Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Chapter 8 – Nutrition Basics: Energy and Nutrients

Coming Up in this Chapter □Sources of energy in your diet □Key information about essential nutrients, health, and wellness □Food labels □Your current nutrient intake and recommended nutrient intake Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Dietary Definitions □Essential Nutrients Cannot be made by the body and must be supplied by the diet □Dietary Reference intakes (DRIs) □Replaces RDA (recommended daily allowance) □A set of guidelines for the daily intake of nutrients □Helps prevents nutrient deficiencies Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Dietary Components □Essential nutrients that contain calories □Carbohydrates □ fat □ protein □Essential nutrients having no calories □Vitamins □Minerals □water Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Table 8-1 Essential Nutrients Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Table 8-2 Estimated calorie requirements for adults, age 20 years Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Carbohydrates □Carbohydrates are sugars and starches from plants Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Carbohydrates □Simple carbohydrates □Glucose, sucrose, fructose, and lactose □Complex carbohydrates □Wheat, oats, rice, legumes, other vegetables □Whole grains Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Whole grains A kernel of whole grain has three parts 1.Bran: outer covering rich in fiber and vitamins 2.Germ: inner part containing vitamins 3.Endosperm: center part containing complex carbohydrates or starches Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Refined whole grains □Refining strips whole grains of their germ and bran □Only the starchy endosperm remains □Removes most of the nutrients Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Function of carbohydrates □Primary energy source □Non-digestible form (fiber) 1.Aids in elimination 2.Regulates blood glucose 3.Regulates cholesterol Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Recommended intake □Carbohydrates should be 45-65% □Primarily: Whole grains Fruits Vegetables Limit the amount of added sugars Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Glycemic Index □How quickly you consume carbohydrates increases the level of glucose in your blood □Choose foods high in fiber. □Choose fresh or raw foods. □Limit intake of added sugars. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Fiber □Soluble Fiber □Improves insulin sensitivity □Delays the return of hunger □Improves the removal of cholesterol □Insoluble Fiber □Makes bulky and softer stools □Makes elimination easier and more complete Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Protein □Made up of molecules called amino acids □Non-essential amino acids (11) □Essential amino acids (9) □Complete proteins □Contain all essential amino acids □Incomplete proteins □Lack one or more essential amino acids Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Function of protein □Build muscle □Cartilage □Skin □Some hormones □All enzymes Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Sources of proteins □Complete proteins Meat Fish Dairy products Eggs Soy Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Sources of proteins Incomplete proteins: □Legumes □Nuts □Seeds □Whole grains Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Recommended Protein □Healthy adults □0.36 grams per pound (or 0.8 grams per kilogram) □10-35 percent of total daily calories Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Fats □What are fats used for? □Cellular integrity □Healthy reproduction □Absorption of fat-soluble vitamins □Cushioning of organs □Thermal insulation □Energy (9calories per gram) Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Types of Fat □Saturated fatty acids □Unsaturated fatty acids □Polyunsaturated fatty acids □Trans fatty acids □Omega-3 fatty acids Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Fats (lipids) □Fats: chains of carbon atoms with hydrogen atoms attached □Saturated fats: carbon atoms are fully bonded with hydrogen atoms □Monounsaturated fats: have room for two hydrogen atoms □Polyunsaturated fats: have room for four or more hydrogen atoms Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Hydrogenation □Hydrogenated products have hydrogen atoms added into them so they are more resistant to spoilage □Hydrogenation yields a new type of fat called transfatty acids □Trans fats raise LDL levels and lower HDL levels Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Cholesterol □Cholesterol is needed for cell wall functioning □For the production of hormones, such as estrogen and testosterone □Cholesterol is naturally produced by the liver and located in cell walls □There is no dietary need for cholesterol Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Recommended Fat Intake □Most Americans get plenty □20-35 percent of total daily calories □10 percent or less in saturated fats □Dietary cholesterol: 300 mg or less daily □Read food labels Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Comparison of dietary fats Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Acceptable Macronutrient Distribution Ranges □Percent of total daily calories Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. NutrientPercent of Total Carbohydrate45-65 Fat (total)20-35 Protein10-35

Vitamins □Vitamins are organic compounds necessary in small amounts for good health; they do not supply energy □Fat-soluble vitamins: A, D, E, and K □Water-soluble vitamins: C and the B group Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Vitamins Necessary to regulate certain body functions and processes □Tissue growth and repair □Release energy from nutrients □Preservation of healthy cells □Maintain nerves, skeletal tissue, red blood cells and immune function Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Vitamin deficiency Scurvy caused by lack of vitamin C □Produces weakness, bleeding gums and tooth loss Rickets caused by lack of vitamin D □Causes stunted growth, bowed limbs, weak teeth Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Vegan diet □Most likely to be deficient in vitamin B-12 □B-12 is found in meat, fish, poultry, milk and yogurt □Therefore, look for fortified grain products or take a B-12 supplement Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Minerals □Minerals are inorganic compounds □Macrominerals (major minerals) are required in large amounts—more than 100 mg/day □Microminerals (trace minerals) are required in small amounts—less than 100 mg/day Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Minerals □Perform functions similar to vitamins □Liberation of energy □Regulation of growth and development Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Macro Minerals □Calcium, sodium, phosphorus, magnesium, potassium and chloride. Most likely to be deficient in calcium □RDI is: 1000mg, vitamin D is necessary for calcium absorption Most likely to have excessive amounts of sodium □RDI is: 1500mg Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Energy Density and Nutrient Density □Energy Density □The amount of energy in a food per unit of weight (fats) □Nutrient Density □Naturally rich in vitamins, minerals, and other beneficial foods that provide relatively few calories (fruits & vegetables) Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Water □Men are about 60 percent water by weight □Women are about 55 percent water by weight Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Sources of water □Water (Obviously) □Juice □Fruits □Vegetables □Soft drinks: loaded with sugar and chemicals Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Recommended Water Intake □Drink until you don’t feel thirsty □At least 8 glasses every day □½ oz per pound of body weight □Average intakes □Men 3.7 liters ( 3.9 quarts) □Women 2.7 liters (2.6quarts) Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Food Labels □Based on 2,000 calories per day □Check serving size □Regulated by the FDA Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Food Labels Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Compare Labels Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Assessing Your Diet □Lab activity 8.1& 8.2 in text book □Keep a food log □Read food labels Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.