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Prepared by: Andrew Owusu Ph.D

Chapter 5: Personal Nutrition. Prepared by: Andrew Owusu Ph.D. Chapter 5 Objectives. List the basic nutrients necessary for a healthy body and describe their functions. Describe the key themes of the USDA MyPyramid Food Guidance System.

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Prepared by: Andrew Owusu Ph.D

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  1. Chapter 5: Personal Nutrition Prepared by: Andrew Owusu Ph.D

  2. Chapter 5 Objectives • List the basic nutrients necessary for a healthy body and describe their functions. • Describe the key themes of the USDA MyPyramid Food Guidance System. • List five specific nutrition guidelines of the MyPyramid System.

  3. Chapter 5 Objectives • Explain how to interpret the nutritional information provided on food labels. • List the food safety hazards and describe prevention measures. • List your nutrition pitfalls and definea strategy to avoid them.

  4. Important Nutrition Terminology • Nutrition • Essential Nutrients • Macronutrients • Micronutrients

  5. Important Nutrition Terminology

  6. Important Nutrition Terminology

  7. Important Nutrition Terminology

  8. Important Nutrition Terminology

  9. Fig. 5-1, p. 128

  10. Fig. 5-2, p. 129

  11. Digestive Tract Organs That Contain the Food Mouth Chews and mixes food with saliva Salivary Glands Produce a starch-digesting enzyme Produce a trace of fat-digesting enzyme (important to infants) Esophagus Passes food to stomach Stomach Adds acid, enzymes, and fluid Churns, mixes, and grinds food to a liquid mass Liver Manufactures bile, a detergentlike substance that facilitates digestion of fats Small Intestine Secretes enzymes that digest carbohydrate, fat, and protein Cells lining intestine absorb nutrients into blood and lymph fluids Gallbladder Stores bile until needed Bile Duct Conducts bile to small intestine Large Intestine (Colon) Reabsorbs water and minerals Passes waste (fiber, bacteria, any unabsorbed nutrients) and some water to rectum Pancreatic Duct Conducts pancreatic juice into small intestine Pancreas Manufactures enzymes to digest all energy-yielding nutrients Releases bicarbonate to neutralize stomach acid that enters small intestine Rectum Stores waste prior to elimination Anus Holds rectum closed Opens to allow elimination Organs That Aid Digestion Stepped Art Fig. 5-2, p. 129

  12. Macronutrient Recommendations • Water • Minimum of 64 ounces of water/day • Proteins • 10-35% of total daily calories • Carbohydrates • 45-65% of total daily calories • Fats • Adults: 20-35% of total daily calories • Children: 25-40% of total calories

  13. How Many Calories Do I Need? Calories • The measure of the amount of energy that can be derived from food. Basal Metabolic Rate • The number of calories needed to sustain your body at rest. Factors Affecting Calorie Needs • Gender, age, body-frame, weight, percentage body fat, basal metabolic rate and activity level.

  14. Estimations of Daily Calorie Needs

  15. Functions of Water Carries nutrients. Maintains temperature. Lubricates joints. Helps with digestion. Rids the body of wastes through urine. Contributes to the production of sweat. Water in the Body Blood: 85% water Muscles: 70% water Brain: 75% water Daily Water Losses ~64-80 ounces of water a day through perspiration, urination, bowel movements, and normal exhalation. Water

  16. Table 5-1, p. 133

  17. p. 136

  18. Osteoporosis • Bone-weakening disease • Strikes 1 in 4 women over age 60. • Peak Bone Mass • 25-35 years • The higher an individuals peak bone mass, the longer it takes for age- and menopause-related bone losses to increase the risk of fracture. • Age 40 • Bone loss equivalent to a rate of 0.3-0.5 percent per year begins in both men and women. • Menopause • The rate of bone loss can increase at a rate of 3-5%. • Prevention • Adequate calcium intake and exercise.

  19. Are You Getting Enough of These Nutrients?

  20. The MyPyramid Food Guidance System Fig. 5-4, p. 143

  21. The MyPyramid Food Guidance System Fig. 5-4, p. 143

  22. Key Themes of MyPyamid • Variety • Proportionality • Moderation • Activity • Personalization

  23. Using the MyPyramid Food System to Eat Smarter Consume a Variety of Foods • Consume a diet high in fruits and vegetables, whole grains, and nonfat or low-fat milk products. • The greater the variety of colors and of foods you choose, the more likely you are to obtain the nutrients you need. • Benefits: • Reduced risk of chronic disease, and encourages a diet low in saturated fat, cholesterol, added sugars, trans fat, and sodium.

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