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6 Personal Nutrition
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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
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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
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What You Need to Know About Nutrients (cont’d.)
Macronutrients Carbohydrates Proteins Fats Micronutrients Vitamins Minerals
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What You Need to Know About Nutrients (cont’d.)
Figure 6.2. The Digestive System
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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%
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Calories Table 6.1. Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level
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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
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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
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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
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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
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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
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Fats (cont’d.) Figure 6.3. Butter or Margarine?
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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
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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
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Minerals (cont’d.) Table 6.6. Color-Coding Your Vegetables and Fruits
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Dietary Guidelines for Americans
1. 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
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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
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Foods and Food Components to Reduce
Sodium Fats Trans Fatty Acids Cholesterol Saturated Fats Alcohol Refined Grains Added Sugar
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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
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The Way We Eat
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Mediterranean Diet Figure 6.6. The Traditional Healthy Mediterranean Diet Pyramid
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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
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Ethnic Cuisine Table 6.8. Ethnic Food Choices
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His Plate, Her Plate: Gender and Nutrition
Women Men Increase iron Less meat Eat more calcium Less fat Take folic acid
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You Are What You Drink Calories from sweetened beverages account for half of the rise in caloric intake by Americans since 1970
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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
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Taking Charge of What You Eat
Figure 6.7. Portion Sizes
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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
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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
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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
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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
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Food Poisoning Bacteria contaminates foods or produces toxins in foods, leading to food poisoning Pesticides and food allergies pose additional risks
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Nutritional Quackery Figure 6.9. Spot the Hype!
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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
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