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Nutrition Energy Units • calorie - basic unit of heat • kilocalorie - 1000 calories • Calorie - same as kilocalorie Nutrients • Caloric Nutrients – – – – Carbohydrates: 4 kilocalories/gram Fats: 9 kilocalories/gram Proteins: 4 kilocalories/gram (Alcohol: 7 kilocalories/gram) • Non-Caloric Nutrients – Vitamins – Minerals – Water What are Dietary Carbohydrates? • Organic compounds containing – Carbon – Oxygen – Hydrogen • Formed naturally in nature • Synthesized • ~4 kcal/gram Types of Carbohydrates • Simple CHO – Monosaccharides • Glucose (dextrose, grape sugar) • Fructose (levulose, fruit sugar) • Galactose (milk sugar) – Disaccharide • Maltose (malt sugar, glucose & glucose) • Lactose (milk sugar, glucose & galactose) • Sucrose (cane or table sugar, glucose & fructose) CHO Types • Complex CHO – 3 or more glucose molecules – Polysaccharide (>2 molecules) • Plant starches • Animal starch (glycogen) • glucose polymer (10 or more molecules) – Maltodextrin – polycose – Fiber Major Uses of CHO • Provide energy to nervous system • Provide energy to muscular system • Provide energy to other tissues of the body Storage Sites for CHO • Blood Glucose – 50 kcal • Liver Glycogen – 400 kcal • Skeletal Muscle Glycogen – 1600 kcal Glycemic Index (GI) The GI reflects the rate of digestion and absorption of CHO Blood glucose area after test food GI = X 100 Blood glucose area after reference food Glycemic Load • Glycemic index relative to the serving size • Some CHO have high GI but are consumed in small quantities per serving • GL = (GI x CHO/serving)/100 • Ratings of glycemic loads – High GL = >20 – Medium GL = 11-19 – Low GL = <11 Major types of carbohydrates. Monosaccharides Glucose Fructose Galactose Polysaccharides Starches Dextrins Glycogen Disaccharides Sucrose (glucose + fructose) Lactose (glucose + galactose) Maltose (glucose + glucose) Fiber Cellulose Hemicellulose Pectins Gums Mucilages Functions of Fat • • • • • Fuel for cells Organ padding and protection transport fat-soluble vitamins Constituents of cell membranes Constituents of hormones Fats • Saturated – Animal fat – Tropical vegetable oils (palm, coconut) • Monounsaturated – Oils: Peanut, canola, olive, high oleic safflower – Nuts: walnuts, almonds, cashews, pecans, pistachio • Polyunsaturated – Omega-3 (fish) and omega-6 (vegetables) fatty acids – corn, soybean, sunflower, safflower, flax seed Saturated Fat • Lacks C-C double bonds • Saturated with H • Animal fat & tropical oils • Most unhealthy • Hydrogenated oils Monounsaturated Fat • Contains single C-C double bond • Most healthy • Most common – – – – – Olive oil Canola oil Peanut(s) oil Walnuts Almonds Polyunsaturated Fat • Two or more C-C double bond • Omega 3 – Flax oil, Fish oil – -linolenic acid • Omega 6 – Corn, soyben, safflower, sunflower – Linoleic acid TABLE 5.1 Fatty Acids in fats and oils Oil/Fat Saturated Mono-unsat Beef 50 43 Chicken 30 46 Tuna 27 26 Olive 14 74 Canola 6 62 Tuna 27 26 Coconut 87 6 Polyunsat 4 22 37 9 30 37 2 Hydrogenated Fats • Process used to convert unsaturated oils into saturated oils – Increases temp at which oil burns – Increases shelf life – Stays in mixture better • Health impact is same as saturated fats Trans Fatty Acids • Formed from hydrogenation process • May have worst health impact of all fats Recommended Consumption of Dietary Fat • Essential fatty acids must be supplied in the diet – Linoleic acid (omega-6 fatty acid) • 3-6 grams per day • Supplied if 5-10% of calories are from fat – Sources • • • • 1 tablespoon (14 grams) of corn oil 2 tablespoons (28 grams) of sunflower oil 2.5 tablespoons (35 grams) of canola oil 5 tablespoons (70 grams) of olive oil • Alpha-linolenic Acid (omega-3 fatty acid) – 1-2% of kcal consumption – 2-3 grams for 2000 kcal diet – Sources • • • • • • 1.5 teaspoons Flaxseed oil 1.5 tablespoon canola oil 3 tablespoons soybean oil 12 oz cod, flounder, haddock, halibut, tuna 6 oz salmon 3.5 oz herring, mackerel, sardines Daily Recommendation for Fats • • • • Less than 30% of total calories for most Less than 10% of calories as saturated fat Adequate essential fats Most fat should be monounsaturated with polyunsaturated as second choice Fat and Cholesterol • The body gets cholesterol from two sources – foods – cells produce it • Saturated fat stimulates the body to produce more cholesterol than it normally needs Cholesterol Types & Values • Major cholesterol types – High Density Lipoprotein (HDL) – Low Density Lipoportein (LDL) – Very Low Density Lipoprotein (VLDL) • Total Cholesterol = HLD + LDL + VLDL – TC < 200 mg/dl – LDL < 130 mg/dl Lowering Your Cholesterol • Consume less saturated fat in the diet – eat lean meat and low fat dairy foods – eat less processed foods – cook only with mono- or polyunsaturates • Consume less cholesterol in the diet – eat lean meat and low fat dairy foods – use only vegetable oils preferably canola and olive (no tropical oils) Protein • Incomplete - lacking in one or more of the essential amino acids – vegetable sources • Complete - contains all essential amino acids – animal sources – combinations of vegetable sources Protein Requirements • RDA is 