1. 6
Personal Nutrition

2. Personal Nutrition Understand Types of nutrients USDA MyPlate System
Anatomy of digestion
Learn
How To
Protect from food-borne illness
Make dietary changes
Decipher food labels

3. In This Chapter, Learn About Nutrition
What You Need to Know About Nutrients
Carbohydrates
Simple sugars
Starches
Dietary fiber
Proteins
Nine amino acids
Six Categories of Essential Nutrients
Fats
Saturated
Unsaturated
Fatty Acids
Cholesterol
Minerals
Fifteen minerals
Water
11-15 cups/day
Vitamins

4. What You Need to Know About Nutrients (cont’d.)
Macronutrients
Carbohydrates
Proteins
Fats
Micronutrients
Vitamins
Minerals

5. What You Need to Know About Nutrients (cont’d.)
Figure 6.2. The Digestive System

6. What You Need to Know About Nutrients (cont’d.)
Macronutrient
Energy
(cal/gram)
Percentage of caloric intake
Carbohydrates 4
45-65%
Fat 9
20-35%
Protein
10-35%

7. Calories
Table 6.1. Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level

8. Water Carries nutrients Maintains temperature Lubricates joints
Functions
Carries nutrients
Maintains temperature
Lubricates joints
Aids digestion
Removes waste
Daily Needs
Body uses at least eight to ten eight-ounce glasses of water each day

9. Protein Functions Growth and repair of cells
Basic framework of muscle, bone, blood, hair and fingernails
Composition
Combinations of up to 20 amino acids
Daily Needs
50 – 65 grams per day

10. Carbohydrates Provide glucose to brain and body Functions
Types
Simple: Sugar
Complex: Starch and fiber
Daily Needs
130 grams per day at minimum
25-38 grams of fiber

11. Carbohydrates (cont’d.)
Starches
Refined grains are stripped of fiber and nutrients
Whole grains are best
Fiber
Slows digestion, aids in weight control
Lower risk of heart disease
Helps prevent constipation and diabetes

12. Fats Carry fat-soluble vitamins Protect organs from injury Functions
Regulate body temperature
Aid growth and development
Types
Saturated: avoid if possible
Unsaturated: include in diet
Daily Need
No more than 20-35% of daily calories

13. Fats (cont’d.)
Figure 6.3. Butter or Margarine?

14. Vitamins Functions Types Daily Needs Regulate growth Maintain tissue
Release energy from foods
Manufacture of blood cells and hormones
Types
Fat-soluble: Vitamins A, D, E and K
Water-soluble: Vitamins B and C
Daily Needs
Water-soluble vitamins B and C
Vitamin D: 600 IU

15. Minerals Functions Daily Needs Build bones and teeth
Aid in muscle function
Help send nervous system messages
Daily
Needs
100 milligrams of:
Sodium, Potassium, Chloride, Calcium, Phosphorus, Magnesium and Sulfur
10 milligrams of:
Iron, Zinc, Selenium, Molybdenum, Iodine, Copper, Manganese, Fluoride, Chromium

16. Minerals (cont’d.)
Table 6.6. Color-Coding Your Vegetables and Fruits

17. Dietary Guidelines for Americans1.
The key to achieving and sustaining a healthy weight is to maintain calorie balance 2.
Americans should focus on consuming nutrient-dense foods and beverages

18. Balancing Calories to Maintain Weight
You must expend as many calories as you put in to maintain the balance and your weight
Calories In
Calories Out
Calorie Balance
Beverage
Food
Physical Exercise
Body functions

19. Foods and Food Components to Reduce
Sodium
Fats
Trans Fatty Acids
Cholesterol
Saturated Fats
Alcohol
Refined Grains
Added Sugar

20. Foods and Nutrients to Increase
Vegetables and Fruits
Whole Grains
Milk and Milk Products
Protein Foods
Oils
Nutrients of concern
Potassium
Fiber
Iron
Vitamin D, B12
Calcium
Folate

21. The Way We Eat

22. Mediterranean Diet
Figure 6.6. The Traditional Healthy Mediterranean Diet Pyramid

23. Vegetarian diets have health benefits
Sufficient Protein
Consume foods with complementary proteins
Beans and rice
Sesame seeds and chickpeas
Soy and rice
Other Nutrients
Iron
Vitamin B
Sources: egg, nuts or legumes

24. Ethnic Cuisine
Table 6.8. Ethnic Food Choices

25. His Plate, Her Plate: Gender and Nutrition
Women
Men
Increase iron
Less meat
Eat more calcium
Less fat
Take folic acid

26. You Are What You Drink
Calories from sweetened beverages account for half of the rise in caloric intake by Americans since 1970

27. You Are What You Drink (cont’d.)
Water
Medical experts’ choice
Soft Drinks
2/3 of adults consume 300 cal/day in soft drinks
Can add five pounds a year
Associated with kidney disease, heart disease and metabolic syndrome
Energy Drinks
Dangerous with alcohol
Added ingredients may affect heart

28. Taking Charge of What You Eat
Figure 6.7. Portion Sizes

29. How to Read Nutritional Labels
Calories
Total calories per serving
Calories from fat per serving
Must calculate percentage
Serving Size
Amount of that food the label describes
Daily Value
Total amount of the average adult’s diet
Based on 2000 calories per day
Must be adjusted for your diet

30. How to Read Nutritional Labels (cont’d.)
Total Fat
Monitor to keep fat calories 20-35% of total calories
Cholesterol
Made by the body
Not required in our diet
Sugars
Have no recommended daily value
Fiber
Look for foods with at least 2.5 grams per serving

31. How to Read Nutritional Labels (cont’d.)
Calcium
High = 200 mg or more
Good = 100 mg or more
‘More’ means at least 100 mg more than the food would normally have
Sodium
Avoid excess sodium
Vitamins
Good = 10% of Daily Value
High = 20% of Daily Value
Organic
Processing without genetic modification
No use of most synthetic chemicals
Fertilization without sewage sludge

32. Food Safety 1. Wash hands before handling food 2.
Wash fruits and vegetables—discard outer leaves, wash under running water, scrub if possible 3.
Do not allow liquids to touch or drip onto other items 4.
Clean out refrigerator regularly 5.
Sterilize wet kitchen sponges by microwaving for 1-2 minutes

33. Food Poisoning
Bacteria contaminates foods or produces toxins in foods, leading to food poisoning
Pesticides and food allergies pose additional risks

34. Nutritional Quackery
Figure 6.9. Spot the Hype!

35. Chapter Summary Identify Describe Understand List
Macro- and micronutrients
Identify
Key themes of MyPlate and dietary recommendations
Describe
How to use nutritional labels
Understand
Steps to avoid foodborne illness and nutritional quackery
List