Nutrition Chapter 10 You are what you eat! Super size fries = ???? 400,000 deaths annually related to poor diet and inactivity.

NutritionNutritionChapter 10Chapter 10

You are what you eat!Super size fries = ????

400,000 deaths annually related to poor diet and inactivity.

High Nutrient High Nutrient DensityDensityFoods that are rich in nutrients relative to their energy cost

Essential and Non-Essential and Non-essential Nutrientsessential Nutrients Essential:

obtained from the diet only

Non-essential: manufactured in the body

Essential NutrientsEssential Nutrients

Fats Carbohydrates Proteins Vitamins Minerals Water

Energy or Fuel Energy or Fuel NutrientsNutrients

Carbohydrates: 4 calories per gram

Proteins: 4 calories per gram Fats: 9 calories per gram

‘‘

Carbs, Fats, Carbs, Fats, ProteinsProteins 1 package of peanut butter crackers has 210

calories:– 23 gm carbohydrates X 4 calories = 92 – 5 gm protein X 4 calories = 20– 11 gm fat X 9 calories = 99

» Over ½ the calories per serving comes from fat

6 “ turkey sub (no mayo with olives) 280 calories– 46 gm carbohydrates X 4 = 184– 18 gm protein X 4 = 72– 4.5 gm fat X 9 = 40.5

Just For Your Just For Your InformationInformation Web site for fast food nutritional

information– http://www.dietfacts.com/fastfood.asp

Recommended Recommended IntakeIntakeCarbohydrates

–55%-60% of total calories»45 to 50 % complex

»10% simple sugars

CarbohydratesCarbohydrates

Primary source of energy for the body

“High octane fuel” Source of fiber

CarbohydratesCarbohydrates

Simple – Example sources:

table sugar, desserts

Complex»Example sources: Rice, pasta, cereal, fruits, vegetables

ComplexComplex Carbohydrates Carbohydrates

Visual is the old food pyramid– New food pyramid info:

www.MyPyramid.gov– Incorporates exercise– 12 separate pyramids– Servings in ounces or cups

6 to 11 servings per day from this group

Mentally, draw a food pyramid that reflects your dietary intake

Complex Complex Carbohydrates: Carbohydrates: Source Of FiberSource Of Fiber

Dietary FiberDietary FiberIndigestible portion of carbohydrates: –Skin–Seeds

Found only in plant foods–Not found in animal sources

Dietary Fiber #2Dietary Fiber #2

May assist in the prevention and treatment of diabetes, CV disease, colon cancer as well as other health problems

Chinese diet

Recommended Recommended Fiber IntakeFiber Intake 25 to 35 g/day (most consume

10-15g)– Sudden increases may cause gas,

diarrhea, and bloating 1 cup pinto beans 12g 1 apple 4g 1 c. bran flakes 6g

FatsFats Required for normal

functioning 30% of calories

should come from fat– 10% saturated (avoid)– 10% monounsaturated– 10% poly unsaturated

20% or less if goal is weight loss or lowering cholesterol

Types of Dietary Types of Dietary FatFatSaturatedUnsaturated

–Polyunsaturated–Monounsaturated

Do not restrict fat in children <2 yrs. or for those with very serious illnesses (unless physician prescribed)

Saturated FatSaturated Fat

Animal Sources: beef, butter, cheese, whole milk

Vegetable Sources– Coconut oil– Palm oil– Cocoa butter

Solid at room temperature Contributes significantly to

high cholesterol levels

Unsaturated FatsUnsaturated Fats

Polyunsaturated– Lowers both LDL and HDL– Corn oil

Monounsaturated (associated with lower cholesterol levels)– Lowers LDL but not HDL– Canola oil

Liquid at room temperature

Fish OilsFish Oils

Omega -3 fatty Acid Source: Cold water fish

– (not canned fish) Appear to have positive

effects on blood lipids Three meals per week

recommended

Trans-Fatty Acids / Trans-Fatty Acids / HydrogenationHydrogenation Read these terms as

“saturated fat” Trans-fatty acids / Food labels

– May be more problematic than saturated fat»Stick margarines»Baked desserts

OlestraOlestra 25 years and 250 million dollars

spent Fat molecules are so large that they

pass through the bowel, unabsorbed by the body.

May cause loss of vitamins, D,A,K, and E

Gastrointestinal problems Potential CV problems, stroke,

seizures, perhaps cancer.