0.4 grams/lb for adults • Physically active need 0.4 - 0.9 grams/lb • Sources – 8 oz. milk or milk products = 9 grams – 3 oz. beef, poultry, fish = 21-25 grams – 1 egg = 6 grams Recommendations for Protein • 12-15% of total calories assuming adequate caloric intake • 0.4 grams per pound of body weight as minimum • If physically active, more protein up to 0.9 grams per pound • Include significant animal or soy protein. Recommendation for Fat • Reduce fat to no more than 30% of total calories • The more mono and polyunsaturated fat you consume, the more total fat you can consume • Reduce saturated & hydrogenated fat consumption as much as possible Recommendation for CHO • CHO should fill the remainder of your caloric requirement • Minimum CHO:100 grams per day • Maximum CHO: 4-5 grams per pound or 60-70% of total calories • Reduced refined sugar to < 10% of CHO General Recommendations • Eat adequate protein, fat, and CHO • Eat a variety of food • Eat as much fruits and vegetables as possible Vitamins • Organic compounds derived from plants and animals • Functions – regulation of body processes – required for metabolic processes – required for enzyme actions Oxygen Free Radicals • Produced from aerobic metabolism • Depresses immune function • Play a significant role in several chronic disease processes such as heart disease and cancer • Are controlled by anti-oxidants Vitamin Classification • Fat Soluble – absorbed, transported and stored with the help of fat – A, D, E, & K – easier to accumulate and become toxic • Water Soluble – absorbed, transported in water – excreted in urine – B-complex & C Top Antioxidants • Vitamins C & E • Phytochemicals – – – – Blueberries, strawberries, grapes (grape juice) tomatoes Oats Garlic & onions Minerals • solid inorganic substances • Functions – regulate muscle and nerve function – structural components of body – components of hormones, enzymes, hemoglobin – regulate water balance – anti-oxidants (selenium) Calcium • body’s most abundant mineral • critical for bone formation • current RDA: – 9 to 18 years is 1300 mg – 19 to 50 years is 1000 mg – over 50 years is 1200 mg Factors that impact bone health (osteoporosis). Fig. 3.12 Sources of Calcium • • • • • • • Skim milk (1 cup) - 300 mg Whole milk (1 cup) - 290 mg Yogurt, lowfat (1 cup) - 415 mg Baked Beans (8 oz) - 175 mg Broccoli, cooked (2/3 cup) - 88 mg Collard greens, cooked (1/2 cup) - 152 mg Spinach, cooked (1/2 cup) - 83 mg Calcium Supplements • If you do not get adequate calcium in your diet, then change your diet or supplement calcium. • Calcium supplementation – Best supplement is calcium citrate – Do not consume more than 500 mg per dose – Consume multiple doses during day to get more than 500 mg. Iron • Trace mineral • RDA is 10 mg for males & 18 mg for females • Animal sources absorbed much better than plant sources (heme iron) • Vitamin C increases absorption of iron, especially non-heme iron Sources of Iron • • • • • • Red Meat (3.5 oz) - 2.6 mg Liver (3.5 oz) - 8.8 mg Poultry (3.5 oz) - 1.2 mg Prunes (10) - 2 mg Baked Beans (1 cup) - 3.6 mg Total (1 serving) - 18 mg Sodium • • • • We get too much sodium, not too little Daily requirement is around 500 mg May cause high blood pressure Sources – food additives (processed foods) – salting foods The Big Question Is • Should you supplement vitamins and minerals?????? • The answer is – yes – no – maybe Major Functions of Water • Provides essential building material for cell protoplasm • Protects key body tissues (spinal cord, brain) • Maintains normal osmotic pressures • Main constituent of blood • Regulation of body temperature • Important in hearing, vision, taste Daily Water Loss • • • • • • Urine – 1,300 ml Water in feces – 100 ml Exhaled air – 200 ml Skin (insensible perspiration) – 600 ml Sweat – 2-3 L/hr TOTAL – 2 - ??? liters Daily Water Intake • • • • Approximate requirement – 1 ml/kcal Food – 700 ml Metabolism – 300 ml Fluids – everything else – Non-diuretic fluids – Diuretic fluids Food Label with Daily Values. 1) Better by Design 2) Size Up the Situation How to recognize the new food labels. All serving sizes are created equal. 5) Trust Adjectives 4) Rate It Right Descriptions have legal definitions. Scan the % Daily Values. • GOOD SOURCE OF FIBER • LOWFAT 3) Look Before You Leap Use the Daily Values. 6) Read Health Claims with Confidence The nutrient link to disease prevention. Many factors affect cancer risk. Eating a diet low in fat and high in fiber may lower risk of this disease. Deceptive Advertising • • • • • • Lean Ground Beef - 90% Fat-Free Serving size - 4 oz or 113 g 70% of weight is water; 30% is fat/protein 9 g of fat and 25 g of protein 81 kcal of fat and 100 kcal of protein 45% of calories as fat Fast Foods Food Big Mac McChick McGrille FF-sm C Burrito Nach Sup kcal 530 510 260 210 345 364 Pro 19 13 37 6 20 13 Carb 35 35 51 50 46 42 Fat 46 52 12 44 34 45 Cho 80 50 45 0 57 17 Na 960 820 500 135 854 470 Water • Average requirement is 6-12 cups (48-64 oz) or 1ml/kcal • Warm weather and exercise increase the requirement • Caffeine and alcohol intake increase the requirement?? • Fluid should be consumed in smaller quantities throughout the day