chapter 6 elizabeth lytle, mph, bsn, rn los altos school district personal nutrition
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In This Chapter, Learn About Nutrition
Understand
Types of nutrients
USDA MyPlate System
Anatomy of digestion
Learn
How To
Protect from food-borne illness
Make dietary changes
Decipher food labels
Carbohydrates•Simple sugars•Starches•Dietary fiber
Water11-15 cups/day
Minerals15 req’d in diet
Vitamins
Fats• Saturated• Unsaturated• Fatty Acids• Cholesterol
Proteins• Made of amino acids• 9 amino acids req’d
Six Categories of Essential
Nutrients
Some Nutrients Are Essential In Our Diet
Two Categories Of Essential Nutrients
Macronutrients
Carbohydrates
Proteins
Fats
MicronutrientsVitamins
Minerals
Macronutrients Provide Energy
MacronutrientEnergy
(cal/gram)
Percentage of caloric intake
Carbohydrates 4 45-65%
Fat 9 20-35%
Protein 4 10-35%
Water Is An Essential Nutrient
Functions
• Carries nutrients• Maintains temperature• Lubricates joints• Aids digestion• Removes waste
Daily NeedsBody uses at least eight to ten 8 ounce glasses of water each day
Proteins Are The Body’s Framework
Functions• Growth and repair of cells• Basic framework of muscle, bone, blood, hair and fingernails
CompositionCombinations of up to 20 amino acids
Daily Needs 50 – 65 grams per day
Carbohydrates Provide Glucose For Energy
FunctionsProvide glucose to brain and body
TypesSimple: Sugar
Complex: Starch and fiber
Daily Needs130 grams per day at minimum
25-38 grams of fiber
Complex Carbohydrates
StarchesRefined grains are stripped of fiber and nutrients
Whole grains are best
Fiber
Slows digestion, aids in weight control
Lower risk of heart disease
Helps prevent constipation and diabetes
Fats
Functions
• Carry fat-soluble vitamins• Protect organs from injury• Regulate body temperature• Aid growth and development
TypesSaturated: avoid if possible
Unsaturated: include in diet
Daily NeedNo more than 20-35% of daily calories
Vitamins
Functions
• Regulate growth • Maintain tissue• Release energy from foods• Manufacture of blood cells and hormones
TypesFat-soluble: Vitamins A, D, E and K
Water-soluble: Vitamins B and C
Daily NeedsWater-soluble vitamins B and C
Vitamin D: 600 IU
Minerals
Functions
• Build bones and teeth• Aid in muscle function• Help send nervous system messages
Daily
Needs
100 milligrams of:
Sodium, Potassium, Chloride, Calcium, Phosphorus, Magnesium and Sulfur
10 milligrams of:
Iron, Zinc, Selenium, Molybdenum, Iodine, Copper, Manganese, Fluoride, Chromium
Calorie Balance
Calorie Balance
You must expend as many calories as you put in to maintain the balance and your weight
Calories In Calories Out
Decrease Amounts Of These Foods
Sodium
Fats• Trans Fatty Acids• Cholesterol• Saturated Fats
Alcohol
Refined Grains
Added Sugar
Eat More Of These Foods
Vegetables and Fruits
Whole Grains
Milk and Milk Products
Protein Foods
Oils
Nutrients of concern• Potassium• Fiber• Iron
•Vitamin D, B12
• Calcium• Folate
Themes Of USDA MyPlate
Balance Calories
• Enjoy your food, but eat less• Avoid oversized portions
Foods to Increase
• Make half of plate fruits and vegetables• Make half of grains whole grains• Switch to fat-free or low-fat milk
Foods to Reduce
•Compare sodium in different foods and have those with lower numbers•Drink water instead of sugary drinks
Complementary Proteins For Vegetarian Meals
Vegetarian diets have health benefits
Sufficient Protein
Consume foods with complementary proteins
• Beans and rice• Sesame seeds and chickpeas• Soy and rice
Other Nutrients
Iron
Vitamin B
Sources: egg, nuts or legumes
Gender-Based Dietary Recommendations
Women Men
Increase iron Less meat
Eat more calcium Less fat
Take folic acid Take folic acid
Calories from sweetened beverages account for half of the rise in caloric intake by Americans since 1970
You Are What You Drink
Water Medical experts’ choice
Soft Drinks
2/3 of adults consume 300 cal/day in soft drinks
Can add 5 pounds a year
Associated with kidney disease, heart disease and metabolic syndrome
Energy Drinks
Dangerous with alcohol
Added ingredients may affect heart
Nutritional Labels
Calories• Total calories per serving• Calories from fat per serving
• Must calculate percentage
Serving Size
• Amount of that food the label describes
Daily Value
• Total amount of the average adult’s diet
• Based on 2000 calories per day
• Must be adjusted for your diet
Nutritional Labels
Total Fat• Monitor to keep fat calories 20-35% of total calories
Cholesterol• Made by the body• Not required in our diet
Sugars • Have no recommended daily value
Fiber• Look for foods with at least 2.5 grams per serving
Nutritional Labels
Calcium
• High = 200 mg or more• Good = 100 mg or more• ‘More’ means at least 100 mg more than the food would normally have
Sodium • Avoid excess sodium
Vitamins• Good = 10% of Daily Value• High = 20% of Daily Value
Making Healthy Choices - Portions
Customers are often served portions two to eight times larger than the serving size for
that food. Monitor your portions!
Steps To Reduce Food-Borne Illness
1. Wash hands before handling food
2.Wash fruits and vegetables—discard outer leaves, wash under running water, scrub if possible
3.Do not allow liquids to touch or drip onto other items
4. Clean out refrigerator regularly
5.Sterilize wet kitchen sponges by microwaving for 1-2 minutes
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