* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Download Fundamentals of Nutrition
Survey
Document related concepts
Vegetarianism wikipedia , lookup
Dietary fiber wikipedia , lookup
Stunted growth wikipedia , lookup
Gastric bypass surgery wikipedia , lookup
Malnutrition wikipedia , lookup
Body fat percentage wikipedia , lookup
Food choice wikipedia , lookup
Diet-induced obesity model wikipedia , lookup
Low-carbohydrate diet wikipedia , lookup
Malnutrition in South Africa wikipedia , lookup
Food studies wikipedia , lookup
Saturated fat and cardiovascular disease wikipedia , lookup
Academy of Nutrition and Dietetics wikipedia , lookup
Transcript
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) Fundamentals of Nutrition 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 Fundamentals of Nutrition 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 Fundamentals of Nutrition 2. Psychological/Emotional Good Attitude Enthusiasm Freedom from Anxiety Proper Sleep Patterns Increased Mental Ability Fundamentals of Nutrition 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!!! Fundamentals of Nutrition 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 Fundamentals of Nutrition 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 Fundamentals of Nutrition Certain complex carbohydrates have been proven to reduce cholesterol. i.e. oats and barley Diets high in fiber may reduce risks of colon cancer. Cellulose/fiber provide bulk, acting as a natural broom for the intestinal tract (cellulose is indigestible) Fundamentals of Nutrition Food sources for carbs: fruit, bread, cereals, pasta, crackers, potatoes, corn, peas, green leafy vegetables Fundamentals of Nutrition FATS/LIPIDS second source of energy for the body twice as many calories as the same amount of carbohydrates or protein 1 gram of lipid = 9 calories Fundamentals of Nutrition 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 Fundamentals of Nutrition 3. Monounsaturated fats are thought to lower total cholesterol, LDL, and lowering heart disease risk. i.e. olive oil, almonds, peanut oil, cottonseed oil This is your BEST choice of fats. Fundamentals of Nutrition 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 Fundamentals of Nutrition 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 Fundamentals of Nutrition Food sources include: fatty meats, egg yolks, cheeses, oils, whole milk, butter, nuts, etc. Fundamentals of Nutrition PROTEINS Amino acids are the building blocks of proteins. 1 gram of protein = 4 calories Body’s final energy source Fundamentals of Nutrition Nine Essential Amino Acids; called complete proteins The body is incapable of producing these amino acids. Must be supplemented through the diet and are found in all animal sources Complete protein food sources: meat, fish, milk, cheeses, and eggs Fundamentals of Nutrition 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 Fundamentals of Nutrition Functions of protein are: 1. Building and repairing tissue Particularly important for post-op patients 2. Regulate body processes through enzymes, hormones, and antibodies.. Fundamentals of Nutrition Body cannot store excess amino acids---excreted as urea What is urea??? Nitrogen in urine Why are protein supplements so harmful? Fundamentals of Nutrition 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 Fundamentals of Nutrition Vitamins 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 Fundamentals of Nutrition 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 Fundamentals of Nutrition 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 Fundamentals of Nutrition Fat soluble vitamins: dissolve in fat Stored by the body in fat tissue Not destroyed by cooking Vitamins A,D,K, and E Fundamentals of Nutrition 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 Fundamentals of Nutrition 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, Fundamentals of Nutrition Vitamin E antioxidant *Helps to prevent cancer and other diseases. Prevents cell membrane damage. *Vegetable oils, nuts, whole grains, green leafy veggies Fundamentals of Nutrition 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 Fundamentals of Nutrition 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, Fundamentals of Nutrition Vitamin B-Complex *Promotes normal function of nervous system *Promotes metabolism, and aids in the formation of hormones SOURCES: liver, dark green leafy veggies, milk, cheese, eggs, Fundamentals of Nutrition 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 Fundamentals of Nutrition Minerals Of the 92 chemical elements found on the earth, 50 are found in the body. MAJOR MINERALS 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, Fundamentals of Nutrition Phosphorous component of all cell membranes assists in the formation of bones and teeth SOURCES: sunflower seeds, beans, milk