Download Fundamentals of Nutrition

Fundamentals of Nutrition
Nutrition: those processes that allow the
body to use food for energy,
maintenance of health, and growth.
Nutritional status: the state of one’s
nutrition
Wellness: state of good
health with optimal
body function
(requires good nutrition)
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Malnutrition: lack of necessary or proper
food substances in the body or improper
absorption and distribution of them.
Affects: -people in poverty
-infants
-adolescents
-elderly
-pts. receiving chemotherapy
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Benefits of Proper Nutrition
1. Physical
 Proper Growth and Development
 Improved Strength and Endurance
 Healthy Appearance
 Proper Bowel Habits
 High Energy Level
 Prevent or Delay Diseases/Conditions
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2. Psychological/Emotional
 Good Attitude
 Enthusiasm
 Freedom from Anxiety
 Proper Sleep Patterns
 Increased Mental Ability
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Immunological
Good Nutrition = Good Immune System
When you fail to take in adequate nutrients,
you can jeopardize your immune system.
This is one reason poorly planned weightloss programs can make a person ill.
An apple a day will
really help keep
the doctor away!!!
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ESSENTIAL NUTRIENTS
 Used by the body to perform specific
functions
 Nutrients in foods replace those used
by the body
 Categorized into seven groups:
-water
-carbohydrates
-lipids
-proteins -minerals -vitamins
-fiber
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CARBOHYDRATES Primary source of
energy for the body
1 gram of carbohydrate = 4 calories
Simple carbohydrates: dissolve readily in
cold water
i.e. glucose (sugar), fructose (fruits), and
lactose (dairy)
Complex carbohydrates: do NOT dissolve
readily in cold water and do not taste
particularly sweet. i.e. vegetables
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Certain complex carbohydrates have been
proven to reduce cholesterol.
i.e. oats and barley
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Diets high in fiber may reduce risks of colon
cancer.
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Cellulose/fiber provide bulk, acting as a
natural broom for the intestinal tract
(cellulose is indigestible)
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Food sources for carbs:
fruit, bread, cereals, pasta, crackers,
potatoes, corn, peas, green leafy
vegetables
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FATS/LIPIDS second source of
energy for the body
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twice as many calories as the same
amount of carbohydrates or protein
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1 gram of lipid = 9 calories
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1. Saturated fats solid at room temperature.
 raises blood cholesterol levels.
 i.e. shortening, animal fat, coconut oil, and
palm oil
2. Polyunsaturated fats liquid at room
temperatures
 linked to lowering cholesterol and blood
pressure. i.e. vegetable oils
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3. Monounsaturated fats are thought to
lower total cholesterol, LDL, and
lowering heart disease risk.
 i.e. olive oil, almonds, peanut oil,
cottonseed oil
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This is your BEST choice of fats.
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4. CHOLESTEROL
 Cholesterol is a fatty substance only
found in animal products like meat,
cheese, and eggs.
 Everyone NEEDS a limited amount of
cholesterol; however, EXCESS
cholesterol has been linked to
arteriosclerosis
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LDL is low density lipoproteins or BAD
cholesterol. “lowly”
 HDL high density lipoproteins or
“heavenly”
FUNCTIONS OF FAT:
 Essential component of every cell
membrane
 Helps to maintain body temperature
 Helps to cushion organs and bones
 Absorption of fat-soluble vitamins
 Provides flavor to food
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Food sources include:
 fatty meats, egg yolks, cheeses, oils,
whole milk, butter, nuts, etc.
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PROTEINS
Amino acids are the building
blocks of proteins.
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1 gram of protein = 4 calories
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Body’s final energy source
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Nine Essential Amino Acids; called complete
proteins
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The body is incapable of producing these amino
acids.
Must be supplemented through the diet and are
found in all animal sources
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Complete protein food sources:
meat, fish, milk,
cheeses, and eggs
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Thirteen non-essential amino acids
or incomplete proteins
The body has the capacity to make
these amino acids.
