Transcript Fruit - McGraw Hill Higher Education

Nutrition Basics
Chapter 12
© 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
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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
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– Triglycerides - glycerol molecule with 3 fatty acids
Saturated Fat
Mono-unsaturated
Poly-unsaturated
Hydrogenation
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%
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Carbohydrates
• Supply energy for the body cells
• Two groups
– Simple Carbs: One or two sugar units
• Fruit, sugar, honey, malt, and milk
– Complex Carbs: Multiple sugar units
• Starches and fiber
– Grains – wheat, rye, rice, oats, barley, and millet
– Legumes – dry beans, peas, and lentils
– Tubers – potatoes and yams
– Digestion
• Mouth and small intestines
• Break down to glucose
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Refined Carbohydrates Versus
Whole 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
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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
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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
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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
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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
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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
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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
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Dietary Reference Intakes (DRIs)
• Set standards by Food and Nutrition Board of
the National Academy of Sciences developed RDAs and AI (adequate intake)
• Include standards for both recommended
and maximum intakes
• Established standards for nutrient intake in
order to prevent nutrient deficiencies
• Should you take supplements?
– DRIs guide you will the nutritional needs with
food, rather than the use of supplements
• Daily values – U.S. Food and Drug
Administration use on food labels
– Based on 2000 calorie diet
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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
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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
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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
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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
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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
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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
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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
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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
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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
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Vegetarians
• Reasons
• Types:
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• A food plan for
vegetarians
Vegans
Lacto-vegetarians
Lacto-ovo-vegetarians
Partial vegetarians
Pescovegetarians
Semivegetarians
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Vitamin B-12
Vitamin D
Calcium
Iron
Zinc
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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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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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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
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Staying Committed to a Healthy
Diet
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Prepare your own food at home
Map out meals
Portion sizes when eating out
No single diet provides optimal
health
• Follow the MyPyramid guidelines
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Nutrition Basics
Chapter 12
© 2008 McGraw-Hill Higher Education. All rights reserved.