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An Invitation to Health
Chapter 5
Personal Nutrition
Dr. Lana Zinger
©2004 Wadsworth Publishing Co.
Defining ‘Nutrition’
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Part 1: The science of foods, nutrients &
other substances they contain.
Part 2: The actions of foods & nutrients
in the body.
Part 3: The influence of foods and
nutrients on health and disease.
Essential Nutrients
Definition
 The chemical substances
found in foods and used in
the body to provide:
 Energy
 Structural materials
 Regulating materials
 Essential nutrients also
support growth,
maintenance, and repair of
the body’s tissues.
Accessory Organs That Aid Digestion
The Six Classes of Nutrients
Macronutrients
1.
2.
3.
4.
Carbohydrates
Lipids
Proteins
Water
Micronutrients
5.
6.
Vitamins
Minerals
Calorie Values of Common Nutrients
 Carbohydrates
 4 calories per gram
 Fats (lipids)
 9 calories per gram
 Proteins
 4 calories per gram
 Alcohols
 7 calories per gram
 Vitamins, Minerals &
Water
 0 calories per gram
Acceptable Macronutrient Distribution
Ranges (AMDR)
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Carbohydrates
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Fats (lipids)
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Adults: 45-65% of total daily
calories
Children: 25-40% of total calories
20-35% of total daily calories
Proteins

10-35% of total daily calories
Nutrient Density
Definition
A measure of the nutrients a
food provides relative to the
energy it provides.
The more nutrients and the
fewer calories, the higher the
nutrient density.
Water
Functions
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Essential for body temperature
regulation.
Transportation of nutrients and
wastes in the body.
All chemical reactions.
Maintenance of blood volume.
Yields no energy
Goal
64 ounces/day
Proteins
Functions
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Critical for growth, maintenance and repair of
muscles, bones, blood, hair and fingernails.
Key to synthesis of enzymes, hormones,
antibodies and provide essential amino acids.
Characteristics
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4 calories per gram.
20 amino acids total; 9 essential amino acids.
Complete vs. incomplete proteins.
Goal:
0.8-1.0 grams per kilogram
Carbohydrates
Functions

Provides our brains and body with glucose.
Characteristics
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
4 calories per gram.
Simple vs. complex carbohydrates.
Goal
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At least 130 grams/day to support brain function.
Limit added sugars to no more than 25% of total
daily calories.
At least 3 servings of whole grain/day.
Men: 38 grams of fiber/day; 50+ years: 30 grams.
Women: 25 grams of fiber/day; 50+ years: 21 grams.
Functions
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Fats
Carry and help with absorption of the fat-soluble vitamins
A, D, E and K.
Protect organs from injury.
Regulate body temperature.
Play an important role in growth and development.
Characteristics



9 calories per gram.
Saturated vs. unsaturated fats vs. trans fats.
Margarine vs. butter.
Goal

20-35% of total daily calories.
Vitamins
Functions
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Help put proteins, fats, and carbohydrates to use.
Essential to regulating growth, maintaining tissue, and
releasing energy from food.
Involved in the manufacture of blood cells, hormones, and
other compounds.
Characteristics

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Fat-soluble: Vitamins A, D, E and K.
Water-soluble: B vitamins (8 total) and vitamin C
Goal

Dietary reference intakes
Minerals
Functions
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Help build bones and teeth.
Aid in muscle function.
Help our nervous system transmit messages.
Characteristics

16 minerals
 Major: Sodium, potassium, chloride, calcium,
phosphorus, magnesium and sulfur.
 Trace: Iron, zinc, selenium, molybdenum, iodine,
copper, manganese, fluoride and chromium.
Antioxidants

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Vitamin C, E and betacarotene, carotenoids and
flavonoids.
Free radicals:
 Result of Normal
metabolism, pollution,
smoking, radiation and
stress.
Osteoporosis

Bone-weakening disease.
Strikes 1 in 4 women over age 60.

Peak Bone Mass

25-35 years
Bone loss begins at age 40.
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Menopause
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Bone loss increases to a rate of
3-5
Prevention

Adequate calcium intake and
exercise.
Threats to Bone Health
Iron-deficiency Anemia
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Related to too little iron –
and thus too little
hemoglobin in the blood.
5% of women of
childbearing age.
Symptoms:
 Sensitivity to cold.,
chronic fatigue, edginess,
depression, sleeplessness,
and susceptibility to colds
and infection.
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Prevention:
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To enhance iron
absorption consume
foods high in vitamin C.
Choose more beans, peas,
green leafy vegetables,
enriched grain products,
egg yolk, fish, and lean
meats.
Don’t drink tea with your
meals.
Eating for Good Health
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Eat five servings of fruits and vegetables per day.
Include three servings of whole-grain foods every day.
Consume a calcium-rich food at each meal.
Eat less meat.
Avoid high-fat fast foods.
Think small.
Read labels carefully.
Switch to low-fat and no-fat dairy products.
When choosing fruits and vegetables, the brighter the
better.
The Food Guide Pyramid
Breads, Cereal, Rice & Pasta Group
6-11 servings
•
•
•
•
Complex carbos
Fiber
Protein
B vitamins
(riboflavin, thiamin,
niacin)
• Iron, magnesium
Vegetable Group
3-5 servings
• Fiber
• Vitamins A, C and
folate
• Potassium
• Magnesium
• Iron and zinc
• Calcium
• Phytochemicals
Fruit Group
2-4 servings
•
•
•
•
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Fiber
Vitamins A & C
Potassium
Iron
Phytochemicals
Milk, Cheese & Yogurt Group
2-3 servings
•
Protein
Calcium
Riboflavin
Vitamin B12
•
Fortified Foods:
•
•
•
Vitamin A & D
Meat, Poultry, Fish, Dry Beans,
Eggs & Nuts Group
2-3 servings
Meat, Poultry & Fish
•
•
•
•
•
Protein
Phosphorus
Vitamins B6 & B12
Iron & zinc
Niacin & thiamin
Legumes
• Protein
• Fiber
• Thiamin, folate &
vitamin E
• Potassium
magnesium, iron &
zinc
Fats,Oils & Sweets
Use Sparingly
•
•
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Sugar
Fat
Alcohol
Calories
Quick and Easy
Estimates of Portion Sizes
The “Healthy Eating” Pyramid
Dietary Diversity
African-American Diet
Chinese Diet
French Diet
Indian Diet
Japanese Diet
Mediterranean Diet
Mexican Diet
Southeast Asian Diet
Mediterranean Diet Pyramid
New York Medical College
Vegetarian Pyramid
Food Safety
Pesticides
Genetically
Engineered
Foods
Irradiation
Organic
Additives
Protecting Yourself From
Food Poisoning
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Clean food thoroughly.
Drink only pasteurized milk.
Don’t eat raw eggs.
Cook chicken and pork thoroughly.
Know how to store foods.
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Danger Zone: Between 40°F and 140°F.
Stored food doesn’t last forever.
Comparing the Food Safety Behavior Of
Students To The General Public
Spotting Nutrition Misinformation
Dietary Guidelines for Americans
2000
The ABC’s For Your Health
1.
Aim For Fitness
Build A Healthy Base
2.
3.
Choose Sensibly