Understanding nutrition and diet ()
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Understanding Nutrition and Your
Diet
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Nutrients
• Nutrients = elements in food that are required for the growth, repair, and regulation of body processes
1. Carbohydrates
2. Fats
3. Protein
4. Vitamins
5. Minerals
6. Water
7. Fiber
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Carbohydrates
Major energy source: 4 calories/gram
Types
Monosaccharides
Disaccharides
Polysaccharides
Recommended intake: 45-65% of total calories from carbohydrates
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Carbohydrates
Simple sugars
Average American adult consumes about 140 pounds of sweeteners each year
Sugar, corn sweetener, syrup, honey
Sodas, candy, bakery and processed goods
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Fats
Functions: Insulation, carrier of vitamins, storage of long-term energy, and satiety
Energy source: 9 calories/gram Types
Saturated Monounsaturated Polyunsaturated Trans
Recommended intake: 20-35% of total calories
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Types of Fats
Saturated fats
Solid at room temperature
Primarily found in animal fats
Negative effects on heart health
Monounsaturated and polyunsaturated fats
Liquid at room temperature
Vegetable oils
Positive effects on heart health
Omega-3 polyunsaturated fats found in fish are considered especially healthful
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Composition of Dietary Fats
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Types of Fats: Trans Fats
Altered form of unsaturated fat (hydrogen added)
Associated with unhealthy changes in cell membranes
Raises levels of “bad” cholesterol and lowers levels of “good” cholesterol
Found in margarine, snack foods, and some deep fried fast foods Check food labels
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Types of Fats: Cholesterol
White fatlike substance found in cells of animal origin
Functions: Synthesizes cell membranes; starting material in formation of hormones and bile
The liver can synthesize cholesterol
Excess cholesterol in the body can clog arteries and increase risk of cardiovascular disease
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Fats: General Recommendations
20-35% of total daily calories from fat
Less than 10% of calories from saturated fat
Less than 300 mg/day of cholesterol
Keep trans-fatty acid consumption as low as possible
Get most fats from sources of unsaturated fats Fish
Nuts
Vegetable oils
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Fats
Low-fat does not necessarily mean low-calorie
Higher price tag
Low-fat dairy and salad dressings have less saturated fat
Low-fat foods
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Protein
Functions: Growth and maintenance of tissue, acid-base balance
Energy source: 4 calories/gram
Amino acids = building blocks of protein
11 can be built by the body
Nonessential amino acids
9 must be obtained from food
Essential amino acids
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Protein
Complete protein sources supply all essential amino acids Animal foods, soybeans
Incomplete protein sources supply some but not all essential amino acids Plant foods
Recommended intake: 10-35% of total calories
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Vitamins
Organic compounds needed in small amounts for normal growth, reproduction, and maintenance of health
Serve as co-enzymes
Provide no energy: 0 calories/gram
Types
Water soluble
B-complex vitamins and vitamin C
Fat soluble
Vitamins A, D, E, K
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Vitamins: Should I Take a Supplement?
Following dietary recommendations would allow most Americans to meet their nutrient needs without supplements
Many people eat too many nutrient-deficient foods
Caution with using supplements
Hypervitaminosis = toxicity
Megadoses of any vitamin can be harmful
Recommendations for certain groups
Folic acid, vitamin B-12, vitamin D
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Phytochemicals
Phytochemicals = physiologically active components of foods that may deactivate carcinogens
Many phytochemicals function as antioxidants May protect cells from damage caused by
unstable molecules (“free radicals”)
Examples Carotenoids
Polyphenols
Allyl sulfides
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Minerals
Inorganic materials that act as structural elements and regulators of numerous body processes
Provide no energy: 0 calories/gram
Types
Macronutrients: “Major minerals” found in high amounts in the body
Micronutrients: “Trace elements” found in small amounts in the body
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Water and Fluids
Average adult loses about 10 cups of water per day
Urination, bowel movements, breathing, perspiration
Functions: Provide medium for nutrients, waste transport, temperature control
For every pound of body weight, you need about 0.5 ounce of fluid
Sources: Beverages, fruits, vegetables
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Fiber
Cellulose-based plant material that cannot be digested
Provides no energy: 0 calories/gram Types:
Soluble (gel-forming) Insoluble (absorbs water)
Benefits Moves stool through digestive tract Lowers blood cholesterol levels Steadies blood sugar levels
Recommended: 21-38 grams/day Most American adults: 11 grams/day
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Dietary Reference Intakes
Dietary Reference Intakes (DRIs) = recommended nutrient intakes
Estimated Average Requirement (EAR)
Recommended Dietary Allowance (RDA)
Tolerable Upper Intake Level (UL)
Acceptable Macronutrient Distribution Range (AMDR)—percent of total daily calories
45-65% as carbohydrate
20-35% as fat
10-35% as protein
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Tools for Planning a Healthy Diet
The USDA Food Guide: MyPyramid
The Dietary Guidelines for Americans
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MyPyramid
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MyPyramid
Personalized approach
Amounts recommended from each food group vary based on age, gender, and activity level
Visit www.mypyramid.gov
Balance food intake and physical activity
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MyPyramid Food Groups
