Chapter Twelve

1
Chapter Twelve

• Nutrition Basics

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Nutrients

• Essential nutrients substances the body must
  get from food because it cannot manufacture them
  at all or fast enough to meet its needs

• Proteins
• Carbohydrates
• Fats
• Vitamins
• Minerals
• Water

3
Energy from Food

• Kilocalorie a measure of energy content in
  food the amount of heat it takes to raise the
  temperature of 1 liter of water 1C commonly
  referred to as calorie
• Three classes of essential nutrients supply
  energy
• Fat 9 calories per gram
• Protein 4 calories per gram
• Carbohydrates 4 calories per gram

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ProteinsThe Basis of Body Structure

• Protein a compound made of amino acids that
  contains carbon, hydrogen, oxygen, and nitrogen
• Of twenty common amino acids in foods, nine are
  essential
• Proteins form key parts of the bodys main
  structural componentsmuscles and bonesand of
  blood, enzymes, cell membranes, and some hormones

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Complete and Incomplete Proteins

• Complete protein sources foods that supply all
  the essential amino acids in adequate amounts
• Meat, fish, poultry, eggs, milk, cheese, and soy
• Incomplete protein sources foods that supply
  most but not all essential amino acids
• Plants, including legumes, grains, and nuts

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Recommended Protein Intake

• Adequate daily intake of protein 0.8 gram per
  kilogram (0.36 gram per pound) of body weight
• Acceptable Macronutrient Distribution Range
  1035 of total daily calories as protein

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FatsEssential in Small Amounts

• Fats supply energy, insulate the body, support
  and cushion organs, absorb fat-soluble vitamins,
  add flavor and texture to foods
• Essential fats (linoleic acid and alpha-linolenic
  acid) are key regulators of body process such as
  the maintenance of blood pressure and the
  progress of a healthy pregnancy

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Types and Sources of Fats

• Saturated fat a fat with no carbon-carbon
  double bonds usually solid at room temperature
• Found primarily in animal foods and palm and
  coconut oils
• Monounsaturated fat a fat with one
  carbon-carbon double bond usually liquid at room
  temperature
• Found in certain vegetables, nuts, and vegetable
  oils
• Polyunsaturated fat a fat with two or more
  carbon-carbon double bonds usually liquid at
  room temperature
• Found in certain vegetables, nuts, and vegetable
  oils and in fatty fish

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Types and Sources of Fats

• Two key forms of polyunsaturated fats
• Omega-3 fatty acids the endmost double bond of
  a polyunsaturated fat occurs three carbons from
  the end of the fatty acid chain
• Found primarily in fish
• Omega-6 fatty acids the endmost double bond of
  a polyunsaturated fat occurs six carbons from the
  end of the fatty acid chain
• Found primarily in certain vegetable oils,
  especially corn, soybean, and cottonseed oils

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Trans Fatty Acids

• The process of hydrogenation, in which hydrogens
  are added to unsaturated fats, produces a mixture
  of saturated fatty acids and standard and trans
  forms of unsaturated fatty acids
• Trans fatty acids have an atypical shape that
  affects their chemical activity

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Trans Fatty Acids
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Fats and Health

• Fats affect blood cholesterol levels
• Low-density lipoprotein (LDL) bad cholesterol
• High-density lipoprotein (HDL) good
  cholesterol
• Saturated and trans fats raise levels of LDL
  trans fats also lower levels of HDL
• Unsaturated fats lower levels of LDL

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Fats and Health

• Fats also affect triglyceride levels,
  inflammation, heart rhythm, blood pressure, and
  cancer risk
• Best choices monounsaturated fats and
  polyunsaturated omega-3 fats
• Limit intake of saturated and trans fats

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Saturated and Trans Fats Comparing Butter and
Margarine
SOURCE Food an Drug Administration
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Total, Saturated, and Trans Fat Content of
Selected Foods
SOURCE Food an Drug Administration
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Recommended Fat Intake

• Adequate daily intake of fat
• about 34 teaspoons of vegetable oil
• Acceptable Macronutrient Distribution Range
  2035 of total daily calories as fat

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CarbohydratesAn Ideal Source of Energy

• The primary function of dietary carbohydrate is
  to supply energy to body cells.
• Cells in the brain, nervous system, and blood,
  use only carbohydrates for fuel
• During high-intensity exercise, muscles get most
  of their energy from carbohydrates
• During digestion, carbohydrates are broken into
  single sugar molecules such as glucose for
  absorption the liver and muscles take up glucose
  and store it in the form of glycogen

