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Nutrition Basics
Nutritional Requirements:
Components of A Healthy Diet
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empty calories-food that supplies food energy but little or no other
nutrition--------cokes,cookies,cake
beer, margarine, corn syrup,ice cream
Essential nutrients
 Proteins, Fats, Carbohydrates, Vitamins, Minerals and Water.
Fuel Potential=energy=Kilocalories (kcalorie).
 1 Kcalorie (Kcal)= nutritional calorie= amount of heat it takes
to raise the temperature of 1 liter of fluid 1 degree of
centigrade----or 1 pound of water another 4 deg F.
 1 calorie (cal)=scientific calorie= amount of heat to raise one
gram of water 1 deg C.
 2000 kcalorie or calories per day meets a person needs.
 1000 calories = 1 kcalorie.
 3 things supply energy
 Fat = 9 calories per gram
 Protein = 4 calories per gram
 Carbohydrates = 4 calories per gram
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bomb calorimeter to figure calories
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Proteins
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Forms muscle, bone, blood, enzymes,
hormones and cell membrane.
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Twenty(or 22) common amino acids
amino acid has COOH at one end, then NH2, and
a side chain gives amino acid name.
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Nine essential amino acids(must get from diet)
Eleven nonessential amino acids
Complete proteins provide all essential amino
acids.
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Most animal proteins.
Most plant proteins are incomplete.
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Combine 2 vegetables to make up missing amino acids.
Recommended amount
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0.8 gram per kilogram of body weight
10-35% of total calorie intake per day
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Average is 15-16%
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Fats or Lipids
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Most concentrated source of energy
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stored energy and provides insulation and support
for body organs
Saturated Fat
Mono-unsaturated
Poly-unsaturated
Hydrogenation
Trans fatty acids
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Fats
and
Health
Cholesterol
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High Density Lipo-Protein (HDL’s) – good cholesterol
Low Density Lipo-Protein (LDL’s) – bad cholesterol
60 mg/dL and above=High HDL cholesterol. An HDL of 60
mg/dL and above is considered protective against heart
disease.
LDL less than 100 mg/dL=Optimal
Absorbs Fat-soluble vitamins (A,D,E & K)
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Make up 25%-35% of total daily calories
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7% from saturated fat
10% from polyunsaturated fat
20% from monounsaturated fat
Recommended Intake
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Adults
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Men 17 grams per day of linoleic and 1.6 grams of alpha-linoleic
Women 12 grams per day of linoleic and 1.1 grams of alpha-linoleic
Only 3-4 teaspoons (15-20 grams) of vegetable oil per day
Recommended daily range for total fat= 20-35%
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Carbohydrates(plants)
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Supply energy for the body cells
Two groups
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Simple Carbs: One or two sugar units
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Fruit, sugar, honey, malt, and milk
Complex Carbs: Multiple sugar units
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Starches and fiber
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Grains – wheat, rye, rice, oats, barley, and millet
Legumes – dry beans, peas, and lentils
Tubers – potatoes and yams
Digestion
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Mouth and small intestines
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Break down to glucose
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Recommended Carbohydrate
Intake
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Average American – 200-300 grams
130 grams needed to meet the body’s
requirements for essential
carbohydrates
Adults – 45-65% of total daily calories
or 225-325 grams
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Fiber – A Closer Look
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Food and Nutrition Board
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Sources
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Dietary fiber nondigestible carbohydrate that is
present naturally
Functional fiber nondigestible carbohydrate that has
been isolated or synthesized
Total fiber is the sum of both
All plant substances
Recommended intake
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38 grams for adult men
25 grams for adult women
Needs to come from foods not supplements
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Vitamins
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Organic (carbon-containing) substances
required in small amounts to promote specific
chemical reactions (catalyst) within a living
cell.
Thirteen vitamins:
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Four Fat Soluble: A, D, E, and K.
Nine Water Soluble: C and 8 B-complex vitamins. Thiamin
(B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, B12, Biotin and Pantothenic acid.
Sources:
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Human body does not manufacture most vitamins
Abundant in fruits, vegetables and grains
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Minerals
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Inorganic compounds.
Helps to regulate body functions,aid in
growth,maintenance of body tissues, and a catalyst
for energy release.
17 essential minerals.
 Major minerals - 100 milligrams or more.
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calcium, phosphorus, magnesium, sodium, sulfur,
sodium, potassium and chloride.
Trace minerals – minute amounts.
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Cobalt, copper, fluoride, iodide, iron, manganese,
molybdenum, selenium,
and zinc
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Water
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body Composed of about 50-60% water
Can live up to 50 days without food , but only
a few days without water
Water and other beverages make-up 80-90%
of your daily water intake
Men – 3.7 total liters of water, with 3.0 liters
(13 cups) coming from beverages
Women – 2.7 total liters of water, with 2.2 (9
cups) coming from beverages
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Other Substances in Food
Antioxidants –
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Reduction in cancers
Vitamin C & E, selenium, carotenoids
Phytochemicals
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Soy foods may help lower cholesterol levels
Cruciferous(brocolli/cabbage) vegetables
render some carcinogenic compounds
harmless
Allyl sulfides (garlic and onions) boosts the
cancer-fighting immune cells
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Dietary Reference Intakes
(DRIs)
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Set standards by Food and Nutrition Board of
the National Academy of Sciences developed RDAs and AI (adequate intake)
Include standards for both recommended
and maximum intakes
Established standards for nutrient intake in
order to prevent nutrient deficiencies
Should you take supplements?
