© 2010 McGraw-Hill Higher Education. All rights reserved. Nutrition Basics Chapter 9

© 2010 McGraw-Hill Higher Education. All rights reserved. Nutritional Requirements: Components of A Healthy Diet 45 essential nutrients Proteins, fats, carbohydrates, vitamins, minerals, water, etc Macronutrients Micronutrients Energy in food is expressed as kilocalories (called calories in common usage) 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 Three essential nutrients provide energy: Fat = 9 calories per gram Protein = 4 calories per gram Carbohydrates = 4 calories per gram 2

© 2010 McGraw-Hill Higher Education. All rights reserved. 3 Figure 9.1 The digestive system

© 2010 McGraw-Hill Higher Education. All rights reserved. Proteins–The Basis of Body Structure Forms muscle, bone, blood, enzymes, some hormones and cell membranes Building blocks of protein are amino acids Nine essential amino acids Eleven nonessential amino acids Complete proteins (usually animal proteins) provide all essential amino acids Most plant proteins are incomplete sources of amino acids Combine 2 vegetables to make up missing amino acids Recommended protein intake 0.8 gram per kilogram of body weight 10-35% of total calorie intake Average American daily intake is 15-16% of total calories 4

© 2010 McGraw-Hill Higher Education. All rights reserved. Fats–Essential in Small Amounts Most concentrated source of energy Fats 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 Monounsaturated Polyunsaturated Saturated Hydrogenation 5

© 2010 McGraw-Hill Higher Education. All rights reserved. Fats Fats and oils provide the essential fatty acids needed Total fat: 20-35% of total daily calories Saturated fat: Less than 10% of total calories Trans fat: As little as possible Cholesterol: Less than 300 mg per day 6

© 2010 McGraw-Hill Higher Education. All rights reserved. Fats and Health Cholesterol 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 7

© 2010 McGraw-Hill Higher Education. All rights reserved. 8 Figure 9.2 Types of fatty acids and their possible effects on health

© 2010 McGraw-Hill Higher Education. All rights reserved. Carbohydrates—An Ideal Source of Energy Supplies energy to body cells Two groups Simple carbohydrates Fruit, sugar, honey, malt, and milk Complex carbohydrates 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 9

© 2010 McGraw-Hill Higher Education. All rights reserved. Refined Carbohydrates Versus Whole Grains All grains are whole grains before processing and include: Inner layer (germ) Middle layer (endosperm) Outer layer (bran) During processing, the germ and bran are removed leaving just the starchy endosperm 10

© 2010 McGraw-Hill Higher Education. All rights reserved. Glycemic Index and Glycemic Response Insulin and glucose levels rise and fall following any meal containing carbohydrates Quick rise in glucose and insulin levels = high glycemic index Eating high glycemic index foods may increase appetite May increase risk of diabetes and heart disease Unrefined grains, fruits, vegetables and legumes have a relatively low glycemic index 11

© 2010 McGraw-Hill Higher Education. All rights reserved. Recommended Carbohydrate Intake 130 grams needed to meet the body ’ s requirements for essential carbohydrates Average American eats grams daily Carbohydrates should make up 45-65% of total daily calories in an adult ’ s diet Health agencies recommend decreased intake of added sugars with limits between 10% of total calories or 8 teaspoons daily 12

© 2010 McGraw-Hill Higher Education. All rights reserved. Carbohydrates Important energy source Choose foods rich in fiber Consumption of foods and beverages high in added sugar should be avoided People who eat diets high in added sugars tend to consume more calories and less vitamins and minerals 13

© 2010 McGraw-Hill Higher Education. All rights reserved. Serving Sizes Grains - Grains - 1 slice of bread,1 small muffin (2.5 diameter), 1 cup ready-to-eat cereal flakes Vegetable Vegetable – 1 cup raw leafy vegetables, 1/2 cup cooked or raw vegetables, 1/2 cup of vegetable juice Fruit Fruit – ½ cup fresh, canned, or frozen fruit, 1/2 cup 100% fruit juice, 1 small whole fruit, 1/4 cup dried fruit 14

© 2010 McGraw-Hill Higher Education. All rights reserved. Fiber – A Closer Look Types of fiber Dietary fiber: Nondigestible carbohydrates that are naturally present in foods Functional fiber: Nondigestible carbohydrate that has been isolated or synthesized in a lab Total fiber is 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 15

© 2010 McGraw-Hill Higher Education. All rights reserved. Vitamins—Organic Micronutrients 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 8 B-complex Functions of vitamins Sources of vitamins Human body does not manufacture most vitamins Abundant in fruits, vegetables and grains Vitamin deficiencies 16

