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Chapter 6 Nutrition: Healthy Eating Habits (c) 2007 McGraw-Hill Higher Education. All rights reserved. Nutritional Standards Dietary Guidelines for Americans: set of scientific based recommendations designed to promote health and reduce risk for chronic diseases through diet USDA Food Guide Pyramid: practical recommendations for daily food choices in 5 major food groups, superseded in 2005 by MyPyramid USDA MyPyramid: new set of practical recommendations for daily food choices developed to accompany the 2005 Dietary Guidelines Daily Values: set of dietary standards used on food labels to indicate how a particular food contributes to the recommended daily intake of major nutrients in a 2,000-calorie diet (c) 2007 McGraw-Hill Higher Education. All rights reserved. Nutrients Essential nutrients: chemical substances used by the body to build, maintain, and repair tissues and regulate body processes Macro-nutrients: essential nutrients that the body needs in large amounts Water Carbohydrates Proteins Fats Micro-nutrients: essential nutrients that the body needs in small amounts Vitamins Minerals (c) 2007 McGraw-Hill Higher Education. All rights reserved. Water Function: Digest, absorb, transport nutrients Medium for biochemical reactions to occur Helps regulate body temperature Dilutes and carries waste Cushions body cells Lubricates our body parts Helps to replace electrolytes lost during sweat Recommended Daily Allowance (RDA): 1 to 1.5 ml per calorie spent 8 to 12 cups of fluid Water needs can vary depending on several factors such as foods consumed and activity level (c) 2007 McGraw-Hill Higher Education. All rights reserved. Carbohydrates Function: Types: The body’s main source of energy Fuel most of the body’s cells during activity Used by muscle cells during high-intensity exercise Only source of energy for brain cells, red-blood cells and some other types of cells Simple Carbohydrates (sugars) Complex Carbohydrates (starches and dietary fibers) Recommended Daily Allowance (RDA): 130 grams for males and females (aged 1-70) Pregnant and lactating females require 175 and 210 grams/day (c) 2007 McGraw-Hill Higher Education. All rights reserved. Carbohydrates Simple Carbohydrates: Sources: Honey Molasses Fruit Syrup Vegetables Table sugar Milk Complex Carbohydrates: Sources: Grains, Whole grains (whole wheat, brown rice, oatmeal, corn) Vegetables Some fruit (c) 2007 McGraw-Hill Higher Education. All rights reserved. Dietary Fiber Complex carbohydrate found in plant products that cannot be digested Function: Types: Allows for passage of food quickly through the intestines helping to prevent hemorrhoids and constipation Viscous fiber (soluble) Insoluble fiber (water absorbing) Recommended Daily Allowance (RDA): 38 grams for males (aged 14-50) 25grams/day for women (aged 19-50) (c) 2007 McGraw-Hill Higher Education. All rights reserved. Dietary Fiber Viscous or soluble fiber sources: Oat bran Many fruits Legumes (peas, beans, peanuts, soybeans) Insoluble fiber sources: Wheat bran Psyllium seed Functional fiber: natural or synthetic fiber that has Total fiber: combined amount of dietary and been added to food functional fiber in a food (c) 2007 McGraw-Hill Higher Education. All rights reserved. Proteins Function: Build and maintain muscles, bones, and other body tissues Form enzymes that facilitate chemical reactions that allow for: Types: Antibodies to help fight illness and disease Hemoglobin to transport oxygen Hormones to regulate many body functions Complete proteins Incomplete proteins Recommended Daily Allowance (RDA): .36 grams per pound of body weight Growing children and pregnant or lactating females require higher amounts per day (c) 2007 McGraw-Hill Higher Education. All rights reserved. Proteins Complete protein sources Animal proteins: Meat Fish Poultry Milk Cheese Eggs Incomplete protein sources Vegetable proteins: Grains Legumes Nuts Seeds Other vegetables (c) 2007 McGraw-Hill Higher Education. All rights reserved. Proteins Complementary proteins: proteins that in combination provide essential amino acids Mutual supplementation: nutritional strategy of combining two incomplete protein sources to provide a complete protein For example, beans and rice (c) 2007 McGraw-Hill Higher Education. All rights reserved. Fats Function: Types: Principal form of stored energy in the body Transport fat-soluble vitamins and assist in their absorption Provide materials for cell membrane development Affect taste, texture, and smell of food Stimulate appetite Contribute to feelings of fullness Serve as a shock absorber to protect organs Insulate the body’s membranes Saturated Monounsaturated Polyunsaturated Recommended Daily Allowance: 20 to 35% of daily calories from fat with one-third coming from saturated fats (c) 2007 McGraw-Hill Higher Education. All rights reserved. Fats Saturated fat: lipids that are the predominant fats in animal products and other fats that remain solid at room temperature Sources: Beef