Download Ch. 9_Nutrition

Chapter 9
Nutrition Basics
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Nutritional Requirements:
Components of a Healthy Diet

Essential nutrients: those we must get
from food
◦ Proteins, fats, carbohydrates, vitamins,
minerals and water
 Macronutrients
 Micronutrients
◦ These nutrients are available to the body
through digestion
◦ An adequate diet must provide nutrients and
energy
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2
Energy

Kilocalories (kcal) are the measure of
energy in food
◦ 2000 kcal per day typically meets a person’s
energy needs
◦ Energy is the capacity to do work; calories
measure energy
◦ Sources of energy:
 Fat = 9 calories per gram
 Protein = 4 calories per gram
 Carbohydrates = 4 calories per gram
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3
The Digestive System
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4
Proteins—
The Basis of Body Structure (1)

Proteins form parts of muscle, bone, blood,
enzymes, hormones, and cell membranes
◦ Amino acids: the building blocks of proteins
 There are 20 common amino acids
 9 are essential
 11 are nonessential—meaning the body can
produce them
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5
Proteins—
The Basis of Body Structure (2)

Complete proteins provide all essential
amino acids
◦ Most animal proteins are complete proteins
◦ Most plant proteins are incomplete proteins
 Legumes, nuts
 Certain combinations yield complete proteins

Recommended protein intake:
◦ 0.8 gram per kilogram of body weight
◦ AMDR: 10–35% of total daily calorie intake
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6
Fats—
Essential in Small Amounts (1)

Fats (lipids) are the most concentrated
source of energy
◦ Store energy; provide insulation and support
 Major fuel during rest and light activity
◦ Linoleic acid (plants;omega-6) and alphalinolenic acid (meat and dairy;omega-3) are
essential

Triglycerides: most fats in foods
◦ Types: saturated or unsaturated;
monounsaturated; polyunsaturated
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7
Fats—
Essential in Small Amounts (2)

Hydrogenation and trans fats
◦ Hydrogenation changes some unsaturated
fatty acids in trans fatty acids
 Associated with increased LDL-C (“bad”
cholesterol) and decreased HDL-C (“good”
cholesterol)

Recommended fat intake
◦ Limit unhealthy fats
◦ AMDR for fats is 25–35% of total daily
calories
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8
Types of Fatty Acids (1)

Saturated (basic fat)
◦ Animal fats (especially fatty meats and poultry fat and skin)
◦ Butter, cheese, and other high-fat dairy products
◦ Palm and coconut oils

Trans (add hydrogen to liquid vegetable oils)
◦ Some frozen pizza
◦ Some types of popcorn
◦ Deep-fried fast foods
◦ Stick margarines, shortening
◦ Packaged cookies and crackers
◦ Processed snacks and sweets

Monounsaturated (good and natural fats)
◦ Olive, canola, and safflower oils
◦ Avocados, olives
◦ Peanut butter (without added fat)
◦ Many nuts, including almonds, cashews, pecans, and pistachios
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CONTINUED…
9
Types of Fatty Acids (2)

Polyunsaturated—Omega-3†
◦ Fatty fish, including salmon, white albacore tuna, mackerel, anchovies,
and sardines
◦ Compared to fish, lesser amounts are found in walnut, flaxseed, canola,
and soybean oils; tofu; walnuts; flaxseeds; and dark green leafy
vegetables

Polyunsaturated—Omega-6 †
◦ Corn, soybean, and cottonseed oils (often used in margarine,
mayonnaise, and salad dressings)

NOTE: Food fats contain a combination of types of fatty acids in various
proportions. For example, canola oil is composed mainly of monounsaturated
fatty acids (62%) but also contains polyunsaturated (32%) and saturated
(6%) fatty acids.

The essential fatty acids are polyunsaturated: linoleic acid is an omega-6
fatty acid and alpha-linolenic acid is an omega-3 fatty acid.
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10
Carbohydrates—
An Ideal Source of Energy (1)

Carbohydrates supply energy for body cells
◦ Simple carbohydrates
 Monosaccharides: single sugar molecule
 Glucose, fructose, galactose
 Disaccharides: pairs of single sugars
 Sucrose, maltose or malt sugar, and lactose
◦ Complex carbohydrates: multiple sugar units
 Starches and fiber
◦ During digestion, carbohydrates are broken
down into glucose for absorption
 Glycogen: starch stored in liver and muscles
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11
Carbohydrates—
An Ideal Source of Energy (2)

