Chapter Five Understanding Nutrition and Your Diet

1. Chapter FiveUnderstanding Nutrition and Your Diet

2. Nutrients Elements necessary for growth, energy, and repair of tissues. • Carbohydrates • Fats • Protein • Vitamins • Minerals • Dietary fiber • Water * calorie = energy required to raise 1g of water 1ºC (carbohydrates, fats, proteins)

3. Carbohydrates • Function: energy • Kcal value: 4kcal/gram • RDA: 60% of foods should derive from carbs • Types: mono, di, poly saccharides

4. Fats • Function: long term energy, insulation, carrier of certain vitamins, and feeling of satiety (fullness) • Kcal value: 9 kcal/gram • Types: saturated,monounsaturated polyunsaturated, trans fat • RDA: No more than 20-35% total kcal; <10% kcal from saturated;

5. Tropical Oils • Plant sources that are considered saturated fats • Examples are: Coconut, Palm, Palm kernel • Found in products such as: • Snack foods • Crackers • Cookies • Breakfast cereals

6. What is Cholesterol? • White fat-like substance found in cells of animal origin • Function: synthesizes cell membranes, forms hormones, and bile • The body makes cholesterol from the liver • The amount of intake should be limited to less than 300 mg/day • HDL vs. LDL

7. Protein • Function: growth and repair of tissue • Kcal value: 4 kcal/gram • RDA: 58 g/men and 46 g/women or 15% of total kcal • Types: essential and non-essential amino acids

8. Vitamins • Function: organic compounds required for normal growth, reproduction, and maintenance of health. • Kcal value: 0 kcal • Types: water soluble (B-complex,C), fat soluble can be toxic (A,D,E,K)

9. Minerals • Inorganic materials needed in trace amounts for normal body maintenance and critical for regulation of body processes • Kcal value: 0 kcal • Types: major (high amounts in body tissues) and minor minerals (small amounts)

10. Water • Function: medium for waste transport, thermoregulation, and biochemical reactions • Kcal value: 0 kcal • RDA: 6-10 glasses/day/adults (depends on activity, environment) • Check your urine color to determine fluid maintenance

11. Fiber • Edible, indigestible roughage • Function: allows transition of food within the bowels • Kcal value: 0 kcal • Types: soluble/insoluble fiber • RDA: 25-35 grams/day/adults

12. MyPyramid.GovSteps to a Healthier You

13. Anatomy of MyPyramid Personal approach to healthy eating • One size doesn't fit all • Activity • Moderation • Personalization • Proportionality • Variety • Gradual improvement

14. What is a "Healthy Diet"? The Dietary Guidelines (2005) describe a healthy diet as one that: • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products • Includes lean meats, poultry, fish, beans, eggs, and nuts • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

15. Dietary Guidelines for Americans 2005 Key Recommendations for the General Population • Adequate nutrients within calorie needs • Weight Management • Physical Activity • Food groups to encourage • Sodium and potassium • Alcoholic beverages • Food safety

16. Functional Foods • Foods capable of contributing to the improvement/prevention of specific health problems • Examples: garlic, olive oil, fiber, folic acid, foods rich in calcium, A,C,E • Probiotics- living bacteria thought to help prevent disease and boost immunity (yogurt)

17. Food Labeling

18. Dietary Supplements • Americans spent over 19 billion on supplements (2004) • These are OTC products that supplement one’s diet • They are not suppose to replace meals or conventional foods • Must be deemed safe for human use (FDA) • They cannot claim to cure or treat diseases

19. Foodborne Illness • Consumption of contaminated food products • Symptoms mimic flu-like maladies • Develops within 1-6 hours of exposure • Bacterial exposure (salmonella most common)

20. To Avoid Foodborne Illness: • Clean hands, food contact surfaces, and fruits and vegetables • Separate raw, cooked, and ready-to-eat foods • Cook foods to a safe temperature • Chill (refrigerate) perishable food promptly and defrost foods properly. • Avoid raw (unpasteurized) milk , raw or partially cooked eggs, raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts.

21. Vegetarian Diets • Ovolactovegetarian • Lactovegetarian • Vegan • Pesco-vegetarian Relies on plant sources for nutrients Types of vegetarians:

22. Food Allergies • Reaction by the immune system to attack the body based on food consumed • Can be mistaken for food intolerance-(enzyme deficiency) • Common food allergies include: peanuts, milk, soy products, shellfish, and wheat • Could cause shock and/or even death

23. Chapter FiveUnderstanding Nutrition and Your Diet