Chapter 8Nutrition: Eating for Optimal Health - PowerPoint PPT Presentation

1 / 100

About This Presentation

Title:

Chapter 8Nutrition: Eating for Optimal Health

Description:

... Distribution Ranges (AMDR) 20-35% per day. Fats ... of Medicine at the National Academy of Sciences (2002) 'no ... d. Junk food. BACK TO GAME ... – PowerPoint PPT presentation

Number of Views:132

Avg rating:3.0/5.0

Slides: 101

Provided by: NSU11

Category:

more less

Transcript and Presenter's Notes

Title: Chapter 8Nutrition: Eating for Optimal Health

1
Chapter 8NutritionEating for Optimal Health
2
Assess Yourself

Complete the assessment on page 244

3
Nutrition

Essential Nutrients
Body gets from food because it cannot manufacture
at all, or fast enough
Proteins, fats, carbohydrates, vitamins,
minerals, and water

4
Calories

Which of the essential nutrients provide
calories?
Calories A unit of measure that indicates the
amount of energy obtained from a particular food.

5
(No Transcript)
6
Table 8.1
7
Figure 8.2
8
Proteins

Form important parts of muscles, bonesalso
blood, enzymes, some hormones, and cell membranes
Building blocks of proteinamino acids
20 common9 are essential 11 can be produced by
the body
Can provide energy to the body
4 calories per gram

9
Protein

Complete Individual protein sources are
complete if they supply ALL of the essential
amino acids in adequate amounts.
Exp meat, fish, poultry, eggs, milk, cheese, and
soy
Incomplete Do not supply all of the essential
amino acids in adequate amounts.
Exp Plant sources, such as legume and nuts
Good sources of most essential amino acids, but
usually low in one or two

10
Protein

Adequate recommended daily intake
.36 gram per pound
Or 56g of protein per day for males and 46g for
females
Possible sources
3 ounces of lean meat, poultry, fish 20-25g
½ cup of tofu 20-25g
1 cup of dry beans 15-20g
1 cup of milk or yogurt or 1 ½ oz. of cheese
8-12g
cereals, grains, nuts, and vegetables
2-4g/serving

11
Figure 8.4
12
Figure 8.3
13
Protein

Consumed beyond what we need can be synthesized
into fat for energy storage or burned for energy
needs.
10-35 of your total daily caloric intake
Remember that often protein sources are higher in
fat too

14
Fats

Usable energy
Help insulate body, cushion organs, temperature
control
Help your body absorb fat-soluble vitamins
Flavor/texture to foods
Acceptable Macronutrient Distribution Ranges
(AMDR) 20-35 per day

15
Fats

Major fuel during rest and light activity
Certain fats help maintain blood pressure and
progress of healthy pregnancy
Most fats in food are in the form of
triglycerides

16
(No Transcript)
17
Basic Cooking Fats

All fats have the same number of calories. 9
cal/gram
Food fats usually have both saturated and
unsaturateddominant type determines
characteristics
Saturated solid at room temperature
Unsaturated liquid at room temperature
Saturated Primarily animal fatmeats, poultry,
eggs, butter (do have important fatty acids, but
use in smaller amounts)

18
Basic Cooking Fats

Unsaturated fats Mostly plant sources
Monounsaturated Many beneficial effects for the
body, such as keeping arteries free from
inflammation.
Exp Olive, sesame, peanut, avocado oil

19
Unsaturated Fats (cont)

Polyunsaturated Vegetable oils such as soybean,
safflower, corn, sunflower.
Since cattle, pigs, chickens are all fed so much
corn instead of the grass they once ate, we get
large quantities of this already.

20
Fats

Omega-3 fatty acids Form of polyunsaturated fat
Found primarily in fish (2 X / week)
Lesser amounts in some plant sources
(vegetables/nuts)
Heart healthy benefits
Reduce tendency of blood to clot
Inhibit inflammation and abnormal heart rhythms
Reduce blood pressure and risk of heart attack
and stroke in some

21
Fats

Omega-6 fatty acids
Form of polyunsaturated fat
Some nutritionists recommend reducing the
proportion of Omega-6s in favor of Omega-3s
Sources corn oil and soybean oil
Livestock feed
Used in margarine, salad dressing and mayonnaise

22
(No Transcript)
23
Figure 8.5
24
Fats and Health

Fat
25-35 (AMDR 20-35) of total daily calories
7 from saturated fat
10 from polyunsaturated fat
20 from monounsaturated fat
Cholesterol
Total Cholesterol 200mg/dl or less
High Density Lipo-Protein (HDLs)
more than 60 mg/dl
Low Density Lipo-Protein (LDLs)
less than 130 mg/dl

