Transcript fahey12_ppt_ch08_A

Chapter
8
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1

Ahead:
 Nutritional Requirements:
Components of a Healthy Diet
 Nutritional Guidelines:
Planning Your Diet
 Nutritional Planning:
Making Informed Choices
about Food
 A Personal Plan: Applying
Nutritional Principles
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2
Nutrition: science of food and how the body
uses it in health and disease
 Essential nutrients: substances the body must
get from foods, because it cannot manufacture
them at all or not fast enough to meet its needs

 The body requires about 45 essential nutrients
 These include proteins, fats, carbohydrates,
vitamins, minerals, and water
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3
NUTRIENT
FUNCTION
MAJOR SOURCES
Proteins
(4 calories/gram)
Form important parts of muscles, bone, blood,
enzymes, some hormones, and cell membranes;
repair tissue; regulate water and acid-base
balance; help in growth; supply energy
Meat, fish, poultry, eggs, milk,
legumes, nuts
Carbohydrates (4
calories/gram)
Supply energy to cells in brain, nervous system, and
blood; supply energy to muscles during exercise
Grains (breads and cereals), fruits,
vegetables, milk
Fats
(9 calories/gram)
Supply energy; insulate, support, and cushion
organs: provide medium for absorption of fatsoluble vitamins
Animal foods, grains, nuts, seeds,
fish, vegetables
Vitamins
Promote (initiate or speed up) specific chemical
reactions within cells
Abundant in fruits, vegetables, and
grains; also found in meat and
dairy products
Minerals
Help regulate body functions; aid in growth and
maintenance of body tissues; act as catalysts for
release of energy
Found in most food groups
Water
Makes up 50-60% of body weight; provides medium
for chemical reactions; transports chemicals;
regulates temperature; removes waste products
Fruits, vegetables, liquids
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Macronutrient: essential nutrient required by
the body in relatively large amounts
 Micronutrient: essential nutrient required by
the body in minute amounts
 Digestion: process of breaking down foods
into compounds the gastrointestinal tract can
absorb and the body can use

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
Kilocalorie: measure of energy content
in food; 1 kilocalorie represents the amount of
heat needed to raise the temperature of 1 liter
of water 1°C; commonly referred to as calorie
 A person needs about 2,000 kcals per day to meet
their energy needs
 Three nutrients provide energy: protein (4 kcal/g),
fats (9 kcal/g), and carbohydrates (4 kcal/g)
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Protein: essential nutrient that forms important
parts of the body’s main structures (muscles
and bones) as well as blood, enzymes,
hormones, and cell membranes; also provides
energy
 Amino acids: building blocks of proteins

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
Complete and incomplete proteins
 Foods are “complete” protein sources if they supply
all nine essential amino acids
▪ Meat, fish, poultry, eggs, milk, cheese, and soy products
 “Incomplete” protein sources provide fewer amino
acids
▪ Plant sources such as beans, peas, and nuts
▪ Legumes: vegetables like dried beans and
peas that are high in fiber and provide protein
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
Recommended protein intake
 Adequate daily intake of protein for adults is
0.8 gram per kilogram of body weight
 The recommended range for intake is 10–35% of
total daily calories
▪ Most Americans get sufficient protein
▪ Experts recommend focusing on low-fat choices to reduce
calorie intake
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ITEM
PROTEIN (GRAMS)
3 ounces lean meat, poultry, or fish
20-27
1
20
2
cup tofu
1 cup baked/black cooked beans
13-15
1 container (6 oz) yogurt
6-8
1 ounce blue/camembert cheese
6
1/2-1 cup cereals
1-6
1 egg cooked
6
1 cup ricotta cheese
28
1 cup milk
9
1 ounce nuts
2-6
SOURCE: U.S. Department of Agriculture, Agricultural Research Service. 2015. USDA National Nutrient Database for
Standard Reference, Release 27. Nutrient Data Laboratory Home Page. (http://www.ars.usda.gov/ba/bhnrc/ndl retrieved
June 24, 2015).
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
Fats (lipids) are the most calorie-dense form of
energy (9 calories per gram)
 Linoleic acid and alpha-linolenic acid
 Types and sources of fat
▪ Saturated fats: fatty acids found mostly in animal
products and tropical oils; usually solid at room
temperature
▪ Unsaturated fats: fatty acids found primarily in plant
foods; usually liquid at room temperature
▪ Monounsaturated
▪ Polyunsaturated
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Hydrogenation: process by which hydrogens
are added to unsaturated fats, increasing
degree of saturation and turning liquid oils into
solid fats
 Hydrogenation produces a mixture of saturated
fatty acids and standard and trans forms of
unsaturated fatty acids

