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Diet & Nutrition
Five food groups The five food groups consist of:
Breads & Cereals Fruit & Vegetables Meat/Poultry/Fish Dairy Products Fats & Oils
Nutrients Nutrients are the substances of food that help
the body work properly. They consist of: Proteins Carbohydrates Fats Vitamins Calcium Iron Fibre Water
Carbohydrates Carbohydrates are basic nutrients that supply us
with energy Easily converted to energy (glucose) Complex carbohydrates
Provide sustained energy source Starches stored as glycogen for sudden energy needs Found in grains, green leafy and yellow fruits and
vegetables, beans and potatoes Simple carbohydrates
Glucose, fructose, sucrose, lactose, galactose Found in fruits, honey, milk
Fats Fats Basic nutrient composed of carbon &
hydrogen
Excess calories are stored as 95% of total body fat
The other 5% is cholesterol
Protein Protein the second-most abundant substance in
the human body Necessary for development and repair of:
Bone Muscle Skin Blood
Aid antibody production & hormone formation Aid transport of iron, oxygen and nutrients Supply energy after body has used carbohydrate and fat
Vitamins Vitamins are essential organic compounds that
promote growth and reproduction and help maintain life and health Help maintain nerves and skin Produce blood cells Build bones and teeth Heal wounds Convert food energy to body energy Do not contain calories
Calcium Calcium
Most Americans do not consume enough calcium per day 1200 mg recommended
Plays a vital role in Building strong bones and teeth Muscle contraction Regulating heartbeat and fluid balance within cells
Sources include dairy products, fortified orange juice, broccoli, cauliflower, peas and beans
Phosphoric acid in soft drinks lowers calcium levels Stress can lower calcium levels Aid calcium absorption by getting sun (increasing vitamin D in
body) and consuming foods containing vitamin C
Iron
Iron deficiency is the most common nutrient deficiency
Anemia results Inability to produce oxygen-carrying hemoglobin
10 mg/day for men, 18 mg/day for women Sources are beef, fish, poultry, eggs, peas and
nuts
Fibre Fibre
Two forms: soluble and insoluble Soluble fiber
Found in oat bran, dried beans, fruits/vegetables Lowers blood cholesterol levels
Insoluble fiber Found in bran, whole-grains, fruits/vegetables Aids digestion
Benefits of fibre Protection against colon and rectal cancer Protection against breast cancer Protection against constipation Protection against heart disease Protection against diabetes Protection against obesity
Water Water the most essential nutrient (50-60% of
body weight) Bathes cells Aids fluid and electrolyte balance Maintains pH balance Transports molecules and cells Major component of blood
How much water is enough? 6-8 glasses = 64 oz. Water in food, too Urine should be clear, light or bright yellow Dark yellow urine is a sign of dehydration
Minerals Sodium
Regulates blood and body fluids Regulates transmission of nerve impulses Regulates heart activity Regulates certain metabolic functions Only 500-1000 mg needed per day
Average American consumes 6000-12000 mg Many packaged foods contain 100% or more of
recommended daily allowance per serving Excessive amounts may lead to hypertension and may
increase loss of calcium in urine
Trace Minerals Others
Zinc—meats, fish, poultry, grains, vegetables Manganese—most foods Copper—meats, drinking water Iodine—iodized salt, seafood
Dietary Guidelines Alcohol in moderation
1-2 drinks per day Linked to higher levels of HDL More than 1-2 drinks increases risk of serious health
problems Limit hydrogenated polyunsaturated fats
Margarine and shortening Supplements are no substitute for food variety Use sugar and salt sparingly Weight should not increase with age
Determining Nutritional Needs Recommended Daily Allowances (RDAs)
Average daily intakes of energy and nutrients considered adequate to meet the needs of most healthy people
% Daily Values represent nutrient needs of the typical consumer
2 reference values Reference Daily Intake reflects average daily
allowances for proteins, vitamins, and minerals Daily Reference Values reflect nutrients with no
established RDA, such as fiber and fat, but correlate with health
“What Does Science Say You Should Eat?” “…44 million people are clinically obese
compared with 30 million a decade ago.” Eating Plan: Featuring abundant fruits,
vegetables, whole grains, fish, chicken, and vegetable oils.
“I call it “the Snack well revolution”. “The problem with overeating refined carbohydrates such
as white flour and sucrose (table sugar) is that amylase, an enzyme, quickly converts them into the simple sugar called glucose. That goads up the pancreas to overproduce insulin, the substance that conducts glucose into the cells.”
Problems? Syndrome X (Coined by Gerald Reaven) and involves the
health problems associated with insulin resistance. Type 2 diabetes, coronary heart disease, hypertension,
non-alcoholic-type liver disease, polycystic ovary syndrome, cancer
Willett’s Plan “Good carb, good fat.” “…eating vegetables in abundance,
consuming alcohol in moderation, and taking a daily multivitamin to coyer nutritional gaps.”
Problems with the food guide pyramid? Eat Eggs- Eat fish
Article 13: “What Does Science Say You Should Eat?” Brad LemleyArticle 13: “What Does Science Say You Should Eat?” Brad Lemley
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