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Nutrition
Chapter 10
You are what you eat!
Super size fries = ????
400,000 deaths annually related to poor
diet and inactivity.
High Nutrient Density
 Foods
that are rich in nutrients
relative to their energy cost
Essential and Nonessential Nutrients
 Essential:
obtained
from the diet only
 Non-essential:
manufactured in
the body
Essential Nutrients
 Fats
 Carbohydrates
 Proteins
 Vitamins
 Minerals
 Water
Energy or Fuel Nutrients
 Carbohydrates:
 Proteins:
 Fats:
4 calories per gram
4 calories per gram
9 calories per gram
‘
Carbs, Fats, Proteins

1 package of peanut butter crackers has 210 calories:
– 23 gm carbohydrates X 4 calories
= 92
– 5 gm protein X 4 calories
= 20
– 11 gm fat X 9 calories
= 99
» Over ½ the calories per serving comes from fat

6 “ turkey sub (no mayo with olives) 280 calories
– 46 gm carbohydrates X 4
= 184
– 18 gm protein X 4
= 72
– 4.5 gm fat X 9
= 40.5
Just For Your Information

Web site for fast food nutritional
information
– http://www.dietfacts.com/fastfood.asp
Recommended Intake
 Carbohydrates
–55%-60% of total
calories
»45 to 50 % complex
»10% simple sugars
Carbohydrates
 Primary
source of energy for the
body
 “High octane fuel”
 Source of fiber
Carbohydrates
 Simple
– Example sources: table
sugar, desserts
 Complex
» Example sources: Rice,
pasta, cereal, fruits,
vegetables
Complex
Carbohydrates

Visual is the old food pyramid
– New food pyramid info:
www.MyPyramid.gov
– Incorporates exercise
– 12 separate pyramids
– Servings in ounces or cups

6 to 11 servings per day from this
group

Mentally, draw a food pyramid that
reflects your dietary intake
Complex Carbohydrates:
Source Of Fiber
Dietary Fiber
 Indigestible
portion of
carbohydrates:
–Skin
–Seeds
 Found only in plant foods
– Not found in animal sources
Dietary Fiber #2
 May
assist in the prevention
and treatment of diabetes, CV
disease, colon cancer as well as
other health problems
 Chinese diet
Recommended Fiber
Intake

25 to 35 g/day (most consume 10-15g)
– Sudden increases may cause gas, diarrhea,
and bloating
1 cup pinto beans 12g
 1 apple 4g
 1 c. bran flakes 6g

Fats

Required for normal
functioning

30% of calories should
come from fat
– 10% saturated (avoid)
– 10% monounsaturated
– 10% poly unsaturated

20% or less if goal is weight
loss or lowering cholesterol
Types of Dietary Fat
 Saturated
 Unsaturated
– Polyunsaturated
– Monounsaturated

Do not restrict fat in children <2 yrs. or
for those with very serious illnesses
(unless physician prescribed)
Saturated Fat
Animal Sources: beef, butter, cheese,
whole milk
 Vegetable Sources

– Coconut oil
– Palm oil
– Cocoa butter

Solid at room temperature
 Contributes
significantly to high
cholesterol levels
Unsaturated Fats
 Polyunsaturated
– Lowers both LDL and HDL
– Corn oil
 Monounsaturated
(associated with
lower cholesterol levels)
– Lowers LDL but not HDL
– Canola oil

Liquid at room temperature
Fish Oils
 Omega
-3 fatty Acid
 Source: Cold water fish
– (not canned fish)
 Appear
to have positive
effects on blood lipids
 Three meals per week
recommended
Trans-Fatty Acids /
Hydrogenation
 Read
these terms as “saturated fat”
 Trans-fatty acids / Food labels
– May be more problematic than
saturated fat
» Stick margarines
» Baked desserts
Olestra
25 years and 250 million dollars spent
 Fat molecules are so large that they
pass through the bowel, unabsorbed by
the body.
 May cause loss of vitamins, D,A,K, and
E
 Gastrointestinal problems
 Potential CV problems, stroke, seizures,
perhaps cancer.

