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Nutrients: Balancing the Diet and Meeting Special Needs

This chapter explores the role of nutrients in balancing the diet, including energy production, nutrient supplementation, and special nutrient needs for athletes and women. It also discusses dietary guidelines for Americans.

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Nutrients: Balancing the Diet and Meeting Special Needs

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  1. CHAPTER OUTLINE Chapter 3 Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Nutrition for Wellness

  2. Nutrition: Science that studies the relationship of foods to optimal health and performance Nutrients: Substances found in food that provide energy, regulate metabolism, and help with growth and repair of body tissues Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Key Terms

  3. 3.7 Calories per Gram of Food

  4. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Carbohydrate • Major source of energy (4 calories/gram) • Regulates digestion, fat, and protein metabolism • Two types: • Simple • Complex

  5. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Simple Carbohydrates • Formed by simple or double sugar units with little nutritive value • Divided into monosaccharides and disaccharides

  6. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Complex Carbohydrates • Carbohydrates formed by three or more simple sugar molecules linked together • Also referred to as “polysaccharides”

  7. 3.2 Major Types of Carbohydrates

  8. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Fiber • Complex carbohydrate in plant foods that cannot be digested by the human body but is essential in the digestion process • Present mainly in skins, leaves, roots, and seeds • Dietary sources include • Whole grain cereals and breads • Fruits and vegetables • Legumes

  9. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Fiber • Lack of fiber has been linked to • Cardiovascular disease • Cancer • Constipation • Diverticulitis • Hemorrhoids • Gallbladder disease • Obesity

  10. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Recommended Amount of Fiber • Under age 50 • Women = 25 gr/day • Men = 38 gr/day • Over age 50 • Women = 21 gr/day • Men = 30 gr/day • Current average daily U.S. intake • About 15 gr/day

  11. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Fiber • Two types • Soluble fiber • Dissolves in water to form gel-like substance that encloses food particles • Helps decrease blood cholesterol and blood sugar • Insoluble fiber • Not easily dissolved in water but binds with water • Causes a softer and bulkier stool

  12. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Fat • Source of energy (9 calories/gram) • Stored energy • Part of cell structure • Insulator for body heat preservation • Shock absorption • Carries fat soluble vitamins (A, D, E, and K)

  13. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Types of Fat • Simple fats • Saturated • Monounsaturated • Polyunsaturated • Compound fats • Phospholipids • Glucolipids • Lipoproteins • Derived fats • Sterols (cholesterol)

  14. 3.3 Major Types of Fat

  15. 3.4 Chemical Structure of Saturated and Unsaturated Fats

  16. Transfatty acid: Solidified fat formed by adding hydrogen to monounsaturated and polyunsaturated fats to increase shelf life Omega-3 fatty acids: Polyunsaturated fatty acids found primarily in cold-water seafood and flaxseeds thought to lower blood cholesterol and triglycerides Omega-6 fatty acids: Polyunsaturated fatty acids found primarily in corn and sunflower oils and most oils in processed foods Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Key Terms

  17. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Protein • Source of energy (4 calories/gram) • Builds and repairs tissue • Part of hormones, enzymes, and antibodies • Helps maintain normal fluid balance

  18. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Vitamins and Minerals • Vitamins • Organic substances essential for normal metabolism, growth, and development • Fat soluble (A, D, E, and K) • Water soluble (B complex and C)

  19. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Vitamins and Minerals • Minerals • Inorganic elements essential for normal body functions • Part of all cells and enzymes • Help maintain water and acid-base balance • Regulate muscle and nervous tissue excitability

  20. 1% Carbohydrates6% Minerals16% Protein17% Fat61% Water 1% Carbohydrates5% Minerals12% Protein27% Fat56% Water Higher percentage of fat tissue in women is normal and needed for reproduction 3.5 Approximate Proportions of Nutrients in the Human Body

  21. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Balancing the Diet “ What you eat may be leading you to an early grave.”

