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?