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Nutrition Basics

Nutrition Basics. Chapter 12. Nutritional Requirements: Components of A Healthy Diet. 45 Essential nutrients Proteins, Fats, Carbohydrates, Vitamins, Minerals and Water . Macronutrients Micronutrients Fuel Potential. Kilocalories ( kcalorie ).

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Nutrition Basics

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  1. Nutrition Basics Chapter 12

  2. Nutritional Requirements: Components of A Healthy Diet • 45 Essential nutrients • Proteins, Fats, Carbohydrates, Vitamins, Minerals and Water. • Macronutrients • Micronutrients • Fuel Potential. Kilocalories (kcalorie). • 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. • 3 supply energy • Fat = 9 calories per gram • Protein = 4 calories per gram • Carbohydrates = 4 calories per gram Nutrition Basics

  3. Table 12.1 The Six Classes of Essential Nutrients Nutrition Basics

  4. Nutrition Basics

  5. 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 • 0.8 gram per kilogram of body weight • 10-35% of total calorie intake • Average is 15-16% Nutrition Basics

  6. Fats or Lipids • Most concentrated source of energy • stored energy and provides insulation and support for body organs • Two fats • Linoleic acid • Alpha-linoleic acid • 10% from saturated fats • Triglycerides - glycerol molecule with 3 fatty acids • Animal fats are primarily made of Triglycerides. • Saturated Fat • Mono-unsaturated • Poly-unsaturated • Hydrogenation • Trans fatty acids Nutrition Basics

  7. Figure 12.2 Chemical structures of saturated and unsaturated fatty acids Nutrition Basics

  8. Fats and Health • Cholesterol • High Density Lipo-Protein (HDL’s) – good cholesterol • Low Density Lipo-Protein (LDL’s) – 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 • 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 alpha-linoleic • 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 Nutrition Basics

  9. Nutrition Basics

  10. Carbohydrates • Supply energy for the body cells • Two groups • Simple Carbs: One or two sugar units • Fruit, sugar, honey, malt, and milk • Complex Carbs: Multiple sugar units • Starches and fiber • 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 Nutrition Basics

  11. 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 Nutrition Basics

  12. 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 Nutrition Basics

  13. Recommended Carbohydrate Intake • Average American – 200-300 grams • 130 grams needed to meet the body’s 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. Nutrition Basics

  14. Fiber – A Closer Look • Food and Nutrition Board • Dietary fiber nondigestiblecarbohydrate that is present naturally. • Functional fiber nondigestiblecarbohydrate that has been isolated or synthesized. • Total fiber is the sum of both. • Soluble (viscous) fiber • Insoluble fiber • Sources • All plant substances • Recommended intake • 38 grams for adult men • 25 grams for adult women • Needs to come from foods not supplements Nutrition Basics

  15. 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 Nutrition Basics

  16. 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 Nutrition Basics

  17. 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 Nutrition Basics

  18. 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 Nutrition Basics

  19. 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 Nutrition Basics

  20. 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 • Keep foods safe to eat Nutrition Basics

  21. 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 Nutrition Basics

  22. 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 Nutrition Basics

  23. 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 Nutrition Basics

  24. 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 Nutrition Basics

  25. Nutrition Basics

  26. Figure 12.6 USDA’s MyPyramid Nutrition Basics

  27. Key Messages of MyPyramid • Remind consumers to make healthy food choices • Personalization • Daily physical activity • Moderation • Proportionality • Variety • Gradual improvement Nutrition Basics

  28. Serving Sizes • Grains - 1 slice of bread,1 small muffin (2.5 diameter), 1 cup ready-to-eat cereal flakes • Vegetable– 1 cup raw leafy vegetables, 1/2 cup cooked or raw vegetables, 1/2 cup of vegetable juice • Fruit – ½ 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 Nutrition Basics

  29. Serving Sizes • Milk/Dairy -1 cup milk or yogurt,1/2 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, ½ ounce nuts or seeds • Oils • Discretionary Calories, solid fats, and added sugars Nutrition Basics

  30. Table 12.5 MyPyramid Daily Calorie Intake Levels Nutrition Basics

  31. The Vegetarian Alternative • Reasons • Types: • Vegans • Lacto-vegetarians • Lacto-ovo-vegetarians • Partial vegetarians • Semivegetarians • Pescovegetarians • A food plan for vegetarians • Vitamin B-12 • Vitamin D • Calcium • Iron • Zinc Nutrition Basics

  32. Dietary Challenges for Special Population Groups • Children and Teenagers • College Students • Older Adults • Athletes • People with Special Health Concerns Nutrition Basics

  33. Personal Plan: Making Informed Choices About Food • Reading Food Labels • Reading Dietary Supplement Labels • Evaluating Functional Foods Nutrition Basics

  34. Nutrition Basics

  35. Protecting yourself Against Foodborne Illness • Causes of Foodborne Illnesses • Campylobacter jejuni • Salmonella • Shigella • Escherichia coli • Listeria monocytogenes • Staphylococcus • Clostridium botulinum • Norovirus • Preventing and treating foodborne illnesses Nutrition Basics

  36. 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

  37. Food Allergies and Food Intolerances • Food allergies • Reaction of the body’s immune system • Affect 2% of the adult population • 4-6% of infants • 90% of food allergies • Cow’s milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish • Food intolerances • Problem lies with metabolism rather than with the immune system. Nutrition Basics

  38. Nutrition Basics Chapter 12

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