Chapter TwelveChapter Twelve

Nutrition BasicsNutrition Basics

REASONS FOR FOOD REASONS FOR FOOD CHOICESCHOICES

• PERSONAL PREFERENCEPERSONAL PREFERENCE• HABIT OR ETHNIC TRADITIONHABIT OR ETHNIC TRADITION• SOCIAL PRESSURESOCIAL PRESSURE• AVAILABILITYAVAILABILITY• CONVENIENCECONVENIENCE• EMOTIONAL NEEDSEMOTIONAL NEEDS• VALUES OR BELIEFSVALUES OR BELIEFS• NUTRITIONAL VALUENUTRITIONAL VALUE• ADVERTISINGADVERTISING

NutrientsNutrients

– ProteinsProteins– CarbohydratesCarbohydrates– FatsFats– VitaminsVitamins– MineralsMinerals– WaterWater

•Essential nutrients = substances Essential nutrients = substances the body must get from food the body must get from food because it cannot manufacture because it cannot manufacture them at all or fast enough to meet them at all or fast enough to meet its needsits needs:

Energy from FoodEnergy from Food• Kilocalorie = a measure of energy content Kilocalorie = a measure of energy content

in food; the amount of heat it takes to in food; the amount of heat it takes to raise the temperature of 1 liter of water raise the temperature of 1 liter of water 1°C; commonly referred to as “calorie”1°C; commonly referred to as “calorie”

• Three classes of essential nutrients supply Three classes of essential nutrients supply energyenergy– Fat = Fat = 99 calories per gram calories per gram– Protein = Protein = 44 calories per gram calories per gram– Carbohydrates = Carbohydrates = 44 calories per calories per

gramgram

Proteins—The Basis of Proteins—The Basis of Body StructureBody Structure

• Protein = a compound made of amino acids Protein = a compound made of amino acids that contains carbon, hydrogen, oxygen, and that contains carbon, hydrogen, oxygen, and nitrogennitrogen

• Of twenty common amino acids in foods, Of twenty common amino acids in foods, ninenine are essential are essential

• Proteins form key parts of the body’s main Proteins form key parts of the body’s main structural components—muscles and bonesstructural components—muscles and bones—and of blood, enzymes, cell membranes, —and of blood, enzymes, cell membranes, and some hormonesand some hormones

Complete and Complete and Incomplete ProteinsIncomplete Proteins

• Complete proteinComplete protein sources = foods that sources = foods that supply all the essential amino acids in supply all the essential amino acids in adequate amountsadequate amounts– Meat, fish, poultry, eggs, milk, cheese, and Meat, fish, poultry, eggs, milk, cheese, and

soysoy

• Incomplete proteinIncomplete protein sources = foods that sources = foods that supply most but not all essential amino supply most but not all essential amino acidsacids– Plants, including legumes, grains, and nutsPlants, including legumes, grains, and nuts

Recommended Protein Recommended Protein IntakeIntake

• Adequate daily intake of protein Adequate daily intake of protein = 0.8 gram per kilogram (0.36 = 0.8 gram per kilogram (0.36 gram per pound) of body weightgram per pound) of body weight

• Acceptable Macronutrient Acceptable Macronutrient Distribution Range = 10–35% of Distribution Range = 10–35% of total daily calories as proteintotal daily calories as protein

Fats—Essential in Small Fats—Essential in Small AmountsAmounts

• Fats supply energy, insulate the body, Fats supply energy, insulate the body, support and cushion organs, absorb fat-support and cushion organs, absorb fat-soluble vitamins, add flavor and texture to soluble vitamins, add flavor and texture to foodsfoods

• Essential fats (linoleic acid and alpha-Essential fats (linoleic acid and alpha-linolenic acid) are key regulators of body linolenic acid) are key regulators of body process such as the maintenance of blood process such as the maintenance of blood pressure and the progress of a healthy pressure and the progress of a healthy pregnancypregnancy

Types and Sources of Types and Sources of FatsFats

• Saturated fatSaturated fat = a fat with no carbon-carbon = a fat with no carbon-carbon double bonds; usually solid at room double bonds; usually solid at room temperaturetemperature – Found primarily in animal foods and palm and Found primarily in animal foods and palm and

coconut oilscoconut oils

• Monounsaturated fatMonounsaturated fat = a fat with one = a fat with one carbon-carbon double bond; usually liquid at carbon-carbon double bond; usually liquid at room temperatureroom temperature– Found in certain vegetables, nuts, and vegetable Found in certain vegetables, nuts, and vegetable

oilsoils

• Polyunsaturated fatPolyunsaturated fat = a fat with two or more = a fat with two or more carbon-carbon double bonds; usually liquid carbon-carbon double bonds; usually liquid at room temperatureat room temperature– Found in certain vegetables, nuts, and vegetable Found in certain vegetables, nuts, and vegetable

oils and in fatty fishoils and in fatty fish

Types and Sources of Types and Sources of FatsFats

• Two key forms of polyunsaturated fats:Two key forms of polyunsaturated fats:– Omega-3 fatty acidsOmega-3 fatty acids = the endmost = the endmost

double bond of a polyunsaturated fat double bond of a polyunsaturated fat occurs three carbons from the end of the occurs three carbons from the end of the fatty acid chainfatty acid chain•Found primarily in Found primarily in fishfish

