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Chapter 8 Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 1 Ahead: Nutritional Requirements: Components of a Healthy Diet Nutritional Guidelines: Planning Your Diet Nutritional Planning: Making Informed Choices about Food A Personal Plan: Applying Nutritional Principles © Fotokia/Getty Images Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 2 Nutrition: science of food and how the body uses it in health and disease Essential nutrients: substances the body must get from foods, because it cannot manufacture them at all or not fast enough to meet its needs The body requires about 45 essential nutrients These include proteins, fats, carbohydrates, vitamins, minerals, and water Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 3 NUTRIENT FUNCTION MAJOR SOURCES Proteins (4 calories/gram) Form important parts of muscles, bone, blood, enzymes, some hormones, and cell membranes; repair tissue; regulate water and acid-base balance; help in growth; supply energy Meat, fish, poultry, eggs, milk, legumes, nuts Carbohydrates (4 calories/gram) Supply energy to cells in brain, nervous system, and blood; supply energy to muscles during exercise Grains (breads and cereals), fruits, vegetables, milk Fats (9 calories/gram) Supply energy; insulate, support, and cushion organs: provide medium for absorption of fatsoluble vitamins Animal foods, grains, nuts, seeds, fish, vegetables Vitamins Promote (initiate or speed up) specific chemical reactions within cells Abundant in fruits, vegetables, and grains; also found in meat and dairy products Minerals Help regulate body functions; aid in growth and maintenance of body tissues; act as catalysts for release of energy Found in most food groups Water Makes up 50-60% of body weight; provides medium for chemical reactions; transports chemicals; regulates temperature; removes waste products Fruits, vegetables, liquids Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4 Macronutrient: essential nutrient required by the body in relatively large amounts Micronutrient: essential nutrient required by the body in minute amounts Digestion: process of breaking down foods into compounds the gastrointestinal tract can absorb and the body can use Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 5 Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Jump to long image description 6 Kilocalorie: measure of energy content in food; 1 kilocalorie represents the amount of heat needed to raise the temperature of 1 liter of water 1°C; commonly referred to as calorie A person needs about 2,000 kcals per day to meet their energy needs Three nutrients provide energy: protein (4 kcal/g), fats (9 kcal/g), and carbohydrates (4 kcal/g) Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7 Protein: essential nutrient that forms important parts of the body’s main structures (muscles and bones) as well as blood, enzymes, hormones, and cell membranes; also provides energy Amino acids: building blocks of proteins Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 8 Complete and incomplete proteins Foods are “complete” protein sources if they supply all nine essential amino acids ▪ Meat, fish, poultry, eggs, milk, cheese, and soy products “Incomplete” protein sources provide fewer amino acids ▪ Plant sources such as beans, peas, and nuts ▪ Legumes: vegetables like dried beans and peas that are high in fiber and provide protein Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 9 Recommended protein intake Adequate daily intake of protein for adults is 0.8 gram per kilogram of body weight The recommended range for intake is 10–35% of total daily calories ▪ Most Americans get sufficient protein ▪ Experts recommend focusing on low-fat choices to reduce calorie intake Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 10 ITEM PROTEIN (GRAMS) 3 ounces lean meat, poultry, or fish 20-27 1 20 2 cup tofu 1 cup baked/black cooked beans 13-15 1 container (6 oz) yogurt 6-8 1 ounce blue/camembert cheese 6 1/2-1 cup cereals 1-6 1 egg cooked 6 1 cup ricotta cheese 28 1 cup milk 9 1 ounce nuts 2-6 SOURCE: U.S. Department of Agriculture, Agricultural Research Service. 2015. USDA National Nutrient Database for Standard Reference, Release 27. Nutrient Data Laboratory Home Page. (http://www.ars.usda.gov/ba/bhnrc/ndl retrieved June 24, 2015). Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 11 Fats (lipids) are the most calorie-dense form of energy (9 calories per gram) Linoleic acid and alpha-linolenic acid Types and sources of fat ▪ Saturated fats: fatty acids found mostly in animal products and tropical oils; usually solid at room temperature ▪ Unsaturated fats: fatty acids found primarily in plant foods; usually liquid at room temperature ▪ Monounsaturated ▪ Polyunsaturated Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 12 Hydrogenation: process by which hydrogens are added to unsaturated fats, increasing degree of saturation and turning liquid oils into solid fats Hydrogenation produces a mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 13 Trans fatty acid (trans fat): unsaturated fatty acid produced during the process of hydrogenation Trans fats have an atypical shape that affects their chemical activity Cholesterol: waxy substance found in blood and cells and needed for synthesis of cell membranes, vitamin D, and hormones Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 14 Low-density lipoprotein (LDL): blood fat that transports cholesterol to organs and tissues; excess amounts cause accumulation of fatty deposits on artery walls High-density lipoprotein (HDL): blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 15 TYPE OF FATTY ACID FOUND IN* Saturated • Animal fats (especially fatty meats and poultry fat and skin) • Butter, cheese, and other high-fat dairy products • Palm and coconut oils Trans • • • • • • Some frozen pizza Some types of popcorn Deep-fried fast foods Stick margarines, shortening Packaged cookies and crackers Processed snacks and sweets Monounsaturated • • • • Olive, canola, and safflower oils Avocados, olives Peanut butter (without added fat) Many nuts, including almonds, cashews, pecans, and pistachios Polyunsaturated—Omega-3† • Fatty fish, including salmon, white albacore tuna, mackerel, anchovies, and sardines • Compared to fish, lesser amounts are found in walnut, flaxseed, canola, and soybean oils; tofu; walnuts; flaxseeds: and dark green leafy vegetables Polyunsaturated—Omega-6† • Corn, soybean, and cottonseed oils (often used in margarine, mayonnaise, and salad dressings) *Food fats contain a combination of types of fatty acids in various proportions. For example, canola oil is composed mainly of monounsaturated fatty acids (62%) but also contains polyunsaturated (32%) and saturated (6%) fatty acids. † The essential fatty acids are polyunsaturated: linoleic acid is an omega-6 fatty acid and alpha-linolenic acid is an omega-3 fatty acid. Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 16 Carbohydrate: supplies energy to body cells Essential nutrient Sugars, starches, and dietary fiber are carbohydrates Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 17 Simple carbohydrates are single sugar molecules (monosaccharides) and double sugars (disaccharides) Complex carbohydrates include starches and most types of dietary fiber During digestion the body breaks carbohydrates into simple sugar molecules Glucose: a simple sugar that is the body’s basic fuel Glycogen: a starch stored in the liver and muscles Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 18 SIMPLE CARBOHYDRATES ("SUGARS") Single sugar molecules COMPLEX CARBOHYDRATES Starches (long, complex chains of sugar molecules) ▪ (monosaccharides) ▪ ▪ ▪ Glucose (common in foods) Fructose (fruits) Galactose (milk) Double sugar molecules (disaccharides; pairs of single sugars) ▪ ▪ ▪ ▪ ▪ grains (wheat, rye, rice, oats, barley, millet) legumes (dry beans, peas, and lentils) tubers and other vegetables (potatoes, yams, corn) Fiber (nondigestible carbohydrates) Sucrose or table sugar (fructose + glucose) Maltose or malt sugar (glucose + glucose) Lactose or milk sugar (galactose + glucose) Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. ▪ ▪ soluble (oats, barley, legumes, some fruits and vegetables) insoluble (wheat bran, vegetables, whole grains) 19 Complex carbohydrates are further divided into refined carbohydrates and unrefined or whole grains Refined carbohydrates usually retain the calories of their unrefined counterparts Tend to be much lower in fiber, vitamins, minerals, and other beneficial compounds Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 20 Unrefined carbohydrates tend to take longer to chew and digest than refined ones Generally enter bloodstream more slowly Consumption of whole grains is linked to reduced risk of heart disease, diabetes, and cancer Play important role in gastrointestinal health and body weight management Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 21 Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 22 Insulin and glucose levels rise and fall following a meal or snack containing any type of carbohydrate Glycemic index: measure of how a particular food affects blood glucose levels For people with such health concerns as diabetes, glycemic index may be an important consideration in choosing foods Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 23 Sugars added by food manufacturers or individuals “Empty calories” © Diana Haronis / Getty Images Food high in added sugar are generally high in calories and low in nutrients and fiber Add 250–300 calories to typical daily American diet Sweetened beverages supply nearly half of all added sugars Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 24 Dietary fiber: nondigestible carbohydrates and lignin that are present in plants Soluble (viscous) fiber: fiber that dissolves in water or is broken down by bacteria in the large intestine Insoluble fiber: fiber that does not dissolve in water and is not broken down by bacteria in the large intestine Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 25 Functional fiber: nondigestible carbohydrates either isolated from natural sources or synthesized May be added to foods and dietary supplements Total fiber: total amount of dietary fiber and functional fiber in your diet Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 26 All plant foods contain some dietary fiber Fruits, legumes, oats (especially oat bran), and barley all contain fiber that help lower blood glucose and cholesterol levels Processing of packaged foods can remove fiber Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. © Smneedham/Getty Images 27 Vitamins: carbon-containing substances needed in small amounts to help promote and regulate chemical reactions and processes in the body Humans need 13 vitamins 4 are fat-soluble (A, D, E, and K) 9 are water-soluble (C and the B vitamins; thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid) Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 28 Functions of vitamins Vitamins help chemical reactions; contribute to production of red blood cells and maintenance of nervous, skeletal, and immune systems; and act as antioxidants Antioxidant: substance that protects from breakdown of body constituents by free radicals; antioxidants’ actions include binding oxygen, donating electrons to free radicals, and repairing damage to molecules Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 29 Sources of vitamins Abundant in fruits, vegetables, and grains Vitamin deficiencies and excesses Deficiency diseases are relatively rare in the United States However, many Americans consume lower-thanrecommended amounts of several vitamins Extra vitamins in the diet can also be harmful Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 30 Minerals: inorganic compounds needed in relatively small amounts for regulation, growth, and maintenance of body tissues and functions 17 essential minerals Anemia: deficiency in the oxygen-carrying material in the red blood cells Osteoporosis: condition in which the bones become thin and brittle and break easily; due largely to insufficient calcium intake Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 31 Water is major component in foods and the human body Person can live up to 50 days without food Person can only live a few days without water Water is used in digestion and absorption of food Water is the medium in which most chemical reactions in the body take place Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 32 Antioxidants Found in many fruits and vegetables Can help block formation and action of free radicals and help repair the damage they cause Free radical: electron-seeking compound that can react with fats, proteins, and DNA, damaging cell membranes and mutating genes in its search for electrons; produced through chemical reactions in the body and by exposure to environmental factors Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 33 Phytochemicals Phytochemical: naturally-occurring substance found in plant foods that may help prevent and treat chronic diseases such as heart disease and cancer ▪ Phyto means “plant” Cruciferous vegetables: vegetables of the cabbage family, including cabbage, broccoli, brussels sprouts, kale, and cauliflower ▪ The flower petals of these plants form the shape of a cross, hence the name Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 34 Dietary Reference Intakes (DRIs): 4 types of nutrient standards Levels of intake adequate to prevent nutrient deficiencies and reduce risk of chronic disease ▪ Adequate Intake (Al) ▪ Estimated Average Requirement (EAR) ▪ Recommended Dietary Allowance (RDA) Maximum daily intake that is unlikely to cause health