Nutrition Basics

Chapter 12

2010 McGraw-Hill Higher Education. All rights reserved.

Nutritional Requirements: Components of A Healthy Diet Essential nutrients 45

Macronutrients Micronutrients

Proteins, Fats, Carbohydrates, Vitamins, Minerals and Water.

Fuel

1 Kcalorie = amount of heat it takes to raise the temperature of 1 liter of fluid 1 degree of centigrade. 2000 kcalorie or calories per day meets a person needs. 1000 calories = 1 kcalorie.

Potential. Kilocalories (kcalorie).

3 supply energy

Fat = 9 calories per gram Protein = 4 calories per gram Carbohydrates = 4 calories per gram
Nutrition Basics 2

2010 McGraw-Hill Higher Education. All rights reserved.

Table 12.1 The Six Classes of Essential Nutrients

2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

 2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

Proteins
Forms

muscle, bone, blood, enzymes, hormones and cell membrane.

Twenty common amino acids
Nine essential amino acids. Eleven nonessential amino acids

Complete proteins provide all essential amino acids.

Most animal proteins. Most plant proteins are incomplete.
Plants, legumes, and nuts Combine 2 vegetables to make up missing amino acids.

Recommended amount
Average is 15-16%

0.8 gram per kilogram of body weight 10-35% of total calorie intake

2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

 Most

Fats or Lipids
Linoleic acid Alpha-linoleic acid

stored energy and provides insulation and support for body organs Two fats 10% from saturated fats

concentrated source of energy

Triglycerides - glycerol molecule with 3 fatty acids

Animal fats are primarily made of Triglycerides.

Saturated Fat Mono-unsaturated Poly-unsaturated Hydrogenation Trans fatty acids

2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

Figure 12.2 Chemical structures of saturated and unsaturated fatty acids

2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

Fats and Health Cholesterol

High Density Lipo-Protein (HDLs) good cholesterol Low Density Lipo-Protein (LDLs) bad cholesterol Absorbs Fat-soluble vitamins (A,D,E & K)

Make

up 25%-35% of total daily calories

Omega-3 fatty acids AMDR -5-10% Omega-6 fatty acids AMDR 0.6-1.2% Recommended Intake Adults

Only 3-4 teaspoons (15-20 grams) of vegetable oil per day AMDRs for total fat 20-35% American adults currently consume about 33% of total calories as fat.
11% Saturated 2-4% Trans fat
2010 McGraw-Hill Higher Education. All rights reserved.

Men 17 grams per day of linoleic and 1.6 grams of alpha-linoleic Women 12 grams per day of linoleic and 1.1 grams of alphalinoleic

Nutrition Basics

 2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

Carbohydrates
Supply

energy for the body cells Two groups

Simple Carbs: One or two sugar units
Fruit, sugar, honey, malt, and milk Starches and fiber

Complex Carbs: Multiple sugar units

Grains wheat, rye, rice, oats, barley, and millet Legumes dry beans, peas, and lentils Tubers potatoes and yams

Digestion

Mouth and small intestines Break down to glucose

2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

10

Refined Carbohydrates Versus Whole Grains

All

grains before processing

Inner layer, germ Middle layer, endosperm Outer layer, bran

During

processing

Germ and bran are removed leaving just the starch of the endosperm

2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

11

Glycemic Index and Glycemic Response

Insulin

and glucose levels Quick rise in glucose and insulin levels = high glycemic index

Eating high glycemic index foods may increase appetite May increase risk of diabetes and heart disease Unrefined grains, fruits, vegetables and legumes relatively low glycemic index
2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

12

Recommended Carbohydrate Intake

Average American 200-300 grams 130 grams needed to meet the bodys requirements for essential carbohydrates Adults 45-65% of total daily calories or 225-325 grams. WHO recommends a limit of 10% of total calories from added sugars. USDA recommends about 8 teaspoons per day.
2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

13

Fiber A Closer Look

Food

Dietary fiber nondigestible carbohydrate that is present naturally. Functional fiber nondigestible carbohydrate that has been isolated or synthesized. Total fiber is the sum of both. Soluble (viscous) fiber Insoluble fiber All plant substances 38 grams for adult men 25 grams for adult women Needs to come from foods not supplements
Nutrition Basics 14

and Nutrition Board

Sources

Recommended

intake

2010 McGraw-Hill Higher Education. All rights reserved.

Vitamins
Organic

(carbon-containing) substances required in small amounts to promote specific chemical reactions (catalyst) within a living cell. Thirteen vitamins:
Four Fat Soluble: A, D, E, and K. Nine Water Soluble: C and 8 B-complex vitamins. Thiamin (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, B-12, Biotin and Pantothenic acid.
Sources:

Human body does not manufacture most vitamins Abundant in fruits, vegetables and grains

2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

15

Minerals

Inorganic compounds. Helps to regulate body functions, aid in growth, maintenance of body tissues, and a catalyst for energy release. 17 essential minerals. Major minerals - 100 milligrams or more.
calcium, phosphorus, magnesium, sodium, sulfur, sodium, potassium and chloride.

Trace minerals minute amounts.

