1. © 2008 McGraw-Hill Higher Education. All rights reserved. Nutrition Basics PE 254

2. © 2008 McGraw-Hill Higher Education. All rights reserved. Chapter 92 Nutritional Requirements: Components of A Healthy Diet 45 Essential nutrients –Proteins, Fats, Carbohydrates, Vitamins, Minerals and Water. Fuel Potential. Kilocalories (kcalorie). 1 Kcalorie = amount of heat it takes to raise the temperature of 1 liter of fluid 1 degree of centigrade. 2000 kcalorie or calories per day meets a person needs. 3 supply energy –Fat = 9 calories per gram –Protein = 4 calories per gram –Carbohydrates = 4 calories per gram

3. © 2008 McGraw-Hill Higher Education. All rights reserved. Chapter 93 Proteins Forms muscle, bone, blood, enzymes, hormones and cell membrane. –Twenty common amino acids Nine essential amino acids. Eleven nonessential amino acids –Complete proteins provide all essential amino acids (e.g., meat, fish, poultry, eggs, milk, cheese, and soy). Most plant proteins are incomplete (e.g., peas, beans, and nuts). –Recommended amount 0.8 gram per kilogram of body weight (0.36g per pound) 10-35% of total calorie intake –Average is 15-16%

4. © 2008 McGraw-Hill Higher Education. All rights reserved. Chapter 94 Fats or Lipids Most concentrated source of energy –stored energy and provides insulation and support for body organs –Two fats Linoleic acid (unsaturated fatty acid) Alpha-linoleic acid –10% from saturated fats –Triglycerides - glycerol molecule with 3 fatty acids Saturated Fat (solid at room temperature) Mono-unsaturated Poly-unsaturated Hydrogenation (H + + unsaturated fat) Trans fatty acids

5. © 2008 McGraw-Hill Higher Education. All rights reserved. Chapter 95 Fats and Health Cholesterol *required for synthesis of cell membranes, vitamin D, and hormones –High Density Lipo-Protein (HDLs) – good cholesterol; transport cholesterol out of arteries –Low Density Lipo-Protein (LDLs) – bad cholesterol; transport cholesterol to organs and tissues, causing fat deposits on arterial walls Absorbs Fat-soluble vitamins (A,D,E & K) –Make up 25%-35% of total daily calories 7% from saturated fat 10% from polyunsaturated fat 20% from monounsaturated fat Omega-3 fatty acids – AMDR -5-10% Omega-6 fatty acids – AMDR – 0.6-1.2% Recommended Intake –Adults Men 17 grams per day of linoleic and 1.6 grams of alpha-linoleic Women 12 grams per day of linoleic and 1.1 grams of alpha-linoleic –Only 3-4 teaspoons (15-20 grams) of vegetable oil per day –AMDRs for total fat 20-35% AMDR=Acceptable Macronutrient Distribution Ranges

6. © 2008 McGraw-Hill Higher Education. All rights reserved. Chapter 96

7. © 2008 McGraw-Hill Higher Education. All rights reserved. Chapter 97 Carbohydrates Supply energy for the body cells Two groups –Simple Carbs: One or two sugar units Fruit, sugar, honey, malt (e.g., barley or wheat), and milk –Complex Carbs: Multiple sugar units Starches and fiber –Grains – wheat, rye, rice, oats, barley, and millet (white grains) –Legumes – dry beans, peas, and lentils –Tubers – potatoes and yams –Digestion Mouth and small intestines Break down to glucose

8. © 2008 McGraw-Hill Higher Education. All rights reserved. Chapter 98 Refined Carbohydrates Versus Unrefined (Whole) Grains All grains before processing –Inner layer, germ –Middle layer, endosperm –Outer layer, bran During processing –Germ and bran are removed leaving just the starch of the endosperm

9. © 2008 McGraw-Hill Higher Education. All rights reserved. Chapter 99 Glycemic Index and Glycemic Response Insulin and glucose levels Quick rise in glucose and insulin levels = high glycemic index –Eating high glycemic index foods may increase appetite –May increase risk of diabetes and heart disease –Unrefined grains, fruits, vegetables and legumes – relatively low glycemic index

10. © 2008 McGraw-Hill Higher Education. All rights reserved. Chapter 910 Recommended Carbohydrate Intake Average American – 200-300 grams 130 grams needed to meet the body’s requirements for essential carbohydrates Adults – 45-65% of total daily calories or 225-325 grams

11. © 2008 McGraw-Hill Higher Education. All rights reserved. Chapter 911 Fiber – A Closer Look Food and Nutrition Board –Dietary fiber nondigestible carbohydrate that is present naturally –Functional fiber nondigestible carbohydrate that has been isolated or synthesized –Total fiber is the sum of both Sources –All plant substances Recommended intake –38 grams for adult men –25 grams for adult women –Needs to come from foods not supplements

12. © 2008 McGraw-Hill Higher Education. All rights reserved. Chapter 912 Vitamins Organic (carbon-containing) substances required in small amounts to promote specific chemical reactions (catalyst) within a living cell. Thirteen vitamins: –Four Fat Soluble: A, D, E, and K. –Nine Water Soluble: C and 8 B-complex vitamins. Thiamin (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, B- 12, Biotin and Pantothenic acid. Sources: –Human body does not manufacture most vitamins –Abundant in fruits, vegetables and grains

13. © 2008 McGraw-Hill Higher Education. All rights reserved. Chapter 913 Minerals Inorganic compounds. Helps to regulate body functions, aid in growth, maintenance of body tissues, and a catalyst for energy release. 17 essential minerals. –Major minerals - 100 milligrams or more. calcium, phosphorus (e.g., additives), magnesium (e.g., nuts), sodium, potassium and chloride (e.g., additives, such as sodium chloride).

14. © 2008 McGraw-Hill Higher Education. All rights reserved. Chapter 914 Water Composed of about 50-60% water Can live up to 50 days without food, but only a few days without water Water and other beverages make-up 80-90% of your daily water intake 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. © 2008 McGraw-Hill Higher Education. All rights reserved. Chapter 915 Other Substances in Food Antioxidants – –Reduction in cancers –Vitamin C & E, selenium, carotenoids Phytochemicals –Soy foods may help lower cholesterol levels –Cruciferous vegetables render some carcinogenic compounds harmless –Allyl sulfides (garlic and onions) boosts the cancer-fighting immune cells

16. © 2008 McGraw-Hill Higher Education. All rights reserved. Chapter 916 USDA’s MyPyramid