Transcript Grains

Nutrition Basics
Chapter 8
© 2008 McGraw-Hill Higher Education. All rights reserved.
Nutritional Requirements:
Components of A Healthy Diet
• 45 Essential nutrients
– Proteins, Fats, Carbohydrates, Vitamins,
Minerals and Water.
• Fuel Potential. Kilocalories (kcalorie).
• 1 Kcalorie = amount of heat it takes to raise the temperature
of 1 liter of fluid 1 degree of centigrade.
• 2000 kcalorie or calories per day meets a person needs.
• 1000 calories = 1 kcalorie.
• 3 supply energy
– Fat = 9 calories per gram
– Protein = 4 calories per gram
– Carbohydrates = 4 calories per gram
© 2008 McGraw-Hill Higher Education. All rights reserved.
Proteins
• Forms muscle, bone, blood, enzymes,
hormones and cell membrane.
– Twenty common amino acids
• Nine essential amino acids.
• Eleven nonessential amino acids
– Complete proteins provide all essential
amino acids.
• Most animal proteins.
• Most plant proteins are incomplete.
– Combine 2 vegetables to make up missing amino
acids.
– Recommended amount
• 0.8 gram per kilogram of body weight
• 10-35% of total calorie intake
– Average is 15-16%
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Fats or Lipids
• Most concentrated source of energy
– stored energy and provides insulation and support
for body organs
– Two fats
• Linoleic acid
• Alpha-linoleic acid
– 10% from saturated fats
•
•
•
•
•
– Triglycerides - glycerol molecule with 3 fatty acids
Saturated Fat (solid at room temperature)
Mono-unsaturated
Poly-unsaturated
Hydrogenation (H+ + unsaturated fat)
Trans fatty acids
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Fats and Health
• Cholesterol
– High Density Lipo-Protein (HDL’s) – good cholesterol
– Low Density Lipo-Protein (LDL’s) – bad cholesterol
• Absorbs Fat-soluble vitamins (A,D,E & K)
– Make up 25%-35% of total daily calories
• 7% from saturated fat
• 10% from polyunsaturated fat
• 20% from monounsaturated fat
• Omega-3 fatty acids – AMDR -5-10%
• Omega-6 fatty acids – AMDR – 0.6-1.2%
• Recommended Intake
– Adults
• Men 17 grams per day of linoleic and 1.6 grams of alpha-linoleic
• Women 12 grams per day of linoleic and 1.1 grams of alpha-linoleic
– Only 3-4 teaspoons (15-20 grams) of vegetable oil per day
– AMDRs for total fat 20-35%
AMDR=Acceptable Macronutrient Distribution Ranges
© 2008 McGraw-Hill Higher Education. All rights reserved.
© 2008 McGraw-Hill Higher Education. All rights reserved.
Carbohydrates
• Supply energy for the body cells
• Two groups
– Simple Carbs: One or two sugar units
• Fruit, sugar, honey, malt (e.g., barley or wheat), and milk
– Complex Carbs: Multiple sugar units
• Starches and fiber
– Grains – wheat, rye, rice, oats, barley, and millet (white
grains)
– Legumes – dry beans, peas, and lentils
– Tubers – potatoes and yams
– Digestion
• Mouth and small intestines
• Break down to glucose
© 2008 McGraw-Hill Higher Education. All rights reserved.
Refined Carbohydrates Versus
Whole (Unrefined) Grains
• All grains before processing
– Inner layer, germ
– Middle layer, endosperm
– Outer layer, bran
• During processing
– Germ and bran are removed leaving
just the starch of the endosperm
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Glycemic Index and Glycemic
Response
• Insulin and glucose levels
• Quick rise in glucose and insulin
levels = high glycemic index
– Eating high glycemic index foods may
increase appetite
– May increase risk of diabetes and
heart disease
– Unrefined grains, fruits, vegetables
and legumes – relatively low glycemic
index
© 2008 McGraw-Hill Higher Education. All rights reserved.
Recommended Carbohydrate
Intake
• Average American – 200-300 grams
• 130 grams needed to meet the body’s
requirements for essential
carbohydrates
• Adults – 45-65% of total daily calories
or 225-325 grams
© 2008 McGraw-Hill Higher Education. All rights reserved.
