Chapter 3

 Identify the macronutrient components of the human diet and their corresponding caloric values and major functions in the body.  Understand energy balance and how it contributes to healthy weight.  Understand what constitutes a healthy diet according to the dietary guidelines for Americans.  Know how to evaluate nutrition information to decipher fads and myths.  List the best food-handling practices to prevent foodborne illness.  Understand where to search for reliable nutrition information and resources.

 Basic components in food  Macronutrients  Protein  Carbohydrate  Fat  Water  Micronutrients  Fat-soluble vitamins  Water-soluble vitamins  Minerals

Energy measured in units called kilocalories= kcal or Cal=Amount of energy needed to raise 1 kilogram of water by 1 degree Celsius = heat measurement  Carbohydrates - 4 Cal per gram  Protein – 4 Cal per gram  Fat – 9 Cal per gram  Alcohol- 7 Cal per gram-NON nutrient

 Body’s preferred energy source  4 kcal/ gram  Breaks down into glucose –stored as glycogen in muscle and liver  Made up of carbon, hydrogen, oxygen in varying structures. They are classified as either simple or complex  Simple Carbohydrates - Monosaccharide (glucose, fructose) and Disaccharides (sucrose, lactose)  Complex Carbohydrates – Polysaccharides-starches & Fiber  Athletes preparing for endurance events may consume 70% CHO!  Primary substrate for physical activity. Dependency increases with increasing exercise intensity  if not enough in working muscles liver glycogen kicks in

 Complex  Vegetables cups of veggies/day 3 cups of dark green vegetables/week 2 cups of orange veggies  Fruits (whole) 2 cups of fruit /day  Whole Grains - At least 3 servings of whole grains /day  Legumes (protein also) - 3 cups of legumes or other dry beans  Simple (limit these!)  Fruits-without fiber  Sugar & honey  Juice 45 to 65 % of kcal per day

 Build and repair body tissues, including muscles, ligaments, and tendons  Composed of carbon, hydrogen, oxygen and amino group (NH 2 )  Broken down into amino acids and stored as lean tissue in the muscle  Not a primary source of energy. Only used when kcal or CHO is too low  4 kcal per gram  Adults need.8-1g per kg of body weight  g per kg of body weight for endurance athletes  grams of protein per kg of body weight for strength athletes

 Meats (lean cuts) (up to 6oz)  Poultry  Fish  Seafood  Or meat substitute  Dairy (non or low fat)  Eggs (1) or ¼ cup egg whites or substitutes  Soy or tofu  legumes (beans) – ½ cup cooked, ¼ cup tofu, 1 tbsp peanut butter, ½ nuts or seeds 10-35% of kcal

 Triglycerides-bulk of dietary fat – a glycerol  found in bloodstream as free fatty acids  Subcutaneous fat as adipose tissue  Within abdominal regions fat the surrounds internal organs  9 kcal per gram  Insulation, protection, absorption, Transportation  Twice the amount of energy than protein and CHO  1lb of fat = 3500 kcal.

Saturated-animal <10%  Palm, coconut, kernel, cocoa oils  Cholesterol-animal products Unsaturated-vegetable  Monounsaturated olive, canola, safflower  Polyunsaturated Fish oils, canola, flaxseed Less than 20% intake may interfere with absorption of fat soluble vitamins Limit transfats choose lean cuts of meats 20 to 35% of kcal per day

 Organic compounds essential for normal metabolism growth, development, and regulation of cell function.  Work together with enzymes, co-factors (substances that assist enzymes), and other substances necessary for healthy life.  Blood clotting  Digestion  Must be consumed, not produced by the body  Two classifications water soluble and fat soluble  water soluble : 8 B complex and vitamin C  Fat soluble: A, D, E & K  Ideally consumed though diet, not pills!

 Inorganic  Help in vitamin absorption  Body does not manufacture minerals  All tissues and internal fluids of our body contain varying quantities of minerals.  Minerals act as catalysts for many biological reactions within the body  Ideally consumed through diet, not pills! Pg

Water  Most important nutrient- 60% of total body mass  Total body water (TBW) is higher in persons with higher lean body mass versus those with higher fat mass  Essential for:  All energy production  Temperature control  Transporting nutrients & waste products  Lubrication of joints & other structures #1 performance enhancer!

 Helps body break down food.  Digestive system is a series of hollow organs joined in a long tube from mouth to anus.  Two digestive organs outside the tube include the liver and pancreas.  When digested nutrients are absorbed through the intestinal walls, fiber and waste move to the colon and then are expelled.

 Obesity is on the rise in the United States.  It’s important to balance the calories you take in with the calories you spend.  The Department of Agriculture (USDA) and the Department of Health and Human Services (USDHHS) publish national dietary guidelines.  MyPyramid helps with healthy food and activity choices. MyPyramid.gov

 People on vegetarian diets don’t eat meat, fish, or poultry.  Vegans eat:  no animal products or animal by-products  use no animal products at all, including fur, silk, wool, or leather.  Vegetarian diets offer health benefits BUT…  it’s important to plan for healthy eating.  Some vegetarians choose high-fat dairy foods, fried vegetables, and so on, which cancels out health benefits of a meatless diet.

Start here Quick Guide to %DV 5% or less is low 20% or more is High

 Things to look for  Serving size  Number of calories  Percent daily value (% DV)  How to use the label  Limit fat, saturated fat, trans fat, cholesterol, and sodium.  Increase dietary fiber, vitamins, and minerals.

FFood safety guidelines (four Cs): CClean—Wash hands and surfaces often. CCook—Cook to proper temperature. CChill—Refrigerate promptly. DDon’t Cross-contaminate—Keep foods separated on countertops and cutting boards. SSafe shopping SSafe storing SSafe preparation TThawing CCooking SServing

 Use trusted sources on the Web!  10 red flags of junk science: 1. Promises a “quick fix” 2. Claims that sound to good to be true 3. Simplistic conclusion drawn from complex study 4. Recommendations based on a single study or “no studies” 5. Dramatic statements that are refuted by reputable scientific organizations 6. Recommendations based on studies published without peer review 7. Recommendations based upon studies that ignore differences among individuals or groups 8. Dire Warnings of dangers from a single product 9. List of “good” and “bad” foods or “forbidden” 10. Advice or recommendations given to help sell a product or made by the manufacturer itself

 Breast milk provides all the nutrients an infant needs for first 4 to 6 months.  Three meals and two snacks a day should provide the 1,000 calories toddlers need. Toddlers should eat from the same food groups as adults, but modify serving size.  Pregnant women need an additional 300 calories a day to gain sufficient weight to support a healthy pregnancy and baby.