9 PowerPoint ® Lecture Outlines prepared by Dr. Lana Zinger, QCC CUNY Copyright © 2011 Pearson...

9PowerPoint® Lecture Outlines prepared by Dr. Lana Zinger, QCCCUNY

Copyright © 2011 Pearson Education, Inc.

Nutrition and You


Assessing Eating Behaviors: Are You What You Eat?

What Drives Us to Eat?

• Hunger – physiological impulse

• Appetite – more psychological

• Cultural and social meaning attached to food

• Convenience and advertising

• Habit or custom

• Emotional comfort

• Nutritional value

• Social interactions

• Regional/seasonal trends


Eating for Health

Nutrition • The science of the relationship between physiological

functions and essential elements of food Calorie

• Unit of measure that indicates the amount of energy we obtain from a food (cal)

Characteristics of a Healthy Diet• Adequate

• Moderate

• Balanced

• Varied

• Nutrient dense


Estimated Daily Caloric Needs


Trends in Per Capita Nutrient Consumption



Obtaining Essential Nutrients

Digestive Process

• Sequence of functions by which the body breaks down larger food particles into smaller, more usable forms

• Our bodies cannot synthesize some essential nutrients.

• Some essential nutrients are obtained from food.


The Digestive Process



Water: A Crucial Nutrient • 50 to 60 percent of the body is water

• Too little water can cause dehydration, an abnormal depletion of body fluids.

• Too much water can cause hyponatremia, a decreased concentration of sodium in the blood

• Water is necessary for:• Electrolyte and pH balance

• Major component of our blood, which carries oxygen and nutrients to the tissues, removes metabolic waste

• Recommended amount is 8 glasses/day (64 ounces)

• Is bottled water better?


Bottled Water Boom: Who Pays the Price?

Environmental Consequences • Factories use about 18 million barrels of oil and 130 billion

gallons of fresh water to make bottled water.

• Systems such as reverse osmosis purifiers use about 2 liters of fresh water running through a system.

• About 900,000 tons of plastic is needed to package bottles.

• Negative health risks are found in plastic bottles in bisphenol A (BPA), a component in some plastics.

• Bottled water is considered a “food” and requires much less frequent monitoring by the FDA for safety than tap water.

• In California alone, more than 1 billion water bottles are thrown into the trash.

• Entire populations are being left vulnerable to water shortages.


Bottled Water Boom: Who Pays the Price?

To Help to Curb the Environmental Threats:

• Don’t buy bottled water; instead use reusable stainless steel containers.

• When you have parties, use covered pitchers of ice water.

• Buy a water filter.

• Recycle any plastic bottles you use or see.

• Become involved in initiatives to ensure quality tap water in your community.



Proteins (4 cal/g)

• Second most abundant substance in humans next to water

• Key to all cells, antibodies, enzymes, and hormones

• Transport oxygen and nutrients

• Important role in developing/repairing bone, muscle, and skin

• Vital for human life

• May need additional protein if fighting off infection, recovering from surgery or blood loss, or recovering from burns



Amino acids

• Building blocks of protein

• 9 essential amino acids must be obtained from food.

• 11 nonessential amino acids are produced by the body.

• Link together to form

• Complete protein—supplies all essential amino acids

• Incomplete protein—may lack some amino acids, but these can be easily obtained from different sources.

• Few Americans suffer from protein deficiencies.

• 0.8g/kg

Can you give examples of complete proteins?