Refined carbohydrates versus whole grains
◦ All grains are whole before processing
 Inner layer: germ
 Middle layer: endosperm
 Outer layer: bran
◦ During processing, the germ and bran are
removed, leaving just the starch of the
endosperm
◦ These refined carbohydrates are lower in
fiber, vitamins, minerals, and other beneficial
compounds
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Carbohydrates—
An Ideal Source of Energy (3)

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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13
Carbohydrates—
An Ideal Source of Energy (4)

Recommended carbohydrate intake:
◦ The average American consumes 200–300
grams daily
 130 grams are needed to meet the body’s
requirements for essential carbohydrates
 AMDR: 45–65% of total daily calories, or
225–325 grams
◦ The USDA recommends that total calories
from added sugars and saturated fats
combined be no more than 5–15% of total
daily caloric intake
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14
Fiber—A Closer Look (1)

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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Fiber—A Closer Look (2)

Sources of fiber:
◦ All plant substances

Recommended fiber intake:
◦ 38 grams for adult men
◦ 25 grams for adult women
◦ Needs to come from foods, not supplements
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16
Vitamins—
Organic Micronutrients (1)

Vitamins are organic (carbon-containing)
substances required in small amounts to
regulate various processes in cells
◦ Thirteen vitamins:
 4 fat-soluble: A, D, E, and K
 9 water-soluble: C, and the B-complex vitamins
thiamin, riboflavin, niacin, vitamin B-6, folate,
vitamin B-12, biotin, and pantothenic acid
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Vitamins—
Organic Micronutrients (2)

Functions of vitamins:
◦ Help chemical reactions take place; help
unleash energy; produce red blood cells;
maintain nervous, skeletal, and immune
systems; and act as antioxidants

Sources of vitamins:
◦ The human body does not manufacture most
vitamins
◦ Abundant in fruits, vegetables, and grains
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Vitamins—
Organic Micronutrients (3)

Vitamin deficiencies
◦ Certain vitamin deficiencies are associated
with health risks

Vitamin excesses
◦ Extra vitamins can be harmful, even toxic
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19
Minerals—
Inorganic Micronutrients

Help to regulate body functions and release
energy, aid in growth, and maintain body
tissues
◦ About 17 essential minerals
◦ Major minerals: 100 milligrams or more/day
 Calcium, phosphorus, magnesium, sodium,
potassium, and chloride
◦ Trace minerals: minute amounts
 Copper, fluoride, iodide, iron, selenium, zinc
◦ Issues may arise if too many or too few
 Anemia; osteoporosis
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Water—Vital but Often Ignored
The human body is 50–60% water
 Humans can live up to 50 days without food
but only a few days without water

◦ It is used in digestion and the absorption of
food and is the medium in which chemical
reactions take place
◦ To maintain hydration, daily:
 Men: 3.7 total liters of water, with 3.0 liters
(13 cups) coming from beverages
 Women: 2.7 total liters of water, with 2.2
(9 cups) coming from beverages
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21
Other Substances in Food

Antioxidants
◦ Reduction in cancers
(free radicals)
◦ Vitamins C and E,
selenium, carotenoids

Phytochemicals
◦ Soy foods may help lower cholesterol levels
◦ Cruciferous vegetables render some
carcinogenic compounds harmless
◦ Allyl sulfides (garlic and onions) boost
cancer-fighting immune cells
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22
Dietary Guidelines for Americans (1)
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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23
Dietary Guidelines for Americans (2)

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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24
Dietary Guidelines for Americans (3)

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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Dietary Guidelines for Americans (4)

