Nutrition Basics

1. Nutrition Basics Chapter 9

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

4. 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%

5. 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

6. 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

8. 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

9. 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

10. 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

11. 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.

12. Fiber – A Closer Look Food and Nutrition Board 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 Sources All plant substances Recommended intake 38 grams for adult men 25 grams for adult women Needs to come from foods not supplements

13. 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

14. 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

15. 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

16. 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

17. 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

18. 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

19. 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

20. 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

21. 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

22. 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

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

25. 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

26. 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

27. 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

28. Dietary Challenges for Special Population Groups Children and Teenagers College Students Older Adults Athletes People with Special Health Concerns

29. Personal Plan: Making Informed Choices About Food Reading Food Labels Reading Dietary Supplement Labels Evaluating Functional Foods

31. 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

32. 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) Environmental Contaminants and organic foods

33. 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.

34. Nutrition Basics Chapter 9