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Transcript
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) • • • • • 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 • • • • • • 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