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Nutrition
Basics
Chapter 9
© 2008 McGraw-Hill Higher Education. All rights reserved.
Nutritional Requirements: Components
of A Healthy Diet
• Your body relies on food to provide chemical compounds called nutrients.
They must be obtained from food or supplements because
– Your body cannot produce them or your body cannot make them in
sufficient quantities to maintain health.
• During digestion, the food you eat is broken down into nutrients that are
small enough to be absorbed into the bloodstream.
Essential Nutrients are:
*Proteins
*Vitamins
*Fats (Lipids)
*Minerals
*Carbohydrates
*Water
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Fuel Potential: Kilocalories
Kilocalorie is a measurement of the amount of
energy that food provides
• 1 Kcalorie = amount of heat it takes to raise the
temperature of 1 liter of fluid 1 degree of
centigrade.
• Popularly known in the media and on food labels
as a calorie.
• 1000 calories = 1 kcalorie.
• Energy nutrients differ in calorie content.
• Vitamins, minerals, and water provide no energy.
• 3 macronutrients are “energy yielding”
– Fat = 9 calories per gram
– Protein = 4 calories per gram
– Carbohydrates = 4 calories per gram
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The Digestive Process
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Proteins
• Forms muscle, bone, blood, enzymes, hormones and cell membrane.
– Twenty common amino acids
• Nine essential amino acids.
• Eleven nonessential amino acids
– Complete proteins supply amino acids all in adequate amounts.
• Meat, fish, poultry, dairy products, soy
– Incomplete proteins lack some essential amino acids.
• Legumes, grains, vegetables, seeds
• Combinations of plant proteins can yield complete proteins.
– Recommended amount
• 0.8 gram per kilogram of body weight
• 10-35% of total calorie intake
– Average is 15-16%
© 2008 McGraw-Hill Higher Education. All rights reserved.
Lipids
• Lipids are a group of substances that are not soluble in
water.
– They help your body absorb fat-soluble vitamins.
– They cushion and insulate your organs.
– They add flavor and tenderness to foods.
– They are the most concentrated energy source in the
diet (9 calories per gram).
– Lipids supply your body with energy both during rest,
light activity, and during sleep.
© 2008 McGraw-Hill Higher Education. All rights reserved.
© 2008 McGraw-Hill Higher Education. All rights reserved.
© 2008 McGraw-Hill Higher Education. All rights reserved.
Recommended Fat Intake
• Should make up between 25 and 35% of total calories.
• Trans fat intake should be kept to an absolute minimum.
• Saturated fats: Less than 7% of calories, or less than 16 g
(about 140 calories) for a 2,000-calorie per day diet.
• Omega-6 fatty acids: About 14–17 g per day for men and
about 11–12 g per day for women.
• Omega-3 fatty acids: About 1.6 g per day for men and about
1.1 g per day for women.
© 2008 McGraw-Hill Higher Education. All rights reserved.
Carbohydrates
• The body’s universal energy source
• There are two categories of carbohydrates: Simple & Complex.
1) Simple (Monosaccharides & Disaccharides: Constructed
from just one or two sugar molecules.
– This means they are more easily digested.
– Glucose, fructose (fruit sugar), galactose, maltose, sucrose (table
sugar), lactose (milk sugar).
The average U.S. adult consumes an estimated 76.7 pounds of added
sugars each year.
• Your body is unable to distinguish between natural sugars and added
sweeteners.
– Chemically, they are the same.
– It’s better to choose foods with naturally occurring sugars that provide
other nutrients and vitamins.
© 2008 McGraw-Hill Higher Education. All rights reserved.
2) Complex:
• These are made up of chains of multiple sugar molecules.
• They take longer to digest.
• Often called starches, except for
– glycogen, a storage form of glucose in animal tissues,
and
– fiber, a non-digestible component of plants.
– Grains – wheat, rye, rice, oats, barley, and millet
– Legumes – dry beans, peas, and lentils
– Tubers – potatoes and yams
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Whole Grains
• Unrefined grains, or whole grains, include
three parts: bran, germ, endosperm.
– Examples include rolled oats, popcorn,
brown rice, whole wheat, rye, and
quinoa.