Complementary Proteins



Carbohydrates (4cal/g)

• Are the best fuel source and provide energy quickly and efficiently

• Brain work

• Simple Carbohydrates

• Glucose (monosaccharide)—most common form

• Fructose (monosaccharide)—fruit sugar

• Sucrose (disaccharide)—granulated table sugar

• Lactose (disaccharide)—milk sugar

• Maltose (disaccharide)—malt sugar

• Read labels! (corn syrup)


Carbohydrates

• Complex Carbohydrates (polysaccharides)

• Starches—grains, cereals, and vegetables (flour, bread, pasta, rice, corn, oats, barley, potatoes)

• Stored in muscles and the liver as glycogen

• Fiber— indigestible aid; helps move foods through the digestive system, soften stools

- dietary fiber (from plants), functional fiber (manufactured)



Fiber

• Insoluble

• Found in bran, whole-grain breads, and most fruits and vegetables

• Found to reduce risk of several forms of cancer

• Soluble

• Found in oat bran, dried beans, and some fruits and vegetables

• Helps lower blood cholesterol levels

• Helps reduce risk of cardiovascular disease



• Benefits of fiber include protection against

• Colon and rectal cancer

• Breast cancer

• Constipation

• Diverticulosis - bulges on intestinal wall

• Heart disease

• Diabetes 2

• Obesity

• Recommended amount is 20 to 35 grams/day



Glycemic Index (GI)

• The Glycemic Index is a system for rating the potential of foods to raise blood glucose levels.

• Foods that break down quickly and result in fast blood glucose surge have a high GI index rating.

• Combining carbohydrates with fats and proteins can lower the overall GI.

• Glycemic load refers to the amount of carbohydrates in the food you eat multiplied by the glycemic index of that food.



Fats (9cal/g)

• Also called lipids

• Misunderstood but a vital group of basic nutrients

• Maintain healthy skin

• Insulate body organs

• Maintain body temperature

• Promote healthy cell function

• Carry fat-soluble vitamins A, D, E, and K

• Are a concentrated form of energy



• Triglycerides make up 95 percent of total body fat

• Cholesterol makes up 5 percent of total body fat

• Can accumulate on inner walls of arteries and contribute to cardiovascular disease

• Ratio of cholesterol HDL/LDL helps determine risk for heart disease

• Types of Dietary Fat

• Saturated are mainly from animal sources and are solid at room temperature.

• Unsaturated generally come from plants and are usually liquid at room temperature.


Percentages of Saturated, Monounsaturated, Polyunsaturated, and Trans Fats in Common Vegetable Oils



Avoiding Trans Fatty Acid

• Created by process of making liquid oil into a solid

• Increase LDL levels while lowering HDL levels

• Eating trans fat increases risk of coronary and heart disease and sudden cardiac death

• Found in many margarines, baked goods, and restaurant deep-fried foods

• Read labels for partially hydrogenated oils, fractionated oils, shortening, lard or hydrogenation

• Don’t eliminate fat



• New Fat Advice: Is More Fat Ever Better?

• According to the American Heart Association, eating fewer than 15 percent of our calories as fat can actually increase blood triglycerides.

• Eat fatty fish.

• Use healthier oils (including olive oil).

• Eat green, leafy vegetables.

• Eat walnuts and use walnut oil.

• Eat ground flaxseed.



• Use Moderation with Fat Intake

• Read food labels.

• Use olive oil for cooking.

• Avoid margarine with trans fatty acids.

• Choose lean meat, fish, and poultry.

• Eat fewer cold cuts and less bacon, sausages, hot dogs, and organ meats.

• Choose nonfat dairy products.

• Use substitutes for higher-fat products.

• Think of your food intake as an average, over a day or two—if you have a heavy breakfast, eat a light dinner.


Toward Sustainable Seafood

• More than 70 percent of the world’s natural fishing grounds have been overfished.

• High levels of chemicals, parasites, bacteria, and toxins are now found in seafood.

• Mercury, a waste product of many industries, binds to proteins and stays in an animal’s body.

• Mercury can cause damage to the nervous system and kidneys, and cause birth defects.

• Farmed fish pose additional health risks and environmental concerns.

• Know where and how your fish is caught.

• See p. 265



Vitamins

• Potent, essential, organic compounds

• Promote growth and help maintain life and health

• Two types

• Fat soluble—absorbed through intestinal tract with the help of fats. A, D, E, and K vitamins are fat soluble.

• Water soluble—dissolve in water. B-complex vitamins and vitamin C are water soluble.

