Nutrition Basics Chapter 9

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Nutrition BasicsChapter 9
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Nutritional Requirements

• Body requires 45 Essential nutrients
• Proteins, Fats, Carbohydrates, Vitamins, Minerals
  and Water.
• Fuel Potential.
• Kilocalories (kcalorie).
• 1 Kcalorie amount of heat it takes to raise the
  temperature of 1 liter of fluid 1 degree of
  centigrade.
• 2000 kcalorie or calories per day.
• 1000 calories 1 kcalorie.

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Proteins

• Forms muscle, bone, blood, enzymes, hormones and
  cell membrane.
• Amino Acids protein 10-15 of diet.
• Nine essential 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.
• Most Americans diets consume too much animal
  proteins converted to fat.

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Fats or Lipids

• Most concentrated source of energy
• stored energy and provides insulation and support
  for body organs
• 10 from saturated fats
• Triglycerides - glycerol molecule with 3 fatty
  acids
• Saturated Fat
• Mono-unsaturated
• Poly-unsaturated
• Hydrogenation
• Trans fatty acids

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Fats and Health

• 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
• Cholesterol
• Total Cholesterol 200mg/dl or less
• High Density Lipo-Protein (HDLs)
• more than 60 mg/dl
• Low Density Lipo-Protein (LDLs)
• less than 130 mg/dl
• Omega-3 fatty acids

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Carbohydrates

• Supply energy to the brain
• Simple Carbs sugar, honey,fruits and milk
• Complex Carbs Grains, grain products, potatoes,
  and legumes
• 55 of total calories - simple carbs make up only
  15 of total calories

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Carbohydrates

• Refined carbs vesus Whole grain
• Recommended Carbohydrate Intake
• Average 250 grams per day
• Miinimum of 50-100 grams of essential

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Recommended Grams Per DayBased on a 2200 Cal Per
Day

• Fats 30 of calories per day
• 2200 X 30 660 calories
• 660/9 cal/per/gram 73 grams per day
• Proteins 15 of calories per day
• 2200 X 15 330 calories
• 330/4 calories per gram 83 grams per day
• Carbs 55 of calories per day
• 220 X 55 1210 calories
• 1210/4 calories per gram 303 grams per day

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Dietary Fiber

• Plant substances that are difficult to digest.
• Soluble fiber.
• Insoluble fiber.
• Increase fiber 20-35 grams per day.
• fruits, vegetables, cereals, legumes and whole
  grains.

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Vitamins

• Organic 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, and Pantothenic
  acid.

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Minerals

• Inorganic compounds.
• Helps to regulate body functions,aid in
  growth,maintenance of body tissues, and a
  catalyst for energy release.
• 17 essential minerals.
• 7 macro minerals - 100 milligrams or more.
• calcium, phosphorus, magnesium, sulfur, sodium,
  potassium and chloride.

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Minerals

• 10 trace minerals.
• Chromium, cobalt, copper, fluoride, iodide, iron,
  manganese, molybdenum, selenium and zinc.

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Water

• Composed of about 60 water
• Can live up to 50 days without food , but only a
  few days without water
• Foods and Fluids consumed make-up 80-90 of your
  daily water intake

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Other Substances in Food

• Functional foods
• Antioxidants -
• Vitamin B,C E - Reduction in cancers
• Free radicals
• Phytochemicals
• cruciferous vegetables

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Dietary Reference Intakes (DRIs)

• Set standards by Food and Nutrition Board of the
  National Academy of Sciences - developed RDAs and
  AI
• Established standards for nutrient intake in
  order to prevent nutrient deficiencies

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Serving Sizes

• Grains - (6-11 servings)- 1 slice of bread, 1
  oz.of cereal, 1/2 cup cooked rice or pasta, 3-4
  small or 2 large crackers
• Vegetable - (3-5 servings)-1 cup raw leafy
  vegetables, 1/2 cup cooked or raw vegetables, 3/4
  cup of vegetable juice
• Fruit - (2-3 servings)-1 medium piece of fruit,
  1/2 grape fruit, 1/2 cup of chopped,cooked or
  canned fruit, 1/4 cup dried fruit, 3/4 cup fruit
  juice

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Serving Sizes

• Milk/Dairy -(2-3servings)- 1 cup milk or yogurt,
  11/2 oz natural cheese,2 oz. Processed cheese.
• Meat and Beans - 2-3 oz cooked meat, poultry or
  fish, 1-11/2 cooked dry beans, 2 eggs, 4-6
  tablespoons peanut butter, 2/3 cup nuts.
• Fats,Oils, and Sweets -

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Dietary Guidelines for Americans

• ABCs
• Eating a variety of foods
• Maintaining healthy weight
• Plenty of grains, vegetables and fruits
• Diet low in fat
• Moderation of sugar
• Moderation of salt and sodium
• Moderation of alcohol consumption

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Vegetarians

• Reasons
• Types
• Vegans
• Lacto-vegetarians
• Lacto-ovo-vegetarians
• Partial vegetarians
• Pescovegetarians
• Semivegetarians
• Food Group for Lacto-vegetarian

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Special Diets

• Women- consume fewer calories, need of essential
  nutrients (calcium iron).
• Men- too much red meat, not enough fruits,
  vegetables and grains.
• Children and Teenagers
• College Students
• Older Adults
• Athletes
• Special Health Concerns

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Personal Plan Making Informed Choices About Food

• Reading Food Labels
• Reading Dietary Supplement Labels
• Evaluating Functional Foods
• Protecting yourself Against Foodborne Illness
• Environmental Contaminants
• Organic foods
• Food Allergies

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Personal Plan

• No single diet provides optimal health
• People who eat by the guidelines probably do not
  need supplements

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Dietary Supplements

• Dramatic increase in use
• Regulation of drugs versus supplements
• Consumer protection

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Protecting Yourself Against Foodborne Illness

• Causes of foodborne illnesses
• Preventing and treating foodborne illnesses

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Food Allergy and Intolerance

• Food allergies
• Food intolerance

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