Transcript Nutrition Principles

Nutrition
Energy Units
• calorie - basic unit of heat
• kilocalorie - 1000 calories
• Calorie - same as kilocalorie
Nutrients
• Caloric Nutrients
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Carbohydrates: 4 kilocalories/gram
Fats: 9 kilocalories/gram
Proteins: 4 kilocalories/gram
(Alcohol: 7 kilocalories/gram)
• Non-Caloric Nutrients
– Vitamins
– Minerals
– Water
What are Dietary Carbohydrates?
• Organic compounds containing
– Carbon
– Oxygen
– Hydrogen
• Formed naturally in nature
• Synthesized
• ~4 kcal/gram
Types of Carbohydrates
• Simple CHO
– Monosaccharides
• Glucose (dextrose, grape sugar)
• Fructose (levulose, fruit sugar)
• Galactose (milk sugar)
– Disaccharide
• Maltose (malt sugar, glucose & glucose)
• Lactose (milk sugar, glucose & galactose)
• Sucrose (cane or table sugar, glucose & fructose)
CHO Types
• Complex CHO
– 3 or more glucose molecules
– Polysaccharide (>2 molecules)
• Plant starches
• Animal starch (glycogen)
• glucose polymer (10 or more molecules)
– Maltodextrin
– polycose
– Fiber
Major Uses of CHO
• Provide energy to nervous system
• Provide energy to muscular system
• Provide energy to other tissues of the body
Storage Sites for CHO
• Blood Glucose – 50 kcal
• Liver Glycogen – 400 kcal
• Skeletal Muscle Glycogen – 1600 kcal
Glycemic Index (GI)
The GI reflects the rate of digestion and
absorption of CHO
Blood glucose area after test food
GI =
X 100
Blood glucose area after reference
food
Glycemic Load
• Glycemic index relative to the serving size
• Some CHO have high GI but are consumed
in small quantities per serving
• GL = (GI x CHO/serving)/100
• Ratings of glycemic loads
– High GL = >20
– Medium GL = 11-19
– Low GL = <11
Major types of carbohydrates.
Monosaccharides
Glucose
Fructose
Galactose
Polysaccharides
Starches
Dextrins
Glycogen
Disaccharides
Sucrose
(glucose + fructose)
Lactose
(glucose + galactose)
Maltose
(glucose + glucose)
Fiber
Cellulose
Hemicellulose
Pectins
Gums
Mucilages
Functions of Fat
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Fuel for cells
Organ padding and protection
transport fat-soluble vitamins
Constituents of cell membranes
Constituents of hormones
Fats
• Saturated
– Animal fat
– Tropical vegetable oils (palm, coconut)
• Monounsaturated
– Oils: Peanut, canola, olive, high oleic safflower
– Nuts: walnuts, almonds, cashews, pecans, pistachio
• Polyunsaturated
– Omega-3 (fish) and omega-6 (vegetables) fatty acids
– corn, soybean, sunflower, safflower, flax seed
Saturated Fat
• Lacks C-C double
bonds
• Saturated with H
• Animal fat & tropical
oils
• Most unhealthy
• Hydrogenated oils
Monounsaturated Fat
• Contains single C-C
double bond
• Most healthy
• Most common
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Olive oil
Canola oil
Peanut(s) oil
Walnuts
Almonds
Polyunsaturated Fat
• Two or more C-C
double bond
• Omega 3
– Flax oil, Fish oil
– -linolenic acid
• Omega 6
– Corn, soyben,
safflower, sunflower
– Linoleic acid
TABLE 5.1 Fatty Acids in fats and oils
Oil/Fat
Saturated Mono-unsat
Beef
50
43
Chicken
30
46
Tuna
27
26
Olive
14
74
Canola
6
62
Tuna
27
26
Coconut
87
6
Polyunsat
4
22
37
9
30
37
2
Hydrogenated Fats
• Process used to convert unsaturated oils into
saturated oils
– Increases temp at which oil burns
– Increases shelf life
– Stays in mixture better
• Health impact is same as saturated fats
Trans Fatty Acids
• Formed from hydrogenation process
• May have worst health impact of all fats
Recommended Consumption of
Dietary Fat
• Essential fatty acids must be supplied in the diet
– Linoleic acid (omega-6 fatty acid)
• 3-6 grams per day
• Supplied if 5-10% of calories are from fat
– Sources
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1 tablespoon (14 grams) of corn oil
2 tablespoons (28 grams) of sunflower oil
2.5 tablespoons (35 grams) of canola oil
