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Nutrition Basics

Nutrition Basics. Chapter 12. Nutritional Requirements: Components of A Healthy Diet. 45 Essential nutrients Proteins, Fats, Carbohydrates, Vitamins, Minerals and Water. Fuel Potential. Kilocalories (kcalorie).

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Nutrition Basics

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  1. Nutrition Basics Chapter 12

  2. 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. • 1000 calories = 1 kcalorie. • 3 supply energy • Fat = 9 calories per gram • Protein = 4 calories per gram • Carbohydrates = 4 calories per gram

  3. 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. • Most animal proteins. • Most plant proteins are incomplete. • Combine 2 vegetables to make up missing amino acids. • Recommended amount • 0.8 gram per kilogram of body weight • 10-35% of total calorie intake • Average is 15-16%

  4. Fats or Lipids • Most concentrated source of energy • stored energy and provides insulation and support for body organs • Two fats • Linoleic acid • Alpha-linoleic acid • 10% from saturated fats • Triglycerides - glycerol molecule with 3 fatty acids • Saturated Fat • Mono-unsaturated • Poly-unsaturated • Hydrogenation • Trans fatty acids

  5. Fats and Health • Cholesterol • High Density Lipo-Protein (HDL’s) – good cholesterol • Low Density Lipo-Protein (LDL’s) – bad cholesterol • 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%

  6. Carbohydrates • Supply energy for the body cells • Two groups • Simple Carbs: One or two sugar units • Fruit, sugar, honey, malt, and milk • Complex Carbs: Multiple sugar units • Starches and 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 to glucose

  7. Refined Carbohydrates Versus 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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, magnesium, sodium, sulfur, sodium, potassium and chloride. • Trace minerals – minute amounts. • Cobalt, copper, fluoride, iodide, iron, manganese, molybdenum, selenium, and zinc

  13. 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

  14. 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

  15. Dietary Reference Intakes (DRIs) • Set standards by Food and Nutrition Board of the National Academy of Sciences - developed RDAs and AI (adequate intake) • Include standards for both recommended and maximum intakes • Established standards for nutrient intake in order to prevent nutrient deficiencies • Should you take supplements? • DRIs guide you will the nutritional needs with food, rather than the use of supplements • Daily values – U.S. Food and Drug Administration use on food labels • Based on 2000 calorie diet

  16. Dietary Guidelines for Americans • Eating a variety of nutrient-dense foods • Control calorie intake to manage healthy weight • Physically active every day • Plenty of grains, vegetables and fruits • Choose fats wisely • Choose carbohydrates wisely • Prepare foods with little salt and sugar • Moderation of alcohol consumption • Keep foods safe to eat

  17. Weight Management • Overweight and obesity are major public health problem • Americans need to reduce the amount of calories • Increase physical activity • Make wiser food choices

  18. Physical Activity • Aim to accumulate at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity • Brisk walk at a pace of 3-4 mile per hour • Manage body weight engage in 60 minutes of moderately to vigorous intense activity • Sustain weight loss engage daily in at least 60-90 minutes of moderate activity

  19. Food Groups to Encourage • Fruits and vegetables • 41/2 cups or the equivalent of 9 servings each day • Dark green vegetables • Orange vegetables • Legumes • Whole grains • Low-Fat and Fat-free milk and milk products

  20. Fats • Fats and oils provide the essential fatty acids needed • Total fat: 20-35% of total daily calories • Saturated Fat: Less than 10% of total calories • Trans fat: as little as possible • Cholesterol: Less than 300 mg per day

  21. Carbohydrates • Important energy source • Fiber promotes healthy digestion and helps reduce the risk of type 2 diabetes and heart disease • Consumption of foods and beverages high in added sugar should be avoided

  22. Food Safety • Foodborne disease affect 76 million Americans each year • Be careful around • Poultry • Meats • Eggs • Shellfish • Milk products • Fresh fruits and vegetables

  23. USDA’s MyPyramid

  24. Key Messages of MyPyramid • Remind consumers to make healthy food choices • Personalization • Daily physical activity • Moderation • Proportionality • Variety • Gradual improvement

  25. Serving Sizes • Grains - 1 slice of bread,1 small muffin (2.5 diameter), 1 cup ready-to-eat cereal flakes • Vegetable– 1 cup raw leafy vegetables, 1/2 cup cooked or raw vegetables, 1/2 cup of vegetable juice • Fruit – ½ cup fresh, canned, or frozen fruit, 1/2 cup 100% fruit juice,1 small whole fruit, 1/4 cup dried fruit, 3/4 cup fruit juice

  26. Serving Sizes • Milk/Dairy -1 cup milk or yogurt,1/2 cup ricotta cheese,1.5oz natural cheese,2 oz. Processed cheese. • Meat and Beans – 1 ounce cooked lean meat,.1/4 cup cooked dry beans or tofu, 1 egg, 1 tablespoon peanut butter, ½ ounce nuts or seeds • Oils • Discretionary Calories, solid fats, and added sugars

  27. Reasons Types: Vegans Lacto-vegetarians Lacto-ovo-vegetarians Partial vegetarians Pescovegetarians Semivegetarians A food plan for vegetarians Vitamin B-12 Vitamin D Calcium Iron Zinc Vegetarians

  28. Dietary Challenges for Special Population Groups • Children and Teenagers • College Students • Older Adults • Athletes • People with Special Health Concerns

  29. Personal Plan: Making Informed Choices About Food • Reading Food Labels • Reading Dietary Supplement Labels • Evaluating Functional Foods

  30. Protecting yourself Against Foodborne Illness • Causes of Foodborne Illnesses • Campylobacter jejuni • Salmonella • Shigella • Escherichia coli • Listeria monocytogenes • Staphylococcus • Clostridium botulinum • Norovirus • Preventing and treating foodborne illnesses • Environmental Contaminants and organic foods • Food Allergies

  31. Food Allergies and Food Intolerances • Food allergies • Reaction of the body’s immune system • Affect 2% of the adult population • 4-6% of infants • 90% of food allergies • Cow’s milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish • Food intolerances

  32. Staying Committed to a Healthy Diet • Prepare your own food at home • Map out meals • Portion sizes when eating out • No single diet provides optimal health • Follow the MyPyramid guidelines

  33. Nutrition Basics Chapter 12

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