosocial Health

- state of mental, emotional, social, and spiritual well being.

3. Proteins

- used as last source for energy. - important for growth development and repair. ex: animal and plant foods. beans and meats. Breaks them down into amino acids (building blocks of protein)

General assessments

- weight, BMI, reflex tests

Recommended Daily allowance (RDA)

-Amount of daily intake that is recommended for a particular nutrient.

six classes of nutrients

1. Carbohydrates 2. Lipids 3. Proteins 4. Water 5. Vitamins 6. Minerals

Basic traits of psychosocial health?

1. Like themselves 2. accept their mistakes 3. Take care of themselves 4. Have empathy for others 5. Control anger, tension, anxiety.

Different dimensions of wellness

1. Physical 2. Intellectual 3. Emotional 4. Interpersonal 5. Spiritual 6. Environmental 7. Financial

Important components of PHYSICAL HEALTH

1. Physical activity: strength, flexibility, endurance 2. Nutrition and Diet: nutrient intake, fluid intake, healthy digestion. 3. Alcohol/Drugs: abstinence from/reduced consumption. 4. Medical self care: addressing minor ailments/injuries and seeking emergency care. 5. Rest and sleep: periodic rest/relaxation.

Nutrients from the food groups

1. Protein: ZIP (Zinc, Iron, protein) B vitamins 2. Vegetables/Fruits/Grains: (fiber, vitamins, folic acid) 3. Dairy: Potassium, calcium, Vitamin D

Five food groups

1. Vegetables (vary your veggies) 2. Fruits 3. Grains 4. Dairy 5. Protein

Benefits of healthy eating

1. feeling good 2. stabilizing your mood 3. providing energy 4. maintaining ideal weight 5. avoiding diseases (heart, diabetes, cancer)

What does the website choosemyplate.gov offer?

1. recipes 2. information/tables that help with weight/calorie management. 3. Healthy food lists

2 classes of micronutrients

1. vitamins (energy metabolism, convert calorie-containing nutrients into energy, maintaining vision, protecting cells from damage, help with blood clotting. - fat soluble (can be stored in fatty tissues) - water soluble (dissolve in water, or easy flushed from body) 2. minerals - transport oxygen in your blood helping with proper thyroid function.

Anorexia vs Bulimia Nervosa

Anorexia: restriction on food due to fear of gaining weight. Bulimia: cycle of food binging and purging.

Dietary Reference Intakes (DRI's)

Help to plan nutrient intake of healthy people. -adequate intake, -recommended dietary allowance, -tolerable upper intake level, -estimated average requirement.

3 Classes of Macronutrients

Large Quantities 1. Carb 2. Lipids (fats) 3. Protein They are the only nutrients that provide your body with ENERGY, which is measured in calories.

Overweight

Persons BMI is 25- 29.9

1. Carbohydrates What are two different types of Carbohydrates?

Starches/sugars present in foods 1. Simple Carbs (cookies) 2. Complex Carbs (spaghetti) - fruits/veggies have fiber (cannot be digested, or get energy) (fiber is good for moving foods through digestive tract.

BMI (body mass index)

approximation of body composition using height and weight. weight (kg) divided by height (meters)

Medical self care

bandages, lozenges, OTC medicine be easily accessible from home. Long term coughing, fevers, should be addressed through primary care.

Disease risk factor

blood pressure, cholesterol, blood glucose tests

Fitness assessments

body composition flexibility, muscular strength and endurance.

Chronic condition

condition that develops more slowly and typically worsens overtime ex: arthritis, heart disease, cancer

How do these dimensions of wellness interact

ex: emotionally not doing well. - may not feel excited about your job (occupational wellness) - go on a buying binge affecting (financial wellness) - dont feel like exercising/learning new things (physical/intellectual wellness)

Ways to self monitor your physical health

heart rate, body temperature, grip strength, toe touching.

arthritis

inflammation of a joint

Nutrition

process of taking in nutrients from foods.

nutrients

substances that allow your body to - make energy - build/maintain tissues - regulate bodily processes.

Mental Health

thinking portion -values/beliefs in life. - how you relate/respond to others to situations in life. ex: when something happens to you, and you respond in a positive manner, and accept your mistake. ex: show up for work late again get fired, but blame other people for your actions.

Adequate intake

used when we don't have enough information for an appropriate RDA (Recommended dietary allowance)

Nutrition and Diet

well balanced diet consisting of (carbs, proteins, fat, vitamins, minerals) Fluid of clean water regularly consumed Meals/snacks consumed throughout the day.