Chapter 8—Nutrition: Eating for Optimal Health

1. Chapter 8—Nutrition:Eating for Optimal Health

2. Assess Yourself • Complete the assessment on page 244

3. Nutrition • Essential Nutrients: • Body gets from food because it cannot manufacture at all, or fast enough • Proteins, fats, carbohydrates, vitamins, minerals, and water

4. Calories • Which of the essential nutrients provide calories? • Calories: A unit of measure that indicates the amount of energy obtained from a particular food.

6. Table 8.1

7. Figure 8.2

8. Proteins • Form important parts of muscles, bones—also blood, enzymes, some hormones, and cell membranes • Building blocks of protein—amino acids • 20 common—9 are essential & 11 can be produced by the body • Can provide energy to the body • 4 calories per gram

9. Protein • Complete: Individual protein sources are complete if they supply ALL of the essential amino acids in adequate amounts. • Exp: meat, fish, poultry, eggs, milk, cheese, and soy • Incomplete: Do not supply all of the essential amino acids in adequate amounts. • Exp: Plant sources, such as legume and nuts • Good sources of most essential amino acids, but usually low in one or two

10. Protein • Adequate recommended daily intake: • .36 gram per pound • Or ~ 56g of protein per day for males and 46g for females Possible sources: • 3 ounces of lean meat, poultry, fish = 20-25g • ½ cup of tofu = 20-25g • 1 cup of dry beans 15-20g • 1 cup of milk or yogurt or 1 ½ oz. of cheese = 8-12g • cereals, grains, nuts, and vegetables = ~ 2-4g/serving

11. Figure 8.4

12. Figure 8.3

13. Protein • Consumed beyond what we need can be synthesized into fat for energy storage or burned for energy needs. • 10-35% of your total daily caloric intake • Remember that often protein sources are higher in fat too

14. Fats • Usable energy • Help insulate body, cushion organs, temperature control • Help your body absorb fat-soluble vitamins • Flavor/texture to foods • Acceptable Macronutrient Distribution Ranges (AMDR) 20-35% per day

15. Fats • Major fuel during rest and light activity • Certain fats help maintain blood pressure and progress of healthy pregnancy • Most fats in food are in the form of triglycerides

17. Basic Cooking Fats • All fats have the same number of calories. 9 cal/gram • Food fats usually have both saturated and unsaturated—dominant type determines characteristics: • Saturated: solid at room temperature • Unsaturated: liquid at room temperature • Saturated: Primarily animal fat—meats, poultry, eggs, butter (do have important fatty acids, but use in smaller amounts)

18. Basic Cooking Fats • Unsaturated fats: Mostly plant sources • Monounsaturated: Many beneficial effects for the body, such as keeping arteries free from inflammation. • Exp: Olive, sesame, peanut, avocado oil

19. Unsaturated Fats (cont) • Polyunsaturated: Vegetable oils such as soybean, safflower, corn, sunflower. • Since cattle, pigs, chickens are all fed so much corn instead of the grass they once ate, we get large quantities of this already.

20. Fats • Omega-3 fatty acids Form of polyunsaturated fat • Found primarily in fish (2+ X / week) • Lesser amounts in some plant sources (vegetables/nuts) • Heart healthy benefits • Reduce tendency of blood to clot • Inhibit inflammation and abnormal heart rhythms • Reduce blood pressure and risk of heart attack and stroke in some

21. Fats • Omega-6 fatty acids: • Form of polyunsaturated fat • Some nutritionists recommend reducing the proportion of Omega-6’s in favor of Omega-3’s • Sources: corn oil and soybean oil • Livestock feed • Used in margarine, salad dressing and mayonnaise

23. Figure 8.5

24. Fats and Health • Fat • 25-35% (AMDR 20-35%) of total daily calories • 7% from saturated fat • 10% from polyunsaturated fat • 20% from monounsaturated fat • Cholesterol • Total Cholesterol 200mg/dl or less • High Density Lipo-Protein (HDL’s) more than 60 mg/dl • Low Density Lipo-Protein (LDL’s) less than 130 mg/dl

25. Trans-Fatty Acids • Soybeans, corn, sunflower seeds, rapeseed (canola), safflower seeds, cottenseeds crushed • Refined with chemical solvents: deodorizing agents and bleaches—begins the process of the oils good fatty acids • A small amount of a metal catalyst added to the oil—usually nickel • Hydrogen gas added under very high pressure and very high temperatures • End product is plastic/thicker and can hold a shape—not an oil anymore

26. Trans-Fatty Acids • TFA’s linked to heart disease, diabetes, obesity (since 1990’s—Harvard) • The Institute of Medicine at the National Academy of Sciences (2002) “no safe level of human consumption…upper intake level of ZERO”

27. Fats • Trans-fatty acids and saturated fat raise LDL (low density lipoprotein) • Unsaturated and monounsaturated may lower LDL and raise HDL (high density lipoprotein) • In large amounts trans-fatty acids may lower HDL

28. Fats • Trans fats on food labels by 2006 • Can advertise trans-fat free with a small amount of trans-fat in the product • Watch the ingredient labels

29. Trans-Fatty Acids • Watch for these items on the nutrition label under ingredients: • Partially hydrogenated vegetable oil • Mono hydrogenated margarine • Partially hydrogenated oils • Margarine • Shortening • Vegetable shortening

30. Carbohydrates • Supply energy to body cells • Some cells, such as those in the brain and other parts of the nervous system and blood use only carbohydrates for fuel

31. Carbohydrates • Types: • Simple Carbs: sugar, honey, fruits and milk (1-2 sugar units/molecule) • Complex Carbs: Grains, grain products, potatoes, and legumes (chains of sugar molecules) • Starches: grains, legumes, tubers • Dietary fiber: grains, fruits, vegetables • Refined (processed) • Unrefined (whole grains)

32. During digestion in the mouth and small intestine, starches and double sugars broken down into single sugar molecules—glucose—for absorption • Once glucose in the bloodstream— pancreas releases the hormone insulin—which allows cells to take up glucose and use it for energy • The liver and muscles also take up glucose to provide carbohydrate storage in the form of glycogen.

