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DNT 200 NUTRITION FOR HEALTH SCIENCES •INTRODUCTION •U.S.DIETARY GUIDELINES •FACTORS INFLUENCING FOOD HABITS 1 DNT 200 NUTRITION FOR HEALTH SCIENCES Are you qualified to be a professional? 2 DNT 200 NUTRITION FOR HEALTH SCIENCES How do you put a giraffe into the refrigerator? 3 DNT 200 NUTRITION FOR HEALTH SCIENCES How do you put a giraffe into the refrigerator? – Correct answer: Open the refrigerator, put in the giraffe, and close the door. (This question tests whether you tend to do simple things in an overly complicated way) 4 DNT 200 NUTRITION FOR HEALTH SCIENCES How do you put an elephant into the refrigerator? 5 DNT 200 NUTRITION FOR HEALTH SCIENCES How do you put an elephant into the refrigerator? – Wrong answer: Open the refrigerator, put in the elephant, and close the door. – Correct answer: Open the door, take out the giraffe, put in the elephant and close the door. (This tests your ability to think through the repercussions of your actions) 6 DNT 200 NUTRITION FOR HEALTH SCIENCES The Lion King is hosting an Animal Conference. All the animals attend except one. Which animal does not attend? 7 DNT 200 NUTRITION FOR HEALTH SCIENCES The Lion King is hosting an Animal Conference. All the animals attend except one. Which animal does not attend? – Correct answer: The elephant. The elephant is in the refrigerator, remember? (This question tests your memory) 8 DNT 200 NUTRITION FOR HEALTH SCIENCES OK, even if you did not answer the first three questions correctly, you still have one more chance to show your abilities. 9 DNT 200 NUTRITION FOR HEALTH SCIENCES There is a river you must cross. But it is inhabited by crocodiles. How do you manage it? 10 DNT 200 NUTRITION FOR HEALTH SCIENCES There is a river you must cross. But it is inhabited by crocodiles. How do you manage it? – Correct answer: You swim across. Why? All the animals are attending the Animal Conference (This tests whether you learn quickly from your mistakes.) 11 DNT 200 NUTRITION FOR HEALTH SCIENCES According to Anderson Consulting Worldwide, around 90% of the professionals they tested got all questions wrong. But many preschoolers got several correct answers. Anderson Consulting says this conclusively disproves the theory that most professionals have the brains of a fouryear-old 12 DNT 200 NUTRITION FOR HEALTH SCIENCES COURSE OBJECTIVES Upon completion of this course the student should be able to: –Differentiate the chemical composition and structure of nutrients –List the function of each nutrient –Compare and contrast the significant food sources of each nutrient –Trace the physical and chemical changes that occur in food from ingestion through excretion of wastes –Explain the general metabolism of nutrients 13 DNT 200 NUTRITION FOR HEALTH SCIENCES COURSE OBJECTIVES (continued) –Compare and contrast the different food standards and demonstrate their use as a guide to good nutrition –Correctly plan nutritionally balanced diets –List factors that influence establishment of food habits throughout the life cycle –Identify changes in nutritional needs throughout the life cycle –Given a list of foods, identify nutrient content by using food composition tables 14 DNT 200 NUTRITION FOR HEALTH SCIENCES COURSE OBJECTIVES (continued) –Calculate the nutrient composition of selected menus –Evaluate nutrient adequacy by comparison of dietary intake with nutrition standards –Evaluate nutrition status using overt physical signs –Evaluate nutrition-related illnesses –List sources of valid nutrition information 15 PERSPECTIVE ON NUTRITION It’s a very odd thing -As odd as can be -That whatever Miss T. eats Turns into Miss T. Poet Walter De La Mare 16 PERSPECTIVE ON NUTRITION 17 PERSPECTIVE ON NUTRITION The science of nutrition is the study of: -- The nutrients and of their Ingestion Digestion Absorption Transport Metabolism Interaction Storage Excretion --The environment and human behavior as it relates to these processes 18 PERSPECTIVE ON NUTRITION – – – – – Food Choices Personal Preferences (you like the taste) Associations (you associate happiness & prestige with them) Habit or tradition (familiarity) Social pressure (you can’t refuse) Availability (no others to choose from) 19 PERSPECTIVE ON NUTRITION – – – – – Food Choices Convenience (no time to prepare anything else) Economy (within your financial means) Physical ideals (seek foods that will improve your physical appearance) Nutritional value (seek foods that you think are good for you) Medical reasons (special diet needed for20 health problem) PERSPECTIVE ON NUTRITION The Nutrients – A nutrient is a substance obtained from food and used in the body to promote growth, maintenance, or repair; may also reduce the risks of some diseases – Energy nutrients -- are organic (carbon containing) • Carbohydrate – 4 kcal per gram – Used for energy • Protein – 4 kcal per gram – Used for building, maintenance, & repair of muscle; used for energy • Fat – 9 kcal per gram (the most concentrated source of energy) – Used for padding & insulation; used for energy 21 PERSPECTIVE ON NUTRITION The nutrients (continued) – Non-energy nutrients • Vitamins – – – – Are organic Are helpers in metabolic processes Are essential Are required in small amounts by the body for health • Minerals – Are inorganic – Are atoms of a single element – Are required in small amounts • Water – Is inorganic – Provides the medium in which all of the cell’s chemical reactions occur 22 PERSPECTIVE ON NUTRITION Recommended Nutrient Intakes – Dietary Reference Intakes (DRI’s) • Phased in to replace Recommended Dietary Allowances (RDA’s) beginning in April 1997 • Designed to provide guidelines to optimize health and physical function • Three level system 23 PERSPECTIVE ON NUTRITION Recommended Nutrient Intakes Dietary Reference Intakes (DRI’s) (continued) • Level 1 -- Estimated Average Requirements (EAR’s) – Set at a level to prevent nutrient deficiency in half of the people of a given age/sex group 24 PERSPECTIVE ON NUTRITION Recommended Nutrient Intakes Dietary Reference Intakes (DRI’s) (continued) • Level 2 -- Recommended Dietary Allowances (RDA) – Estimated average requirement plus an increase to account for the variation within a particular group (covers 97 to 98% of the healthy individuals in a specific age and gender group) – Used in guiding individuals to achieve adequate nutrient intake aimed at decreasing the risk of chronic disease – If sufficient data are not available, the RDA is set at 1.2 x EAR – Adequate Intake (AI’s) used in place of RDA’s where inadequate scientific research is available to support an RDA claim for a specific nutrient 25 PERSPECTIVE ON NUTRITION Recommended Nutrient Intakes Dietary Reference Intakes (DRI’s) (continued) • Level 3 -- Maximum Upper Levels (MUL’s) [Tolerable Upper Intake Levels] – Set where amounts taken above this level could cause toxicity or adverse psychological effects 26 PERSPECTIVE ON NUTRITION Danger of Toxcity Marginal <------------ Tolerable Upper Level Safety AI <------------ RDA <-----------Marginal Danger of Deficiency Estimated Average Requirement RDA represents a point that lies within the range of appropriate and reasonable intakes between toxicity and deficiency AI also falls within this range but its determination is not as exact as an RDA’s 27 PERSPECTIVE ON NUTRITION Diet Planning Principles • Adequacy -- Provide all the essential nutrients to maintain health & body weight • Balance -- Provide a variety of foods such that foods rich in one nutrient do not crowd out foods that are rich in another nutrient 28 PERSPECTIVE ON NUTRITION Diet Planning Principles • Kilocalorie Control – A calorie is a unit by which energy is measured – A calorie is the amount of heat necessary to raise the temperature of one gram of water one degree centigrade – A Kilocalorie (Calorie) is the amount of heat necessary to raise the temperature of one kilogram (1 liter) of water one degree centigrade 29 PERSPECTIVE ON NUTRITION Diet Planning Principles • Nutrient Density -- Provide high quality (relative to need) of one or several essential nutrients with a small quantity of kcalories • Moderation -- Provide no unwanted constituent in excess. • Variety -- Use different foods to obtain the same nutrients on different occasions 30 PERSPECTIVE ON NUTRITION 31 PERSPECTIVE ON NUTRITION DIETARY GUIDELINES FOR AMERICANS • Revised 2005 • A federal statement of dietary guidance policy • Is the basis of the food guide pyramid • Intended for healthy children (aged two years and older) and adults 32 PERSPECTIVE ON NUTRITION DIETARY GUIDELINES FOR AMERICANS FOR THE GENERAL POPULATION (continued) ADEQUATE NUTRIENTS WITHIN CALORIE NEEDS Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol. Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the U.S. Department of Agriculture (USDA) Food Guide or the Dietary Approaches to Stop Hypertension (DASH) Eating Plan. 33 PERSPECTIVE ON NUTRITION DIETARY GUIDELINES FOR AMERICANS (continued) WEIGHT MANAGEMENT To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended. To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity. 34 PERSPECTIVE ON NUTRITION DIETARY GUIDELINES FOR AMERICANS (continued) PHYSICAL ACTIVITY Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight. To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week. For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration. 