– Omega-6 fatty acids = the endmost double Omega-6 fatty acids = the endmost double bond of a polyunsaturated fat occurs six bond of a polyunsaturated fat occurs six carbons from the end of the fatty acid carbons from the end of the fatty acid chainchain•Found primarily in certain Found primarily in certain vegetable oilsvegetable oils, ,

especially corn, soybean, and cottonseed oilsespecially corn, soybean, and cottonseed oils

Trans Fatty AcidsTrans Fatty Acids

• The process of The process of hydrogenationhydrogenation, in , in which hydrogens are added to which hydrogens are added to unsaturated fats, produces a mixture unsaturated fats, produces a mixture of of saturated fatty acids,saturated fatty acids, standard standard and trans fattyand trans fatty acidsacids

• Trans fatty acids have an atypical Trans fatty acids have an atypical shape that affects their chemical shape that affects their chemical activityactivity

Fats and HealthFats and Health• Fats affect blood cholesterol levelsFats affect blood cholesterol levels

– Low-density lipoprotein (LDL) = “bad” Low-density lipoprotein (LDL) = “bad” cholesterolcholesterol

– High-density lipoprotein (HDL) = “good” High-density lipoprotein (HDL) = “good” cholesterolcholesterol

• Saturated and trans fats raise levels Saturated and trans fats raise levels of LDL; trans fats also lower levels of LDL; trans fats also lower levels of HDLof HDL

• Unsaturated fats lower levels of Unsaturated fats lower levels of LDLLDL

Fats and HealthFats and Health

• Fats also affect triglyceride Fats also affect triglyceride levels, inflammation, heart levels, inflammation, heart rhythm, blood pressure, and rhythm, blood pressure, and cancer riskcancer risk

• Best choices = monounsaturated Best choices = monounsaturated fats and polyunsaturated omega-fats and polyunsaturated omega-3 fats3 fats

• Limit intake of saturated and Limit intake of saturated and trans fatstrans fats

Saturated and Trans Fats: Saturated and Trans Fats: Comparing Butter and Comparing Butter and

MargarineMargarine

0 5 10 15

Grams of fat in 1 tablespoon

Squeezemargarine

Tubmargarine

Margarinespread

Stickmargarine

Butter

Saturated fat

Trans fat

Other fats

SOURCE: Food an Drug Administration

FAT CONTENT OF SELECTED FAT CONTENT OF SELECTED FOODSFOODS

• SKIM MILKSKIM MILK 5.3% 5.3% • SHERBETSHERBET 13.5% 13.5% • HAMBURGERHAMBURGER 31.8% 31.8% • 2% MILK2% MILK 37.2%- better than 37.2%- better than

whole whole • CHEESEBURGERCHEESEBURGER 38.4% 38.4% • WHOLE MILKWHOLE MILK 48.3%- drink 1% or 48.3%- drink 1% or

lessless• ICE CREAMICE CREAM 50.6% 50.6% • T-BONET-BONE 63.9% 63.9% • CHEDDAR CHEESECHEDDAR CHEESE 71.1% 71.1% • AVOCADOAVOCADO 71.5% - highest from plants71.5% - highest from plants• BACONBACON 74.3%74.3%• MARGARINEMARGARINE 98.0%98.0%• MAYONNAISEMAYONNAISE 100.0% 100.0%• VEGETABLE OIL 100.0%VEGETABLE OIL 100.0%

% FAT IN MEAT AND % FAT IN MEAT AND FISHFISH

• 88 HADDOCK, BROILEDHADDOCK, BROILED• 1010 SHRIMP, STEAMED SHRIMP, STEAMED • 1616 TUNA IN WATERTUNA IN WATER• 1717 TURKEY, BREAST, NO SKINTURKEY, BREAST, NO SKIN• 2020 CHICKEN, BREAT, NO SKINCHICKEN, BREAT, NO SKIN• 26 PORK TENDERLOIN, ROASTED26 PORK TENDERLOIN, ROASTED• 3030 BEEF, SIRLOIN, BROILEDBEEF, SIRLOIN, BROILED• 3434 HAM, LEANHAM, LEAN• 3535 CHICKEN, BREAST, WITH SKINCHICKEN, BREAST, WITH SKIN• 4040 TUNA IN OILTUNA IN OIL• 4545 FRIED SHRIMP, BREADEDFRIED SHRIMP, BREADED• 5252 FRIED CHICKEN, THIGH, FRIED CHICKEN, THIGH,

BREADEDBREADED• 6666 GROUND BEEF, BROILEDGROUND BEEF, BROILED• 7676 DUCK, ROAST, WITH SKINDUCK, ROAST, WITH SKIN• 7878 BACON, FRIEDBACON, FRIED

Carbohydrates—An Ideal Carbohydrates—An Ideal Source of EnergySource of Energy

• The primary function of dietary carbohydrate The primary function of dietary carbohydrate is to supply energy to body cells. is to supply energy to body cells.

