chapter five understanding nutrition and your diet

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Chapter FiveChapter FiveUnderstanding Nutrition Understanding Nutrition

and Your Dietand Your Diet


NutrientsNutrients

CarbohydratesCarbohydrates FatsFats ProteinProtein VitaminsVitamins MineralsMinerals Dietary fiberDietary fiber WaterWater

Elements necessary for growth, energy, and repair of tissues.

* calorie = energy required to raise 1g of water 1ºC (carbohydrates, fats, proteins)


CarbohydratesCarbohydrates

Function: energyFunction: energy Kcal value: 4kcal/gramKcal value: 4kcal/gram RDA: 60% of foods should derive RDA: 60% of foods should derive

from carbsfrom carbs Types: mono, di, poly saccharidesTypes: mono, di, poly saccharides


FatsFats Function: long term energy, Function: long term energy,

insulation, carrier of certain vitamins, insulation, carrier of certain vitamins, and feeling of satiety (fullness)and feeling of satiety (fullness)

Kcal value: 9 kcal/gramKcal value: 9 kcal/gram Types: saturated,monounsaturated Types: saturated,monounsaturated

polyunsaturated, trans fatpolyunsaturated, trans fat RDA: No more than 20-35% total RDA: No more than 20-35% total

kcal; <10% kcal from saturated; kcal; <10% kcal from saturated;


Tropical OilsTropical Oils

Plant sources that are considered Plant sources that are considered saturated fatssaturated fats

Examples are: Coconut, Palm, Palm Examples are: Coconut, Palm, Palm kernelkernel

Found in products such as:Found in products such as:• Snack foodsSnack foods• CrackersCrackers• CookiesCookies• Breakfast cerealsBreakfast cereals


What is Cholesterol?What is Cholesterol?

White fat-like substance found in cells of White fat-like substance found in cells of animal originanimal origin

Function: synthesizes cell membranes, Function: synthesizes cell membranes, forms hormones, and bileforms hormones, and bile

The body makes cholesterol from the liver The body makes cholesterol from the liver The amount of intake should be limited to The amount of intake should be limited to

less than 300 mg/dayless than 300 mg/day HDL vs. LDLHDL vs. LDL


ProteinProtein

Function: growth and repair of tissueFunction: growth and repair of tissue Kcal value: 4 kcal/gramKcal value: 4 kcal/gram RDA: 58 g/men and 46 g/women or RDA: 58 g/men and 46 g/women or

15% of total kcal15% of total kcal Types: essential and non-essential Types: essential and non-essential

amino acidsamino acids


VitaminsVitamins

Function: organic compounds Function: organic compounds required for normal growth, required for normal growth, reproduction, and maintenance of reproduction, and maintenance of health.health.

Kcal value: 0 kcalKcal value: 0 kcal Types: water soluble (B-complex,C), Types: water soluble (B-complex,C),

fat soluble can be toxic (A,D,E,K)fat soluble can be toxic (A,D,E,K)


MineralsMinerals

Inorganic materials needed in trace Inorganic materials needed in trace amounts for normal body amounts for normal body maintenance and critical for maintenance and critical for regulation of body processesregulation of body processes

Kcal value: 0 kcalKcal value: 0 kcal Types: major (high amounts in body Types: major (high amounts in body

tissues) and minor minerals (small tissues) and minor minerals (small amounts)amounts)


WaterWater

Function: medium for waste Function: medium for waste transport, thermoregulation, and transport, thermoregulation, and biochemical reactionsbiochemical reactions

Kcal value: 0 kcalKcal value: 0 kcal RDA: 6-10 glasses/day/adults RDA: 6-10 glasses/day/adults

(depends on activity, environment)(depends on activity, environment) Check your urine color to determine Check your urine color to determine

fluid maintenancefluid maintenance


FiberFiber

Edible, indigestible roughageEdible, indigestible roughage Function: allows transition of food Function: allows transition of food

within the bowelswithin the bowels Kcal value: 0 kcalKcal value: 0 kcal Types: soluble/insoluble fiberTypes: soluble/insoluble fiber RDA: 25-35 grams/day/adultsRDA: 25-35 grams/day/adults


MyPyramid.GovMyPyramid.GovSteps to a Healthier YouSteps to a Healthier You


Anatomy of MyPyramidAnatomy of MyPyramid

Personal approach to healthy eating One size doesn't fit all Activity Moderation Personalization Proportionality Variety Gradual improvement


What is a "Healthy Diet"?What is a "Healthy Diet"?The Dietary Guidelines (2005) describe

a healthy diet as one that: Emphasizes fruits, vegetables, whole

grains, and fat-free or low-fat milk and milk products

Includes lean meats, poultry, fish, beans, eggs, and nuts

Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.


Dietary Guidelines for Dietary Guidelines for Americans 2005Americans 2005

Key Recommendations for the General Population

Adequate nutrients within calorie needs Weight Management Physical Activity Food groups to encourage Sodium and potassium Alcoholic beverages Food safety


Functional FoodsFunctional Foods

Foods capable of contributing to the Foods capable of contributing to the improvement/prevention of specific improvement/prevention of specific health problemshealth problems

Examples: garlic, olive oil, fiber, folic Examples: garlic, olive oil, fiber, folic acid, foods rich in calcium, A,C,Eacid, foods rich in calcium, A,C,E

Probiotics- living bacteria thought to Probiotics- living bacteria thought to help prevent disease and boost help prevent disease and boost immunity (yogurt)immunity (yogurt)


Food LabelingFood Labeling


Dietary SupplementsDietary Supplements

Americans spent over 19 billion on Americans spent over 19 billion on supplements (2004)supplements (2004)

These are OTC products that supplement These are OTC products that supplement one’s dietone’s diet

They are not suppose to replace meals or They are not suppose to replace meals or conventional foodsconventional foods

Must be deemed safe for human use (FDA)Must be deemed safe for human use (FDA) They cannot claim to cure or treat They cannot claim to cure or treat

diseasesdiseases


Foodborne IllnessFoodborne Illness

Consumption of contaminated food Consumption of contaminated food productsproducts

Symptoms mimic flu-like maladiesSymptoms mimic flu-like maladies Develops within 1-6 hours of Develops within 1-6 hours of

exposureexposure Bacterial exposure (salmonella most Bacterial exposure (salmonella most

common)common)


To Avoid Foodborne Illness::

Clean hands, food contact surfaces, and fruits and vegetables

Separate raw, cooked, and ready-to-eat foods

Cook foods to a safe temperature Chill (refrigerate) perishable food promptly

and defrost foods properly. Avoid raw (unpasteurized) milk , raw or

partially cooked eggs, raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts.


Vegetarian DietsVegetarian Diets

1.1. OvolactovegetarianOvolactovegetarian2.2. LactovegetarianLactovegetarian3.3. VeganVegan4.4. Pesco-vegetarianPesco-vegetarian

Relies on plant sources for nutrients

Types of vegetarians:


Food AllergiesFood Allergies

Reaction by the immune system to Reaction by the immune system to attack the body based on food attack the body based on food consumedconsumed

Can be mistaken for food Can be mistaken for food intolerance-(enzyme deficiency)intolerance-(enzyme deficiency)

Common food allergies include: Common food allergies include: peanuts, milk, soy products, shellfish, peanuts, milk, soy products, shellfish, and wheatand wheat

Could cause shock and/or even deathCould cause shock and/or even death


Chapter FiveChapter FiveUnderstanding Nutrition and Your DietUnderstanding Nutrition and Your Diet

chapter five understanding nutrition and your diet

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