Insel 11e Ppt12-1 Nutrition

8/2/2019 Insel 11e Ppt12-1 Nutrition

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2010 McGraw-Hill Higher Education. All rights reserved.

Nutrition BasicsNutrition Basics

Chapter 12


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Table 12.1 The Six Classes ofTable 12.1 The Six Classes of

Essential NutrientsEssential Nutrients

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2010 McGraw-Hill Higher Education. All rights reserved.4Nutrition Basics


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ProteinsProteins

Forms muscle, bone, blood, enzymes,hormones and cell membrane.Twenty common amino acidsNine essential amino acids.Eleven nonessential amino acids

Complete proteins provide all essentialamino acids.Most animal proteins.Most plant proteins are incomplete.Plants, legumes, and nutsCombine 2 vegetables to make up missing amino

acids. Recommended amount0.8 gram per kilogram of body weight10-35% of total calorie intakeAverage is 15-16%

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Fats or LipidsFats or LipidsMost concentrated source of energy

stored energy and provides insulation and supportfor body organs

Two fatsLinoleic acidAlpha-linoleic acid

10% from saturated fatsTriglycerides - glycerol molecule with 3 fatty acidsAnimal fats are primarily made of Triglycerides.

Saturated FatMono-unsaturatedPoly-unsaturatedHydrogenationTrans fatty acids

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Figure 12.2 ChemicalFigure 12.2 Chemical

structures of saturated andstructures of saturated and

unsaturated fatty acidsunsaturated fatty acids

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Fats and HealthFats and Health Cholesterol

High Density Lipo-Protein (HDLs) good cholesterol Low Density Lipo-Protein (LDLs) bad cholesterol

Absorbs Fat-soluble vitamins (A,D,E & K)

Make up 25%-35% of total daily calories Omega-3 fatty acids AMDR -5-10%

Omega-6 fatty acids AMDR 0.6-1.2% Recommended Intake

AdultsMen 17 grams per day of linoleic and 1.6 grams of alpha-linoleicWomen 12 grams per day of linoleic and 1.1 grams of alpha-

linoleic

Only 3-4 teaspoons (15-20 grams) of vegetable oil perday

AMDRs for total fat 20-35%

American adults currently consume about 33% oftotal calories as fat.11% Saturated

2-4% Trans fat8Nutrition Basics



CarbohydratesCarbohydrates

Supply energy for the body cellsTwo groups

Simple Carbs: One or two sugar unitsFruit, sugar, honey, malt, and milk

Complex Carbs: Multiple sugar unitsStarches and fiberGrains wheat, rye, rice, oats, barley, and millet

Legumes dry beans, peas, and lentils

Tubers potatoes and yams DigestionMouth and small intestines

Break down to glucose

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Refined CarbohydratesRefined Carbohydrates

Versus Whole GrainsVersus Whole GrainsAll 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

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Glycemic Index and GlycemicGlycemic Index and Glycemic

ResponseResponseInsulin and glucose levelsQuick rise in glucose and

insulin levels = high glycemic

index Eating high glycemic index foods

may increase appetite

May increase risk of diabetes andheart disease

Unrefined grains, fruits,vegetables and legumes

relatively low glycemic index 12Nutrition Basics



Recommended CarbohydrateRecommended Carbohydrate

IntakeIntake

Average American 200-300 grams130 grams needed to meet the bodys

requirements for essentialcarbohydrates

Adults 45-65% of total daily caloriesor 225-325 grams.

WHO recommends a limit of 10% of

total calories from added sugars.USDA recommends about 8

teaspoons per day.

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Fiber A Closer LookFiber A Closer LookFood and Nutrition Board

Dietary fiber nondigestible carbohydrate that ispresent naturally.

Functional fiber nondigestible carbohydrate that hasbeen isolated or synthesized.

Total fiber is the sum of both. Soluble (viscous) fiber Insoluble fiber

Sources All plant substances

Recommended intake 38 grams for adult men 25 grams for adult women Needs to come from foods not supplements

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VitaminsVitaminsOrganic (carbon-containing) substances

required in small amounts to promotespecific 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

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MineralsMineralsInorganic compounds.

Helps to regulate body functions, aid ingrowth, 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

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WaterWater

You are 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-up80-90% of your daily water intake

Food and Nutritional Board

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 (9cups) coming from beverages

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Other Substances in FoodOther Substances in FoodAntioxidants

Reduction in cancers (free radicals)

Vitamin C & E, selenium, carotenoids

Phytochemicals

Soy foods may help lower cholesterollevels

Cruciferous vegetables render some

carcinogenic compounds harmless Allyl sulfides (garlic and onions) boosts

the cancer-fighting immune cells

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Dietary Reference IntakesDietary Reference Intakes

(DRIs)(DRIs)

Set standards by Food and NutritionBoard of the National Academy ofSciences - developed RDAs and AI(adequate intake)Include standards for both

recommended and maximum intakesEstablished standards for nutrient

intake in order to prevent nutrientdeficiencies

Daily values U.S. Food and DrugAdministration use on food labels Based on 2000 calorie diet