• Cells in the brain, nervous system, and blood, Cells in the brain, nervous system, and blood, use only carbohydrates for fueluse only carbohydrates for fuel

• During high-intensity exercise, muscles get During high-intensity exercise, muscles get most of their energy from carbohydratesmost of their energy from carbohydrates

• During digestion, carbohydrates are broken During digestion, carbohydrates are broken into single sugar molecules such as glucose into single sugar molecules such as glucose for absorption; the liver and muscles take up for absorption; the liver and muscles take up glucose and store it in the form of glucose and store it in the form of glycogenglycogen

Simple and Complex Simple and Complex CarbohydratesCarbohydrates

• Simple carbohydrates contain one or two Simple carbohydrates contain one or two sugar units in each moleculesugar units in each molecule– Found naturally in fruits and milk and added Found naturally in fruits and milk and added

to many other foodsto many other foods– Include sucrose, fructose, maltose, and lactoseInclude sucrose, fructose, maltose, and lactose

• Complex carbohydrates consist of chains Complex carbohydrates consist of chains of many sugar moleculesof many sugar molecules– Found in plants, especially grains, legumes, Found in plants, especially grains, legumes,

and tubersand tubers– Include Include starchesstarches and most types of dietary and most types of dietary

fiberfiber

Refined Carbohydrates Refined Carbohydrates Versus Whole GrainsVersus Whole Grains

• Whole grains are higher than refined Whole grains are higher than refined carbohydrates in fiber, vitamins, minerals, carbohydrates in fiber, vitamins, minerals, and other beneficial compoundsand other beneficial compounds

• Whole grains take longer to digestWhole grains take longer to digest– Make people feel full soonerMake people feel full sooner– Cause a slower rise in glucose levelsCause a slower rise in glucose levels

• Choose foods that have a whole grain as Choose foods that have a whole grain as the first item on the ingredient list on the the first item on the ingredient list on the labellabel– Whole wheat, whole rye, whole oats, oatmeal, Whole wheat, whole rye, whole oats, oatmeal,

whole-grain corn, brown rice, popcorn, barley, whole-grain corn, brown rice, popcorn, barley, etc. etc.

Glycemic Index and Glycemic Index and Glycemic ResponseGlycemic Response

• Insulin and glucose levelsInsulin and glucose levels•Quick rise in glucose and insulin Quick rise in glucose and insulin

levels = high glycemic indexlevels = high glycemic index– Eating high glycemic index foods Eating high glycemic index foods

may increase appetitemay increase appetite– May increase risk of diabetes and May increase risk of diabetes and

heart diseaseheart disease– Unrefined grains, fruits, vegetables Unrefined grains, fruits, vegetables

and legumes – relatively low and legumes – relatively low glycemic indexglycemic index

23Nutrition Basics

Recommended Carbohydrate Recommended Carbohydrate IntakeIntake

• Adequate daily intake of carbohydrate = Adequate daily intake of carbohydrate = 130 grams130 grams

• Acceptable Macronutrient Distribution Acceptable Macronutrient Distribution Range = 45–65% of total daily calories as Range = 45–65% of total daily calories as carbohydratecarbohydrate

• Limit on intake of added sugarsLimit on intake of added sugars– Food and Nutrition Board: 25% or less of total Food and Nutrition Board: 25% or less of total

daily caloriesdaily calories– World Health Organization: 10% or less of World Health Organization: 10% or less of

total daily caloriestotal daily calories– MyPyramid: 32 grams (8 tsp) in a 2000-MyPyramid: 32 grams (8 tsp) in a 2000-

calorie dietcalorie diet

Nutrient RangesNutrient Ranges

• ProteinProtein 10-35 % of total calories, 10-35 % of total calories, 12- 15% 12- 15% recommended recommended

• FatFat 20-35% of total calories, 20-35% of total calories, less less than 30% than 30%

recommendedrecommended

• Carbohydrates Carbohydrates 45-65% of total calories, 45-65% of total calories, 55-60% 55-60% recommended recommended

Fiber – A Closer LookFiber – A Closer Look• Food and Nutrition BoardFood and Nutrition Board

– Dietary fiber Dietary fiber nondigestible carbohydrate that is nondigestible carbohydrate that is present naturally.present naturally.

– Functional fiber Functional fiber nondigestible carbohydrate that nondigestible carbohydrate that has been isolated or synthesized.has been isolated or synthesized.

– Total fiber Total fiber is the sum of both.is the sum of both.– Soluble (viscous) fiberSoluble (viscous) fiber– Insoluble fiberInsoluble fiber

• SourcesSources– All plant substances All plant substances

• Recommended intakeRecommended intake– 38 grams for adult men38 grams for adult men– 25 grams for adult women25 grams for adult women– Needs to come from foods not supplementsNeeds to come from foods not supplements

26Nutrition Basics

Vitamins—Organic Vitamins—Organic MicronutrientsMicronutrients

• Vitamins = organic (carbon-containing) Vitamins = organic (carbon-containing) substances needed in small amounts to help substances needed in small amounts to help promote and regulate chemical reactions promote and regulate chemical reactions and processes in body cells. and processes in body cells.

