Professional Documents
Culture Documents
2020
Lecture plan:
1. DRI lists and targets.
2. The Carbohydrates.
3. Lipids.
4. Proteins.
1. Dietary Reference
Intakes (DRI).
DRI lists and targets.
Dietary Reference Intakes (DRI) a set of five lists of
values for measuring the nutrient intakes of healthy
people in the United States and Canada.
The lists are:
1. Recommended Dietary Allowances (RDA)—
adequacy
2. Adequate Intakes (AI)—adequacy
3. Tolerable Upper Intake Levels (UL)—safety
4. Estimated Average Requirements (EAR)—research
and policy
5. Acceptable Macronutrient Distribution Ranges
(AMDR)—healthful ranges for energy-yielding
nutrients.
• For each nutrient, the DRI establish a number of
values, each serving a different purpose.
Recommended Dietary Allowances (RDA)
and Adequate Intakes (AI).
1. The RDA reflect the average daily amount of
a nutrient considered adequate to meet the
needs of most healthy people in a particular life
stage and gender group.
2. AI - nutrient intake goals for individuals set
when scientific data are insufficient to allow
establishment of an RDA value and assumed to
be adequate for healthy people.
3. Tolerable Upper Intake Levels (UL) – the
highest average daily nutrient intake levels that
are likely to pose no risk of toxicity to almost all
healthy individuals of a particular life stage and
gender group.
▪ Conditional recommendation b
Both children and adults should further reduce the
intake of added sugars to below 5% of total energy
intake.
3. Whole grains
Dietary Guidelines for Americans
▪ A healthy eating pattern includes grains, at least half of
which are whole grains.
4. Fiber
Dietary Reference Intakes (DRI)
▪ 38 g of total fiber per day for men through age 50; 30 g
for men 51 and older.
▪ 25 g of total fiber per day for women through age 50;
21 g for
aStrong women 51
recommendations andthat
indicate older.
desirable effects of adherence to the
recommendation outweigh undesirable consequences. The recommendation can be
applied in most situations.
bConditional recommendations are made with less certainty, but with some scientific
support.
Deficit
• We need carbohydrate, there is no good substitute
for carbohydrate.
• When the body faces a severe carbohydrate deficit,
it has two problems.
• Having no glucose, it must turn to protein to make
some (the body has this ability), diverting protein
from its own critical functions, such as maintaining
immune defenses.
• When body protein is used, it is taken from blood,
organ, or muscle proteins; no surplus of protein is
stored specifically for such emergencies.
• Protein is indispensable to body functions, and
carbohydrate should be kept available precisely to
prevent the use of protein for energy. This is called
the protein-sparing action of carbohydrate.
• As for fat, it regenerates a small amount of glucose
—but not enough to feed the brain and nerve
tissues.
• As for fat, although glucose can be converted into
body fat, fat regenerates a small amount of glucose
— not enough to feed the brain and nerve tissues.
3. The Lipids
• Lipid - a family of organic (carbon
containing) compounds soluble in
organic solvents but not in water.
Lipids include:
1. Triglycerides (fats and oils)
2. Sterols
3. Phospholipids.
1. Triglycerides - one of the three main
classes of dietary lipids and the chief form
of fat in foods and in the human body. A
triglyceride is made up of three units of
fatty acids and one unit of glycerol.
2. Sterols - one of the three main classes
of dietary lipids. Sterols have a
structure similar to that of cholesterol.
3. Phospholipids - one of the three main
classes of dietary lipids. These lipids are
similar to triglycerides, but each has a
phosphorus-containing structure in place of
one of the fatty acids. Phospholipids are
present in all cell membranes.
Triglycerides usually include mixtures of
various fatty acids.
• Fatty acids - organic acids composed of carbon
chains of various lengths. Each fatty acid has an
acid end and hydrogens attached to all of the
carbon atoms of the chain.
• Sometimes in the fatty acids the chain has a
place where hydrogens are missing: an “empty
spot,” or point of unsaturation.
• Saturated fatty acid - a fatty acid carrying the
maximum possible number of hydrogen atoms
(having no points of unsaturation).
• A saturated fat is a triglyceride with three
saturated fatty acids.
• Unsaturated fatty acid - a fatty acid that lacks
some hydrogen atoms and has one or more points of
unsaturation.
• An Unsaturated fat is a triglyceride that contains
one or more unsaturated fatty acids.
• Monounsaturated fatty acid - a fatty acid
containing one point of unsaturation.
Omega-6
• Nuts and seeds (cashews, walnuts, sunflower
Linoleic seeds, others)
acid • Poultry fat
• Vegetable oils (corn, cottonseed, safflower,
sesame, soybean, sunflower); margarines
made from these oils
Omega-3 • Nuts and seeds (chia seeds, flaxseeds,
walnuts, soybeans)
Linolenic • Vegetable oils (canola, flaxseed,
acid soybean, walnut, wheat germ; liquid
or soft margarine made from canola or
soybean oil)
• Vegetables (soybeans)
Egg, enriched:
EPA 75–100 mg DHA/egg (flaxseed-enriched)
and 100–130 mg DHA/egg (fish oil-enriched)
DHA Human milk
Fish and seafood:
Top contributors: (500–1,800 mg/3.5 oz) Barramundi,
Mediterranean seabass (bronzini), herring (Atlantic and
Pacific), mackerel, oyster (Pacific wild), salmon (wild and
farmed), sardines, shark,swordfish, tilefish, toothfish (includes
Chilean seabass), lake trout (freshwater, wild, and farmed)
Good contributors: (150–500 mg/3.5 oz) Black bass, catfish
(wild and farmed), clam, crab (Alaskan king), croakers, flounder,
haddock, hake, halibut, oyster (eastern and farmed), perch,
scallop, shrimp (mixed varieties), sole
Other contributors: (25–150 mg/3.5 oz) Cod (Atlantic and
Pacific), grouper, lobster, mahi-mahi, monkfish, orange roughy,
red snapper, skate, tilapia, triggerfish, tuna, wahoo
Figure Z
The Usefulness of Fats
1. Total fat a