Nutrition Basics

Chapter 8

Nutritional Requirements: Components of a Healthy Diet

O 45 essential nutrientsO Proteins, Fats, Carbohydrates, Vitamins, Minerals

and Water.O Fuel potential. Kilocalories (kcalorie).

O 1 Kcalorie = amount of heat it takes to raise the temperature of 1 liter of fluid 1 degree of centigrade.

O 2000 kcalorie or calories per day meets a person’s needs.

O3 supply energyO Fat = 9 calories per gramO Protein = 4 calories per gramO Carbohydrates = 4 calories per gram 2

ProteinsO Forms muscle, bone, blood, enzymes,

hormones and cell membrane.O Twenty common amino acids

O Nine essential amino acids.O Eleven nonessential amino acids

O Complete proteins provide all essential amino acids (e.g., meat, fish, poultry, eggs, milk, cheese, and soy).O Most plant proteins are incomplete (e.g., peas,

beans, and nuts).O Recommended amount

O 0.8 gram per kilogram of body weight (0.36gper pound)

O 10-35% of total calorie intakeO Average is 15-16%

3

Fats or LipidsO Most concentrated source of energy

O stored energy and provides insulation and support for body organs

O Two fatsO Linoleic acid (unsaturated fatty acid)O Alpha-linoleic acid (polyunsaturated fatty acid)

O Triglycerides - glycerol molecule with 3 fatty acids

O Saturated Fat (solid at room temperature)O Mono-unsaturatedO Poly-unsaturatedO Hydrogenation (H+ + unsaturated fat)O Trans fatty acids 4

Fats and HealthO Cholesterol

*required for synthesis of cell membranes, vitamin D, and hormonesO High Density Lipo-Protein (HDLs) – good cholesterol; transport

cholesterol out of arteriesO Low Density Lipo-Protein (LDLs) – bad cholesterol; transport

cholesterol to organs and tissues, causing fat deposits on arterial walls

O Absorbs Fat-soluble vitamins (A,D,E & K)O Make up 25%-35% of total daily calories

O 7% from saturated fatO 10% from polyunsaturated fatO 20% from monounsaturated fat

O Omega-3 fatty acids – AMDR -5-10%O Omega-6 fatty acids – AMDR – 0.6-1.2%O Recommended Intake

O AdultsO Men 17 grams per day of linoleic and 1.6 grams of alpha-linoleicO Women 12 grams per day of linoleic and 1.1 grams of alpha-

linoleicO Only 3-4 teaspoons (15-20 grams) of vegetable oil per dayO AMDRs for total fat 20-35% AMDR=Acceptable Macronutrient Distribution Ranges

5

Chapter 9 6

CarbohydratesO Supply energy for the body cellsO Two groups

O Simple Carbs: One or two sugar unitsO Fruit, sugar, honey, malt (e.g., barley or wheat),

and milkO Complex Carbs: Multiple sugar units

O Starches and fiberO Grains – wheat, rye, rice, oats, barley, and millet

(white grains)O Legumes – dry beans, peas, and lentilsO Tubers – potatoes and yams

O DigestionO Mouth and small intestinesO Break down to glucose

7

Refined Carbohydrates Versus Unrefined (Whole) Grains

O All grains before processingO Inner layer, germO Middle layer, endospermO Outer layer, bran

O During processingO Germ and bran are removed leaving just the

starch of the endosperm

8

Glycemic Index and Glycemic Response

O Insulin and glucose levelsO Quick rise in glucose and insulin

levels = high glycemic indexO Eating high glycemic index

foods may increase appetiteO May increase risk of diabetes

and heart diseaseO Unrefined grains, fruits,

vegetables and legumes – relatively low glycemic index

9http://www.glycemicedge.com/glycemic-index-chart/

Recommended Carbohydrate Intake

O Average American – 200-300 gramsO 130 grams needed to meet the body’s

requirements for essential carbohydratesO Adults – 45-65% of total daily calories or 225-

325 grams

10

FiberOFood and Nutrition Board

O Dietary fiber nondigestible carbohydrate that is present naturally

O Functional fiber nondigestible carbohydrate that has been isolated or synthesized

O Total fiber is the sum of bothOSources

O All plant substances ORecommended intake

O 38 grams for adult menO 25 grams for adult womenO Needs to come from foods not supplements

11

VitaminsO Organic (carbon-containing) substances

required in small amounts to promote specific chemical reactions (catalyst) within a living cell.