problems ▪ Tolerable Upper Intake Level (UL) Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 35 Daily Values: simplified version of the RDAs used on food labels; includes values for nutrients with no established RDA Based on a 2000-calorie diet Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 36 MACRONUTRIENT DAILY ADEQUATE INTAKES FOR MEN DAILY ADEQUATE INTAKES FOR WOMEN ACCEPTABLE MACRONUTRIENT DISTRIBUTION RANGES (PERCENT OF TOTAL DAILY CALORIES) Protein* 56 grams 46 grams 10-35% Fat Linoleic acid: 17 grams Alpha-linolenic acid: 1.6 grams Linoleic acid: 12 grams Alpha-linolenic acid: 1.1 grams 20-35% (total) Carbohydrate 130 grams 130 grams 45-65% *Protein intake goals can be calculated more specifically by multiplying your body weight in pounds by 0.36. NOTE: Individuals can allocate total daily energy intake among the three classes of macronutrients to suit individual preferences. To translate percentage goals into daily intake goals expressed in calories and grams, multiply the appropriate percentages by total daily energy intake and then divide the results by the corresponding calories per gram. For example, a fat limit of 35% applied to a 2,200-calorie diet would be calculated as follows: 0.35 x 2200 = 770 calories of total fat; 770 + 9 calories per gram = 86 grams of total fat. SOURCE: Recommendations from Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2002/2005). The report may be accessed via www.nap.edu. Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 37 Supplements lack the potentially beneficial synergistic balance of nutrients, phytochemicals, and fiber Food and Nutrition Board recommends supplements for the following groups: Women capable of becoming pregnant People over age 50 Smokers Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. © Richard Levine / Alamy 38 Dietary Guidelines for Americans: general principles of good nutrition intended to help prevent certain diet-related diseases 2015 Dietary Guidelines Advisory Committee developed three eating patterns that can be used as the basis of a healthy diet Healthy U.S.-Style Pattern Healthy Vegetarian Pattern Healthy Mediterranean-Style Pattern Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 39 The 2015 Dietary Guidelines Advisory Committee identified nutrients that Americans tend to over- or under-consume Added sugars: should be no more than 10% of daily calories Fats: guidelines focus on limiting saturated and trans fats rather than overall fat intake Sodium: aim for no more that 2,300 mg a day Shortfall nutrients: deficits of calcium, vitamin D, potassium, iron, and fiber of concern Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 40 Key differences in 2015 guidelines: Dietary cholesterol: no specific limit Caffeine: moderate amounts of coffee can be part of a healthy dietary pattern Sustainability: consider environmental outcomes and food security Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 41 To encourage healthy living, recommend: Establishing local, state, and federal policies to make healthy foods accessible Setting nutrition standards for foods and beverages offered in public places Implementing USDA’s comprehensive school meal guidelines Limiting marketing of unhealthy foods to children Ensuring competitive foods meet the Dietary Guidelines Eliminating sugar-sweetened beverages from schools Including amounts of added sugars in grams and tablespoons on Nutrition Facts labels Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 42 MyPlate: food-group plan with practical advice to ensure a balanced intake of essential nutrients Key messages of MyPlate: Personalization Daily physical activity Tracking and planning Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. © Blend Images / SuperStock RF 43 Whole and refined grains Make at least half your grains whole grains Vegetables and fruits Fill half your plate with fruits and vegetables Dairy Use fat-free or low-fat milk and dairy products © Marc Romanelli/Getty Images Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 44 Protein foods (meat and beans) Select a variety of protein foods Oils Avoid trans fats Solid fats and added sugars High consumption of high-fructose corn syrup linked to obesity, diabetes, and other problems Physical activity Choose moderate or vigorous activity Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 45 SOURCE: U.S. Department of Agriculture. 2011. MyPlate. (http://www.choosemyplate.gov; retrieved April 17, 2015). Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 46 Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Jump to long image description 47 MALE FEMALE AGE (YEARS) SEDENTARY MODERATELY ACTIVE ACTIVE AGE (YEARS) SEDENTARY MODERATELY ACTIVE ACTIVE 2-3 1000 1000-1200 1000-1400 2-3 1000 1000-1400 1000-1400 4-8 1200-1400 1400-1600 1400-1800 4-8 1200-1400 1400-1600 1600-2000 9-13 1400-1600 1600-2000 1800-2200 9-13 1600-2000 1800-2200 2000-2600 14-18 1800 2000 2400 14-18 2000-2400 2400-2800 2800-3200 19-25 2000 2200 2400 19-20 2600 2800 3000 26-30 1800 2000 2400 21-25 2400 2800 3000 31-50 1800 2000 2200 26-30 2400 2600 3000 51+ 1600 1800 2000-2200 31-35 2400 2600 3000 36-40 2400 2600 2800 41-45 2200 2600 2800 46-50 2200 2400 2800 51-55 2200 2400 2800 56+ 2000-2200 2200-2400 2400-2600 Sedentary: A lifestyle that includes only the light physical activity associated with typical day-to-day life. Moderately Active: A lifestyle that includes physical activity equivalent to walking about 1.5-3 miles per day at 3-4 miles per hour (30-60 minutes a day of moderate physical activity), in addition to the light physical activity associated with typical day-to-day life. Active: A lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3-4 miles per hour (60 or more minutes a day of moderate physical activity), in addition to the light physical activity associated with typical day-to-day life. SOURCE: US Department of Health and Human Services and U.S. Department of Agriculture. 2015. Appendix E-3.1.A3. Energy levels used for assignment of individuals to USDA Food Patterns. Scientific Report of the 2015 Dietary Guidelines Advisory Committee. (http://health.gov/dietaryguidelines/2015-scientificreport/15-appendlx-e3/e3-1-a3.asp) Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 48 Dietary Approaches to Stop Hypertension (DASH) Developed to help control high blood pressure Tailored with consideration given to sodium, potassium, and other nutrients of concern for blood pressure Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 49 Vegetarian: someone who follows a diet that restricts or eliminates foods of animal origin Vegans Lacto-vegetarians Lacto-ovo-vegetarians Partial, semivegetarians, or pescovegetarians Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 50 Food plans for vegetarians USDA’s Healthy Vegetarian diet plan (Table 8.8) MyPlate can be adapted for vegetarians ▪ Provide strategies for getting specific nutrients ▪ ▪ ▪ ▪ ▪ Vitamin B-12 Vitamin D Calcium Iron Zinc Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 51 Foods to which health-promoting or diseasepreventing components have been added Two functional foods introduced in the U.S. were iodized salt and milk fortified with Vitamins A and D More recently, manufacturers began fortifying breads and grains with folic acid to reduce neural tube defects Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 52 Children and teenagers College students Pregnant and breastfeeding women Older adults Athletes People with special health concerns © Patrick Murphy-Racey / Sports Illustrated / Getty Images Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 53 Food labels show serving sizes and amounts of fat, saturated fat, trans fat, cholesterol, protein, dietary fiber, total carbohydrate, and sodium in each serving New FDA food label requirements to go into effect in 2016 FDA regulations now require calorie information on restaurant menus and vending machines Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 54 Healthy A food that is low in fat, is low in saturated fat, has no more than 360—480 mg of sodium and 60 mg of cholesterol, and provides 10% or more of the Daily Value for vitamin A, vitamin C. protein, calcium, iron, or dietary fiber Light or lite 33% fewer calories or 50V< less fat than a similar product Reduced or fewer At least 25% less of a nutrient than a similar product; can be applied to fat ("reduced fat"), saturated fat, cholesterol, sodium, and calories Extra or added 10% or more of the Daily Value per serving when compared to what a similar product has Good source 10-19% of the Daily Value for a particular nutrient per serving High, rich in, or excellent source of 20% or more of the Daily Value for a particular nutrient per serving Low calorie 40 calories or less per serving High fiber 5 grams or more of fiber per serving Good source of fiber 2.5-4.9 grams of fiber per serving Fat-free Less than 0.5 gram of fat per serving Low-fat 3 grams of fat or less per serving Saturated or trans fat-free Less than 0.5 gram of saturated fat and 0.5 gram of trans fatty acids per serving Low saturated fat 1 gram or less of saturated fat per serving and no more than 15% of total calories Low sodium 140 mg or less of sodium per serving Very low sodium 35 mg or less of sodium per serving Lean Cooked seafood, meat, or poultry with less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol per serving Extra lean Cooked seafood, meat, or poultry with less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol per serving NOTE: The FDA has not yet defined nutrient claims relating to carbohydrates, so foods labeled low- or reduced-carbohydrate do not conform to any approved standard. Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 55 Dietary supplements Not legally considered drugs and not regulated the way drugs are Large doses of some can cause health problems FDA has labeling regulations for supplements Food additives Additives of potential concern: sulfites and MSG Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 56 Raw or undercooked animal products pose greatest risk Pathogen: microorganism that causes disease © Joe Madeira / Getty Images RF Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 57 FDA basic food safety principles: Clean hands, food contact surfaces, and vegetables and fruits Separate raw, cooked, and ready-to-eat foods while shopping, storing, and preparing foods Cook foods to a safe temperature Chill perishable foods promptly Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 58 Food irradiation: treatment of foods with gamma rays, X rays, or high-voltage electrons to kill potentially harmful pathogens and increase shelf life Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 59 Organic foods: foods grown and produced according to strict guidelines limiting use of pesticides, nonorganic ingredients, hormones, antibiotics, genetic engineering, irradiation, and other practices Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 60 Guidelines for fish consumption Per FDA and EPA, pregnant and nursing mothers should minimize exposure to mercury in seafood ▪ Avoid shark, swordfish, king mackerel, or tilefish ▪ Eat 8 to 12 ounces a week of a variety of shrimp, canned light tuna, salmon, pollock, and catfish ▪ Check advisories Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 61 Assessing and changing your diet Analyze your current diet and compare it with optimal dietary goals Use behavioral self-management techniques and tips © Getty Images Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 62 Staying committed to a healthy diet Easiest when you choose and prepare your own food at home Portion sizes in restaurants tend to be larger than MyPlate serving size equivalents Many ethnic restaurants offer healthy choices © Nicolas McComber/Getty Images RF Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 63 Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 64 • • • • • • • • • • • • • • Tongue Salivary glands Trachea (to lungs) Esophagus (to stomach) Stomach Liver Gallbladder Pancreas Small Intestine Large intestine (colon) Appendix Rectum Anus Jump back to slide containing original image Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 65 The recommended intakes and limits in the following chart are appropriate for a 19-year-old woman consuming 2,000 calories per day. Nutrient Recommended Daily Nutrient Intake Orange Juice 168 calories Low-fat 1% milk 150 calories Regular Cola 152 calories Bottled Iced Tea 150 calories Carbohydrate 300 grams (g) Daily Intake: 14% Nutrient value: 40.5 g Daily Intake: 6% Nutrient value: 18 g Daily Intake: 13% Nutrient value: 38 g Daily Intake: 13% Nutrient value: 37.5 g Added sugars 32 grams (g) 0 0 Daily Intake: 119% Nutrient value: 38 g Daily Intake: 108% Nutrient value: 34.5 g Fat 65 grams (g) 0 Daily Intake: 6% Nutrient value: 3.9 g 0 0 Protein 55 grams (g) 0 Daily Intake: 22% Nutrient value: 12g 0 0 Calcium 1000 milligrams (mg) Daily Intake: 3% Nutrient value: 33 mg Daily Intake: 45% Nutrient value: 450 mg Daily Intake: 1% Nutrient value: 11 mg 0 Potassium 4700 milligrams (mg) Daily Intake: 15% Nutrient value: 710 mg Daily Intake: 12% Nutrient value: 570 mg Daily Intake: less than 1% Nutrient value: 4 mg 0 Vitamin A 700 micrograms (mcg) Daily Intake: 4% Nutrient value: 30 mcg Daily Intake: 31% Nutrient value: 216 mcg 0 0 Vitamin C 75 milligrams (mg) Daily Intake: 193% Nutrient value: 145.5 mg Daily Intake: 5% Nutrient value: 3.6 mg 0 0 Vitamin D 5 micrograms (mcg) 0 Daily Intake: 74% Nutrient value: 3.7 mcg 0 0 Folate 400 micrograms (mcg) Daily Intake: 40% Nutrient value: 160 mcg Daily Intake: 5% Nutrient value: 20 mcg 0 0 Jump Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. back to slide containing original image 66