© 2010 McGraw-Hill Higher Education. All rights reserved. Minerals—Inorganic Micronutrients Inorganic compounds that help regulate pH, water balance, aid in growth, and help release energy 17 essential minerals Major minerals – > 5 grams Calcium, phosphorus, magnesium, sodium, sulfur, sodium, potassium, and chloride Trace minerals – < 5 grams, need in minute amounts Copper, fluoride, iodide, iron, selenium, and zinc 17

© 2010 McGraw-Hill Higher Education. All rights reserved. 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 18

© 2010 McGraw-Hill Higher Education. All rights reserved. Other Substances in Food Antioxidants Reduces incidence of cancers by free radicals Vitamin C & E, selenium, carotenoids Phytochemicals Substances that help prevent chronic disease Soy foods Cruciferous vegetables (broccoli) Allyl sulfides (garlic and onions) 19

© 2010 McGraw-Hill Higher Education. All rights reserved. Dietary Reference Intakes (DRIs) Standards set by Food and Nutrition Board Dietary Reference Intakes (DRI) Recommended Dietary Allowances (RDA) Adequate Intake (AI) Tolerable Upper Intake Level (UL) Standards aim to prevent nutrient deficiencies, promote health, and prevent chronic diseases Daily Values are used on food labels and reflect daily guidelines for a 2,000-calorie diet 20

© 2010 McGraw-Hill Higher Education. All rights reserved. Dietary Guidelines for Americans Eat a variety of nutrient-dense foods Control calorie intake to manage body weight Be physically active every day Eat plenty of grains, vegetables, and fruits Choose fats wisely Choose carbohydrates wisely Prepare foods with little salt Moderation of alcohol consumption Keep foods safe to eat 21

© 2010 McGraw-Hill Higher Education. All rights reserved. Dietary Guidelines for Americans Adequate nutrients within calorie needs USDA ’ s MyPyramid DASH eating plan Weight Management Overweight and obesity are a major public health problem in the U.S. Physical Activity Regular physical activity improves fitness, helps manage weight, promotes well-being, and reduces the risk of chronic diseases Limit salt and alcohol intake 22

© 2010 McGraw-Hill Higher Education. All rights reserved. Food Groups to Encourage Dietary Guidelines for Americans and MyPyramid both emphasize eating a wide range of foods Fruits and vegetables Whole grains Low-fat and fat-free dairy products 23

© 2010 McGraw-Hill Higher Education. All rights reserved. Serving Sizes Milk Milk - 1 cup milk or yogurt, 1/2 cup ricotta cheese, 1.5 oz natural cheese, 2 oz. processed cheese Meat and Beans Meat and Beans – 1 ounce cooked lean meat, 1/4 cup cooked dry beans or tofu, 1 egg, 1 tablespoon peanut butter, 1/2 ounce nuts or seeds Oils – Oils – 1 teaspoon vegetable oil or soft margarine Discretionary calories, solid fats, and added sugars Discretionary calories, solid fats, and added sugars 24

© 2010 McGraw-Hill Higher Education. All rights reserved. The Vegetarian Alternative Types of vegetarian diets Vegans Lacto-vegetarians Lacto-ovo-vegetarians Partial vegetarians Semivegetarians Pescovegetarians A food plan for vegetarians Vitamin B-12 Vitamin D Calcium Iron Zinc 25

© 2010 McGraw-Hill Higher Education. All rights reserved. Dietary Challenges for Special Population Groups Children and teenagers College students Older adults Athletes People with special health concerns 26

© 2010 McGraw-Hill Higher Education. All rights reserved. A Personal Plan: Making Informed Choices About Food Reading food labels Reading dietary supplement labels 27

© 2010 McGraw-Hill Higher Education. All rights reserved. 28

© 2010 McGraw-Hill Higher Education. All rights reserved. Protecting Yourself Against Foodborne Illness Causes of foodborne illnesses Campylobacter jejuni Salmonella Shigella Escherichia coli Listeria monocytogenes Staphylococcus Clostridium botulinum Norovirus 29

© 2010 McGraw-Hill Higher Education. All rights reserved. Organic foods Concerned about pesticides and other environmental contaminants Must meet strict USDA guidelines Additives in food Food irradiation Genetically modified foods Food allergies and food intolerances A Personal Plan: Making Informed Choices About Food 30

© 2010 McGraw-Hill Higher Education. All rights reserved. Nutrition Basics Chapter 9