health and wellness chapter 12

© 2012 McGraw-Hill Higher Education. All rights reserved.

Nutrition BasicsNutrition Basics

Chapter 12


Nutritional Requirements: Nutritional Requirements: Components of a Healthy DietComponents of a Healthy Diet

Your body requires 45 essential nutrients:◦ Proteins, fats, carbohydrates, vitamins, minerals, water Macronutrients Micronutrients Body obtains nutrients through process of digestion

Energy in food is expressed as kilocalories (kcalorie) 1 kcalorie = amount of heat it takes to raise the temperature of 1 liter of fluid 1

degree centigrade 2,000 calories per day meets a person needs. 1,000 calories = 1 kcalorie 3 categories supply energy

Fat = 9 calories per gram Protein = 4 calories per gram Carbohydrates = 4 calories per gram

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Table 12.1 The Six Classes of Table 12.1 The Six Classes of Essential NutrientsEssential Nutrients

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© 2012 McGraw-Hill Higher Education. All rights reserved. 4

Figure 12.1 The Digestive SystemFigure 12.1 The Digestive System


Proteins – Basis of Body StructureProteins – Basis of Body Structure Form muscle, bone, blood, enzymes, hormones,

cell membranes◦ Twenty common amino acids – building blocks Nine essential amino acids Eleven nonessential amino acids◦ Complete proteins provide all essential amino acids Most animal proteins provide complete proteins Most plant proteins are incomplete

Plants, legumes, nuts Combine 2 vegetables to make up missing amino acids

◦ Recommended amount 0.36 grams per pound of body weight 10-35% of total calorie intake

Average is 15-16%

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Fats (or Lipids)Fats (or Lipids) Essential in small amounts Most concentrated source of energy (9 cals/gram)◦ Stored energy, provides insulation and support for body organs◦ Two fats are essential components of diet

Linoleic acid Alpha-linolenic acid◦ 10% from saturated fats◦ Triglycerides - glycerol molecule with 3 fatty acid chains

Animal fats primarily made of triglycerides Unsaturated Monounsaturated Polyunsaturated Saturated Hydrogenation Trans fatty acids

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Fats and HealthFats and Health Cholesterol◦ Low density lipoprotein (LDL) – “bad” cholesterol◦ High density lipoprotein (HDL) – “good” cholesterol

Absorbs fat-soluble vitamins (A,D,E, K) Omega-3 fatty acids – AMDR 5-10% Omega-6 fatty acids – AMDR 0.6-1.2% Recommended intake◦ Adults

Men 17 grams per day of linoleic and 1.6 grams of alpha-linolenic Women 12 grams per day of linoleic and 1.1 grams of alpha-linolenic◦ Only 3-4 teaspoons (15-20 grams) of vegetable oil per day◦ AMDRs for total fat 20-35%

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CarbohydratesCarbohydrates Supply energy for body cells Two groups◦ Simple carbs: one or two sugar units Fruit, sugar, honey, malt, and milk◦ Complex carbs: multiple sugar units Starches and fiber

Grains – wheat, rye, rice, oats, barley, millet Legumes – dry beans, peas, lentils Tubers – potatoes, yams

◦ Digestion Mouth and small intestines Break down to glucose

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Refined Carbohydrates versus Refined Carbohydrates versus Whole GrainsWhole Grains Refined (processed) Unrefined (whole grains) All grains before processing◦ Inner layer: germ◦ Middle layer: endosperm◦ Outer layer: bran

During processing◦ Germ and bran are removed, leaving just the

starchy endosperm9


Glycemic Index and Glycemic Index and Glycemic ResponseGlycemic Response Insulin and glucose levels Quick rise in glucose and insulin levels

= high glycemic index◦ Eating high glycemic index foods may

increase appetite◦ May increase risk of diabetes and heart

disease◦ Unrefined grains, fruits, vegetables and

legumes – relatively low glycemic index

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Recommended Carbohydrate IntakeRecommended Carbohydrate Intake Average American consumes 200-300 grams 130 grams needed to meet the body’s

requirements for essential carbohydrates Recommended: adults 45-65% of total daily

calories (225-325 grams) WHO recommends a limit of 10% of total

calories from added sugars USDA recommends about 8 teaspoons of sugar

per day

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Fiber – A Closer LookFiber – A Closer Look Food and Nutrition Board◦ Dietary fiber: nondigestible carbohydrate that is present

naturally◦ Functional fiber: nondigestible carbohydrate that has been

isolated or synthesized◦ Total fiber is the sum of both◦ Soluble (viscous) fiber◦ Insoluble fiber

