© 2008 McGraw-Hill Higher Education. All rights reserved. Chapter Twelve1 It is recommended that...

© 2008 McGraw-Hill Higher Education. All rights reserved. 1Chapter Twelve

It is recommended that all adults consume one to two servings each of fruits and vegetables every day. True or False?• False. For someone consuming 2000 calories,

a minimum of 9 servings per day – 4 of fruits and 5 of vegetables – is recommended, the equivalent of 4 ½ cups per day. The majority of Americans fail to meet this goal; half of all the vegetables we do eat are potatoes – and half of those are french fried.


How many french fries are considered to be one ½ cup serving?A. 10B. 15C. 25

• A. Many people underestimate the size of the portions they eat, leading to overconsumption of calories and fat.


Candy is the leading source of added sugars in the American diet. True or False?• False. Regular (nondiet) sodas are

the leading source of sugar and of calories, with an average of 55 gallons consumed per person per year. Each 12-ounce soda supplies about 10 teaspoons of sugar, or nearly 10% of the calories in a 2000 calorie diet.


Which of the following is not a whole grain?A. Brown riceB. Wheat flourC. Popcorn• B. Unless labeled whole wheat,

wheat flour is processed to remove the bran and the germ and is not a whole grain.


Nutritionists advise reduced intake of saturated and trans fat for which of the following reasons?A. They increase levels of low-density lipoproteins (LDLS), or “bad” cholesterolB. They provide more calories than other types of fatC. They increase the risk of heart disease

• A and C. High intake of saturated and trans fats raises LDL levels and the risk of heart disease. Saturated and trans fats provide the same number of calories as other types of fat – 9 calories per gram (compared to 4 calories per gram for protein and carbohydrate)

© 2008 McGraw-Hill Higher Education. All rights reserved.

Nutrition Basics

Chapter 12

© 2008 McGraw-Hill Higher Education. All rights reserved. 7

Components of Healthy Nutrition:The Super “6”

• To Supply Energy for our bodies:– Proteins– Carbohydrates– Fat

• To promote specific chemical reactions within our cells:– Vitamins

• To help regulate body functions, aid in growth and maintenance of body tissues, and as a catalyst for energy release:– Minerals

• Water

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Kilocalories (kcalories)• Kilocalories (kcalories) are Fuel potential for our bodies

– 1 Kcalorie = amount of heat it takes to raise the temperature of 1 liter of fluid 1 degree of centigrade.• Different than a Calorie however we normally just

call them Calories.– Eating 2000 kcalories per day meets a person’s

needs.– Energy provided from food sources:

• 1 gram of Fat = provides 9 calories of energy• 1 gram of Protein = provides 4 calories of energy• 1 gram of Carbohydrates = provide 4 calories of

energy

Chapter Twelve


Playing Favorites

• List 20 of your favorite foods. Do you know which categories your foods are in?– Grains– Vegetables– Fruit– Milk– Meat and Beans– Oils– Fat and Sugar

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Proteins• What do Proteins do?

– Proteins form muscle, bone, blood, enzymes, hormones and cell membranes

– Proteins provide amino acids which are the “building blocks” of our bodies

• Recommended amounts:– 0.8 grams per kilogram of body weight– Should be 10-35% of total calorie intake

each day• Average is 15-16%


Fats or Lipids• What do Fats do?

– Provide a concentrated source of energy for energy storage

– Provides insulation and support for body organs• Types of Fat:

– Saturated Fat– Unsaturated Fat

• Mono-unsaturated• Poly-unsaturated

– Trans fatty acids• Cholesterol is contained in fat

– High Density Lipids (HDLs) – “Good Cholesterol”– Low Density Lipids (LDLs) – “Bad Cholesterol”


Fats and Health

• Recommended amounts:– Men – 18 grams a day– Women – 13 grams a day– Should be 25% - 35% of total calorie intake

each day• 7% from saturated fat• 10% from polyunsaturated fat• 20% from monounsaturated fat

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Carbohydrates• What do Carbohydrates do?