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
Trans fatty acid (trans fat): unsaturated
fatty acid produced during the process of
hydrogenation
 Trans fats have an atypical shape that affects
their chemical activity

Cholesterol: waxy substance found in blood
and cells and needed for synthesis of cell
membranes, vitamin D, and hormones
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Low-density lipoprotein (LDL): blood fat that
transports cholesterol to organs and tissues;
excess amounts cause accumulation of fatty
deposits on artery walls
 High-density lipoprotein (HDL): blood fat that
helps transport cholesterol out of the arteries,
thereby protecting against heart disease

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TYPE OF FATTY ACID
FOUND IN*
Saturated
• Animal fats (especially fatty meats and poultry fat and skin)
• Butter, cheese, and other high-fat dairy products
• Palm and coconut oils
Trans
•
•
•
•
•
•
Some frozen pizza
Some types of popcorn
Deep-fried fast foods
Stick margarines, shortening
Packaged cookies and crackers
Processed snacks and sweets
Monounsaturated
•
•
•
•
Olive, canola, and safflower oils
Avocados, olives
Peanut butter (without added fat)
Many nuts, including almonds, cashews, pecans, and pistachios
Polyunsaturated—Omega-3†
• Fatty fish, including salmon, white albacore tuna, mackerel, anchovies, and sardines
• Compared to fish, lesser amounts are found in walnut, flaxseed, canola, and soybean oils; tofu;
walnuts; flaxseeds: and dark green leafy vegetables
Polyunsaturated—Omega-6†
• Corn, soybean, and cottonseed oils (often used in margarine, mayonnaise, and salad dressings)
*Food fats contain a combination of types of fatty acids in various proportions. For example, canola oil is composed mainly of monounsaturated
fatty acids (62%) but also contains polyunsaturated (32%) and saturated (6%) fatty acids.
†
The essential fatty acids are polyunsaturated: linoleic acid is an omega-6 fatty acid and alpha-linolenic acid is an omega-3 fatty acid.
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
Carbohydrate: supplies energy to body cells
 Essential nutrient
 Sugars, starches, and dietary fiber are
carbohydrates
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Simple carbohydrates are single sugar
molecules (monosaccharides) and double
sugars (disaccharides)
 Complex carbohydrates include starches and
most types of dietary fiber
 During digestion the body breaks carbohydrates
into simple sugar molecules

 Glucose: a simple sugar that is the body’s basic fuel
 Glycogen: a starch stored in the liver and muscles
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
SIMPLE
CARBOHYDRATES
("SUGARS")
 Single sugar molecules

COMPLEX
CARBOHYDRATES
 Starches (long, complex
chains of sugar molecules)
▪
(monosaccharides)
▪
▪
▪
Glucose (common in foods)
Fructose (fruits)
Galactose (milk)
 Double sugar molecules
(disaccharides; pairs of
single sugars)
▪
▪
▪
▪
▪
grains (wheat, rye, rice, oats,
barley, millet)
legumes (dry beans, peas, and
lentils)
tubers and other vegetables
(potatoes, yams, corn)
 Fiber (nondigestible
carbohydrates)
Sucrose or table sugar (fructose
+ glucose)
Maltose or malt sugar (glucose +
glucose)
Lactose or milk sugar (galactose
+ glucose)
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▪
▪
soluble (oats, barley, legumes,
some fruits and vegetables)
insoluble (wheat bran,
vegetables, whole grains)
19
Complex carbohydrates are further divided
into refined carbohydrates and unrefined or
whole grains
 Refined carbohydrates usually retain the
calories of their unrefined counterparts

 Tend to be much lower in fiber, vitamins, minerals,
and other beneficial compounds
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20

Unrefined carbohydrates tend to take longer to
chew and digest than refined ones
 Generally enter bloodstream more slowly
 Consumption of whole grains is linked to reduced
risk of heart disease, diabetes, and cancer
 Play important role in gastrointestinal health and
body weight management
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22

