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Concept 14
Nutrition
The amount and kinds of food
you eat affect your health and
wellness.
McGraw-Hill
© 2013 McGraw-Hill Companies. All Rights Reserved.
Presentation Overview
 General
Nutrition Concepts
 “Total Diet” Approach
 Dietary Recommendations for
the 6 Classes of Nutrients
 Sound Eating Practices
Discussion Activity
14-2
General Nutrition
 Influences
 Health
of Nutrition
 Appearance
 Behavior
 Mood
 Role
of Nutrients in Diet
 Growth
and development
 Provide energy
 Regulate metabolism
14-3
MyPlate

Click icon for
info on Lab 14b
A conceptual model for healthy eating
Visit the website to see resources:
www.choosemyplate.gov
14-4
Key Recommendations
1.
2.
3.
4.
Moderate energy intake
Reduce solid fats and added
sugars (SoFAS)
Consume nutrient-dense foods
Reduce sodium intake
14-5
Target Zone for Healthy Eating
14-6
Dietary Reference Intake
(DRI) Values
14-7
14-8
Lab 14a
Dietary
Recommendations
14-9
Classes of Nutrients
1. Carbohydrates
2. Fats
3. Proteins
Subsequent slides will
provide basic information
4. Vitamins about each nutrient.
5. Minerals
6. Water
14-10
1. Carbohydrates
(2 types)
 Simple
 Soda, candy, sweets, fruit
 Individual glucose, sucrose, or
fructose molecules
 Increase blood sugar
 Promote fat deposition
 Complex
 Pasta, rice, breads, potatoes
 Contribute nutrients and fiber
 Chains of glucose molecules
14-11
Trends in
Carbohydrate Consumption
C
A
100
35%
R
P
B
E
O
R
H
C
Y
E
D
N
R
T
A
T
50%
80
55%
SIMPLE
60
65%
40
50%
45%
COMPLEX
20
E
S
0
1910 1950 1980
14-12
Low Carb Mania
(What is the basis?)
Click icon
for info
on fiber
 Proponents
of low carb diets blame
carbohydrates on the obesity
epidemic, but this is not well
supported by research
 The quality of carbohydrates is the
real issue and it is still wise to
consume quality whole grains with
adequate fiber
14-13
Carbohydrate
Recommendations
 Choose
fiber-rich fruits and
vegetables
 Minimum
of 5 servings/day
 Select
whole grain foods when
possible
 Choose
and prepare foods and
beverages with little added sugars or
caloric sweeteners
14-14
Click icon
for info on
fat content
of oils
2. Fats
 Saturated
Animal sources
 Solid at room temperature

 Unsaturated
(poly- or mono-)
Vegetable sources
 Liquid at room temperature

HHHHH HHHH HHHHO
HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH
HHHHH
HH
HHH
14-15
Types of Fats continued
 The
hydrogenation process used to
convert oils into solids produce trans
fat, which is just as harmful as
saturated fats, if not more so
Click icon
 Trans
for info on
hydrogenation
process
fats are known to cause
increases in LDL cholesterol and
have been shown to contribute to
the buildup of atherosclerotic plaque
14-16
Fat Substitutes
 Olestra
 Simplesse
 Benecol
 Take
Control
Photo: Creative Commons Flickr
14-17
Recommendations for
Fat Consumption
 <10
% saturated fatty acid intake
 Continued
reductions to 7%
 <300
mg/day dietary cholesterol
 Avoid trans fatty acids from
processed foods
 <5-7% of energy from cholesterolraising fats
 Consume 2 servings seafood/week
14-18
3. Protein
 Sources
of Protein
 Animal (complete)
 meats, dairy
 Vegetable (incomplete)
 beans, nuts, legumes, grains
 Types
of Amino Acids
 Nonessential
Amino acids linked together
(11) - can be made by body
 Essential (9) - must be obtained from diet
 Complete proteins contain all of the essential
amino acids
14-19
Protein Guidelines
 10-35%
(smallest % of total calories consumed)
 RDA
average = .8 g/kg/day
 RDA athlete = 1.2-1.6 g/kg/day
 People on low calorie diets need to
consume a higher % of protein
(and vice versa)
High levels of protein intake above
2 g/kg/day can be harmful to the body
14-20
Protein Guidelines
 Vegetarians
must eat combinations
of foods to assure an adequate
intake of essential amino acids
 Vegans should supplement w/ B-12
 Dietary supplements of protein
(e.g., tablets and powders) are NOT
recommended
14-21
Vegetarians & Protein
 ADA:
well-planned vegetarian diets
“are appropriate for all stages of
the life cycle, including during
pregnancy, and lactation,” and can
“satisfy the nutrient needs of
infants, children, and adolescents.”
 Soy protein provides additional
health benefits
14-22
4. Vitamins
Click for more info
on vitamins
 Do
not contain calories
 Organic substances that regulate
numerous physiological processes
 Antioxidant “All-stars”

