copyright © 2012 the mcgraw-hill companies. all rights reserved. chapter 8 – nutrition basics:...

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Chapter 8 – Nutrition Basics: Energy and Nutrients

Coming Up in this Chapter

□Sources of energy in your diet□Key information about essential

nutrients, health, and wellness□Food labels□Your current nutrient intake and

recommended nutrient intake


Dietary Definitions

□Essential Nutrients Cannot be made by the body and must be supplied by the diet

□Dietary Reference intakes (DRIs)□Replaces RDA (recommended daily allowance)

□A set of guidelines for the daily intake of nutrients

□Helps prevents nutrient deficienciesCopyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Dietary Components

□Essential nutrients that contain calories

□Carbohydrates□ fat□ protein

□Essential nutrients having no calories

□Vitamins□Minerals□water


Table 8-1 Essential Nutrients


Table 8-2 Estimated calorie requirements for adults, age 20 years


Carbohydrates

□Carbohydrates are sugars and starches from plants


Carbohydrates

□Simple carbohydrates□Glucose, sucrose, fructose, and lactose

□Complex carbohydrates□Wheat, oats, rice, legumes, other

vegetables□Whole grains


Whole grains

A kernel of whole grain has three parts

1. Bran: outer covering rich in fiber and vitamins

2. Germ: inner part containing vitamins

3. Endosperm: center part containing complex carbohydrates or starches


Refined whole grains

□Refining strips whole grains of their germ and bran

□Only the starchy endosperm remains□Removes most of the nutrients


Function of carbohydrates

□ Primary energy source□ Non-digestible form (fiber)1. Aids in elimination2. Regulates blood glucose3. Regulates cholesterol


Recommended intake

□Carbohydrates should be 45-65%□Primarily:Whole grainsFruitsVegetablesLimit the amount of added sugars


Glycemic Index

□How quickly you consume carbohydrates increases the level of glucose in your blood□Choose foods high in fiber.□Choose fresh or raw foods.□Limit intake of added sugars.


Fiber

□Soluble Fiber□Improves insulin sensitivity□Delays the return of hunger□Improves the removal of cholesterol

□Insoluble Fiber□Makes bulky and softer stools□Makes elimination easier and more

complete


Protein

□Made up of molecules called amino acids□Non-essential amino acids (11)□Essential amino acids (9)

□Complete proteins□Contain all essential amino acids

□Incomplete proteins□Lack one or more essential amino acids


Function of protein

□Build muscle□Cartilage□Skin□Some hormones□All enzymes


Sources of proteins

□Complete proteinsMeatFishDairy productsEggsSoy


Sources of proteins

Incomplete proteins:□Legumes□Nuts□Seeds□Whole grains


Recommended Protein

□Healthy adults □0.36 grams per pound (or 0.8 grams per

kilogram)

□10-35 percent of total daily calories


Fats

□What are fats used for?□Cellular integrity□Healthy reproduction□Absorption of fat-soluble vitamins□Cushioning of organs□Thermal insulation□Energy (9calories per gram)


Types of Fat

□Saturated fatty acids□Unsaturated fatty acids□Polyunsaturated fatty acids□Trans fatty acids□Omega-3 fatty acids


Fats (lipids)

□Fats: chains of carbon atoms with hydrogen atoms attached

□Saturated fats: carbon atoms are fully bonded with hydrogen atoms

□Monounsaturated fats: have room for two hydrogen atoms

□Polyunsaturated fats: have room for four or more hydrogen atoms


Hydrogenation

□Hydrogenated products have hydrogen atoms added into them so they are more resistant to spoilage

□Hydrogenation yields a new type of fat called transfatty acids

□Trans fats raise LDL levels and lower HDL levels


Cholesterol

□Cholesterol is needed for cell wall functioning

□For the production of hormones, such as estrogen and testosterone

□Cholesterol is naturally produced by the liver and located in cell walls

□There is no dietary need for cholesterol


Recommended Fat Intake

□Most Americans get plenty□20-35 percent of total daily calories□10 percent or less in saturated fats□Dietary cholesterol: 300 mg or less

daily

□Read food labels


Comparison of dietary fats


Acceptable Macronutrient Distribution Ranges

□Percent of total daily calories


Nutrient Percent of Total

Carbohydrate 45-65Fat (total) 20-35Protein 10-35

Vitamins

□Vitamins are organic compounds necessary in small amounts for good health; they do not supply energy

□Fat-soluble vitamins: A, D, E, and K

□Water-soluble vitamins: C and the B group


Vitamins

Necessary to regulate certain body functions and processes

□Tissue growth and repair□Release energy from nutrients□Preservation of healthy cells□Maintain nerves, skeletal tissue, red

blood cells and immune function


Vitamin deficiency

Scurvy caused by lack of vitamin C□Produces weakness, bleeding gums

and tooth lossRickets caused by lack of vitamin D□Causes stunted growth, bowed limbs,

weak teeth


Vegan diet

□Most likely to be deficient in vitamin B-12□B-12 is found in meat, fish, poultry,

milk and yogurt□Therefore, look for fortified grain

products or take a B-12 supplement


Minerals

□Minerals are inorganic compounds

□Macrominerals (major minerals) are required in large amounts—more than 100 mg/day

□Microminerals (trace minerals) are required in small amounts—less than 100 mg/day


Minerals

□Perform functions similar to vitamins□Liberation of energy□Regulation of growth and

development


Macro Minerals

□Calcium, sodium, phosphorus, magnesium, potassium and chloride.

Most likely to be deficient in calcium□RDI is: 1000mg, vitamin D is

necessary for calcium absorptionMost likely to have excessive amounts

of sodium□RDI is: 1500mg


Energy Density andNutrient Density

□Energy Density□The amount of energy in a food per unit

of weight (fats)

□Nutrient Density□Naturally rich in vitamins, minerals, and

other beneficial foods that provide relatively few calories (fruits & vegetables)


Water

□Men are about 60 percent water by weight

□Women are about 55 percent water by weight


Sources of water

□Water (Obviously)

□Juice□Fruits□Vegetables□Soft drinks: loaded with sugar and

chemicals


Recommended Water Intake

□Drink until you don’t feel thirsty□At least 8 glasses every day□½ oz per pound of body weight

□Average intakes□Men 3.7 liters ( 3.9 quarts)□Women 2.7 liters (2.6quarts)


Food Labels

□Based on 2,000 calories per day□Check serving size□Regulated by the FDA


Food Labels


Compare Labels


Assessing Your Diet

□Lab activity 8.1& 8.2 in text book□Keep a food log□Read food labels


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