Proteins
 Primarily
for maintenance
and repair of the body
 Composed
of amino acids found
in plant and animal products
– Essential amino acids
– Non-essential amino acids
Proteins
–Complete (high quality)
–Incomplete
Complete Proteins
 Contain
all the
essential amino
acids
 Usually from
animal sources
Incomplete Proteins
 One
or more of the essential
amino acids are missing (plant
source)
 Properly combined vegetable
sources can result in all the
essential amino acids
– Example: red beans and rice
Recommended Intake
 Protein
– 12-15% of
calories should
come from
protein
»Slightly higher
if very active
Protein Intake #2
 Two
servings daily of 3-6 ounces
– Each serving about the size of a deck
of cards
 Increased
amounts may be
required during growth, certain
disease states, pregnancy, and
lactation.
 0.8 g/kg of body weight
Protein Intake #3
Example: 100 pounds = 45.5kg BW
 45.5 x .8 = 36.4 g
 l chicken breast = 29-35 grams
 1 cup milk = 8 grams
 1, McDonald’s quarter pounder = 23
grams
 1, 3 ounce steak = 24 grams
 1 c. pasta = 4 grams
 Food labels do not give % of daily value
related to protein

Amino Acid Supplementation
Excesses of one amino acid may
prevent absorption of other amino
acids.
 Is not required to develop greater
muscle mass (contrary to belief)
 U.S. Olympic Sports Medicine
Committee

Creatine:
Speeds up muscle recovery time
–
–
–
–
–
Helps in recovery of fatigued muscles
Appears safe
Long term effects???
Consume increased amounts of fluid
Exercising in heat?
Vitamins: Function
Regulators of body
processes
 No caloric value
 Destroyed by heat

Vitamins
Essential for life
 Fat soluble vitamins

– A, D, E, and K
– Stored in the body

Water soluble
– C and B complex
– Not stored in the body
Minerals
 Vital
but exists in minute
amounts
 Supplementation is generally
not necessary except for
calcium, iron, and zinc
– The previous statement is being
evaluated by health professionals
Iron

The mineral most
important in helping
with oxygen transport.
 Best
source: red
meat

Only 10% of iron
consumed is absorbed
Calcium
 Most
abundant
mineral in the
body
 The body can’t
manufacture
calcium
 Milk is the most
reliable source
Calcium #2

Average recommended amounts:
– 1000 to 1500mg daily
– Essential during entire life
One cup of milk has about 300mg
 Essential for the prevention of
osteoporosis:

– Calcium, estrogen, and weight bearing
activity
Calcium #3
 60%
of post menopausal women
develop osteoporosis
– Example: sponge
– Grandmother falls and breaks a hip
– Who is at greatest risk?
 Supplementation
is recommended
Water
Most
essential nutrient
8
glasses recommended
daily
– Represents 60%-70% of total
body weight
Vitamin Supplements:
A Changing Issue
Food For Performance
 Carbohydrate
loading
 If exercising > 1 hour per day, 70%
of calories should come from
carbohydrates
 Re-supply system with
carbohydrates within an hour of
prolonged activity
Caffeine

Is a central nervous system stimulant
– Increases:
»
»
»
»
»
»


Alertness
Nervousness
Irritability
Increased heart rate
Headaches
Decreases fatigue
The equivalent of 1 to 2 cups of coffee a day is
considered acceptable.
Is linked to fibrocystic breast disease in
women
Herbal Supplementation
>
$ 8 billion spent annually
 FDA does not control these
products
–Research
 “All
natural” does not
always mean “good”
Herbal Supplementation


Ma Huang (ephedra or ephedrine)
– ‘’Now BANNED!!
Look for the term “standardized” and buy
“made in the US”
– Products do not always contain stated % of active
ingredient



Dietary supplements include: amino acid
supplements, weight control products, and
others
Watch “stacking”
What can the public do if a product is
problematic?
Nutrient Content
Descriptors






Low-fat:
High source of vitamin C:
Good source of vitamin C:
Reduced fat:
3g or less per serving
20%
10-19%
25% less than the
original
Light: 1/3 fewer calories or ½ the fat, color, Dixie café
light menu
P. 259-260
**Additional Information**


Coral Calcium
Acrylamide
– Cancer causing agent
– Frequent and long term consumption
– Produced when certain foods are fried at high temperatures
» Potato chips
» French fries