  22. 3.1 Fats, Oils, and Sweets USE SPARINGLY Food Guide Pyramid Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group 2–3 SERVINGS Milk,Yogurt, and Cheese Group 2–3 SERVINGS Fruit Group 2–4 SERVINGS Vegetable Group 3–5 SERVINGS Bread, Cereal, Rice, and Pasta Group 6–11 SERVINGS

  23. 3.5 The American Diet: Current and Recommended Carbohydrate, Fat, and Protein Intake Expressed as a Percentage of Total Calories

  24. Dietary Reference Intakes (DRIs): A general term that describes four types of nutrient standards that establish adequate amounts and maximum safe nutrient intakes in the diet; these standards are Estimated Average Requirements (EAR) Recommended Dietary Allowances (RDA) Adequate Intakes (AI) Tolerable Upper Intake Levels (UL) Estimated Average Requirements (EAR): The amount of a nutrient that meets the dietary needs in half the people in the U.S. Recommended Dietary Allowances (RDA): The daily amount of a nutrient (statistically determined from the EARs) considered adequate to meet the known nutrient needs of almost 98% of all healthy peoplein the U.S. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Key Terms

  25. Adequate Intakes (AI): The recommended amount of a nutrient intake when sufficient evidence is not available to calculate the EAR and subsequent RDA Upper Intake Level (UL): The highest level of nutrient intake that appears safe for most healthy people, beyond which exists an increased risk of adverse effects Daily Values (DVs): Reference values for nutrients and food components used in food labels Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Key Terms

  26. 3.6 Daily Values (DVs) • Reference values for nutrients and food components for use on food labels • Include as percentage of total calories: fat, saturated fat, and carbohydrates • Include cholesterol, sodium, and potassium in milligrams • Include fiber and protein in grams

  27. 3.6 Dietary Reference Intakes (DRIs): Recommended Dietary Allowances (RDA) and Adequate Intakes

  28. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Critical Thinking • What do the nutrition standards mean to you? • How much of a challenge would it be to apply those standards in your daily life?

  29. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Nutrient Analysis • First step in evaluating the diet • Most people do not realize how harmful and non-nutritious many common foods are

  30. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Nutrient Analysis • Analysis coverscalories, carbohydrates, fats, cholesterol, and sodium • Also covers eight crucial nutrients: protein, calcium, iron, vitamin A, thiamin, riboflavin, niacin, and vitamin C • If the regular diet has enough of these eight nutrients, foods consumed in natural form typically contain all the other nutrients needed

  31. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Nutrient Analysis • Most revealing information learned in a nutrient analysis is the source of fat intake • Average daily fat consumption in the U.S. diet • About 34% of the total caloric intake • Much of it from saturated fat and trans fatty acids, which increase the risk for chronic diseases

  32. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Calories in Fast Food Wendy’s Frosty, med. Tuna Sweet Onion Teriyaki Veggie Del. Market Fresh Roast Beef Roast Chicken Club Regular Roast Beef Ice Cream Shake, med. Double Whopper Whopper w/ Cheese Whopper Large Fries Chicken McGrill Big Mac Subway Arby’s Burger King McDonald's

  33. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Fat Content in Fast Food

  34. Sizing Up Fast Foods

  35. Onions Oranges Peppers Strawberries Spinach Tea (green, black, red) Tomatoes Yogurt Avocados Bananas Beans Beets Blueberries Broccoli Butternut squash Carrots Grapes Kale Kiwifruit Flaxseeds Nuts (Brazil, Walnuts) Salmon (wild) Soy Oats and oatmeal Olives andolive oil Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Super Foods • The following “super” foods that fight disease and promote health should be included often in the diet

  36. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Grains, Vegetables, & Fruits • Provide nutritional base for a healthy diet • Daily fruits and vegetables should include • One good source of pro-vitamin A or carotene (apricots, cantaloupe, broccoli, carrots, pumpkin, dark leafy vegetables) • One good source of vitamin C (citrus fruit, kiwi fruit, cantaloupe, strawberries, broccoli, cabbage, cauliflower, green pepper) • The recommended 5 to 9 servings of fruits and vegetables daily has no substitute

