Forming a Plan for Good Nutrition ØNutrition is the study of nutrients and the way the body processes them ØThe Daily Reference Intakes (DRIs) were established to prevent acute deficiency diseases ØThey are being revised to prevent or delay the onset of chronic diseases, today’s primary nutrition-related problem

Essential Nutrients ØThe essential nutrients are carbohydrates, fat, protein, vitamins, minerals, and water ØEssential nutrients must be supplied by the diet ØThe energy nutrients are carbohydrates, fat, and protein, which supply the body with calories ØA calorie is a measure of food energy

Calories ØA gram of carbohydrate or protein provides 4 calories of energy ØA gram of fat provides 9 calories ØA gram of alcohol provides 7 calories, but is not an essential nutrient

Calories ØAt least 55-60% of the diet should be in the form of carbohydrates; a minimum of 45% of these should be complex carbohydrates ØNo more than 25-30% of calories should come from fat ØApproximately 15% should come from protein

Carbohydrates ØCarbohydrates are sugars and starches from plants Ø2 classifications-simple-foods that enter bloodstream rapidly and provide quick energy (candies, spaghetti sauce, fruits, honey and milk are some examples Complex-starches and fibers(some examples are breads,pasta, vegetables-potato and beans) ØMonosaccharides are simple carbohydrates, or sugars ØPolysaccharides are complex carbohydrates, or starches ØWhole-grain, high fiber starches help the body maintain normal blood-sugar levels ØCarbohydrates give you energy and heat. ØToo many carbohydrates are stored as fat.

Protein (1) Ø2 classifications of proteins-complete and incomplete ØComplete proteins contain all essential amino acids; high-quality proteins contain the amino acids in the proportions needed by the body (usually found in meat and dairy foods-meat, fish, poultry, eggs. ØIncomplete proteins: from plant source –whole grain, pastas, and corn, legumes nuts and seeds. Does not contain all of the amino acids. ØProteins are composed of amino acids and contain nitrogen ØOf the 20 amino acids, nine are essential (must be supplied by the diet)

Protein (2) ØIncomplete proteins do not contain amino acids in proportions needed (plant foods) ØLegumes, such as soy, are complete proteins ØMost people require 0.36 grams per pound of body weight of protein daily ØExcess protein is stored as fat; high protein intake strains the kidneys and causes the body to excrete calcium

Fat Ø2 classifications-Saturated fat –found in dairy products, solid vegetable fat, meat and poultry. Usually solid at room temperature. Should eat less of this. ØUnsaturated fat-a type of fat obtained from plant products and fish. They are liquid at room temperature.(sunflower, corn, soybean olive and canola oil) These are the better oils for you. ØFats (lipids) are composed of chains of carbon atoms with hydrogen atoms attached ØSaturated fats carry all the hydrogen atoms they can ØMonounsaturated fats have room for two hydrogen atoms ØPolyunsaturated fats have room for four or more hydrogen atoms ØFat provides energy/energy reserve and helps the body store and use vitamins. Fats also needed to build brain cells and nerve tissues. ØFat supplies more than 2x the number of calories supplied by proteins and carbs. ØFats store and transport fat soluble vitamins KADE. They contribute to the good taste of food. You also need fat to maintain body heat, maintain an energy reserve and build brain cells and nerve tissues.

Fat Substitutes ØHydrogenated products have hydrogen atoms added into them so they are more resistant to spoilage (and more saturated) ØHydrogenation yields a new type of fat called transfatty acids ØOlestra is a synthetic fat that cannot be digested, so it has no calories. People have had reaction to this product.