• The bran and germ contain vitamins,
minerals, fiber, phytochemicals, and
antioxidants.
– These help maintain body functions and
may reduce risk of certain diseases.
• Refined grains include only the endosperm,
removing fiber and some nutrients.
– Examples include white bread, most
pasta, white rice, most baked goods.
© 2008 McGraw-Hill Higher Education. All rights reserved.
Fiber—A Closer Look
• Types of fiber:
– Dietary fiber: nondigestible
carbohydrate that is present naturally
• Soluble (viscous) fiber
• Insoluble fiber
– Functional fiber: nondigestible
carbohydrate that has been isolated or
synthesized
– Total fiber is the sum of both
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13
Fiber Facts
• A non-digestible complex carbohydrate that aids in
digestion.
– Softens and provides bulk for feces.
– Helps promote bowel regularity.
– Can aid in weight management.
– Lowers blood cholesterol (heart health).
– Slows the transit of food through the intestinal tract,
promoting a more gradual release of glucose into the
blood (blood glucose control).
© 2008 McGraw-Hill Higher Education. All rights reserved.
• Choose foods that have a whole grain as the first item on the
ingredient list on the food label
– Whole wheat, whole rye, whole oats, oatmeal, whole-grain
corn, brown rice, popcorn, barley, etc.
 Recommended intake
◦ 38 grams for adult men
◦ 25 grams for adult women
(Persons 50 years and older should consume 30 grams (men)
and 21 grams (women) daily).
• You can increase the amount of fiber in your diet by eating:
- whole-wheat pasta
- high fiber (5 grams or more) breakfast cereals
- whole unpeeled fruits
- beans
- raw vegetables
© 2008 McGraw-Hill Higher Education. All rights reserved.
Carbohydrates—
An Ideal Source of Energy
• Glycemic index:
– Indicates type of carbohydrate in food
– A quick rise in glucose and insulin levels
produces a high glycemic index
– Difficult to base food choices on glycemic
index
• Choose variety of vegetables
• Limit foods high in added sugars
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16
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 225325 grams.
• WHO –recommends a limit of 5-15% of total
calories from added sugars.
• USDA – recommends about 8 teaspoons per
day.
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Recommended Grams Per Day
Based on a 2000 Cal Per Day
• Fats: 30% of calories per day
– 2000 X 30% = 600 calories
600/9 cal/per/gram = 67 grams per day
• Proteins: 15% of calories per day
– 2000 X 15% = 300 calories
300/4 calories per gram = 75 grams per day
• Carbohydrates: 55% of calories per day
– 2000 X 55% =1100 calories
1100/4 calories per gram = 275 grams per day
© 2008 McGraw-Hill Higher Education. All rights reserved.
Vitamins
– They regulate body processes such as blood-cell production, nerve
function, digestion, skin and bone maintenance.
– They help chemical reactions take place.
• Thirteen vitamins:
– Four Fat Soluble: A, D, E, and K dissolve in fat and can be stored in the
body’s fatty tissues..
– Nine Water Soluble: C and 8 B-complex vitamins. Thiamin (B1),
Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, B-12, Biotin and
Pantothenic acid dissolve in water, and excess amounts are generally
excreted from the body in urine.
Sources:
– Human body does not manufacture most vitamins
– Abundant in fruits, vegetables and grains
– Vitamin D can be manufactured in your skin with adequate sun exposure
exposure (5–30 minutes between the hours of 10:00 a.m. and 3:00 p.m.).
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Facts about Vitamins
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20
Minerals
• Helps to regulate body functions, adjust fluid balance,
aid in growth, maintenance of body tissues, aid in
muscle contraction and nerve transmission, Provide
structure for bones and teeth, and a catalyst for energy
release.
• 17 essential minerals.
– Major minerals - 100 milligrams or more.
• calcium, phosphorus, magnesium, sodium, sulfur,
potassium and chloride.
– Trace minerals –are needed by the body daily,
typically in amounts less than 10 milligrams.
• Cobalt, copper, fluoride, iodine, iron, manganese,
molybdenum, selenium, chromium
and zinc.
