NUTRITION, METABOLISM, AND BODY TEMPERATURE REGULATION

1. NUTRITION, METABOLISM, AND BODY TEMPERATURE REGULATION

2. NUTRITION • A nutrient is a substance in food that is used by the body to promote normal growth, maintenance, and repair • Some nutrients are used to build cell structures, replace worn-out parts, and synthesize functional molecules • Most nutrients are used as metabolic fuel • They are oxidized and transformed to ATP, the chemical energy form used by cells • The energy value of foods is measures in kilocalories (kcal) (large calories) ( C ) • One kilocalorie is the amount of heat energy needed to raise the temperature of 1 kilogram of water 1o C (1.8o F) and is then unit conscientiously counted by dieters

3. NUTRITION • There are six categories of nutrients: carbohydrates, lipids, proteins, vitamins, minerals, and water • Essential nutrients are those that cannot be made by the body and must be obtained in the diet

4. Food Groups • A diet consisting of foods from each of the five food groups: normally guarantees adequate amounts of all the needed nutrients • Grains • Fruits • Vegetables • Meats • Fish • Milkproducts

5. FOOD PYRAMID

6. New/Old Food Pyramid

7. New Food Pyramid • The Food Guide Pyramid is one way for people to understand how to eat healthy. A rainbow of colored, vertical stripes represents the five food groups plus fats and oils. Here's what the colors stand for: • orange - grains • green - vegetables • red - fruits • yellow - fats and oils • blue - milk and dairy products • purple - meat, beans, fish, and nuts • The U.S. Department of Agriculture (USDA) changed the pyramid in spring 2005 because they wanted to do a better job of telling Americans how to be healthy. The agency later released a special version for kids. Notice the girl climbing the staircase up the side of the pyramid? That's a way of showing kids how important it is to exercise and be active every day. In other words, play a lot! The steps are also a way of saying that you can make changes little by little to be healthier. One step at a time, get it?

8. Orange/Grains

9. OrangeGrains (Whole/Refined) • What foods are in the grain group?Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. • Examples include: • whole-wheat flour • bulgur (cracked wheat) • oatmeal • whole cornmeal • brown rice

10. OrangeGrains (Whole/Refined) • Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. • Some examples of refined grain products are: • white flour • degermed cornmeal • white bread • white rice • Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. • Some food products are made from mixtures of whole grains and refined grains.

11. Green/Vegetables

12. Green ColumnVegetable • What foods are in the vegetable group?Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.Vegetables are organized into 5 subgroups, based on their nutrient content. Some commonly eaten vegetables in each subgroup are: • Dark green vegetables: • bok choybroccoli collard greensdark green leafy lettucekalemesclunmustard greensromaine lettucespinachturnip greenswatercress

13. Green ColumnVegetable • Dry beans and peas • black beansblack-eyed peasgarbanzo beans (chickpeas)kidney beanslentilslima beans (mature)navy beanspinto beanssoy beanssplit peastofu (bean curd made from soybeans)white beans

14. Green ColumnVegetable • Orange vegetables • acorn squashbutternut squashcarrotshubbard squashpumpkinsweetpotatoes

15. Green ColumnVegetable • Starchy vegetables • corngreen peaslima beans (green)potatoes

16. Green ColumnVegetable • Other vegetables • artichokesasparagusbean sproutsbeetsBrussels sproutscabbagecauliflowercelerycucumberseggplantgreen beansgreen or red peppersiceberg (head) lettucemushroomsokraonionsparsnipstomatoestomato juicevegetable juiceturnipswax beanszucchini

17. Red/Fruit

18. Red/Fruit • What foods are in the fruit group?Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten fruits are: • ApplesApricotsAvocadoBananasBerries: • strawberriesblueberriesraspberriescherries

19. Red/Fruit • GrapefruitGrapesKiwi fruitLemonsLimesMangoesMelons: • cantaloupehoneydewwatermelon • Mixed fruits: • fruit cocktail

20. Red/Fruit • NectarinesOrangesPeachesPearsPapayaPineapplePlumsPrunesRaisinsTangerines100% Fruit juice: • orangeapplegrapegrapefruit

21. Yellow/Oil

22. Yellow/Oil • Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Some common oils are: • canola oil • corn oil • cottonseed oil • olive oil • safflower oil • soybean oil • sunflower oil • Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like: • nuts • olives • some fish • avocados

