Chapter 8

Copyright © 2008 Pearson Education, Inc.,publishing as Pearson Benjamin Cummings

PowerPoint® Lecture Slide Presentation

prepared by

Michael Hall

Chapter 8

Nutrition:Eating for Optimum

Health

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings

Objectives

Examine the factors that influence dietary choices. Discuss how to change old eating habits, including how to use

MyPyramid. Summarize the major essential nutrients. Discuss food as a form of medicine and the facts related to new

trends in nutrition. Distinguish among the various forms of vegetarianism. Discuss issues surrounding gender, exercise, and nutrition. Discuss how unique situations in your life can influence

dietary needs. Discuss the unique problems college students face when trying

to eat healthy foods. Explain food safety concerns facing Americans and people in

other regions of the world.


Assessing Eating Behaviors

Hunger – lack or shortage of basic foods needed to provide the energy and nutrients that supports health

Appetite – a learned desire to eat that may or may not have anything to do with feeling hungry

Nutrition – the science that investigates the relationship between physiological function and the essential elements of the foods we eat


Eating Influences

Cultural and social meanings attached to food

Convenience

Habit or custom

Advertising

Availability

Economy

Emotional comfort

Weight/body image

Social interaction

Regional/seasonal trends

Nutritional value

Environmental conditions


Eating For Health

Nutrient

Calorie

• Proteins

• Fats

• Carbohydrates

Vitamins

Minerals

Water


Estimated Daily Calorie Needs, by Age

Table 8.1


Trends in Caloric Intake

Figure 8.1a


Trends in Caloric Intake (continued)

Figure 8.1b


Obtaining Essential Nutrients

Water

• Dehydration

• Bathes cells

• Aids in fluid and electrolyte balance

• Transports molecules and cells

• Major component of blood

Proteins

Carbohydrates

Fats


The Digestive Process

Digestive process – the process by which foods are broken down and either absorbed or excreted by the body

Saliva – aids in chewing and swallowing as well as containing enzymes

Esophagus – tube that connects the mouth to the stomach

Stomach – digestive organ that allows food to mix with enzymes and stomach acids

Small intestine – allow nutrients to be absorbed into the blood stream


The Digestive Process

Figure 8.2


Proteins

Proteins are broken down into amino acids 9 of the 20 combinations of amino acids are known as

“essential amino acids” Essential amino acids – must be obtained from diet,

the other 11 combinations are produced naturally by the body

Complete protein foods contain the 9 essential amino acids. Typically animal products contain complete protein

Food from plant sources are typically incomplete; however is it possible to use a combination of plant sources to obtain all 9 essential proteins


Complementary Proteins

Figure 8.3


Calculating Your Protein RDA

Figure 8.4


Carbohydrates

Simple Sugars

• Monosaccharides

• Disaccharides

Complex Sugars

• Polysaccharides

Athletic performance

• Carbohydrate loading

Sugar and weight loss


Artificial Sweeteners

Table 8.2


Fiber

Fiber – the indigestible portion of plant foods that helps move foods through the digestive system

Insoluble fiber – found in bran, whole-grain breads and cereal, and most fruits and vegetables

Soluble fiber – oat bran, dried beans, and some fruits and vegetables


Fiber Benefits

Protection against colon and rectal cancer

Protection against breast cancer

Protection against constipation

Protection against diverticulosis

Protection against heart disease

Protection against diabetes

Protection against obesity


Fats

Fats (lipids) – vital role in maintaining health skin and hair, insulating body organs against shock, maintaining body temperature, and promoting health cell function

Triglycerides – most common form of fat circulating in the blood (95 percent of body fat). The liver converts excess calories into triglycerides

Cholesterol – the remaining 5 percent of body fat, can accumulate on the inner walls of arteries

• Plaque – the build up of cholesterol; major cause of atherosclerosis

• HDL

• LDL


PUFAs andMUFAs

Fat cells consist of chains of carbon and hydrogen

Saturated – unable to hold any more hydrogen

Unsaturated fat (MUFA)