Insulin and glucose levels rise and fall
following a meal or snack containing any type
of carbohydrate
 Glycemic index: measure of how a particular food
affects blood glucose levels
 For people with such health concerns as diabetes,
glycemic index may be an important consideration
in choosing foods
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23
Sugars added by
food manufacturers
or individuals
 “Empty calories”

© Diana Haronis / Getty Images
 Food high in added sugar are generally high in
calories and low in nutrients and fiber
 Add 250–300 calories to typical daily American diet

Sweetened beverages supply nearly half of all
added sugars
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24

Dietary fiber: nondigestible carbohydrates
and lignin that are present in plants
 Soluble (viscous) fiber: fiber that dissolves in water
or is broken down by bacteria in the large intestine
 Insoluble fiber: fiber that does not dissolve in water
and is not broken down by bacteria in the large
intestine
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
Functional fiber: nondigestible carbohydrates
either isolated from natural sources or
synthesized
 May be added to foods and dietary supplements

Total fiber: total amount of dietary fiber and
functional fiber in your diet
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
All plant foods contain some dietary fiber
 Fruits, legumes, oats (especially oat bran), and
barley all contain fiber that help lower blood glucose
and cholesterol levels

Processing of packaged foods can remove fiber
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Vitamins: carbon-containing substances
needed in small amounts to help promote and
regulate chemical reactions and processes in
the body
 Humans need 13 vitamins

 4 are fat-soluble (A, D, E, and K)
 9 are water-soluble (C and the B vitamins; thiamin,
riboflavin, niacin, vitamin B-6, folate, vitamin B-12,
biotin, and pantothenic acid)
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
Functions of vitamins
 Vitamins help chemical reactions; contribute to
production of red blood cells and maintenance of
nervous, skeletal, and immune systems; and act as
antioxidants
 Antioxidant: substance that protects from
breakdown of body constituents by free radicals;
antioxidants’ actions include binding oxygen,
donating electrons to free radicals, and repairing
damage to molecules
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
Sources of vitamins
 Abundant in fruits, vegetables, and grains

Vitamin deficiencies and excesses
 Deficiency diseases are relatively rare in the
United States
 However, many Americans consume lower-thanrecommended amounts of several vitamins
 Extra vitamins in the diet can also be harmful
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
Minerals: inorganic compounds needed
in relatively small amounts for regulation,
growth, and maintenance of body tissues and
functions
 17 essential minerals
 Anemia: deficiency in the oxygen-carrying material
in the red blood cells
 Osteoporosis: condition in which the bones
become thin and brittle and break easily;
due largely to insufficient calcium intake
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
Water is major component in foods and the
human body
 Person can live up to 50 days without food
 Person can only live a few days without water
Water is used in digestion and absorption
of food
 Water is the medium in which most chemical
reactions in the body take place

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
Antioxidants
 Found in many fruits and vegetables
 Can help block formation and action of free radicals
and help repair the damage they cause
 Free radical: electron-seeking compound that can
react with fats, proteins, and DNA, damaging cell
membranes and mutating genes in its search for
electrons; produced through chemical reactions in
the body and by exposure to environmental factors
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
Phytochemicals
 Phytochemical: naturally-occurring substance
found in plant foods that may help prevent and treat
chronic diseases such as heart disease and cancer
▪ Phyto means “plant”
 Cruciferous vegetables: vegetables of the cabbage
family, including cabbage, broccoli, brussels sprouts,
kale, and cauliflower
▪ The flower petals of these plants form the shape of a
cross, hence the name
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
Dietary Reference Intakes (DRIs): 4 types of
nutrient standards
 Levels of intake adequate to prevent nutrient
deficiencies and reduce risk of chronic disease
▪ Adequate Intake (Al)
▪ Estimated Average Requirement (EAR)
▪ Recommended Dietary Allowance (RDA)
 Maximum daily intake that is unlikely to cause health
problems
▪
Tolerable Upper Intake Level (UL)
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
Daily Values: simplified version of the RDAs
used on food labels; includes values for
nutrients with no established RDA
 Based on a 2000-calorie diet
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MACRONUTRIENT
DAILY ADEQUATE
INTAKES FOR MEN
DAILY ADEQUATE
INTAKES FOR WOMEN
ACCEPTABLE
MACRONUTRIENT
DISTRIBUTION RANGES
(PERCENT OF TOTAL DAILY
CALORIES)
Protein*
56 grams
46 grams
10-35%
Fat
Linoleic acid: 17 grams
Alpha-linolenic acid:
1.6 grams
Linoleic acid: 12 grams
Alpha-linolenic acid:
1.1 grams
20-35% (total)
Carbohydrate
130 grams
130 grams
45-65%
*Protein intake goals can be calculated more specifically by multiplying your body weight in pounds by 0.36.
NOTE: Individuals can allocate total daily energy intake among the three classes of macronutrients to suit individual preferences. To translate
percentage goals into daily intake goals expressed in calories and grams, multiply the appropriate percentages by total daily energy intake and
then divide the results by the corresponding calories per gram. For example, a fat limit of 35% applied to a 2,200-calorie diet would be
calculated as follows: 0.35 x 2200 = 770 calories of total fat; 770 + 9 calories per gram = 86 grams of total fat.
SOURCE: Recommendations from Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino
Acids (2002/2005). The report may be accessed via www.nap.edu.
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Supplements lack the potentially beneficial
synergistic balance of nutrients,
phytochemicals, and fiber
 Food and Nutrition Board recommends
supplements for the following groups:

