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Chapter Four

Chapter Four. Nutrition I. Nutrition. Objectives: Define the essential nutrients and describe their roles Explain the USDA Food Guide Pyramid. Why follow the Food Guide Pyramid?. 40 different nutrients are required to maintain good heal

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Chapter Four

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  1. Chapter Four Nutrition I

  2. Nutrition • Objectives: • Define the essential nutrients and describe their roles • Explain the USDA Food Guide Pyramid

  3. Why follow the Food Guide Pyramid? • 40 different nutrients are required to maintain good heal • NO SINGLE FOOD SOURCE contains all these nutrients!!!! • Poor dietary habits = CVD, obesity, and certain types of cancer • What is our intake of salt, sugar, & fat, and how does this compare with our RDA for vitamins & minerals?

  4. Essential Nutrients • Nutrients essential for maintaining a healthy lifestyle: • Macronutrients • Micronutrients • Collectively, these nutrients are responsible for: • Growth, repair, maintenance of tissues • Regulation of body process • Providing energy

  5. Macronutrients • Provides energy in the form of calories • Carbohydrates • Proteins • Fats

  6. Carbohydrates • 55 – 60% of daily caloric intake • 4 calories/gram • Major source of energy • 3 Types: • Complex carbohydrates • Dietary Fiber • Simple carbohydrates

  7. Complex Carbohydrates • 45 – 50% of daily caloric intake • Low in calories • Provides a steady source of energy • Rich source of micronutrients • Food sources: • Breads, cereals, pastas, grains

  8. Dietary Fiber • Roughage or bulk • RDA: 25 – 30 grams/day • Not digested by the small intestine • Lowers an individual’s risk of developing CVD and cancer • 2 types: • Soluble • Insoluble

  9. Soluble Fiber • Aids the body in removing fats • Reduces blood cholesterol & blood glucose • Food sources: oats, fruits, barley, and legumes

  10. Insoluble Fiber • Cannot be digested by body • Reduces the risk of colon cancer: • Allows food residue to pass more quickly through the intestinal tract • Food sources: wheat, cereal, vegetables, and the skins of fruits

  11. Simple Carbohydrates • Found naturally in milk, fruit, honey, and some vegetables • Foods high in simple carbohydrates: • Candy, cake, soda, and jelly • “Empty Calories” • Limit to 10% of daily caloric intake

  12. Fats • 25 – 30% of daily caloric intake • 9 calories/gram • Body’s primary source of energy • Types: • Saturated fats • Trans Fatty Acids • Unsaturated fats • Monounsaturated fats • Polyunsaturated fats

  13. Essential Functions of Fat • Insulation • Protects vital organs • Adds flavor & texture • Satisfies appetite • Transports vitamins A, D, E, & K • Essential in the synthesis of hormones • Necessary for normal growth & healthy skin

  14. Excess Fat Intake • Many Americans consume 37 – 40% of their daily caloric intake from fats • Americans lead the world in heart disease • Cancer statistics: • Linked to cancer of the breast, prostate, & colon

  15. Saturated Fats • 2 rules: • Do not melt at room temperatures • Animal products: Meats, lard, cream, butter, cheese, and whole milk • Increases blood cholesterol & contributor to colorectal cancer

  16. Trans Fatty Acids • Found in foods that are high in partially hydrogenated vegetable oils • Examples: • Fried foods • “store bought” sweets • Typically raise blood cholesterol

  17. Unsaturated Fats • Derived from plant products • Monounsaturated found in olives, peanuts, and canola oils • Polyunsaturated found in margarine, pecans, corn oil, and soybean oil

  18. Proteins • 12 – 15% of daily caloric intake • 45 – 65 grams/day • Intake should not exceed 1.6 g/kg • Composed of about 20 amino acids • non-essential amino acids: produced by the body (11 out of the 20) • essential amino acids: unable to be made by the body (9 out of the 20)

  19. Functions of Protein • Growth, maintenance, & repair of all body tissues • Muscles, blood, bones, internal organs, skin, hair, & nails • Maintains normal balance of body fluids • Needed in the synthesis of enzymes, hormones, and antibodies

  20. Protein Supplementation • Inadvisable • Protein recommendations meet energy needs • Excess protein can: • damage the kidneys & increase calcium excretion • Affect bone health • Inhibit muscle growth & endurance performance

  21. Micronutrients • Regulate bodily functions • Vitamins • Minerals

  22. Vitamins • Needed for metabolism, growth, and development of basic body functions • Maintenance and repair of eyes, bones, & cellular membranes • Enzyme reactions • Metabolism of fats, carbohydrates, & proteins • Synthesis of red & white blood cells

  23. Vitamins cont… • Requirements differ for: • Pregnant women • Smokers • 2 categories: • Fat-soluble • Water-soluble

  24. Fat-soluble • Vitamins: A, D, E, & K • Transported by fat cells & liver • Not excreted in urine • Can build up to toxic levels

  25. Water-soluble • B Vitamins & Vitamin C • Must be replaced daily • In excess, these vitamins are excreted through urine & sweat

  26. Minerals • Important role in bodily functions • Enzyme functions • Muscle contraction • Nerve function • Water balance • Acid-base balance • Blood clotting • Contained in hard parts of the body: nails, teeth, bones

  27. Minerals cont… • Two groups: • Macrominerals: 100 mg or more/day • Microminerals: less than a 100 mg/day

  28. Antioxidants • Suppresses cell deterioration • “slows the aging process” • Vitamins: C, E, & A • Carotenoids, Flavenoids, & Selenium • Food sources: see Table 4.7

  29. Water • “Forgotten nutrient” • 60% of the body comprised of water • To prevent dehydration: • 2-3 eight ounce cups prior to exercise • 4-6 oz. every 15 minutes during activity • Rehydrate after activity

  30. Dehydration Risks • overweight • deconditioned • unacclimitized • not eating breakfast • younger and older

  31. Food Group Overview • Number of servings • Serving Sizes • Bread group • Fruit group • Vegetable group • Meat group • Milk group • Fat group

  32. Food Pyramid

  33. Summary • 40 different nutrients are required to maintain good health • These nutrients are responsible for growth, repair, maintenance of tissues, regulation of body process, and providing energy • Carbohydrates, Fats, and Proteins provide energy in the form of calories • Vitamins and minerals regulate bodily functions • For total carbohydrates, dietary fiber, vitamins, and minerals, your goal is to reach 100% of the RDA

  34. Contacts & Websites • American Dietetic Association • www.eatright.org • General Nutrition Site • www.healthy.net/index.html • Food and Drug Administration • www.fda.gov • Food and Nutrition Service • www.usda.gov/fcs • National Association of Anorexia Nervosa and Associated Disorders • www.injersey.com/Living/Health/anad.index.html

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