Forming a Plan for Good Nutrition

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Forming a Plan for Good Nutrition

• Chapter 6

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Objectives

• After completing this chapter, you will be able
  to do the following
• Describe the functions and purposes of the
  essential nutrients.
• Discuss ways to apply he Dietary Guidelines for
  Americans.
• Explain the role of nutrients that are not
  classified as essential, such as fiber,
  phytochemicals, and botanicals, but that are
  thought to have unique health benefits.
• Determine your personal RDA for protein,
  carbohydrates, fat, and saturated fat.

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Nutrition and Health

• Scurvy and rickets to diseases of dietary excess
  and imbalance.
• Diets high in fat at the expense of foods high in
  complex carbohydrates, fiber.
• Diet has contributed to many preventable
  illnesses and premature death.
• RDA
• Examples page 154

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Essential Nutrients

• Six classes of nutrients.
• Carbohydrates
• Fat
• Protein
• Vitamins
• Minerals
• Water
• Energy Nutrients (Macronutrients)
  carbohydrates, fat, protein.
• Micro nutrients vitamins and minerals.
• Non-nutrients water and fiber.

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Calories

• Food energy expressed in kilocalories amount of
  heat required to raise the temperature of a gram
  of water by 1.
• Common reference excludes the prefix kilo.
  Example A gram of carbohydrates 4 calories
  (kilocalories) of energy.
• Complex carbohydrates as main source of energy.

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Carbohydrates

• Sugars and starches obtained from plants.
• Simplest (sugar) monosaccharide
• - glucose and fructose
• Double sugars disaccharides (pairs chemically
  linked)
• - sucrose (table sugar)
• - lactose (milk sugar)
• - maltose (malt sugar)
• Starches polysaccharides complex
  carbohydrates.
• Starches are the preferred source of
  carbohydrates.
• Broken down in the intestine and converted in the
  lever into glucose.
• 55 of the calories in your diet should come from
  carbohydrates.

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Protein

• Different from carbohydrates and fats in that it
  contains nitrogen as well as carbon, hydrogen,
  and oxygen.
• Unique chemical structures, basic material to
  from muscles, bones, cartilage, skin, antibodies,
  some hormones, and all enzymes.
• Building blocks called amino acids.

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Fat

• Fats are oils, sterols (such as cholesterol),
  waxes, and other substances that are not water
  soluble.
• Essential component of all cells.
• Help synthesize and repair vital cell transport
  and absorb fat-soluble vitamins, provide
  insulation (adipose tissue).

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Basic Fat Facts

• Also called lipids, made by chemically bonding
  fatty acids to glycerol to form glycerides, (3
  hooked, triglyceride).
• Saturated, monounsaturated, polyunsaturated.
• Hydrogenated or partially hydrogenated
  transfatty acids.
• Saturated fat solid at room temperature
• Unsaturated fat liquid at room temperature.
• Olestra
• Cholesterol

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Vitamins

• Are organic compounds (contain carbon) that are
  necessary in small amounts for good health.
• Water soluble B complex and C
• Fat soluble A, D, E, and K
• Antioxidant vitamins
• Vitamin C
• Carotenoids
• Vitamin E
• Folate, Vitamin B6, Vitamin B12
• Vitamin supplements (page 167)

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Minerals

• Simple, but important nutrients.
• Sodium, potassium affect shifts in body fluids
• Calcium and phosphorus contribute to the bodys
  structure
• Iron core of hemoglobin
• Iodine facilitates production of thyroxine
• Should be consumed in smaller amounts than
  amounts of energy nutrients and water.
• Major minerals or macrominerals calcium,
  phosphorus, potassium, sulfur, sodium, chloride,
  and magnesium
• Trace minerals or microminerals iron, zinc, and
  iodine
• Page 168

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Water

• Next to air, water is the substance most
  necessary for survival (death results in a few
  days without water).
• Makes up 60 of the bodys weight.
• 75 of brain and muscle tissues bone tissue and
  fat tissue are about 20 water.
• Vital to digestion and metabolism, carries
  oxygen, regulates body temperature, lubricates
  joints, removes waste, protects a fetus, assists
  in respiration, assists in constipation relief,
  and provides satiety.
• Some water comes from foods.
• Plain tap water is the preferred source of fluid.

