Transcript Chapter 7 - McGraw

Chapter 6
Nutrition: Healthy Eating Habits
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Nutritional Standards
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Dietary Guidelines for Americans: set of
scientific based recommendations designed to
promote health and reduce risk for chronic diseases
through diet
USDA Food Guide Pyramid: practical
recommendations for daily food choices in 5 major
food groups, superseded in 2005 by MyPyramid
USDA MyPyramid: new set of practical
recommendations for daily food choices developed
to accompany the 2005 Dietary Guidelines
Daily Values: set of dietary standards used on food
labels to indicate how a particular food contributes
to the recommended daily intake of major nutrients
in a 2,000-calorie diet
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Nutrients
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Essential nutrients: chemical substances used
by the body to build, maintain, and repair
tissues and regulate body processes
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Macro-nutrients: essential nutrients that the
body needs in large amounts
 Water
 Carbohydrates
 Proteins
 Fats
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Micro-nutrients: essential nutrients that the
body needs in small amounts
 Vitamins
 Minerals
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Water
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Function:
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Digest, absorb, transport nutrients
Medium for biochemical reactions to occur
Helps regulate body temperature
Dilutes and carries waste
Cushions body cells
Lubricates our body parts
Helps to replace electrolytes lost during sweat
Recommended Daily Allowance (RDA):
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1 to 1.5 ml per calorie spent
8 to 12 cups of fluid
Water needs can vary depending on several factors
such as foods consumed and activity level
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Carbohydrates
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Function:
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Types:
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The body’s main source of energy
Fuel most of the body’s cells during activity
Used by muscle cells during high-intensity exercise
Only source of energy for brain cells, red-blood
cells and some other types of cells
Simple Carbohydrates (sugars)
Complex Carbohydrates (starches and dietary
fibers)
Recommended Daily Allowance (RDA):
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130 grams for males and females (aged 1-70)
Pregnant and lactating females require 175 and 210
grams/day
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Carbohydrates
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Simple Carbohydrates:
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Sources:
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Honey
Molasses
Fruit
Syrup
Vegetables
Table sugar
Milk
Complex Carbohydrates:
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Sources:
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Grains, Whole grains (whole wheat, brown rice,
oatmeal, corn)
Vegetables
Some fruit
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Fiber
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Complex carbohydrate found in plant products that
cannot be digested
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Function:
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Types:
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Allows for passage of food quickly through the
intestines helping to prevent hemorrhoids and
constipation
Viscous fiber (soluble)
Insoluble fiber (water absorbing)
Recommended Daily Allowance (RDA):
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38 grams for males (aged 14-50)
25grams/day for women (aged 19-50)
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Fiber
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Viscous or soluble fiber sources:
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Oat bran
Many fruits
Legumes (peas, beans, peanuts, soybeans)
Insoluble fiber sources:
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Wheat bran
Psyllium seed
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Functional fiber: natural or synthetic fiber that has
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Total fiber: combined amount of dietary and
been added to food
functional fiber in a food
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Proteins
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Function:
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Build and maintain muscles, bones, and other body
tissues
Form enzymes that facilitate chemical reactions
that allow for:
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Types:
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Antibodies to help fight illness and disease
Hemoglobin to transport oxygen
Hormones to regulate many body functions
Complete proteins
Incomplete proteins
Recommended Daily Allowance (RDA):
 .36 grams per pound of body weight
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Growing children and pregnant or lactating females
require higher amounts per day
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Proteins
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Complete protein sources
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Animal proteins:
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Meat
Fish
Poultry
Milk
Cheese
Eggs
Incomplete protein sources
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Vegetable proteins:
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Grains
Legumes
Nuts
Seeds
Other vegetables
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Proteins
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Complementary proteins: proteins that in
combination provide essential amino acids
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Mutual supplementation: nutritional strategy
of combining two incomplete protein sources to
provide a complete protein
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For example, beans and rice
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Fats
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Function:
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Types:
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Principal form of stored energy in the body
Transport fat-soluble vitamins and assist in their
absorption
Provide materials for cell membrane development
Affect taste, texture, and smell of food
Stimulate appetite
Contribute to feelings of fullness
Serve as a shock absorber to protect organs
Insulate the body’s membranes
Saturated
Monounsaturated
Polyunsaturated
Recommended Daily Allowance:
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20 to 35% of daily calories from fat with one-third
coming from saturated fats
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Fats
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Saturated fat: lipids that are the predominant
fats in animal products and other fats that
remain solid at room temperature
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Sources:
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Beef
Pork
Poultry
Whole-milk dairy products
Certain tropical oils (coconut and palm)
Certain nuts (macadamia)
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Fats