  37. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Phytochemicals • Fruits and vegetables are the sole source of phytochemicals • Show promising results in the fight against cancer • Their actions are so diverse that, at almost every stage of cancer, they can block, disrupt, slow down, or even reverse the process

  38. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Mediterranean Diet • Mediterraneans have lower rates of diet-linked diseases and a longer life expectancy • Although a semivegetarian diet, up to 40% of the daily caloric intake comes from fat: mostly monounsaturated fat from olive oil

  39. 3.11 The Mediterranean Diet • The Mediterranean diet is more than just a “diet”: it is a dietary pattern that has existed for centuries

  40. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Ethnic Diets • Are healthier than the typical American diet • Emphasize consumption of complex carbohydrates • Limit fat intake • Become unhealthy when “Americanized”

  41. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Critical Thinking • Do you take supplements? • If so, for what purposes are you taking them—and do you feel that you could restructure your diet so that you could do without them?

  42. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Nutrient Supplements • Half of all adults in U.S. take daily nutrient supplements • Nutrient requirements for body normally can be met by consuming 1,200 calories per day, as long as the diet contains the recommended servings from the five food groups

  43. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Nutrient Supplements • Water-soluble vitamins: The body cannot retain these vitamins as long as fat-soluble vitamins; excessive intake is excreted • Small amounts, however, can be retained for weeks or months • Fat-soluble vitamins: stored in fatty tissue; daily intake of these vitamins is not as crucial • Too much vitamin A and vitamin D can be detrimental

  44. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Nutrient Supplements • Do not take megadoses of a supplement(s) • For some nutrients, a dose of five times the RDA taken over several months may create problems • Vitamin and mineral doses should not exceed ULs • For nutrients that do not have a UL, no dosage higher than three times the RDA should be taken

  45. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Antioxidants • Much research is being done on antioxidants for thwarting chronic diseases • Although there are over 4,000 antioxidants, the four most studied are • Vitamin C • Vitamin E • Beta-carotene (a precursor to vitamin A) • Selenium

  46. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Antioxidants • Oxygen is used to change carbohydrates and fats into energy • A small amount of oxygen ends up in an unstable form, referred to as oxygen freeradicals • A free radical molecule has a normal proton nucleus with a single, unpaired electron (making it extremely reactive)

  47. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Antioxidants • Free radicals attack and damage proteins and lipids • Damage is thought to contribute to the development of • Cardiovascular disease, cancer, emphysema, cataracts, Parkinson's disease, premature aging • Free radical formation is enhanced by • Solar radiation, cigarette smoke, air pollution, radiation, some drugs, injury or infection, chemicals (such as pesticides), and other environmental factors • Antioxidants offer protection by absorbing free radicals

  48. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Antioxidants • When free radicals are produced faster than the body can neutralize them, they cause damage • Antioxidants are found abundantly in food, especially in fruits and vegetables • Most Americans do not eat the minimum five daily servings of fruits and vegetables

  49. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Antioxidants • Some authors/researchers believe antioxidant supplements further prevent free radical damage • The University of California at Berkeley Wellness Letter recommends the following daily supplements: • 250 to 500 mg of vitamin C • 200 to 400 IU vitamin E (natural vitamin E)

  50. Nutrients Balancing the Diet Nutrient Supplementation Energy (ATP) Production Nutrition for Athletes Special Nutrient Needs of Women Dietary Guidelines for Americans Antioxidants • Vitamin C: Consuming 5 or more daily servings of fruits and vegetables will provide the recommended amount • Vitamin E: Obtaining the recommended daily antioxidant amount of vitamin E through diet alone is practically impossible • May reduce the risk of heart disease in healthy people • Some research questions the benefits of vitamin E supplementation—additional research is required

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