Building healthy eating patterns
◦
◦
◦
◦
USDA Food Patterns
Vegetarian adaption of USDA Food Patterns
DASH Eating Plan
Mediterranean diet or Mediterranean-style
eating pattern
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26
Estimated Daily Calorie Needs: Females
AGE
(YEARS)
SEDENTARY
MODERATELY ACTIVE
ACTIVE
A lifestyle that
includes only the light
physical activity
associated with
typical day-to-day life.
A lifestyle that includes physical
activity equivalent to walking
about 1.5 to 3 miles per day at 3
to 4 miles per hour. 30–60
minutes a day of moderate
physical activity, in addition to the
light physical activity
associated with typical day-today life.
A lifestyle that includes
physical activity equivalent to
walking more than 3 miles
per day at 3 to a4 miles per
hour. 60 or more minutes a
day of moderate physical
activity, in addition to the
light physical activity
associated with typical dayto-day life.
2–3
1000
1000–1400
1000–1400
4–8
1200–1400
1400–1600
1400–1800
9–13
1400–1600
1600–2000
1800–2200
14–18
1800
2000
2400
19–30
1800–2000
2000–2200
2400
31–50
1800
2000
2200
51+51+
1600
1800
2000–2200
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Estimated Daily Calorie Needs: Males
AGE
(YEARS)
SEDENTARY
MODERATELY ACTIVE
ACTIVE
A lifestyle that
includes only the light
physical activity
associated with
typical day-to-day life.
A lifestyle that includes physical
activity equivalent to walking
about 1.5 to 3 miles per day at 3
to 4 miles per hour. 30–60
minutes a day of moderate
physical activity, in addition to the
light physical activity
associated with typical day-today life.
A lifestyle that includes
physical activity equivalent to
walking more than 3 miles
per day at 3 to 4 miles per
hour. 60 or more minutes a
day of moderate physical
activity, in addition to the
light physical activity
associated with typical dayto-day life.
2–3
1000–1200
1000–1400
1000–1400
4–8
1400–1600
1400–1600
1600–2000
9–13
1600–2000
1800–2200
2000–2600
14–18
2000–2400
2400–2800
2800–3200
19–30
2400–2600
2600–2800
3000
31–50
2200–2400
2400–2600
2800–3000
51+51+
2000–2200
2200–2400
2400–2800
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USDA Food Patterns: Daily Amount of Food
From Each Group by Calorie Requirements (1)
Food group amounts shown in cups (c) or ounce-equivalents (oz-eq).
c/wk = cups per week; oz/wk = ounces per week
Vegetables
1600
Calories
1800
calories
2000
calories
2200
calories
2400
calories
2600
calories
2800
calories
3000
calories
Total
2 cups
2.5 c
2.5 c
3c
3c
3.5 c
3.5 c
4c
Dark-green
1.5 c/wk
1.5 c/wk
1.5 c/wk
2 c/wk
2 c/wk
2.5 c/wk
2.5 c/wk
2.5 c/wk
Red and
orange
4 c/wk
5.5 c/wk
5.5 c/wk
6 c/wk
6 c/wk
7 c/wk
7 c/wk
7.5 c/wk
Beans and
peas
(legumes)
1 c/wk
1.5 c/wk
1.5 c/wk
2 c/wk
2 c/wk
2.5 c/wk
2.5 c/wk
3 c/wk
Starchy
4 c/wk
5 c/wk
5 c/wk
6 c/wk
6 c/wk
7 c/wk
7 c/wk
8 c/wk
Other
3.5 c/wk
4 c/wk
4 c/wk
5 c/wk
5 c/wk
5.5 c/wk
5.5 c/wk
7 c/wk
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USDA Food Patterns: Daily Amount of Food
From Each Group by Calorie Requirements (2)
Food group amounts shown in cups (c) or ounce-equivalents (oz-eq).
c/wk = cups per week; oz/wk = ounces per week
Grains
1600
Calories
1800
calories
2000
calories
2200
calories
2400
calories
2600
calories
2800
calories
3000
calories
Total
5 oz-eq
6 oz-eq
6 oz-eq
7 oz-eq
8 oz-eq
9 oz-eq
10 oz-eq
10 oz-eq
Whole
grains
3 oz-eq
3 oz-eq
3 oz-eq
3.5 oz-eq
4 oz-eq
4.5 oz-eq
5 oz-eq
5 oz-eq
Enriched
grains
2 oz-eq
3 oz-eq
3 oz-eq
3.5 oz-eq
4 oz-eq
4.5 oz-eq
5 oz-eq
5 oz-eq
Protein
Foods
1600
Calories
1800
calories
2000
calories
2200
calories
2400
calories
2600
calories
2800
calories
3000
calories
Total
5 oz-eq
5 oz-eq
5.5 oz-eq
6 oz-eq
6.5 oz-eq
6.5 oz-eq
7 oz-eq
7 oz-eq
Seafood
8 oz/wk
8 oz/wk
8 oz/wk
9 oz/wk
10 oz/wk
10 oz/wk
11 oz/wk
11 oz/wk
Meat poultry,
eggs
24 oz/wk
24 oz/wk
26 oz/wk
29 oz/wk
31 oz/wk
31 oz/wk
34 oz/wk
34 oz/wk
Nuts, seeds,
soy products
4 oz/wk
4 oz/wk
4 oz/wk
4 oz/wk
5 oz/wk
5 oz/wk
5 oz/wk
5 oz/wk
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USDA Food Patterns: Daily Amount of Food
From Each Group by Calorie Requirements (3)
Food group amounts shown in cups (c) or grams (g).
Food
Group
1600
Calories
1800
calories
2000
calories
2200
calories
2400
calories
2600
calories
2800
calories
3000
calories
Fruits
1.5 c
1.5 c
2c
2c
2c
2c
2.5 c
2.5 c
Dairy
3c
3c
3c
3c
3c
3c
3c
3c
Oils
22 g
24 g
27 g
29 g
31 g
34 g
36 g
44 g
Maximum
Saturated
Fats limit,
calories and
% of calories
121
(8%)
161
(9%)
258
(13%)
266
(12%)
330
(14%)
362
(14%)
395
(14%)
459
(15%)
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31
USDA’s MyPlate (1)