Fat ØCholesterol is found only in animal products ØThe body requires 3 calories to digest 100 calories of dietary fat but 23 to 27 calories to digest 100 calories of carbohydrates ØDietary fat intake should be less than 30% of the total diet and should be low in saturated fat

Vitamins Ø2 classifications-Water soluble and fat soluble ØVitamins are organic compounds necessary in small amounts for good health; they do not supply energy ØFat-soluble vitamins dissolves in fat in the body include A, D, E, and K; excess amounts are stored in the body. Vit. A-keeps hair and skin healthy-found in dairy, fruits, and green and yellow vegetables. Vit. D-Aids in formation of bones and teeth-found in meat, and dairy. ØVit. E-helps form and maintain cells; found in green vegetables and whole grain cereals. Vit. K- necessary for normal blood clotting-found in leafy green vegetables and cheese. ØVitamin C and B are complex vitamins and are examples of water soluble. Vit. C. strengthens blood vessel walls, and your immune system and aids in iron absorption. Vit. C. is found in citrus fruits, green leafy vegetables, potatoes, and tomatoes. Vit. B is necessary for the function of the nerves. Found in whole grain cereals and breads, and leafy green vegetables. ØAntioxidant vitamins (C, E, and carotenoids) help neutralize the activity of free radicals-help to prevent cancer. ØFree radicals cause cellular damage that contribute to disease

Vitamins Supplements ØHealthy adults who eat a variety of foods do not need vitamin supplements-It’s a personal choice. ØExceptions for specific supplements might include people who are 65 or older; consume fewer than 1000 calories per day; have a digestive tract disease; smoke; drink alcohol excessively; are pregnant or lactating; are vegetarians

Minerals ØThere are 2 classifications of minerals: Macro and Trace (micro)Minerals. ØCalcium and sodium are examples of Macro minerals. Other examples are Sodium, Phosphorous, and Potassium. ØCalcium builds bones and teeth and found in milk, cheese, legumes, soybean products and green, leafy vegetables. ØMagnesium, another Macro mineral, is necessary for chemical reactions during metabolism. Good sources include soy products, whole grains, beans, nuts, seeds, fruit, and green leafy vegetables. ØMinerals are inorganic compounds that fulfill a variety of functions in the body ØMacrominerals (major minerals) are required in large amounts—more than 100 mg/day ØMicrominerals (trace minerals) are required in small amounts—less than 100 mg/day. Iron and zinc are examples. Iron aids red blood cells in transporting oxygen. You can find iron in liver, red meats, fish, eggs, legumes, and whole grain products. Zinc is necessary for digestive enzymes and healing wounds. Found in seafood, red meats, milk, poultry, eggs, whole grain cereals, and breads. ØCalcium is the mineral most commonly deficient, especially in women ØCopper, Iodine and Magnesium are more examples for microminerals.

Water ØMakes up the basic part of the blood, helps with waste removal, regulates body temperature and cushions the spinal cord and joints. ØWater carries nutrients to all body cells and waste products from the cells to the kidneys. ØWater leaves the body in the form of urine and perspiration. ØNext to air, water is the substance most necessary for survival ØSixty percent of the body’s weight is water ØRecommended daily fluid intake is 8 to 12 cups—preferably tap water. The best formula is to drink ½ your body weights. ØIf you are thirsty, your body has already lost too much fluid Good sources of water: juice, milk, soup, frozen juice pops, fruits and vegetables.

Other Nutrients ØPhytochemicals are active compounds that exist naturally in all plant foods ØBotanicals (phytomedicinals), usually called herbs, are considered dietary supplements and are not regulated by the FDA ØSoluble fiber adds bulk to stomach contents ØInsoluble fiber speeds transit time through the large and small intestines

Dietary Guidelines for Americans (1) ØEat a variety of foods (see the Food Guide Pyramid) ØBalance food intake with physical activity; maintain or improve your weight ØChoose a diet with plenty of grain products, vegetables, and fruits

Dietary Guidelines for Americans (2) ØChoose a diet low in fat, saturated fat, and cholesterol ØChoose a diet moderate in sugars ØChoose a diet moderate in salt and sodium ØDrink alcoholic beverages in moderation— one drink per day for women and two drinks per day for men

Other Nutrition Concerns ØPregnancy imposes a greater demand for some nutrients ØCarbohydrates are the main energy source for anaerobic and high-intensity aerobic exercises ØFood labels provide helpful information about nutrients associated with common chronic health problems