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Monounsaturated fat: lipids that are liquid at
room temperature and semisolid or solid when
refrigerated
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Sources:
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Olive, safflower, peanut and canola oils
Avocados
Many nuts
Polyunsaturated fat: lipids that are liquid at
room temperature and when refrigerated
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Sources:
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Corn and soybean oils
Many fish (trout, salmon, and anchovies)
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Cholesterol
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A waxy substance that is needed for several
important body functions
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The body produces it from the liver and obtains
it from animal food sources
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Too much cholesterol can clog arteries and
cause heart disease
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LDLs (low density lipoproteins) are the bad
cholesterol, while HDLs (high density
lipoproteins) are considered good
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Recommended to consume no more than
300mgs per day
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Trans Fatty Acids
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Liquid vegetable oils that have been chemically
changed through the process of hydrogenation
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Trans fats pose a risk to cardiovascular health
by raising LDL levels
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Foods high in trans fatty acids include:
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Crackers
Cookies
Chips
Cakes
Doughnuts
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Trans Fatty Acids
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Liquid vegetable oils that have been chemically
changed through the process of hydrogenation
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Trans fats pose a risk to cardiovascular health
by raising LDL levels
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Foods high in trans fatty acids include:
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Crackers
Cookies
Chips
Cakes
Doughnuts
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Minerals
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Naturally occurring inorganic micronutrients
that contribute to proper functioning of the
body
Minerals build strong bones, help carry out
many metabolic processes and body functions
The body needs 20 essential minerals. The two
main categories are:
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Macrominerals (need at least 100 mgs/day)
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Microminerals (need less than 100 mgs/day)
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Calcium, chloride, magnesium, phosphorous,
potassium, sodium
Iron, fluorine, iodine, zinc and others
A balanced diet provides all the essential
minerals the body needs per day therefore
supplementation is unnecessary
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Vitamins
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Naturally occurring organic micronutrients that
aid chemical reactions in the body and help
maintain healthy body systems
Serve as catalysts for releasing energy from
fats, carbohydrates, and proteins while
maintaining other body components
Your body needs at least 11 specific vitamins.
The two classifications for vitamins are:
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Fat soluble (A,D,E,K)
Water soluble (B complex, C)
Just like minerals, vitamins can be found in a
variety of foods so supplementation is not
necessary
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Phytochemicals
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Substances naturally produced by plants to
protect themselves against viruses, bacteria,
and fungi and that provide health benefits in
the human body
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Three important types of phytochemicals:
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Antioxidants (neutralizes free radicals)
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Phytoestrogens (lowers cholesterol and reduces risk of
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Phytonutrients (can fight against cancer and heart
heart disease)
disease)
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
2005 Dietary Guidelines
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Represents a synthesis of current information
and knowledge about nutrition
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Acts as a recommendation for diet and physical
activity
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The guidelines are designed to address two
major concerns:
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The role of poor diet and a sedentary lifestyle in
the major causes of disease and death in the
United States
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The role of these same factors in the increase of
overweight and obesity in this country
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Vegetarian Diets
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People choose to follow a vegetarian diet (nonanimal products) for a number of reasons,
including ethical or religious beliefs, health
concerns, or environmental awareness
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There are 4 types of vegetarians:
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Vegans (consume no animal products)
Lacto-vegetarian (do eat dairy products)
Lacto-ovo-vegetarian (doe eat eggs and dairy
products)
Semi-vegetarian (consume no red meat)
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Understanding Food Labels
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Food labels on packaged foods can be helpful in
making healthy diet decisions
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The Nutrition Education and Labeling Act of
1990 (NELA) required nutrition labeling for
most foods
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Health claims on food labels must be approved
by the Food and Drug Administration (FDA)
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A standard food label shows how the food fits
into a 2,000 calorie/day diet
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Current Consumer Concerns
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High Sodium Diets
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Food Additives
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Over-consumption
of Soft Drinks
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Organic Foods
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Food allergies/Food
Intolerances
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Functional Foods
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Food-borne Illnesses
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Food Irradiation
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Genetically Modified
Foods
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Nutritional Value of
Convenience Foods
Fast Foods
(c) 2007 McGraw-Hill Higher Education. All rights reserved.
Chapter 6
Nutrition: Healthy Eating Habits
(c) 2007 McGraw-Hill Higher Education. All rights reserved.