Nutrition Chapter 10 You are what you eat! Super size fries = ???? 400,000 deaths annually related to poor diet and inactivity.

High Nutrient Density l Foods that are rich in nutrients relative to their energy cost

Essential and Non- essential Nutrients l Essential: obtained from the diet only l Non-essential: manufactured in the body

Essential Nutrients l Fats l Carbohydrates l Proteins l Vitamins l Minerals l Water

Energy or Fuel Nutrients l Carbohydrates: 4 calories per gram l Proteins: 4 calories per gram l Fats: 9 calories per gram

Carbs, Fats, Proteins l 1 package of peanut butter crackers has 210 calories: – 23 gm carbohydrates X 4 calories = 92 – 5 gm protein X 4 calories = 20 – 11 gm fat X 9 calories = 99 » Over ½ the calories per serving comes from fat l 6 turkey sub (no mayo with olives) 280 calories – 46 gm carbohydrates X 4 = 184 – 18 gm protein X 4 = 72 – 4.5 gm fat X 9 = 40.5

Just For Your Information l Web site for fast food nutritional information –

Recommended Intake l Carbohydrates – 55%-60% of total calories »45 to 50 % complex »10% simple sugars

Carbohydrates l Primary source of energy for the body l High octane fuel l Source of fiber

Carbohydrates l Simple – Example sources: table sugar, desserts l Complex » Example sources: Rice, pasta, cereal, fruits, vegetables

Complex Carbohydrates l Visual is the old food pyramid – New food pyramid info: – Incorporates exercise – 12 separate pyramids – Servings in ounces or cups l 6 to 11 servings per day from this group l Mentally, draw a food pyramid that reflects your dietary intake

Complex Carbohydrates: Source Of Fiber

Dietary Fiber l Indigestible portion of carbohydrates: – Skin – Seeds l Found only in plant foods – Not found in animal sources

Dietary Fiber #2 l May assist in the prevention and treatment of diabetes, CV disease, colon cancer as well as other health problems l Chinese diet

Recommended Fiber Intake l 25 to 35 g/day (most consume 10-15g) – Sudden increases may cause gas, diarrhea, and bloating l 1 cup pinto beans 12g l 1 apple 4g l 1 c. bran flakes 6g

Fats l Required for normal functioning l 30% of calories should come from fat – 10% saturated (avoid) – 10% monounsaturated – 10% poly unsaturated l 20% or less if goal is weight loss or lowering cholesterol

Types of Dietary Fat l Saturated l Unsaturated – Polyunsaturated – Monounsaturated l Do not restrict fat in children <2 yrs. or for those with very serious illnesses (unless physician prescribed)

Saturated Fat l Animal Sources: beef, butter, cheese, whole milk l Vegetable Sources – Coconut oil – Palm oil – Cocoa butter l Solid at room temperature l Contributes significantly to high cholesterol levels

Unsaturated Fats l Polyunsaturated –Lowers both LDL and HDL –Corn oil l Monounsaturated (associated with lower cholesterol levels) –Lowers LDL but not HDL –Canola oil l Liquid at room temperature

Fish Oils l Omega -3 fatty Acid l Source: Cold water fish –(not canned fish) l Appear to have positive effects on blood lipids l Three meals per week recommended

Trans-Fatty Acids / Hydrogenation l Read these terms as saturated fat l Trans-fatty acids / Food labels –May be more problematic than saturated fat »Stick margarines »Baked desserts

Olestra l 25 years and 250 million dollars spent l Fat molecules are so large that they pass through the bowel, unabsorbed by the body. l May cause loss of vitamins, D,A,K, and E l Gastrointestinal problems l Potential CV problems, stroke, seizures, perhaps cancer.

Proteins l Primarily for maintenance and repair of the body l Composed of amino acids found in plant and animal products – Essential amino acids – Non-essential amino acids

Proteins – Complete (high quality) – Incomplete

Complete Proteins l Contain all the essential amino acids l Usually from animal sources

Incomplete Proteins l One or more of the essential amino acids are missing (plant source) l Properly combined vegetable sources can result in all the essential amino acids – Example: red beans and rice

Recommended Intake l Protein – 12-15% of calories should come from protein » Slightly higher if very active

Protein Intake #2 l Two servings daily of 3-6 ounces –Each serving about the size of a deck of cards l Increased amounts may be required during growth, certain disease states, pregnancy, and lactation. l 0.8 g/kg of body weight

Protein Intake #3 l Example: 100 pounds = 45.5kg BW l 45.5 x.8 = 36.4 g l l chicken breast = grams l 1 cup milk = 8 grams l 1, McDonalds quarter pounder = 23 grams l 1, 3 ounce steak = 24 grams l 1 c. pasta = 4 grams l Food labels do not give % of daily value related to protein

Amino Acid Supplementation l Excesses of one amino acid may prevent absorption of other amino acids. l Is not required to develop greater muscle mass (contrary to belief) l U.S. Olympic Sports Medicine Committee

Creatine: Speeds up muscle recovery time –Helps in recovery of fatigued muscles –Appears safe –Long term effects??? –Consume increased amounts of fluid –Exercising in heat?

Vitamins: Function l Regulators of body processes l No caloric value l Destroyed by heat

Vitamins l Essential for life l Fat soluble vitamins –A, D, E, and K –Stored in the body l Water soluble –C and B complex –Not stored in the body

Minerals l Vital but exists in minute amounts l Supplementation is generally not necessary except for calcium, iron, and zinc –The previous statement is being evaluated by health professionals

Iron l The mineral most important in helping with oxygen transport. l Best source: red meat l Only 10% of iron consumed is absorbed

Calcium l Most abundant mineral in the body l The body cant manufacture calcium l Milk is the most reliable source

Calcium #2 l Average recommended amounts: – 1000 to 1500mg daily – Essential during entire life l One cup of milk has about 300mg l Essential for the prevention of osteoporosis: – Calcium, estrogen, and weight bearing activity

Calcium #3 l 60% of post menopausal women develop osteoporosis – Example: sponge – Grandmother falls and breaks a hip – Who is at greatest risk? l Supplementation is recommended

Water l Most essential nutrient l 8 glasses recommended daily –Represents 60%-70% of total body weight

Vitamin Supplements: A Changing Issue

Food For Performance l Carbohydrate loading l If exercising > 1 hour per day, 70% of calories should come from carbohydrates l Re-supply system with carbohydrates within an hour of prolonged activity

Caffeine l Is a central nervous system stimulant –Increases: »Alertness »Nervousness »Irritability »Increased heart rate »Headaches »Decreases fatigue l The equivalent of 1 to 2 cups of coffee a day is considered acceptable. l Is linked to fibrocystic breast disease in women

Herbal Supplementation l > $ 8 billion spent annually l FDA does not control these products – Research l All natural does not always mean good

Herbal Supplementation l Ma Huang (ephedra or ephedrine) – Now BANNED!! l Look for the term standardized and buy made in the US –Products do not always contain stated % of active ingredient l Dietary supplements include: amino acid supplements, weight control products, and others l Watch stacking l What can the public do if a product is problematic?

Nutrient Content Descriptors l Low-fat: 3g or less per serving l High source of vitamin C: 20% l Good source of vitamin C: 10-19% l Reduced fat: 25% less than the original l Light: 1/3 fewer calories or ½ the fat, color, Dixie café light menu l P

**Additional Information** l Coral Calcium l Acrylamide –Cancer causing agent –Frequent and long term consumption –Produced when certain foods are fried at high temperatures »Potato chips »French fries