– Supply energy for the body cells• Divided into 2 groups:

– Simple Carbs (1 or 2 sugar units)• Fruit, sugar, honey, malt, and milk

– Complex Carbs (multiple sugar units)• Starches and fiber such as grains,

legumes (beans) and potatoes– Break down to glucose


Carbohydrates and Health

• Recommended amounts:– Average American needs 200-300 grams a

day– Should be 45-65% of total calorie intake

each day


What’s the Difference between Refined Carbohydrates and Whole Grains?• Whole grains are grains that have not been processed• All grains before processing have a(n)

– Inner layer - germ– Middle layer - endosperm– Outer layer – bran

• After processing they become Refined Carbohydrates• During processing

– Germ and bran are removed leaving just the starch of the endosperm


Vitamins• What do Vitamins do?

– Organic substances required in small amounts to promote specific chemical reactions within a living cell.

• 13 vitamins:– 4 Fat Soluble:

• Vitamins A, D, E, and K– 9 Water Soluble:

• Vitamin C and 8 B-complex vitamin - Thiamin (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, B-12, Biotin and Pantothenic acid.

• Sources of Vitamins:– Human body does not manufacture most vitamins– Abundant in fruits, vegetables and grains


Minerals• What do Minerals do?

– Helps to regulate body functions, aid in growth and maintenance of body tissues and as a catalyst for energy release

• 17 essential minerals– Major minerals (100 milligrams or more)

• calcium, phosphorus, magnesium, sodium, sulfur, sodium, potassium and chloride.

– Trace minerals (minute amounts)• Cobalt, copper, fluoride, iodide, iron, manganese,

molybdenum, selenium,

and zinc


Water• Our bodies are composed of about 50-60%

water• We can live up to 50 days without food , but

only a few days without water• Water and other beverages make-up 80-90%

of your daily water intake• Recommended Amounts:

– Men – 3.7 total liters of water, with 3.0 liters (13 cups) coming from beverages

– Women – 2.7 total liters of water, with 2.2 (9 cups) coming from beverages


Fiber – A Closer Look

• What does Fiber do? – Fiber promotes healthy digestion and helps reduce

the risk of type 2 diabetes and heart disease• Sources

– All plant substances such as fruits, vegetables, whole grains and legumes

• Recommended amounts:– 38 grams for adult men– 25 grams for adult women– Needs to come from foods not supplements


Dietary Guidelines for Americans• Eat a variety of nutrient-dense foods• Control calorie intake to manage healthy

weight• Be physically active every day• Eat plenty of grains, vegetables and fruits• Choose fats wisely• Choose carbohydrates wisely• Prepare foods with little salt and sugar• Moderation of alcohol consumption• Keep foods safe to eat


Foods You are Encouraged to Eat:

• Fruits and vegetables– 4 ½ cups or the equivalent of 9 servings

each day• Dark green vegetables• Orange vegetables• Legumes

• Whole grains• Low-Fat and Fat-free milk and milk

products


Foods To Avoid:

• Be aware of the sugar and salt content of all foods

• Keep saturated and trans fat amounts low

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USDA’s My Plate

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Key Messages of My Plate

• Enjoy your food, but eat less. • Avoid oversized portions. • Make half your plate fruits and vegetables. • Switch to fat-free or low-fat (1%) milk. • Make at least half your grains whole grains. • Compare sodium in foods like soup, bread,

and frozen meals—and choose foods with lower numbers.

• Drink water instead of sugary drinks.