O Thirteen vitamins:O Four Fat Soluble: A, D, E, and K.O Nine Water Soluble: C and 8 B-complex vitamins. Thiamin

(B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, B-12, Biotin and Pantothenic acid.

O Sources:O Human body does not manufacture most vitaminsO Abundant in fruits, vegetables and grains

12

MineralsO Inorganic compounds.OHelps to regulate body functions, aid in

growth, maintenance of body tissues, and a catalyst for energy release.

O17 essential minerals.O Major minerals - 100 milligrams or more.

O calcium, phosphorus (e.g., additives), magnesium (e.g., nuts), sodium, potassium, iron, and chloride (e.g., additives, such as sodium chloride).

13

WaterOComposed of about 50-60% waterOCan live up to 50 days without food ,

but only a few days without waterOWater and other beverages make-up

80-90% of your daily water intakeOMen – 3.7 total liters of water, with 3.0

liters (13 cups) coming from beveragesOWomen – 2.7 total liters of water, with

2.2 (9 cups) coming from beverages14

Other Substances in Food

Antioxidants – O Reduction in cancersO Vitamin C & E, selenium (e.g.,

nuts), carotenoids O Phytochemicals

O Soy foods may help lower cholesterol levels

O Cruciferous vegetables render some carcinogenic compounds harmless

O Allyl sulfides (garlic and onions) boosts the cancer-fighting immune cells

15

Chapter 9 16

Basal Metabolic RateYour basal metabolic rate, or BMR, is the minimum calorific requirement needed to sustain life in a resting individual. It can be looked at as being the amount of energy (measured in calories) expended by the body to remain in bed asleep all day!

BMR can be responsible for burning up to 70% of the total calories expended, but this figure varies due to different factors (see below). Calories are burned by bodily processes such as respiration, the pumping of blood around the body and maintenance of body temperature. Obviously the body will burn more calories on top of those burned due to BMR.

Harris-Benedict

Note: 1 inch = 2.54 cm.1 kilogram = 2.2 lbs.

Example: You are femaleYou are 30 yrs oldYou are 5' 6 " tall (167.6 cm)You weigh 120 lbs. (54.5 kilos)Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age)Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age)

Activity Multiplier

Sedentary = BMR X 1.2 (little or no exercise, desk job)Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Example:Your BMR is 1339 calories per dayYour activity level is moderately active (work out 3-4 times per week)Your activity factor is 1.55Your TDEE = 1.55 X 1339 = 2075 calories/day

Determine the energy cost: ______________________

USDA’s MyPyramid

21

Vegetarians

22

O Possible reasons:healthenvironmental concernsfinancial considerationsethics or religion

O Types: O Vegans (no animal products at all)O Lacto-vegetarians (milk and

cheese)O Lacto-ovo-vegetarians (eggs and

milk)O Partial vegetarians,

semivegetarians, and pescovegetarians (eggs, dairy products, poultry and seafood)

O A food plan for vegetariansO Vitamin B-12O Vitamin DO CalciumO IronO Zinc

Protecting Yourself Against Foodborne Illness

O Causes of Foodborne IllnessesO Campylobacter jejuniO SalmonellaO ShigellaO Escherichia coliO Listeria

monocytogenesO StaphylococcusO Clostridium botulinumO Norovirus

O Preventing and treating foodborne illnesses

O Environmental Contaminants and organic foods

O Food Allergies 23

Campylobacter jejuni

Salmonella

Escherichia coli

Staphylococcus

Food Allergies and Food Intolerances

O Food allergiesO Reaction of the body’s immune systemO Affect 2% of the adult populationO 4-6% of infantsO 90% of food allergies

O Cow’s milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish

O Food intolerances (metabolic problems)

24

Organic food: http://www.youtube.com/watch?v=wz0MHW5h-Lc&feature=related

Organic food: http://www.youtube.com/watch?v=wz0MHW5h-Lc&feature=related

Wellness Worksheet Assignment

Wellness Worksheets can be accessed online at www.mhhe.com/fahey8e

1. From the website above, click on “student edition” at the bottom left column.

2. Click on “wellness worksheets”3. Click on “126 Wellness Worksheets are available

online” in the middle of the page.4. Click on “

65: Determining Daily Energy and Macronutrient Intake Goals” and complete the worksheet.

5. Print out the completed worksheet and submit on Monday, March 19th