Chapter Nine Nutrition Basics. Nutritional Requirements: Components of a Healthy Diet Six Classes of...

Chapter NineChapter Nine

Nutrition BasicsNutrition Basics

Nutritional Requirements:Nutritional Requirements: Components of a Healthy Diet Components of a Healthy Diet

Six Classes of Essential Six Classes of Essential NutrientsNutrients

The body requires:The body requires:• proteinsproteins• fatsfats• carbohydratescarbohydrates• vitaminsvitamins• mineralsminerals• waterwater


PROTEINSPROTEINS – – The Basis of Body StructureThe Basis of Body StructureForm:Form:

•musclesmuscles•bonesbones•parts of bloodparts of blood•enzymesenzymes•hormoneshormones•cell membranescell membranes

Amino AcidsAmino Acids•building blocks of proteinsbuilding blocks of proteins•twenty common amino acids are twenty common amino acids are

found in foodfound in food


FATSFATS – – Essential in Small AmountsEssential in Small Amounts•concentrated source of energyconcentrated source of energy•represent stored energyrepresent stored energy•provide insulation and support for provide insulation and support for

body organsbody organs

Different types of fats have different Different types of fats have different effect on healtheffect on health

•saturated and trans fatty acidssaturated and trans fatty acids•trans fatstrans fats•unsaturated fatty acidsunsaturated fatty acids•monounsaturated fatty acidsmonounsaturated fatty acids•polyunsaturated fatpolyunsaturated fat

• Omega-3Omega-3• Omega-6 - contains linoleic acidOmega-6 - contains linoleic acid

Types of Fatty Acids and Their Possible Effects on Health

Saturated and Trans Fats: Saturated and Trans Fats: Comparing Butter and Comparing Butter and

MargarineMargarine

0 5 10 15

Grams of fat in 1 tablespoon

Squeezemargarine

Tubmargarine

Margarinespread

Stickmargarine

Butter

Saturated fat

Trans fat

Other fats

SOURCE: Food an Drug Administration

Total, Saturated, and Trans Total, Saturated, and Trans Fat Content of Selected Fat Content of Selected

FoodsFoods

0

5

10

15

20

25

30

To

tal f

at g

ram

s p

er s

ervi

ng

French fries Doughnut Pound cake Potato chips Candy bar Milk (whole)

Other fats

Trans fat

Saturated fat

SOURCE: Food an Drug Administration


CARBOHYDRATESCARBOHYDRATES – An Ideal Source of Energy – An Ideal Source of Energy

•supply energy tosupply energy to• brainbrain• nervous systemnervous system• bloodblood• provide fuel for high-intensity exerciseprovide fuel for high-intensity exercise

•Classified into two groupsClassified into two groups::• simple carbohydratessimple carbohydrates• complex carbohydratescomplex carbohydrates

Americans consume 200 to 300 grams of carbohydrates Americans consume 200 to 300 grams of carbohydrates dailydaily

130 grams is needed to meet dietary needs130 grams is needed to meet dietary needs


FIBERFIBER – – A Closer LookA Closer Look

•nondigestable carbohydrates nondigestable carbohydrates provided by plantsprovided by plants

•passes through the intestinal tractpasses through the intestinal tract•consumption is necessary for good consumption is necessary for good

healthhealth

Two types of fiberTwo types of fiber as defined by the Food and Nutrition as defined by the Food and Nutrition

BoardBoard• dietary fiberdietary fiber• functional fiberfunctional fiber


VITAMINSVITAMINS – – Organic MicronutrientsOrganic Micronutrients(pg 214, Table 9-1)(pg 214, Table 9-1)

Organic substances required in small Organic substances required in small amounts to regulate various processes amounts to regulate various processes

within living cellswithin living cells• thirteen vitamins are essential to healththirteen vitamins are essential to health

• four are fat-solublefour are fat-soluble• nine are water-solublenine are water-soluble

Functions of VitaminsFunctions of Vitamins• help chemical reactions take placehelp chemical reactions take place• provide no energy - helps unleash energy provide no energy - helps unleash energy

stored in carbohydrates, proteins and stored in carbohydrates, proteins and fatsfats

• critical in the production of red blood critical in the production of red blood cellscells

• critical in the maintenance of the critical in the maintenance of the nervous, skeletal, and immune systemnervous, skeletal, and immune system


MINERALSMINERALS – – Inorganic MicronutrientsInorganic Micronutrients(pg 215, Table 9-2)(pg 215, Table 9-2)

• inorganic elementsinorganic elements• required in small amounts to help regulate required in small amounts to help regulate

body functionsbody functions• aid growth in maintenance of body tissuesaid growth in maintenance of body tissues• act as catalyst for energy releaseact as catalyst for energy release• 17 essential minerals17 essential minerals


