Chapter 6

Elizabeth Lytle, MPH, BSN, RN Los Altos School District

Personal Nutrition

In This Chapter, Learn About Nutrition

Understand

Types of nutrients

USDA MyPlate System

Anatomy of digestion

Learn

How To

Protect from food-borne illness

Make dietary changes

Decipher food labels

Carbohydrates•Simple sugars•Starches•Dietary fiber

Water11-15 cups/day

Minerals15 req’d in diet

Vitamins

Fats• Saturated• Unsaturated• Fatty Acids• Cholesterol

Proteins• Made of amino acids• 9 amino acids req’d

Six Categories of Essential

Nutrients

Some Nutrients Are Essential In Our Diet

Two Categories Of Essential Nutrients

Macronutrients

Carbohydrates

Proteins

Fats

MicronutrientsVitamins

Minerals

Digestive Organs And Their Function

Macronutrients Provide Energy

MacronutrientEnergy

(cal/gram)

Percentage of caloric intake

Carbohydrates 4 45-65%

Fat 9 20-35%

Protein 4 10-35%

How Many Calories Do you Need?

Water Is An Essential Nutrient

Functions

• Carries nutrients• Maintains temperature• Lubricates joints• Aids digestion• Removes waste

Daily NeedsBody uses at least eight to ten 8 ounce glasses of water each day

Proteins Are The Body’s Framework

Functions• Growth and repair of cells• Basic framework of muscle, bone, blood, hair and fingernails

CompositionCombinations of up to 20 amino acids

Daily Needs 50 – 65 grams per day

Carbohydrates Provide Glucose For Energy

FunctionsProvide glucose to brain and body

TypesSimple: Sugar

Complex: Starch and fiber

Daily Needs130 grams per day at minimum

25-38 grams of fiber

Complex Carbohydrates

StarchesRefined grains are stripped of fiber and nutrients

Whole grains are best

Fiber

Slows digestion, aids in weight control

Lower risk of heart disease

Helps prevent constipation and diabetes

Fats

Functions

• Carry fat-soluble vitamins• Protect organs from injury• Regulate body temperature• Aid growth and development

TypesSaturated: avoid if possible

Unsaturated: include in diet

Daily NeedNo more than 20-35% of daily calories

Vitamins

Functions

• Regulate growth • Maintain tissue• Release energy from foods• Manufacture of blood cells and hormones

TypesFat-soluble: Vitamins A, D, E and K

Water-soluble: Vitamins B and C

Daily NeedsWater-soluble vitamins B and C

Vitamin D: 600 IU

Minerals

Functions

• Build bones and teeth• Aid in muscle function• Help send nervous system messages

Daily

Needs

100 milligrams of:

Sodium, Potassium, Chloride, Calcium, Phosphorus, Magnesium and Sulfur

10 milligrams of:

Iron, Zinc, Selenium, Molybdenum, Iodine, Copper, Manganese, Fluoride, Chromium

Calorie Balance

Calorie Balance

You must expend as many calories as you put in to maintain the balance and your weight

Calories In Calories Out

Decrease Amounts Of These Foods

Sodium

Fats• Trans Fatty Acids• Cholesterol• Saturated Fats

Alcohol

Refined Grains

Added Sugar

Eat More Of These Foods

Vegetables and Fruits

Whole Grains

Milk and Milk Products

Protein Foods

Oils

Nutrients of concern• Potassium• Fiber• Iron

•Vitamin D, B12

• Calcium• Folate

USDA MyPlate Food Guidance System

Themes Of USDA MyPlate

Balance Calories

• Enjoy your food, but eat less• Avoid oversized portions

Foods to Increase

• Make half of plate fruits and vegetables• Make half of grains whole grains• Switch to fat-free or low-fat milk

Foods to Reduce

•Compare sodium in different foods and have those with lower numbers•Drink water instead of sugary drinks

Complementary Proteins For Vegetarian Meals

Vegetarian diets have health benefits

Sufficient Protein

Consume foods with complementary proteins

• Beans and rice• Sesame seeds and chickpeas• Soy and rice

Other Nutrients

Iron

Vitamin B

Sources: egg, nuts or legumes

Gender-Based Dietary Recommendations

Women Men

Increase iron Less meat

Eat more calcium Less fat

Take folic acid Take folic acid

Calories from sweetened beverages account for half of the rise in caloric intake by Americans since 1970

You Are What You Drink

Water Medical experts’ choice

Soft Drinks

2/3 of adults consume 300 cal/day in soft drinks

Can add 5 pounds a year

Associated with kidney disease, heart disease and metabolic syndrome

Energy Drinks

Dangerous with alcohol

Added ingredients may affect heart

Nutritional Labels

Calories• Total calories per serving• Calories from fat per serving

• Must calculate percentage

Serving Size

• Amount of that food the label describes

Daily Value

• Total amount of the average adult’s diet

• Based on 2000 calories per day

• Must be adjusted for your diet

Nutritional Labels

Total Fat• Monitor to keep fat calories 20-35% of total calories

Cholesterol• Made by the body• Not required in our diet

Sugars • Have no recommended daily value

Fiber• Look for foods with at least 2.5 grams per serving

Nutritional Labels

Calcium

• High = 200 mg or more• Good = 100 mg or more• ‘More’ means at least 100 mg more than the food would normally have

Sodium • Avoid excess sodium

Vitamins• Good = 10% of Daily Value• High = 20% of Daily Value

Don’t Be Mislead, Read Labels Carefully

Making Healthy Choices - Portions

Customers are often served portions two to eight times larger than the serving size for

that food. Monitor your portions!

Steps To Reduce Food-Borne Illness

1. Wash hands before handling food

2.Wash fruits and vegetables—discard outer leaves, wash under running water, scrub if possible

3.Do not allow liquids to touch or drip onto other items

4. Clean out refrigerator regularly

5.Sterilize wet kitchen sponges by microwaving for 1-2 minutes