• Four vitamins are Four vitamins are fat-solublefat-soluble (A, D, E, (A, D, E, and K)and K)

• Nine vitamins are Nine vitamins are water-solublwater-soluble (C and e (C and the eight B-complexthe eight B-complex vitamins: thiamin, vitamins: thiamin, riboflavin, niacin, vitamin B-6, folate, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid)vitamin B-12, biotin, and pantothenic acid)

VitaminsVitamins

• Vitamins are abundant in fruits, Vitamins are abundant in fruits, vegetables, and grains; they are vegetables, and grains; they are also added to some processed also added to some processed foodsfoods

• If you consume too much or too If you consume too much or too little of a particular vitamin, little of a particular vitamin, characteristic symptoms of excess characteristic symptoms of excess or deficiency can developor deficiency can develop

MineralsMinerals• If you consume too much or too little of a If you consume too much or too little of a

particular mineral, characteristic symptoms particular mineral, characteristic symptoms of excess or deficiency can developof excess or deficiency can develop

• Minerals commonly lacking in the American Minerals commonly lacking in the American diet:diet:– IronIron = low intake can cause anemia (women) = low intake can cause anemia (women)– CalciumCalcium = low intake linked to osteoporosis = low intake linked to osteoporosis

(women)(women)– PotassiumPotassium = low intake linked to elevated blood = low intake linked to elevated blood

pressure and bone mineral losspressure and bone mineral loss– MagnesiumMagnesium

Most Americans ingest too much Most Americans ingest too much sodiumsodium – – linked to high blood pressurelinked to high blood pressure

Osteoporosis—Thinning of Osteoporosis—Thinning of BonesBones

• Dietary factors that build Dietary factors that build bone mass:bone mass:– CalciumCalcium– Vitamin DVitamin D– Vitamin KVitamin K– Other possible dietary Other possible dietary

factors: vitamin C, factors: vitamin C, magnesium, potassium, magnesium, potassium, manganese, zinc, copper, manganese, zinc, copper, boronboron

• Weight-bearing exerciseWeight-bearing exercise and strength training also and strength training also build and maintain bone build and maintain bone massmass

• Low levels of Low levels of estrogenestrogen is is also a factoralso a factor

• Dietary factors Dietary factors linked to loss of linked to loss of bone mass:bone mass:– AlcoholAlcohol– SodiumSodium– CaffeineCaffeine– RetinolRetinol– SodaSoda– Protein (if intake Protein (if intake

of calcium and of calcium and vitamin D is low)vitamin D is low)

Water—A Vital Water—A Vital ComponentComponent

• Human body is composed of about 50–60% Human body is composed of about 50–60% water; you can live only a few days without water; you can live only a few days without waterwater

• Foods and fluids you consume provide 80–Foods and fluids you consume provide 80–90% of your daily water intake90% of your daily water intake

• Adequate intake to maintain hydration:Adequate intake to maintain hydration:– Women = about 9 cups of fluid per Women = about 9 cups of fluid per

dayday– Men = about 13 cups of fluid per dayMen = about 13 cups of fluid per day

• Drink in response to thirst; consume Drink in response to thirst; consume additional fluids for heavy exerciseadditional fluids for heavy exercise

Other Substances in Other Substances in Food: AntioxidantsFood: Antioxidants

• Antioxidant = a substance that protects against the Antioxidant = a substance that protects against the breakdown of body constituents by free radicals; breakdown of body constituents by free radicals; actions include binding oxygen, donating electrons actions include binding oxygen, donating electrons to free radicals, and repairing damage to moleculesto free radicals, and repairing damage to molecules– Free radical = a chemically unstable, electron-Free radical = a chemically unstable, electron-

seeking compound that can damage cell seeking compound that can damage cell membranes and mutate genes in its search for membranes and mutate genes in its search for electronselectrons

• Many fruits and vegetables are rich in antioxidants Many fruits and vegetables are rich in antioxidants such as vitamin C, vitamin E, selenium, and such as vitamin C, vitamin E, selenium, and carotenoidscarotenoids

Nutritional Guidelines: Nutritional Guidelines: Planning Your DietPlanning Your Diet

• Dietary Reference Intakes (DRIs)Dietary Reference Intakes (DRIs) = = standards for levels of nutrient intake to standards for levels of nutrient intake to prevent nutrient deficiencies and reduce the prevent nutrient deficiencies and reduce the risk of chronic diseaserisk of chronic disease

• Dietary Guidelines for AmericansDietary Guidelines for Americans = general = general principles of good nutrition intended to help principles of good nutrition intended to help prevent certain diet-related diseasesprevent certain diet-related diseases

• MyPyramidMyPyramid = a food-group plan that provides = a food-group plan that provides practical advice to ensure a balanced intake of practical advice to ensure a balanced intake of essential nutrientsessential nutrients

Should You Take Should You Take Supplements?Supplements?