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Simple and Complex Carbohydrates

• Simple carbohydrates contain one or two sugar
  units in each molecule
• Found naturally in fruits and milk and added to
  many other foods
• Include sucrose, fructose, maltose, and lactose
• Complex carbohydrates consist of chains of many
  sugar molecules
• Found in plants, especially grains, legumes, and
  tubers
• Include starches and most types of dietary fiber

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Whole Grains

• Before they are processed, all grains are whole
  grains consisting of an inner layer of germ, a
  middle layer called the endosperm, and an outer
  layer of bran
• During processing, the germ and bran are often
  removed, leaving just the starchy endosperm
• Refined carbohydrates usually retain all the
  calories of a whole grain but lose many of the
  nutrients

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Refined Carbohydrates Versus Whole Grains

• Whole grains are higher than refined
  carbohydrates in fiber, vitamins, minerals, and
  other beneficial compounds
• Whole grains take longer to digest
• Make people feel full sooner
• Cause a slower rise in glucose levels
• Choose foods that have a whole grain as the first
  item on the ingredient list on the label
• Whole wheat, whole rye, whole oats, oatmeal,
  whole-grain corn, brown rice, popcorn, barley,
  etc.

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Glycemic Index

• Consumption of carbohydrates causes insulin and
  glucose levels in the blood to rise and fall
• Glycemic index a measure of how the ingestion
  of a particular food affects blood glucose levels
• Foods with a high glycemic index cause quick and
  dramatic changes in glucose levels
• Diets rich in high glycemic index foods are
  linked to increased risk of diabetes and heart
  disease

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Recommended Carbohydrate Intake

• Adequate daily intake of carbohydrate 130 grams
• Acceptable Macronutrient Distribution Range
  4565 of total daily calories as carbohydrate
• Limit on intake of added sugars
• Food and Nutrition Board 25 or less of total
  daily calories
• World Health Organization 10 or less of total
  daily calories
• MyPyramid 32 grams (8 tsp) in a 2000-calorie diet

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Acceptable Macronutrient Distribution Ranges
Summary

• Protein 1035 of total daily calories
• Fat 2035 of total daily calories
• Carbohydrate 4565 of total daily calories

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FiberA Closer Look

• Dietary fiber nondigestible carbohydrates and
  lignin that are present naturally in plants
• Functional fiber nondigestible carbohydrates
  isolated from natural sources or synthesized in a
  lab and added to a food or supplement
• Total fiber dietary fiber functional fiber
• Fiber does not provide calories

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Types of Fiber

• Soluble (viscous) fiber fiber that dissolves in
  water or is broken down by bacteria in the large
  intestine (oat bran, legumes)
• Slows the bodys absorption of glucose
• Binds cholesterol-containing compounds
• Insoluble fiber fiber that doesnt dissolve in
  water (wheat bran, psyllium seed)
• Makes feces bulkier and softer
• Helps prevent constipation, hemorrhoids, and
  diverticulitis

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Sources of Fiber

• All plant foods contain fiber, but processing can
  remove it
• Good sources of fiber
• Fruits (especially whole, unpeeled fruits)
• Vegetables
• Legumes
• Oats (especially oat bran)
• Whole grains and wheat bran
• Psyllium (found in some cereals and laxatives)

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Recommended Intake of Fiber

• Women 25 grams per day
• Men 38 grams per day
• Americans currently consume about half this amount

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VitaminsOrganic Micronutrients

• Vitamins organic (carbon-containing) substances
  needed in small amounts to help promote and
  regulate chemical reactions and processes in body
  cells.
• Four vitamins are fat-soluble (A, D, E, and K)
• Nine vitamins are water-soluble (C and the eight
  B-complex vitamins thiamin, riboflavin, niacin,
  vitamin B-6, folate, vitamin B-12, biotin, and
  pantothenic acid)

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Vitamins

• Vitamins are abundant in fruits, vegetables, and
  grains they are also added to some processed
  foods
• If you consume too much or too little of a
  particular vitamin, characteristic symptoms of
  excess or deficiency can develop

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MineralsInorganic Micronutrients

• Minerals inorganic (non-carbon-containing)
  compounds needed in small amounts for regulation,
  growth, and maintenance of body tissues and
  functions
• There are about 17 essential minerals
• Major minerals (those that the body needs in
  amounts exceeding 100 mg per day) include
  calcium, phosphorus, magnesium, sodium,
  potassium, and chloride
• Essential trace minerals include copper,
  fluoride, iodide, iron, selenium, and zinc