Broccoli, cantaloupe, carrots,
strawberries, red bell peppers,
sweet potatoes, spinach
 Two
1.
2.
types
Fat soluble (A, D, E, K)
Water soluble
14-23
Click for info on
“antioxidants”
Vitamin Guidelines





Eat a diet containing the
recommended servings of
carbohydrates, fats, and proteins
Extra servings of green and yellow
vegetables
Extra consumption of citrus & other
fruits, and other non-animal food
sources high in fiber, vitamins, &
minerals
Consider daily multi-vitamin
If you have special needs, seek
medical advice
14-24
5. Minerals
No calories/provide no energy
 Inorganic elements found in food
that are essential to life processes
 Calcium - bone, muscle, nerve, blood
development
 Iron - necessary for blood to carry
oxygen
 Others - phosphorus, sodium, zinc,
potassium

14-25
Mineral Guidelines
 Same
guidelines as Vitamins
PLUS…
 Dietary supplementation of
Calcium is beneficial for postmenopausal women
 Salt should be limited in the diet
Click for
more info
on minerals
14-26
Populations Who May Benefit
from Supplementation
Pregnant/lactating women
 Alcoholics
 Elderly
 Women with severe menstrual losses
 Individuals on VLCDs
 Strict vegetarians
 Individuals taking medications or
with diseases which inhibit nutrient
absorption

14-27
6. Water
Vital to life
 Drink at least 8 glasses a day
 Coffee, tea, & soft drinks should
not be substituted for sources of
key nutrients, such as low-fat milk,
fruit juices, or foods rich in calcium
 ≤3 caffeinated beverages/day
 Limit sugared soft drinks
 If you drink alcohol, do so in
moderation

Photo: Creative Commons Flickr
Click for
more info
on water
14-28
Sound Eating Practices
Consistency (with variety) is a good
general rule of nutrition
 Moderation & mindfulness
(portion sizes)
 Minimize reliance on fast foods
 Minimize overly processed foods and
foods high in saturated fat or
hydrogenated fats
 Healthy snacks
 Consider organic foods
14-29

Nutrition &
Physical Performance
Complex carbohydrates should
constitute as much as 70% of total
caloric intake
 Active individuals may need higher
amounts of protein (1.2 g/kg of body
weight)
 Carbohydrate loading and
carbohydrate replacement during
exercise can enhance sustained
aerobic performance

14-30
Nutrition: Summary
 Important
to health/wellness
 6 classes of nutrients
 Moderation and variety
 Fruits and veggies are critical!
 Beware of nutrition quackery
 Some individuals may have
additional nutritional needs based
on activity level, pregnancy, etc.
End of
presentation
14-31
Supplemental
Information
Lab
Information
Details on nutrition
Discussion Activity
14-32
Lab 14a Information
Nutrition Analysis
 Purpose:
Compare quality of
“favorite diet” with your ideal
“healthy diet”
 Procedure: Select foods from
food list and calculate calories
from carbohydrates, fats, and
proteins
14-33
Lab 14a Information
Nutrition Analysis - cont.
Return to
presentation
Making calorie Calories
calculations
% of Total
Calories
 Protein
350 13.7
 Fat
800 31.4
54.9
 Carbohydrate 1400
100.0
Totals 2550
Divide the calories
by the total to get
the percentage
14-34
Lab 14b Information
Selecting Nutritious Foods
Return to
presentation



