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Nutrition
Chapter 8
Lecture Objectives
1.
List the six essential nutrients and
describe their functions in the body.
2.
List the acceptable macronutrient
distribution ranges.
3.
Explain the difference between the following:
a.
b.
c.
d.
4.
Complete and incomplete proteins
Saturated, unsaturated, and trans fat
Simple and complex carbohydrates
Soluble and insoluble fiber
Explain the role of fiber and antioxidants
in the body.
Nutritional Requirements:
Components of a Healthy Diet
 Essential
nutrients
 Proteins
 Fats
 Carbohydrates
 Vitamins
 Minerals
 Water
Acceptable Macronutrient
Distribution Ranges
PRO
PRO (10-35% or less)
CHO
FAT
FAT (20-35%) - 10% saturated
CHO (45-65%)
Proteins:
The Basis of Body Structure

Protein is a compound

9 / 20 common amino
acids in foods are essential
Complete and
Incomplete Proteins

Complete protein sources


Meat, fish, poultry, eggs, milk,
cheese, and soy
Incomplete protein source

Plants, including legumes, grains,
and nuts
Recommended Protein Intake


0.8 gram per kilogram (0.36 gram per
pound) of body weight daily
Acceptable Macronutrient Distribution Range =
10–35% of total daily calories as protein
Protein Sources


3 ounces lean meat, poultry, or fish
1/2 cup tofu


1 cup legumes


15–20 grams of protein
1 cup milk or yogurt or 1-1/2 ounces cheese


20–25 grams of protein
8–12 grams of protein
Cereals, grains, nuts, vegetables

2–4 grams of protein per serving
Fats:
Essential in Small Amounts
 What
role do fats play in my diet?
 Essential
fats are key regulators
Types and Sources of Fats
 Saturated
fat
 Monounsaturated
 Polyunsaturated
 Trans
Fat
fat
fat
Fats and Health

Fats affect blood cholesterol levels


“Bad” cholesterol vs. “good” cholesterol
Saturated and trans fats vs. unsaturated fats

Fats also affect triglyceride levels,
inflammation, heart rhythm, blood pressure,
and cancer risk

Best choices = monounsaturated fats
and polyunsaturated omega-3 fats

Limit intake of saturated and trans fats
Total Fat Content of Foods
Recommended Fat Intake


Adequate daily intake of fat:

Women = 13 grams

Men = 18 grams
Acceptable Macronutrient Distribution Range =
20–35% of total daily calories as fat
Carbohydrates:
An Ideal Source of Energy

Primary Function

Some cells use only
carbohydrates for fuel

Body’s preferred fuel source

Broken down and stored
during digestion
Simple and Complex
Carbohydrates

Simple carbohydrates
contain one or two
sugar units in each
molecule

Complex carbohydrates
consist of chains of
many sugar molecules
Whole Grains
Refined carbohydrates
usually retain all the
calories of a whole
grain but lose many of
the nutrients
Recommended
Carbohydrate Intake

Adequate daily intake of carbohydrate
= 130 grams

Acceptable Macronutrient Distribution
Range = 45–65% of total daily calories
as carbohydrate

Limit intake of added sugars

Increase consumption of unrefined
grains, fruits, vegetables, and legumes
Vitamins:
Organic Micronutrients

Four vitamins are fat-soluble


Nine vitamins are water-soluble


(A, D, E, and K)
(C and the eight B-complex vitamins:
thiamin, riboflavin, niacin, vitamin B-6,
folate, vitamin B-12, biotin, and
pantothenic acid)
Do NOT provide kcals!
Minerals:
Inorganic Micronutrients

There are about 17 essential minerals:

Major minerals (those that the body needs
in amounts exceeding 100 mg per day):
 Calcium,
phosphorus, magnesium, sodium,
potassium, and chloride

Essential trace minerals:
 Copper,
fluoride, iodide, iron, selenium, and zinc
Water:
A Vital Component

Human body is composed of about
60% water; you can live only a few
days without water

Foods and fluids you consume provide
80–90% of your daily water intake

Adequate intake?
Other Substances in Food:
Fiber

Dietary fiber=non-digestible

Functional fiber=non-digestible

Total fiber=dietary fiber+functional fiber
Types of Fiber
 Soluble
(viscous) fiber
 Insoluble
 Sources
fiber
of Fiber
 Recommended
intake?
Other Substances in Food:
Antioxidants

Antioxidant = a substance
that protects

Many fruits and vegetables
are rich in antioxidants such
as vitamin C, vitamin E,
selenium, and carotenoids
Lecture Summary
1.
List the six essential nutrients and
describe their functions in the body.
2.
List the acceptable macronutrient
distribution ranges.
3.
Explain the difference between the following:
a.
b.
c.
d.
4.
Complete and incomplete proteins
Saturated, unsaturated, and trans fat
Simple and complex carbohydrates
Soluble and insoluble fiber
Explain the role of fiber and antioxidants
in the body.