25
Trans-Fatty Acids

Soybeans, corn, sunflower seeds, rapeseed
(canola), safflower seeds, cottenseeds crushed
Refined with chemical solvents deodorizing
agents and bleachesbegins the process of the
oils good fatty acids
A small amount of a metal catalyst added to the
oilusually nickel
Hydrogen gas added under very high pressure and
very high temperatures
End product is plastic/thicker and can hold a
shapenot an oil anymore

26
Trans-Fatty Acids

TFAs linked to heart disease, diabetes, obesity
(since 1990sHarvard)
The Institute of Medicine at the National Academy
of Sciences (2002) no safe level of human
consumptionupper intake level of ZERO

27
Fats

Trans-fatty acids and saturated fat raise LDL
(low density lipoprotein)
Unsaturated and monounsaturated may lower LDL and
raise HDL (high density lipoprotein)
In large amounts trans-fatty acids may lower HDL

28
Fats

Trans fats on food labels by 2006
Can advertise trans-fat free with a small amount
of trans-fat in the product
Watch the ingredient labels

29
Trans-Fatty Acids

Watch for these items on the nutrition label
under ingredients
Partially hydrogenated vegetable oil
Mono hydrogenated margarine
Partially hydrogenated oils
Margarine
Shortening
Vegetable shortening

30
Carbohydrates

Supply energy to body cells
Some cells, such as those in the brain and other
parts of the nervous system and blood use only
carbohydrates for fuel

31
Carbohydrates

Types
Simple Carbs sugar, honey, fruits and milk (1-2
sugar units/molecule)
Complex Carbs Grains, grain products, potatoes,
and legumes (chains of sugar molecules)
Starches grains, legumes, tubers
Dietary fiber grains, fruits, vegetables
Refined (processed)
Unrefined (whole grains)

During digestion in the mouth and small
intestine, starches and double sugars broken down
into single sugar moleculesglucosefor
absorption
Once glucose in the bloodstream pancreas
releases the hormone insulinwhich allows cells
to take up glucose and use it for energy
The liver and muscles also take up glucose to
provide carbohydrate storage in the form of
glycogen.

33
Carbohydrates

Before processing
Inner layer of germ
Middle layerendosperm
Outer layer of bran
Digest more slowly, enter the bloodstream more
slowly, feel full faster/longer
Always look for whole as the first word on the
ingredients list

34
Carbohydrates

After processing
Germ and bran removed
Leaving starchy endosperm (now white flour or may
say enriched)
Retain all of the calories of whole grain
Much lower in fiber, vitamins, minerals, other
beneficial compounds

35
Carbohydrates

55 of total calories (ADMR 45-65)
simple carbs 15 of total calories
limit to less than 10 added sugarsempty
calories

36
Dietary Fiber

Plant substances that are nondigestible
Dietary (present naturally in plants)
Functional (isolated from natural sources or
synthesized in a lab and added to a food)
Pass through the intestinal tract and provide
bulk for feces
Decreases constipation, hemorrhoids, and
diverticulitis
Slows emptying of stomach, slows movement of
glucose into the blood, reduces absorption of
cholesterol

37
Dietary Fiber

Recommendations
38 grams daily males 25 grams for females
Americans in general only consume about half this
amount
Processing can remove fiber--so eat fruits,
vegetables, legumes, whole grains

38
Table 8.2
39
Recommended Grams Per DayBased on a 2200 Cal Per
Day

Fats 30 of calories per day
2200 X 30 660 calories
660/9 cal/per/gram 73 grams per day
Proteins 15 of calories per day
2200 X 15 330 calories
330/4 calories per gram 83 grams per day
Carbs 55 of calories per day
2200 X 55 1210 calories
1210/4 calories per gram 303 grams per day

40
Glycemic Index

Theory is that high-glycemic index foods are
broken down quickly, thus causing a rapid rise in
blood sugar
Insulin kicks in to help move the sugar from the
blood into the cells where it is needed
Blood sugar drops
Signals hunger
Person wants to eat again

41
Glycemic Index

Low GI 55 or lessMedium GI 56 - 69High GI
70 or more
Example
Glycemicindex.com
GI database
Need more research on foods

42
MyPyramid.gov (USDA)

Food guidance system that promotes healthy food
choices and physical activity
Choosing a balance of servings from different
food groups meets nutrient needs and reduces
chronic disease risk
Balancing food choices and activity promotes
weight management