products Fundamentals of Nutrition Magnesium Normal bone structure, normal functioning of the central nervous system SOURCES: sunflower and pumpkin seeds, dried fruit Fundamentals of Nutrition Sodium Regulates body-fluid volume Affects transmission of nerve impulses SOURCES: table salt, condiments, processed meats Fundamentals of Nutrition Chloride Component of gastric juice; specifically hydrochloric acid SOURCES: seafood, salt Fundamentals of Nutrition Potassium Assists in muscle contractions, and transmission of nerve impulses SOURCES: fruits, vegetables Fundamentals of Nutrition MINOR MINERALS Iron Needed for hemoglobin formation SOURCES: dried fruits like raisins, meats, fortified cereals, nuts, beans Fe+ deficiency anemia Fundamentals of Nutrition Zinc Wound healing, sunscreen preventing infections SOURCES: whole grains, nuts, poultry, fish, Fundamentals of Nutrition Iodine Needed for the formation of thyroxin Sources: table salt, shellfish, and fish Fundamentals of Nutrition 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 Fundamentals of Nutrition 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 Fundamentals of Nutrition Factors that Influence Nutrition Physiologic factors: Weight Activity Fundamentals of Nutrition Psychological Factors Security Tension Boredom Fundamentals of Nutrition Holidays Fundamentals of Nutrition Ethnic background Family Religion Fundamentals of Nutrition Peers Advertisements TV Fundamentals of Nutrition Food Accessibility Cost Convenience Time Availability Fundamentals of Nutrition Utilization of Nutrients Utilization of nutrients includes 3 processes: DIGESTION ABSORPTION METABOLISM Fundamentals of Nutrition 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 Fundamentals of Nutrition 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 Fundamentals of Nutrition 2. Chemical digestion: food is mixed with digestive juices and food is changed into nutrients the body can absorb Fundamentals of Nutrition 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 Fundamentals of Nutrition 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 Fundamentals of Nutrition 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. Fundamentals of Nutrition Dietary Guidelines for Americans Eat a variety of foods. No single food provides all the nutrients your body needs in the right amounts. Balance the foods you eat with physical activity Maintain a healthy weight. controlling body fat is more important to health than controlling body weight. Fundamentals of Nutrition 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. Fundamentals of Nutrition 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. Fundamentals of Nutrition 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%. Fundamentals of Nutrition 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 Fundamentals of Nutrition 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. Fundamentals of Nutrition Examples: each represents a serving 1 slice of bread ½ bagel or English muffin ½ cup cooked rice or cereal 2-3 ozs. pasta Fundamentals of Nutrition Vegetable Group 3-5 Servings Eat a variety to provide different nutrients. Provides carbs (complex) 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. Fundamentals of Nutrition Examples: represents one serving 1 cup of salad greens ½ cup cooked vegetables ¾ cup vegetable juice Fundamentals of Nutrition 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 Fundamentals of Nutrition 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 Fundamentals of Nutrition 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. Fundamentals of Nutrition 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 Fundamentals of Nutrition 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 Fundamentals of Nutrition 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 Fundamentals of Nutrition 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. Fundamentals of Nutrition THERAPEUTIC DIETS Modifications of regular diets Usually planned by a dietician May change: calorie content, texture nutrient content Fundamentals of Nutrition 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 Fundamentals of Nutrition 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 Fundamentals of Nutrition 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 Fundamentals of Nutrition 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 Fundamentals of Nutrition High caloric diets used in: Anorexia Hyperthyroidism Cancer/chemo patients Fundamentals of Nutrition 4. Na+ restricted diets: allows very little Na+ Used in hypertension, kidney pts. Nutrition Therapy: Limits “adding” Na+ to foods Restricts processed foods Fundamentals of Nutrition 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 Fundamentals of Nutrition 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