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Nutrition Basics

Nutrition Basics. Chapter 12. Nutritional Requirements: Components of a Healthy Diet. Your body requires 45 essential nutrients: Proteins, fats, carbohydrates, vitamins, minerals, water Macronutrients Micronutrients Body obtains nutrients through process of digestion

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Nutrition Basics

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  1. Nutrition Basics Chapter 12

  2. Nutritional Requirements: Components of a Healthy Diet • Your body requires 45 essential nutrients: • Proteins, fats, carbohydrates, vitamins, minerals, water • Macronutrients • Micronutrients • Body obtains nutrients through process of digestion • Energy in food is expressed as kilocalories (kcalorie) • 1 kcalorie= amount of heat it takes to raise the temperature of 1 liter of fluid 1 degree centigrade • 2,000 calories per day meets a person needs. • 1,000 calories = 1 kcalorie • 3 categories supply energy • Fat = 9 calories per gram • Protein = 4 calories per gram • Carbohydrates = 4 calories per gram

  3. Table 12.1 The Six Classes of Essential Nutrients

  4. Figure 12.1 The Digestive System

  5. Proteins – Basis of Body Structure • Form muscle, bone, blood, enzymes, hormones, cell membranes • Twenty common amino acids – building blocks • Nine essential amino acids • Eleven nonessential amino acids • Complete proteins provide all essential amino acids • Most animal proteins provide complete proteins • Most plant proteins are incomplete • Plants, legumes, nuts • Combine 2 vegetables to make up missing amino acids • Recommended amount • 0.36 grams per pound of body weight • 10-35% of total calorie intake • Average is 15-16%

  6. Fats (or Lipids) • Essential in small amounts • Most concentrated source of energy (9 cals/gram) • Stored energy, provides insulation and support for body organs • Two fats are essential components of diet • Linoleic acid • Alpha-linolenicacid • 10% from saturated fats • Triglycerides - glycerol molecule with 3 fatty acid chains • Animal fats primarily made of triglycerides • Unsaturated • Monounsaturated • Polyunsaturated • Saturated • Hydrogenation • Trans fatty acids

  7. Fats and Health • Cholesterol • Low density lipoprotein (LDL) – “bad” cholesterol • High density lipoprotein (HDL) – “good” cholesterol • Absorbs fat-soluble vitamins (A,D,E, K) • 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-linolenic • Women 12 grams per day of linoleic and 1.1 grams of alpha-linolenic • Only 3-4 teaspoons (15-20 grams) of vegetable oil per day • AMDRs for total fat 20-35%

  8. Carbohydrates • Supply energy for body cells • Two groups • Simple carbs: one or two sugar units • Fruit, sugar, honey, malt, and milk • Complex carbs: multiple sugar units • Starches and fiber • Grains – wheat, rye, rice, oats, barley, millet • Legumes – dry beans, peas, lentils • Tubers – potatoes, yams • Digestion • Mouth and small intestines • Break down to glucose

  9. Refined Carbohydrates versus Whole Grains • Refined (processed) • 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 starchy endosperm

  10. 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

  11. Recommended Carbohydrate Intake • Average American consumes 200-300 grams • 130 grams needed to meet the body’s requirements for essential carbohydrates • Recommended: adults 45-65% of total daily calories (225-325 grams) • WHO recommends a limit of 10% of total calories from added sugars • USDA recommends about 8 teaspoons of sugar per day

  12. Fiber – A Closer Look • Food and Nutrition Board • Dietary fiber: nondigestiblecarbohydrate that is present naturally • Functional fiber: nondigestiblecarbohydrate that has been isolated or synthesized • Total fiber is the sum of both • Soluble (viscous) fiber • Insoluble fiber • Sources • All plant substances • Recommended intake • 38 grams for adult men • 25 grams for adult women • Needs to come from foods, not supplements

  13. Vitamins • Organic (carbon-containing) substances required in small amounts to regulate various processes within a living cell • 13 vitamins: • 4 fat soluble: A, D, E, K • 9 water soluble: C and 8 B-complex vitamins (thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folate, B-12, biotin, pantothenic acid) • Sources: • Human body does not manufacture most vitamins • Abundant in fruits, vegetables, grains

  14. Minerals • Inorganic micronutrients (do not contain carbon) • Help to regulate body functions, aid growth, maintain body tissues, release energy • 17 essential minerals • Major minerals: 100+ milligrams per day • Calcium, phosphorus, magnesium, sodium, potassium, chloride • Trace minerals: minute amounts • Copper, fluoride, iodide, iron, selenium, zinc

  15. Water • You are composed of about 50-60% water • Can live up to 50 days without food, but only a few days without water • Food and fluids you consume provide80-90% of your daily water intake;the rest is through metabolism • Food and Nutritional Board • 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 liters (9 cups) coming from beverages

  16. Other Substances in Food • Antioxidants • React with free radicals • Vitamin C, vitamin E, selenium, carotenoids • Phytochemicals • Soy foods may help lower cholesterol levels • Cruciferous vegetables render some carcinogenic compounds harmless • Allyl sulfides (garlic and onions) boost the cancer-fighting immune cells

