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Chapter 9 Lecture PDF
Chapter 9 Lecture PDF
Eating for a
Healthier You
OBJECTIVES
• Simple Carbohydrates
• Glucose (monosaccharide)—most common form
• Fructose (monosaccharide)—fruit sugar
• Sucrose (disaccharide)—granulated table sugar
• Lactose (disaccharide)—milk sugar
• Maltose (disaccharide)—malt sugar
• Complex Carbohydrates
(polysaccharides)
• Starches—grains, cereals, and vegetables
– Stored in the body as glycogen
• Fiber—"bulk" or "roughage"
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Fiber
• Insoluble
• Found in bran, whole-grain breads, and most fruits
and vegetables
• Found to reduce risk of several forms of cancer
• Soluble
• Found in oat bran, dried beans, and some fruits
and vegetables
• Helps lower blood cholesterol levels
• Helps reduce risk of cardiovascular disease
• Antioxidants
– Often in functional foods
– Most common are vitamin C, vitamin E, and beta-carotene.
– Free radicals damage or kill healthy cells.
– Antioxidants scavenge free radicals, slow their formation, and
repair oxidative stress damage.
• Carotenoids
– Lycopene (in tomatoes, papaya, pink grapefruit, and guava)
reduces the risk of cancer.
– Lutein (in green leafy vegetables, spinach, broccoli, kale, and
brussels sprouts) protects the eyes.
• Vitamin D
– Formed when skin is exposed to the sun.
– Improves bone strength, helps fight infections, lowers blood
pressure.
• Sodium
– Necessary for regulation of blood and body fluids,
transmission of nerve impulses, heart activity, and certain
metabolic functions.
– Recommended consumption less than 1 teaspoon of table
salt per day
• Calcium
– Plays a vital role in building strong bones and teeth,
muscle contraction, blood clotting, nerve impulse
transmission, regulating heartbeat, and fluid balance within
cell.
– Most Americans do not consume the recommended
amount of 1,000 to 1,200 mg/day.
• MyPlate plan
• Balance calories
– Enjoy your food, but eat less.
– Avoid oversized portion.
• Foods to increase
– Make half your plate fruits and vegetables.
– Make at least half your grains whole.
– Switch to fat-free or 1% milk.
• Foods to reduce
– Compare sodium in foods such as soup, bread, and
frozen meals – choose foods with lower numbers.
– Drink water instead of sugary drinks.
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MyPlate Plan
• Dietary Supplements
– Products taken by mouth to supplement
existing diets
– Include vitamins, minerals, and herbs
– FDA does not evaluate supplements prior to
their marketing; companies are responsible
for their own monitoring.
– A multivitamin added to a balanced diet will
generally do more good than harm.
• Food Allergies
– Abnormal response to a food triggered by the immune system
– Symptoms include rapid breathing or wheezing, hives, rash,
eczema, runny nose, facial swelling, or respiratory problems
(anaphylactic reaction).
– In 2004, Congress passed the Food Allergen Labeling and
Consumer Protection Act (FALCPA), which requires food
manufacturers to clearly label foods containing ingredients that are
common allergens.
• Food Intolerances
– Less dramatic reaction than food allergies
– Not the result of immune system response
– Generally show as gastric upset
– Lactose intolerance is common and also happens in response to
food additives (MSG, sulfites, gluten).
– May have psychological triggers