Nutrition Basics

Chapter Twelve 2

Nutritional Requirements: Components of A Healthy Diet

Essential nutrients Proteins, Fats, Carbohydrates, Vitamins, Minerals and Water.

Fuel Potential. Kilocalories (kcalorie). 1 Kcalorie (Kcal)= amount of heat it takes to raise the temperature of 1 liter of

fluid 1 degree of centigrade----or 1 pound of water another 4 deg F. 1 calorie (cal)= amount of heat to raise one gram of water 1 deg C. 2000 kcalorie or calories per day meets a person needs. 1000 calories = 1 kcalorie. 3 supply energy

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

Chapter Twelve 3

bomb calorimeter to figure calories

Chapter Twelve 4

Proteins Forms muscle, bone, blood, enzymes, hormones

and cell membrane. Twenty(or 22) common amino acids amino acid has COOH at one end, then NH2, and a

side chain gives amino acid name. Nine essential amino acids(must get from diet) Eleven nonessential amino acids

Complete proteins provide all essential amino acids. Most animal proteins. Most plant proteins are incomplete.

Combine 2 vegetables to make up missing amino acids. Recommended amount

0.8 gram per kilogram of body weight 10-35% of total calorie intake

Average is 15-16%

Chapter Twelve 5

Fats or Lipids Most concentrated source of energy

stored energy and provides insulation and support for body organs

Saturated Fat Mono-unsaturated Poly-unsaturated Hydrogenation Trans fatty acids

Chapter Twelve 6

Fats and Health Cholesterol

High Density Lipo-Protein (HDL’s) – good cholesterol Low Density Lipo-Protein (LDL’s) – bad cholesterol 60 mg/dL and above=High HDL cholesterol. An HDL of 60

mg/dL and above is considered protective against heart disease.

LDL less than 100 mg/dL=Optimal Absorbs Fat-soluble vitamins (A,D,E & K)

Make up 25%-35% of total daily calories 7% from saturated fat 10% from polyunsaturated fat 20% from monounsaturated fat

Recommended Intake Adults

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

Only 3-4 teaspoons (15-20 grams) of vegetable oil per day AMDRs for total fat 20-35%

Chapter Twelve 7

Carbohydrates(plants)

Supply energy for the 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, and millet Legumes – dry beans, peas, and lentils Tubers – potatoes and yams

Digestion Mouth and small intestines Break down to glucose

Chapter Twelve 8

Recommended Carbohydrate Intake

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

requirements for essential carbohydrates

Adults – 45-65% of total daily calories or 225-325 grams

Chapter Twelve 9

Fiber – 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 Sources

All plant substances Recommended intake

38 grams for adult men 25 grams for adult women Needs to come from foods not supplements

Chapter Twelve 10

Vitamins Organic (carbon-containing) substances required in

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

Thirteen vitamins: Four Fat Soluble: A, D, E, and K. Nine Water Soluble: C and 8 B-complex vitamins. Thiamin (B1),

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

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

Chapter Twelve 11

Minerals

Inorganic compounds. Helps to regulate body functions,aid in

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

17 essential minerals. Major minerals - 100 milligrams or more.

calcium, phosphorus, magnesium, sodium, sulfur, sodium, potassium and chloride.

Trace minerals – minute amounts. Cobalt, copper, fluoride, iodide, iron, manganese,

molybdenum, selenium, and zinc

Chapter Twelve 12

Water

body Composed of about 50-60% water Can live up to 50 days without food , but only

a few days without water Water and other beverages make-up 80-90%

of your daily water intake 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 (9

cups) coming from beverages

Chapter Twelve 13

Other Substances in Food

Antioxidants – Reduction in cancers Vitamin C & E, selenium, carotenoids

Phytochemicals Soy foods may help lower cholesterol levels Cruciferous(brocolli/cabbage) vegetables

render some carcinogenic compounds harmless

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

Chapter Twelve 14

Dietary Reference Intakes (DRIs) Set standards by Food and Nutrition Board of

the National Academy of Sciences - developed RDAs and AI (adequate intake)

Include standards for both recommended and maximum intakes

Established standards for nutrient intake in order to prevent nutrient deficiencies