23. Yellow/Oil • Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the Nutrition Facts label to find margarines with 0 grams of trans fat. Amounts of trans fat will be required on labels as of 2006. Many products already provide this information.Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no foods from plants sources contain cholesterol.A few plant oils, however, including coconut oil and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to besolid fats.Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common solid fats are: • butter • beef fat (tallow, suet) • chicken fat • pork fat (lard) • stick margarine • shortening

24. Light Blue/Milk

25. Light Blue/Milk • What foods are included in the milk, yogurt, and cheese (milk) group? • All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat. Some commonly eaten choices in the milk, yogurt, and cheese group are: • Milk*All fluid milk: • fat-free (skim)low fat (1%)reduced fat (2%)whole milk

26. Light Blue/Milk • flavored milks: • chocolatestrawberrylactose reduced milkslactose free milksMilk-based desserts*Puddings made with milkice milkfrozen yogurtice cream • Cheese*Hard natural cheeses: • cheddarmozzarellaSwissparmesansoft cheeses

27. Light Blue/Milk • ricottacottage cheeseprocessed cheeses • AmericanYogurt*All yogurt • Fat-freelow fatreduced fatwhole milk yogurt*Selection TipsChoose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts as part of the discretionary calorie allowance.If sweetened milk products are chosen (flavored milk, yogurt, drinkable yogurt, desserts), the added sugars also count as part of the discretionary calorie allowance.For those who are lactose intolerant, lactose-free and lower-lactose products are available. These include hard cheeses and yogurt. Also, enzyme preparations can be added to milk to lower the lactose content. Calcium-fortified foods and beverages such as soy beverages or orange juice may provide calcium, but may not provide the other nutrients found in milk and milk products.

28. Purple/Meat-Bean

29. Purple/Meat-Beans • What foods are included in the meat, poultry, fish, dry beans, eggs, and nuts (meat & beans) group? • All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. For more information on dry beans and peas click here.Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry. (See Why is it important to include fish, nuts, and seeds?)Some commonly eaten choices in the Meat and Beans group, with selection tips, are: What's in the Meat & Beans Group?How much is needed?What counts as an ounce?Nutrients and health implicationsTips for making wise choicesVegetarian ChoicesGrainsVegetablesFruitsMilkMeat & BeansOilsDiscretionary CaloriesPhysical Activity

30. Purple/Meat-Beans • Meats* • Lean cuts of: • beefhamlambporkvealGame meats: • bisonrabbitvenisonLean ground meats: • beefporklambLean luncheon meatsOrgan meats: • liver • giblets

31. Purple/Meat-Beans • Poultry* • chickenduckgooseturkeyground chicken and turkeyEggs* • chicken eggsduck eggs

32. Purple/Meat-Beans • Dry beans and peas: • black beansblack-eyed peaschickpeas (garbanzo beans)falafelkidney beanslentilslima beans (mature)navy beanspinto beanssoy beanssplit peastofu (bean curd made from soy beans)white beansbean burgers: • garden burgersveggie burgerstempehtexturized vegetable protein (TVP)

33. Purple/Meat-Beans • Nuts & seeds* • almondscashewshazelnuts (filberts)mixed nutspeanutspeanut butterpecanspistachiospumpkin seedssesame seedssunflower seedswalnuts

34. Purple/Meat-Beans • Fish* • Finfish such as: • catfishcodflounderhaddockhalibutherringmackerelpollockporgysalmonsea basssnapperswordfishtrouttuna

35. Purple/Meat-Beans • Shellfish such as: • clamscrabcrayfishlobstermusselsoctopusoystersscallopssquid (calamari)shrimpCanned fish such as: • anchoviesclamstunasardines

36. Purple/Meat-Beans • *Selection TipsChoose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef (75 to 80% lean) or chicken with skin, the fat in the product counts as part of the discretionary calorie allowance. Click here for more details on discretionary calories.If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick margarine, this also counts as part of the discretionary calorie allowance. Click here for more details on discretionary calories.Select fish rich in omega-3 fatty acids, such as salmon, trout, and herring, more often (See Why is it important to include fish, nuts, and seeds?). Liver and other organ meats are high in cholesterol. Egg yolks are also high in cholesterol, but egg whites are cholesterol-free. Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium. Check the ingredient and Nutrition Facts label to help limit sodium intake. Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __”, which mean that a sodium-containing solution has been added to the product. Sunflower seeds, almonds, and hazelnuts (filberts) are the richest sources of vitamin E in this food group. To help meet vitamin E recommendations, make these your nut and seed choices more often.

