Nutrition Basics

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Nutrition Basics

• Chapter 9

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Essential Nutrients

• Must be obtained from food because body doesnt
  manufacture them or enough of them
• Digestion- break down of food into compounds your
  body can absorb and use
• Absorption- nutrients enter blood stream
• Metabolism- use of foods energy
• Kilocalories- energy in food measured in
  kilocalories
•   1 kilocalorie equals 1000 calories

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Protein

• Form structural components of muscles and bones
• Form parts of the blood, enzymes, some hormones,
  and cell membranes
• Amino acids- building blocks of protein

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Protein continued

• Complete protein- supply all the essential amino
  acids (meat, fish, eggs, milk)
• Incomplete protein- doesnt supply all the
  essential amino acids (legumes, nuts)
• Recommended protein intake- 10-35 of your daily
  calorie intake

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Fats

• Most concentrated source of energy
• Insulate body, support and cushion organs, absorb
  fat-soluble vitamins, and add flavor and texture
  to food

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Types of Fats

• Monounsaturated and Polyunsaturated- liquid at
  room temperature plant products (oils)
  monounsaturated healthier
• Saturated- fatty acids attached to hydrogen
  atoms- solid at room temperature animal products
  (meat, milk)
• Trans fatty acids- caused by hydrogenation deep
  fried foods, snack foods and baked goods, stick
  margarine

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Cholesterol

• Waxy substance found in blood and cells needed
  for cell membranes, vitamin D, and hormone
  synthesis
• Low density lipoproteins (LDL)- bad- increases
  risk of heart disease saturated and trans fatty
  acids raise LDL levels unsaturated fats lower
  LDL levels
• High density lipoproteins (HDL)- good- good for
  heart health monounsaturated fats increase HDL
  levels trans fatty acids lower HDL levels

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Omega-3 Fatty Acids

• May help protect against some cancers and improve
  cholesterol levels
• Found in fish, some nuts and flax seeds

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Fats continued

• Recommended fat intake- 1 tablespoon of oil per
  day 20- 35 of total calories (restrict
  saturated fat and trans fatty acid intake)

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Carbohydrates

• Needed primarily to supply energy for body cells,
  muscles use carbohydrates for fuel

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Types of Carbohydrates

• Simple carbohydrates- contain only one or two
  sugar units provide sweetness to foods (sucrose,
  fructose, lactose)
• Complex carbohydrates- consist of chains of many
  sugar molecules, starches and dietary fiber
  found in plants, grains, legumes, tubers
  (potatoes, yams)

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Carbohydrates continued

• Refined carbohydrates- processed, lowered fiber,
  vitamins, minerals
• Whole grains- unprocessed, contain germ and bran
  (layers of the grain) take longer to chew and
  digest

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Glycemic Index and Glycemic 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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Carbohydrates continued

• Recommended carbohydrate intake- 45-65 of total
  calories- variety of foods rich in complex
  carbohydrates and whole grains

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Dietary Fiber

• Consists of plant substances that are difficult
  to digest
• Provides bulk for feces which helps elimination
• Too much fiber can cause gas

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Types of Fiber

• Dietary fiber- found naturally in plants such as
  grains, legumes, vegetables
• Functional fiber- added to a food product or
  dietary supplement
• Total fiber- sum of dietary and functional fiber

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Fiber continued

• Sources of fiber- all plant foods fruits,
  vegetables, and whole grains are the best sources
• Recommended Intake- 38 grams per day-men 25 gm
  per day- women

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Vitamins

• Organic (contain carbon) substances needed to
  promote and regulate chemical reactions and
  processes in the body
• Need 13 (4 are fat soluble, 9 are water soluble)
• Antioxidants- help preserve healthy cells in the
  body (ACE)
• Deficiencies or excesses can create health
  problems

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Minerals

• Inorganic compounds needed for regulation,
  growth, and maintenance of body tissues and
  functions
• 17 essential minerals (6 are major minerals,
  others are trace minerals)
• Deficiencies or excesses are not healthful

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Water

• Used in digestion and absorption of food,
  serves as lubricants or cushions, regulates body
  temperature, and transports substances in body
• Lose water through urine, feces, sweat, and
  evaporation from lungs
• Need 8 cups per day, more if you live in hot
  climate or exercise vigorously

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Dietary Reference Intakes (DRIs)

• Established by the Food and Nutrition Board of
  the National Academy of Sciences-1997
• Provides minimal maximal levels for age ranges
  to prevent nutrient deficiencies and reduce risk
  of chronic diseases
• Daily values-based on a 2000 calorie diet,
  percents are included on food labels

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Food Labels

• Serving size
• Calories from fat
• Daily values
• Nutrients to limit- fat, cholesterol, and sodium
  amounts
• Nutrients to include- dietary fiber, vitamins A
  and C, calcium, and iron

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http//www.cfsan.fda.gov/dms/foodlab.html
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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

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www.mypyramid.gov
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Key Messages of MyPyramid

• Personalization- individualized tips
• Daily physical activity
• Moderation
• Proportionality
• Variety
• Gradual improvement

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Other Information to Consider

• Organic
• Video
• Additives in foods
• News report
• Food irradiation
• Video (press launch on right side of page)
• Genetically modified foods
• Controversial animation
• Specialized diets
• Vegetarianism