Download Obtaining Essential Nutrients

PowerPoint® Lecture Outlines prepared by
Dr. Lana Zinger, QCCCUNY
9
Nutrition and
You
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Assessing Eating Behaviors: Are You What You Eat?
 What Drives Us to Eat?
• Hunger
• Appetite
• Cultural and social meaning attached to food
• Convenience and advertising
• Habit or custom
• Emotional comfort
• Nutritional value
• Social interactions
• Regional/seasonal trends
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Eating for Health
 Nutrition
• The science of the relationship between physiological
functions and essential elements of food
 Calorie
• Unit of measure that indicates the amount of energy we
obtain from a food
 Characteristics of a Healthy Diet
• Adequate
• Moderate
• Balanced
• Varied
• Nutrient dense
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Estimated Daily Caloric Needs
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Trends in Per Capita Nutrient Consumption
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Obtaining Essential Nutrients
 Digestive Process
• Sequence of functions by which the body breaks down
larger food particles into smaller, more usable forms
• Our bodies cannot synthesize some essential nutrients.
• Some essential nutrients are obtained from food.
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The Digestive Process
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Obtaining Essential Nutrients
 Water: A Crucial Nutrient
• 50 to 60 percent of the body is water
• Too little water can cause dehydration, an abnormal
depletion of body fluids.
• Too much water can cause hyponatremia, a decreased
concentration of sodium in the blood
• Water is necessary for:
• Electrolyte and pH balance
• Transporting cells and molecules
• Recommended amount is 8 glasses/day (64 ounces)
• Is bottled water better?
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Bottled Water Boom: Who Pays the Price?
 Environmental Consequences
• Factories use about 18 million barrels of oil and 130 billion
gallons of fresh water to make bottled water.
• Systems such as reverse osmosis purifiers use about 2 liters of
fresh water running through a system.
• About 900,000 tons of plastic is needed to package bottles.
• Negative health risks are found in plastic bottles in bisphenol A
(BPA), a component in some plastics.
• Bottled water is considered a “food” and requires much less
frequent monitoring by the FDA for safety than tap water.
• In California alone, more than 1 billion water bottles are thrown
into the trash.
• Entire populations are being left vulnerable to water shortages.
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Bottled Water Boom: Who Pays the Price?
 To Help to Curb the Environmental Threats:
• Don’t buy bottled water; instead use reusable stainless
steel containers.
• When you have parties, use covered pitchers of ice
water.
• Buy a water filter.
• Recycle any plastic bottles you use or see.
• Become involved in initiatives to ensure quality tap
water in your community.
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Obtaining Essential Nutrients
 Proteins
• Second most abundant substance in humans next to
water
• Key to all cells, antibodies, enzymes, and hormones
• Transport oxygen and nutrients
• Important role in developing/repairing bone, muscle,
and skin
• Vital for human life
• May need additional protein if fighting off infection,
recovering from surgery or blood loss, or recovering
from burns
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Obtaining Essential Nutrients
 Amino acids
• Building blocks of protein
• 20 essential amino acids must be obtained from food.
• 11 nonessential amino acids are produced by the body.
• Link together to form
• Complete protein—supplies all essential amino acids
• Incomplete protein—may lack some amino acids, but
these can be easily obtained from different sources.
• Few Americans suffer from protein deficiencies.
 Can you give examples of complete proteins?
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Complementary Proteins
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Obtaining Essential Nutrients
 Carbohydrates
• Are the best fuel source and provide energy quickly and efficiently
• Simple Carbohydrates
• Glucose (monosaccharide)—most common form
• Fructose (monosaccharide)—fruit sugar
• Sucrose (disaccharide)—granulated table sugar
• Lactose (disaccharide)—milk sugar
• Maltose (disaccharide)—malt sugar
• Complex Carbohydrates (polysaccharides)
• Starches—grains, cereals, and vegetables
• Stored in the body as glycogen
• Fiber—“bulk” or “roughage”
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Obtaining Essential Nutrients
 Fiber
• Insoluble
• Found in bran, whole-grain breads, and most fruits
and vegetables
• Found to reduce risk of several forms of cancer
• Soluble
• Found in oat bran, dried beans, and some fruits and
vegetables
• Helps lower blood cholesterol levels
• Helps reduce risk of cardiovascular disease
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Obtaining Essential Nutrients
• Benefits of fiber include protection against
• Colon and rectal cancer
• Breast cancer
• Constipation
• Diverticulosis
• Heart disease
• Diabetes
• Obesity
• Recommended amount is 20 to 35 grams/day
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Obtaining Essential Nutrients
 Glycemic Index (GI) and Glycemic Load (GL)
• The Glycemic Index is a system for rating the potential
of foods to raise blood glucose levels.
