1. © 2008 McGraw-Hill Higher Education. All rights reserved. Nutrition Basics Chapter 12 1

2. © 2008 McGraw-Hill Higher Education. All rights reserved. 2 The Body’s Nutritional Requirements Essential nutrients – Are defined as nutrients one must obtain from diet (digestive system) b/c body does not mk. them in adequate amounts – The Six Essential Nutrients are: Proteins, Fats, Carbohydrates, Vitamins, Minerals, Water

3. © 2008 McGraw-Hill Higher Education. All rights reserved. The Body’s Nutritional Requirements What is a Calorie (C)? Defined as the amount of heat it takes to raise the temperature of 1L of water 1°C Daily requirement: 2000 kilocalories One pound is equal to: Of the six essential nutrients, only three supply energy: –Fats supply = 9 calories/gram –Protein supply= 4 calories/gram –Carbohydrates supply= 4 calories/gram 3

4. © 2008 McGraw-Hill Higher Education. All rights reserved. 4 Lipids (Fats) There are three main classes of lipids: 1) Steroids 2) Phospholipids and 3) Triglycerides (food fats) Triglycerides –Are a stored energy –Function: Insulation, support, absorption of fat- soluble vitamins (A,D,E & K) –Can be saturated or unsaturated

5. © 2008 McGraw-Hill Higher Education. All rights reserved. 5

6. Fats and Your Health Hydrogenation – A chemical reaction between hydrogen & another compound that increases the degree of saturation in unsaturated fats – Increases stability of fat – Trans Fatty Acids are formed in the process Increases LDL, decreases HDL

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8. Which Foods Have Partially Hydrogenated Oils? 8

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10. 10 Fats and Your Health Basic Types of Cholesterol (A Steroid) –HDL’s are High Density Lipo-Protein or “good” cholesterol –LDL’s are Low Density Lipo-Protein or “bad” cholesterol

11. © 2008 McGraw-Hill Higher Education. All rights reserved. 11 Fats and Your Health Beneficial Fats (polyunsaturated fats) –Omega-3 fatty acids (reduces blood clotting,TGs,) Found in some fish, nuts, vegetables Reduces blood clotting, lowers TG –Alpha linolenic acid A type of Omega 3 Found in flax seed, canola, soy bean oils –Alpha lipoic acid Acts as an antioxidant seeming to prevent cell damage Found in heart, liver,kidneys, and vegetables such as broccoli and spinach.

12. © 2008 McGraw-Hill Higher Education. All rights reserved. Recommended Intake –AMDRs = 20-35% (daily calories) –Healthy Fats are obtained from sources rich in unsaturated fats (flax,olive, canola, soybean, oils, etc.) –Unhealthy/Less Healthy fats are obtained from sources rich in saturated fats (animal products, esp. red meat) 12 Fats and Your Health

13. © 2008 McGraw-Hill Higher Education. All rights reserved. Dangers of high fat diets - Difficulty managing weight -Obesity, heart disease, etc. -Increased risk of cancer 13 Fats and Your Health

14. © 2008 McGraw-Hill Higher Education. All rights reserved. PROTEINS 14

15. © 2008 McGraw-Hill Higher Education. All rights reserved. 15 Proteins Proteins are the main components of muscle, bone, blood, enzymes, hormones and cell membranes etc. There are Complete and Incomplete proteins –Complete proteins provide all essential amino acids (20) –Incomplete have most essential a.a.

16. © 2008 McGraw-Hill Higher Education. All rights reserved. Recommended Intake –AMDRs =10-35% (daily calories) –Obtained from lean meat, poultry, fish, tofu, etc. 16 Proteins

17. © 2008 McGraw-Hill Higher Education. All rights reserved. CARBOHYDRATES 17

18. © 2008 McGraw-Hill Higher Education. All rights reserved. 18 Carbohydrates Are Simple and Complex sugars They provide fuel for cells Two groups : –Simple Carbohydrates Small Examples: glucose, lactose, sucrose (fruit, sugar, honey, milk) –Complex Carbohydrates Larger Examples: Starch and fiber (Grains, legumes,Tubers)

19. © 2008 McGraw-Hill Higher Education. All rights reserved. 19 Complex Carbohydrates: Whole vs. Refined Grains Grains before processing = Whole Grains Whole Grains Contain: –Inner layer, (germ) –Middle layer, (endosperm) –Outer layer, (bran)