Incomplete protein sources:
legumes, soybeans, dry beans, peas,
peanuts
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Functions of protein are:
1. Building and repairing tissue
 Particularly important for post-op
patients
2. Regulate body processes through
enzymes, hormones, and
antibodies..
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Body cannot store excess amino
acids---excreted as urea
What is urea???
Nitrogen in urine
Why are protein supplements so
harmful?
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The extra 400 calories you get from
“super sizing”
a meal/combo
can add an extra 6-7 lbs per year
 It costs an additional
$162-200 per year
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Vitamins
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VITAMINS
“VITA “ means vital; vitamins are vital for life
Functions:
*Metabolism
*Energy
*Vital role in almost every chemical
reaction within the body
*Normal health and growth
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ANTIOXIDANTS
Help protect the body from harmful
chemicals called “free radicals”
 Free radicals are a product of O2
metabolism and can damage the body
tissues
 i.e. Cut apples turn brown when in
contact with O2
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Antioxidants are found in fruits and
vegetables
Vitamins A,C,E (ace)
 Water Soluble vitamins: dissolves in
H2O
 Not stored by the body
 Destroyed by cooking
 Vitamins C and B complex
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Fat soluble vitamins: dissolve in fat
 Stored by the body in fat tissue
 Not destroyed by cooking
 Vitamins A,D,K, and E
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Vitamin A (antioxidant)
Healthy skin, mucous membranes,
proper bone growth
*Low intake of Vitamin A can result in
night blindness (effects the rods)
*SOURCES: yellow/orange veggies
such as carrots, squash, sweet
potatoes, dark green veggies and
fruits
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Vitamin D
*Essential for the absorption and use of
calcium and phosphorous = strong bones
and teeth
*Skin produces vitamin D when exposed
to sunlight.
*Vitamin D deficiency can result in rickets
and osteomalacia (softening of bones)
*SOURCES : fortified milk, tuna, salmon,
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Vitamin E antioxidant
*Helps to prevent cancer and other
diseases.
Prevents cell membrane damage.
*Vegetable oils, nuts, whole grains,
green leafy veggies
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Vitamin K
*Essential for the normal clotting of
blood helps make prothrombin
*Deficiency results in bleeding
problems
*SOURCES: liver,green peas,
broccoli, spinach, and greens
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Vitamin C antioxidant
*Collagen formation
(skin products)
-wound healing
*Low intake can result in scurvy
Pirates had rotten teeth/bowed legs
*SOURCES: citrus fruits, melons, dark
green veggies,
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Vitamin B-Complex
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*Promotes normal function of nervous
system
*Promotes metabolism, and aids in the
formation of hormones
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SOURCES: liver, dark green leafy
veggies, milk, cheese, eggs,
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Low intake of specific B –complex vitamins
can result in:
*Thiamin (B1) = Beriberi; fatal if not treated
changes cardiac function
*Riboflavin (B2) = Skin inflammations, eye
problems
*Pyridoxine (B6) = anemia, children,
women, adolescents
*B/12 = Pernicious anemia elderly,
decreased absorption of B12
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Minerals
Of the 92 chemical elements found on the
earth, 50 are found in the body.
