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Chapter 9 Nutrition Basics Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 3 The Digestive System Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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. Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 12 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 15 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 17 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 18 Vitamins— Organic Micronutrients (3) Vitamin deficiencies ◦ Certain vitamin deficiencies are associated with health risks Vitamin excesses ◦ Extra vitamins can be harmful, even toxic Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 20 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 25 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 27 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 28 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 29 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 30 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%) Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 32 USDA’s MyPlate (2) Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 33 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 34 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 35 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 37 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 38 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 39 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 40 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 42 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 Copyright © 2016 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 43