ProteinsProteinsPrimarily for maintenance and repair of the body

Composed of amino acids found in plant and animal products– Essential amino acids– Non-essential amino acids

ProteinsProteins

–Complete (high quality)

–Incomplete

Complete ProteinsComplete Proteins

Contain all the essential amino acids

Usually from animal sources

Incomplete Incomplete ProteinsProteinsOne or more of the essential amino acids are missing (plant source)

Properly combined vegetable sources can result in all the essential amino acids–Example: red beans and rice

Recommended Recommended Intake Intake Protein

–12-15% of calories should come from protein»Slightly higher if very active

Protein Intake #2Protein Intake #2

Two servings daily of 3-6 ounces– Each serving about the size of a

deck of cards Increased amounts may be

required during growth, certain disease states, pregnancy, and lactation.

0.8 g/kg of body weight

Protein Intake #3Protein Intake #3 Example: 100 pounds = 45.5kg BW 45.5 x .8 = 36.4 g l chicken breast = 29-35 grams 1 cup milk = 8 grams 1, McDonald’s quarter pounder =

23 grams 1, 3 ounce steak = 24 grams 1 c. pasta = 4 grams Food labels do not give % of daily

value related to protein

Amino Acid Amino Acid SupplementationSupplementation Excesses of one amino acid may prevent absorption of other amino acids.

Is not required to develop greater muscle mass (contrary to belief)

U.S. Olympic Sports Medicine Committee

Creatine:Creatine: Speeds up muscle recovery Speeds up muscle recovery timetime– Helps in recovery of fatigued muscles

– Appears safe– Long term effects???– Consume increased amounts of fluid– Exercising in heat?

Vitamins: FunctionVitamins: Function Regulators of body

processes No caloric value Destroyed by heat

VitaminsVitamins Essential for life Fat soluble vitamins

– A, D, E, and K– Stored in the body

Water soluble– C and B complex– Not stored in the body

MineralsMinerals

Vital but exists in minute amounts

Supplementation is generally not necessary except for calcium, iron, and zinc–The previous statement is being evaluated by health professionals

IronIron The mineral most

important in helping with oxygen transport.

Best source: red meat

Only 10% of iron consumed is absorbed

CalciumCalcium

Most abundant mineral in the body

The body can’t manufacture calcium

Milk is the most reliable source

Calcium #2Calcium #2

Average recommended amounts:– 1000 to 1500mg daily– Essential during entire life

One cup of milk has about 300mg Essential for the prevention of

osteoporosis:– Calcium, estrogen, and weight

bearing activity

Calcium #3Calcium #3

60% of post menopausal women develop osteoporosis– Example: sponge– Grandmother falls and breaks a

hip– Who is at greatest risk?

Supplementation is recommended

WaterWaterMost essential nutrient

8 glasses recommended daily–Represents 60%-70% of total body weight

Vitamin Vitamin Supplements: A Supplements: A Changing IssueChanging Issue

Food For Food For PerformancePerformance Carbohydrate loading If exercising > 1 hour per

day, 70% of calories should come from carbohydrates

Re-supply system with carbohydrates within an hour of prolonged activity

CaffeineCaffeine Is a central nervous system stimulant

– Increases:» Alertness» Nervousness» Irritability» Increased heart rate» Headaches» Decreases fatigue

The equivalent of 1 to 2 cups of coffee a day is considered acceptable.

Is linked to fibrocystic breast disease in women

Herbal Herbal SupplementationSupplementation> $ 8 billion spent annually

FDA does not control these products–Research

“All natural” does not always mean “good”

Herbal Herbal SupplementationSupplementation Ma Huang (ephedra or ephedrine)

– ‘’Now BANNED!! Look for the term “standardized” and

buy “made in the US”– Products do not always contain stated % of

active ingredient Dietary supplements include: amino

acid supplements, weight control products, and others

Watch “stacking” What can the public do if a product is

problematic?

Nutrient Content Nutrient Content DescriptorsDescriptors

Low-fat: 3g or less per serving High source of vitamin C: 20% Good source of vitamin C: 10-19% Reduced fat: 25% less than

the original

Light: 1/3 fewer calories or ½ the fat, color, Dixie café light menu

P. 259-260

**Additional Information****Additional Information**

Coral Calcium Acrylamide

– Cancer causing agent

– Frequent and long term consumption

– Produced when certain foods are fried at high temperatures

» Potato chips» French fries