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Nutrition Basics
Chapter 9
© 2012 McGraw-Hill Higher Education. All rights reserved.
1
Nutritional Requirements:
Components of A Healthy Diet
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45 essential nutrients
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Proteins, fats, carbohydrates, vitamins, minerals, and
water
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Macronutrients
Micronutrients
Energy in food is expressed as kilocalories
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1 kilocalorie = amount of heat it takes to raise the
temperature of 1 liter of fluid 1°C
2000 kilocalories (or calories) per day meets a person’s
energy needs
Kilocalories are commonly referred to as calories, which are
much smaller energy units: 1000 calories = 1 kilocalorie
Three essential nutrients provide energy:
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Fat = 9 calories per gram
Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
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Figure 9.1 The digestive system
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Proteins–The Basis of Body
Structure
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Form muscle and bone
Form parts of blood, enzymes, some
hormones, and cell membranes
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Building blocks of protein are amino acids
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Nine essential amino acids
Eleven nonessential amino acids
Complete proteins provide all essential amino acids in
adequate amounts
Incomplete proteins usually low in one or two essential
amino acids
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Complementary incomplete proteins can combine to
make up missing amino acids
Recommended protein intake
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0.8 gram per kilogram of body weight (0.36 gram per
lb.)
10-35% of total daily calorie intake
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Average American daily intake is 15-16% of total calories
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Fats–Essential in Small
Amounts
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Most concentrated source of energy
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Fats (lipids) can be stored as usable energy
Provides insulation and support for body organs
Help body absorb fat-soluble vitamins
Two types of fats
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Types and sources of fats
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Triglycerides - glycerol molecule with 3 fatty acids
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Linoleic acid
Alpha-linolenic acid
Animal fats are primarily made of triglycerides
Unsaturated
Monounsaturated
Polyunsaturated
Saturated
Hydrogenation
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Trans fatty acids
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Fats and Health
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Cholesterol
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High-density lipoprotein (HDL) = good cholesterol
Low-density lipoprotein (LDL) = bad cholesterol
Saturated and trans fats pose many health hazards,
including heart disease and certain types of cancers
Other fats, including monounsaturated fats and
omega-3 fatty acids, can be beneficial to health
Recommended fat intake
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Adult men need 17 grams per day of linoleic acid and 1.6 grams
of alpha-linolenic acid
Adult women need 12 grams per day of linoleic acid and 1.1
grams of alpha-linolenic acid
AMDR for total daily fat is 20-35% of daily calories
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Figure 9.1 Types of fatty acids and
their possible effects on health
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Carbohydrates—An Ideal
Source of Energy
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Supplies energy for body cells
Two groups
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Simple carbohydrates
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Fruit, sugar, honey, malt, and milk
Complex carbohydrates –
Starches and most dietary fiber
 Grains – wheat, rye, rice, oats, barley, and millet
 Legumes – dry beans, peas, and lentils
 Tubers – potatoes and yams
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Digestion
Mouth and small intestines
 Break down into glucose
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Refined Carbohydrates Versus
Whole Grains
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All grains are whole grains before
processing and include:
Inner layer (germ)
 Middle layer (endosperm)
 Outer layer (bran)
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During processing, the germ and
bran are often removed leaving
just the starchy endosperm
 Refined – less nutritious
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Glycemic Index
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Insulin and glucose levels rise and fall
following any meal containing
carbohydrates
Quick rise in glucose and insulin levels =
high glycemic index
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Many different factors influence glycemic
index
Unrefined grains, fruits, vegetables and
legumes have a relatively low glycemic index
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Recommended Carbohydrate
Intake
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130 grams needed to meet the body’s
requirements for essential carbohydrates
 Average American eats 200-300 grams daily
Carbohydrates should make up 45-65% of total
daily calories in an adult’s diet
Focus on consuming a variety of foods rich in
complex carbohydrates, especially whole grains
Health agencies recommend decreased intake of
added sugars
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Fiber – A Closer Look
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Types of fiber
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Sources of fiber
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Dietary fiber: Nondigestible carbohydrates (and
lignin) that are naturally present in some plants
Functional fiber: Nondigestible carbohydrate that
has been isolated or synthesized in a lab and
added to food as dietary supplement
Total fiber: the sum of both
Soluble and insoluble fiber
All plant substances
Recommended fiber intake
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38 grams for adult men
25 grams for adult women
Needs to come from foods, not supplements
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Vitamins—Organic
Micronutrients
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Vitamins: organic (carbon-containing)
substances required in small amounts to
regulate various processes within living
cells
Humans need 13 vitamins
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Functions of vitamins
Sources of vitamins
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4 fat soluble vitamins: A, D, E, and K
9 water soluble vitamins: C and the
B-complex vitamins
Human body does not manufacture most vitamins
Abundant in fruits, vegetables, and grains
Vitamin deficiencies
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Minerals—Inorganic
Micronutrients
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Minerals: inorganic (non-carbon-containing)
compounds that help regulate body
functions, aid in growth, maintain body
tissues, and help release energy