MAJOR MINERALS
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Calcium
Used for the formation of strong bones and
teeth, muscle contractions, blood clotting,
Lack of Ca+ can cause osteoporosis
SOURCES: dairy products, dark green
leafy veggies,
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Phosphorous
component of all cell membranes
assists in the formation of bones and
teeth
SOURCES: sunflower seeds, beans,
milk products
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Magnesium
Normal bone structure, normal
functioning of the central nervous
system
SOURCES: sunflower
and pumpkin seeds,
dried fruit
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Sodium
Regulates body-fluid volume
Affects transmission of nerve
impulses
SOURCES: table salt, condiments,
processed meats
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Chloride
Component of gastric juice;
specifically hydrochloric acid
SOURCES: seafood, salt
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Potassium
Assists in muscle contractions, and
transmission of nerve impulses
SOURCES: fruits, vegetables
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MINOR MINERALS
Iron
 Needed for hemoglobin formation
SOURCES: dried fruits
like raisins,
meats, fortified
cereals, nuts,
beans
Fe+ deficiency anemia
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Zinc
 Wound healing, sunscreen
 preventing infections
SOURCES:
whole grains,
nuts, poultry, fish,
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Iodine
Needed for the formation of thyroxin
Sources: table salt, shellfish, and
fish
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WATER
Found in all body tissues
Essential for digestion
Makes up most of blood plasma
Helps remove waste material from body
Average person should drink 6-8 glasses of
water a day
55-65% of body weight
Only nutrient we sense a need for---thirst
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Fiber
Provides bulk
Tough, stringy part
of vegetables, fruits, and grains
Our bodies cannot digest fiber or cellulose
so we pass it through the digestive tract
Helps prevent constipation
Helps prevent heart disease by reducing
cholesterol levels
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Factors that Influence
Nutrition
 Physiologic factors:
 Weight
 Activity
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Psychological
Factors
Security
Tension
Boredom
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Holidays
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Ethnic background
Family
Religion
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Peers
Advertisements
TV
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Food Accessibility
 Cost
 Convenience
 Time
 Availability
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Utilization of Nutrients
Utilization of nutrients includes 3
processes:
 DIGESTION
 ABSORPTION
 METABOLISM
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DIGESTION
Process by which the body breaks
down food into smaller parts
 Digestion changes the food
mechanically and chemically and
moves food through the digestive
system
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1. Mechanical digestion: food is
broken up by the teeth
Food is moved through the digestive tract
by peristalsis:
wavelike movement of the muscles of
the digestive tract
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2. Chemical digestion: food is mixed
with digestive juices and food is
changed into nutrients the body can
absorb
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ABSORPTION
 Process where the blood picks up
the digested nutrients
 Most absorption occurs in the small
intestines and are carried to the cells
where they are
metabolized
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METABOLISM
Process where nutrients are used
by the cells for their various
functions especially energy
Energy is required for all cell function
The byproduct of cell metabolism is
heat
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Basal Metabolic Rate (BMR)
 Rate at which the body uses energy
just to maintain it’s own tissue needs
 The heat produced by the BMR is
called a calorie
 Males wt. (in lbs) x 10 + 2x wt.
 Females wt. (in lbs.) x 10 + wt.
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Dietary Guidelines for Americans
Eat a variety of foods.
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No single food provides all the nutrients
your body needs in the right amounts.
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Balance the foods you eat
with physical activity
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Maintain a healthy weight.
controlling body fat is more important to health
than controlling body weight.
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ALL calories add up in the same way, no matter
what their source.
Choose a diet with plenty of
grain products, vegetables and
fruits. (complex carbohydrates
and fiber)
They are usually low in fats and calories.
and provide essential vitamins and minerals.
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Remove visible fat from food you eat
and choose lower-fat milk, cheese,
and yogurt.
Cut down on fried foods, instead eat
roasted, baked, broiled, or grilled
foods.
Choose a diet moderate in sugars.
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Choose a diet moderate in salt and
sodium
About ten percent of sodium is found
naturally in food and the remainder
comes from table salt and
processed foods – about 75%.
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The Food Pyramid is an outline of what
to eat each day based on
Dietary Guidelines
 Food Pyramid and nutrition labels are
based on 2000 calorie diets
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Bread, Cereal, Rice, & Pasta Group
 6-11 Servings
 Provides fiber and carbs (complex)
 choose several servings a day of
foods made from whole grains.
 Go easy on the fat and sugars you add
as spreads, seasonings, or toppings.
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Examples: each represents a
serving
1 slice of bread
½ bagel or English muffin
½ cup cooked rice or cereal
2-3 ozs. pasta
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Vegetable Group
 3-5 Servings
 Eat a variety to provide different nutrients.