• The Food and Nutrition Board The Food and Nutrition Board recommends supplements only for certain recommends supplements only for certain groups:groups:– Folic acid for women capable of becoming Folic acid for women capable of becoming

pregnant (400 µg/day)pregnant (400 µg/day)– Vitamin B-12 for people over age 50 (2.4 Vitamin B-12 for people over age 50 (2.4

mg/day)mg/day)• Other possible situations for supplements:Other possible situations for supplements:

– Vitamin C for smokersVitamin C for smokers– Iron for menstruating womenIron for menstruating women– Vitamin K for newbornsVitamin K for newborns– People with certain special health concernsPeople with certain special health concerns

Daily ValuesDaily Values

• Daily Values = a simplified version Daily Values = a simplified version of the RDAs used on food labelsof the RDAs used on food labels

• Also included in Daily Values are Also included in Daily Values are standards for nutrients with no standards for nutrients with no established RDAestablished RDA

• Shown on food labels in terms of a Shown on food labels in terms of a 2000-calorie diet2000-calorie diet

Dietary Guidelines for Dietary Guidelines for AmericansAmericans

• Adequate Nutrients within Calorie Adequate Nutrients within Calorie NeedsNeeds– Focus on nutrient dense foods.Focus on nutrient dense foods.– Eat more dark green vegetables, orange Eat more dark green vegetables, orange

vegetables, legumes, fruits, whole grains, vegetables, legumes, fruits, whole grains, and low-fat and fat-free milk and milk and low-fat and fat-free milk and milk products. products.

– Eat less refined grains, saturated fat, trans Eat less refined grains, saturated fat, trans fat, cholesterol, added sugars, and calories.fat, cholesterol, added sugars, and calories.

– Plans that meet the goals include Plans that meet the goals include MyPyramid and DASH.MyPyramid and DASH.

Dietary Guidelines for Dietary Guidelines for AmericansAmericans

• Weight ManagementWeight Management– Evaluate body weight in terms of BMI.Evaluate body weight in terms of BMI.– Balance food intake and physical activity Balance food intake and physical activity

to avoid weight gain.to avoid weight gain.– To lose weight, decrease calorie intake, To lose weight, decrease calorie intake,

maintain adequate nutrient intake, and maintain adequate nutrient intake, and increase physical activity.increase physical activity.

Dietary Guidelines for Dietary Guidelines for AmericansAmericans

• Physical ActivityPhysical Activity– 30 minutes per day to reduce risk of 30 minutes per day to reduce risk of

chronic diseasechronic disease– 60 minutes per day to prevent weight gain60 minutes per day to prevent weight gain– 60-90 minutes per day to sustain weight 60-90 minutes per day to sustain weight

lossloss

Dietary Guidelines for Dietary Guidelines for AmericansAmericans

• Food Groups to EncourageFood Groups to Encourage– Fruits and vegetablesFruits and vegetables—choose a variety —choose a variety

of colors and kindsof colors and kinds– Whole grainsWhole grains—half of all servings of —half of all servings of

grains should be whole grainsgrains should be whole grains– Low-fat and fat-free milk and milk Low-fat and fat-free milk and milk

productsproducts

Dietary Guidelines for Dietary Guidelines for AmericansAmericans

• Fat Intake GoalsFat Intake Goals– Total fat: 20-35% of total daily Total fat: 20-35% of total daily

caloriescalories– Saturated fat: Less than 10% of total Saturated fat: Less than 10% of total

daily caloriesdaily calories– Trans fat: As little as possibleTrans fat: As little as possible– Cholesterol: Less than 300 mg per Cholesterol: Less than 300 mg per

dayday

Dietary Guidelines for Dietary Guidelines for AmericansAmericans

• Carbohydrate IntakeCarbohydrate Intake– Choose high-fiber foodsChoose high-fiber foods– Limit intake of added sugarsLimit intake of added sugars

• Sodium and PotassiumSodium and Potassium– Limit sodium intake (2300 mg per Limit sodium intake (2300 mg per

day; 1500 mg per day for those at day; 1500 mg per day for those at high risk)high risk)

– Consume adequate potassiumConsume adequate potassium• AlcoholAlcohol intakeintake—moderate if at all—moderate if at all

MyPyramidMyPyramid

• Food guidance system that promotes Food guidance system that promotes healthy food choices and physical healthy food choices and physical activityactivity

• Choosing a balance of servings from Choosing a balance of servings from different food groups meets nutrient different food groups meets nutrient needs and reduces chronic disease needs and reduces chronic disease riskrisk

• Balancing food choices and activity Balancing food choices and activity promotes weight managementpromotes weight management

MyPyramid: Discretionary MyPyramid: Discretionary CaloriesCalories

• If nutrient-dense forms are selected If nutrient-dense forms are selected from food groups, the remaining from food groups, the remaining discretionary calories may be used discretionary calories may be used to increase intake of fats or added to increase intake of fats or added sugars.sugars.

