* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Download NUTRIENT Ppt
Survey
Document related concepts
Gastric bypass surgery wikipedia , lookup
Calorie restriction wikipedia , lookup
Waist–hip ratio wikipedia , lookup
Low-carbohydrate diet wikipedia , lookup
Abdominal obesity wikipedia , lookup
Fat acceptance movement wikipedia , lookup
Adipose tissue wikipedia , lookup
Diet-induced obesity model wikipedia , lookup
Body fat percentage wikipedia , lookup
Saturated fat and cardiovascular disease wikipedia , lookup
Transcript
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