An Invitation to Health Chapter 5 Personal Nutrition Dr. Lana Zinger ©2004 Wadsworth Publishing Co.

An Invitation to HealthAn Invitation to HealthChapter 5Chapter 5

Personal NutritionPersonal Nutrition

Dr. Lana Zinger

©2004 Wadsworth Publishing Co.

Defining ‘Nutrition’Defining ‘Nutrition’

Part 1Part 1: The science of foods, : The science of foods, nutrients & other substances nutrients & other substances they contain.they contain.

Part 2Part 2: The actions of foods & : The actions of foods & nutrients in the body.nutrients in the body.

Part 3Part 3: The influence of foods : The influence of foods and nutrients on health and and nutrients on health and disease.disease.

Essential NutrientsEssential Nutrients

DefinitionDefinition The chemical The chemical

substances found in substances found in foods and used in the foods and used in the body to provide:body to provide:

EnergyEnergy Structural materialsStructural materials Regulating materialsRegulating materials

Essential nutrients also Essential nutrients also support growth, support growth, maintenance, and repair maintenance, and repair of the body’s tissues.of the body’s tissues.

Accessory Organs That Aid Accessory Organs That Aid DigestionDigestion

The Six Classes of NutrientsThe Six Classes of Nutrients

MacronutrientsMacronutrients

1.1. CarbohydratCarbohydrateses

2.2. LipidsLipids

3.3. ProteinsProteins

4.4. WaterWater

MicronutrientsMicronutrients

5.5. VitaminsVitamins

6.6. MineralsMinerals

Calorie Values of Common Calorie Values of Common NutrientsNutrients

CarbohydratesCarbohydrates 4 calories per gram4 calories per gram

Fats (lipids)Fats (lipids) 9 calories per gram9 calories per gram

ProteinsProteins 4 calories per gram4 calories per gram

AlcoholsAlcohols 7 calories per gram7 calories per gram

Vitamins, Minerals Vitamins, Minerals & Water& Water 0 calories per gram0 calories per gram

Acceptable Macronutrient Acceptable Macronutrient Distribution Ranges (AMDR)Distribution Ranges (AMDR)

Carbohydrates Carbohydrates AdultsAdults: 45-65% of total daily : 45-65% of total daily

caloriescalories ChildrenChildren: 25-40% of total : 25-40% of total

caloriescalories

Fats (lipids)Fats (lipids) 20-35% of total daily calories20-35% of total daily calories

ProteinsProteins 10-35% of total daily calories10-35% of total daily calories

Nutrient DensityNutrient Density

DefinitionDefinitionA measure of the A measure of the

nutrients a food nutrients a food provides relative to the provides relative to the

energy it provides.energy it provides.

The more nutrients and The more nutrients and the fewer calories, the the fewer calories, the

higher the nutrient higher the nutrient density.density.

WaterWaterFunctionsFunctions

Essential for body Essential for body temperature regulation.temperature regulation.

Transportation of nutrients Transportation of nutrients and wastes in the body.and wastes in the body.

All chemical reactions.All chemical reactions. Maintenance of blood Maintenance of blood

volume.volume. Yields no energy Yields no energy

GoalGoal64 ounces/day64 ounces/day

ProteinsProteinsFunctionsFunctions Critical for growth, maintenance and Critical for growth, maintenance and

repair of muscles, bones, blood, hair repair of muscles, bones, blood, hair and fingernails. and fingernails.

Key to synthesis of enzymes, hormones, Key to synthesis of enzymes, hormones, antibodies and provide essential amino antibodies and provide essential amino acids.acids.

CharacteristicsCharacteristics 4 calories per gram.4 calories per gram. 20 amino acids total; 9 essential amino 20 amino acids total; 9 essential amino

acids.acids. Complete vs. incomplete proteins.Complete vs. incomplete proteins.

Goal:Goal:0.8-1.0 grams per kilogram0.8-1.0 grams per kilogram

CarbohydratesCarbohydratesFunctionsFunctions Provides our brains and body with glucose. Provides our brains and body with glucose. CharacteristicsCharacteristics 4 calories per gram.4 calories per gram. Simple vs. complex carbohydrates.Simple vs. complex carbohydrates.