Pork Poultry Whole-milk dairy products Certain tropical oils (coconut and palm) Certain nuts (macadamia) (c) 2007 McGraw-Hill Higher Education. All rights reserved. Fats Monounsaturated fat: lipids that are liquid at room temperature and semisolid or solid when refrigerated Sources: Olive, safflower, peanut and canola oils Avocados Many nuts Polyunsaturated fat: lipids that are liquid at room temperature and when refrigerated Sources: Corn and soybean oils Many fish (trout, salmon, and anchovies) (c) 2007 McGraw-Hill Higher Education. All rights reserved. Cholesterol A waxy substance that is needed for several important body functions The body produces it from the liver and obtains it from animal food sources Too much cholesterol can clog arteries and cause heart disease LDLs (low density lipoproteins) are the bad cholesterol, while HDLs (high density lipoproteins) are considered good Recommended to consume no more than 300mgs per day (c) 2007 McGraw-Hill Higher Education. All rights reserved. Trans Fatty Acids Liquid vegetable oils that have been chemically changed through the process of hydrogenation Trans fats pose a risk to cardiovascular health by raising LDL levels Foods high in trans fatty acids include: Crackers Cookies Chips Cakes Doughnuts (c) 2007 McGraw-Hill Higher Education. All rights reserved. Trans Fatty Acids Liquid vegetable oils that have been chemically changed through the process of hydrogenation Trans fats pose a risk to cardiovascular health by raising LDL levels Foods high in trans fatty acids include: Crackers Cookies Chips Cakes Doughnuts (c) 2007 McGraw-Hill Higher Education. All rights reserved. Minerals Naturally occurring inorganic micronutrients that contribute to proper functioning of the body Minerals build strong bones, help carry out many metabolic processes and body functions The body needs 20 essential minerals. The two main categories are: Macrominerals (need at least 100 mgs/day) Microminerals (need less than 100 mgs/day) Calcium, chloride, magnesium, phosphorous, potassium, sodium Iron, fluorine, iodine, zinc and others A balanced diet provides all the essential minerals the body needs per day therefore supplementation is unnecessary (c) 2007 McGraw-Hill Higher Education. All rights reserved. Vitamins Naturally occurring organic micronutrients that aid chemical reactions in the body and help maintain healthy body systems Serve as catalysts for releasing energy from fats, carbohydrates, and proteins while maintaining other body components Your body needs at least 11 specific vitamins. The two classifications for vitamins are: Fat soluble (A,D,E,K) Water soluble (B complex, C) Just like minerals, vitamins can be found in a variety of foods so supplementation is not necessary (c) 2007 McGraw-Hill Higher Education. All rights reserved. Phytochemicals Substances naturally produced by plants to protect themselves against viruses, bacteria, and fungi and that provide health benefits in the human body Three important types of phytochemicals: Antioxidants (neutralizes free radicals) Phytoestrogens (lowers cholesterol and reduces risk of Phytonutrients (can fight against cancer and heart heart disease) disease) (c) 2007 McGraw-Hill Higher Education. All rights reserved. 2005 Dietary Guidelines Represents a synthesis of current information and knowledge about nutrition Acts as a recommendation for diet and physical activity The guidelines are designed to address two major concerns: The role of poor diet and a sedentary lifestyle in the major causes of disease and death in the United States The role of these same factors in the increase of overweight and obesity in this country (c) 2007 McGraw-Hill Higher Education. All rights reserved. Vegetarian Diets People choose to follow a vegetarian diet (nonanimal products) for a number of reasons, including ethical or religious beliefs, health concerns, or environmental awareness There are 4 types of vegetarians: Vegans (consume no animal products) Lacto-vegetarian (do eat dairy products) Lacto-ovo-vegetarian (doe eat eggs and dairy products) Semi-vegetarian (consume no red meat) (c) 2007 McGraw-Hill Higher Education. All rights reserved. Understanding Food Labels Food labels on packaged foods can be helpful in making healthy diet decisions The Nutrition Education and Labeling Act of 1990 (NELA) required nutrition labeling for most foods Health claims on food labels must be approved by the Food and Drug Administration (FDA) A standard food label shows how the food fits into a 2,000 calorie/day diet (c) 2007 McGraw-Hill Higher Education. All rights reserved. Current Consumer Concerns High Sodium Diets Food Additives Over-consumption of Soft Drinks Organic Foods Food allergies/Food Intolerances Functional Foods Food-borne Illnesses Food Irradiation Genetically Modified Foods Nutritional Value of Convenience Foods Fast Foods (c) 2007 McGraw-Hill Higher Education. All rights reserved. Chapter 6 Nutrition: Healthy Eating Habits (c) 2007 McGraw-Hill Higher Education. All rights reserved.