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Other Nutrients with Unique Health Benefits

• Phytochemicals plant chemicals that exist
  naturally in all plant foods.
• Botnicals (phytomedicinals) (Herbs) plants used
  medicinally
• Fiber (roughage) is a general term that refers
  to the substances in food that resist digestion.
• - Soluble Fiber
• - Insoluble Fiber

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Putting Nutrition to Work

• Eat a variety of foods
• Balance the food you eat with physical activity
  maintain or improve your weight.
• Choose a diet with plenty of grain products,
  vegetables, and fruits.
• Choose a diet low in fat, saturated fat, and
  cholesterol.
• Choose a diet moderate in sugars.
• Choose a diet moderate in salt and sodium.
• If you drink alcoholic beverages, do so in
  moderation.

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Other Nutrition Issues of Concern

• Nutrition and Pregnancy
• Weight Gain
• Nutrient Needs

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Nutrition and Physical Activity

• Type of activity and energy source
• Recommended sources of energy
• Protein supplement
• Vitamins and minerals
• Fatty acids and activity
• Fluid intake and activity

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Food Safety

• Staphylococcus meats, poultry, egg products,
  tuna, potato and macaroni salads, and
  cream-filled pastries.
• Salmonella eggs, poultry, meat, dairy products,
  seafood, and fresh produce.
• Clostridium botulinum anaerobic environment,
  such as, canned goods, and affects low-acid foods
  like green beans, mushrooms, spinach, olives, and
  beef.
• Campylobacter jejuni raw and undercooked
  poultry, unpasteurized mile, and untreated water.
• E. coli O157H7 undercooked and raw ground
  beef, raw mile,lettuce, untreated water, and
  unpasteurized fruit juices.
• Listeria monocytogenes soft cheeses, poultry,
  fish and raw meats and vegetables.
• Hepatitis A virus contaminated fecal material
  from people who harvest, process, or handle food,
  including workers on famrs, in food processing
  plants, and in resaurants.
• Parasites trichinella spiralis (pork and wild
  game) and tapeworms (beef, pork, and fish).

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Nutrition Strategies and Disease Prevention

• Heart disease reduce fat intake to no more than
  8 of calories and total fat to no more than 30
  increase monosaturated fat to 15.
• Hypertension limit sodium intake to no more tan
  2400mg, consume potassium-rich fruits and
  vegetables, calcium from 2 to 3 servings low-fat
  dairy products.
• Diabetes mellitus same as for heart disease in
  addition to maintaining desirable weight,
  restrict intake of simple sugars and processed
  carbohydrates.
• Osteoporosis consume at least 1200mg of calcuim
  and 400IU of vitamin D daily.
• Cancer same as heart in addition see page 190
  for list.

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Food Labels

• See figure 6.5 page 191
• Daily Values benchmarks for evaluating the
  nutrient content of foods.
• Free it means product yields fewer than 5
  calories or contains fewer than 5 milligrams.
• Light or lite 1/3 fewer calories or 50 less
  fat.
• Low calorie no more than 40 cal. per serving.
• Low fat no more than 3g fat per serving.
• Healthy food meets the criteria for low fat and
  low saturated fat, does not exceed max levels for
  sodium and cholesterol, and contains at least 10
  for at least one of the following DV vitamins A
  and C, calcuim, iron, protein, or fiber.
• Organic only on raw products that are grown
  without added hormones, pesticides, or synthetic
  fertilizers and on processed foods that contain
  95organic ingredients.

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Planning a Nutrition Strategy for Wellness

• Assess you nutrition.
• Make small adjustments.
• Choose foods for wellness.
• Snack Sensibly.
• Caution when eating pre-packages convenience
  dinners.