Should you take supplements? DRIs guide you will the nutritional needs with

food, rather than the use of supplements Daily values – U.S. Food and Drug

Administration use on food labels Based on 2000 calorie diet

Chapter Twelve 15

Dietary Guidelines for Americans

Eating a variety of nutrient-dense foods Control calorie intake to manage healthy weight Physically active every day Plenty of grains, vegetables and fruits Choose fats wisely Choose carbohydrates wisely Prepare foods with little salt and sugar Moderation of alcohol consumption Keep foods safe to eat

Chapter Twelve 16

Weight Management

Overweight and obesity are major public health problem

Americans need to reduce the amount of calories

Increase physical activity Make wiser food choices

Chapter Twelve 17

Physical Activity

Aim to accumulate at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity

Brisk walk at a pace of 3-4 mile per hour Manage body weight--- engage in 60 minutes

of moderately to vigorous intense activity Sustain weight loss engage daily in at least

60-90 minutes of moderate activity

Chapter Twelve 18

Food Groups to Encourage Fruits and vegetables

4 1/2 cups or the equivalent of 9 servings each day

Dark green vegetables Orange vegetables Legumes

Whole grains Low-Fat and Fat-free milk and milk

products

Chapter Twelve 19

Fats Fats and oils provide the essential fatty

acids needed Total fat: 20-35% of total daily calories Saturated Fat: Less than 10% of total

calories Trans fat: as little as possible Cholesterol: Less than 300 mg per day

Chapter Twelve 20

trans fat

Chapter Twelve 21

Carbohydrates

Important energy source Fiber promotes healthy digestion and

helps reduce the risk of type 2 diabetes and heart disease

Consumption of foods and beverages high in added sugar should be avoided

Chapter Twelve 22

Food Safety

Foodborne disease affect 76 million Americans each year

Be careful around Poultry Meats Eggs Shellfish Milk products Fresh fruits and vegetables

Chapter Twelve 23

Serving Sizes Grains Grains - 1 slice of bread,1 small muffin (2.5

diameter), 1 cup ready-to-eat cereal flakes

VegetableVegetable – 1 cup raw leafy vegetables, 1/2 cup cooked or raw vegetables, 1/2 cup of vegetable juice

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

Chapter Twelve 24

Serving Sizes Milk/Dairy Milk/Dairy -1 cup milk or yogurt,1/2 cup ricotta cheese,1.5 oz natural cheese,2 oz. Processed cheese.

Meat and BeansMeat and Beans – 1 ounce cooked lean meat,.1/4 cup cooked dry beans or tofu, 1 egg, 1 tablespoon peanut butter, ½ ounce nuts or seeds

Chapter Twelve 25

Personal Plan: Making Informed Choices About Food

Reading Food Labels Reading Dietary Supplement Labels Evaluating Functional Foods

Chapter Twelve 26

Food Allergies and Food Intolerances Food allergies

Reaction of the body’s immune system Affect 2% of the adult population 4-6% of infants 90% of food allergies

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

Food intolerances

Chapter Twelve 27

body mass index--BMI

measure for human body shape based on an individual's mass and height.

Formula: weight (lb) / [height (in)]2 x 703 or use internet

Chapter Twelve 28

BMI

Below 18.5 Underweight 18.5 -- 24.9 Normal 25.0-- 29.9 Overweight 30.0 and Above Obese

Chapter Twelve 29

BASAL METABOLIC RATE

Basal metabolic rate (BMR) is the amount of energy expended while at rest in a neutrally temperate environment, in the post-absorptive state (meaning that the digestive system is inactive, which requires about twelve hours of fasting).The release of energy in this state is sufficient only for the functioning of the vital organs, such as the heart, lungs, brain and the rest of the nervous system, liver, kidneys, sex organs, muscles and skin. BMR decreases with age and with the loss of lean body mass. Increasing muscle mass increases BMR.

calories released per kilogram of body weight or per square meter of body surface per hour.

Chapter Twelve 30

BMR formula

Men: BMR=66.47+ (13.75 x W) + (5.0 x H) - (6.75 x A)

Women: BMR=665.09 + (9.56 x W) + (1.84 x H) - (4.67 x A)

or use internet