Nutrition for

Wellness
Keeping our physical body
healthy and happy
• Positive decisions around diet and food
preparation are key to this process, and
you will find the essential skills needed
to pursue a healthy, informed lifestyle in
Nutrition and Wellness
• Eating a balanced diet and being physically
active are two of the most important things you
can do to be and stay healthy at any age.

• A balanced diet includes eating the right

number of calories and nutrients to maintain a
healthy weight.

• Physical activity is any form of movement that

uses energy.
 Eating smart and being active have similar effects on our
health. These include:

1 2 3 4
Reduce the risk of chronic Prevent weight gain and/or Improve overall well-being Being active can also improve
diseases, such as diabetes, heart promote weight loss your appearance, encourage fun
disease, high blood pressure, with family and friends, maintain
stroke, and some cancers and the ability to live independently,
associated disabilities and enhance fitness for sports.
The Composition of Foods

The energy components of food include:

∙ carbohydrates (sugars and starches)
∙ proteins
∙ lipids (fats)
The non-energy components include:
∙ vitamins
∙ minerals
∙ dietary fiber
∙ water
just to emphasize Water

• Water, if the importance of a nutrient is judged by how long we can do without it, water
ranks as the most important.
• A person can survive only eight to ten days without water, whereas it takes weeks or
even months to die from a lack of food.
• The human body has a higher percentage of water, and it takes an average of eight to ten
cups to replenish the water our bodies lose each day.
• How much water a person needs depends largely on the volume of urine and sweat lost
daily, and water needs are increased if a person suffers from diarrhea or vomiting or
undergoes heavy physical exercise.
Fad Diets

• They typically promise rapid weight loss and other health benefits, yet often have
no scientific evidence supporting their use. In addition, they are often nutritionally
unbalanced and ineffective over the long term.
Example of Fad Diets

• Atkins Diet
• Created by cardiologist Robert Atkins in the early 1970s, the Atkins diet claims to produce rapid
weight loss without hunger.
• It consists of four stages, including an initial two-week Induction Phase that restricts carbs to 20
grams per day, while allowing unlimited amounts of protein and fat.

• Claims:
• During this phase, your body begins converting fat into compounds called ketones and switches
to using these as its main source of energy.
• After this, the Atkins diet asks its followers to gradually add back their carbs in 5-gram
increments in order to determine their “critical carbohydrate levels” for losing weight and
maintaining the loss.
• The Atkins diet is a high-protein, high-fat diet that restricts carbs and gradually adds them back
in, based on personal tolerance.
South Beach Diet

• Like Dr. Atkins, Dr. Arthur Agatston was a cardiologist interested in helping his patients lose
weight sustainably and without going hungry.
• He liked certain aspects of the Atkins diet, but was concerned that unrestricted use of saturated
fat might increase the risk of heart disease.
• Therefore, in the mid-1990s he created a lower-carb, lower-fat, high-protein diet called the South
Beach Diet, named for the area in South Florida where he practiced medicine.
• Claims
• Although Stage 1 of the diet is low in carbs and very low in fat, the diet becomes less restrictive
in Phases 2 and 3, which allow limited quantities of all types of unprocessed foods while keeping
protein intake high.
• Although the diet is nutritious overall, it requires an unwarranted drastic restriction of saturated
fat and encourages the use of processed vegetable and seed oils, which may lead to all kinds of
health problems.
Vegan Diet

• Vegan diets have become very popular among people looking to lose weight.
• They’ve been criticized for being unbalanced and extreme because they contain no animal
products. On the other hand, they have also been praised for being an ethical, healthy way of
eating.
• Importantly, vegan diets can be healthy or unhealthy, depending on the types of foods they
contain. It’s unlikely that you can lose weight while eating large amounts of processed foods and
beverages.
• Claims
• Importantly, vegan diets can be healthy or unhealthy, depending on the types of foods they
contain. It’s unlikely that you can lose weight while eating large amounts of processed foods and
beverages.
• However, studies have shown that vegan diets based on whole foods can lead to weight loss and
may reduce several risk factors for heart disease
Ketogenic Diet

• Claims
• Although the ketogenic diet has been called a “fad” diet, there is no denying it can be
very effective for losing weight.
• It works by lowering levels of insulin and shifting your primary fuel source from sugar to
ketones. These compounds are made from fatty acids, and your brain and other organs
can burn them for energy.
• When your body doesn’t have carbs to burn and switches to ketones, you’re in a state
called ketosis.
• Ketogenic diets often provide less than 30 grams of carbs per day. They’ve been shown
to promote loss of weight and belly fat, and to lower the risk of disease in overweight and
obese people.
 Fad Diets: Drawbacks and Dangers

Do Fad Diets
Work?
https://youtu.be/J1auZ1CjaGI
Basal Metabolic Rate

• Basal Metabolism depends upon the

muscle mass you have in your body.
• If you are more muscular then your
BMR will be higher than the person who
is just fat but does not have good
muscles.
• And your muscles need the energy to
keep performing, and if your body does
not get the least amount of energy, it will
loosen your muscles, and you’ll start
feeling tired and lethargic.
Factors Which Affect BMR