Cobalt, copper, fluoride, iodide, iron, manganese, molybdenum, selenium,

and zinc
2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

16

Water
You

are composed of about 50-60% water Can live up to 50 days without food , but only a few days without water Water and other beverages make-up 80-90% of your daily water intake Food and Nutritional Board
Men 3.7 total liters of water, with 3.0 liters (13 cups) coming from beverages Women 2.7 total liters of water, with 2.2 (9 cups) coming from beverages
2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

17

Other Substances in Food

Antioxidants

Reduction in cancers (free radicals) Vitamin C & E, selenium, carotenoids

Phytochemicals

Soy foods may help lower cholesterol levels Cruciferous vegetables render some carcinogenic compounds harmless Allyl sulfides (garlic and onions) boosts the cancer-fighting immune cells
2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

18

Dietary Reference Intakes (DRIs) Set standards by Food and Nutrition

Board of the National Academy of Sciences - developed RDAs and AI (adequate intake) Include standards for both recommended and maximum intakes Established standards for nutrient intake in order to prevent nutrient deficiencies Daily values U.S. Food and Drug Administration use on food labels
Based on 2000 calorie diet

2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

19

Dietary Guidelines for Americans Eating a variety of nutrient-dense

foods Control calorie intake to manage healthy weight Physically active every day Plenty of grains, vegetables and fruits Choose fats wisely Choose carbohydrates wisely Prepare foods with little salt and sugar Moderation of alcohol consumption Nutrition Basics
2010 McGraw-Hill Higher Education. All rights reserved.

20

Dietary Guidelines for Americans

Weight

Management

Overweight and obesity are major public health problem Americans need to reduce the amount of calories Increase physical activity Make wiser food choices
Physical

Activity

2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

21

Food Groups to Encourage

Dietary

Guidelines for Americans and MyPyramid both emphasize eating a wide range of foods. Fruits and vegetables
41/2 cups or the equivalent of 9 servings each day
Dark green vegetables Orange vegetables Legumes

Whole

grains Low-Fat and Fat-free milk and milk products

2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

22

Fats
Fats

and oils provide the essential fatty acids needed Total fat: 20-35% of total daily calories Saturated Fat: Less than 10% of total calories Trans fat: as little as possible Cholesterol: Less than 300 mg per day
2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

23

Carbohydrates
Important

energy source Fiber promotes healthy digestion and helps reduce the risk of type 2 diabetes and heart disease Consumption of foods and beverages high in added sugar should be avoided

2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

24

 2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

25

Figure 12.6 USDAs MyPyramid

2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

26

Key Messages of MyPyramid

Remind consumers to make healthy food choices Personalization Daily physical activity Moderation Proportionality Variety Gradual improvement
2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

27

Serving Sizes
Grains

- 1 slice of bread,1 small muffin (2.5 diameter), 1 cup ready-to-eat cereal flakes 1 cup raw leafy vegetables, 1/2 cup cooked or raw vegetables, 1/2 cup of vegetable juice cup fresh, canned, or frozen fruit, 1/2 cup 100% fruit juice,1 small whole fruit, 1/4 cup dried fruit, 3/4 cup fruit juice
2010 McGraw-Hill Higher Education. All rights reserved.

Vegetable

Fruit

Nutrition Basics

28

Serving Sizes
Milk/Dairy

cup ricotta cheese,1.5 oz natural cheese,2 oz. Processed cheese. Meat and Beans 1 ounce cooked lean meat,.1/4 cup cooked dry beans or tofu, 1 egg, 1 tablespoon peanut butter, ounce nuts or seeds Oils Discretionary Calories, solid fats, and added sugars

-1 cup milk or yogurt,1/2

2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

29

Table 12.5 MyPyramid Daily Calorie Intake Levels

2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

30

The Vegetarian Alternative

Reasons Types:
Vegans Lacto-vegetarians Lacto-ovo-vegetarians Partial vegetarians Semivegetarians Pescovegetarians Vitamin B-12 Vitamin D Calcium Iron Zinc

food plan for vegetarians

2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

31

Dietary Challenges for Special Population Groups

Children

and Teenagers College Students Older Adults Athletes People with Special Health Concerns

2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

32

Personal Plan: Making Informed Choices About Food

Reading

Food Labels Reading Dietary Supplement Labels Evaluating Functional Foods

2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

33

 2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

34

Protecting yourself Against Foodborne Illness

Causes

of Foodborne Illnesses

Campylobacter jejuni Salmonella Shigella Escherichia coli Listeria monocytogenes Staphylococcus Clostridium botulinum Norovirus

Preventing

illnesses

and treating foodborne

2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

35

Environmental Contaminants and organic foods

Organic Foods
Concerned about pesticides and other environmental contaminants Must meet strict USDA guidelines
Guidelines

for Fish Consumption

Do not eat shark, swordfish, king mackerel, or tilefish Eat up to 12 ounces a week of a variety of fish or shell fish Check advisories about the safety of recreationally caught fish.
Additives

in Food Food Irradiation Genetically Modified Foods (GM) Nutrition Basics

2010 McGraw-Hill Higher Education. All rights reserved.

36

Food Allergies and Food Intolerances

Food

allergies

Reaction of the bodys immune system Affect 2% of the adult population 4-6% of infants 90% of food allergies
Cows milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish

Food

intolerances
37

Problem lies with metabolism rather than with the immune system. Nutrition Basics
2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics
Chapter 12

2010 McGraw-Hill Higher Education. All rights reserved.