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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Chapter
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
8-2
Nutritional Requirements: Components of a Healthy Diet
Nutritional Guidelines: Planning Your Diet Nutritional Planning:
Making Informed Choices about Food A Personal Plan: Applying
Nutritional Principles
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Nutrition: Science of food and how the body uses it in health and disease The body requires
about 45 essential nutrients▪ Essential nutrients: Substances the
body must get from foods, because it cannot manufacture them at all or not fast enough to meet its needs. These nutrients include proteins, fats, carbohydrates, vitamins, minerals, and water
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Macronutrient: Essential nutrient required by the body in relatively large amounts
Micronutrients: Essential nutrient required by the body in minute amounts
Digestion: Process of breaking down foods into compounds the gastrointestinal tract can absorb and the body can use
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Kilocalorie: Measure of energy content
in food; 1 kilocalorie represents the amount of heat needed to raise the temperature of 1 liter of water 1°C; commonly referred to as calorie A person needs about 2,000 kcals
per day to meet their energy needs Three nutrients provide energy:
protein (4kcal/g), fats (9kcal/g), and carbohydrates (4 kcal/g)
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Protein: Essential nutrient that forms important parts of the body’s main structures (muscle and bones) as well as blood, enzymes, hormones, and cell membranes; also provides energy
Amino acids: Building blocks of proteins
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Complete and incomplete proteins Foods are “complete” protein sources
if they supply all nine essential amino acids▪ Meat, fish, poultry, eggs, dairy products, and
other foods from animal sources “Incomplete” protein sources provide fewer
amino acids▪ Plant sources such as beans, peas, and nuts▪ Legumes: Vegetables like dried beans and
peas that are high in fiber and provide protein
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Recommended protein intake Adequate daily intake of protein for
adults is 0.8 gram per kilogram of body weight
The recommended range for intake is 10 to 35% of total daily calories
▪ Most Americans consume more protein than they need each day
▪ Excess protein is stored as fat or burned for energy
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
8-10
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Fats are the most calorie-dense form of energy (9 calories per gram) Linoleic acid and alpha-linolenic acid Types and sources of fat
▪ Most fats are triglycerides▪ Unsaturated, monounsaturated,
polyunsaturated, or saturated▪ Fats containing large amounts of saturated
fatty acids are usually solid at room temperature
▪ Generally found in animal products
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Monounsaturated and polyunsaturated fatty acids Hydrogenation: Process by which
hydrogens are added to unsaturated fats, increasing degree of saturation and
turning liquid oils into solid fats; produces mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids
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Trans fatty acid (trans fat): Unsaturated fatty acid produced during the process of hydrogenation; trans fats have an atypical shape that affects their chemical activity
Cholesterol: Waxy substance found in blood and cells and needed for synthesis of cell membranes, vitamin D, and hormones
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Low-density lipoprotein (LDL): Blood fat that transports cholesterol to organs and tissues; excess amounts cause accumulation of fatty deposits on artery walls
High-density lipoprotein (HDL): Blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease
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Adult men need about 17 grams per day of linoleic acid and 1.6 grams per day of alpha-linolenic acid
Women need 12 grams of linoleic acid and 1.1 grams of alpha-linolenic acid
AMDR for total fat is 20 to 35% of total calories
AMDR for omega-6 fatty acids is 5 to 10%
and for omega-3 fatty acids it is 0.6–1.2%
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8-18
Carbohydrate: Essential nutrient; sugars, starches, and dietary fiber are carbohydrates Classified as either simple or complex Simple carbohydrates are single sugar
molecules (monosaccharides) and double sugars (disaccharides)
Complex carbohydrates include starches and most types of dietary fiber
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8-19
Complex carbohydrates further divided into refined carbohydrates and unrefined or whole grains Refined carbohydrates usually retain the
calories of their unrefined counterparts Tend to be much lower in fiber, vitamins,
minerals, and other beneficial compounds
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Unrefined carbohydrates tend to take longer to chew and digest than refined ones Generally enter bloodstream more
slowly Consumption of whole grains linked to
reduced risk of heart disease, diabetes, and cancer
Plays important role in gastrointestinal health and body weight management
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Insulin and glucose levels rise and fall following a meal or snack containing any type of carbohydrate Glycemic index: Measure of how a
