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Nutrition Basics

Nutrition Basics. PE 254. 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 PE 254

  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. • 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 (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. 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. 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. 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

  7. 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

  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 (e.g., additives), magnesium (e.g., nuts), sodium, potassium and chloride (e.g., additives, such as sodium chloride).

  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. USDA’s MyPyramid

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