Sources◦ All plant substances

Recommended intake◦ 38 grams for adult men◦ 25 grams for adult women◦ Needs to come from foods, not supplements

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VitaminsVitamins Organic (carbon-containing) substances required

in small amounts to regulate various processes within a living cell

13 vitamins:◦ 4 fat soluble: A, D, E, K◦ 9 water soluble: C and 8 B-complex vitamins (thiamin (B1),

riboflavin (B2), niacin (B3), pyridoxine (B6), folate, B-12, biotin, pantothenic acid)

Sources:◦ Human body does not manufacture most vitamins◦ Abundant in fruits, vegetables, grains

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MineralsMinerals Inorganic micronutrients (do not contain carbon) Help to regulate body functions, aid growth,

maintain body tissues, release energy 17 essential minerals◦ Major minerals: 100+ milligrams per day Calcium, phosphorus, magnesium, sodium, potassium,

chloride

◦ Trace minerals: minute amounts Copper, fluoride, iodide, iron, selenium, zinc

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WaterWater You are composed of about 50-60% water Can live up to 50 days without food, but only a

few days without water Food and fluids you consume provide

80-90% of your daily water intake;the rest is through metabolism

Food and Nutritional Board◦ Men: 3.7 total liters of water, with 3.0 liters

(13 cups) coming from beverages◦ Women: 2.7 total liters of water, with 2.2 liters

(9 cups) coming from beverages

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Other Substances in FoodOther Substances in Food Antioxidants ◦ React with free radicals◦ Vitamin C, vitamin E, selenium, carotenoids

Phytochemicals ◦ Soy foods may help lower cholesterol levels◦ Cruciferous vegetables render some carcinogenic

compounds harmless◦ Allyl sulfides (garlic and onions) boost the cancer-

fighting immune cells

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Nutritional Guidelines:Nutritional Guidelines:Planning Your DietPlanning Your Diet Here are several tools to help you design a

healthy diet:◦ Dietary Reference Intakes◦ Dietary Guidelines for Americans◦ MyPyramid

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Dietary Reference Intakes (DRIs)Dietary Reference Intakes (DRIs) Food and Nutrition Board set standards RDAs (recommended daily allowance) AI (adequate intake) Include standards for both recommended and

maximum safe intakes Established standards for nutrient intake Prevent nutrient deficiencies Promote health Daily Values used on food labels◦ Based on 2,000 calorie diet

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Dietary Guidelines for AmericansDietary Guidelines for Americans Reduce overall calories Eat a variety of nutrient-dense foods Limit saturated fats to less than 7% of total calories Limit cholesterol to less than 300 mg per day Choose high-quality proteins Choose carbohydrates wisely Eat less sodium Eat more potassium Reduce or eliminate alcohol Follow food safety guidelines

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Figure 12.3 Nutrient Density of 12-ounce Figure 12.3 Nutrient Density of 12-ounce Portions of Selected BeveragesPortions of Selected Beverages


USDA’s MyPyramidUSDA’s MyPyramid USDA released in 2005 Reminds consumers to make healthy food choices and to

be active every day Key messages: Personalization Daily physical activity Moderation of food intake Proportionality Variety Gradual improvement

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Figure 12.4 Figure 12.4 USDA’s MyPyramidUSDA’s MyPyramid

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Figure 12.5 MyPyramid Figure 12.5 MyPyramid Food Intake PatternsFood Intake Patterns

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Table 12.6 MyPyramid Daily Calorie Table 12.6 MyPyramid Daily Calorie Intake LevelsIntake Levels

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MyPyramid: Number of Daily MyPyramid: Number of Daily Servings and Serving SizesServings and Serving Sizes Grains (6)Grains (6):: 1 slice of bread, 1 small muffin (2.5”

diameter), 1 cup ready-to-eat cereal flakes, ½ cup cooked cereal, 1 (6”) tortilla

Vegetables (5)Vegetables (5):: ½ cup cooked or raw vegetables, 1 cup raw leafy salad greens,½ cup of vegetable juice

