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Forming a Plan for Good Nutrition
 Nutrition is the study of
nutrients and the way the body
processes them
 The Daily Reference Intakes
(DRIs) were established to
prevent acute deficiency
diseases
 They are being revised to
prevent or delay the onset of
chronic diseases, today’s primary
nutrition-related problem
Essential Nutrients
 The essential nutrients are carbohydrates,
fat, protein, vitamins, minerals, and water
 Essential nutrients must be supplied by the
diet
 The energy nutrients are carbohydrates, fat,
and protein, which supply the body with
calories
 A calorie is a measure of food energy
Calories
 A gram of carbohydrate or
protein provides 4 calories
of energy
 A gram of fat provides 9
calories
 A gram of alcohol provides 7
calories, but is not an
essential nutrient
Calories
 At least 55-60% of the diet should be in the
form of carbohydrates; a minimum of 45%
of these should be complex carbohydrates
 No more than 25-30% of calories should
come from fat
 Approximately 15% should come from
protein
Carbohydrates
 Carbohydrates are sugars and starches from plants
 2 classifications-simple-foods that enter bloodstream
rapidly and provide quick energy (candies, spaghetti
sauce, fruits, honey and milk are some examples
Complex-starches and fibers(some examples are
breads,pasta, vegetables-potato and beans)
 Monosaccharides are simple carbohydrates, or sugars
 Polysaccharides are complex carbohydrates, or
starches
 Whole-grain, high fiber starches help the body
maintain normal blood-sugar levels
 Carbohydrates give you energy and heat.
 Too many carbohydrates are stored as fat.
Protein (1)
 2 classifications of proteins-complete and incomplete
 Complete proteins contain all essential amino acids; high-quality proteins
contain the amino acids in the proportions needed by the body (usually found
in meat and dairy foods-meat, fish, poultry, eggs.
 Incomplete proteins: from plant source –whole grain, pastas, and corn,
legumes nuts and seeds. Does not contain all of the amino acids.
 Proteins are composed of
amino acids and contain
nitrogen
 Of the 20 amino acids, nine are essential (must be supplied by the diet)
Protein (2)
 Incomplete proteins do not contain amino acids in
proportions needed (plant foods)
 Legumes, such as soy, are complete proteins
 Most people require 0.36 grams per pound of body
weight of protein daily
 Excess protein is stored as fat; high protein intake
strains the kidneys and causes the body to excrete
calcium
Fat

2 classifications-Saturated fat –found in dairy products, solid vegetable fat , meat and
poultry. Usually solid at room temperature. Should eat less of this.

Unsaturated fat-a type of fat obtained from plant products and fish. They are liquid at room
temperature.(sunflower, corn, soybean olive and canola oil) These are the better oils for
you.

Fats (lipids) are composed of chains of carbon atoms with hydrogen atoms attached

Saturated fats carry all the hydrogen atoms they can

Monounsaturated fats have room for two hydrogen atoms

Polyunsaturated fats have room for four or more hydrogen atoms

Fat provides energy/energy reserve and helps the body store and use vitamins. Fats also
needed to build brain cells and nerve tissues.

Fat supplies more than 2x the number of calories supplied by proteins and carbs.

