Chapter Nine Nutrition Basics

* kilocalorie = energy required to raise 1kg of water 1ºC Nutrients Elements necessary for growth, energy, and repair of tissues. There are 45 essential nutrients, however the 6 basic ones are: Carbohydrates Fats Protein Vitamins Minerals Water See Figure 12-1 on digestion See Box: Mind/Body/Spirit * kilocalorie = energy required to raise 1kg of water 1ºC

Protein Function: growth and repair of tissue Kcal value: 4 kcal/gram RDA: .8 gram per kilogram of body weight Types: essential and non-essential amino acids

Fats (Lipids) Function: long term energy, insulation, carrier of certain vitamins, and feeling of satiety (feeling of fullness) Kcal value: 9 kcal/gram RDA: 30% of foods should come from fat Men: 17 grams/day (linoleic acid) Women: 12 grams/day (linoleic acid) Types: saturated and unsaturated fats (monounsaturated/polyunsaturated) Simple form: fatty acids See Figure 12-2 on types and sources of fats See Figure 12-3 on types of fatty acids and effects upon health See Box: Take Charge

What is Cholesterol? White fat-like substance found in cells of animal origin Function: synthesizes cell membranes, forms hormones, and bile The body makes cholesterol from the liver Types LDL (bad cholesterol) HDL (good cholesterol) See Figure 12-2 on the concept of Omega-3 fatty acids

Carbohydrates Function: energy Kcal value: 4kcal/gram RDA: 60% of foods should derive from carbohydrates 200-300 grams per day on the average Types: mono, di, poly saccharides Simple form: glucose See Box; Take Charge

Fiber Not an official nutrient; edible, indigestible roughage Function: allows transition of food within the bowels Kcal value: 0 kcal Types: dietary and functional fiber RDA: 25-38 grams/day (men and women)

Vitamins Function: organic components required in small amounts for normal growth, reproduction, and maintenance Kcal value: 0 kcal Types: water soluble (B,C), fat soluble (A,D,E,K) See Table 12-1 on body processes with vitamins

Minerals Inorganic materials needed in trace amounts for normal body maintenance and critical for regulation of body processes There are 17 essential minerals Types: major (high amounts) and minor minerals (small amounts in the body) See Table 12-2 on minerals and food choices

Water Function: medium for waste transport, thermoregulation, and biochemical reactions Kcal value: 0 kcal RDA: 8-12 glasses/day Check your urine color to determine fluid maintenance See Box; Take Charge

What are Anti-Oxidants? Vitamins C, E, and beta-carotene are known anti-oxidants May prevent/slow the development of cancer May help ward off other diseases such as “age-related changes” Protects cells against damage by oxygen molecules called “free radicals”. Phytochemicals are a type of anti-oxidant found in plant foods that may prevent chronic diseases

Food Pyramid Guide See Box: “Your Diet Versus the Food Guide Pyramid” See Figure 12-6 on amounts needed for solid fats and added sugars See Table 12-4 on recommended levels of sugar intake

Food Safety Foodborne diseases affect 76 million Americans annually Symptoms mimic flu-like maladies Develops within 1-6 hours of exposure Bacterial exposure tends to be the common culprit, however, could be due to other pathogens Contact a medical professional, if needed

Vegetarian Diets Relies on plant sources for nutrients. Types of vegetarians: Ovolactovegetarian Lactovegetarian Vegan Other categories: Partial Semivegetarian Pescovegetarian A vegetarian diet consists on relying on plant sources for obtaining all nutrients. Ovolactovegetarian relies on eggs and milk products or one over another to reach all 9 essential amino acids. Lactovegetarian relies on dairy products without eggs to obtain their complete source of protein. True vegans use only plant sources (no animal products at all) to obtain all their nutritional requirements. This format is more difficult and requires greater planning and better nutritional information to receive all 9 amino acids through plant sources. Combinations of plant sources are needed since not one plant source will work. The possibility of including B12 vitamin and Vitamin D supplements are highly recommended due to the lack of nutritional products. Pesco-vegetarian is a vegetarian diet which includes fish, dairy, and eggs along with plant foods.

Dietary Challenges for Special Populations Some population groups face special dietary challenges such as: College Students Older Adults Athletes People with Special Health Concerns See Box: Gender Matters

Food Labeling See Box: Critical Consumer

Food Additives Many people are concerned about the amount of additives found in foods Additives are chemicals in food that are unnatural They are used for 5 principle reasons: Maintain product consistency Improve/maintain nutritional value Reduce spoilage Provide leavening or control alkalinity Enhance flavor/provide color

Food Allergies Reaction by the immune system to attack the body based on food consumed Can be mistaken for food intolerance (enzyme deficiency) Common food allergies include: peanuts, milk, soy products, shellfish, and wheat By the 3rd exposure, could cause shock and/or even death

Chapter Nine Nutrition Basics