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Minerals

• If you consume too much or too little of a
  particular mineral, characteristic symptoms of
  excess or deficiency can develop
• Minerals commonly lacking in the American diet
• Iron low intake can cause anemia
• Calcium low intake linked to osteoporosis
• Potassium low intake linked to elevated blood
  pressure and bone mineral loss
• Magnesium

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OsteoporosisThinning of Bones

• Dietary factors that build bone mass
• Calcium
• Vitamin D
• Vitamin K
• Other possible dietary factors vitamin C,
  magnesium, potassium, manganese, zinc, copper,
  boron
• Weight-bearing exercise and strength training
  also build and maintain bone mass

• Dietary factors linked to loss of bone mass
• Alcohol
• Sodium
• Caffeine
• Retinol
• Soda
• Protein (if intake of calcium and vitamin D is
  low)

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WaterA Vital Component

• Human body is composed of about 5060 water you
  can live only a few days without water
• Foods and fluids you consume provide 8090 of
  your daily water intake
• Adequate intake to maintain hydration
• Women about 9 cups of fluid per day
• Men about 13 cups of fluid per day
• Drink in response to thirst consume additional
  fluids for heavy exercise

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Other Substances in Food Antioxidants

• Antioxidant a substance that protects against
  the breakdown of body constituents by free
  radicals actions include binding oxygen,
  donating electrons to free radicals, and
  repairing damage to molecules
• Free radical a chemically unstable,
  electron-seeking compound that can damage cell
  membranes and mutate genes in its search for
  electrons
• Many fruits and vegetables are rich in
  antioxidants such as vitamin C, vitamin E,
  selenium, and carotenoids

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Other Substances in Food Phytochemicals

• Phytochemical a naturally occurring substance
  found in plant foods that may help prevent and
  treat chronic diseases
• Examples
• Certain proteins in soy foods
• Sulforaphane in cruciferous vegetables (cabbage,
  broccoli, brussels sprouts, kale, cauliflower)
• Allyl sulfides in garlic and onions
• Fruits and vegetables are rich in phytochemicals

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Nutritional Guidelines Planning Your Diet

• Dietary Reference Intakes (DRIs) standards for
  levels of nutrient intake to prevent nutrient
  deficiencies and reduce the risk of chronic
  disease
• Dietary Guidelines for Americans general
  principles of good nutrition intended to help
  prevent certain diet-related diseases
• MyPyramid a food-group plan that provides
  practical advice to ensure a balanced intake of
  essential nutrients

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Dietary Reference Intakes (DRIs)

• Set by the Food and Nutrition Board of the
  National Academies
• Recommended Dietary Allowance (RDA) or Adequate
  Intake (AI) recommended intake
• Tolerable Upper Intake Level (UL) maximum daily
  intake unlikely to cause health problems
• Example of calcium recommendations for an
  18-year-old woman
• RDA 1300 mg/day
• UL 2500 mg/day

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Should You Take Supplements?

• The Food and Nutrition Board recommends
  supplements only for certain groups
• Folic acid for women capable of becoming pregnant
  (400 µg/day)
• Vitamin B-12 for people over age 50 (2.4 mg/day)
• Other possible situations for supplements
• Vitamin C for smokers
• Iron for menstruating women
• Vitamin K for newborns
• People with certain special health concerns

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Daily Values

• Daily Values a simplified version of the RDAs
  used on food labels
• Also included in Daily Values are standards for
  nutrients with no established RDA
• Shown on food labels in terms of a 2000-calorie
  diet

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Dietary Guidelines for Americans

• Adequate Nutrients within Calorie Needs
• Focus on nutrient dense foods.
• Eat more dark green vegetables, orange
  vegetables, legumes, fruits, whole grains, and
  low-fat and fat-free milk and milk products.
• Eat less refined grains, saturated fat, trans
  fat, cholesterol, added sugars, and calories.
• Plans that meet the goals include MyPyramid and
  DASH.

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Dietary Guidelines for Americans

• Weight Management
• Evaluate body weight in terms of BMI.
• Balance food intake and physical activity to
  avoid weight gain.
• To lose weight, decrease calorie intake, maintain
  adequate nutrient intake, and increase physical
  activity.