35 PERSPECTIVE ON NUTRITION DIETARY GUIDELINES FOR AMERICANS (con’t) PHYSICAL ACTIVITY (con’t) To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements. To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity. 36 PERSPECTIVE ON NUTRITION DIETARY GUIDELINES FOR AMERICANS (continued) PHYSICAL ACTIVITY (con’t) Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance. 37 PERSPECTIVE ON NUTRITION DIETARY GUIDELINES FOR AMERICANS (con’t) FOOD GROUPS TO ENCOURAGE Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 2½ cups of vegetables per day are recommended for a reference 2,000calorie intake, with higher or lower amounts depending on the calorie level. Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week. 38 PERSPECTIVE ON NUTRITION DIETARY GUIDELINES FOR AMERICANS (con’t) FOOD GROUPS TO ENCOURAGE (con’t) Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains. Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products. 39 PERSPECTIVE ON NUTRITION DIETARY GUIDELINES FOR AMERICANS (con’t) FATS Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible. Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free. Limit intake of fats and oils high in saturated and/or trans fatty 40 acids, and choose products low in such fats and oils. PERSPECTIVE ON NUTRITION DIETARY GUIDELINES FOR AMERICANS (con’t) CARBOHYDRATES Choose fiber-rich fruits, vegetables, and whole grains often. Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA Food Guide and the DASH Eating Plan. Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starch-containing foods and beverages less frequently. 41 PERSPECTIVE ON NUTRITION DIETARY GUIDELINES FOR AMERICANS (con’t) SODIUM AND POTASSIUM Consume less than 2,300 mg (approximately 1 teaspoon of salt) of sodium per day. Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables. 42 PERSPECTIVE ON NUTRITION DIETARY GUIDELINES FOR AMERICANS (con’t) ALCOHOLIC BEVERAGES Those who choose to drink alcoholic beverages should do so sensibly and in moderation—defined as the consumption of up to one drink per day for women and up to two drinks per day for men. Alcoholic beverages should not be consumed by some individuals, including those who cannot restrict their alcohol intake, women of childbearing age who may become pregnant, pregnant and lactating women, children and adolescents, individuals taking medications that can interact with alcohol, and those with specific medical conditions. Alcoholic beverages should be avoided by individuals engaging in activities that require attention, skill, or coordination, such as driving or operating machinery. 43 PERSPECTIVE ON NUTRITION DIETARY GUIDELINES FOR AMERICANS (con’t) FOOD SAFETY To avoid microbial foodborne illness: Clean hands, food contact surfaces, and fruits and vegetables. Meat and poultry should not be washed or rinsed. Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods. Cook foods to a safe temperature to kill microorganisms. Chill (refrigerate) perishable food promptly and defrost foods properly. Avoid raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts. 44 PERSPECTIVE ON NUTRITION FOOD GUIDE PYRAMID • Symbolizes a personalized approach to healthy eating and physical activity • Designed to be simple • Developed to remind consumers to make healthy food choices and to be active every day.45 PERSPECTIVE ON NUTRITION FOOD GUIDE PYRAMID • Activity -- represented by the steps and the person climbing them, as a reminder of the importance of daily physical activity. 46 PERSPECTIVE ON NUTRITION FOOD GUIDE PYRAMID • Moderation -- represented by the narrowing of each food group from bottom to top. • The wider base stands for foods with little or no solid fats or added sugars; should be selected more often. • The narrower top area stands for foods containing more added sugars and solid fats. The more active you are, the more of these foods can fit into your diet 47 PERSPECTIVE ON NUTRITION FOOD GUIDE PYRAMID • Personalization -- is shown by the person on the steps, the slogan, and the URL. Find the kinds of amounts of food to eat each day at www.MyPyramid.gov 48 PERSPECTIVE ON NUTRITION FOOD GUIDE PYRAMID • Proportionality -- shown by the different widths of the food group bands. • The widths suggest how much food a person should choose from each group. • The widths are just a general guide, not exact proportions. Check the Web site for how much is right for you. 49 PERSPECTIVE ON NUTRITION FOOD GUIDE PYRAMID • Variety -- is symbolized by the 6 color bands representing the 5 food groups of the Pyramid and oils. This illustrates that foods from all groups are needed each day for good health 50 PERSPECTIVE ON NUTRITION FOOD GUIDE PYRAMID • Gradual Improvement -- is encouraged by the slogan. It suggests that individuals can benefit from taking small steps to improve their diet and lifestyle each day. 51 PERSPECTIVE ON NUTRITION Grains FOOD GUIDE PYRAMID • Inside the pyramid -make half your grains whole – Eat at least 3 oz whole grain bread, cereal, crackers, rice, or pasta every day – Look for “whole” before the grain name on the list 