Purpose: Evaluate the nutritional quality
of your diet
Procedure: Record foods consumed for
two days on the Daily Diet Record
Calculate calorie intake from list
Implications: Rate the quality
of the diet according to the
Rating Scale
14-35
Fiber
 Soluble
levels
 Found
- Decreases cholesterol
in oat bran, fruits, and veggies
 Insoluble
cancer
 Found
- Reduces risk of colon
in wheat bran and grains
Recommendation: 25-40g per day
Are you getting enough?
14-36
Ways to Get More Fiber
 Eat
more fruits
and vegetables
 Eat whole grain
foods
14-37
A Grain of Wheat
Return to presentation
BRAN
- B vitamins
- minerals
- dietary fiber
GERM
ENDOSPERM
- starch
- protein
- some iron &
B vitamins
- essential fats
- minerals
- vitamins
(B, E, & folacin)
14-38
Composition of Oils (%)
Return to presentation
Type
Sat
Poly
safflower
sunflower
corn
soybean
sesame
peanut
palm
olive
9
10
13
14
14
17
49
14
75
66
59
58
42
32
9
8
16
24
28
28
44
51
42
78
7
35
58
canola
Mono
14-39
Hydrogenation Process
Return to presentation
14-40
Fat Soluble Vitamins
 Consist
of Vitamins A, D, E, and K
 Absorbed at the small intestine
in the presence of bile (a fatty
substance)
 Overdoses can be toxic (A and D)
14-41
Water Soluble Vitamins
 Consist
of B complex and
vitamin C
 Excesses will be excreted in the
urine, however, B-6 and Niacin
can be toxic when ingested in
unusually large amounts
14-42
Water Soluble Vitamins
B-1 (thiamine)
 B-2 (riboflavin)
 B-6 (pyridoxine)
 B-12 (cobalamin)
 Niacin (nicotinic acid)
 Pantothenic Acid
 Folic Acid (folacin)
 Biotin
C

Return to
presentation
14-43
Antioxidant All-Stars










Broccoli
Cantaloupe
Carrot
Kale
Mango
Pumpkin
Red Pepper
Spinach
Strawberries
Sweet potato
Return to presentation
14-44
Minerals with established
RDA guidelines
Return to presentation
 Calcium
Click for more info
 Phosphorus
 Iodine
 Iron
Click for more info
 Magnesium
 Zinc
 Selenium
14-45
Calcium
Return to
presentation
 Important
for preventing
osteoporosis
 RDA = 800-1000 mg/day
 Found in dairy products and
vegetables
High protein diets leach calcium from
bones and promote osteoporosis
14-46
Iron
Return to
presentation
 Important
component of
hemoglobin
 Iron deficiency is known as
anemia
(Symptoms: shortness of breath, fatigue)
14-47
Functions of Water
Return to
presentation
Comprises about 60% of body weight
 Chief component of blood plasma
 Aids in temperature regulation
 Lubricates joints
 Shock absorber in eyes, spinal cord, and
amniotic sac (during pregnancy)
 Active participant in many chemical
reactions

14-48
Caloric Content of Foods
Carbohydrates
Protein
Fats
Alcohol
4 cal/g
4 cal/g
9 cal/g
7 cal/g
14-49
Calorie Calculation
(Example)

Heather consumes 2000 calories
per day and wishes to obtain 20%
of her calories from fat:
2000 calories x 20% = 400
calories from fat per day
400 calories from fat = 44 grams
of fat/day
14-50
What is Baloney?
80% "fat free”
52 calories / slice
4 grams fat / slice
Calories
= 4 g/slice X 9 cal/g = 36 calories
from fat
Percent of
calories = 36 cal / 52 cal total =
from fat
69%
14-51
What about
Sliced Turkey?
Return to presentation
98% "fat free”
30 calories / slice
1 gram fat / slice
Calories
= 1 g/slice X 9 cal/g = 9 calories
from fat
Percent of
calories = 9 cal / 30 cal total =
from fat
30%
14-52
Discussion Activity
When you hear the
term “mindful eating,”
what does that mean
to you?
Return to presentation
14-53