© 2008 McGraw-Hill Higher Education. All rights reserved.
© 2008 McGraw-Hill Higher Education. All rights reserved.
Water
• Serves as a lubricant, provides moisture to tissues (i.e. skin), nutrient
digestion, absorption, regulates body temperature, transportation (carries
wastes out of the body), contributes to a feeling of fullness, is the medium in
which most chemical reactions take place.
• Composed of about 50-60% water
• Can live up to 50 days without food, but only a few days without water.
– Food provides about 19% of adults’ water intake.
– Beverages provide the remaining 81%.
• Most adults can maintain adequate intake through consuming watercontaining foods and drinking 9 (2.2 liters) to 13 cups (3 liters) of beverages
daily.
– Some people may need additional water.
.
– (
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Antioxidants
• Compounds in food that help protect the body
from harmful molecules called free radicals.
– Free radicals start chain reactions that can
damage cells.
– Environmental factors can contribute to free
radical production.
– Free radical damage has been linked to
• Cancer
• Heart disease
• Alzheimer’s dementia
• Parkinson’s disease
• Arthritis
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Phytochemicals
• Naturally occurring plant substances thought to have
disease-preventing qualities and health-promoting properties.
– Not considered essential nutrients.
• Sources include fruits, vegetables, legumes, nuts, seeds, and
grains, providing
– Carotenoids (tomatoes, carrots, and kale)
– Flavenoids (berries, black and green tea, soy)
– Organosulfur compounds (broccoli, cauliflower, garlic and
onions) boosts the cancer-fighting immune cells
• Supplements have not proved to be beneficial.
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Nutritional Guidelines:
Planning Your Diet
• A variety of tools are designed to
help:
– Dietary Reference Intakes (DRIs)
– Dietary Guidelines for Americans
– MyPlate (formerly MyPyramid)
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McGraw-Hill
Education. All rights
reserved.
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distribution without
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26
Dietary Reference Intakes (DRIs)
• Standards for nutrient intakes in order to
prevent deficiencies
– Set of values used for recommended
intakes and maximum safe intakes
• Recommended Dietary Allowances (RDAs)
• Adequate Intake (AI)
• Tolerable Upper Intake Level (UL)
– Daily Values: the U.S. Food and Drug
Administration uses these for food labels
• Based on a 2000-calorie diet
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27
Dietary Guidelines for Americans
• Designed to encourage improved nutrition
and physical activity
• General guidelines:
– Maintain calorie balance over time to achieve
and sustain a healthy weight
– Focus on consuming nutrient-dense foods and
beverages
• Energy balance is the key to weight
management
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28
Dietary Guidelines for Americans
• Foods and food components to reduce:
– Reduce daily sodium intake
– Limit intake of fat and dietary cholesterol
– Reduce the intake of energy from solid fats
and added sugars
– Limit the consumption of foods that contain
refined grains
– Consume alcohol in moderation
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29
Dietary Guidelines for Americans
• Foods and nutrients to increase:
– Eat more fruits and vegetables; eat a variety of vegetables
– Consume at least half of all grains as whole grains
– Increase intake of fat-free or low-fat milk and milk products
– Choose a variety of protein foods
– Use oils to replace solid fats where possible
– Choose foods that provide more potassium, dietary fiber,
calcium, and vitamin D
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30
© 2008 McGraw-Hill Higher Education. All rights reserved.
Leading Sources of Calories in the
American Diet
1. Regular soft drinks (7.1% of total calories)
2. Cake, sweet rolls, doughnuts, pastries (3.6%)
3. Hamburgers, cheeseburgers, meat loaf (3.1%)
4. Pizza (3.1%)
5. Potato chips, corn chips, popcorn (2.9%)
6. Rice (2.7%)
7. Rolls, buns, English muffins, bagels (2.7%)
8. Cheese or cheese spread (2.6%)
9. Beer (2.6%)
10. French fries, fried potatoes (2.2%)
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© 2008 McGraw-Hill Higher Education. All rights reserved.
• Each day, 1 in 4 Americans visits a
fast food restaurant.
• In 1972, we spent 3 billion a year on
fast food - today we spend more
than 110 billion.