43
Figure 8.7
44
MyPyramid Grains

For a 2000-calorie diet, choose 6
ounce-equivalents per day
1 ounce-equivalent
1 slice of bread
1 small muffin
1 cup ready-to-eat cereal flakes
1/2 cup cooked cereal, rice, grains, pasta
1 6-inch tortilla

45
MyPyramid Vegetables

For a 2000-calorie diet, choose 2-1/2 cups (5
servings) per day
1/2 cup or equivalent
1/2 cup raw or cooked vegetables
1/2 cup vegetable juice
1 cup raw leafy salad greens

46
MyPyramid Vegetables

Choose vegetables from five groups
Dark green vegetables (spinach, kale, collards,
bok choy, other leafy greens)
Orange and deep yellow vegetables (carrots,
winter squash, sweet potatoes)
Legumes
Starchy vegetables (corn, potatoes, peas)
Others (e.g., tomatoes, bell peppers, green
beans, cruciferous vegetables)

47
MyPyramid Fruits

For a 2000-calorie diet, choose 2 cups (4
servings) per day
1/2 cup or equivalent
1/2 cup fresh, canned, or frozen fruit
1/2 cup fruit juice (100 juice)
1 small whole fruit
1/4 cup dried fruit
Choose whole fruits often

48
MyPyramid Milk

For a 2000-calorie diet, choose 3 cups or the
equivalent per day
1 cup or equivalent
1 cup milk or yogurt
1/2 cup ricotta cheese
1-1/2 ounces natural cheese
2 ounces processed cheese
Choose low-fat and fat-free items

49
MyPyramid Meat and Beans

For a 2000-calorie diet, choose 5-1/2
ounce-equivalents per day
1-ounce equivalents
1 ounce cooked lean meat, poultry, fish
1/4 cup tofu or cooked legumes
1 egg
1 tablespoon peanut butter
1/2 ounce nuts or seeds
Choose lean cuts, limit serving sizes, and try
one plant protein source daily

50
MyPyramid Oils

For a 2000-calorie diet, choose 6 teaspoons per
day
1 teaspoon or equivalent
1 teaspoon vegetable oil or soft margarine
1 tablespoon salad dressing or light mayonnaise
Food sources 8 large olives, 1/6 medium avocado,
1/2 tablespoon peanut butter, 1/3 ounce roasted
nuts

51
MyPyramid Discretionary Calories

If nutrient-dense forms are selected from food
groups, the remaining discretionary calories may
be used to increase intake of fats or added
sugars.

52
Figure 8.8
53
Table 8.5
54
(No Transcript)
55
Figure 8.6
56
VitaminsTable 12.1

Organic 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.
Carried in the blood by special proteins, stored
in the body in fat tissues rather than excreted.
Nine Water Soluble C and 8 B-complex vitamins.
Absorbed directly into the blood streamexcess
removed by the kidneys

57
Table 8.3
58
Antioxidants/Free Radicals

Antioxidants Substance that can lessen the
breakdown of food or body constituents by free
radicals.
Free Radicals Compounds that can damage cell
membranes
produced through chemical reactions in the body
exposure to environmental factors

59
Eating for Healthy Bones

Most bone mass built by 18 y/o
Peak 25-35
Up to 50 of bone loss determined by lifestyle
factors (diet/exercise)
Osteoporosis A condition in which the bones
become extremely thin and brittle and break
easily.

60
Key Nutrients for Bones

Calcium
Ave. American 600-800 mg /d, only half of what is
recommended
Milk, yogurt, and calcium-fortified orange juice,
bread, cereals
Obtain from food firstsupplements if needed

61
Key Nutrients for Bones

Vitamin D Necessary for bones to absorb
calcium.
Manufactured by the skin when exposed to sunlight
(hands/face/arms 5-15 minutes a few X /week
without sunscreen)
Obtained from food

62
Key Nutrients for Bones

Vitamin K
Stronger bones
Broccoli and leafy green vegetables
Other Nutrients
Magnesium
Vitamin C, Potassium, Manganese, Zinc and
Copper, Boron

63
Table 8.4
64
Healthy Eating Pyramid--Harvard School of Public
Health
65
The Vegetarian Alternative

Types of vegetarian diets
Vegan vegetarian who eats no animal products
Lacto-vegetarian vegetarian who includes milk
and cheese products in the diet
Lacto-ovo-vegetarian vegetarian who includes
milk and cheese products and eggs in the diet
Partial vegetarian, semivegetarian, or
pescovegetarian vegetarian who includes eggs,
dairy products, and small amounts of poultry and
seafood in the diet