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Dietary Guidelines for Americans

• Physical Activity
• 30 minutes per day to reduce risk of chronic
  disease
• 60 minutes per day to prevent weight gain
• 60-90 minutes per day to sustain weight loss

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Dietary Guidelines for Americans

• Food Groups to Encourage
• Fruits and vegetableschoose a variety of colors
  and kinds
• Whole grainshalf of all servings of grains
  should be whole grains
• Low-fat and fat-free milk and milk products

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Dietary Guidelines for Americans

• Fat Intake Goals
• Total fat 20-35 of total daily calories
• Saturated fat Less than 10 of total daily
  calories
• Trans fat As little as possible
• Cholesterol Less than 300 mg per day

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Dietary Guidelines for Americans

• Carbohydrate Intake
• Choose high-fiber foods
• Limit intake of added sugars
• Sodium and Potassium
• Limit sodium intake (2300 mg per day 1500 mg per
  day for those at high risk)
• Consume adequate potassium
• Alcohol intakemoderate if at all

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MyPyramid

• 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

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MyPyramid
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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

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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

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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)

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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

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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

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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

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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

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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.

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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

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Vegetarian Diets and Health

• Vegetarian diets are lower in saturated fat and
  cholesterol and higher in complex carbohydrates,
  fiber, folate, vitamins C and E, carotenoids, and
  phytochemicals
• Nutrients of concern for vegetarians include
  vitamin B-12, vitamin D, calcium, iron, and zinc

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Dietary Challenges for Special Population Groups

• Womennutrient density, calcium, iron
• Menfruits, vegetables, grains
• College studentsoverall quality of food choices
• Older adultsnutrient density, fiber, vitamin
  B-12
• People with special health concerns discuss with
  physician or dietitian

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Food Labels

• Read labels to learn more about your food
  choices.

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Dietary Supplements

• May contain powerful bioactive chemicals
• Not regulated the way drugs are by the FDA in
  terms of testing and manufacture
• May interact with prescription and
  over-the-counter drugs and supplements

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Foodborne Illness

• Most foodborne illness is caused by pathogens
  (disease-causing microorganisms)
• You cant tell by taste, smell, or sight whether
  a food is contaminated
• To prevent foodborne illness, handle, cook, and
  store foods in ways that prevent microorganisms
  from spreading and multiplying
• New threat bovine spongiform encephalopathy (BSE
  or mad cow disease)

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FoodSafety

• Cook foods to an appropriate temperate
• Keep hot foods hot and cold foods cold

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Organic Foods

• Organic a designation applied to foods grown
  and produced according to strict guidelines
  limiting the use of pesticides, nonorganic
  ingredients, hormones, antibiotics, genetic
  engineering, irradiation, and other practices

• Organic foods tend to have lower levels of
  pesticide residues than conventionally grown crops

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Environmental Contaminants

• Follow FDA/EPA limits for fish consumption to
  avoid consuming excess mercury
• Consider the sources of fish (farmed vs. wild)

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Food Additives

• Most widely used are sugar, salt, corn syrup,
  citric acid, baking soda, vegetable colors,
  mustard, pepper
• Concerns about some additives
• Monosodium glutamate (MSG) causes some people to
  experience episodes of sweating and increased
  blood pressure
• Sulfites cause severe reactions in some people
• Check food labels

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Irradiated FoodsA Technique of Biotechnology

• Food irradiation treatment of foods with gamma
  rays, X rays, or high-voltage electrons to kill
  potentially harmful pathogens and increase shelf
  life

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Genetically Modified Foods

• GM organism a plant, animal, or microorganism
  in which genes have been addded, rearranged, or
  replaced through genetic engineering
• Many GM crops are already grown in the United
  States (soybeans, corn)
• No labeling requirement unless a GM food contains
  a known allergen

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Food Allergies

• Reaction by the immune system to a food or food
  ingredient
• Common food allergens include peanuts, milk,
  eggs, tree nuts, soy, wheat, fish, and shellfish
• Severe allergic responses can include anaphylaxis

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Food Intolerance

• More common than true food allergies
• Reaction to a food or food ingredient, usually
  based on a problem with metabolism
• Common intolerances include lactose intolerance,
  in which people are deficient in the enzyme
  lactase, and gluten intolerance
• Problems can be avoided by avoiding or limiting
  trigger foods
• Keep a food diary to help identify problems

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A Personal Plan Applying Nutritional Principles

• Assess your current diet
• Set goals for change
• Try additions and substitutions to bring your
  current diet closer to your goals
• Plan ahead for challenging situations

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Chapter Twelve

• Nutrition Basics