• Few Americans suffer from vitamin deficiencies.

• Overusing them can lead to a toxic condition known as hypervitaminosis.



Antioxidants

• Most common are vitamin C, vitamin E, and beta-carotene

• Free radicals damage or kill healthy cells.

• Antioxidants scavenge free radicals, slow their formation, and repair oxidative stress damage.

• Carotenoids • Lycopene (in tomatoes, papaya, pink grapefruit, and guava)

reduces the risk of cancer.

• Lutein (in green leafy vegetables, spinach, broccoli, kale, and brussels sprouts) protects the eyes.

• Red, orange and yellow pigments in fruit and veggies



Folate

• A form of vitamin B that is needed for DNA production in body cells

• Deficiency can result in spina bifida

• Dangers of taking too much folate include nerve damage, immunodeficiency problems, anemia, fatigue, headache, constipation, diarrhea, and weight loss.


A Guide to Water-Soluble Vitamins


A Guide to Water-Soluble Vitamins


A Guide to Fat-Soluble Vitamins



Minerals

• Inorganic, indestructible elements that aid the body

• Vitamins cannot be absorbed without minerals

• Macrominerals are needed in large amounts.

• Sodium, calcium, phosphorus, magnesium, potassium, sulfur, and chloride

• Trace minerals are needed in small amounts

• Iron, zinc, manganese, copper, and iodine

• Excesses or deficiencies of trace minerals can cause serious problems.



Sodium

• Necessary for regulation of blood and body fluids, transmission of nerve impulses, heart activity, and certain metabolic functions.

• Recommended consumption less than 1 teaspoon of table salt per day, less than 2000 mg

• Pickles, snack foods, processed cheeses, canned soups, frozen dinners, breads, smoked meats, and sausages contain large amounts.



Calcium

• Plays a vital role in building strong bones and teeth, muscle contraction, blood clotting, nerve impulse transmission, regulating heartbeat, and fluid balance within cell

• Recommended amount 1,000 to 1,200 mg/day

• Milk, calcium-fortified orange juice, soy milk, broccoli, cauliflower, peas, beans, nuts, and molasses are good sources.



Iron

• The most common nutrient deficiency globally

• Women aged 19 to 50 need about 18 mg per day, and men aged 19 to 50 need about 10 mg.

• Iron-deficiency anemia—body cells receive less oxygen, and carbon dioxide wastes are removed less efficiently

• Iron toxicity—ingesting too many iron containing supplements

• Nausea, vomiting, diarrhea, rapid heartbeat, weak pulse, dizziness, shock, confusion, men who consume excess iron have a higher risk of gallstones.


A Guide to Major Minerals

Continued


A Guide to Major Minerals


A Guide to Trace Minerals

Continued


A Guide to Trace Minerals


Reading a Food Label


Determining Your Nutritional Needs

Supplements: Research on the Daily Dose

• Dietary Supplements

• Products taken by mouth to supplement existing diets

• Includes vitamins, minerals, and herbs

• FDA does not evaluate supplements prior to their marketing; companies are responsible for their own monitoring

• A multivitamin added to a balanced diet will generally do more good than harm.

• Probiotics—live microorganisms found in fermented foods that optimize the bacterial environment in our intestines



The MyPyramid Food Guide

• Replaced the Food Guide Pyramid to account for varied nutritional needs throughout the U.S. population

• Emphasizes

• Personalization

• www.mypyramid.gov

• Gradual improvement

• Physical activity

• Variety

• Moderation

• Proportionality


MyPyramid Plan



Using the MyPyramid Plan

• Understanding serving sizes

• Discretionary calories

• Physical activity

• Eating nutrient-dense foods

• Use “Tracker”


Serving Size Card


Gender & Health

Men and Women Have Different Needs

• Women have cyclical changes.

• During pregnancy and lactation, women’s nutritional requirements increase substantially.

• During the menstrual cycle, many women report significant food cravings.

• Men have more lean tissue (burn more calories).

• Men also tend to consume more red meat and less fruits and vegetables than women do.