• McDonald's feeds more than 46
million people a day - more than the
entire population of Spain
• French fries are the most eaten
vegetable in America.
© 2008 McGraw-Hill Higher Education. All rights reserved.
Eat Smart While Eating Out
• Make simple choices when eating out to make a difference in
nutrition, weight, and health.
– Try the vegetarian option.
– Choose chicken, turkey, or fish instead of beef or pork.
– Order your burger or sub without cheese.
– Order the smallest size available, or cut the portion in half.
– Order a side salad instead of fries.
– Drink low-fat milk, a bottle of water, or a diet soda instead of
a regular soda or milkshake.
– Skip dessert or order a piece of fresh fruit instead.
– Stop eating when you’re full.
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The USDA's MyPlate
– Personalization
– Daily physical
activity
– Moderation
– Proportionality
– Variety
– Gradual
improvement
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© 2015
USDA Food Patterns
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37
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
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Serving Sizes
• Milk/Dairy -1 cup milk or yogurt,1/2 cup
ricotta cheese,1.5 oz 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
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Estimating Serving Sizes
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© 2015 Pearson
Education, Inc.
Assignment-Diet Monitoring
• Monitoring your diet for 3 days
Food
Food Group
Serving size
● Go to http://www.choosemyplate.gov/
Complete and print your personal recommended
requirements based on your lifestyle.
Summarize each day with: Did you meet the food
guide pyramid requirements? If no, which group(s)
did you lack and what types of specific foods can you
eat to meet the requirements.
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Vegetarians
• Reasons
• Types:
–
–
–
–
–
–
Vegans
Lacto-vegetarians
Lacto-ovo-vegetarians
Partial vegetarians
Pescovegetarians
Semivegetarians
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• A food plan for
vegetarians
–
–
–
–
–
Vitamin B-12
Vitamin D
Calcium
Iron
Zinc
How Do Nutrition Guidelines Vary for Different Groups?
• Children, teens, college students, adults, and mature adults have
different nutrient needs.
– Physical changes with aging affect how the body digests food,
absorbs nutrients, and excretes water.
• Men generally require more calories than women.
– Men's nutrient needs don't change much over a lifetime.
– Women's nutrient needs change with life events, such as
menstruation, conception, and pregnancy.
• Athletes may have increased nutrition needs.
– Carbohydrates, fats, protein, and water are needed in adequate
amounts.
© 2008 McGraw-Hill Higher Education. All rights reserved.
© 2015 Pearson
Education, Inc.
Global Nutrition Transitions
• Nutrition transition
– The quality and quantity of our diet is changing with
globalization
• Increased availability of cheap food
• Urbanization
• Increased sedentary activities
• Increases in fats and sugars are implicated in
cardiovascular disease, obesity, and diabetes
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.
44
Personal Plan: Making Informed
Choices About Food
• Reading food labels
• Understanding dietary supplements
– Can be dangerous when taken in excess
– Not authorized or tested by the FDA
– Not a substitute for a healthy diet
– People who benefit from supplements:
• Women capable of getting pregnant—folic acid
• People over 50—vitamin B-12
• Smokers—vitamin C
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.
45
Reading Food Labels
• Use the Nutrition Facts panel to learn
– Recommended serving sizes
– Number of servings per package
– Calories and calories from fat
– Amounts of macronutrients, sodium,
and fiber
– Amounts of saturated fats and trans fats
– Percent Daily Value (% DV): The
percentage of a serving the food would
contribute to daily needs based on a
2,000-calorie diet.
© 2008 McGraw-Hill Higher Education. All rights reserved.
Food Safety
• Foodborne disease affect 76 million Americans each year.
• Also known as food poisoning.
• Illness caused by pathogenic microorganisms consumed through food
or beverages.
• Animal protein foods (poultry, eggs), sponges, dish towels, cutting
boards, wooden utensils, and human hands are common hosts for
foodborne bacteria.
– Campylobacter
– Salmonella
– E. coli
• Effects can include fever, diarrhea, vomiting, dehydration, and death.
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Foodborne Illness: Prevention at Home
• Clean. Wash your hands, utensils, and cutting boards with
warm water and soap before and after contact with raw red
meat, poultry, seafood, and eggs.
