© 2008 McGraw-Hill Higher Education. All rights reserved. Nutrition Basics Chapter 8.

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

Nutrition Basics

Chapter 8


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.• 1000 calories = 1 kcalorie.

• 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.• Most animal proteins.• Most plant proteins are incomplete.

– Combine 2 vegetables to make up missing amino acids.

– Recommended amount• 0.8 gram per kilogram of body weight• 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 • 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

– High Density Lipo-Protein (HDL’s) – good cholesterol– Low Density Lipo-Protein (LDL’s) – bad cholesterol

• 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 Whole (Unrefined) 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:– 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.

– 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


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


Weight Management

• Overweight and obesity are major public health problem

• Americans need to reduce the amount of calories

• Increase physical activity

• Make wiser food choices


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: ______________________

www.freedieting.com


Physical Activity

• Aim to accumulate at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity

• Brisk walk at a pace of 3-4 mile per hour• Manage body weight engage in 60

minutes of moderately to vigorous intense activity

• Sustain weight loss engage daily in at least 60-90 minutes of moderate activity



Food Groups to Encourage

• Fruits and vegetables– 41/2 cups or the equivalent of 9 servings

each day• Dark green vegetables• Orange vegetables• Legumes

• Whole grains

• Low-Fat and Fat-free milk and milk products


Fats

• Fats and oils provide the essential fatty acids needed

• Total fat: 20-35% of total daily calories

• Saturated Fat: Less than 10% of total calories

• Trans fat: as little as possible

• Cholesterol: Less than 300 mg per day


Carbohydrates

• Important energy source

• Fiber promotes healthy digestion and helps reduce the risk of type 2 diabetes and heart disease

• Consumption of foods and beverages high in added sugar should be avoided


Food Safety

• Foodborne disease affect 76 million Americans each year

• Be careful around– Poultry– Meats– Eggs– Shellfish– Milk products– Fresh fruits and vegetables


USDA’s MyPyramid


Key Messages of MyPyramid

• Remind consumers to make healthy food choices

• Personalization

• Daily physical activity

• Moderation

• Proportionality

• Variety

• Gradual improvement



Serving Sizes• Grains Grains - 1 slice of bread,1 small muffin (2.5

diameter), 1 cup ready-to-eat cereal flakes

• VegetableVegetable – 1 cup raw leafy vegetables, 1/2 cup cooked or raw vegetables, 1/2 cup of vegetable juice

• FruitFruit – ½ cup fresh, canned, or frozen fruit, 1/2 cup 100% fruit juice,1 small whole fruit, 1/4 cup dried fruit, 3/4 cup fruit juice


Serving Sizes• Milk/Dairy Milk/Dairy -1 cup milk or yogurt,1/2 cup

ricotta cheese,1.5 oz natural cheese,2 oz. Processed cheese.

• Meat and BeansMeat and Beans – 1 ounce cooked lean meat,.1/4 cup cooked dry beans or tofu, 1 egg, 1 tablespoon peanut butter, ½ ounce nuts or seeds

• OilsOils• Discretionary Calories, solid fats, and Discretionary Calories, solid fats, and

added sugarsadded sugars


Vegetarians

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

• 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)


Dietary Challenges for Special Population Groups

• Children and Teenagers

• College Students

• Older Adults

• Athletes

• People with Special Health Concerns


Personal Plan: Making Informed Choices About Food

• Reading Food Labels

• Reading Dietary Supplement Labels

• Evaluating Functional Foods



• Organic Foods

• Additives in Food

• Food Irradiation

• Genetically Modified (GM) Foods


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

© 2008 McGraw-Hill Higher Education. All rights reserved. Chapter 9 38

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)


Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1© 2007 McGraw-Hill Higher Education. All rights reserved.

Wellness Worksheet Assignment

Wellness Worksheets can be accessed online at www.mhhe.com/fahey8e

1. From the website above, click on “student edition” at the bottom left column.

2. Click on “wellness worksheets”3. Click on “126 Wellness Worksheets are available online” in the

middle of the page.4. Click on “

65: Determining Daily Energy and Macronutrient Intake Goals” and complete the worksheet.

5. Print out the completed worksheet and submit on Monday, March 22nd

© 2008 McGraw-Hill Higher Education. All rights reserved. Nutrition Basics Chapter 8.

Documents

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gram slide

glucose slide

endosperm slide

fatty acids amdr

total fat

day of linoleic

common amino acids