Vegetarianism

Reasons for Pursuing a Vegetarian Lifestyle

• Animal welfare

• Improving health

• Environmental concerns

• Natural approaches to wellness

• Food safety

• Weight loss

• Weight maintenance


Vegetarianism

Types of Vegetarian Diets

• Vegan

• Lacto-vegetarian

• Ovo-vegetarian

• Lacto-ovo-vegetarian

• Pesco-vegetarian

• Semivegetarian

The MyPyramid Plan is adaptable for a vegetarian diet


Vegetarianism

Benefits to a Balanced Vegetarian Diet

• May weigh less.

• Have better cholesterol levels

• Have fewer problems with constipation and diarrhea

• Have lower risk of heart disease

• Have reduced risk of some cancers, particularly colon cancer

• Have reduced risk of kidney disease


Nutritional Needs for People with Different Energy Requirements


Improved Eating for the College Student

When Time and Money Are Short

• Ask for nutritional analyses of items.

• Order salads, but be careful about what you add to them.

• Avoid lard-based or other saturated-fat products and trans fats.

• Avoid giant sized portions, and refrain from ordering extras

• Limit beverages and foods high in added sugars.

• At least once per week, add a vegetable-based meat substitute into your fast-food choices.


Food Safety: A Growing Concern

Foodborne Illnesses

• Foodborne pathogens sicken over 76 million people and cause 400,000 hospitalizations and 5,000 deaths per year.

• Signs

• Cramping

• Nausea

• Vomiting

• Diarrhea

• Most of the time, symptoms occur 5 to 8 hours after eating.


Budget Nutrition Tips



Contributing Factors to the Increase in Foodborne Illnesses

• Globalization of food supply

• Introduction of pathogens to new geographic regions

• Exposure to unfamiliar foodborne hazards

• Changes in microbial populations

• Increased susceptibility of varying populations

• Insufficient education about food safety



Avoiding Risks in the Home

• Keep hot foods hot and cold foods cold.

• Freeze or eat fish, poultry, or meats within 1 or 2 days.

• Eat leftovers within 3 days.

• Wash hands, cutting boards, counters, and knives.

• Use a meat thermometer.

• Never thaw foods at room temperature.


Food Safety: A Growing Concern Food Irradiation: How Safe Is It?

• Approved by USDA in February 2000

• Use gamma irradiation from radioactive cobalt, cesium, or other X-ray sources

• Breaks chemical bonds in the DNA of bacteria

• Rays essentially pass through the food

• Lengthens shelf life and prevents spread of microorganisms

• Reduces need for toxic chemicals currently used

• Marked with the radura logo

U.S. FDA label



Food Additives

• Substances added to food to reduce the risk of foodborne illness, that prevent spoilage, enhance nutrient value, and enhance the look and taste of foods

• Examples of common additives include

• Antimicrobial agents

• Antioxidants

• Artificial color, nutrient additives, and flavor enhancers such as MSG

• Sulfites



Food Allergy or Food Intolerance?

• Food Allergies

• Abnormal response to a food triggered by the immune system

• Symptoms include rapid breathing or wheezing, hives, rash, eczema, runny nose, facial swelling, or respiratory problems (anaphylactic reaction)

• In 2004, Congress passed the Food Allergen Labeling and Consumer Protection Act (FALCPA), which requires food manufacturers to clearly label foods containing ingredients that are common allergens.



Food Allergy or Food Intolerance?

• Food Intolerances

• Less dramatic reaction than food allergies

• Not the result of immune system response

• Generally shows as gastric upset

• Lactose intolerance is common and also happens in response to food additives (MSG, sulfites, gluten)

• May have psychological triggers



Is Organic for You?

• Food developed, grown, or raised without use of synthetic pesticides, chemicals, or hormones

• As of 2010, organic food sales estimated to be about $23.8 billion

• Foods need to meet criteria set by USDA to be certified organic

• Locavores—people who eat only food grown or produced locally

USDA label for certified organic foods

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