MyPyramidMyPyramid

MyPyramid: GrainsMyPyramid: Grains

• For a 2000-calorie diet, choose 6 For a 2000-calorie diet, choose 6 ounce-equivalents per dayounce-equivalents per day

• 1 ounce-equivalent:1 ounce-equivalent:– 1 slice of bread1 slice of bread– 1 small muffin1 small muffin– 1 cup ready-to-eat cereal flakes1 cup ready-to-eat cereal flakes– 1/2 cup cooked cereal, rice, grains, 1/2 cup cooked cereal, rice, grains,

pastapasta– 1 6-inch tortilla 1 6-inch tortilla

MyPyramid: VegetablesMyPyramid: Vegetables

• For a 2000-calorie diet, choose 2-1/2 For a 2000-calorie diet, choose 2-1/2 cups (5 servings) per daycups (5 servings) per day

• 1/2 cup or equivalent:1/2 cup or equivalent:– 1/2 cup raw or cooked vegetables1/2 cup raw or cooked vegetables– 1/2 cup vegetable juice1/2 cup vegetable juice– 1 cup raw leafy salad greens1 cup raw leafy salad greens

MyPyramid: VegetablesMyPyramid: Vegetables

• Choose vegetables from five groups:Choose vegetables from five groups:– Dark green vegetables (spinach, kale, Dark green vegetables (spinach, kale,

collards, bok choy, other leafy greens)collards, bok choy, other leafy greens)– Orange and deep yellow vegetables Orange and deep yellow vegetables

(carrots, winter squash, sweet potatoes)(carrots, winter squash, sweet potatoes)– Legumes Legumes – Starchy vegetables (corn, potatoes, Starchy vegetables (corn, potatoes,

peas)peas)– Others (e.g., tomatoes, bell peppers, Others (e.g., tomatoes, bell peppers,

green beans, cruciferous vegetables)green beans, cruciferous vegetables)

MyPyramid: FruitsMyPyramid: Fruits

• For a 2000-calorie diet, choose 2 For a 2000-calorie diet, choose 2 cups (4 servings) per daycups (4 servings) per day

• 1/2 cup or equivalent:1/2 cup or equivalent:– 1/2 cup fresh, canned, or frozen fruit1/2 cup fresh, canned, or frozen fruit– 1/2 cup fruit juice (100% juice)1/2 cup fruit juice (100% juice)– 1 small whole fruit1 small whole fruit– 1/4 cup dried fruit1/4 cup dried fruit

• Choose whole fruits oftenChoose whole fruits often

MyPyramid: MilkMyPyramid: Milk

• For a 2000-calorie diet, choose 3 For a 2000-calorie diet, choose 3 cups or the equivalent per daycups or the equivalent per day

• 1 cup or equivalent:1 cup or equivalent:– 1 cup milk or yogurt1 cup milk or yogurt– 1/2 cup ricotta cheese1/2 cup ricotta cheese– 1-1/2 ounces natural cheese1-1/2 ounces natural cheese– 2 ounces processed cheese2 ounces processed cheese

• Choose low-fat and fat-free itemsChoose low-fat and fat-free items

MyPyramid: Meat and MyPyramid: Meat and BeansBeans

• For a 2000-calorie diet, choose 5-1/2 For a 2000-calorie diet, choose 5-1/2 ounce-equivalents per dayounce-equivalents per day

• 1-ounce equivalents:1-ounce equivalents:– 1 ounce cooked lean meat, poultry, fish1 ounce cooked lean meat, poultry, fish– 1/4 cup tofu or cooked legumes1/4 cup tofu or cooked legumes– 1 egg1 egg– 1 tablespoon peanut butter1 tablespoon peanut butter– 1/2 ounce nuts or seeds1/2 ounce nuts or seeds

• Choose lean cuts, limit serving sizes, Choose lean cuts, limit serving sizes, and try one plant protein source and try one plant protein source dailydaily

MyPyramid: OilsMyPyramid: Oils

• For a 2000-calorie diet, choose 6 For a 2000-calorie diet, choose 6 teaspoons per dayteaspoons per day

• 1 teaspoon or equivalent:1 teaspoon or equivalent:– 1 teaspoon vegetable oil or soft 1 teaspoon vegetable oil or soft

margarinemargarine– 1 tablespoon salad dressing or light 1 tablespoon salad dressing or light

mayonnaisemayonnaise– Food sources: 8 large olives, 1/6 Food sources: 8 large olives, 1/6

medium avocado, 1/2 tablespoon peanut medium avocado, 1/2 tablespoon peanut butter, 1/3 ounce roasted nutsbutter, 1/3 ounce roasted nuts

Serving SizesServing Sizes• Grains Grains - 1 slice of bread,1 small muffin - 1 slice of bread,1 small muffin

(2.5 diameter), 1 cup ready-to-eat (2.5 diameter), 1 cup ready-to-eat cereal flakescereal flakes

• Vegetable Vegetable – 1 cup raw leafy – 1 cup raw leafy vegetables, 1/2 cup cooked or raw vegetables, 1/2 cup cooked or raw vegetables, 1/2 cup of vegetable juicevegetables, 1/2 cup of vegetable juice

