Download Nutritional Requirements

Chapter Nine
Nutrition Basics
Nutritional Requirements:
Components of a Healthy Diet
Six Classes of Essential Nutrients
The body requires:
• proteins
• fats
• carbohydrates
• vitamins
• minerals
• water
Nutritional Requirements:
Components of a Healthy Diet
PROTEINS – The Basis of Body Structure
Form:
• muscles
• bones
• parts of blood
• enzymes
• hormones
• cell membranes
Amino Acids
• building blocks of proteins
• twenty common amino acids are found in food
Nutritional Requirements:
Components of a Healthy Diet
FATS – Essential in Small Amounts
• concentrated source of energy
• represent stored energy
• provide insulation and support for body organs
Different types of fats have different effect on health
• saturated and trans fatty acids
• trans fats
• unsaturated fatty acids
• monounsaturated fatty acids
• polyunsaturated fat
• Omega-3
• Omega-6 - contains linoleic acid
Types of Fatty Acids and Their Possible Effects on Health
Saturated and Trans Fats: Comparing
Butter and Margarine
Butter
Stick
margarine
Margarine
spread
Saturated fat
Trans fat
Other fats
Tub
margarine
Squeeze
margarine
0
5
10
Grams of fat in 1
tablespoon
15
SOURCE: Food an Drug Administration
Total fat grams per serving
Total, Saturated, and Trans Fat
Content of Selected Foods
Other fats
Trans fat
Saturated fat
30
25
20
15
10
5
0
French fries
Doughnut
Pound cake Potato chips
Candy bar
Milk (whole)
SOURCE: Food an Drug Administration
Nutritional Requirements:
Components of a Healthy Diet
CARBOHYDRATES – An Ideal Source of Energy
• supply energy to
• brain
• nervous system
• blood
• provide fuel for high-intensity exercise
• Classified into two groups:
• simple carbohydrates
• complex carbohydrates
Americans consume 200 to 300 grams of carbohydrates daily
130 grams is needed to meet dietary needs
Nutritional Requirements:
Components of a Healthy Diet
FIBER – A Closer Look
• nondigestable carbohydrates provided by plants
• passes through the intestinal tract
• consumption is necessary for good health
Two types of fiber
as defined by the Food and Nutrition Board
• dietary fiber
• functional fiber
Nutritional Requirements:
Components of a Healthy Diet
VITAMINS – Organic Micronutrients
(pg 214, Table 9-1)
Organic substances required in small amounts to regulate
various processes within living cells
• thirteen vitamins are essential to health
• four are fat-soluble
• nine are water-soluble
Functions of Vitamins
• help chemical reactions take place
• provide no energy - helps unleash energy stored in
carbohydrates, proteins and fats
• critical in the production of red blood cells
• critical in the maintenance of the nervous, skeletal,
and immune system
Nutritional Requirements:
Components of a Healthy Diet
MINERALS – Inorganic Micronutrients
(pg 215, Table 9-2)
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inorganic elements
required in small amounts to help regulate body functions
aid growth in maintenance of body tissues
act as catalyst for energy release
17 essential minerals
Nutritional Requirements:
Components of a Healthy Diet
Major Minerals the body needs in
amounts of 100 milligrams or more
daily:
• calcium
• phosphorus
• magnesium
• sodium
• potassium
• chloride
Essential Trace Minerals:
• copper
• fluoride
• iodide
• iron
• selenium
• zinc
Nutritional Requirements:
Components of a Healthy Diet
WATER – Vital but Often Ignored
• a major component in both foods and the human body
• body is composed of 50 - 60% water
• body’s need for water is great than need for food
• can live up to 50 days without food
• only live a few days without water
Nutritional Requirements:
Components of a Healthy Diet
Other Substances in Food
• Antioxidants
• Phytochemicals
Nutritional Guidelines: Planning Your Diet
Food Guidance Systems
Dietary Reference Intakes (DRIs)
– standards for nutrients intake designed to prevent
nutritional deficiencies and reduce the risk of chronic
disease
Dietary Guidelines for Americans
– established to promote health and reduce the risk for
major chronic disease through diet and physical activity
USDA MyPyramid - (pg 221, Fig 9-3)
– provides daily food intake patterns that meet the DRIs
and are consistent with the Dietary Guidelines for
Americans
MyPyramid
MyPyramid Food Intake Patterns
Nutritional Guidelines: Planning Your Diet
The Vegetarian Alternative
Types of vegetarian diets
• Vegan
• Lacto-vegetarian
• Lacto-ovo-vegetarian
• Partial vegetarian, semi vegetarian, or
pescovegetarian
Nutritional Guidelines: Planning Your Diet
Dietary Challenges for Special Population Groups
Children and Teenagers
• Variety, fruit shakes instead of sugary drinks
Women
• nutrient density, calcium, iron
Men
• fruits, vegetables, grains
College students
• overall quality of food choices
Older adults
• nutrient density, fiber, vitamin B-12
Athletes
• Meeting increased energy requirements
People with special health concerns
• discuss with physician or dietitian
Personal Plan: Making Informed Choices About Food
• Read
Food Labels
Personal Plan: Making Informed Choices About Food
• Read
Dietary Supplement Labels
Personal Plan: Making Informed Choices About Food
Reading Dietary Supplement Labels
• May contain powerful bioactive chemicals
• Not regulated the way drugs are by the FDA in terms of
testing and manufacture
• May interact with prescription and over-the-counter
drugs and supplements
Personal Plan: Making Informed Choices About Food
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Protect Yourself Against Foodborne Illness
Organic Foods
Additives in Food
Food Irradiation
Genetically Modified Foods
Food Allergies and Food Intolerances
A Personal Plan: Applying Nutritional Principles
• Assess your current diet
• Set goals for change
• Try additions and substitutions to bring
your current diet closer to your goals
• Plan ahead for challenging situations