Fiber – A Closer Look
• Food and Nutrition Board
– Dietary fiber nondigestible carbohydrate that is
present naturally
– Functional fiber nondigestible carbohydrate that has
been isolated or synthesized
– Total fiber is the sum of both
• Sources
– All plant substances
• Recommended intake
– 38 grams for adult men
– 25 grams for adult women
– Needs to come from foods not supplements
© 2008 McGraw-Hill Higher Education. All rights reserved.
Vitamins
• Organic (carbon-containing) substances
required in small amounts to promote specific
chemical reactions (catalyst) within a living
cell.
• Thirteen vitamins:
– Four Fat Soluble: A, D, E, and K.
– Nine Water Soluble: C and 8 B-complex vitamins. Thiamin
(B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, B12, Biotin and Pantothenic acid.
• Sources:
– Human body does not manufacture most vitamins
– Abundant in fruits, vegetables and grains
© 2008 McGraw-Hill Higher Education. All rights reserved.
Minerals
• Inorganic compounds.
• Helps to regulate body functions,aid in
growth,maintenance of body tissues, and a
catalyst for energy release.
• 17 essential minerals.
– Major minerals - 100 milligrams or more.
• calcium, phosphorus, magnesium, sodium,
sulfur, sodium, potassium and chloride.
– Trace minerals – minute amounts.
• Cobalt, copper, fluoride, iodide, iron,
manganese, molybdenum, selenium,
and zinc
© 2008 McGraw-Hill Higher Education. All rights reserved.
Water
• Composed of about 50-60% water
• Can live up to 50 days without food , but only
a few days without water
• Water and other beverages make-up 80-90%
of your daily water intake
• 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
© 2008 McGraw-Hill Higher Education. All rights reserved.
Other Substances in Food
Antioxidants –
– Reduction in cancers
– Vitamin C & E, selenium, carotenoids
• Phytochemicals
– Soy foods may help lower cholesterol levels
– Cruciferous vegetables render some
carcinogenic compounds harmless
– Allyl sulfides (garlic and onions) boosts the
cancer-fighting immune cells
© 2008 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for Americans
• Eating a variety of nutrient-dense foods
• Control calorie intake to manage healthy
weight
• Physically active every day
• Plenty of grains, vegetables and fruits
• Choose fats wisely
• Choose carbohydrates wisely
• Prepare foods with little salt and sugar
• Moderation of alcohol consumption
• Keep foods safe to eat
© 2008 McGraw-Hill Higher Education. All rights reserved.
Weight Management
• Overweight and obesity are major
public health problem
• Americans need to reduce the
amount of calories
• Increase physical activity
• Make wiser food choices
© 2008 McGraw-Hill Higher Education. All rights reserved.
Basal Metabolic Rate
Your basal metabolic rate, or BMR, is the minimum calorific
requirement needed to sustain life in a resting individual. It can be
looked at as being the amount of energy (measured in calories)
expended by the body to remain in bed asleep all day!
BMR can be responsible for burning up to 70% of the total calories
expended, but this figure varies due to different factors (see below).
Calories are burned by bodily processes such as respiration, the
pumping of blood around the body and maintenance of body
temperature. Obviously the body will burn more calories on top of those
burned due to BMR.
© 2008 McGraw-Hill Higher Education. All rights reserved.
Harris-Benedict
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age)
Note: 1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.
Example:
You are female
You are 30 yrs old
You are 5' 6 " tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 - 141 = 1339
calories/day
© 2008 McGraw-Hill Higher Education. All rights reserved.
Activity multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day
training, i.e marathon, contest etc.)
Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1339 = 2075 calories/day
Determine the energy cost: ______________________
www.freedieting.com
© 2008 McGraw-Hill Higher Education. All rights reserved.
Physical Activity
• Aim to accumulate at least 30 minutes
(adults) or 60 minutes (children) of
moderate physical activity
• Brisk walk at a pace of 3-4 mile per hour
• Manage body weight engage in 60
minutes of moderately to vigorous
intense activity
• Sustain weight loss engage daily in at
least 60-90 minutes of moderate activity
© 2008 McGraw-Hill Higher Education. All rights reserved.
© 2008 McGraw-Hill Higher Education. All rights reserved.
Food Groups to Encourage
• Fruits and vegetables
– 41/2 cups or the equivalent of 9 servings
each day
• Dark green vegetables
• Orange vegetables
• Legumes
• Whole grains
• Low-Fat and Fat-free milk and milk
products
© 2008 McGraw-Hill Higher Education. All rights reserved.