• Foods that break down quickly and result in fast blood
glucose surge have a high GI index rating.
• Combining carbohydrates with fats and proteins can
lower the overall GI.
• Glycemic load refers to the amount of carbohydrates in
the food you eat multiplied by the glycemic index of
that food.
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Obtaining Essential Nutrients
 Fats
• Also called lipids
• Misunderstood but a vital group of basic nutrients
• Maintain healthy skin
• Insulate body organs
• Maintain body temperature
• Promote healthy cell function
• Carry fat-soluble vitamins A, D, E, and K
• Are a concentrated form of energy
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Obtaining Essential Nutrients
• Triglycerides make up 95 percent of total body fat
• Cholesterol makes up 5 percent of total body fat
• Can accumulate on inner walls of arteries and
contribute to cardiovascular disease
• Ratio of cholesterol HDL/LDL helps determine risk
for heart disease
• Types of Dietary Fat
• Saturated are mainly from animal sources and are
solid at room temperature.
• Unsaturated generally come from plants and are
usually liquid at room temperature.
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Percentages of Saturated, Monounsaturated,
Polyunsaturated, and Trans Fats in Common Vegetable Oils
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Obtaining Essential Nutrients
 Avoiding Trans Fatty Acid
• Created by process of making liquid oil into a solid
• Increase LDL levels while lowering HDL levels
• Eating trans fat increases risk of coronary and heart
disease and sudden cardiac death
• Found in many margarines, baked goods, and restaurant deepfried foods
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Obtaining Essential Nutrients
• New Fat Advice: Is More Fat Ever Better?
• According to the American Heart Association, eating
fewer than 15 percent of our calories as fat can
actually increase blood triglycerides.
• Eat fatty fish.
• Use healthier oils (including olive oil).
• Eat green, leafy vegetables.
• Eat walnuts and use walnut oil.
• Eat ground flaxseed.
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Obtaining Essential Nutrients
• Use Moderation with Fat Intake
• Read food labels.
• Use olive oil for cooking.
• Avoid margarine with trans fatty acids.
• Choose lean meat, fish, and poultry.
• Eat fewer cold cuts and less bacon, sausages, hot
dogs, and organ meats.
• Choose nonfat dairy products.
• Use substitutes for higher-fat products.
• Think of your food intake as an average, over a day or
two—if you have a heavy breakfast, eat a light dinner.
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Toward Sustainable Seafood
• More than 70 percent of the world’s natural fishing grounds
have been overfished.
• High levels of chemicals, parasites, bacteria, and toxins are
now found in seafood.
• Mercury, a waste product of many industries, binds to
proteins and stays in an animal’s body.
• Mercury can cause damage to the nervous system and
kidneys, and cause birth defects.
• Polychlorinated biphenyls (PCBs), chemicals that can build
up in the fatty tissue of fish, are found in seafood.
• Farmed fish pose additional health risks and environmental
concerns.
• Know where and how your fish is caught.
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Obtaining Essential Nutrients
 Vitamins
• Potent, essential, organic compounds
• Promote growth and help maintain life and health
• Two types
• Fat soluble—absorbed through intestinal tract with the
help of fats. A, D, E, and K vitamins are fat soluble.
• Water soluble—dissolve in water. B-complex vitamins
and vitamin C are water soluble.
• Few Americans suffer from vitamin deficiencies.
• Overusing them can lead to a toxic condition known as
hypervitaminosis.
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Obtaining Essential Nutrients
 Antioxidants
• Most common are vitamin C, vitamin E, and beta-carotene
• Free radicals damage or kill healthy cells.
• Antioxidants scavenge free radicals, slow their formation,
and repair oxidative stress damage.