• Separate. Use different cutting boards for raw meat and
foods that won’t be cooked.
• Cook. Use a food thermometer to make sure that meat you
are cooking is cooked to a temperature that is safe for
eating.
• Chill. Refrigerate leftover food within two hours at a
temperature of 40°F.
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Organic Foods
•
Organic = a designation applied to
foods grown and produced according
to strict guidelines limiting the use of
pesticides, nonorganic ingredients,
hormones, antibiotics, genetic
engineering, irradiation, and other
practices
•
Organic foods tend to have lower
levels of pesticide residues than
conventionally grown crops
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Reading
labels is
important
when
deciding
what to
purchase.
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Highest in Pesticides
•
•
•
•
•
•
•
•
•
•
•
•
Apples
Bell Peppers
Celery
Cherries
Grapes (imported)
Nectarines
Peaches
Pears
Potatoes
Red Raspberries
Spinach
Strawberries
Lowest in Pesticides
•
•
•
•
•
•
•
•
•
•
•
•
Asparagus
Avocados
Bananas
Broccoli
Cauliflower
Corn (sweet)
Kiwi
Mangos
Onions
Papaya
Pineapples
Peas (sweet)
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Genetically Modified Foods
• Involves altering the characteristics of a plant, animal or
microorganism by adding, rearranging, or replacing genes in
the DNA.
• Benefits- improved yields, increased disease resistance,
improved nutritional content, lower prices and less pesticide
use.
• Gene manipulation could elevate levels of naturally occurring
toxins or allergens, permanently change the gene pool,
reduce biodiversity and produce pesticide resistant insects.
© 2008 McGraw-Hill Higher Education. All rights reserved.
Irradiated Foods—A Technique of
Biotechnology
• Food irradiation = treatment of
foods with gamma rays, X rays, or
high-voltage electrons to kill
potentially harmful pathogens and
increase shelf life
© 2008 McGraw-Hill Higher Education. All rights reserved.
Chapter Twelve
53
Food Allergies and Intolerances
• Food allergy: An adverse reaction of the body’s
immune system to a food or food component.
– About 12 million people in the U.S. have a food
allergy.
– Symptoms include swelling of the lips or throat,
digestive upset, skin hives, breathing problems, and
anaphylaxis (the most severe response that causes
most of the symptoms within minutes of exposure).
• Anaphylaxis can progress to anaphylactic shock,
which is usually fatal.
© 2008 McGraw-Hill Higher Education. All rights reserved.
Food Allergies and Intolerances
• Eight foods cause more than 90% of all food allergies:
milk, eggs, peanuts, tree nuts, soy, wheat, fish,
shellfish.
– Food labels are required to identify these products.
• Food intolerances are adverse food reactions that
don’t involve the immune system.
– Reactions generally develop over a prolonged time.
– The most common is lactose intolerance, the
inability to properly digest the milk sugar lactose.
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Improve Nutritional Health
• Think smart when making choices.
• Shop smart when money is tight (legumes, canned tuna,
lean meats, poultry and fish, whole grains, frozen
vegetables, fresh and frozen fruits).
• Put a plan into action.
– Be realistic.
– Be sensible.
– Be adventurous.
– Be flexible.
– Be active.
© 2008 McGraw-Hill Higher Education. All rights reserved.
Resources
www.nutrition.gov
www.foodallergy.org
www.nal.usda.gov/fnic/foodcomp/search
© 2008 McGraw-Hill Higher Education. All rights reserved.
Group Work
• Construct a one day meal plan for your assigned fast
food group.
• Your meals need to follow the USDA recommended
nutrient requirements.
- < 2000 kcal/day
- 30% fat (600 kcal or 67 g)
- 15% protein (300 kcal or 75g)
- 55% carbohydrates (1100 kcal or 275 g)
- Choose My Plate (6 oz. of grains, 1.5 cups of fruit,
2.5 cups of vegetables, 5.5 servings of protein, 3
cups of dairy).
- Tally the total nutrient intake for the entire day.
© 2008 McGraw-Hill Higher Education. All rights reserved.