Fats
• Fats and oils provide the essential fatty
acids needed
• Total fat: 20-35% of total daily calories
• Saturated Fat: Less than 10% of total
calories
• Trans fat: as little as possible
• Cholesterol: Less than 300 mg per day
© 2008 McGraw-Hill Higher Education. All rights reserved.
Carbohydrates
• Important energy source
• Fiber promotes healthy digestion
and helps reduce the risk of type 2
diabetes and heart disease
• Consumption of foods and
beverages high in added sugar
should be avoided
© 2008 McGraw-Hill Higher Education. All rights reserved.
Food Safety
• Foodborne disease affect 76 million
Americans each year
• Be careful around
– Poultry
– Meats
– Eggs
– Shellfish
– Milk products
– Fresh fruits and vegetables
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USDA’s MyPyramid
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Key Messages of MyPyramid
• Remind consumers to make healthy
food choices
• Personalization
• Daily physical activity
• Moderation
• Proportionality
• Variety
• Gradual improvement
© 2008 McGraw-Hill Higher Education. All rights reserved.
© 2008 McGraw-Hill Higher Education. All rights reserved.
Serving Sizes
• Grains - 1 slice of bread,1 small muffin (2.5
diameter), 1 cup ready-to-eat cereal flakes
• Vegetable – 1 cup raw leafy vegetables, 1/2
cup cooked or raw vegetables, 1/2 cup of
vegetable juice
• Fruit – ½ cup fresh, canned, or frozen fruit,
1/2 cup 100% fruit juice,1 small whole fruit,
1/4 cup dried fruit, 3/4 cup fruit juice
© 2008 McGraw-Hill Higher Education. All rights reserved.
Serving Sizes
• Milk/Dairy -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 or tofu,
1 egg, 1 tablespoon peanut butter, ½
ounce nuts or seeds
• Oils
• Discretionary Calories, solid fats, and
added sugars
© 2008 McGraw-Hill Higher Education. All rights reserved.
Vegetarians
• Possible reasons:
health
environmental concerns
financial considerations
ethics or religion
• Types:
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• A food plan for
vegetarians
Vegans (no animal products at all)
Lacto-vegetarians (milk and cheese)
Lacto-ovo-vegetarians (eggs and milk)
Partial vegetarians, semivegetarians,
and pescovegetarians (eggs, dairy
products, poultry and seafood)
© 2008 McGraw-Hill Higher Education. All rights reserved.
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Vitamin B-12
Vitamin D
Calcium
Iron
Zinc
Dietary Challenges for Special
Population Groups
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Children and Teenagers
College Students
Older Adults
Athletes
People with Special Health
Concerns
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Personal Plan: Making Informed
Choices About Food
• Reading Food Labels
• Reading Dietary Supplement Labels
• Evaluating Functional Foods
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© 2008 McGraw-Hill Higher Education. All rights reserved.
•
•
•
•
Organic Foods
Additives in Food
Food Irradiation
Genetically Modified (GM) Foods
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Protecting yourself Against
Foodborne Illness
• Causes of Foodborne Illnesses
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Campylobacter jejuni
Salmonella
Shigella
Escherichia coli
Listeria monocytogenes
Staphylococcus
Clostridium botulinum
Norovirus
• Preventing and treating foodborne illnesses
• Environmental Contaminants and organic foods
• Food Allergies
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Campylobacter jejuni
Escherichia coli
Salmonella
Staphylococcus
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Chapter 9
38
Food Allergies and Food
Intolerances
• Food allergies
– Reaction of the body’s immune system
– Affect 2% of the adult population
– 4-6% of infants
– 90% of food allergies
• Cow’s milk, eggs, peanuts, tree nuts, soy,
wheat, fish, and shellfish
• Food intolerances (metabolic
problems)
© 2008 McGraw-Hill Higher Education. All rights reserved.
Wellness Worksheet Assignment
Wellness Worksheets can be accessed online at
www.mhhe.com/fahey8e
1.
2.
3.
4.
5.
From the website above, click on “student edition” at the bottom
left column.
Click on “wellness worksheets”
Click on “126 Wellness Worksheets are available online” in the
middle of the page.
Click on “65: Determining Daily Energy and Macronutrient Intake
Goals” and complete the worksheet.
Print out the completed worksheet and submit on Monday, March
22nd
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© 2007
McGraw-Hill
Higher
Education. All rights reserved.
© 2008 McGraw-Hill Higher
Education.
All rights
reserved.