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Dietary Guidelines forDietary Guidelines for

AmericansAmericansEating a variety of nutrient-dense

foodsControl calorie intake to manage

healthy weight

Physically active every dayPlenty of grains, vegetables and

fruits

Choose fats wisely

Choose carbohydrates wisely

Prepare foods with little salt andsugar

Moderation of alcohol consumption 20Nutrition Basics

Di t G id li fDi t G id li f



Dietary Guidelines forDietary Guidelines for

AmericansAmericansWeight Management

Overweight and obesity are majorpublic health problem

Americans need to reduce the

amount of calories Increase physical activity

Make wiser food choices

Physical Activity

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Food Groups to EncourageFood Groups to Encourage

Dietary Guidelines for Americans andMyPyramid both emphasize eating awide range of foods.

Fruits and vegetables

41/2 cups or the equivalent of 9 servingseach dayDark green vegetables

Orange vegetablesLegumes

Whole grains

Low-Fat and Fat-free milk and milkproducts 22Nutrition Basics


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FatsFats

Fats and oils provide the essentialfatty acids needed

Total fat: 20-35% of total daily

caloriesSaturated Fat: Less than 10% of

total calories

Trans fat: as little as possibleCholesterol: Less than 300 mg per

day

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CarbohydratesCarbohydrates

Important energy sourceFiber promotes healthy digestion

and helps reduce the risk of type

2 diabetes and heart diseaseConsumption of foods and

beverages high in added sugar

should be avoided

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Figure 12.6 USDAs MyPyramidFigure 12.6 USDAs MyPyramid

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Key Messages ofKey Messages of

MyPyramidMyPyramidRemind consumers to make

healthy food choices

Personalization

Daily physical activityModeration

Proportionality

VarietyGradual improvement

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Serving SizesServing Sizes

GrainsGrains - 1 slice of bread,1 small muffin(2.5 diameter), 1 cup ready-to-eatcereal flakes

VegetableVegetable 1 cup raw leafyvegetables, 1/2 cup cooked or rawvegetables, 1/2 cup of vegetable juice

FruitFruit cup fresh, canned, or frozenfruit, 1/2 cup 100% fruit juice,1 smallwhole fruit, 1/4 cup dried fruit, 3/4 cupfruit juice

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Serving SizesServing SizesMilk/DairyMilk/Dairy-1 cup milk or yogurt,1/2

cup ricotta cheese,1.5 oz naturalcheese,2 oz. Processed cheese.Meat and BeansMeat and Beans 1 ounce cooked

lean meat,.1/4 cup cooked dry beans ortofu, 1 egg, 1 tablespoon peanut butter, ounce nuts or seedsOilsOils

Discretionary Calories, solid fats,Discretionary Calories, solid fats,and added sugarsand added sugars

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T bl 12 5 M P id D ilT bl 12 5 M P id D il


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Table 12.5 MyPyramid DailyTable 12.5 MyPyramid Daily

Calorie Intake LevelsCalorie Intake Levels

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Th V t iTh V t i


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The VegetarianThe Vegetarian

AlternativeAlternativeReasonsTypes:

Vegans Lacto-vegetarians Lacto-ovo-vegetarians

Partial vegetarians Semivegetarians Pescovegetarians

A food plan for vegetarians Vitamin B-12

Vitamin D Calcium Iron Zinc

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Dietary Challenges forDietary Challenges for

Special Population GroupsSpecial Population Groups

Children and Teenagers

College Students

Older AdultsAthletes

People with Special Health

Concerns

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Personal Plan: MakingPersonal Plan: Making

Informed Choices About FoodInformed Choices About Food

Reading Food Labels

Reading Dietary Supplement

LabelsEvaluating Functional Foods

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P t ti lf A i tP t ti lf A i t


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Protecting yourself AgainstProtecting yourself Against

Foodborne IllnessFoodborne Illness

Causes of Foodborne Illnesses Campylobacter jejuni

Salmonella

Shigella

Escherichia coli Listeria monocytogenes

Staphylococcus

Clostridium botulinum

NorovirusPreventing and treating foodborne

illnesses

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Organic Foods Concerned about pesticides and other

environmental contaminants

Must meet strict USDA guidelines

Guidelines for Fish Consumption Do not eat shark, swordfish, king mackerel, or

tilefish

Eat up to 12 ounces a week of a variety of fishor shell fish

Check advisories about the safety ofrecreationally caught fish.

Additives in FoodFood Irradiation

Genetically Modified Foods (GM)

Contaminants and organicContaminants and organic

foodsfoods

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Food Allergies and FoodFood Allergies and Food

IntolerancesIntolerancesFood allergies

Reaction of the bodys immunesystem

Affect 2% of the adult population 4-6% of infants

90% of food allergiesCows milk, eggs, peanuts, tree nuts, soy,

wheat, fish, and shellfish

Food intolerances

Problem lies with metabolism rather

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Nutrition BasicsNutrition Basics

Chapter 12

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Insel 11e Ppt12-1 Nutrition