Nutrition Basics

Nutritional Requirements: Components of A Healthy Diet Nutritional Requirements: Components of A Healthy Diet. “Bang for your buck!”” 45 essential nutrients Proteins, fats, carbohydrates, vitamins, minerals, and water Macronutrients Micronutrients Energy in food is expressed as kilocalories 1 kilocalorie = amount of heat it takes to raise the temperature of 1 liter of fluid 1°C 2000 kilocalories (or calories) per day meets a person’s energy needs Kilocalories are commonly referred to as calories, which are much smaller energy units: 1000 calories = 1 kilocalorie Three essential nutrients provide energy: Fat = 9 calories per gram Protein = 4 calories per gram Carbohydrates = 4 calories per gram

Proteins–The Basis of Body Structure Form muscle and bone Form parts of blood, enzymes, some hormones, and cell membranes Building blocks of protein are amino acids Nine essential amino acids Eleven nonessential amino acids Complete proteins provide all essential amino acids in adequate amounts (meat, fish, eggs etc.. )pg 327 Incomplete proteins usually low in one or two essential amino acids (nuts, plants etc..) Complementary incomplete proteins can combine to make up missing amino acids (PB sandwich) Recommended protein intake 0.8 gram per kilogram of body weight (0.36 gram per lb.) 10-35% of total daily calorie intake Average American daily intake is 15-16% of total calories

Fats–Essential in Small Amounts Secondary/Most concentrated source of energy Fats (lipids) can be stored as usable energy Provides insulation and support for body organs Types and sources of fats Triglycerides - glycerol molecule with 3 fatty acids Animal fats are primarily made of triglycerides Unsaturated-good Monounsaturated-ok but calories high Polyunsaturated-good type Saturated-bad, limit Hydrogenation Trans fatty acids (transfat)-worst, extends shelf life, most fried food

Fats and Health Cholesterol- waxy substance in blood and cells High-density lipoprotein (HDL) = good cholesterol Low-density lipoprotein (LDL) = bad cholesterol Saturated and trans fats pose many health hazards, including heart disease and certain types of cancers Other fats, including monounsaturated fats and omega-3 fatty acids, can be beneficial to health Recommended fat intake Adult men need 17 grams per day of linoleic acid and 1.6 grams of alpha-linolenic acid Adult women need 12 grams per day of linoleic acid and 1.1 grams of alpha-linolenic acid AMDR for total daily fat is 20-35% of daily calories

Figure 9.1 Types of fatty acids and their possible effects on health

Carbohydrates—An Ideal Source of Energy Supplies energy for body cells Two groups Simple carbohydrates Fruit, sugar, honey, malt, and milk Complex carbohydrates –(more bang for your buck) Starches and most dietary fiber Grains – wheat, rye, rice, oats, barley, and millet Legumes – dry beans, peas, and lentils Tubers – potatoes and yams Digestion Mouth and small intestines Break down into glucose

Refined Carbohydrates Versus Whole Grains All grains are whole grains before processing and include: Inner layer (germ) Middle layer (endosperm) Outer layer (bran) Whole grain linked to less heart disease, high blood pressure, cancer etc…. Refined – less nutritious Americans need around 50-100 grams per day; most consume 200+/day

Whole grain foods White bread vs. Whole grain bread White rice vs whole grain rice Whole grain pasta Vs. regular pasta http://www.mariasfarmcountrykitchen.com/the-best-whole-wheat-foods-the-whole-family-will-love/

Recommended Carbohydrate Intake 130 grams needed to meet the body’s requirements for essential carbohydrates Average American eats 200-300 grams daily Carbohydrates should make up 45-65% of total daily calories in an adult’s diet Focus on consuming a variety of foods rich in complex carbohydrates, especially whole grains Health agencies recommend decreased intake of added sugars

Fiber – A Closer Look Types of fiber Sources of fiber Dietary fiber: Nondigestible carbohydrates (and lignin) that are naturally present in some plants Functional fiber: Nondigestible carbohydrate that has been isolated or synthesized in a lab and added to food as dietary supplement Total fiber: the sum of both Sources of fiber All plant substances Recommended fiber intake 38 grams for adult men 25 grams for adult women Needs to come from foods, not supplements (fiber 1 not as good)

Vitamins—Organic Micronutrients Vitamins: organic (carbon-containing) substances required in small amounts to regulate various processes within living cells Humans need 13 vitamins 4 fat soluble vitamins: A, D, E, and K 9 water soluble vitamins: C and the B-complex vitamins Functions of vitamins-specific (336) Sources of vitamins Human body does not manufacture most vitamins Abundant in fruits, vegetables, and grains Vitamin deficiencies Page 192 in 9th edition

Minerals—Inorganic Micronutrients Minerals: inorganic (non-carbon-containing) compounds that help regulate body functions, aid in growth, maintain body tissues, and help release energy 17 essential minerals Major minerals – need 100 milligrams or more Calcium, phosphorus, magnesium, sodium, sulfur, sodium, potassium, and chloride Trace minerals – need in minute amounts Copper, fluoride, iodide, iron, selenium, and zinc

Water—Vital but Often Ignored You are composed of about 50-60% 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 Food and Nutrition Board daily requirements 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

Other Substances-good for you!!!! Antioxidants Protect against damage by free radicals Free radical- damaging cell membranes and mutating genes from environmental factors such as smoke or sunlight Vitamins C & E, selenium, carotenoids Phytochemicals Substances that may help prevent chronic disease Soy foods Sulforaphane (found in cruciferous vegetables such as broccoli) Allyl sulfides (found in garlic and onions) Antioxidant versus free radicals

Carbohydrates Sedentary people should decrease consumption of energy-dense carbohydrates to maintain weight Choose foods whole grains and health carbohydrates Avoid added sugars and grain-based desserts Excess carbs and protein turns into…. Fat!!!

Changes What is one way you could make a change to improve your nutrient intake????????????????????