 Women capable of
becoming pregnant
 People over age 50
 Smokers
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38
Dietary Guidelines for Americans: general
principles of good nutrition intended to help
prevent certain diet-related diseases
 2015 Dietary Guidelines Advisory Committee
developed three eating patterns that can be
used as the basis of a healthy diet

 Healthy U.S.-Style Pattern
 Healthy Vegetarian Pattern
 Healthy Mediterranean-Style Pattern
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
The 2015 Dietary Guidelines Advisory
Committee identified nutrients that Americans
tend to over- or under-consume
 Added sugars: should be no more than 10% of daily
calories
 Fats: guidelines focus on limiting saturated and
trans fats rather than overall fat intake
 Sodium: aim for no more that 2,300 mg a day
 Shortfall nutrients: deficits of calcium, vitamin D,
potassium, iron, and fiber of concern
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
Key differences in 2015 guidelines:
 Dietary cholesterol: no specific limit
 Caffeine: moderate amounts of coffee can be part of
a healthy dietary pattern
 Sustainability: consider environmental outcomes and
food security
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
To encourage healthy living, recommend:
 Establishing local, state, and federal policies to make






healthy foods accessible
Setting nutrition standards for foods and beverages
offered in public places
Implementing USDA’s comprehensive school meal
guidelines
Limiting marketing of unhealthy foods to children
Ensuring competitive foods meet the Dietary Guidelines
Eliminating sugar-sweetened beverages from schools
Including amounts of added sugars in grams and
tablespoons on Nutrition Facts labels
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MyPlate: food-group plan with practical advice
to ensure a balanced intake of essential
nutrients
 Key messages of MyPlate:

 Personalization
 Daily physical activity
 Tracking and planning
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
Whole and refined grains
 Make at least half your grains whole grains

Vegetables and fruits
 Fill half your plate with fruits and vegetables

Dairy
 Use fat-free or low-fat
milk and dairy products
© Marc Romanelli/Getty Images
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
Protein foods (meat and beans)
 Select a variety of protein foods

Oils
 Avoid trans fats

Solid fats and added sugars
 High consumption of high-fructose corn syrup linked
to obesity, diabetes, and other problems

