1. Nutrition Basics

2. Nutritional Requirements: Components of A Healthy Diet
Nutritional Requirements: Components of A Healthy Diet. “Bang for your buck!””
45 essential nutrients
Proteins, fats, carbohydrates, vitamins, minerals, and water
Macronutrients
Micronutrients
Energy in food is expressed as kilocalories
1 kilocalorie = amount of heat it takes to raise the temperature of 1 liter of fluid 1°C
2000 kilocalories (or calories) per day meets a person’s energy needs
Kilocalories are commonly referred to as calories, which are much smaller energy units: 1000 calories = 1 kilocalorie
Three essential nutrients provide energy:
Fat = 9 calories per gram
Protein = 4 calories per gram
Carbohydrates = 4 calories per gram

3. Proteins–The Basis of Body Structure
Form muscle and bone
Form parts of blood, enzymes, some hormones, and cell membranes
Building blocks of protein are amino acids
Nine essential amino acids
Eleven nonessential amino acids
Complete proteins provide all essential amino acids in adequate amounts (meat, fish, eggs etc.. )pg 327
Incomplete proteins usually low in one or two essential amino acids (nuts, plants etc..)
Complementary incomplete proteins can combine to make up missing amino acids (PB sandwich)
Recommended protein intake
0.8 gram per kilogram of body weight (0.36 gram per lb.)
10-35% of total daily calorie intake
Average American daily intake is 15-16% of total calories

4. Fats–Essential in Small Amounts
Secondary/Most concentrated source of energy
Fats (lipids) can be stored as usable energy
Provides insulation and support for body organs
Types and sources of fats
Triglycerides - glycerol molecule with 3 fatty acids
Animal fats are primarily made of triglycerides
Unsaturated-good
Monounsaturated-ok but calories high
Polyunsaturated-good type
Saturated-bad, limit
Hydrogenation
Trans fatty acids (transfat)-worst, extends shelf life, most fried food

5. Fats and Health Cholesterol- waxy substance in blood and cells
High-density lipoprotein (HDL) = good cholesterol
Low-density lipoprotein (LDL) = bad cholesterol
Saturated and trans fats pose many health hazards, including heart disease and certain types of cancers
Other fats, including monounsaturated fats and omega-3 fatty acids, can be beneficial to health
Recommended fat intake
Adult men need 17 grams per day of linoleic acid and 1.6 grams of alpha-linolenic acid
Adult women need 12 grams per day of linoleic acid and 1.1 grams of alpha-linolenic acid
AMDR for total daily fat is 20-35% of daily calories

6. Figure 9.1 Types of fatty acids and their possible effects on health

7. Carbohydrates—An Ideal Source of Energy
Supplies energy for body cells
Two groups
Simple carbohydrates
Fruit, sugar, honey, malt, and milk
Complex carbohydrates –(more bang for your buck)
Starches and most dietary fiber
Grains – wheat, rye, rice, oats, barley, and millet
Legumes – dry beans, peas, and lentils
Tubers – potatoes and yams
Digestion
Mouth and small intestines
Break down into glucose

8. Refined Carbohydrates Versus Whole Grains
All grains are whole grains before processing and include:
Inner layer (germ)
Middle layer (endosperm)
Outer layer (bran)
Whole grain linked to less heart disease, high blood pressure, cancer etc….
Refined – less nutritious
Americans need around grams per day; most consume 200+/day

9. Whole grain foods
White bread vs. Whole grain bread
White rice vs whole grain rice
Whole grain pasta Vs. regular pasta

10. Recommended Carbohydrate Intake
130 grams needed to meet the body’s requirements for essential carbohydrates
Average American eats grams daily
Carbohydrates should make up 45-65% of total daily calories in an adult’s diet
Focus on consuming a variety of foods rich in complex carbohydrates, especially whole grains
Health agencies recommend decreased intake of added sugars

11. Fiber – A Closer Look Types of fiber Sources of fiber
Dietary fiber: Nondigestible carbohydrates (and lignin) that are naturally present in some plants
Functional fiber: Nondigestible carbohydrate that has been isolated or synthesized in a lab and added to food as dietary supplement
Total fiber: the sum of both
Sources of fiber
All plant substances
Recommended fiber intake
38 grams for adult men
25 grams for adult women
Needs to come from foods, not supplements (fiber 1 not as good)

12. Vitamins—Organic Micronutrients
Vitamins: organic (carbon-containing) substances required in small amounts to regulate various processes within living cells
Humans need 13 vitamins
4 fat soluble vitamins: A, D, E, and K
9 water soluble vitamins: C and the
B-complex vitamins
Functions of vitamins-specific (336)
Sources of vitamins
Human body does not manufacture most vitamins
Abundant in fruits, vegetables, and grains
Vitamin deficiencies
Page 192 in 9th edition

13. Minerals—Inorganic Micronutrients
Minerals: inorganic (non-carbon-containing) compounds that help regulate body functions, aid in growth, maintain body tissues, and help release energy
17 essential minerals
Major minerals – need 100 milligrams or more
Calcium, phosphorus, magnesium, sodium, sulfur, sodium, potassium, and chloride
Trace minerals – need in minute amounts
Copper, fluoride, iodide, iron, selenium,
and zinc

14. Water—Vital but Often Ignored
You are composed of about 50-60% water
Can live up to 50 days without food, but only a few days without water
Foods and fluids consumed make up 80-90% of your daily water intake
Food and Nutrition Board daily requirements
Men – 3.7 total liters of water, with 3.0 liters (13 cups) coming from beverages
Women – 2.7 total liters of water, with 2.2 (9 cups) coming from beverages

15. Other Substances-good for you!!!!
Antioxidants
Protect against damage by free radicals
Free radical- damaging cell membranes and mutating genes from environmental factors such as smoke or sunlight
Vitamins C & E, selenium, carotenoids
Phytochemicals
Substances that may help prevent chronic disease
Soy foods
Sulforaphane (found in cruciferous vegetables such as broccoli)
Allyl sulfides (found in garlic
and onions)
Antioxidant versus free radicals

16. Carbohydrates
Sedentary people should decrease consumption of energy-dense carbohydrates to maintain weight
Choose foods whole grains and health carbohydrates
Avoid added sugars and grain-based desserts
Excess carbs and protein turns into…. Fat!!!

17. Changes
What is one way you could make a change to improve your nutrient intake????????????????????