• Carotenoids
• Lycopene (in tomatoes, papaya, pink grapefruit, and guava)
reduces the risk of cancer.
• Lutein (in green leafy vegetables, spinach, broccoli, kale, and
brussels sprouts) protects the eyes.
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Obtaining Essential Nutrients
 Folate
• A form of vitamin B that is needed for DNA production
in body cells
• Deficiency can result in spina bifida
• Dangers of taking too much folate include nerve
damage, immunodeficiency problems, anemia, fatigue,
headache, constipation, diarrhea, and weight loss.
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A Guide to Water-Soluble Vitamins
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A Guide to Water-Soluble Vitamins
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A Guide to Fat-Soluble Vitamins
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Obtaining Essential Nutrients
 Minerals
• Inorganic, indestructible elements that aid the body
• Vitamins cannot be absorbed without minerals
• Macrominerals are needed in large amounts.
• Sodium, calcium, phosphorus, magnesium, potassium,
sulfur, and chloride
• Trace minerals are needed in small amounts
• Iron, zinc, manganese, copper, and iodine
• Excesses or deficiencies of trace minerals can cause
serious problems.
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Obtaining Essential Nutrients
 Sodium
• Necessary for regulation of blood and body fluids,
transmission of nerve impulses, heart activity, and
certain metabolic functions.
• Recommended consumption less than 1 teaspoon of
table salt per day
• Pickles, snack foods, processed cheeses, canned
soups, frozen dinners, breads, smoked meats, and
sausages contain large amounts.
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Obtaining Essential Nutrients
 Calcium
• Plays a vital role in building strong bones and teeth,
muscle contraction, blood clotting, nerve impulse
transmission, regulating heartbeat, and fluid balance
within cell
• Recommended amount 1,000 to 1,200 mg/day
• Milk, calcium-fortified orange juice, soy milk,
broccoli, cauliflower, peas, beans, nuts, and molasses
are good sources.
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Obtaining Essential Nutrients
 Iron
• The most common nutrient deficiency globally
• Women aged 19 to 50 need about 18 mg per day, and
men aged 19 to 50 need about 10 mg.
• Iron-deficiency anemia—body cells receive less
oxygen, and carbon dioxide wastes are removed less
efficiently
• Iron toxicity—ingesting too many iron containing
supplements
• Men who consume excess iron have a higher risk of
gallstones.
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A Guide to Major Minerals
Continued
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A Guide to Major Minerals
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A Guide to Trace Minerals
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Continued
A Guide to Trace Minerals
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Determining Your Nutritional Needs
 Reading Labels for Health
• Recommended Dietary Allowances (RDAs)
• Recommended Daily Intakes (DRIs)
• U.S. Recommended Dietary Allowances (USRDAs)
• Adequate Intake (AI)
• Tolerable Upper Intake Level (UL)
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Reading a Food Label
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Determining Your Nutritional Needs
 Supplements: Research on the Daily Dose
• Dietary Supplements
• Products taken by mouth to supplement existing diets
• Includes vitamins, minerals, and herbs
• FDA does not evaluate supplements prior to their
marketing; companies are responsible for their own
monitoring
• A multivitamin added to a balanced diet will generally do
more good than harm.
• Probiotics—live microorganisms found in fermented
foods that optimize the bacterial environment in our
intestines
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Determining Your Nutritional Needs
 The MyPyramid Food Guide
• Replaced the Food Guide Pyramid to account for varied
nutritional needs throughout the U.S. population
• Emphasizes
• Personalization
• www.mypyramid.gov
• Gradual improvement
• Physical activity
• Variety
• Moderation
• Proportionality
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MyPyramid Plan
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Determining Your Nutritional Needs
 Using the MyPyramid Plan
• Understanding serving sizes
• Discretionary calories
• Physical activity
• Eating nutrient-dense foods
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Serving Size Card
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Gender & Health
 Men and Women Have Different Needs
• Women have cyclical changes.
• During pregnancy and lactation, women’s nutritional
requirements increase substantially.
• During the menstrual cycle, many women report
significant food cravings.
• Men have more lean tissue (burn more calories).
• Men also tend to consume more red meat and less
fruits and vegetables than women do.
