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Ch. 12: Nutrition Basics
Nutritional Requirements
Body requires: 45 Essential nutrients
– Proteins, Fats, Carbohydrates, Vitamins, Minerals and Water.
Fuel Potential.
– Kilocalories (kcalorie).
• 1 Kcalorie = amount of heat it takes to raise the temperature of 1 liter of fluid 1
degree of centigrade.
• 2000 kcalorie or calories per day.
• 1000 calories = 1 kcalorie.
Proteins
• Forms muscle, bone, blood, enzymes, hormones and cell membrane.
– Amino Acids = protein = 10-15% of diet.
– Nine essential amino acids.
– Complete proteins provide all essential amino acids.
• Most animal proteins.
• Most plant proteins are incomplete.
– combine 2 vegetables to make up missing amino acids.
– Most Americans diets consume too much animal proteins = converted to fat.
Fats or Lipids
• Most concentrated source of energy
– stored energy and provides insulation and support for body organs
– 10% from saturated fats
• Triglycerides - glycerol molecule with 3 fatty acids
• Saturated Fat
• Mono-unsaturated
• Poly-unsaturated
• Hydrogenation
• Trans fatty acids
Fats and Health
• Absorbs Fat-soluble vitamins (A,D,E & K)
– Make up 25%-35% of total daily calories
• 7% from saturated fat
• 10% from polyunsaturated fat
• 20% from monounsaturated fat
• Cholesterol
– Total Cholesterol 200mg/dl or less
– High Density Lipo-Protein (HDL’s)
more than 60 mg/dl
– Low Density Lipo-Protein (LDL’s)
less than 130 mg/dl
• Omega-3 fatty acids
Carbohydrates
• Supply energy to the brain
• Simple Carbs: sugar, honey,fruits and milk
• Complex Carbs: Grains, grain products, potatoes, and legumes
• 55% of total calories - simple carbs make up only 15% of total calories
Carbohydrates
• Refined carbs vesus Whole grain
• Recommended Carbohydrate Intake
– Average 250 grams per day
– Miinimum of 50-100 grams of essential
Recommended Grams Per Day (Based on a 2200 Cal Per Day)
• Fats: 30% of calories per day
– 2200 X 30% = 660 calories
660/9 cal/per/gram = 73 grams per day
• Proteins: 15% of calories per day
– 2200 X 15% = 330 calories
330/4 calories per gram = 83 grams per day
• Carbs: 55% of calories per day
– 220 X 55 =1210 calories
1210/4 calories per gram = 303 grams per day
Dietary Fiber
• Plant substances that are difficult to digest.
• Soluble fiber.
• Insoluble fiber.
• Increase fiber 20-35 grams per day.
– fruits, vegetables, cereals, legumes and whole grains.
Vitamins
• Organic substances required in small amounts to promote specific chemical reactions
(catalyst) within a living cell.
• Thirteen vitamins:
– Four Fat Soluble: A, D, E, and K.
– Nine Water Soluble: C and 8 B-complex vitamins. Thiamin (B1), Riboflavin (B2), Niacin
(B3), Pyridoxine (B6), Folate, B-12, and Pantothenic acid.
Minerals
• Inorganic compounds.
• Helps to regulate body functions,aid in growth,maintenance of body tissues, and a catalyst
for energy release.
• 17 essential minerals.
– 7 macro minerals - 100 milligrams or more.
• calcium, phosphorus, magnesium, sulfur, sodium, potassium and chloride.
• 10 trace minerals.
– Chromium, cobalt, copper, fluoride, iodide, iron, manganese, molybdenum, selenium
and zinc.
Water
• Composed of about 60% water
• Can live up to 50 days without food , but only a few days without water
• Foods and Fluids consumed make-up 80-90% of your daily water intake
Other Substances in Food
• Functional foods
• Antioxidants – Vitamin B,C & E - Reduction in cancers
– Free radicals
• Phytochemicals
– cruciferous vegetables
Dietary Reference Intakes (DRIs)
• Set standards by Food and Nutrition Board of the National Academy of Sciences developed RDAs and AI
• Established standards for nutrient intake in order to prevent nutrient deficiencies
Serving Sizes
• Grains - (6-11 servings)- 1 slice of bread, 1 oz.of cereal, 1/2 cup cooked rice or pasta, 3-4
small or 2 large crackers
• Vegetable - (3-5 servings)-1 cup raw leafy vegetables, 1/2 cup cooked or raw vegetables,
3/4 cup of vegetable juice
• Fruit - (2-3 servings)-1 medium piece of fruit, 1/2 grape fruit, 1/2 cup of chopped,cooked
or canned fruit, 1/4 cup dried fruit, 3/4 cup fruit juice
• Milk/Dairy -(2-3servings)- 1 cup milk or yogurt, 11/2 oz natural cheese,2 oz. Processed
cheese.
• Meat and Beans - 2-3 oz cooked meat, poultry or fish, 1-11/2 cooked dry beans, 2 eggs,
4-6 tablespoons peanut butter, 2/3 cup nuts.
• Fats,Oils, and Sweets Dietary Guidelines for Americans
• ABC’s
• Eating a variety of foods
• Maintaining healthy weight
• Plenty of grains, vegetables and fruits
• Diet low in fat
• Moderation of sugar
• Moderation of salt and sodium
• Moderation of alcohol consumption
Vegetarians
• Reasons
• Types:
– Vegans
– Lacto-vegetarians
– Lacto-ovo-vegetarians
– Partial vegetarians
– Pescovegetarians
– Semivegetarians
• Food Group for Lacto-vegetarian
Special Diets
• Women- consume fewer calories, need of essential nutrients (calcium & iron).
• Men- too much red meat, not enough fruits, vegetables and grains.
• Children and Teenagers
• College Students
• Older Adults
• Athletes
• Special Health Concerns
Personal Plan: Making Informed Choices About Food
• Reading Food Labels
• Reading Dietary Supplement Labels
• Evaluating Functional Foods
• Protecting yourself Against Foodborne Illness
• Environmental Contaminants
• Organic foods
• Food Allergies
Personal Plan
• No single diet provides optimal health
• People who eat by the guidelines probably do not need supplements
Dietary Supplements
• Dramatic increase in use
• Regulation of drugs versus supplements
• Consumer protection
Protecting Yourself Against Foodborne Illness
• Causes of foodborne illnesses
• Preventing and treating foodborne illnesses
Food Allergy and Intolerance
• Food allergies
• Food intolerance