Nutrition Basics Chapter 9

1. Nutrition BasicsChapter 9

2. Nutritional Requirements • Body requires: 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. • 1000 calories = 1 kcalorie.

4. Proteins • Forms muscle, bone, blood, enzymes, hormones and cell membrane. • Amino Acids = protein = 10-15% of diet. • Nine essential amino acids. • Complete proteins provide all essential amino acids. • Most animal proteins. • Most plant proteins are incomplete. • combine 2 vegetables to make up missing amino acids. • Most Americans diets consume too much animal proteins = converted to fat.

5. Fats or Lipids • Most concentrated source of energy • stored energy and provides insulation and support for body organs • 10% from saturated fats • Triglycerides - glycerol molecule with 3 fatty acids • Saturated Fat • Mono-unsaturated • Poly-unsaturated • Hydrogenation • Trans fatty acids

7. Fats and Health • 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 • Cholesterol • Total Cholesterol 200mg/dl or less • High Density Lipo-Protein (HDL’s) more than 60 mg/dl • Low Density Lipo-Protein (LDL’s) less than 130 mg/dl • Omega-3 fatty acids

9. Carbohydrates • Supply energy to the brain • Simple Carbs: sugar, honey,fruits and milk • Complex Carbs: Grains, grain products, potatoes, and legumes • 55% of total calories - simple carbs make up only 15% of total calories

10. Carbohydrates • Refined carbs vesus Whole grain • Recommended Carbohydrate Intake • Average 250 grams per day • Miinimum of 50-100 grams of essential

11. Recommended Grams Per DayBased on a 2200 Cal Per Day • Fats: 30% of calories per day • 2200 X 30% = 660 calories 660/9 cal/per/gram = 73 grams per day • Proteins: 15% of calories per day • 2200 X 15% = 330 calories 330/4 calories per gram = 83 grams per day • Carbs: 55% of calories per day • 220 X 55 =1210 calories 1210/4 calories per gram = 303 grams per day

12. Dietary Fiber • Plant substances that are difficult to digest. • Soluble fiber. • Insoluble fiber. • Increase fiber 20-35 grams per day. • fruits, vegetables, cereals, legumes and whole grains.

13. Vitamins • Organic 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, and Pantothenic acid.

14. Minerals • Inorganic compounds. • Helps to regulate body functions,aid in growth,maintenance of body tissues, and a catalyst for energy release. • 17 essential minerals. • 7 macro minerals - 100 milligrams or more. • calcium, phosphorus, magnesium, sulfur, sodium, potassium and chloride.

15. Minerals • 10 trace minerals. • Chromium, cobalt, copper, fluoride, iodide, iron, manganese, molybdenum, selenium and zinc.

16. Water • Composed of about 60% water • Can live up to 50 days without food , but only a few days without water • Foods and Fluids consumed make-up 80-90% of your daily water intake

17. Other Substances in Food • Functional foods • Antioxidants - • Vitamin B,C & E - Reduction in cancers • Free radicals • Phytochemicals • cruciferous vegetables

18. Dietary Reference Intakes (DRIs) • Set standards by Food and Nutrition Board of the National Academy of Sciences - developed RDAs and AI • Established standards for nutrient intake in order to prevent nutrient deficiencies

22. Serving Sizes • Grains - (6-11 servings)- 1 slice of bread, 1 oz.of cereal, 1/2 cup cooked rice or pasta, 3-4 small or 2 large crackers • Vegetable- (3-5 servings)-1 cup raw leafy vegetables, 1/2 cup cooked or raw vegetables, 3/4 cup of vegetable juice • Fruit - (2-3 servings)-1 medium piece of fruit, 1/2 grape fruit, 1/2 cup of chopped,cooked or canned fruit, 1/4 cup dried fruit, 3/4 cup fruit juice

23. Serving Sizes • Milk/Dairy -(2-3servings)- 1 cup milk or yogurt, 11/2 oz natural cheese,2 oz. Processed cheese. • Meat and Beans - 2-3 oz cooked meat, poultry or fish, 1-11/2 cooked dry beans, 2 eggs, 4-6 tablespoons peanut butter, 2/3 cup nuts. • Fats,Oils, and Sweets -

24. Dietary Guidelines for Americans • ABC’s • Eating a variety of foods • Maintaining healthy weight • Plenty of grains, vegetables and fruits • Diet low in fat • Moderation of sugar • Moderation of salt and sodium • Moderation of alcohol consumption

26. Vegetarians • Reasons • Types: • Vegans • Lacto-vegetarians • Lacto-ovo-vegetarians • Partial vegetarians • Pescovegetarians • Semivegetarians • Food Group for Lacto-vegetarian

28. Special Diets • Women- consume fewer calories, need of essential nutrients (calcium & iron). • Men- too much red meat, not enough fruits, vegetables and grains. • Children and Teenagers • College Students • Older Adults • Athletes • Special Health Concerns

29. Personal Plan: Making Informed Choices About Food • Reading Food Labels • Reading Dietary Supplement Labels • Evaluating Functional Foods • Protecting yourself Against Foodborne Illness • Environmental Contaminants • Organic foods • Food Allergies

31. Personal Plan • No single diet provides optimal health • People who eat by the guidelines probably do not need supplements

32. Dietary Supplements • Dramatic increase in use • Regulation of drugs versus supplements • Consumer protection

33. Protecting Yourself Against Foodborne Illness • Causes of foodborne illnesses • Preventing and treating foodborne illnesses

34. Food Allergy and Intolerance • Food allergies • Food intolerance