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Vegetarianism
 Reasons for Pursuing a Vegetarian Lifestyle
• Animal welfare
• Improving health
• Environmental concerns
• Natural approaches to wellness
• Food safety
• Weight loss
• Weight maintenance
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Vegetarianism
 Types of Vegetarian Diets
• Vegan
• Lacto-vegetarian
• Ovo-vegetarian
• Lacto-ovo-vegetarian
• Pesco-vegetarian
• Semivegetarian
 The MyPyramid Plan is adaptable for a vegetarian
diet
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Vegetarianism
 Benefits to a Balanced Vegetarian Diet
• May weigh less.
• Have better cholesterol levels
• Have fewer problems with constipation and diarrhea
• Have lower risk of heart disease
• Have reduced risk of some cancers, particularly colon
cancer
• Have reduced risk of kidney disease
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Nutritional Needs for People with Different Energy
Requirements
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Improved Eating for the College Student
 When Time and Money Are Short
• Ask for nutritional analyses of items.
• Order salads, but be careful about what you add to them.
• Avoid lard-based or other saturated-fat products and
trans fats.
• Avoid giant sized portions, and refrain from ordering
extras
• Limit beverages and foods high in added sugars.
• At least once per week, add a vegetable-based meat
substitute into your fast-food choices.
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Food Safety: A Growing Concern
 Foodborne Illnesses
• Foodborne pathogens sicken over 76 million people and
cause 400,000 hospitalizations and 5,000 deaths per
year.
• Signs
• Cramping
• Nausea
• Vomiting
• Diarrhea
• Most of the time, symptoms occur 5 to 8 hours after
eating.
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Budget Nutrition Tips
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Food Safety: A Growing Concern
 Contributing Factors to the Increase in Foodborne
Illnesses
• Globalization of food supply
• Introduction of pathogens to new geographic regions
• Exposure to unfamiliar foodborne hazards
• Changes in microbial populations
• Increased susceptibility of varying populations
• Insufficient education about food safety
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Food Safety: A Growing Concern
 Avoiding Risks in the Home
• Keep hot foods hot and cold foods cold.
• Freeze or eat fish, poultry, or meats within 1 or 2 days.
• Eat leftovers within 3 days.
• Wash hands, cutting boards, counters, and knives.
• Use a meat thermometer.
• Never thaw foods at room temperature.
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Food Safety: A Growing Concern
 Food Irradiation: How Safe Is It?
• Approved by USDA in February
2000
• Use gamma irradiation from
radioactive cobalt, cesium, or other
X-ray sources
• Breaks chemical bonds in the DNA
of bacteria
• Rays essentially pass through the
food
• Lengthens shelf life and prevents
spread of microorganisms
• Reduces need for toxic chemicals
currently used
• Marked with the radura logo
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U.S. FDA label
Food Safety: A Growing Concern
 Food Additives
• Substances added to food to reduce the risk of
foodborne illness, that prevent spoilage, enhance
nutrient value, and enhance the look and taste of
foods
• Examples of common additives include
• Antimicrobial agents
• Antioxidants
• Artificial color, nutrient additives, and flavor
enhancers such as MSG
• Sulfites
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Food Safety: A Growing Concern
 Food Allergy or Food Intolerance?
• Food Allergies
• Abnormal response to a food triggered by the immune
system
• Symptoms include rapid breathing or wheezing, hives,
rash, eczema, runny nose, facial swelling, or respiratory
problems (anaphylactic reaction)
• In 2004, Congress passed the Food Allergen Labeling and
Consumer Protection Act (FALCPA), which requires
food manufacturers to clearly label foods containing
ingredients that are common allergens.
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Food Safety: A Growing Concern
 Food Allergy or Food Intolerance?
• Food Intolerances
• Less dramatic reaction than food allergies
• Not the result of immune system response
• Generally shows as gastric upset
• Lactose intolerance is common and also happens in
response to food additives (MSG, sulfites, gluten)
• May have psychological triggers
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Food Safety: A Growing Concern
 Is Organic for You?
• Food developed, grown, or
raised without use of synthetic
pesticides, chemicals, or
hormones
• As of 2010, organic food sales
estimated to be about $23.8
billion
• Foods need to meet criteria set
by USDA to be certified
organic
• Locavores—people who eat
only food grown or produced
locally
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USDA label for certified organic foods