Provides carbs (complex)
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Include dark-green leafy vegetables and
legumes Legumes also provide protein and
can be used in place of meat for
vegetarians.
Added spreads or toppings, such as butter,
mayonnaise, and salad dressing, count as
fat.
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Examples: represents one serving
1 cup of salad greens
½ cup cooked vegetables
¾ cup vegetable juice
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Fruit Group
 2-4 Servings
 Choose fresh fruits, fruit juices, and
frozen, canned, or dried fruit.
 Whole fruits are higher in fiber than fruit
juices.
 Count only 100 percent fruit juice as fruit.
Punches and most fruit "drinks" contain only
a little juice and lots of added sugars
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Provides carbs, K+, and Vit. C
Examples: represents one serving
1 medium size fruit
½ cup canned/cooked fruit
¼ cup dried fruit
¾ cup fruit juice
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Meat, Poultry, Fish and Beans
 2-3 Servings
 Choose lean meat, poultry without skin,
fish, and dry beans. They are the choices
lowest in fat.
 Trim away all the fat you can see.
 Remove skin from poultry.
 Bake, grill, broil, roast, or boil these foods
instead of frying them.
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Provides protein
Examples: represents one serving
2-3 ozs. Meat, fish, poultry
1 cup cooked beans
2 eggs
4 tablespoons peanut butter
1 oz. nuts
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Milk, Yogurt, & Cheese
 2-3 Servings
 Choose skim milk and nonfat yogurt
often low-fat cheeses. They are lowest
in fat.
 Provides Ca+, Vit. D
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Examples: represents one serving
1 cup milk, yogurt, pudding
1-2 ozs. Cheese (1 slice)
8 ozs. Cottage cheese
1 ½ cup of ice cream
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Fats, Oils, & Sweets
Use Sparingly
Go easy on fats and sugars added to
foods in cooking or at the table
The most effective way to moderate
the amount of fat and added sugars in
your diet is to cut down on "extras"
in this group.
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THERAPEUTIC DIETS
Modifications of regular diets
Usually planned by a dietician
May change:
calorie content,
texture
nutrient content
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1. Liquid diets: can be clear liquid or full
liquids
 These are nutritionally inadequate and
should only be used a short time
 Used after surgery, nausea/vomiting,
digestive problems
 CLEAR: water, juice, jello, ginger ale
 FULL: all the above plus soups, ice
creams, puddings
 Allows digestive system to rest
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2. Soft diets: requires little chewing
 Avoids meats or other tough foods
 Used after surgeries, elderly who may
not have teeth or have other chewing
problems
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3. Calorie Controlled diets:
Low calorie diets
 Diabetic diet: used in diabetics, can’t
produce enough Insulin or they can’t utilize
the Insulin they make
Nutrition Therapy:
 Avoid simple sugar (low calorie)
 Low fat, low cholesterol
 High fiber
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Obesity excess body
fat
Weight - 20% above
Ideal Body
Weight (IBW)
Nutrition Therapy:
Low cholesterol
Low fat
Eliminate foods high in
saturated fats and
simple sugar
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High caloric diets used in:
Anorexia
Hyperthyroidism
Cancer/chemo patients
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4. Na+ restricted diets: allows very
little Na+
Used in hypertension, kidney pts.
Nutrition Therapy:
 Limits “adding” Na+ to foods
 Restricts processed foods
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5. Low Cholesterol/Fat
diets:
-used in heart disease,
liver/gall bladder pts.
obesity, diabetics
Nutrition Therapy:
 Limits the amount of fat
and cholesterol in the diet
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6. Protein restricted diets: used in kidney
pts. to decrease protein intake
7. High protein diets: used in children,
pregnant and lactating women
8. Bland diets: uses foods that easily
digested in pts. With digestive problems
ulcers, colitis
9. Low residual diet: limits food that are high
in fiber, used in pts. with digestive
disorders