37. Physical Activity

38. Physical Activity • Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.Moderate physical activities include: • Walking briskly (about 3 ½ miles per hour) • Hiking • Gardening/yard work • Dancing • Golf (walking and carrying clubs) • Bicycling (less than 10 miles per hour) • Weight training (general light workout) • Vigorous physical activities include: • Running/jogging (5 miles per hour) • Bicycling (more than 10 miles per hour) • Swimming (freestyle laps) • Aerobics • Walking very fast (4 ½ miles per hour) • Heavy yard work, such as chopping wood • Weight lifting (vigorous effort) • Basketball (competitive) • Some physical activities are not intense enough to help you meet the recommendations. Although you are moving, these activities do not increase your heart rate, so you should not count these towards the 30 or more minutes a day that you should strive for. These include walking at a casual pace, such as while grocery shopping, and doing light household chores.

39. NUTRITION • The ability of cells, especially those of the liver, to convert one type of molecules to another is truly remarkable • These interconversions allow the body to use the wide range of chemicals found in foods and to adjust to varying food intakes • But there are limits to these conversions: • At least 45-50 molecules, called essential nutrients, cannot be made by the body and so must be provided by the diet

40. CARBOHYDRATESDietary Sources • Except for milk sugar (lactose) and small amounts of glycogen found in meats, all the carbohydrates we ingest are derived from plants • Sugars (monosaccharides and disaccharides) come from fruits, sugar cane, sugar beets, honey, and milk • Polysaccharide starch is found in grains, legumes, and root vegetables • Cellulose, a polysaccharide plentiful in most vegetables, is not digested by humans but provides roughage, or fiber, which increases the bulk of the stool and facilitates defecation

41. CARBOHYDRATESUses in the Body • Glucose (monosaccharide) is the carbohydrate molecule ultimately used by the body as fuel to make ATP • Carbohydrate digestion also yields fructose and galactose, but these monosaccharides are converted to glucose by the liver before they enter the general circulation • Any glucose in excess of what the body needs for ATP synthesis is converted to glycogen or fat and stored for later use • Pentose (monosaccharides) are used to synthesize nucleic acids

42. CARBOHYDRATESDietary Requirements • The current recommendation is 125-175 grams of carbohydrates daily with the emphasis on complex carbohydrates (whole grains and vegetables) • When less than 50 grams per day is consumed, tissue proteins and fats are used for energy fuel • Starchy foods and milk have many valuable nutrients, such as vitamins and minerals • Refined carbohydrates (sugary foods and soft drinks) provide energy sources only—the term “empty calories” is commonly used to describe such food • Excess stored as fat (obesity)

43. LIPIDSDietary Sources • The most common dietary lipids are the neutral fats, triglycerides or triacylglycerols, which occur as saturated fats and unsaturated fats • Compounds of higher fatty acids (molecular mass: e.g., oleic) with glycerol • They are the common fats of animal and plant tissue • Known as oils when liquid • Saturated fats (single bonds): animal products such as meat and dairy foods and in a few plant products such as coconut • Unsaturated fats are present in seeds, nuts, and most vegetable oils • Fats are digested to fatty acids and monoglycerides and then reconverted to triglycerides for transport in the lymph • Cholesterol is another dietary lipid that is found in egg yolk, meats, and milk products

44. LIPIDS

45. LIPIDSDietary Sources • Although the liver is adapt at converting one fatty acid to another, it cannot synthesize linoleic or linolenic acids • These are essential fatty acids that must be ingested • Found in most vegetable oils

46. LIPIDSUses in the Body • Dietary fats are essential as the major source of fuel for hepatocytes (liver cell) and skeletal muscle, for absorption of fat-soluble vitamins, and as components (phospholipids) of the myelin sheaths and cellular membranes of the body

47. LIPIDS

48. LIPIDSUses in the Body • Fatty deposits in adipose tissue provide: • 1. A protective cushion around body organs • 2. An insulating layer beneath the skin • 3. An easy-to-store concentrated source of energy fuel

49. LIPIDSUses in the Body • Unlike neutral fats, cholesterol is not used for energy: • It is important as a stabilizing component of plasma membranes and is the precursor from which bile salts, steroid hormones, and other essential molecules are formed

50. LIPIDSDietary Requirements • Represents over 40% of the calories in the typical American diet • Diet high in saturated fats and cholesterol may contribute to cardiovascular disease • American Heart Association suggest: • 1. Fats should represent 30% or less of total caloric intake • 2. Saturated fats should be limited to 10% or less of total fat intake • 3. Daily cholesterol intake should be no more than 200 mg (amount in one egg yolk)