• Age
• Gender
• Daily Activity
• Body size
• Body composition
• Climate and body temperature
• Hormonal Levels
• Health
• “If you want to lose weight, the first thing
that you need to know is your BMR.
• Calculate BMR using this Basal Metabolic
Calculator and keep it in mind while
planning your diet for weight loss.
• If your body has fat, you can afford to keep
daily intake of calories lower than your
BMR because in such case your body fat
will be used to fulfill the gap and hence you
will start losing the fat.”
 Calculating Basal Metabolic Rate (BMR)

THERE ARE MANY ONLINE BMR

CALCULATORS YOU CAN FIND ON
BASAL METABOLIC RATE IS THE NUMBER OF CALORIES THE INTERNET. AND IF YOU HAPPEN
REQUIRED TO KEEP YOUR BODY FUNCTIONING AT REST. TO BE CONNECTED ONLINE, YOU
BMR IS ALSO KNOWN AS YOUR BODY’S METABOLISM; JUST TYPE THE BMR CALCULATOR.
THEREFORE, ANY INCREASE TO YOUR METABOLIC
WEIGHT, SUCH AS EXERCISE, WILL INCREASE YOUR BMR.
you can also calculate your BMR by doing this formula
 • All you need is your height, weight, and age to
perform such calculations! If you want to get weight
in Kg., then you ought to divide your weight in
pounds by 2.2. And, if you want to calculate your
How do you height in centimeters, then there is a need to multiply
the inches by 2.54.
calculate your
For men:
BMR to lose
• BMR = (9.99 x weight in kilograms) + (6.25 x
weight? height in centimeters) – 4.92 x age in years + 5.
For women:
• BMR = (9.99 x weight in kilograms) + (6.25 x
height in centimeters) – (4.92 x age in years) – 161.
There is a need to calculate your daily
caloric requirement by multiplying your
BMR by your level of activity

∙ If you are rarely exercising, then you have to

multiply your BMR by 1.2
∙ If you have exercise on 1-3 days per week, then
you have to multiply your BMR by 1.375
∙ If you have exercise on 3-5 days per week, then
you have to multiply your BMR by 1.55
∙ If you have exercise 6-7 days per week, then you
have to multiply your BMR by 1.725
∙ If you have exercised every day and have a
physical job or even exercise twice per day, then
you have to multiply your BMR by 1.9
 How much BMR is normal?

Normally, men have a and when it comes to

BMR of about women; they have a But remember that this
1,600-1,800 kCals a BMR of 1,550 kCals a is a variable.
day day.
• These predictive equations just provide a
baseline for estimating calories and
remember that the metabolic rates vary
due to genetics and muscle mass.

What is your BMR basal metabolic rate in

kcal day?
• BMR = 1766 Kcal/day
 Resting Metabolic Rate value represents on
average 50 percent to 70 percent of an
individual’s daily energy expenditure.

Keep in mind, your BMR is something that

According to experts, slows down at roughly 2 percent every 10
years after the age of 20.

That is the prominent reason why most people

gain weight as they get older while
maintaining the same caloric count.
Is a higher BMR better?

• An individual body’s composition of lean

muscle and fat is indicated as LBM or lean
body mass, it is a key indicator that can
maintain a high BMR in the long-term.

• However, an individual with a higher

Lean Body Mass (LBM) will enjoy a
higher BMR than someone at the same
weight with a higher percentage of fat and
even also naturally burn more calories.
Should I eat less than BMR to lose
weight?

• According to several studies, any amount

that is less than your normal Total Daily
Energy Expenditure (TDEE) may cause
you to lose excess flab, it is just based on
how quickly you to see outcomes.

• Medical experts reveal that an individual

need to subtract 500 calories from his/her
diet each day to lose one pound of fat per
week.
What increases the basal
metabolic rate?

• As mentioned above there are several

factors that influence BMR, your metabolic
rate increases as your weight, height, and
surface area increase.
• BMR is said to be the number of
calories required to keep your body
functioning at rest.

• Sometimes BMR is referred to as

the body’s metabolism, that is
why any increase to your metabolic
weight like exercise, will increase
your BMR.
 What to do: On a table, list all your (ACTUAL)
meals, including snacks and drinks/water intake for 1
week starting today. If you skipped a meal, then
leave the slot for that particular meal as blank. Be
Activity for the very honest in filling out your table. You can even
take pictures of some of your food (which most of us
next two (2) usually love doing) for documentation. Make a
weeks: substantive analysis of your 2-week diet and relate
Task/Activity: this to your WC, WHR, and BMI values.
Food Journal • Post-test: Compute for BMI, WHR, and WC
(free form) after your 2-week food journal. Interpret/analyze
BMI, WHR, and WC pre and post-test values.
• Body Mass Index (BMI), Waist to Hip Ratio (WHR)
Waist Circumference (WC)
References:

• E dynamic learning. (2020) Nutrition and Wellness

https://edynamiclearning.com/course/nutrition-wellness/
• Nutrition and Physical Activity.
https://health.mo.gov/living/wellness/nutrition/nutritionphysicalactivity
• Research and text: Diabetes Québec Team of Health Care Professionals June 2014
(updated on July 2018)
https://www.diabete.qc.ca/en/living-with-diabetes/diet/food-and-nutrients/la-composition
-des-aliments/
• How does water affect the human body? by Matthew Bartlett | Mar 10, 2017 |
https://waterwaysproducts.com.au/2017/03/water-affect-human-body/
• BMR Calculator https://calculator-online.net/bmr-calculator/
• How is BMR calculated BMR Calculator https://calculator-online.net/bmr-calculator/