Download Choosing a Nutritious Diet

Choosing
a Nutritious Diet
Chapter 5
Objectives
 List several factors that influence dietary choices
 Describe the dietary guidelines proposed by the US government and health
organizations
 Describe the US industrial food production system
 Describe the ingredients and nutrition facts on labels on manufactured foods
 Describe the 3 functions of food
 List the 3 functions of biological energy
 List the 7 components of food, and identify common foods that contain each
component
 Describe the 3 kinds of vegetarian diets and several reasons for vegetarianism.
“ The destiny of a nation
depends on the manner in
which it feeds itself
Jean Anthelme Brillat-Savarin (1775-1826)
”
Organizations that Establish
Guidelines for Eating
 W.H.O – World Health Organization
 AHA – American Heart Association
 ACS – American Cancer Society
 USDA – US Dept. of Agriculture
 Guidelines released every 5 years
 My Plate
MyPlate
 A graphic design divided into 4 sections on a plate for fruits, veggies,
protein, and grains with a dairy cup beside it.
 Intended to encourage consumers to
 Enjoy food, but avoid oversized portions
 Make nearly ½ the plate fruits & veggies of all colors
 Make at least ½ the grain, WHOLE grains
 Consume 1-2 servings of fat free or low fat milk
 Drink water instead of sugary drinks
 Choose packaged and frozen food items that contain less salt/sodium.
 Limit red meat, bacon, cold cuts & other processed meats
Types of Diets
 DASH diet
 (dietary approaches to stop hypertension)
 Traditional Asian/Mediterranean diets
 based on unprocessed grains, beans, fresh veggies/ fruits & fish
 associated with less heart disease and cancer
 Common American diet
 based on meats, refined flour products and industrial foods such as fast food,
packaged foods, snacks and seeds
 Associated with higher incidence of heart disease, obesity, cancer, overweight
Factors that influence food
consumption choices
 Knowledge of healthy nutrition
 Family ethnic & cultural eating patterns
 Social factors ( eating what friends eat)
 Food fads
 Time pressures that limit thoughtful food shopping & meal prep
 Stress
 Marketing & advertising
 Cost & availability
 The US food supply contains an abundance of inexpensive foods that contain
considerable calories but are low in nutritional quality
 15% of US families whose incomes are so low that they risk going hungry (food
insecurity), tend to consume calories from the least nutritious foods available.
Terms to know
 Calorie dense
 Nutritionally dense
 Food that contain considerable
calories, but little nutritional value
 Food that is high in nutrition in
proportion to their calorie content
US food production & distribution system
 $2 trillion a year US food industry contributes 13% to the GDP
 Employs 17% of Americans
 Has become increasingly efficient over the last 100 years Less $ goes to farmers & more $ goes to food processing & distribution
 Less farms produce a variety of crops
 More farms produce single crops (soybeans, corn, wheat or rice) used to
manufacture inexpensive packaged food & fuels & feed for beef, dairy, cows,
etc.)
US food production & distribution
system disadvantages
 The further the distance between the farmer and the consumer, the
greater the Economic & political advantages may be exerted over the
consumer
 Cost of energy (financial & environmental) for food manufacturing &
distribution (fossil fuel consumption)
 Products shipped from other countries may not be inspected for bacteria
and toxic chemicals, increasing foodborne illness risk
 Does not provide the healthiest & safest foods
-
Fast & processed foods major continuer to heart disease, type 2 diabetes, high
bp, cancers
Terms to know
 Ingredients label
 Nutrition food label
 Percent Daily Value (PDV)
 lists the ingredients in descending
order by weight on manufactured
food
 Lists the quantity of certain
nutrients in the food and the %
daily value for those nutrients for
a manufactured food
 % of the RDA (recommended
daily amount) of a particular
nutrient found in a food
3 functions of food
 To provide chemical constituents of the body
 To provide the energy for life
 To be pleasurable
 (appealing in smell, taste, sight , texture)
 Associated with enjoyable social activities
 Satisfy hunger
Energy is needed to support 3 major
processes
 Basal Metabolism
 The energy needs of the body just to keep it alive
 BMR – basal metabolic rate a.k.a. RMR - resting metabolic rate
 About 1,100 calories/day for women
 About 1,300 calories/day for men
 Physical activity
 Walking, working ,etc.
 Caloric needs dependent upon intensity, time, body’s size, environmental temp.
 Growth & Repair
 Puberty, pregnancy, infancy, breastfeeding recovery from injury times have
greater caloric needs than senior citizens
Estimate your daily caloric needs
step by step
1. What is your height? _____feet ____inches
2. How many body mass units do you have? ____________total body mass units
a. Women: allow 100 body mass units for the first 5 feet of height + 5 body mass units for each
additional inch
b. Men: allow 106 body mass units for the first 5 feet of height & 6 body mass units for each
additional inch
3. What is your activity factor?
Sedentary = 13
Active =15
Very Active = 17
4. What is your estimated daily calorie need? ______________calories/day
a. Multiply your body mass units by your activity factor
Weight Management
 People interested in weight management should keep in mind that a large
percentage of energy is required just to stay alive.
 Cutting back on food alone is a limited and generally unsuccessful
strategy.