particular food affects blood glucose levels
For people with such health concerns as diabetes, glycemic index may be an important consideration in choosing foods
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Adequate daily intake of carbohydrate is 130 grams per day Health experts recommend
carbohydrates make up 45 to 65% of total daily calories
▪ Athletes in training can especially benefit from high-carbohydrate diets
▪ To reduce your intake of added sugars, limit soft drinks, candy, desserts, and sweetened fruit drinks
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Types of dietary fiber Dietary fiber: Nondigestible carbohydrates
and lignin that are intact in plants Functional fiber: Nondigestible
carbohydrates either isolated from natural sources or synthesized; these may be added to foods and dietary supplements
Total fiber: The total amount of dietary fiber and functional fiber in the diet
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Types of dietary fiber Soluble (viscous) fiber: Fiber that
dissolves in water or is broken down by bacteria in the large intestine
Insoluble fiber: Fiber that does not dissolve in water and is not broken down by bacteria in the large intestine
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All plant foods contain some dietary fiber Fruits, legumes, oats (especially oat bran),
and barley all contain fiber that help lower blood glucose and cholesterol levels
Recommended fiber intake The Food and Nutrition Board recommends
a daily fiber intake of 38 grams for adult men and 25 grams for adult women
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Vitamins: Carbon-containing substances needed in small amounts to help promote and regulate chemical reactions and processes in the body Humans need 13 vitamins:
▪ 4 are fat-soluble (A, D, E, and K)▪ 9 are watersoluble (C and the B
vitamins; thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid)
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Functions of vitamins Vitamins help chemical reactions;
contribute to production of red blood cells and maintenance of nervous, skeletal, and immune systems; and act as antioxidants
Antioxidant: Substance that protects from breakdown of body constituents by free radicals; antioxidants’ actions include binding oxygen, donating electrons to free radicals, and repairing damage to molecules
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Sources of vitamins Vitamins are abundant in fruits,
vegetables, and grainsVitamin deficiencies and excesses
Vitamin deficiency diseases most often seen in developing countries
Many Americans consume lower-than-recommended amounts of several vitamins.
Extra vitamins in diet also can be harmful
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Minerals: Inorganic compounds needed in relatively small amounts for regulation, growth, and maintenance of body tissues and functions 17 essential minerals
▪ Anemia: Deficiency in the oxygen-carrying material in the red blood cells
▪ Osteoporosis: Condition in which the bones become thin and brittle and break easily; due largely to insufficient calcium intake
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
8-30
Water is major component in foods and the human body Person can live up to 50 days without
food Person can only live a few days without
water▪ Water is used in digestion and absorption of
food▪ Water is the medium in which most
chemical reactions in the body take place
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Antioxidants Antioxidants, found in many
fruits and vegetables, can help block formation and action of free radicals and help repair the damage they cause
Free radical: Electron-seeking compound that can react with fats, proteins, and DNA, damaging cell membranes and mutating genes in its search for electrons; produced through chemical reactions in the body and by exposure to environmental factors
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Phytochemical: Naturally occurring substance found in plant foods that may help prevent and treat chronic diseases such as heart disease and cancer; phyto means “plant” Cruciferous vegetables: Vegetables of
cabbage family including cabbage, broccoli, brussel sprouts, kale, and cauliflower; the flower petals of these plants form the shape of a cross, hence the name
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Dietary Reference Intakes (DRIs): 4 types of nutrient standards; Adequate Intake (Al), Estimated Average Requirement (EAR), and Recommended Dietary Allowance (RDA) are levels of intake adequate to prevent nutrient deficiencies and reduce risk of chronic disease; Tolerable Upper Intake Level (UL) is maximum daily intake that is unlikely to cause health problems
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Dietary Guidelines for Americans: General principles of good nutrition intended to help prevent certain diet-related diseases
MyPlate: A food-group plan with practical advice to ensure a balanced intake of essential nutrients
Daily Values: Simplified version of the RDAs used on food labels; includes values for nutrients with no established RDA
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Should you take supplements? Supplements lack the potentially
beneficial synergistic balance of nutrients, phytochemicals, and fiber
Food and Nutrition Board recommend supplements for the following groups:
▪ Women capable of becoming pregnant▪ People over age 50▪ Smokers
