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Nutrition Basics

Nutrition Basics. Chapter 8. Nutritional Requirements: Components of a Healthy Diet. 45 essential nutrients Proteins, Fats, Carbohydrates, Vitamins, Minerals and Water. Fuel potential. Kilocalories ( kcalorie ).

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Nutrition Basics

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  1. Nutrition Basics Chapter 8

  2. Nutritional Requirements: Components of a Healthy Diet • 45 essential nutrients • Proteins, Fats, Carbohydrates, Vitamins, Minerals and Water. • Fuel potential. Kilocalories (kcalorie). • 1 Kcalorie = amount of heat it takes to raise the temperature of 1 liter of fluid 1 degree of centigrade. • 2000 kcalorie or calories per day meets a person’s needs. • 3 supply energy • Fat = 9 calories per gram • Protein = 4 calories per gram • Carbohydrates = 4 calories per gram

  3. Proteins • Forms muscle, bone, blood, enzymes, hormones and cell membrane. • Twenty common amino acids • Nine essential amino acids. • Eleven nonessential amino acids • Complete proteins provide all essential amino acids (e.g., meat, fish, poultry, eggs, milk, cheese, and soy). • Most plant proteins are incomplete (e.g., peas, beans, and nuts). • Recommended amount • 0.8 gram per kilogram of body weight (0.36g per pound) • 10-35% of total calorie intake • Average is 15-16%

  4. Fats or Lipids • Most concentrated source of energy • stored energy and provides insulation and support for body organs • Two fats • Linoleic acid (unsaturated fatty acid) • Alpha-linoleic acid (polyunsaturated fatty acid) • Triglycerides - glycerol molecule with 3 fatty acids • Saturated Fat (solid at room temperature) • Mono-unsaturated • Poly-unsaturated • Hydrogenation (H+ + unsaturated fat) • Trans fatty acids

  5. Fats and Health • Cholesterol *required for synthesis of cell membranes, vitamin D, and hormones • High Density Lipo-Protein (HDLs) – good cholesterol; transport cholesterol out of arteries • Low Density Lipo-Protein (LDLs) – bad cholesterol; transport cholesterol to organs and tissues, causing fat deposits on arterial walls • Absorbs Fat-soluble vitamins (A,D,E & K) • Make up 25%-35% of total daily calories • 7% from saturated fat • 10% from polyunsaturated fat • 20% from monounsaturated fat • Omega-3 fatty acids – AMDR -5-10% • Omega-6 fatty acids – AMDR – 0.6-1.2% • Recommended Intake • Adults • Men 17 grams per day of linoleic and 1.6 grams of alpha-linoleic • Women 12 grams per day of linoleic and 1.1 grams of alpha-linoleic • Only 3-4 teaspoons (15-20 grams) of vegetable oil per day • AMDRs for total fat 20-35% AMDR=Acceptable Macronutrient Distribution Ranges

  6. Carbohydrates • Supply energy for the body cells • Two groups • Simple Carbs: One or two sugar units • Fruit, sugar, honey, malt (e.g., barley or wheat), and milk • Complex Carbs: Multiple sugar units • Starches and fiber • Grains – wheat, rye, rice, oats, barley, and millet (white grains) • Legumes – dry beans, peas, and lentils • Tubers – potatoes and yams • Digestion • Mouth and small intestines • Break down to glucose

  7. Refined Carbohydrates Versus Unrefined (Whole) Grains • All grains before processing • Inner layer, germ • Middle layer, endosperm • Outer layer, bran • During processing • Germ and bran are removed leaving just the starch of the endosperm

  8. Glycemic Index and Glycemic Response • Insulin and glucose levels • Quick rise in glucose and insulin levels = high glycemic index • Eating high glycemic index foods may increase appetite • May increase risk of diabetes and heart disease • Unrefined grains, fruits, vegetables and legumes – relatively low glycemic index http://www.glycemicedge.com/glycemic-index-chart/

  9. Recommended Carbohydrate Intake • Average American – 200-300 grams • 130 grams needed to meet the body’s requirements for essential carbohydrates • Adults – 45-65% of total daily calories or 225-325 grams

  10. Fiber • Food and Nutrition Board • Dietary fiber nondigestible carbohydrate that is present naturally • Functional fiber nondigestible carbohydrate that has been isolated or synthesized • Total fiber is the sum of both • Sources • All plant substances • Recommended intake • 38 grams for adult men • 25 grams for adult women • Needs to come from foods not supplements