Physical activity
 Choose moderate or vigorous activity
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SOURCE: U.S. Department of Agriculture. 2011. MyPlate.
(http://www.choosemyplate.gov; retrieved April 17, 2015).
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MALE
FEMALE
AGE (YEARS) SEDENTARY
MODERATELY
ACTIVE
ACTIVE
AGE (YEARS) SEDENTARY
MODERATELY
ACTIVE
ACTIVE
2-3
1000
1000-1200
1000-1400
2-3
1000
1000-1400
1000-1400
4-8
1200-1400
1400-1600
1400-1800
4-8
1200-1400
1400-1600
1600-2000
9-13
1400-1600
1600-2000
1800-2200
9-13
1600-2000
1800-2200
2000-2600
14-18
1800
2000
2400
14-18
2000-2400
2400-2800
2800-3200
19-25
2000
2200
2400
19-20
2600
2800
3000
26-30
1800
2000
2400
21-25
2400
2800
3000
31-50
1800
2000
2200
26-30
2400
2600
3000
51+
1600
1800
2000-2200
31-35
2400
2600
3000
36-40
2400
2600
2800
41-45
2200
2600
2800
46-50
2200
2400
2800
51-55
2200
2400
2800
56+
2000-2200
2200-2400
2400-2600
Sedentary: A lifestyle that includes only the light physical activity associated with
typical day-to-day life.
Moderately Active: A lifestyle that includes physical activity equivalent to walking
about 1.5-3 miles per day at 3-4 miles per hour (30-60 minutes a day of moderate
physical activity), in addition to the light physical activity associated with typical
day-to-day life.
Active: A lifestyle that includes physical activity equivalent to walking more than 3
miles per day at 3-4 miles per hour (60 or more minutes a day of moderate
physical activity), in addition to the light physical activity associated with typical
day-to-day life.
SOURCE: US Department of Health and Human Services and U.S. Department of Agriculture. 2015. Appendix E-3.1.A3. Energy levels used for assignment of
individuals to USDA Food Patterns. Scientific Report of the 2015 Dietary Guidelines Advisory Committee. (http://health.gov/dietaryguidelines/2015-scientificreport/15-appendlx-e3/e3-1-a3.asp)
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
Dietary Approaches to Stop Hypertension
(DASH)
 Developed to help control high blood pressure
 Tailored with consideration given to sodium,
potassium, and other nutrients of concern for blood
pressure
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
Vegetarian: someone who follows a diet that
restricts or eliminates foods of animal origin
 Vegans
 Lacto-vegetarians
 Lacto-ovo-vegetarians
 Partial, semivegetarians, or pescovegetarians
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
Food plans for vegetarians
 USDA’s Healthy Vegetarian diet plan (Table 8.8)
 MyPlate can be adapted for vegetarians
▪ Provide strategies for getting specific nutrients
▪
▪
▪
▪
▪
Vitamin B-12
Vitamin D
Calcium
Iron
Zinc
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
Foods to which health-promoting or diseasepreventing components have been added
 Two functional foods introduced in the U.S. were
iodized salt and milk fortified with Vitamins A and D
 More recently, manufacturers began fortifying
breads and grains with folic acid to reduce neural
tube defects
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





Children and teenagers
College students
Pregnant and breastfeeding
women
Older adults
Athletes
People with special health
concerns
© Patrick Murphy-Racey / Sports Illustrated /
Getty Images
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
Food labels show serving sizes and amounts
of fat, saturated fat, trans fat, cholesterol,
protein, dietary fiber, total carbohydrate, and
sodium in each serving
 New FDA food label requirements to go into effect
in 2016

FDA regulations now require calorie information
on restaurant menus and vending machines
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Healthy
A food that is low in fat, is low in saturated fat, has no more than 360—480 mg of sodium and 60 mg of cholesterol, and provides
10% or more of the Daily Value for vitamin A, vitamin C. protein, calcium, iron, or dietary fiber
Light or lite
33% fewer calories or 50V< less fat than a similar product
Reduced or fewer
At least 25% less of a nutrient than a similar product; can be applied to fat ("reduced fat"), saturated fat, cholesterol, sodium, and
calories
Extra or added
10% or more of the Daily Value per serving when compared to what a similar product has
Good source
10-19% of the Daily Value for a particular nutrient per serving
High, rich in, or excellent
source of
20% or more of the Daily Value for a particular nutrient per serving
Low calorie
40 calories or less per serving
High fiber
5 grams or more of fiber per serving
Good source of fiber
2.5-4.9 grams of fiber per serving
Fat-free
Less than 0.5 gram of fat per serving
Low-fat
3 grams of fat or less per serving
Saturated or trans fat-free
Less than 0.5 gram of saturated fat and 0.5 gram of trans fatty acids per serving
Low saturated fat
1 gram or less of saturated fat per serving and no more than 15% of total calories
Low sodium
140 mg or less of sodium per serving
Very low sodium
35 mg or less of sodium per serving
Lean
Cooked seafood, meat, or poultry with less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 mg of
cholesterol per serving
Extra lean
Cooked seafood, meat, or poultry with less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol per serving
NOTE: The FDA has not yet defined nutrient claims relating to carbohydrates, so foods labeled low- or reduced-carbohydrate do not conform to any approved standard.
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
Dietary supplements
 Not legally considered drugs and not regulated
the way drugs are
 Large doses of some can cause health problems
 FDA has labeling regulations for supplements