Major Minerals the body needs Major Minerals the body needs in amounts of 100 milligrams in amounts of 100 milligrams or more daily:or more daily:

•calciumcalcium•phosphorusphosphorus•magnesiummagnesium•sodiumsodium•potassiumpotassium•chloridechloride

Essential Trace Essential Trace Minerals:Minerals:

•coppercopper•fluoridefluoride• iodideiodide• ironiron•seleniumselenium•zinczinc


WATERWATER – – Vital but Often IgnoredVital but Often Ignored

•a major component in both foods and the a major component in both foods and the human bodyhuman body

•body is composed of 50 - 60% waterbody is composed of 50 - 60% water

•body’s need for water is great than need body’s need for water is great than need for foodfor food

•can live up to 50 days without foodcan live up to 50 days without food•only live a few days without wateronly live a few days without water


Other Substances in FoodOther Substances in Food

• AntioxidantsAntioxidants

• PhytochemicalsPhytochemicals

Nutritional Guidelines: Planning Nutritional Guidelines: Planning Your DietYour Diet

Food Guidance SystemsFood Guidance Systems

Dietary Reference IntakesDietary Reference Intakes (DRIs) (DRIs)– standards for nutrients intake designed to standards for nutrients intake designed to

prevent nutritional deficiencies and reduce prevent nutritional deficiencies and reduce the risk of chronic diseasethe risk of chronic disease

Dietary Guidelines for AmericansDietary Guidelines for Americans– established to promote health and reduce the established to promote health and reduce the

risk for major chronic disease through diet risk for major chronic disease through diet and physical activityand physical activity

USDA USDA MyPyramidMyPyramid - - (pg 221, Fig 9-3)(pg 221, Fig 9-3)– provides daily food intake patterns that meet provides daily food intake patterns that meet

the DRIs and are consistent with the Dietary the DRIs and are consistent with the Dietary Guidelines for AmericansGuidelines for Americans

MyPyramidMyPyramid

MyPyramid Food Intake PatternsMyPyramid Food Intake Patterns


The Vegetarian AlternativeThe Vegetarian Alternative

Types of vegetarian dietsTypes of vegetarian diets

• VeganVegan

• Lacto-vegetarianLacto-vegetarian

• Lacto-ovo-vegetarianLacto-ovo-vegetarian

• Partial vegetarian, semi vegetarian, or Partial vegetarian, semi vegetarian, or pescovegetarianpescovegetarian


Dietary Challenges for Special Population Dietary Challenges for Special Population GroupsGroups

Children and TeenagersChildren and Teenagers• Variety, fruit shakes instead of sugary drinksVariety, fruit shakes instead of sugary drinks

WomenWomen• nutrient density, calcium, ironnutrient density, calcium, iron

MenMen• fruits, vegetables, grainsfruits, vegetables, grains

College studentsCollege students• overall quality of food choicesoverall quality of food choices

Older adultsOlder adults• nutrient density, fiber, vitamin B-12nutrient density, fiber, vitamin B-12

AthletesAthletes• Meeting increased energy requirementsMeeting increased energy requirements

People with special health concernsPeople with special health concerns• discuss with physician or dietitiandiscuss with physician or dietitian

Personal Plan: Making Informed Choices Personal Plan: Making Informed Choices About FoodAbout Food

• Read Food Read Food LabelsLabels

Personal Plan: Making Informed Choices About Personal Plan: Making Informed Choices About FoodFood

• Read Dietary Read Dietary Supplement LabelsSupplement Labels


Reading Dietary Supplement LabelsReading Dietary Supplement Labels

• May contain powerful bioactive chemicalsMay contain powerful bioactive chemicals

• Not regulated the way drugs are by the Not regulated the way drugs are by the FDA in terms of testing and manufactureFDA in terms of testing and manufacture

• May interact with prescription and over-May interact with prescription and over-the-counter drugs and supplementsthe-counter drugs and supplements


• Protect Yourself Against Foodborne IllnessProtect Yourself Against Foodborne Illness• Organic FoodsOrganic Foods• Additives in FoodAdditives in Food• Food IrradiationFood Irradiation• Genetically Modified FoodsGenetically Modified Foods• Food Allergies and Food IntolerancesFood Allergies and Food Intolerances

A Personal Plan: Applying Nutritional A Personal Plan: Applying Nutritional PrinciplesPrinciples

• Assess your current dietAssess your current diet

• Set goals for changeSet goals for change

• Try additions and substitutions to Try additions and substitutions to bring your current diet closer to bring your current diet closer to your goalsyour goals

• Plan ahead for challenging Plan ahead for challenging situationssituations

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