This USDA graphic shows how to use the
five food groups at each meal
◦ Balance calories: enjoy your food, but eat
less; and avoid oversized portions
◦ Foods to increase:
 Make half your plate fruits and vegetables
 Make at least half your grains whole grains
 Switch to fat-free or low-fat milk
◦ Foods to reduce:
 Choose food with lower amounts of sodium
 Drink water instead of sugary drinks
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32
USDA’s MyPlate (2)
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USDA’s MyPlate (3)

Whole and refined grains
◦ 6 ounce-equivalents each day—with half
from whole grains
◦ Serving size—1 ounce-equivalent
 1 slice of bread;1 small muffin (2.5 diameter);
1 cup of ready-to-eat cereal flakes;
a half-cup of cooked cereal, rice, grains, or
pasta; 1 6-inch tortilla
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USDA’s MyPlate (4)

Vegetables:
◦ Eat a variety each day
◦ 2 ½ cups of vegetables a day
 Half your plate should be fruits and vegetables
◦ Serving size—1 cup equivalent
 1 cup cooked or raw vegetables, 2 cups raw
leafy salad greens, 1 cup of vegetable juice
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USDA’s MyPlate (5)

Fruits:
◦ 2 cups of fruit daily
 Make half your plate fruits and vegetables
 Choose whole fruits over fruit juices
◦ Serving size—1 cup equivalent
 1 cup fresh, canned, or frozen fruit; 1 cup 100%
fruit juice;1 small whole fruit; 1/4 cup dried fruit
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36
USDA’s MyPlate (6)

Dairy:
◦ Should be fat-free or as low-fat as possible
◦ 3 cups of milk or the equivalent daily
◦ Serving size—1 cup equivalent
 1 cup milk or yogurt,1/2 cup ricotta cheese,
1 ½ oz. natural cheese, 2 oz. processed
cheese
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USDA’s MyPlate (7)

Protein foods:
◦ Choose a variety of lean meats and skinless
poultry; eat at least 8 ounces of seafood a week
◦ Watch serving sizes carefully
◦ Choose at least one serving of plant protein a
day
◦ 5 ½ ounce-equivalents daily
◦ Serving size—1 ounce equivalent
 1 ounce cooked lean meat, poultry, fish; 1/4 cup
cooked dry beans or tofu; 1 egg; 1 tablespoon
peanut butter; 1/2 ounce nuts or seeds
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USDA’s MyPlate (8)

Oils:
◦ Major sources of vitamin E and unsaturated
fatty acids, including essential fatty acids
◦ 6 teaspoons (27g) per day
◦ Serving size—1 teaspoon equivalent
 1 teaspoon of vegetable oil or soft margarine
 1 tablespoon mayonnaise-type salad dressing
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USDA’s MyPlate (9)
A small amount of additional calories in the
form of solid fats and added sugars
(SoFAS) can be consumed if your diet is
consistently nutrient-rich
 Daily physical activity is important

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The Vegetarian Alternative

Restrict or exclude foods of animal origin
◦
◦
◦
◦
◦
◦

Vegans
Lacto-vegetarians
Lacto-ovo-vegetarians
Partial vegetarians
Semivegetarians
Pesco-vegetarians
A food plan for vegetarians needs to
include vitamin B-12, vitamin D, calcium,
iron, and zinc
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41
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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Food Allergies and Food
Intolerances

Food allergies:
◦ These are a reaction of the body’s immune
system to a food ingredient
◦ 90% of food allergies are due to 8 foods:
 Cow’s milk, eggs, peanuts, tree nuts, soy,
wheat, fish, and shellfish

Food intolerances:
◦ This problem usually lies with metabolism
rather than with the immune system
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