52 of ingredients PERSPECTIVE ON NUTRITION FOOD GUIDE PYRAMID • Inside the pyramid -vary your vegetables Vegetables – Eat more dark green veggies – Eat more orange veggies – Eat more dry beans and peas 53 PERSPECTIVE ON NUTRITION Fruits FOOD GUIDE PYRAMID • Inside the pyramid -focus on fruits – Eat a variety of fruit – Choose fresh, frozen, canned, or dried fruit – Go easy on fruit juices 54 PERSPECTIVE ON NUTRITION Fats FOOD GUIDE PYRAMID • Inside the pyramid -know your fats – Make most of your fat sources from fish, nuts, and vegetable oils – Limit solid fats like butter, stick margarine, shortening, and lard 55 PERSPECTIVE ON NUTRITION Milk FOOD GUIDE PYRAMID • Inside the pyramid -get your calcium-rich foods – Go low fat or fat-free – If you don’t or can’t consume milk, choose lactose free products or other calcium sources 56 PERSPECTIVE ON NUTRITION FOOD GUIDE PYRAMID • Inside the pyramid -go lean on protein Meat & Beans – Choose low-fat or lean meats and poultry – Bake it, broil it, or grill it – Vary your choices -- with more fish, beans, peas, nuts, and seeds 57 PERSPECTIVE ON NUTRITION EXCHANGE LISTS • Diet planning tools that organize foods by their proportions of carbohydrate, fat, and protein • Sorts foods according to their energy-nutrient contents • Foods on any single list can be used interchangeably • Originally developed for people with diabetes 58 PERSPECTIVE ON NUTRITION EXCHANGE LISTS LIST Carbohydrate Group Starch Fruit Milk Skim Low-fat Whole Other Carbohydrates Vegetables Meat & Sub Group Meats, Very Lean Meats, Lean Meats, Med Fat Meats, High Fats PORTION SIZE CHO, g PRO, g FAT, g ENERGY, Kcal varies varies 15 15 3 --- 1 or less --- 80 60 1 cup 1 cup 1 cup varies 1/2 cup 12 12 12 15 5 8 8 8 varies 2 0-3 5 8 varies --- 90 90 150 varies 25 1 oz 1 oz 1 oz 1 oz 1 tsp ----------- 7 7 7 7 --- 0-1 3 5 8 5 35 55 75 100 45 59 PERSPECTIVE ON NUTRITION 60 PERSPECTIVE ON NUTRITION Nutrition Labels Required Data • Total Calories • Calories from fat • Dietary fiber • Total fat • Protein • Saturated fat • Vitamin A • Cholesterol • Vitamin C • Sodium • Calcium • Total carbohydrate • Iron • Sugars 61 PERSPECTIVE ON NUTRITION Nutrition Labels 62 PERSPECTIVE ON NUTRITION Nutrition Labels -- Some Definitions • Free. A product contains no amount of, or only trivial or "physiologically inconsequential" amounts of, one or more of these components: fat, saturated fat, cholesterol, sodium, sugars, and Calories • High. This term can be used if the food contains 20 percent or more of the Daily Value for a particular nutrient in a serving. • Good source. This term means that one serving of a food contains 10 to 19 percent of the Daily Value for a particular nutrient. ***** 63 PERSPECTIVE ON NUTRITION Nutrition Labels -- Some More Definitions • Low. This term can be used on foods that can be eaten frequently without exceeding dietary guidelines for one or more of these components: fat, saturated fat, cholesterol, sodium, and calories. Thus, descriptors are defined as follows: low-fat: 3 g or less per serving low-saturated fat: 1 g or less per serving low-sodium: 140 mg or less per serving very low sodium: 35 mg or less per serving low-cholesterol: 20 mg or less and 2 g or less of saturated fat per serving low-calorie: 40 calories or less per serving. Synonyms for low include "little," "few," "low source of," and **** "contains a small amount of." 64 PERSPECTIVE ON NUTRITION Nutrition Labels -- Some More Definitions • Reduced. This term means that a nutritionally altered product contains at least 25 percent less of a nutrient or of calories than the regular, or reference, product. However, a reduced claim can't be made on a product if its reference food already meets the requirement for a "low" claim. • Less. This term means that a food, whether altered or not, contains 25 percent less of a nutrient or of calories than the reference food. For example, pretzels that have 25 percent less fat than potato chips could carry a "less" claim. "Fewer" is an acceptable synonym. *** 65 PERSPECTIVE ON NUTRITION Nutrition Labels -- Some More Definitions • Light. This descriptor can mean two things: – First, that a nutritionally altered product contains one-third fewer calories or half the fat of the reference food. If the food derives 50 percent or more of its calories from fat, the reduction must be 50 percent of the fat. – Second, that the sodium content of a low-calorie, low-fat food has been reduced by 50 percent. In addition, "light in sodium" may be used on food in which the sodium content has been reduced by at least 50 percent. ** 66 PERSPECTIVE ON NUTRITION WHAT IS NORMAL EATING? * 67 PERSPECTIVE ON NUTRITION WHAT IS NORMAL EATING? • Internal regulation of food intake • Freedom from food cravings and compulsions of eating • Enjoying the food and the eating experience 68