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DRIs guide you will the nutritional needs with
food, rather than the use of supplements
Daily values – U.S. Food and Drug
Administration use on food labels
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Based on 2000 calorie diet
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Dietary Guidelines for
Americans
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Eating a variety of nutrient-dense foods
Control calorie intake to manage healthy
weight
Physically active every day
Plenty of grains, vegetables and fruits
Choose fats wisely
Choose carbohydrates wisely
Prepare foods with little salt and sugar
Moderation of alcohol consumption
Keep foods safe to eat
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Weight Management
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Overweight and obesity are major public
health problem
Americans need to reduce the amount
of calories
Increase physical activity
Make wiser food choices
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Physical Activity
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Aim to accumulate at least 30 minutes
(adults) or 60 minutes (children) of moderate
physical activity
Brisk walk at a pace of 3-4 mile per hour
Manage body weight--- engage in 60 minutes
of moderately to vigorous intense activity
Sustain weight loss engage daily in at least
60-90 minutes of moderate activity
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Food Groups to Encourage
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Fruits and vegetables
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4 1/2 cups or the equivalent of 9 servings
each day
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Dark green vegetables
Orange vegetables
Legumes
Whole grains
Low-Fat and Fat-free milk and milk
products
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Fats
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Fats and oils provide the essential fatty
acids needed
Total fat: 20-35% of total daily calories
Saturated Fat: Less than 10% of total
calories
Trans fat: as little as possible
Cholesterol: Less than 300 mg per day
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trans fat
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Carbohydrates
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Important energy source
Fiber promotes healthy digestion and
helps reduce the risk of type 2 diabetes
and heart disease
Consumption of foods and beverages
high in added sugar should be avoided
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Food Safety
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Foodborne disease affect 76 million
Americans each year
Be careful around
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Poultry
Meats
Eggs
Shellfish
Milk products
Fresh fruits and vegetables
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Serving Sizes
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Grains - 1 slice of bread,1 small muffin (2.5
diameter), 1 cup ready-to-eat cereal flakes
Vegetable – 1 cup raw leafy vegetables, 1/2
cup cooked or raw vegetables, 1/2 cup of
vegetable juice
Fruit – ½ cup fresh, canned, or frozen fruit,
1/2 cup 100% fruit juice,1 small whole fruit,
1/4 cup dried fruit, 3/4 cup fruit juice
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Serving Sizes
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Milk/Dairy -1 cup milk or yogurt,1/2 cup
ricotta cheese,1.5 oz natural cheese,2
oz. Processed cheese.
Meat and Beans – 1 ounce cooked lean
meat,.1/4 cup cooked dry beans or tofu,
1 egg, 1 tablespoon peanut butter, ½
ounce nuts or seeds
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Personal Plan: Making
Informed Choices About Food
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Reading Food Labels
Reading Dietary Supplement Labels
Evaluating Functional Foods
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Food Allergies and Food
Intolerances
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Food allergies
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Reaction of the body’s immune system
Affect 2% of the adult population
4-6% of infants
90% of food allergies
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Cow’s milk, eggs, peanuts, tree nuts, soy,
wheat, fish, and shellfish
Food intolerances
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body mass index--BMI
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measure for human body shape based
on an individual's mass and height.
Formula: weight (lb) / [height
(in)]2 x 703 or use internet
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BMI-----kg/m2
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Below 18.5 Underweight
18.5 -- 24.9 Normal
25.0-- 29.9 Overweight
30.0 and Above Obese
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BASAL
METABOLIC
RATE
calories released per kilogram of body weight or per square
meter of body surface per hour.
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Basal metabolic rate (BMR) is the amount of energy
expended while at rest in a neutrally temperate
environment, in the post-absorptive state (meaning
that the digestive system is inactive, which requires
about twelve hours of fasting).The release of energy
in this state is sufficient only for the functioning of the
vital organs, such as the heart, lungs, brain and the
rest of the nervous system, liver, kidneys, sex
organs, muscles and skin. BMR decreases with age
and with the loss of lean body mass. Increasing
muscle mass increases BMR.
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BMR formula
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Men: BMR=66.47+ (13.75 x W) + (5.0 x
H) - (6.75 x A)
Women: BMR=665.09 + (9.56 x W) +
(1.84 x H) - (4.67 x A)
or use internet
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what is Lets go! 5210?
Let's Go! childhood obesity prevention program
aimed at increasing physical activity and healthy
eating for kids.
5 fruits and veggies
2 hours or less of recreational screen time*
1 hour or more of physical activity
0 sugary drinks, more water and low-fat milk