17 essential minerals
 Major minerals – need 100 milligrams or
more
 Calcium,
phosphorus, magnesium, sodium,
sulfur, sodium, potassium, and chloride
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Trace minerals – need in minute amounts
 Copper,
fluoride, iodide, iron, selenium,
and zinc
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Water—Vital but Often Ignored
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You are composed of about 50-60% water
Can live up to 50 days without food, but only a
few days without water
Foods and fluids consumed make up 80-90% of
your daily water intake
Food and Nutrition Board daily requirements
 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 (9
cups) coming from beverages
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Other Substances in Food
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Antioxidants
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Protect against damage by free radicals
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Vitamins C & E, selenium, carotenoids
Phytochemicals
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Substances that may help prevent chronic
disease
Soy foods
 Sulforaphane (found in cruciferous vegetables
such as broccoli)
 Allyl sulfides (found in garlic
and onions)
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Dietary Reference Intakes
(DRIs)
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Standards set by Food and Nutrition Board
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Dietary Reference Intakes (DRIs)
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Recommended Dietary Allowances (RDAs)
Adequate Intake (AI)
Tolerable Upper Intake Level (UL)
Standards aim to prevent nutrient
deficiencies, promote health, and prevent
chronic diseases
Daily Values are used on food labels and
reflect daily guidelines for a 2,000-calorie
diet
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Dietary Guidelines for Americans
The 2010 Dietary Guidelines include the following:
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Reduce overweight and obesity by reducing calorie intake and
increasing physical activity
Shift food intake patterns to a more plant-based diet rich in
vegetables, cooked dry beans and peas, fruits, whole grains, nuts
and seeds
Increase intake of seafood and fat-free and low-fat milk and milk
products
Consume only moderate amounts of lean
meat, poultry, and eggs
Reduce intake of solid fats and added
sugars (SoFAS), sodium, and refined grains
 Meet the 2008 Physical Activity
Guidelines for Americans
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Dietary Guidelines for Americans
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Energy Balance and Weight
Management
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The obesity epidemic is fueled by the
consumption of too many calories from
nutrient-poor foods and beverages,
combined with lack of physical activity
Nutrient Adequacy
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Energy-dense foods should be replaced
with nutrient-dense foods
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Food Groups to Encourage
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Dietary Guidelines for Americans
recommends eating more
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Fruits and vegetables
High-fiber whole grains
Low-fat and fat-free dairy products
Seafood
Useful dietary patterns:
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DASH-style pattern, Mediterranean-style
patterns, USDA Food Patterns
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Fatty Acids and Cholesterol
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Limit intake of saturated fatty acids to less
than 7% of total calories
Limit cholesterol to less than 300 milligrams
per day (200 mg for people at high risk for
CVD or diabetes)
Limit trans fatty acids from natural
sources to less than 0.5% of calories
Avoid any trans-fatty acids from
hydrogenation
Eat two servings of seafood per week for
omega-3 Fatty acids (favored fish include
salmon, mackerel, and trout)
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Carbohydrates
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Sedentary people should decrease
consumption of energy-dense
carbohydrates to maintain weight
Choose foods whole grains and health
carbohydrates
Avoid added sugars and grain-based
desserts
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USDA’s MyPyramid
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Key Messages
Personalization
 Daily physical activity
 Moderation
 Proportionality
 Variety
 Gradual improvement
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Serving Sizes
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Grains - 1 slice of bread; 1 small muffin
(2.5i-inch diameter); 1 cup ready-toeat cereal flakes; ½ cup cooked cereal,
rice, grains, or pasta; 1 6-inch tortilla
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Vegetable – 1 cup raw leafy salad
greens; 1/2 cup cooked or raw
vegetables; 1/2 cup of vegetable juice
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Fruit – ½ cup fresh, canned, or frozen
fruit; 1/2 cup 100% fruit juice; 1 small
whole fruit; 1/4 cup dried fruit
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Serving Sizes
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Milk -1 cup milk or yogurt; 1/2 cup
ricotta cheese; 1.5 oz. natural cheese;
2 oz. processed cheese
Meat and Beans – 1 ounce cooked lean
meat; 1/4 cup cooked dry beans
(legumes) or tofu; 1 egg; 1 tablespoon
peanut butter; 1/2 ounce nuts or seeds
Oils – 1 teaspoon vegetable oil or soft
margarine; 1 tablespoon salad dressing
or light mayonnaise
Discretionary calories, solid fats, and
added sugars
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The Vegetarian Alternative
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Types of vegetarian diets
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Vegans
Lacto-vegetarians
Lacto-ovo-vegetarians
Partial vegetarians
Semivegetarians
Pescovegetarians
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Vitamin B-12
Vitamin D
Calcium
A food plan for vegetarians
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Dietary Challenges for Special
Population Groups
Children and teenagers
 College students
 Older adults
 Athletes
 People with special health
concerns
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A Personal Plan: Making
Informed Choices About Food
Reading food labels
 Reading supplement labels
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Protecting Yourself Against
Foodborne Illness
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Causes of foodborne illnesses
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Campylobacter jejuni
Salmonella
Shigella
Escherichia coli
Listeria monocytogenes
Staphylococcus
Clostridium botulinum
Norovirus
Spongiform encephalopathy (“mad cow
disease”)
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A Personal Plan: Making Informed
Choices About Food
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Organic foods
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Must meet limits on pesticide residues and
other environmental contaminants
Must meet strict USDA guidelines
Additives in food
Food irradiation
Genetically modified foods
Food allergies and food intolerances
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Nutrition Basics
Chapter 9
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32