Fruit (4)Fruit (4): : ½ cup fresh/canned/frozen fruit, ½ cup 100% fruit juice, 1 small whole fruit, ¼ cup dried fruit

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Milk/Dairy (3)Milk/Dairy (3): : 1 cup milk or yogurt, ½ cup ricotta cheese, 1½ oz. natural cheese, 2 oz. processed cheese

Meat and Beans (5½)Meat and Beans (5½):: 1 oz. cooked lean meat/poultry/fish, ¼ cup cooked dry beans or tofu, 1 egg, 1 tablespoon peanut butter, ½ oz. nuts or seeds

Oils (6 teaspoons per day)Oils (6 teaspoons per day) Discretionary calories,Discretionary calories,

solid fats, and added sugarssolid fats, and added sugars

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MyPyramid: Number of Daily MyPyramid: Number of Daily Servings and Serving SizesServings and Serving Sizes


The Vegetarian AlternativeThe Vegetarian Alternative Reasons Types: ◦ Vegans◦ Lacto-vegetarians◦ Lacto-ovo-vegetarians◦ Partial vegetarians◦ Semivegetarians◦ Pescovegetarians

A food plan for vegetarians◦ Vitamin B-12◦ Vitamin D◦ Calcium◦ Iron◦ Zinc

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Functional FoodsFunctional Foods Foods to which health-promoting or

disease-preventing components have been added

Fortified, enriched, enhanced Examples Calcium-fortified orange juice Margarine enriched with sterols to

lower the risk of heart disease Sports bars for energy Vitamin B-12 enriched soy milk

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Dietary Challenges for Special Dietary Challenges for Special Population GroupsPopulation Groups

Children and teenagers College students Older adults Athletes People with special health concerns

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A Personal Plan: Making Informed A Personal Plan: Making Informed Choices About FoodChoices About Food

Reading food labels Reading dietary supplement labels Evaluating functional foods

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Using Food LabelsUsing Food Labels


Protecting Yourself Against Protecting Yourself Against Foodborne IllnessFoodborne Illness

Causes of foodborne illnesses:◦ Campylobacter jejuni◦ Salmonella◦ Shigella◦ Escherichia coli◦ Listeria monocytogenes◦ Staphylococcus aureus◦ Clostridium botulinum◦ Norovirus

Preventing and treating foodborne illnesses

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Organic foods◦ Concerned about pesticides and other environmental

contaminants◦ Must meet strict USDA guidelines

Guidelines for fish consumption◦ Do not eat shark, swordfish, king mackerel, or tilefish◦ Eat up to 12 oz. a week of a variety of fish and shellfish

that is lower in mercury◦ Limit albacore tuna to 6 oz. per week◦ Check advisories about the safety of recreationally

caught fish

Environmental Contaminants and Environmental Contaminants and Organic FoodsOrganic Foods

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Some 2,800 substances are added to foods to maintain or improve nutritional quality, freshness, to help in processing or preparation, or to alter taste or appearance

Most common: sugar, salt, corn syrup, citric acid, baking soda, vegetable colors, mustard, pepper

Potential health concerns: Nitrates and nitrites BHA and BHT Sulfites Monosodium glutamate (MSG)

Additives in FoodAdditives in Food

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Used to produce specific desired traits in plants, animals, or microorganisms

Food irradiation Kills potentially harmful pathogens Genetically modified foods (GM) Alters characteristics of a plant, animal, or microorganism

through gene manipulation Animal cloning FDA deems safe for human consumption, but

probably will be used as breeding stock Labeling of GM foods FDA does not require special labeling for GM foods

Food BiotechnologyFood Biotechnology

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Food Allergies and Food IntolerancesFood Allergies and Food Intolerances

Food allergies◦ Reaction of the body’s immune system◦ Affect 1.5% of the adult population◦ Affect up to 6% of infants◦ 90% of food allergies Cow’s milk, eggs, peanuts, tree nuts, soy, wheat, fish,

shellfish

Food intolerances◦ Problem lies with metabolism rather than with

the immune system36


Nutrition BasicsNutrition Basics

Chapter 12

health and wellness chapter 12

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mcgrawhill higher education

grams of alpha

common amino acids

missing amino acids

fatty acids amdr

animal proteins

body cells

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