Food additives
 Additives of potential concern: sulfites and MSG
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
Raw or undercooked animal products pose
greatest risk
 Pathogen: microorganism that causes disease
© Joe Madeira / Getty Images RF
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
FDA basic food safety principles:
 Clean hands, food contact surfaces, and
vegetables and fruits
 Separate raw, cooked, and ready-to-eat foods
while shopping, storing, and preparing foods
 Cook foods to a safe temperature
 Chill perishable foods promptly
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
Food irradiation: treatment of foods
with gamma rays, X rays, or high-voltage
electrons to kill potentially harmful pathogens
and increase shelf life
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
Organic foods: foods grown and produced
according to strict guidelines limiting use of
pesticides, nonorganic ingredients, hormones,
antibiotics, genetic engineering, irradiation, and
other practices
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
Guidelines for fish consumption
 Per FDA and EPA, pregnant and nursing mothers
should minimize exposure to mercury in seafood
▪ Avoid shark, swordfish, king mackerel, or tilefish
▪ Eat 8 to 12 ounces a week of a variety of shrimp, canned
light tuna, salmon, pollock, and catfish
▪ Check advisories
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
Assessing and changing your diet
 Analyze your current diet and compare it with
optimal dietary goals
 Use behavioral
self-management
techniques and tips
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
Staying committed to a healthy diet
 Easiest when you choose and prepare your own
food at home
 Portion sizes in restaurants
tend to be larger
than MyPlate serving
size equivalents
 Many ethnic
restaurants offer
healthy choices
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•
•
•
•
•
•
•
•
•
•
•
•
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Tongue
Salivary glands
Trachea (to lungs)
Esophagus (to stomach)
Stomach
Liver
Gallbladder
Pancreas
Small
Intestine
Large intestine (colon)
Appendix
Rectum
Anus
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65
The recommended intakes and limits in the following chart are appropriate for a 19-year-old woman consuming 2,000 calories per day.
Nutrient
Recommended Daily
Nutrient Intake
Orange Juice
168 calories
Low-fat 1% milk
150 calories
Regular Cola
152 calories
Bottled Iced Tea
150 calories
Carbohydrate
300 grams (g)
Daily Intake: 14%
Nutrient value: 40.5 g
Daily Intake: 6%
Nutrient value: 18 g
Daily Intake: 13%
Nutrient value: 38 g
Daily Intake: 13%
Nutrient value: 37.5 g
Added sugars
32 grams (g)
0
0
Daily Intake: 119%
Nutrient value: 38 g
Daily Intake: 108%
Nutrient value: 34.5 g
Fat
65 grams (g)
0
Daily Intake: 6%
Nutrient value: 3.9 g
0
0
Protein
55 grams (g)
0
Daily Intake: 22%
Nutrient value: 12g
0
0
Calcium
1000 milligrams (mg)
Daily Intake: 3%
Nutrient value: 33 mg
Daily Intake: 45%
Nutrient value: 450 mg
Daily Intake: 1%
Nutrient value: 11 mg
0
Potassium
4700 milligrams (mg)
Daily Intake: 15%
Nutrient value: 710 mg
Daily Intake: 12%
Nutrient value: 570 mg
Daily Intake: less than 1%
Nutrient value: 4 mg
0
Vitamin A
700 micrograms (mcg)
Daily Intake: 4%
Nutrient value:
30 mcg
Daily Intake: 31%
Nutrient value: 216 mcg
0
0
Vitamin C
75 milligrams (mg)
Daily Intake:
193%
Nutrient value: 145.5 mg
Daily Intake: 5%
Nutrient value: 3.6 mg
0
0
Vitamin D
5 micrograms (mcg)
0
Daily Intake: 74%
Nutrient value: 3.7 mcg
0
0
Folate
400 micrograms (mcg)
Daily Intake: 40%
Nutrient value: 160 mcg
Daily Intake: 5%
Nutrient value: 20 mcg
0
0
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