1. © 2007 McGraw-Hill Higher Education. All rights reserved. Chapter Five Understanding Nutrition and Your Diet

2. © 2007 McGraw-Hill Higher Education. All rights reserved. Nutrients Carbohydrates Carbohydrates Fats Fats Protein Protein Vitamins Vitamins Minerals Minerals Dietary fiber Dietary fiber Water Water Elements necessary for growth, energy, and repair of tissues. * calorie = energy required to raise 1g of water 1ºC (carbohydrates, fats, proteins)

3. © 2007 McGraw-Hill Higher Education. All rights reserved. Carbohydrates Function: energy Function: energy Kcal value: 4kcal/gram Kcal value: 4kcal/gram RDA: 60% of foods should derive from carbs RDA: 60% of foods should derive from carbs Types: mono, di, poly saccharides Types: mono, di, poly saccharides

4. © 2007 McGraw-Hill Higher Education. All rights reserved. Fats Function: long term energy, insulation, carrier of certain vitamins, and feeling of satiety (fullness) Function: long term energy, insulation, carrier of certain vitamins, and feeling of satiety (fullness) Kcal value: 9 kcal/gram Kcal value: 9 kcal/gram Types: saturated,monounsaturated polyunsaturated, trans fat Types: saturated,monounsaturated polyunsaturated, trans fat RDA: No more than 20-35% total kcal; <10% kcal from saturated; RDA: No more than 20-35% total kcal; <10% kcal from saturated;

5. © 2007 McGraw-Hill Higher Education. All rights reserved. Tropical Oils Plant sources that are considered saturated fats Plant sources that are considered saturated fats Examples are: Coconut, Palm, Palm kernel Examples are: Coconut, Palm, Palm kernel Found in products such as: Found in products such as: Snack foodsSnack foods CrackersCrackers CookiesCookies Breakfast cerealsBreakfast cereals

6. © 2007 McGraw-Hill Higher Education. All rights reserved. What is Cholesterol? White fat-like substance found in cells of animal origin White fat-like substance found in cells of animal origin Function: synthesizes cell membranes, forms hormones, and bile Function: synthesizes cell membranes, forms hormones, and bile The body makes cholesterol from the liver The body makes cholesterol from the liver The amount of intake should be limited to less than 300 mg/day The amount of intake should be limited to less than 300 mg/day HDL vs. LDL HDL vs. LDL

7. © 2007 McGraw-Hill Higher Education. All rights reserved. Protein Function: growth and repair of tissue Function: growth and repair of tissue Kcal value: 4 kcal/gram Kcal value: 4 kcal/gram RDA: 58 g/men and 46 g/women or 15% of total kcal RDA: 58 g/men and 46 g/women or 15% of total kcal Types: essential and non-essential amino acids Types: essential and non-essential amino acids

8. © 2007 McGraw-Hill Higher Education. All rights reserved. Vitamins Function: organic compounds required for normal growth, reproduction, and maintenance of health. Function: organic compounds required for normal growth, reproduction, and maintenance of health. Kcal value: 0 kcal Kcal value: 0 kcal Types: water soluble (B-complex,C), fat soluble can be toxic (A,D,E,K) Types: water soluble (B-complex,C), fat soluble can be toxic (A,D,E,K)

9. © 2007 McGraw-Hill Higher Education. All rights reserved. Minerals Inorganic materials needed in trace amounts for normal body maintenance and critical for regulation of body processes Inorganic materials needed in trace amounts for normal body maintenance and critical for regulation of body processes Kcal value: 0 kcal Kcal value: 0 kcal Types: major (high amounts in body tissues) and minor minerals (small amounts) Types: major (high amounts in body tissues) and minor minerals (small amounts)

10. © 2007 McGraw-Hill Higher Education. All rights reserved. Water Function: medium for waste transport, thermoregulation, and biochemical reactions Function: medium for waste transport, thermoregulation, and biochemical reactions Kcal value: 0 kcal Kcal value: 0 kcal RDA: 6-10 glasses/day/adults (depends on activity, environment) RDA: 6-10 glasses/day/adults (depends on activity, environment) Check your urine color to determine fluid maintenance Check your urine color to determine fluid maintenance

