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Role of Nutrients in DietRole of Nutrients in DietGrowth and developmentGrowth and developmentProvide energyProvide energyRegulate metabolismRegulate metabolism
““Total Diet” ApproachTotal Diet” Approach Combination of Combination of
foods/beverages over timefoods/beverages over time1.1. Moderate Energy IntakeModerate Energy Intake2.2. Reduce Solid Fats and Added Reduce Solid Fats and Added
Low Carb ManiaLow Carb Mania(What is the basis?)(What is the basis?)
Proponents of low carb diets Proponents of low carb diets blame carbohydrates on the blame carbohydrates on the obesity epidemic, but this is obesity epidemic, but this is not well supported by researchnot well supported by research
The The qualityquality of carbohydrates is of carbohydrates is the real issue and it is still the real issue and it is still wise to consume quality whole wise to consume quality whole grains with adequate grains with adequate fiberfiber
Choose fiber-rich fruits and Choose fiber-rich fruits and vegetablesvegetables Minimum of 5 servings/dayMinimum of 5 servings/day
Select whole grain foods when Select whole grain foods when possiblepossible
Choose and prepare foods and Choose and prepare foods and beverages with little added beverages with little added sugars or caloric sweetenerssugars or caloric sweeteners
SaturatedSaturated Animal sourcesAnimal sources Solid at room temperatureSolid at room temperature
UnsaturatedUnsaturated (poly- or (poly- or mono-)mono-) Vegetable sourcesVegetable sources Liquid at room temperatureLiquid at room temperatureH H H H H H H H H H H H H O HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH H H H H H H H H H H
Click icon Click icon for info on for info on fat content fat content of oilsof oils
The hydrogenation process used The hydrogenation process used to convert oils into solids produce to convert oils into solids produce trans fat, which is just as harmful trans fat, which is just as harmful as saturated fats, if not more so as saturated fats, if not more so
Trans fats are known to cause Trans fats are known to cause increases in LDL cholesterol and increases in LDL cholesterol and have been shown to contribute to have been shown to contribute to the buildup of atherosclerotic the buildup of atherosclerotic plaqueplaque
Types of Amino AcidsTypes of Amino Acids Nonessential (11) Nonessential (11) - can be made by body- can be made by body Essential (9) Essential (9) - must be obtained from diet- must be obtained from diet
Complete proteins contain all of the essential Complete proteins contain all of the essential amino acidsamino acids
Amino acids linked togetherAmino acids linked together
Protein GuidelinesProtein Guidelines 10-35% 10-35%
(smallest % of total calories consumed)(smallest % of total calories consumed)
RDA average = .8 g/kg/dayRDA average = .8 g/kg/day RDA athlete = 1.2-1.6 g/kg/dayRDA athlete = 1.2-1.6 g/kg/day People on low calorie diets People on low calorie diets
need to consume a higher % of need to consume a higher % of protein protein (and vice versa)(and vice versa)
High levels of protein intake aboveHigh levels of protein intake above 2 g/kg/day can be harmful to the body 2 g/kg/day can be harmful to the body
Protein GuidelinesProtein Guidelines Vegetarians must eat Vegetarians must eat
combinations of foods to assure combinations of foods to assure an adequate intake of essential an adequate intake of essential amino acidsamino acids
Vegans should supplement w/ B-Vegans should supplement w/ B-1212
Dietary supplements of protein Dietary supplements of protein (e.g., tablets and powders) are (e.g., tablets and powders) are NOT recommendedNOT recommended
ADA: well-planned vegetarian ADA: well-planned vegetarian diets “are appropriate for all diets “are appropriate for all stages of the life cycle, stages of the life cycle, including during pregnancy, and including during pregnancy, and lactation,” and can “satisfy the lactation,” and can “satisfy the nutrient needs of infants, nutrient needs of infants, children, and adolescents.”children, and adolescents.”