GoalGoal At least 130 grams/day to support brain At least 130 grams/day to support brain

function.function. Limit added sugars to no more than 25% of Limit added sugars to no more than 25% of

total daily calories.total daily calories. At least 3 servings of whole grain/day.At least 3 servings of whole grain/day. MenMen: 38 grams of fiber/day; 50+ years: 30 : 38 grams of fiber/day; 50+ years: 30

grams.grams. WomenWomen: 25 grams of fiber/day; 50+ years: 21 : 25 grams of fiber/day; 50+ years: 21

grams.grams.

FatsFatsFunctionsFunctions Carry and help with absorption of the fat-Carry and help with absorption of the fat-

soluble vitamins A, D, E and K. soluble vitamins A, D, E and K. Protect organs from injury.Protect organs from injury. Regulate body temperature.Regulate body temperature. Play an important role in growth and Play an important role in growth and

development.development.CharacteristicsCharacteristics 9 calories per gram.9 calories per gram. Saturated vs. unsaturated fats vs. trans fats.Saturated vs. unsaturated fats vs. trans fats. Margarine vs. butter.Margarine vs. butter.GoalGoal 20-35% of total daily calories.20-35% of total daily calories.

VitaminsVitaminsFunctionsFunctions Help put proteins, fats, and carbohydrates to Help put proteins, fats, and carbohydrates to

use. use. Essential to regulating growth, maintaining Essential to regulating growth, maintaining

tissue, and releasing energy from food.tissue, and releasing energy from food. Involved in the manufacture of blood cells, Involved in the manufacture of blood cells,

hormones, and other compounds.hormones, and other compounds.

CharacteristicsCharacteristics Fat-solubleFat-soluble: Vitamins A, D, E and K.: Vitamins A, D, E and K. Water-solubleWater-soluble: B vitamins (8 total) and : B vitamins (8 total) and

vitamin Cvitamin C

GoalGoal Dietary reference intakesDietary reference intakes

MineralsMineralsFunctionsFunctions Help build bones and teeth.Help build bones and teeth. Aid in muscle function.Aid in muscle function. Help our nervous system transmit Help our nervous system transmit

messages.messages.

CharacteristicsCharacteristics 16 minerals16 minerals

MajorMajor: Sodium, potassium, chloride, : Sodium, potassium, chloride, calcium, phosphorus, magnesium and calcium, phosphorus, magnesium and sulfur.sulfur.

TraceTrace: Iron, zinc, selenium, : Iron, zinc, selenium, molybdenum, iodine, copper, manganese, molybdenum, iodine, copper, manganese, fluoride and chromium.fluoride and chromium.

AntioxidantsAntioxidants Vitamin C, E and Vitamin C, E and

beta-carotene, beta-carotene, carotenoids and carotenoids and flavonoids.flavonoids.

Free radicalsFree radicals:: Result of Normal Result of Normal

metabolism, metabolism, pollution, pollution, smoking, radiation smoking, radiation and stress.and stress.

OsteoporosisOsteoporosis Bone-weakening disease.Bone-weakening disease. Strikes 1 in 4 women over Strikes 1 in 4 women over

age 60.age 60. Peak Bone MassPeak Bone Mass

25-35 years25-35 years Bone loss begins at age 40.Bone loss begins at age 40. MenopauseMenopause

Bone loss increases to a Bone loss increases to a rate of 3-5rate of 3-5

PreventionPrevention Adequate calcium intake Adequate calcium intake

and exercise.and exercise.

Threats to Bone HealthThreats to Bone Health

Iron-deficiency AnemiaIron-deficiency Anemia Related to too little Related to too little

iron – and thus too iron – and thus too little hemoglobin in little hemoglobin in the blood.the blood.

5% of women of 5% of women of childbearing age.childbearing age.

SymptomsSymptoms:: Sensitivity to cold., Sensitivity to cold.,

chronic fatigue, chronic fatigue, edginess, edginess, depression, depression, sleeplessness, and sleeplessness, and susceptibility to susceptibility to colds and infection.colds and infection.

PreventionPrevention:: To enhance iron To enhance iron

absorption consume absorption consume foods high in vitamin foods high in vitamin C.C.

Choose more beans, Choose more beans, peas, green leafy peas, green leafy vegetables, enriched vegetables, enriched grain products, egg grain products, egg yolk, fish, and lean yolk, fish, and lean meats.meats.

Don’t drink tea with Don’t drink tea with your meals.your meals.