  17. Nutritional Guidelines:Planning Your Diet • Here are several tools to help you design a healthy diet: • Dietary Reference Intakes • Dietary Guidelines for Americans • MyPyramid

  18. Dietary Reference Intakes (DRIs) • Food and Nutrition Board set standards • RDAs (recommended daily allowance) • AI (adequate intake) • Include standards for both recommended and maximum safe intakes • Established standards for nutrient intake • Prevent nutrient deficiencies • Promote health • Daily Values used on food labels • Based on 2,000 calorie diet

  19. Dietary Guidelines for Americans • Reduce overall calories • Eat a variety of nutrient-dense foods • Limit saturated fats to less than 7% of total calories • Limit cholesterol to less than 300 mg per day • Choose high-quality proteins • Choose carbohydrates wisely • Eat less sodium • Eat more potassium • Reduce or eliminate alcohol • Follow food safety guidelines

  20. Figure 12.3 Nutrient Density of 12-ounce Portions of Selected Beverages

  21. USDA’s MyPyramid • USDA released in 2005 • Reminds consumers to make healthy food choices and to be active every day • Key messages: • Personalization • Daily physical activity • Moderation of food intake • Proportionality • Variety • Gradual improvement

  22. Figure 12.4 USDA’s MyPyramid

  23. Figure 12.5 MyPyramid Food Intake Patterns

  24. Table 12.6 MyPyramid Daily Calorie Intake Levels

  25. MyPyramid: Number of Daily Servings and Serving Sizes • Grains (6):1 slice of bread, 1 small muffin (2.5” diameter), 1 cup ready-to-eat cereal flakes, ½ cup cooked cereal, 1 (6”) tortilla • Vegetables (5):½ cup cooked or raw vegetables, 1 cup raw leafy salad greens,½ cup of vegetable juice • Fruit (4): ½ cup fresh/canned/frozen fruit, ½ cup 100% fruit juice, 1 small whole fruit, ¼ cup dried fruit

  26. MyPyramid: Number of Daily Servings and Serving Sizes • Milk/Dairy (3): 1 cup milk or yogurt, ½ cup ricotta cheese, 1½ oz. natural cheese, 2 oz. processed cheese • Meat and Beans (5½):1 oz. cooked lean meat/poultry/fish, ¼ cup cooked dry beans or tofu, 1 egg, 1 tablespoon peanut butter, ½ oz. nuts or seeds • Oils (6 teaspoons per day) • Discretionary calories,solid fats, and added sugars

  27. The Vegetarian Alternative • Reasons • Types: • Vegans • Lacto-vegetarians • Lacto-ovo-vegetarians • Partial vegetarians • Semivegetarians • Pescovegetarians • A food plan for vegetarians • Vitamin B-12 • Vitamin D • Calcium • Iron • Zinc

  28. Functional Foods • Foods to which health-promoting or disease-preventing components have been added • Fortified, enriched, enhanced • Examples • Calcium-fortified orange juice • Margarine enriched with sterols to lower the risk of heart disease • Sports bars for energy • Vitamin B-12 enriched soy milk

  29. Dietary Challenges for Special Population Groups • Children and teenagers • College students • Older adults • Athletes • People with special health concerns

  30. A Personal Plan: Making Informed Choices About Food • Reading food labels • Reading dietary supplement labels • Evaluating functional foods

  31. Using Food Labels

  32. Protecting Yourself Against Foodborne Illness • Causes of foodborne illnesses: • Campylobacter jejuni • Salmonella • Shigella • Escherichia coli • Listeria monocytogenes • Staphylococcus aureus • Clostridium botulinum • Norovirus • Preventing and treating foodborne illnesses

  33. Environmental Contaminants and Organic Foods • Organic foods • Concerned about pesticides and other environmental contaminants • Must meet strict USDA guidelines • Guidelines for fish consumption • Do not eat shark, swordfish, king mackerel, or tilefish • Eat up to 12 oz. a week of a variety of fish and shellfish that is lower in mercury • Limit albacore tuna to 6 oz. per week • Check advisories about the safety of recreationally caught fish

  34. Additives in Food • Some 2,800 substances are added to foods to maintain or improve nutritional quality, freshness, to help in processing or preparation, or to alter taste or appearance • Most common: sugar, salt, corn syrup, citric acid, baking soda, vegetable colors, mustard, pepper • Potential health concerns: • Nitrates and nitrites • BHA and BHT • Sulfites • Monosodium glutamate (MSG)

  35. Food Biotechnology • Used to produce specific desired traits in plants, animals, or microorganisms • Food irradiation • Kills potentially harmful pathogens • Genetically modified foods (GM) • Alters characteristics of a plant, animal, or microorganism through gene manipulation • Animal cloning • FDA deems safe for human consumption, but probably will be used as breeding stock • Labeling of GM foods • FDA does not require special labeling for GM foods

  36. Food Allergies and Food Intolerances • Food allergies • Reaction of the body’s immune system • Affect 1.5% of the adult population • Affect up to 6% of infants • 90% of food allergies • Cow’s milk, eggs, peanuts, tree nuts, soy, wheat, fish, shellfish • Food intolerances • Problem lies with metabolism rather than with the immune system

  37. Nutrition Basics Chapter 12

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