Water, Fiber And Micronutrients Topic 2. Water-Is It Necessary? Essential to survival Essential to...
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Transcript of Water, Fiber And Micronutrients Topic 2. Water-Is It Necessary? Essential to survival Essential to...
Water, Fiber And Water, Fiber And MicronutrientsMicronutrients
Topic 2Topic 2
Water-IsWater-Is It Necessary? It Necessary?
Essential to survivalEssential to survival
Body is close to 70% waterBody is close to 70% water
Water-Roles In The BodyWater-Roles In The Body
Regulates body temperatureRegulates body temperature Lubricates jointsLubricates joints Flushes out waste products in the Flushes out waste products in the
liver and kidneysliver and kidneys Carries nutrients and oxygen to cellsCarries nutrients and oxygen to cells Dissolves minerals and nutrients to Dissolves minerals and nutrients to
make them accessible to the bodymake them accessible to the body
Water-Roles In The Body Water-Roles In The Body (Cont’d)(Cont’d)
Protects body organs and tissuesProtects body organs and tissues
Moistens tissues found in mouth, Moistens tissues found in mouth, eyes and noseeyes and nose
Helps prevent constipationHelps prevent constipation
Water BalanceWater Balance
Water sourcesWater sourcesInput received from food and beverageInput received from food and beverage
Water excretion through sweat, Water excretion through sweat, urine, etc.urine, etc.
Output occurs through kidneys, skin, Output occurs through kidneys, skin, lungs and feceslungs and feces
General Fluid RequirementsGeneral Fluid Requirements
1 mL per 1 calorie 1 mL per 1 calorie • OROR
30 mL per kg of body weight30 mL per kg of body weight
Sample calculationSample calculation
Sample CalculationSample Calculation Weight = 160 poundsWeight = 160 pounds 1 kg = 2.2 lbs1 kg = 2.2 lbs 160 lbs / 2.2 pounds = 72.7 kg160 lbs / 2.2 pounds = 72.7 kg 72.7 kg x 30 mL = 2181 mL fluids72.7 kg x 30 mL = 2181 mL fluids 2181 mL x 240 mL/cup = 9 cups fluid per day2181 mL x 240 mL/cup = 9 cups fluid per day 9 cups x 8 oz per cup = 72 ounces fluid per day9 cups x 8 oz per cup = 72 ounces fluid per day
Kg = kilogramsKg = kilogramslbs = poundslbs = poundsmL = millilitersmL = millilitersoz = ouncesoz = ounces
What Influences Fluid What Influences Fluid Requirements?Requirements?
ExerciseExercise
EnvironmentEnvironment
Illness and health conditions (i.e. Illness and health conditions (i.e. diarrhea)diarrhea)
Pregnancy and breastfeedingPregnancy and breastfeeding
What Happens When What Happens When Not Enough Fluid Is Not Enough Fluid Is
Consumed?Consumed?
DehydrationDehydration
Consequences Of Consequences Of DehydrationDehydration
ConfusionConfusion
ConstipationConstipation
FallsFalls
InfectionsInfections
HospitalizationsHospitalizations
What Is Fiber?What Is Fiber?
Structural part of plantsStructural part of plants A form of carbohydrateA form of carbohydrate Provides very little energy (calories)Provides very little energy (calories) SourcesSources
VegetablesVegetables
FruitsFruits
GrainsGrains
LegumesLegumes
Types Of FiberTypes Of Fiber
Soluble fiber (functions)Soluble fiber (functions)Lowers blood cholesterol; delays glucose Lowers blood cholesterol; delays glucose absorptionabsorption
Insoluble fiber (functions)Insoluble fiber (functions)Accelerates intestinal transit time; adds Accelerates intestinal transit time; adds bulk bulk
Recommended Daily Value Of Recommended Daily Value Of FiberFiber
MenMen
30 to 38 grams of fiber daily30 to 38 grams of fiber daily
WomenWomen
21 to 25 grams of fiber daily21 to 25 grams of fiber daily
What Are The Health Benefits What Are The Health Benefits And Disease Preventions Of And Disease Preventions Of
Fiber?Fiber? Weight controlWeight control CancerCancer DiabetesDiabetes Heart diseaseHeart disease Intestinal healthIntestinal health
Other Considerations Relating Other Considerations Relating To Fiber IntakeTo Fiber Intake
Consume adequate fluidsConsume adequate fluids
Consume fiber rich foods from a Consume fiber rich foods from a variety of sourcesvariety of sources
Increase fiber intake graduallyIncrease fiber intake gradually
MicronutrientsMicronutrients
Example Of DRI TableExample Of DRI Table
Fat Soluble VitaminsFat Soluble Vitamins
Vitamin A (beta-carotene)Vitamin A (beta-carotene)
Vitamin DVitamin D
Vitamin EVitamin E
Vitamin KVitamin K
Water Soluble VitaminsWater Soluble Vitamins Vitamin CVitamin C
Thiamin (Vitamin B1)Thiamin (Vitamin B1)
Riboflavin (Vitamin B2)Riboflavin (Vitamin B2)
Niacin (Vitamin B3)Niacin (Vitamin B3)
Pyridoxine (Vitamin B6)Pyridoxine (Vitamin B6)
Folate (Vitamin B9)Folate (Vitamin B9)
What Food Items Are Rich In What Food Items Are Rich In Micronutrients?Micronutrients?
Those which have Those which have
CCOOLLOORR!!
Focus On One Powerful Micronutrient:Focus On One Powerful Micronutrient:Vitamin DVitamin D
Building strong Building strong
and and
healthy bones!healthy bones!
How Much Vitamin D Do I Need?How Much Vitamin D Do I Need?
Birth to 12 months 400 IU Birth to 12 months 400 IU (international units)(international units)
Children 1–13 years 600 IUChildren 1–13 years 600 IU Teens 14–18 years 600 IUTeens 14–18 years 600 IU Adults 19–70 years 600 IUAdults 19–70 years 600 IU Adults 71 years and older 800 IUAdults 71 years and older 800 IU Pregnant and breastfeeding 600 IUPregnant and breastfeeding 600 IU
Too Little/Too Much?Too Little/Too Much?
ChildrenChildren
AdultsAdults
Doses up to 4,000 IU is safeDoses up to 4,000 IU is safe
May interact with some medicationsMay interact with some medications
Vitamin D SourcesVitamin D Sources Fatty fish: salmon, tuna, mackerelFatty fish: salmon, tuna, mackerel
Beef liver Beef liver
Dairy productsDairy products
Mushrooms (must be dried in the sun)Mushrooms (must be dried in the sun)
Fortified foodsFortified foods
SunlightSunlight
What About The Sun?What About The Sun?
LatitudeLatitude
SeasonSeason
What can we do to make sure we What can we do to make sure we are getting enough vitamin D?are getting enough vitamin D?
How Do I Know If I Am Getting How Do I Know If I Am Getting Enough Vitamin D?Enough Vitamin D?
Foods rich in vitamin DFoods rich in vitamin D Labs On DemandLabs On Demand Speak with health care providerSpeak with health care provider
When the days grow longer, When the days grow longer, get out and soak up some get out and soak up some
sunshine!sunshine!
Reference MaterialsReference Materials
Mayo Clinic Mayo Clinic www.mayoclinic.orgwww.mayoclinic.org
Center For Disease ControlCenter For Disease Control www.cdc.govwww.cdc.gov
United States Department Of United States Department Of AgricultureAgriculture www.mypyramid.govwww.mypyramid.gov
National Institutes Of Health National Institutes Of Health www.nih.govwww.nih.gov
Questions?Questions?