5 tablespoons (70 grams) of olive oil
• Alpha-linolenic Acid (omega-3 fatty acid)
– 1-2% of kcal consumption
– 2-3 grams for 2000 kcal diet
– Sources
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1.5 teaspoons Flaxseed oil
1.5 tablespoon canola oil
3 tablespoons soybean oil
12 oz cod, flounder, haddock, halibut, tuna
6 oz salmon
3.5 oz herring, mackerel, sardines
Daily Recommendation for Fats
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Less than 30% of total calories for most
Less than 10% of calories as saturated fat
Adequate essential fats
Most fat should be monounsaturated with
polyunsaturated as second choice
Fat and Cholesterol
• The body gets cholesterol from two sources
– foods
– cells produce it
• Saturated fat stimulates the body to produce
more cholesterol than it normally needs
Cholesterol Types & Values
• Major cholesterol types
– High Density Lipoprotein (HDL)
– Low Density Lipoportein (LDL)
– Very Low Density Lipoprotein (VLDL)
• Total Cholesterol = HLD + LDL + VLDL
– TC < 200 mg/dl
– LDL < 130 mg/dl
Lowering Your Cholesterol
• Consume less saturated fat in the diet
– eat lean meat and low fat dairy foods
– eat less processed foods
– cook only with mono- or polyunsaturates
• Consume less cholesterol in the diet
– eat lean meat and low fat dairy foods
– use only vegetable oils preferably canola and
olive (no tropical oils)
Protein
• Incomplete - lacking in one or more of the
essential amino acids
– vegetable sources
• Complete - contains all essential amino
acids
– animal sources
– combinations of vegetable sources
Protein Requirements
• RDA is 0.4 grams/lb for adults
• Physically active need 0.4 - 0.9 grams/lb
• Sources
– 8 oz. milk or milk products = 9 grams
– 3 oz. beef, poultry, fish = 21-25 grams
– 1 egg = 6 grams
Recommendations for Protein
• 12-15% of total calories assuming adequate
caloric intake
• 0.4 grams per pound of body weight as
minimum
• If physically active, more protein up to 0.9
grams per pound
• Include significant animal or soy protein.
Recommendation for Fat
• Reduce fat to no more than 30% of total
calories
• The more mono and polyunsaturated fat you
consume, the more total fat you can
consume
• Reduce saturated & hydrogenated fat
consumption as much as possible
Recommendation for CHO
• CHO should fill the remainder of your
caloric requirement
• Minimum CHO:100 grams per day
• Maximum CHO: 4-5 grams per pound or
60-70% of total calories
• Reduced refined sugar to < 10% of CHO
General Recommendations
• Eat adequate protein, fat, and CHO
• Eat a variety of food
• Eat as much fruits and vegetables as
possible
Vitamins
• Organic compounds derived from plants
and animals
• Functions
– regulation of body processes
– required for metabolic processes
– required for enzyme actions
Oxygen Free Radicals
• Produced from aerobic metabolism
• Depresses immune function
• Play a significant role in several chronic
disease processes such as heart disease and
cancer
• Are controlled by anti-oxidants
Vitamin Classification
• Fat Soluble
– absorbed, transported and stored with the help of fat
– A, D, E, & K
– easier to accumulate and become toxic
• Water Soluble
– absorbed, transported in water
– excreted in urine
– B-complex & C
Top Antioxidants
• Vitamins C & E
• Phytochemicals
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Blueberries, strawberries, grapes (grape juice)
tomatoes
Oats
Garlic & onions
Minerals
• solid inorganic substances
• Functions
– regulate muscle and nerve function
– structural components of body
– components of hormones, enzymes,
hemoglobin
– regulate water balance
– anti-oxidants (selenium)
Calcium
• body’s most abundant mineral
• critical for bone formation
• current RDA:
– 9 to 18 years is 1300 mg
– 19 to 50 years is 1000 mg
– over 50 years is 1200 mg
Factors that impact bone health (osteoporosis).