Serving Sizes1 serving is equal to:• Grains – 1 oz. is equal to 1 slice of bread,1

small muffin (2.5 diameter), 1 cup ready-to-eat cereal flakes– Eat 6 oz. every day (at least 3 oz. of whole grains)

• Vegetable – 1 cup raw leafy vegetables, 1/2 cup cooked or raw vegetables, 1/2 cup of vegetable juice– Eat 2 ½ cups every day

• Fruit – ½ cup fresh, canned, or frozen fruit, 1/2 cup 100% fruit juice,1 small whole fruit, 1/4 cup dried fruit, 3/4 cup fruit juice– Eat 2 cups every day


Serving Sizes1 serving is equal to:• Milk/Dairy - 1 cup milk or yogurt,1/2 cup

ricotta cheese,1.5 oz natural cheese,2 oz. Processed cheese.– Get 3 cups every day

• Meat and Beans – 1 ounce cooked lean meat,.1/4 cup cooked dry beans or tofu, 1 egg, 1 tablespoon peanut butter, ½ ounce nuts or seeds– Eat 5 ½ oz. every day

• Oils• Discretionary Calories, solid fats, and

added sugars


Vegetarians

• Reasons• Types:

– Vegans– Lacto-vegetarians– Lacto-ovo-vegetarians– Partial vegetarians– Pescovegetarians– Semivegetarians

• A food plan for vegetarians– Vitamin B-12– Vitamin D– Calcium– Iron– Zinc


Reading Food Labels


Protecting yourself Against Foodborne Illness• Causes of Foodborne Illnesses

– Campylobacter jejuni– Salmonella– Shigella– Escherichia coli– Listeria monocytogenes– Staphylococcus– Clostridium botulinum– Norovirus

• Preventing and treating foodborne illnesses• Environmental Contaminants and organic foods• Food Allergies


Food Allergies and Food Intolerances• Food allergies

– Reaction of the body’s immune system– Affect 2% of the adult population– 4-6% of infants– 90% of food allergies

• Cow’s milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish

• Food intolerances– Lactose Intolerance, Gluten Intolerance


Staying Committed to a Healthy Diet

• Prepare your own food at home• Map out meals• Watch portion sizes when eating

out• No single diet provides optimal

health• Follow the MyPyramid

guidelines


Guess Which Food Has More Fat

1. 3 oz. Tater Tots OR ½ cup Potato Salad

2. 2 slices Bacon OR 1 oz. Sausage Patty

3. Scrambled Egg OR ¼ cup Egg Substitute

4. English Muffin OR Corn Muffin

5. 1 oz. Potato Chips OR 1 oz. Cheese Balls

6. 1 slice Cheese Pizza OR Hotdog on Bun7. Peanut Butter & Jelly Sandwich OR Bologna Sandwich

8. Milky Way Candy Bar OR Mounds Candy Bar

Chapter Twelve


Glycemic Index and Glycemic Response• Insulin and glucose levels• Quick rise in glucose and insulin

levels = high glycemic index– Eating high glycemic index foods may

increase appetite– May increase risk of diabetes and

heart disease– Unrefined grains, fruits, vegetables

and legumes – relatively low glycemic index


Other Substances in Food

Antioxidants – – Reduction in cancers– Vitamin C & E, selenium, carotenoids

• Phytochemicals – Soy foods may help lower cholesterol levels– Cruciferous vegetables render some

carcinogenic compounds harmless– Allyl sulfides (garlic and onions) boosts the

cancer-fighting immune cells


Weight Management

• Overweight and obesity are major public health problem

• Americans need to reduce the amount of calories

• Increase physical activity• Make wiser food choices


Physical Activity

• Aim to accumulate at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity

• Brisk walk at a pace of 3-4 mile per hour• Manage body weight engage in 60

minutes of moderately to vigorous intense activity

• Sustain weight loss engage daily in at least 60-90 minutes of moderate activity


Dietary Reference Intakes (DRIs)

• Set standards by Food and Nutrition Board of the National Academy of Sciences - developed RDAs and AI (adequate intake)

• Include standards for both recommended and maximum intakes

• Established standards for nutrient intake in order to prevent nutrient deficiencies

• Should you take supplements?– DRIs guide you will the nutritional needs with

food, rather than the use of supplements• Daily values – U.S. Food and Drug

Administration use on food labels– Based on 2000 calorie diet


Dietary Challenges for Special Population Groups

• Children and Teenagers• College Students• Older Adults• Athletes• People with Special Health

Concerns

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