Polyunsaturated fat (PUFA)

Trans fat (partially hydrogenated)


Trans-fatty Acids

Trans-fatty acids – fatty acids that are produced when polyunsaturated oils are hydrogenated to make them more solid

Raises LDL and lower HDL


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

Figure 8.5


Reducing Total Fat In Your Diet

Read food labels

Choose fat-free or low-fat

Use olive oil, peanut oil, canola oil

Eat fish high in Omega 3’s

Choose lean meats

Add walnuts and flaxseeds

Select nonfat dairy products

Limit processed and convenience foods


Vitamins

Vitamins – essential, organic compounds that promote growth and help maintain life and health

Fat soluble – are absorbed through the intestinal tract with the help of fats (vitamins A, D, E, and K)

Water soluble – easily dissolved with water (B complex and vitamin C)

Hypervitaminosis – overuse of vitamin supplements leading to a toxic condition


Minerals

Macrominerals

Trace minerals

Sodium

Calcium

Iron

• Anemia

• Pica

• Hemochromatosis


Determining Your Nutritional Needs

Recommended Dietary Allowances (RDAs)

Adequate Intake (AI)

Tolerable Upper Intake Level (UL)

Dietary Reference Intake (RDI)

Daily Values (DV)


Reading a Food Label

Figure 8.6


ABC News: Nutrition

PlayVideoPlay

Video| Nutrition


ABC News: Nutrition

Discussion Questions:

Discuss whether you think manufacturers are intentionally misleading consumers regarding serving size listings on their products. Why or why not?

What kinds of standards for food labeling would you recommend to manufacturers?


The MyPyramid Plan

Figure 8.7


Making MyPyramid Work For You

Personalization

Gradual improvement

Physical activity

Variety

Moderation

Proportionality


Know Your A B C’s

Aiming for Fitness

Building a healthy base

Choosing sensibly


Let MyPyramid Be Your Guide

Work to achieve adequacy

Eat a balanced diet in moderation

Seek variety within groups


Vegetarianism

Vegans

Lacto-vegetarians

Ovo-vegetarians

Lacto-ovo-vegetarians

Pesco-vegetarians

Semivegetarians (“non-red meat eaters”)


Antioxidants

Oxidative stress

Free radicals

Vitamin C, E, beta-carotene and other carotenoids, and selenium

• Lycopene

• Lutein


Folate

Folate – the form of vitamin B believed to protect against cardiovascular disease and decrease homocysteine

Homocysteine – amino acid that has been linked to vascular diseases

Dietary folate equivalent (DFE) – established to distinguish folate in food from its synthetic counterpart folic acid


Gender and Nutrition

Women

• Menarche

• Pregnancy

• Lactation

• Menopause

Men

• Differ from women in body size and composition

• Metabolism


Changing The “Meat And Potatoes” American

Heavy meat eaters at risk for prostate cancer and colon cancer

3 servings of fruit or vegetables per day lower chance of stroke in men by 22 percent

Diets high in fruit and vegetables lower risk of lung cancer in smokers

Fruits and vegetables protect against cancer of the lower esophagus


Improved Eating For The College Student

Fast foods

• Ask for nutritional info

• Avoid mayo and sauces

• Hold the cheese

• Order single burgers

• Order salads, use dressing sparingly

• Avoid deep fried foods

• Avoid giant sizes


Improved Eating For The College Student – cont.

When funds are short

• Use coupons

• Shop at discount warehouses

• Plan ahead for menu

• Purchase meat and other products in volume

• Cook large meals and freeze leftovers

• If you have no money, check with local health department for assistance programs


Food Safety

Food-borne illness

Responsible use at home

Food irradiation

Food additives

Food allergies or food intolerance

Organically grown foods


The USDA’s Fight BAC!

Figure 8.10


Recognizing the Common Foodborne Illnesses

Table 8.7

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