Fats store and transport fat soluble vitamins KADE. They contribute to the good taste of
food. You also need fat to maintain body heat, maintain an energy reserve and build brain
cells and nerve tissues.
Fat Substitutes
 Hydrogenated products have
hydrogen atoms added into them so
they are more resistant to spoilage
(and more saturated)
 Hydrogenation yields a new type of
fat called transfatty acids
 Olestra is a synthetic fat that cannot
be digested, so it has no calories.
People have had reaction to this
product.
Fat
 Cholesterol is found only in animal
products
 The body requires 3 calories to
digest 100 calories of dietary fat but
23 to 27 calories to digest 100
calories of carbohydrates
 Dietary fat intake should be less
than 30% of the total diet and
should be low in saturated fat
Vitamins
 2 classifications-Water soluble and fat soluble
 Vitamins are organic compounds necessary in small amounts for good health;
they do not supply energy
 Fat-soluble vitamins dissolves in fat in the body include A, D, E, and K; excess
amounts are stored in the body. Vit. A-keeps hair and skin healthy-found in
dairy, fruits, and green and yellow vegetables. Vit. D-Aids in formation of
bones and teeth-found in meat, and dairy.
 Vit. E-helps form and maintain cells; found in green vegetables and whole
grain cereals. Vit. K- necessary for normal blood clotting-found in leafy green
vegetables and cheese.
 Vitamin C and B are complex vitamins and are examples of water soluble. Vit.
C. strengthens blood vessel walls, and your immune system and aids in iron
absorption. Vit. C. is found in citrus fruits, green leafy vegetables, potatoes,
and tomatoes. Vit. B is necessary for the function of the nerves. Found in
whole grain cereals and breads, and leafy green vegetables.
 Antioxidant vitamins (C, E, and carotenoids) help neutralize the activity of
free radicals-help to prevent cancer.
 Free radicals cause cellular damage that contribute to disease
Vitamins Supplements
 Healthy adults who eat a variety of
foods do not need vitamin
supplements-It’s a personal choice.
 Exceptions for specific supplements
might include people who are 65 or
older; consume fewer than 1000
calories per day; have a digestive tract
disease; smoke; drink alcohol
excessively; are pregnant or lactating;
are vegetarians
Minerals

There are 2 classifications of minerals: Macro and Trace (micro)Minerals.

Calcium and sodium are examples of Macro minerals. Other examples are Sodium,
Phosphorous, and Potassium.

Calcium builds bones and teeth and found in milk, cheese, legumes, soybean
products and green, leafy vegetables.

Magnesium, another Macro mineral, is necessary for chemical reactions during
metabolism. Good sources include soy products, whole grains, beans, nuts, seeds,
fruit, and green leafy vegetables.

Minerals are inorganic compounds that fulfill a variety of functions in the body

Macrominerals (major minerals) are required in large amounts—more than 100
mg/day

Microminerals (trace minerals) are required in small amounts—less than 100
mg/day. Iron and zinc are examples. Iron aids red blood cells in transporting
oxygen. You can find iron in liver, red meats, fish, eggs, legumes, and whole grain
products. Zinc is necessary for digestive enzymes and healing wounds. Found in
seafood, red meats, milk, poultry, eggs, whole grain cereals, and breads.

Calcium is the mineral most commonly deficient, especially in women

Copper, Iodine and Magnesium are more examples for microminerals.
Water
 Makes up the basic part of the blood, helps with waste removal,
regulates body temperature and cushions the spinal cord and joints.
 Water carries nutrients to all body cells and waste products from
the cells to the kidneys.
 Water leaves the body in the form of urine and perspiration.
 Next to air, water is the substance most necessary for survival
 Sixty percent of the body’s weight is water
 Recommended daily fluid intake is 8 to 12 cups—preferably tap
water. The best formula is to drink ½ your body weights.
 If you are thirsty, your body has
already lost too much fluid
Good sources of water: juice, milk, soup, frozen juice pops, fruits and
vegetables.
Other Nutrients
 Phytochemicals are active compounds that
exist naturally in all plant foods
 Botanicals (phytomedicinals), usually called
herbs, are considered dietary supplements
and are not regulated by the FDA
 Soluble fiber adds bulk to stomach contents
 Insoluble fiber speeds transit time through
the large and small intestines
Dietary Guidelines for Americans (1)
 Eat a variety of foods (see the Food Guide
Pyramid)
 Balance food intake with physical activity;
maintain or improve your weight
 Choose a diet with plenty of grain products,
vegetables, and fruits
Dietary Guidelines for Americans (2)
 Choose a diet low in fat, saturated
fat, and cholesterol
 Choose a diet moderate in sugars
 Choose a diet moderate in salt and sodium
 Drink alcoholic beverages in moderation—
one drink per day for women and two drinks
per day for men
Other Nutrition Concerns
 Pregnancy imposes a greater demand for some
nutrients
 Carbohydrates are the main energy source for
anaerobic and high-intensity aerobic exercises
 Food labels provide helpful information about
nutrients associated with common chronic health
problems