Fruits 2 cups/day for a 2,000-calorie diet
Eat a variety of fruits
Favor whole fruits over fruit juices
Vegetables 2½ cups/day for a 2,000-calorie diet
Eat a variety of vegetables Dark green vegetables
Orange vegetables
Legumes
Starchy vegetables
Other vegetables
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MyPyramid Food Groups
Milk and milk products
3 cups/day for a 2,000-calorie diet
Favor fat-free or low-fat products
Vegans and those who are lactose intolerant should choose other sources of calcium
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MyPyramid Food Groups
Meat, poultry, fish, eggs, dry beans, and nuts 5 1/2 ounce-equivalents for a 2,000-
calorie diet
1 ounce equivalents:1 ounce cooked meat, poultry, fish
1 egg
1/4 cup legumes or tofu
1 tablespoon peanut butter
1/2 ounce nuts or seeds
Choose lean and low-fat foods
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MyPyramid Food Groups
Breads, cereals, rice, and pasta
6 ounces/day for a 2,000-calorie diet
3 or more ounces/day should be whole grains
1 ounce equivalents:
1 slice bread
1 cup dry cereal
1/2 cup cooked rice, pasta, cereal
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MyPyramid Food Groups
Oils (vegetable oils, fish, nuts, seeds)
24 grams or 6 teaspoons/day for a 2,000-calorie diet
1 teaspoon equivalents:
1 teaspoon vegetable oil or margarine
1 tablespoon low-fat mayonnaise
2 tablespoons light salad dressing
Discretionary calories
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Dietary Guidelines for Americans
Adequate nutrients within calorie needs
Consume nutrient-dense foods within and among the food groups
Weight management
Balance calories from foods and beverages with calories expended
Make small decreases in calorie intake to prevent gradual weight gain over time
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Dietary Guidelines for Americans
Physical activity
Regular moderate physical activity
30 minutes/day to reduce risk of chronic disease
60 minutes/day to prevent gradual, unhealthy weight gain
60-90 minutes/day to sustain weight loss
Decrease sedentary activities
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Dietary Guidelines for Americans
Food groups to encourage Fruits
Vegetables
Milk
Fats Total fat: 20-35% of total calories
Saturated fat: <10% of total calories
Cholesterol: <300 mg/day
Limit trans fats
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Dietary Guidelines for Americans
Carbohydrates
Choose whole grains often
Limit added sugars
Sodium and potassium
Sodium: Consume less than 2,300 mg/day (about 1 teaspoon of salt)
Potassium: Consume potassium-rich foods such as fruits and vegetables
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Dietary Guidelines for Americans
Alcoholic beverages
Those who choose to drink should do so sensibly and in moderation
Up to 1 drink/day for women
Up to 2 drinks/day for men
Food safety
Take steps to avoid microbial foodborne illness
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Vegetarian Diets
Reliance on plant sources for most of the nutrients the body needs
Ovovegetarian: Includes eggs
Lactovegetarian: Includes dairy
Ovolactovegetarian: Includes eggs and dairy
Vegan: Excludes all animal products
Requires more planning
Need to maintain adequate intake of vitamin B-12, calcium, iron, zinc, vitamin D
Semivegetarian: Great reduction (but not elimination) of meat products
Pescovegetarian: Includes fish, eggs, dairy products
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MyPyramid for Ovolacto-
vegetarians
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Food Labels
Required by the FDA since 1973
New in 2006
Amount of trans fat
Proteins derived from major food allergen sources
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Nutrition Facts Label
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Fast Foods
Fat density of fast foods
40-70% of calories in fast foods is fat
Recommended intake: 20-35% of total daily calories from fat
Most people underestimate the calorie content in a fast food meal by as much as 500 calories
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Functional Foods
Foods capable of contributing to the improvement or prevention of specific health problems Probiotics: Living bacteria that help
prevent disease and strengthen the immune system (e.g., yogurt)
Garlic, olive oil, high-fiber foods, calcium-rich foods, antioxident-rich foods
Foods enriched with folic acid
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Dietary Supplements
Products that supplement the total daily intake of nutrients in the diet
Ingested in tablet, capsule, softgel, gelcap, and liquid form
Not in themselves used as conventional foods or as the only items in a meal or diet
Must be deemed safe for human
Cannot claim to cure or treat diseases
Americans spent over $19 billion on supplements (in 2005)
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Food Allergies
Allergy = reaction in which the immune system attacks an otherwise harmless food or ingredient Different from a food intolerance, which is
usually caused by an enzyme deficiency
Common food allergens include peanuts, milk, soy products, shellfish, and wheat
Allergic reactions can develop slowly over several exposures Symptoms range from mildly unpleasant to
life threatening
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Food Safety
Preventing foodborne illness
Safe handling, cooking, and storage of foods
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Food Safety
Food irradiation
Use of radiation to kill foodborne pathogens
Safe farming techniques
More humane treatment of farm animals
Improved food quality
Reduced exposure to antibiotic-resistant bacteria, prions (cause of “mad cow disease”), and chemicals
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Food Safety
Organic foods No use of growth
hormone or antibiotics
Not genetically engineered or irradiated
No use of chemical fertilizers or sewage sludge
Diseases, pets, and weeds treated or controlled primarily with nonchemical means
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Food Safety
Food additives
Provide color or flavor
Replace sugar or fat
Improve nutritional content, texture, or shelf life
FDA tested
Genetically modified foods
Altered to improve yields and reduce costs
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