Nutrition Basics

© 2008 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

Chapter 9

© 2008 McGraw-Hill Higher Education. All rights reserved. Chapter 9 2

Nutritional Requirements: Components of A Healthy Diet

• 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 meets a person needs.

• 3 supply energy– Fat = 9 calories per gram– Protein = 4 calories per gram– Carbohydrates = 4 calories per gram


Proteins• Forms muscle, bone, blood, enzymes, hormones

and cell membrane.– Twenty common amino acids

• Nine essential amino acids.• Eleven nonessential amino acids

– Complete proteins provide all essential amino acids (e.g., meat, fish, poultry, eggs, milk, cheese, and soy).

• Most plant proteins are incomplete (e.g., peas, beans, and nuts).

– Recommended amount• 0.8 gram per kilogram of body weight (0.36g

per pound)• 10-35% of total calorie intake

– Average is 15-16%


Fats or Lipids• Most concentrated source of energy

– stored energy and provides insulation and support for body organs– Two fats

• Linoleic acid (unsaturated fatty acid)• Alpha-linoleic acid

– 10% from saturated fats– Triglycerides - glycerol molecule with 3 fatty acids

• Saturated Fat (solid at room temperature)• Mono-unsaturated• Poly-unsaturated• Hydrogenation (H+ + unsaturated fat)• Trans fatty acids


Fats and Health• Cholesterol

*required for synthesis of cell membranes, vitamin D, and hormones– High Density Lipo-Protein (HDLs) – good cholesterol; transport cholesterol

out of arteries– Low Density Lipo-Protein (LDLs) – bad cholesterol; transport cholesterol to

organs and tissues, causing fat deposits on arterial walls• 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

• Omega-3 fatty acids – AMDR -5-10%• Omega-6 fatty acids – AMDR – 0.6-1.2%• 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% AMDR=Acceptable Macronutrient Distribution Ranges



Carbohydrates• Supply energy for the body cells• Two groups

– Simple Carbs: One or two sugar units• Fruit, sugar, honey, malt (e.g., barley or wheat), and milk

– Complex Carbs: Multiple sugar units• Starches and fiber

– Grains – wheat, rye, rice, oats, barley, and millet (white grains)– Legumes – dry beans, peas, and lentils– Tubers – potatoes and yams

– Digestion• Mouth and small intestines• Break down to glucose


Refined Carbohydrates Versus Unrefined (Whole) Grains• All grains before processing

– Inner layer, germ– Middle layer, endosperm– Outer layer, bran

• During processing– Germ and bran are removed leaving

just the starch of the endosperm


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


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


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


Vitamins• Organic (carbon-containing) substances required in

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

• Thirteen vitamins (see Table 9.1):– 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


Minerals• Inorganic compounds.• Helps to regulate body functions, aid in growth, maintenance

of body tissues, and a catalyst for energy release.• 17 essential minerals (see Table 9.2).

– 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


Water• 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


Other Substances in Food

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

• Phytochemicals – Soy foods may help lower cholesterol levels– Cruciferous vegetables render some

carcinogenic compounds harmless– Allyl sulfides (garlic and onions) boosts the

cancer-fighting immune cells


Basal Metabolic Rate

Your basal metabolic rate, or BMR, is the minimum calorific requirement needed to sustain life in a resting individual. It can be looked at as being the amount of energy (measured in calories) expended by the body to remain in bed asleep all day!

BMR can be responsible for burning up to 70% of the total calories expended, but this figure varies due to different factors (see below). Calories are burned by bodily processes such as respiration, the pumping of blood around the body and maintenance of body temperature. Obviously the body will burn more calories on top of those burned due to BMR.


Harris-Benedict

Note: 1 inch = 2.54 cm.1 kilogram = 2.2 lbs.

Example: You are femaleYou are 30 yrs oldYou are 5' 6 " tall (167.6 cm)You weigh 120 lbs. (54.5 kilos)Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age)Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age)


Activity multiplierSedentary = BMR X 1.2 (little or no exercise, desk job)Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Example:Your BMR is 1339 calories per dayYour activity level is moderately active (work out 3-4 times per week)Your activity factor is 1.55Your TDEE = 1.55 X 1339 = 2075 calories/day

Determine the energy cost: ______________________



USDA’s MyPyramid


Vegetarians

• Possible reasons:healthenvironmental concernsfinancial considerationsethics or religion

• Types: – Vegans (no animal products at all)– Lacto-vegetarians (milk and cheese)– Lacto-ovo-vegetarians (eggs and

milk)– Partial vegetarians, semivegetarians,

and pescovegetarians (eggs, dairy products, poultry and seafood)

• A food plan for vegetarians– Vitamin B-12– Vitamin D– Calcium– Iron– Zinc



Protecting yourself Against Foodborne Illness

• Causes of Foodborne Illnesses– Campylobacter jejuni– Salmonella– Shigella– Escherichia coli– Listeria monocytogenes– Staphylococcus– Clostridium botulinum– Norovirus

• Preventing and treating foodborne illnesses• Environmental Contaminants and organic foods• Food Allergies


Campylobacter jejuni Salmonella

Escherichia coliStaphylococcus


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 (metabolic problems)


Connect Assignment

• Chapter 9 Connect Assignment Due Tuesday, March 9th

• Extra Credit Assignment (10 pts.) Due Wednesday, March 10th

• Reminder: Quiz 2 (Chapters 7-9, next Wednesday, March 10th)

Date post:	20-Jan-2016
Category:	Documents
Upload:	mavis
View:	32 times
Download:	0 times

Nutrition Basics

Documents