Transcript Chapter Five

Chapter Five
Understanding Nutrition
and Your Diet
© 2007 McGraw-Hill Higher Education. All rights reserved.
Nutrients
Elements necessary for growth, energy, and
repair of tissues.
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Carbohydrates
Fats
Protein
Vitamins
Minerals
Dietary fiber
Water
* calorie = energy required to raise 1g of water 1ºC
fats, proteins)
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(carbohydrates,
Carbohydrates
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Function: energy
Kcal value: 4kcal/gram
RDA: 60% of foods should derive
from carbs
Types: mono, di, poly saccharides
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fats
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Function: long term energy,
insulation, carrier of certain vitamins,
and feeling of satiety (fullness)
Kcal value: 9 kcal/gram
Types: saturated,monounsaturated
polyunsaturated, trans fat
RDA: No more than 20-35% total
kcal; <10% kcal from saturated;
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Tropical Oils
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Plant sources that are considered
saturated fats
Examples are: Coconut, Palm, Palm
kernel
Found in products such as:
• Snack foods
• Crackers
• Cookies
• Breakfast cereals
© 2007 McGraw-Hill Higher Education. All rights reserved.
What is Cholesterol?
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White fat-like substance found in cells of
animal origin
Function: synthesizes cell membranes,
forms hormones, and bile
The body makes cholesterol from the liver
The amount of intake should be limited to
less than 300 mg/day
HDL vs. LDL
© 2007 McGraw-Hill Higher Education. All rights reserved.
Protein
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Function: growth and repair of tissue
Kcal value: 4 kcal/gram
RDA: 58 g/men and 46 g/women or
15% of total kcal
Types: essential and non-essential
amino acids
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Vitamins
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Function: organic compounds
required for normal growth,
reproduction, and maintenance of
health.
Kcal value: 0 kcal
Types: water soluble (B-complex,C),
fat soluble can be toxic (A,D,E,K)
© 2007 McGraw-Hill Higher Education. All rights reserved.
Minerals
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Inorganic materials needed in trace
amounts for normal body
maintenance and critical for
regulation of body processes
Kcal value: 0 kcal
Types: major (high amounts in body
tissues) and minor minerals (small
amounts)
© 2007 McGraw-Hill Higher Education. All rights reserved.
Water
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Function: medium for waste
transport, thermoregulation, and
biochemical reactions
Kcal value: 0 kcal
RDA: 6-10 glasses/day/adults
(depends on activity, environment)
Check your urine color to determine
fluid maintenance
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fiber
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Edible, indigestible roughage
Function: allows transition of food
within the bowels
Kcal value: 0 kcal
Types: soluble/insoluble fiber
RDA: 25-35 grams/day/adults
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid.Gov
Steps to a Healthier You
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Anatomy of MyPyramid
Personal approach to healthy eating
 One size doesn't fit all
 Activity
 Moderation
 Personalization
 Proportionality
 Variety
 Gradual improvement
© 2007 McGraw-Hill Higher Education. All rights reserved.
What is a "Healthy Diet"?
The Dietary Guidelines (2005) describe
a healthy diet as one that:
 Emphasizes fruits, vegetables, whole
grains, and fat-free or low-fat milk
and milk products
 Includes lean meats, poultry, fish,
beans, eggs, and nuts
 Is low in saturated fats, trans fats,
cholesterol, salt (sodium), and added
sugars.
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans 2005
Key Recommendations for the General
Population
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Adequate nutrients within calorie needs
Weight Management
Physical Activity
Food groups to encourage
Sodium and potassium
Alcoholic beverages
Food safety
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Functional Foods
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Foods capable of contributing to the
improvement/prevention of specific
health problems
Examples: garlic, olive oil, fiber, folic
acid, foods rich in calcium, A,C,E
Probiotics- living bacteria thought to
help prevent disease and boost
immunity (yogurt)
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Food Labeling
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Dietary Supplements
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Americans spent over 19 billion on
supplements (2004)
These are OTC products that supplement
one’s diet
They are not suppose to replace meals or
conventional foods
Must be deemed safe for human use
(FDA)
They cannot claim to cure or treat
diseases
© 2007 McGraw-Hill Higher Education. All rights reserved.
Foodborne Illness
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Consumption of contaminated food
products
Symptoms mimic flu-like maladies
Develops within 1-6 hours of
exposure
Bacterial exposure (salmonella most
common)
© 2007 McGraw-Hill Higher Education. All rights reserved.
To Avoid Foodborne Illness:
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Clean hands, food contact surfaces, and
fruits and vegetables
Separate raw, cooked, and ready-to-eat
foods
Cook foods to a safe temperature
Chill (refrigerate) perishable food promptly
and defrost foods properly.
Avoid raw (unpasteurized) milk , raw or
partially cooked eggs, raw or undercooked
meat and poultry, unpasteurized juices,
and raw sprouts.
© 2007 McGraw-Hill Higher Education. All rights reserved.
Vegetarian Diets
Relies on plant sources for nutrients
Types of vegetarians:
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Ovolactovegetarian
Lactovegetarian
Vegan
Pesco-vegetarian
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Food Allergies
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Reaction by the immune system to
attack the body based on food
consumed
Can be mistaken for food
intolerance-(enzyme deficiency)
Common food allergies include:
peanuts, milk, soy products,
shellfish, and wheat
Could cause shock and/or even death
© 2007 McGraw-Hill Higher Education. All rights reserved.
Chapter Five
Understanding Nutrition and Your Diet
© 2007 McGraw-Hill Higher Education. All rights reserved.