Fig. 3.12
Sources of Calcium
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Skim milk (1 cup) - 300 mg
Whole milk (1 cup) - 290 mg
Yogurt, lowfat (1 cup) - 415 mg
Baked Beans (8 oz) - 175 mg
Broccoli, cooked (2/3 cup) - 88 mg
Collard greens, cooked (1/2 cup) - 152 mg
Spinach, cooked (1/2 cup) - 83 mg
Calcium Supplements
• If you do not get adequate calcium in your
diet, then change your diet or supplement
calcium.
• Calcium supplementation
– Best supplement is calcium citrate
– Do not consume more than 500 mg per dose
– Consume multiple doses during day to get more
than 500 mg.
Iron
• Trace mineral
• RDA is 10 mg for males & 18 mg for
females
• Animal sources absorbed much better than
plant sources (heme iron)
• Vitamin C increases absorption of iron,
especially non-heme iron
Sources of Iron
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Red Meat (3.5 oz) - 2.6 mg
Liver (3.5 oz) - 8.8 mg
Poultry (3.5 oz) - 1.2 mg
Prunes (10) - 2 mg
Baked Beans (1 cup) - 3.6 mg
Total (1 serving) - 18 mg
Sodium
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We get too much sodium, not too little
Daily requirement is around 500 mg
May cause high blood pressure
Sources
– food additives (processed foods)
– salting foods
The Big Question Is
• Should you supplement vitamins
and minerals??????
• The answer is
– yes
– no
– maybe
Major Functions of Water
• Provides essential building material for cell
protoplasm
• Protects key body tissues (spinal cord,
brain)
• Maintains normal osmotic pressures
• Main constituent of blood
• Regulation of body temperature
• Important in hearing, vision, taste
Daily Water Loss
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Urine – 1,300 ml
Water in feces – 100 ml
Exhaled air – 200 ml
Skin (insensible perspiration) – 600 ml
Sweat – 2-3 L/hr
TOTAL – 2 - ??? liters
Daily Water Intake
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Approximate requirement – 1 ml/kcal
Food – 700 ml
Metabolism – 300 ml
Fluids – everything else
– Non-diuretic fluids
– Diuretic fluids
Food Label with Daily Values.
1) Better by Design
2) Size Up the Situation
How to recognize the new
food labels.
All serving sizes are created
equal.
5) Trust Adjectives
4) Rate It Right
Descriptions have legal
definitions.
Scan the % Daily Values.
• GOOD SOURCE OF FIBER
• LOWFAT
3) Look Before
You Leap
Use the Daily Values.
6) Read Health Claims
with Confidence
The nutrient link to disease
prevention.
Many factors affect cancer risk.
Eating a diet low in fat and high in
fiber may lower risk of this disease.
Deceptive Advertising
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Lean Ground Beef - 90% Fat-Free
Serving size - 4 oz or 113 g
70% of weight is water; 30% is fat/protein
9 g of fat and 25 g of protein
81 kcal of fat and 100 kcal of protein
45% of calories as fat
Fast Foods
Food
Big Mac
McChick
McGrille
FF-sm
C Burrito
Nach Sup
kcal
530
510
260
210
345
364
Pro
19
13
37
6
20
13
Carb
35
35
51
50
46
42
Fat
46
52
12
44
34
45
Cho
80
50
45
0
57
17
Na
960
820
500
135
854
470
Water
• Average requirement is 6-12 cups (48-64
oz) or 1ml/kcal
• Warm weather and exercise increase the
requirement
• Caffeine and alcohol intake increase the
requirement??
• Fluid should be consumed in smaller
quantities throughout the day