33. Carbohydrates • Before processing: • Inner layer of germ • Middle layer—endosperm • Outer layer of bran • Digest more slowly, enter the bloodstream more slowly, feel full faster/longer • Always look for “whole” as the first word on the ingredients list

34. Carbohydrates • After processing: • Germ and bran removed • Leaving starchy endosperm (now white flour or may say “enriched”) • Retain all of the calories of whole grain • Much lower in fiber, vitamins, minerals, other beneficial compounds

35. Carbohydrates • 55% of total calories (ADMR 45-65%) • simple carbs 15% of total calories • limit to less than 10% added sugars—empty calories

36. Dietary Fiber • Plant substances that are nondigestible • Dietary (present naturally in plants) • Functional (isolated from natural sources or synthesized in a lab and added to a food) • Pass through the intestinal tract and provide bulk for feces • Decreases constipation, hemorrhoids, and diverticulitis • Slows emptying of stomach, slows movement of glucose into the blood, reduces absorption of cholesterol

37. Dietary Fiber • Recommendations: • 38 grams daily males; 25 grams for females • Americans in general only consume about half this amount • Processing can remove fiber--so eat fruits, vegetables, legumes, whole grains

38. Table 8.2

39. Recommended Grams Per DayBased on a 2200 Cal Per Day • Fats: 30% of calories per day • 2200 X 30% = 660 calories 660/9 cal/per/gram = 73 grams per day • Proteins: 15% of calories per day • 2200 X 15% = 330 calories 330/4 calories per gram = 83 grams per day • Carbs: 55% of calories per day • 2200 X 55 =1210 calories 1210/4 calories per gram = 303 grams per day

40. Glycemic Index • Theory is that high-glycemic index foods are broken down quickly, thus causing a rapid rise in blood sugar • Insulin kicks in to help move the sugar from the blood into the cells where it is needed • Blood sugar drops • Signals hunger • Person wants to eat again

41. Glycemic Index • Low GI = 55 or lessMedium GI = 56 - 69High GI = 70 or more • Example: • Glycemicindex.com • GI database • Need more research on foods

42. MyPyramid.gov (USDA) • Food guidance system that promotes healthy food choices and physical activity • Choosing a balance of servings from different food groups meets nutrient needs and reduces chronic disease risk • Balancing food choices and activity promotes weight management

43. Figure 8.7

44. MyPyramid: Grains • For a 2000-calorie diet, choose 6 ounce-equivalents per day • 1 ounce-equivalent: • 1 slice of bread • 1 small muffin • 1 cup ready-to-eat cereal flakes • 1/2 cup cooked cereal, rice, grains, pasta • 1 6-inch tortilla

45. MyPyramid: Vegetables • For a 2000-calorie diet, choose 2-1/2 cups (5 servings) per day • 1/2 cup or equivalent: • 1/2 cup raw or cooked vegetables • 1/2 cup vegetable juice • 1 cup raw leafy salad greens

46. MyPyramid: Vegetables • Choose vegetables from five groups: • Dark green vegetables (spinach, kale, collards, bok choy, other leafy greens) • Orange and deep yellow vegetables (carrots, winter squash, sweet potatoes) • Legumes • Starchy vegetables (corn, potatoes, peas) • Others (e.g., tomatoes, bell peppers, green beans, cruciferous vegetables)

47. MyPyramid: Fruits • For a 2000-calorie diet, choose 2 cups (4 servings) per day • 1/2 cup or equivalent: • 1/2 cup fresh, canned, or frozen fruit • 1/2 cup fruit juice (100% juice) • 1 small whole fruit • 1/4 cup dried fruit • Choose whole fruits often

48. MyPyramid: Milk • For a 2000-calorie diet, choose 3 cups or the equivalent per day • 1 cup or equivalent: • 1 cup milk or yogurt • 1/2 cup ricotta cheese • 1-1/2 ounces natural cheese • 2 ounces processed cheese • Choose low-fat and fat-free items

49. MyPyramid: Meat and Beans • For a 2000-calorie diet, choose 5-1/2 ounce-equivalents per day • 1-ounce equivalents: • 1 ounce cooked lean meat, poultry, fish • 1/4 cup tofu or cooked legumes • 1 egg • 1 tablespoon peanut butter • 1/2 ounce nuts or seeds • Choose lean cuts, limit serving sizes, and try one plant protein source daily

50. MyPyramid: Oils • For a 2000-calorie diet, choose 6 teaspoons per day • 1 teaspoon or equivalent: • 1 teaspoon vegetable oil or soft margarine • 1 tablespoon salad dressing or light mayonnaise • Food sources: 8 large olives, 1/6 medium avocado, 1/2 tablespoon peanut butter, 1/3 ounce roasted nuts