Soy protein provides additional Soy protein provides additional health benefitshealth benefits
Broccoli, cantaloupe, carrots, Broccoli, cantaloupe, carrots, strawberries, red bell peppers, strawberries, red bell peppers, sweet potatoes, spinachsweet potatoes, spinach
Two typesTwo types1.1. Fat soluble (A, D, E, K)Fat soluble (A, D, E, K)2.2. Water solubleWater soluble
Vitamin GuidelinesVitamin Guidelines Eat a diet containing the Eat a diet containing the
recommended servings of recommended servings of carbohydrates, fats and proteinscarbohydrates, fats and proteins
Extra servings of green and Extra servings of green and yellow vegetablesyellow vegetables
Extra consumption of citrus & Extra consumption of citrus & other fruits, and other non-animal other fruits, and other non-animal food sources high in fiber, food sources high in fiber, vitamins, & mineralsvitamins, & minerals
Consider daily multi-vitaminConsider daily multi-vitamin If you have special needs, seek If you have special needs, seek
Populations Who May Populations Who May Benefit from Benefit from
SupplementationSupplementation Pregnant/lactating womenPregnant/lactating women AlcoholicsAlcoholics ElderlyElderly Women with severe menstrual Women with severe menstrual
losseslosses Individuals on VLCDsIndividuals on VLCDs Strict vegetariansStrict vegetarians Individuals taking medications or Individuals taking medications or
with diseases which inhibit with diseases which inhibit nutrient absorptionnutrient absorption
6. Water6. Water Vital to lifeVital to life Drink at least 8 glasses a dayDrink at least 8 glasses a day Coffee, tea, & soft drinks should Coffee, tea, & soft drinks should
not be substituted for sources of not be substituted for sources of key nutrients, such as low-fat key nutrients, such as low-fat milk, fruit juices, or foods rich in milk, fruit juices, or foods rich in calciumcalcium
≤≤3 caffeinated beverages/day3 caffeinated beverages/day Limit sugared soft drinksLimit sugared soft drinks If you drink alcohol, do so in If you drink alcohol, do so in
Complex carbohydrates should Complex carbohydrates should constitute as much as 70% of total constitute as much as 70% of total caloric intake caloric intake
Active individuals may need Active individuals may need higher amounts of protein (1.2 higher amounts of protein (1.2 g/kg of body weight)g/kg of body weight)
Carbohydrate loading and Carbohydrate loading and carbohydrate replacement during carbohydrate replacement during exercise can enhance sustained exercise can enhance sustained aerobic performanceaerobic performance
Important to health/wellnessImportant to health/wellness 6 classes of nutrients6 classes of nutrients Moderation and varietyModeration and variety Fruits and veggies are critical!Fruits and veggies are critical! Beware of nutrition quackeryBeware of nutrition quackery Some individuals may have Some individuals may have
additional nutritional needs additional nutritional needs based on activity level, based on activity level, pregnancy, etc.pregnancy, etc. End ofEnd of
Purpose:Purpose: Compare quality of Compare quality of “favorite diet” with your “favorite diet” with your ideal “healthy diet”ideal “healthy diet”
Procedure:Procedure: Select foods from Select foods from food list food list (Appendix D or (Appendix D or other diet tables)other diet tables) and and calculate calories from calculate calories from carbohydrates, fats and carbohydrates, fats and proteinsproteins
Purpose:Purpose: Evaluate the nutritional Evaluate the nutritional quality of your diet quality of your diet
Procedure:Procedure: Record foods consumed Record foods consumed for two days on the Daily Diet for two days on the Daily Diet Record Calculate calorie intake from Record Calculate calorie intake from list in list in Appendix CAppendix C
Implications:Implications: Rate the quality Rate the quality of the diet according to the of the diet according to the Rating ScaleRating Scale
Consist of B complex and Consist of B complex and vitamin Cvitamin C
Excesses will be excreted in Excesses will be excreted in the urine, however, B-6 and the urine, however, B-6 and Niacin can be toxic when Niacin can be toxic when ingested in unusually large ingested in unusually large amountsamounts
Comprises about 60% of body weightComprises about 60% of body weight Chief component of blood plasmaChief component of blood plasma Aids in temperature regulationAids in temperature regulation Lubricates jointsLubricates joints Shock absorber in eyes, spinal cord, Shock absorber in eyes, spinal cord,
and amniotic sac (during pregnancy)and amniotic sac (during pregnancy) Active participant in many chemical Active participant in many chemical
Heather consumes 2000 Heather consumes 2000 calories per day and wishes to calories per day and wishes to obtain 20% of her calories obtain 20% of her calories from fat:from fat:
2000 calories x 20% = 400 2000 calories x 20% = 400 calories from fat per daycalories from fat per day
400 calories from fat = 44 400 calories from fat = 44 grams of fat/daygrams of fat/day