  11. Vitamins • Organic (carbon-containing) substances required in small amounts to promote specific chemical reactions (catalyst) within a living cell. • Thirteen vitamins: • Four Fat Soluble: A, D, E, and K. • Nine Water Soluble: C and 8 B-complex vitamins. Thiamin (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, B-12, Biotin and Pantothenic acid. • Sources: • Human body does not manufacture most vitamins • Abundant in fruits, vegetables and grains

  12. Minerals • Inorganic compounds. • Helps to regulate body functions, aid in growth, maintenance of body tissues, and a catalyst for energy release. • 17 essential minerals. • Major minerals - 100 milligrams or more. • calcium, phosphorus (e.g., additives), magnesium (e.g., nuts), sodium, potassium, iron, and chloride (e.g., additives, such as sodium chloride).

  13. Water • Composed of about 50-60% water • Can live up to 50 days without food , but only a few days without water • Water and other beverages make-up 80-90% of your daily water intake • Men – 3.7 total liters of water, with 3.0 liters (13 cups) coming from beverages • Women – 2.7 total liters of water, with 2.2 (9 cups) coming from beverages

  14. Other Substances in Food Antioxidants – • Reduction in cancers • Vitamin C & E, selenium (e.g., nuts), carotenoids • Phytochemicals • Soy foods may help lower cholesterol levels • Cruciferous vegetables render some carcinogenic compounds harmless • Allyl sulfides (garlic and onions) boosts the cancer-fighting immune cells

  15. Basal Metabolic Rate Your basal metabolic rate, or BMR, is the minimum calorific requirement needed to sustain life in a resting individual. It can be looked at as being the amount of energy (measured in calories) expended by the body to remain in bed asleep all day! BMR can be responsible for burning up to 70% of the total calories expended, but this figure varies due to different factors (see below). Calories are burned by bodily processes such as respiration, the pumping of blood around the body and maintenance of body temperature. Obviously the body will burn more calories on top of those burned due to BMR.

  16. Harris-Benedict Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age) Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age) Note: 1 inch = 2.54 cm.1 kilogram = 2.2 lbs. Example: You are femaleYou are 30 yrs oldYou are 5' 6 " tall (167.6 cm)You weigh 120 lbs. (54.5 kilos)Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day

  17. Activity Multiplier Sedentary = BMR X 1.2 (little or no exercise, desk job)Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) Example:Your BMR is 1339 calories per dayYour activity level is moderately active (work out 3-4 times per week)Your activity factor is 1.55Your TDEE = 1.55 X 1339 = 2075 calories/day Determine the energy cost: ______________________

  18. USDA’s MyPyramid

  19. Vegetarians • Possible reasons: health environmental concerns financial considerations ethics or religion • Types: • Vegans (no animal products at all) • Lacto-vegetarians (milk and cheese) • Lacto-ovo-vegetarians (eggs and milk) • Partial vegetarians, semivegetarians, and pescovegetarians (eggs, dairy products, poultry and seafood) • A food plan for vegetarians • Vitamin B-12 • Vitamin D • Calcium • Iron • Zinc

  20. Protecting Yourself Against Foodborne Illness • Causes of Foodborne Illnesses • Campylobacter jejuni • Salmonella • Shigella • Escherichia coli • Listeria monocytogenes • Staphylococcus • Clostridium botulinum • Norovirus • Preventing and treating foodborne illnesses • Environmental Contaminants and organic foods • Food Allergies • Campylobacter jejuni • Staphylococcus • Salmonella • Escherichia coli

  21. Food Allergies and Food Intolerances • Food allergies • Reaction of the body’s immune system • Affect 2% of the adult population • 4-6% of infants • 90% of food allergies • Cow’s milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish • Food intolerances (metabolic problems)

  22. Wellness Worksheet Assignment Wellness Worksheets can be accessed online at www.mhhe.com/fahey8e From the website above, click on “student edition” at the bottom left column. Click on “wellness worksheets” Click on “126 Wellness Worksheets are available online” in the middle of the page. Click on “65: Determining Daily Energy and Macronutrient Intake Goals” and complete the worksheet. Print out the completed worksheet and submit on Wednesday, October 19th

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