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Transcript
An Invitation to Health Chapter 5 Personal Nutrition Dr. Lana Zinger ©2004 Wadsworth Publishing Co. Defining ‘Nutrition’ 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) Carbohydrates Fats (lipids) 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 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 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 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 4 calories per gram. Simple vs. complex carbohydrates. Goal 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 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 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 Fat-soluble: Vitamins A, D, E and K. Water-soluble: B vitamins (8 total) and vitamin C Goal Dietary reference intakes Minerals Functions 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 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. Menopause Bone loss increases to a rate of 3-5 Prevention Adequate calcium intake and exercise. Threats to Bone Health Iron-deficiency Anemia 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. Prevention: 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 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 • • • • • 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 • • • • 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 Clean food thoroughly. Drink only pasteurized milk. Don’t eat raw eggs. Cook chicken and pork thoroughly. Know how to store foods. 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