20. © 2008 McGraw-Hill Higher Education. All rights reserved. Grains after processing = Refined Grains –Germ and bran removed leaving starchy endosperm –Retain calories, lower in fiber 20 Complex Carbohydrates: Whole vs. Refined Grains

21. © 2008 McGraw-Hill Higher Education. All rights reserved. 21 A Closer Look at Fiber Dietary fiber- nondigestible carbohydrates present in plant s (grains, legumes, vegetables) Functional fiber – isolated/made in a lab and added to food/dietary supplement Fiber helps increase fecal bulk Recommended intake = 38 grams (men) 25 grams (women)

22. © 2008 McGraw-Hill Higher Education. All rights reserved. The Glycemic Index The Glycemic Index (GI) is a numerical scale used to indicate how fast and how high a particular food can raise our blood glucose (blood sugar) level –High glycemic index foods may increase appetite –May increase risk of diabetes and heart disease Foods w/ a Low Glycemic index: –Whole grains –Fruits –Vegetables and legumes 22

23. © 2008 McGraw-Hill Higher Education. All rights reserved. Carbohydrates Recommended carbohydrate intake –AMDRs = 45-65% (daily calories) 23

24. © 2008 McGraw-Hill Higher Education. All rights reserved. Vitamins Organic Aid in chemical reactions; important in RBC production Required in small amounts Humans need 13 vitamins: –Four Fat Soluble: A, D, E, and K. –Nine Water Soluble: C and B complex vitamins (Thiamin, (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, B-12, Biotin and Pantothenic acid) Sources: –Fruits, vegetables and grains 24

25. © 2008 McGraw-Hill Higher Education. All rights reserved. Minerals Inorganic Help regulate body functions Growth & maintenance of body tissues 17 essential minerals –Major minerals: needed in excess of 100 mg/day (Ca 2+, P, Mg +, Na +, K +, Cl -) –Trace Minerals: needed in small amounts (Cu, Fl, I, Fe, Se, Zn etc.) 25

26. © 2008 McGraw-Hill Higher Education. All rights reserved. Water Human body = 60% water Food and fluid intake provide 80-90%; metabolism provides the rest Men need ~4 L (3 L from beverages);Women need ~3 L (2 L from bev.) 26

27. © 2008 McGraw-Hill Higher Education. All rights reserved. Other substances in food Antioxidants –Function: Protect body from free radical damage Examples: –Phytochemicals : 27

28. © 2008 McGraw-Hill Higher Education. All rights reserved. Causes of foodborne Illnesses: –Mainly bacteria –Fewer viruses –Can cause cramps, gastroenteritis, nausea, vomiting, etc. 28 Food Safety

29. © 2008 McGraw-Hill Higher Education. All rights reserved. Environmental Contaminants –Contaminants in food growing environment –Examples: Minerals, antibiotics, hormones, pesticides industrial chemicals –Effects of contaminants depends on: Concentration Length of exposure Age/status of person ingesting food 29 Food Safety

30. © 2008 McGraw-Hill Higher Education. All rights reserved. Food Safety Food Additives are Added to : (1) Maintain or improve nutritional quality (2) Maintain freshness (3) Help in processing or preparation (4) Alter taste and appearance 30

31. © 2008 McGraw-Hill Higher Education. All rights reserved. Food Safety Organic foods –Limits on pesticide residues –Animals given organic feed; Animals have access to outdoors –No antibiotics or growth hormones given to animals –Genetic engineering is prohibited 31

32. © 2008 McGraw-Hill Higher Education. All rights reserved. Dietary Guidelines for Americans Eat a variety of nutrient-dense foods Control calorie intake Be physically active every day Eat plenty of grains, vegetables and fruits Choose fats wisely Choose carbohydrates wisely Use little salt and sugar Moderation of alcohol consumption Keep foods safe to eat 32

33. © 2008 McGraw-Hill Higher Education. All rights reserved. My Pyramid 33

34. © 2008 McGraw-Hill Higher Education. All rights reserved. 34 Vegetarians Types : –Vegans (plants only) –Lacto-vegetarians (plant & dairy) –Lacto-ovo- vegetarians (plants, dairy, eggs) Require : Vitamin B-12, Vitamin D, Calcium, Iron, zinc