• FruitFruit – ½ cup fresh, canned, or frozen – ½ cup fresh, canned, or frozen fruit, 1/2 cup 100% fruit juice,1 small fruit, 1/2 cup 100% fruit juice,1 small whole fruit, 1/4 cup dried fruit, 3/4 cup whole fruit, 1/4 cup dried fruit, 3/4 cup fruit juicefruit juice

52Nutrition Basics

Table 12.5 MyPyramid Daily Calorie Table 12.5 MyPyramid Daily Calorie Intake LevelsIntake Levels

53Nutrition Basics

The Vegetarian The Vegetarian AlternativeAlternative

• Types of vegetarian dietsTypes of vegetarian diets– Vegan = vegetarian who eats no animal Vegan = vegetarian who eats no animal

productsproducts– Lacto-vegetarian = vegetarian who includes Lacto-vegetarian = vegetarian who includes

milk and cheese products in the dietmilk and cheese products in the diet– Lacto-ovo-vegetarian = vegetarian who Lacto-ovo-vegetarian = vegetarian who

includes milk and cheese products and eggs includes milk and cheese products and eggs in the dietin the diet

– Partial vegetarian, semivegetarian, or Partial vegetarian, semivegetarian, or pescovegetarian = vegetarian who includes pescovegetarian = vegetarian who includes eggs, dairy products, and small amounts of eggs, dairy products, and small amounts of poultry and seafood in the dietpoultry and seafood in the diet

Vegetarian Diets and Vegetarian Diets and HealthHealth

• Vegetarian diets are lower in Vegetarian diets are lower in saturated fat and cholesterol and saturated fat and cholesterol and higher in complex carbohydrates, higher in complex carbohydrates, fiber, folate, vitamins C and E, fiber, folate, vitamins C and E, carotenoids, and phytochemicalscarotenoids, and phytochemicals

• Nutrients of concern for vegetarians Nutrients of concern for vegetarians include vitamin B-12, vitamin D, include vitamin B-12, vitamin D, calcium, iron, and zinccalcium, iron, and zinc

Dietary Challenges for Dietary Challenges for Special Population Special Population

GroupsGroups• Women—nutrient density, calcium, Women—nutrient density, calcium,

ironiron• Men—fruits, vegetables, grainsMen—fruits, vegetables, grains• College students—overall quality of College students—overall quality of

food choicesfood choices• Older adults—nutrient density, fiber, Older adults—nutrient density, fiber,

vitamin B-12vitamin B-12• People with special health concerns— People with special health concerns—

discuss with physician or dietitiandiscuss with physician or dietitian

57Nutrition Basics

Dietary SupplementsDietary Supplements

• May contain powerful bioactive May contain powerful bioactive chemicalschemicals

• Not regulated the way drugs are by Not regulated the way drugs are by the FDA in terms of testing and the FDA in terms of testing and manufacturemanufacture

• May interact with prescription and May interact with prescription and over-the-counter drugs and over-the-counter drugs and supplementssupplements

Foodborne IllnessFoodborne Illness• Most foodborne illness is caused by Most foodborne illness is caused by

pathogens (disease-causing microorganisms)pathogens (disease-causing microorganisms)• You can’t tell by taste, smell, or sight whether You can’t tell by taste, smell, or sight whether

a food is contaminateda food is contaminated• To prevent foodborne illness, handle, cook, To prevent foodborne illness, handle, cook,

and store foods in ways that prevent and store foods in ways that prevent microorganisms from spreading and microorganisms from spreading and multiplyingmultiplying

• New threat: bovine spongiform New threat: bovine spongiform encephalopathy (BSE or “mad cow disease”)encephalopathy (BSE or “mad cow disease”)

FoodFoodSafetySafety

• Cook foods to an appropriate temperate

• Keep hot foods hot and cold foods cold

Organic FoodsOrganic Foods

Organic foods tend to have lower levels of pesticide residues than conventionally grown crops

Organic = a designation applied to foods grown and produced according to strict guidelines limiting the use of pesticides, nonorganic ingredients, hormones, antibiotics, genetic engineering, irradiation, and other practices

Environmental Environmental ContaminantsContaminants

• Follow FDA/EPA limits for fish Follow FDA/EPA limits for fish consumption to avoid consuming consumption to avoid consuming excess mercuryexcess mercury

• Consider the sources of fish (farmed Consider the sources of fish (farmed vs. wild)vs. wild)

Food AdditivesFood Additives

• Most widely used are sugar, salt, corn Most widely used are sugar, salt, corn syrup, citric acid, baking soda, syrup, citric acid, baking soda, vegetable colors, mustard, peppervegetable colors, mustard, pepper

• Concerns about some additives:Concerns about some additives:– Monosodium glutamate (MSG) causes Monosodium glutamate (MSG) causes

some people to experience episodes of some people to experience episodes of sweating and increased blood pressuresweating and increased blood pressure

– Sulfites cause severe reactions in some Sulfites cause severe reactions in some peoplepeople