Eating for Good HealthEating for Good Health Eat five servings of fruits and vegetables per Eat five servings of fruits and vegetables per

day.day. Include three servings of whole-grain foods Include three servings of whole-grain foods

every day.every day. Consume a calcium-rich food at each meal.Consume a calcium-rich food at each meal. Eat less meat.Eat less meat. Avoid high-fat fast foods.Avoid high-fat fast foods. Think small.Think small. Read labels carefully.Read labels carefully. Switch to low-fat and no-fat dairy products.Switch to low-fat and no-fat dairy products. When choosing fruits and vegetables, the When choosing fruits and vegetables, the

brighter the better.brighter the better.

The Food Guide PyramidThe Food Guide Pyramid

Breads, Cereal, Rice & Pasta Breads, Cereal, Rice & Pasta GroupGroup

6-11 servings6-11 servings

• Complex carbos Complex carbos • FiberFiber• Protein Protein • B vitamins B vitamins

(riboflavin, (riboflavin, thiamin, niacin)thiamin, niacin)

• Iron, Iron, magnesiummagnesium

Vegetable GroupVegetable Group3-5 servings3-5 servings

• FiberFiber• Vitamins A, C Vitamins A, C

and folateand folate• Potassium Potassium • MagnesiumMagnesium• Iron and zincIron and zinc• CalciumCalcium• PhytochemicalsPhytochemicals

Fruit GroupFruit Group2-4 servings2-4 servings

• FiberFiber• Vitamins A & CVitamins A & C• PotassiumPotassium• IronIron• PhytochemicalsPhytochemicals

Milk, Cheese & Yogurt GroupMilk, Cheese & Yogurt Group2-3 servings2-3 servings

• ProteinProtein• CalciumCalcium• RiboflavinRiboflavin• Vitamin B12Vitamin B12• Fortified Fortified

FoodsFoods: : Vitamin A & DVitamin A & D

Meat, Poultry, Fish, Dry Beans, Meat, Poultry, Fish, Dry Beans, Eggs & Nuts GroupEggs & Nuts Group

2-3 servings2-3 servings

Meat, Poultry & Meat, Poultry & FishFish

• ProteinProtein• PhosphorusPhosphorus• Vitamins BVitamins B66 & &

BB1212

• Iron & zincIron & zinc• Niacin & Niacin &

thiaminthiamin

LegumesLegumes• ProteinProtein• FiberFiber• Thiamin, folate Thiamin, folate

& vitamin E& vitamin E• Potassium Potassium

magnesium, iron magnesium, iron & zinc& zinc

Fats,Oils & SweetsFats,Oils & SweetsUse SparinglyUse Sparingly

• SugarSugar• FatFat• AlcoholAlcohol• CaloriesCalories

Quick and Easy Quick and Easy Estimates of Portion SizesEstimates of Portion Sizes

The “Healthy Eating” The “Healthy Eating” PyramidPyramid

Dietary DiversityDietary Diversity

African-American DietAfrican-American DietChinese DietChinese DietFrench DietFrench DietIndian DietIndian Diet

Japanese DietJapanese DietMediterranean DietMediterranean Diet

Mexican DietMexican DietSoutheast Asian DietSoutheast Asian Diet

Mediterranean Diet Mediterranean Diet PyramidPyramid

New York Medical New York Medical College College

Vegetarian PyramidVegetarian Pyramid

Food SafetyFood Safety

PesticidesPesticides

GeneticallyGeneticallyEngineered Engineered

FoodsFoods

IrradiationIrradiationOrganicOrganic

AdditivesAdditives

Protecting Yourself From Protecting Yourself From Food PoisoningFood Poisoning

Clean food thoroughly.Clean food thoroughly. Drink only pasteurized milk.Drink only pasteurized milk. Don’t eat raw eggs.Don’t eat raw eggs. Cook chicken and pork Cook chicken and pork

thoroughly.thoroughly. Know how to store foods.Know how to store foods.

Danger Zone: Between 40°F and Danger Zone: Between 40°F and 140°F.140°F.

Stored food doesn’t last forever.Stored food doesn’t last forever.

Comparing the Food Safety Comparing the Food Safety Behavior Of Students To The Behavior Of Students To The

General PublicGeneral Public

Spotting Nutrition Spotting Nutrition MisinformationMisinformation

Dietary Guidelines for Dietary Guidelines for AmericansAmericans

20002000The The AABBCC’s For Your Health’s For Your Health

1.1. AAim For Fitnessim For Fitness

2.2. BBuild A Healthy Baseuild A Healthy Base

3.3. CChoose Sensiblyhoose Sensibly