11. © 2007 McGraw-Hill Higher Education. All rights reserved. Fiber Edible, indigestible roughage Edible, indigestible roughage Function: allows transition of food within the bowels Function: allows transition of food within the bowels Kcal value: 0 kcal Kcal value: 0 kcal Types: soluble/insoluble fiber Types: soluble/insoluble fiber RDA: 25-35 grams/day/adults RDA: 25-35 grams/day/adults

12. © 2007 McGraw-Hill Higher Education. All rights reserved. MyPyramid.gov MyPyramid.gov

13. © 2007 McGraw-Hill Higher Education. All rights reserved.

14. What is a "Healthy Diet"? The Dietary Guidelines (2005) describe a healthy diet as one that: Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products Includes lean meats, poultry, fish, beans, eggs, and nuts Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

15. © 2007 McGraw-Hill Higher Education. All rights reserved. Dietary Guidelines for Americans 2005 Dietary Guidelines for Americans 2005 Key Recommendations for the General Population   Adequate nutrients within calorie needs   Weight Management   Physical Activity   Food groups to encourage   Sodium and potassium   Alcoholic beverages   Food safety

16. © 2007 McGraw-Hill Higher Education. All rights reserved. Functional Foods Foods capable of contributing to the improvement/prevention of specific health problems Foods capable of contributing to the improvement/prevention of specific health problems Examples: garlic, olive oil, fiber, folic acid, foods rich in calcium, A,C,E Examples: garlic, olive oil, fiber, folic acid, foods rich in calcium, A,C,E Probiotics- living bacteria thought to help prevent disease and boost immunity (yogurt) Probiotics- living bacteria thought to help prevent disease and boost immunity (yogurt)

17. © 2007 McGraw-Hill Higher Education. All rights reserved. Food Labeling

18. © 2007 McGraw-Hill Higher Education. All rights reserved.

19. Dietary Supplements Americans spent over 19 billion on supplements (2004) Americans spent over 19 billion on supplements (2004) These are OTC products that supplement one’s diet These are OTC products that supplement one’s diet They are not suppose to replace meals or conventional foods They are not suppose to replace meals or conventional foods Must be deemed safe for human use (FDA) Must be deemed safe for human use (FDA) They cannot claim to cure or treat diseases They cannot claim to cure or treat diseases

20. © 2007 McGraw-Hill Higher Education. All rights reserved. Foodborne Illness Consumption of contaminated food products Consumption of contaminated food products Symptoms mimic flu-like maladies Symptoms mimic flu-like maladies Develops within 1-6 hours of exposure Develops within 1-6 hours of exposure Bacterial exposure (salmonella most common) Bacterial exposure (salmonella most common)

21. © 2007 McGraw-Hill Higher Education. All rights reserved. : To Avoid Foodborne Illness : Clean hands, food contact surfaces, and fruits and vegetables Separate raw, cooked, and ready-to- eat foods Cook foods to a safe temperature Chill (refrigerate) perishable food promptly and defrost foods properly. Avoid raw (unpasteurized) milk, raw or partially cooked eggs, raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts.

22. © 2007 McGraw-Hill Higher Education. All rights reserved. Vegetarian Diets 1. Ovolactovegetarian 2. Lactovegetarian 3. Vegan 4. Pesco-vegetarian Relies on plant sources for nutrients Types of vegetarians:

23. © 2007 McGraw-Hill Higher Education. All rights reserved. Food Allergies Reaction by the immune system to attack the body based on food consumed Reaction by the immune system to attack the body based on food consumed Can be mistaken for food intolerance-(enzyme deficiency) Can be mistaken for food intolerance-(enzyme deficiency) Common food allergies include: peanuts, milk, soy products, shellfish, and wheat Common food allergies include: peanuts, milk, soy products, shellfish, and wheat Could cause shock and/or even death Could cause shock and/or even death

24. © 2007 McGraw-Hill Higher Education. All rights reserved. Chapter Five Understanding Nutrition and Your Diet