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Objectives
 Examine the factors that influence dietary choices.
 Discuss how to change old eating habits, including how to use
MyPlate.
 Summarize the major essential nutrients.
 Discuss food as a form of medicine and the facts related to
new trends in nutrition.
 Distinguish among the various forms of vegetarianism.
 Discuss issues surrounding gender, exercise, and nutrition.
 Discuss how unique situations in your life can influence
dietary needs.
 Discuss the unique problems college students face when trying
to eat healthy foods.
 Explain food safety concerns facing Americans and people in
other regions of the world.
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Assessing Eating Behaviors
 Hunger – lack or shortage of basic foods needed to
provide the energy and nutrients that supports health
 Appetite – a learned desire to eat that may or may not
have anything to do with feeling hungry
 Nutrition – the science that investigates the
relationship between physiological function and the
essential elements of the foods we eat
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Eating Influences
Cultural and social meanings
attached to food
Emotional comfort
Convenience
Social interaction
Habit or custom
Advertising
Availability
Economy
Weight/body image
Regional/seasonal trends
Nutritional value
Environmental conditions
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Estimated Daily Calorie Needs, by Age
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Table 8.1
Trends in Caloric Intake
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Figure 8.1a
Obtaining Essential Nutrients
 Water
• Dehydration
• Bathes cells
• Aids in fluid and electrolyte balance
• Transports molecules and cells
• Major component of blood
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The Digestive Process
 Digestive process – the process by which foods are
broken down and either absorbed or excreted by the
body
 Saliva – aids in chewing and swallowing as well as
containing enzymes
 Esophagus – tube that connects the mouth to the
stomach
 Stomach – digestive organ that allows food to mix
with enzymes and stomach acids
 Small intestine – allow nutrients to be absorbed into
the blood stream
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The Digestive Process
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Figure 8.2
Proteins
 Proteins are broken down into amino acids
 9 of the 20 combinations of amino acids are known as
“essential amino acids”
 Essential amino acids – must be obtained from diet,
the other 11 combinations are produced naturally by
the body
 Complete protein foods contain the 9 essential amino
acids. Typically animal products contain complete
protein
 Food from plant sources are typically incomplete;
however is it possible to use a combination of plant
sources to obtain all 9 essential proteins
Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings
Carbohydrates
 Simple Sugars
• Monosaccharides
• Disaccharides
 Complex Sugars
• Polysaccharides
 Athletic performance
• Carbohydrate loading
 Sugar and weight loss
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Fiber
 Fiber – the indigestible portion of plant foods that
helps move foods through the digestive system
 Insoluble fiber – found in bran, whole-grain breads
and cereal, and most fruits and vegetables
 Soluble fiber – oat bran, dried beans, and some fruits
and vegetables
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Fiber Benefits
 Protection against colon and rectal cancer
 Protection against breast cancer
 Protection against constipation
 Protection against diverticulosis
 Protection against heart disease
 Protection against diabetes
 Protection against obesity
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Fats
 Fats (lipids) – vital role in maintaining health skin and hair,
insulating body organs against shock, maintaining body
temperature, and promoting health cell function
 Triglycerides – most common form of fat circulating in the
blood (95 percent of body fat). The liver converts excess
calories into triglycerides
 Cholesterol – the remaining 5 percent of body fat, can
accumulate on the inner walls of arteries
• Plaque – the build up of cholesterol; major cause of
atherosclerosis
• HDL
• LDL
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FATS
 Fat cells consist of chains of carbon and hydrogen
 Saturated – unable to hold any more hydrogen
 Unsaturated fat (MUFA)
 Polyunsaturated fat (PUFA)
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Percentages of Saturated, Polyunsaturated and
Monounsaturated Fats in Common Vegetable Oils
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Figure 8.5
Reducing Total Fat In Your Diet
 Read food labels
 Choose fat-free or low-fat
 Use olive oil, peanut oil, canola oil
 Eat fish high in Omega 3’s
 Choose lean meats
 Add walnuts and flaxseeds
 Select nonfat dairy products
 Limit processed and convenience foods
Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings
Vitamins
 Vitamins – essential, organic compounds that promote
growth and help maintain life and health
 Fat soluble – are absorbed through the intestinal tract
with the help of fats (vitamins A, D, E, and K)
 Water soluble – easily dissolved with water (B
complex and vitamin C)
 Hypervitaminosis – overuse of vitamin supplements
leading to a toxic condition
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Minerals
 Macrominerals
 Trace minerals
 Sodium
 Calcium
 Iron
• Anemia
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Determining Your Nutritional Needs
 Recommended Dietary Allowances (RDAs)
 Adequate Intake (AI)
 Tolerable Upper Intake Level (UL)
 Dietary Reference Intake (RDI)
 Daily Values (DV)
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Reading a Food Label
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Figure 8.6
ABC News: Nutrition
Play
Video
| Nutrition
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ABC News: Nutrition
Discussion Questions:
 Discuss whether you think manufacturers are
intentionally misleading consumers regarding serving
size listings on their products. Why or why not?
 What kinds of standards for food labeling would you
recommend to manufacturers?
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Vegetarianism
 Vegans
 Lacto-vegetarians
 Ovo-vegetarians
 Lacto-ovo-vegetarians
 Pesco-vegetarians
 Semivegetarians (“non-red meat eaters”)
Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings
Gender and Nutrition
 Women
• Pregnancy
• Lactation
• Menopause
 Men
• Differ from women in body size and composition
• Metabolism
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Changing The “Meat And Potatoes” American
 Heavy meat eaters at risk for prostate cancer and
colon cancer
 3 servings of fruit or vegetables per day lower chance
of stroke in men by 22 percent
 Diets high in fruit and vegetables lower risk of lung
cancer in smokers
 Fruits and vegetables protect against cancer of the
lower esophagus
Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings
Improved Eating For The College Student
 Fast foods
• Ask for nutritional info
• Avoid mayo and sauces
• Hold the cheese
• Order single burgers
• Order salads, use dressing sparingly
• Avoid deep fried foods
• Avoid giant sizes
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Improved Eating For The College Student – cont.
 When funds are short
• Use coupons
• Shop at discount warehouses
• Plan ahead for menu
• Purchase meat and other products in volume
• Cook large meals and freeze leftovers
• If you have no money, check with local health
department for assistance programs
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Food Safety
 Food-borne illness
 Responsible use at home
 Food irradiation
 Food additives
 Food allergies or food intolerance
 Organically grown foods
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The USDA’s Fight BAC!
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Figure 8.10
Recognizing the Common Foodborne Illnesses
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Table 8.7