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USDA and DHHS issued Dietary Guidelines for Americans Foods and food components to Reduce
▪ Processed foods▪ Foods that contain synthetic sources of
trans fats▪ Solid fats and added sugars▪ Alcohol▪ Daily sodium
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Foods and nutrients to increase▪ Fruits and vegetables▪ Whole grains▪ Fat-free and low-fat milk and milk products▪ A variety of protein foods▪ Replace solid fats with oil▪ Foods that provide more potassium,
dietary fiber, calcium, and vitamin D▪ Folic acid and iron for women who are
pregnant or may become pregnant▪ Vitamin B-12 for adults aged 50 and older
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Dietary Guidelines for Americans Building healthy
eating patterns▪ The USDA Food
Pattern (MyPlate)▪ Vegetarian adaptations
of the USDA Food Pattern
▪ The DASH Eating Plan
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Key messages of MyPlate: Personalization Daily physical activity Tracking and planning
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USDA’s MyPlate Whole and Refined Grains
▪ Make at least half your grains whole grains Vegetables and fruits
▪ Fill half your plate with fruits and vegetables
Dairy▪ Use fat-free or low-fat milk and dairy
products
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USDA’s MyPlate Protein Foods (Meat and Beans)
▪ Select a variety of protein foods Oils
▪ Avoid trans fats Solid Fats and Added Sugars
▪ High consumption of high-fructose corn syrup linked to obesity, diabetes, and other problems
Physical Activity▪ Choose moderate or vigorous activity
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SOURCE: U.S. Department of Agriculture. 2011. MyPlate. (http://www.choosemyplate.gov; retrieved August 6, 2011).
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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SOURCE: U.S. Department of Health and Human Services and U.S. Department of
Agriculture.2011. Dietary Guidelines for Americans, 2010, Appendix 7. USDA
Food Patterns.(http://www.cnpp.usda.gov/Publi
cations/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdf; retrieved August
7, 2011)
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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The DASH eating planMyPlate is available in SpanishSpecial adaptations of MyPlate
for children and for women who are pregnant or breastfeeding
The Mediterranean diet
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Vegetarian: Someone who follows a diet that restricts or eliminates foods of animal origin Vegans Lacto-vegetarians Lacto-ovo-vegetarians Partial, semivegetarians,
or pescovegetarians
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A food plan for vegetarians MyPlate.gov can be adapted for
vegetarians▪ Provide strategies for getting specific
nutrients:▪ Vitamin B-12▪ Vitamin D▪ Calcium▪ Iron▪ Zinc
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Two functional foods introduced in U.S. were iodized salt and milk fortified with Vitamins A and D
More recently, manufacturers began fortifying breads and grains with folic acid to reduce neural tube defects
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Children and teenagersCollege studentsPregnant and breastfeeding womenOlder adultsAthletesPeople with special health concerns
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Food labels show serving sizes and amounts of fat, saturated fat, trans fat, cholesterol, protein, dietary fiber, total carbohydrate, and sodium in each serving
Dietary Supplements Supplements are not legally
considered drugs and are not regulated the way drugs are
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Food additives Additives of potential concern: sulfites
and MSGFoodborne illness
Raw or undercooked animal products pose greatest risk
Pathogen: Microorganism that causes disease
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2010 Dietary Guidelines for Americans: Clean hands, food contact surfaces,
and vegetables and fruits Separate raw, cooked, and ready-to-
eat foods while shopping, storing, and preparing foods
Cook foods to a safe temperature Chill perishable foods promptly
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Food irradiation: Treatment of foods with gamma rays, X rays, or high-voltage electrons to kill potentially harmful pathogens and increase shelf life
Organic Foods Organic: Foods grown and produced
according to strict guidelines limiting use of pesticides, nonorganic ingredients, hormones, antibiotics, genetic engineering, irradiation, and other practices
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Guidelines for fish consumption Per FDA, EPA, and Dietary Guidelines
for Americans, pregnant and nursing mothers should minimize exposure to mercury in seafood:
▪ Avoid shark, swordfish, king mackerel, or tilefish
▪ Eat 8 to 12 ounces a week of a variety of shrimp, canned light tuna, salmon, pollock, and catfish
▪ Check advisories
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Assessing and changing your diet Analyze your current diet and
compare it with optimal dietary goals Use behavioral
self-management techniques and tips
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Staying committed to a healthy diet Easiest when you choose and prepare
your own food at home Portion sizes in restaurants tend to be
larger than MyPlate serving size equivalents
Many ethnic restaurants offer healthy choices
Recommended