– Check food labelsCheck food labels

Food IntoleranceFood Intolerance• More common than true food allergiesMore common than true food allergies• Reaction to a food or food ingredient, Reaction to a food or food ingredient,

usually based on a problem with usually based on a problem with metabolismmetabolism

• Common intolerances include lactose Common intolerances include lactose intolerance, in which people are intolerance, in which people are deficient in the enzyme lactase, and deficient in the enzyme lactase, and gluten intolerancegluten intolerance

• Problems can be avoided by avoiding or Problems can be avoided by avoiding or limiting trigger foodslimiting trigger foods

• Keep a food diary to help identify Keep a food diary to help identify problemsproblems

A Personal Plan: A Personal Plan: Applying Nutritional Applying Nutritional

PrinciplesPrinciples• Assess your current dietAssess your current diet• Set goals for changeSet goals for change• Try additions and substitutions Try additions and substitutions

to bring your current diet to bring your current diet closer to your goalscloser to your goals

• Plan ahead for challenging Plan ahead for challenging situationssituations

STRATEGIES; SELECTING NUTRITIOUS FOODSSTRATEGIES; SELECTING NUTRITIOUS FOODS

TO SELECT NUTRITIOUS FOODS:

GIVEN THE CHOICE BETWEEN WHOLE FOODS & REFINED, PROCESSED FOODS, CHOOSE THE FORMER.

WHEN CHOOSING MEATS, CHOOSE THE LEAN ONES.

USE BOTH RAW & COOKED VEGETABLES & FRUITS.

INCLUDE LOW FAT MILK, MILK PRODUCTS, OR OTHER CALCIUM SOURCES FOR THE CALCIUM YOU NEED.

LEARN TO USE MARGARINE, BUTTER, & OILS SPARINGLY.

VARY YOUR FOOD CHOICES.

LOAD YOUR PLATE WITH VEGETABLES & UNREFINED STARCHY FOODS. A SMALL PORTION OF MEAT OR CHEESE IS ALL YOU NEED FOR PROTEIN.

WHEN CHOOSING BREADS AND CEREALS, CHOOSE THE WHOLE GRAIN VARETIES.

TO SELECT NUTRITIOUS FAST FOODSTO SELECT NUTRITIOUS FAST FOODS::

CHOOSE THE BROILED SANDWITH WITH LETTUCE, TOMATOES, & OTHER GOODIES – AND HOLD THE MAYO – RATHER THAN THE FISH OR CHICKEN PATTIES COATED WITH BREADCRUMBS AND COOKED IN FAT.

SELECT A SALAD – AND USE MORE PLAIN VEGETABLES THAN THOSE MIXED WITH OILY OR MAYONNAISE – BASED DRESSINGS. ORDER CHILI WITH MORE BEANS THAN MEAT. CHOOSE A SOFT BEAN BURRITO OVER TACOS WITH FRIED SHELLS.

DRINK LOW-FAT MILK RATHER THAN A COLA BEVERAGE.

WHEN CHOOSING FROM A VENDING MACHINE

CHOOSE CRACKER SANDWICHES OVER CHIPS & PORK RINDS.

CHOOSE PEANUTS, PRETZELS, & POPCORN OVER COOKIES & CANDY.

CHOOSE MILK AND JUICES OVER COLA BEVERAGES.

EATING HEALTHY AT FAST-FOOD RESTAURANTEATING HEALTHY AT FAST-FOOD RESTAURANT

LOOK FOR CHAINS THAT OFFER HEALTHY ALTERNATIVES SUCH AS WHOLE-GRAIN BUNS, SALADS, OR BAKED POTATOES.

FOR BREAKFAST, CHOOSE ENGLISH MUFFINS OR PANCAKES. LIMIT HASH BROWNS, BACON, SAUSAGE, CROISSANTS, BUTTER, AND DANISH ROLLS.

IF YOU CAN, CHOOSE A SALAD BAR; SELECT FAT-FREE OR LOW-FAT DRESSINGS

SKIP THE SODA; DRINK JUICE, LOW-FAT MILK, OR WATER INSTEAD.

BAKED POTATOES: A GOOD OPTION, BUT GET A VEGETABLE TOPPING ) IF YOU CAN INSTEAD OF BUTTER OR SOUR CREAM.

HAMBURGERS: GET A SINGLE, PLAIN BURGER; FOR CONDIMENTS, CHOOSE MUSTARD OR CATSUP. AVOID BACON AND MAYONNAISE.

CHICKEN: ORDER SKINLESS, OR TAKE THE SKIN OFF YOURSELF.

MEXICAN: CHOOSE CHICKEN TACOS OR BURRITOS INSTEAD OF BEEF; ORDER SOFT FLOUR TORTILLAS INSTEAD OF FRIED CORN TORTILLAS; CHOOSE DISHES WITH LOTS OF BEANS & VEGETABLES & LITTLE SOUR CREAM.

PIZZA: CHOOSE VEGETABLE TOPPINGS. LIMIT SAUSAGE, PEPPERONI, & HAMBURGER.