 Increasing physical activity output will consume energy without affecting
basic life functions
7 chemical components of food
 Proteins
 Carbohydrates
 Lipids (fats)
 Vitamins
 Minerals
 Phytochemicals
 water
 Foundations of every cell, composed of
amino acid chains
 Most economical & efficient energy
source; consists of 1 or more sugar
molecules
 Fats such as cholesterol & Essential
organic substance needed daily in small
amounts to perform specific functions in
the body
 Inorganic elements found in the body
both in combination with organic
compounds & alone
 Chemicals produced by plants
 triglycerides principal constituent of
blood and the major component of all
cells
Proteins
 Yields 4 calories/gram
 Made up of amino acids: essential & non-essential
 Adults needs 8 essential amino acids
 Infants needs 8 essential amino acids + 2 more
 The body can transform essential amino acids to non-essential amino acids as
needed.
 Complete Food sources: milk/milk products, meat, fish, poultry & eggs
 Incomplete food sources: breads, cereal products, legumes, nuts, seeds
 Food should be paired with complete proteins to reduce amino acid deficiency
Lipids (fats)
 Yields 9 calories/gram
 Provide flavor & texture to food
 Digesting fats provide feelings of satiety & well being
 Diets high in cholesterol & saturated fat increase risk of heart disease, some
cancers & obesity.
 Trans fatty acids (partially hydrogenated vegetable oils) are unhealthy and
are being removed from packaged food products
 Artificial fats: (Olestra, Simplesse) chemicals that are added to packaged
foods for taste without calories
Carbohydrates
 Yields 4 calories/gram
 Diets low in carbs force the body to break down muscle tissue to supply energy for life
functions
 2 types of carbs:
 simple sugars – found in fruit
 complex carbs – found in grains, fruit and vegetable stems, leaves, and roots
 2 main classes of complex carbs: starch (digestible) & fiber (not digestible)
 2 kinds of fiber: soluble and insoluble ( cannot dissolve in water)
 Sugars:
 Fructose ; very sweet, found in honey & fruit ; HFC (high fructose corn syrup) added to commercial
food products
 Sucrose; common table sugar
 Lactose; found in dairy products – made up of glucose & galactose
Vitamins
 Classifieds as water soluble or fat soluble vitamins (A,D,E,K)
 Needed to assist in body functions
 Vitamins A,C,E = antioxidant vitamins b/c they neutralize the free radicals
which can damage cell structures though oxidation.
 Folic Acid (aka folate/folacin) found in dark green leafy veggies, beans
and fruits help prevent neural tube defects & reduce homocysteine levels
in the blood (related to risk of heart disease)
Minerals
 Inorganic elements needed for maintaining cell membranes, conducting
nerve impulses and contracting muscles
 Found in almost all food
Phytochemicals
 Chemical substances found in foods that are not nutrients but positively
affect human physiology by destroying and eliminating toxins from the
environments or free radicals.
 Food Sources: broccoli, kale, cauliflower, tomatoes, pink grapefruit,
watermelon, green & black tea
Water
 Body water is maintained at constant levels by the nervous, hormone &
urinary systems.
 The average adults loses about 8 glasses of water/day through sweat,
moisture in air, urine and feces.
Reasons to choose vegetarian diets
 Avoid killing animals
 Contribute to efficient utilization of world protein supplies
 Live longer & healthier lives
 vegetarians have lower rates of coronary heart disease, high bp, diabetes,
obesity & cancer
Types of vegetarianism
 Strict vegetarian aka veganism –
 Lacto-vegetarianism –
 Lacto-ovo vegetarianism –
 Excludes all animal products
including meat ,cheese, egg &
dairy
 excludes meat, poultry fish &
eggs but includes dairy products
 excludes meat, poultry and
seafood but includes eggs &
dairy
Review 1
 The US Gov’t & health organizations have created dietary guidelines to
help people make nutritional choices to prevent heart disease, cancer, &
other diseases based on the consumption of whole grains, fruits &
vegetables; while limiting the consumption of meats, whole fat dairy
products, salt and fatty, sugary snacks and sweets
 The US food production & distribution systems are highly industrialized and
have significant effects on the environment, health and food security.
 My Plate emphasizes the consumption of polyunsaturated fats, fruits, and
veggies rather than refined grain products, meats & sweets.
 The ingredients label on a food product lists the components of the
product in descending order by weight
Review 2
 The nutrition facts label provides information on the amounts of certain
nutrients in a food product.
 Food has 3 functions: to provide chemical constituents of the body, energy,
and pleasure.
 Food is composed of 7 components: protein, carbohydrate, fat water,
vitamins, minerals and phytochemicals
 Dietary supplements are unregulated substances that are used to augment
the nutritional adequacy of the diet and as drugs to heal or prevent illness.
 Manufactured foods contain a variety of additives that alter their texture,
flavor color, and stability. Preservatives keep foods from spoiling through
the use of sulfites.
Review 3
 One nonchemical method of food preservation involves exposing food to
gamma irradiation to destroy microorganisms.
 Artificial sweeteners are widely used, most commonly in diet soft drinks.
 There are several reasons for being a vegetarian, including increased
interest in health, ecology, and world issues; economical issues; and the
philosophy of not killing animals.
 A strict vegetarian, or vegan diet eliminates all animal products, including
milk, cheese, eggs and other dairy products.