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© 2012 McGraw-Hill Higher Education. All rights reserved.
Nutrition BasicsNutrition Basics
Chapter 12
© 2012 McGraw-Hill Higher Education. All rights reserved.
Nutritional Requirements: Nutritional Requirements: Components of a Healthy Components of a Healthy DietDiet
Your body requires 45 essential nutrients:◦ Proteins, fats, carbohydrates, vitamins,
minerals, water Macronutrients Micronutrients Body obtains nutrients through process of digestion
Energy in food is expressed as kilocalories (kcalorie)
1 kcalorie = amount of heat it takes to raise the temperature of 1 liter of fluid 1 degree centigrade
2,000 calories per day meets a person needs. 1,000 calories = 1 kcalorie 3 categories supply energy
Fat = 9 calories per gram Protein = 4 calories per gram Carbohydrates = 4 calories per gram
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© 2012 McGraw-Hill Higher Education. All rights reserved.
Table 12.1 The Six Classes of Table 12.1 The Six Classes of Essential NutrientsEssential Nutrients
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Figure 12.1 The Digestive SystemFigure 12.1 The Digestive System
© 2012 McGraw-Hill Higher Education. All rights reserved.
Proteins – Basis of Body Proteins – Basis of Body StructureStructureForm muscle, bone, blood, enzymes,
hormones, cell membranes◦Twenty common amino acids – building
blocks Nine essential amino acids Eleven nonessential amino acids
◦Complete proteins provide all essential amino acids Most animal proteins provide complete proteins Most plant proteins are incomplete
Plants, legumes, nuts Combine 2 vegetables to make up missing amino acids
◦Recommended amount 0.36 grams per pound of body weight 10-35% of total calorie intake
Average is 15-16%
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Fats (or Lipids)Fats (or Lipids)Essential in small amountsMost concentrated source of energy (9
cals/gram)◦ Stored energy, provides insulation and support for
body organs◦ Two fats are essential components of diet
Linoleic acid Alpha-linolenic acid
◦ 10% from saturated fats◦Triglycerides - glycerol molecule with 3 fatty acid chains
Animal fats primarily made of triglyceridesUnsaturatedMonounsaturatedPolyunsaturatedSaturatedHydrogenationTrans fatty acids
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Fats and HealthFats and HealthCholesterol
◦ Low density lipoprotein (LDL) – “bad” cholesterol◦ High density lipoprotein (HDL) – “good” cholesterol
Absorbs fat-soluble vitamins (A,D,E, K)Omega-3 fatty acids – AMDR 5-10%Omega-6 fatty acids – AMDR 0.6-1.2%Recommended intake
◦ Adults Men 17 grams per day of linoleic and 1.6 grams of alpha-linolenic Women 12 grams per day of linoleic and 1.1 grams of alpha-
linolenic◦ Only 3-4 teaspoons (15-20 grams) of vegetable oil per
day◦ AMDRs for total fat 20-35%
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CarbohydratesCarbohydratesSupply energy for body cellsTwo groups
◦Simple carbs: one or two sugar units Fruit, sugar, honey, malt, and milk
◦Complex carbs: multiple sugar units Starches and fiber
Grains – wheat, rye, rice, oats, barley, millet Legumes – dry beans, peas, lentils Tubers – potatoes, yams
◦Digestion Mouth and small intestines Break down to glucose
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Refined Carbohydrates Refined Carbohydrates versus Whole Grainsversus Whole GrainsRefined (processed)Unrefined (whole grains)All grains before processing
◦Inner layer: germ◦Middle layer: endosperm◦Outer layer: bran
During processing◦Germ and bran are removed, leaving
just the starchy endosperm9
© 2012 McGraw-Hill Higher Education. All rights reserved.
Glycemic Index and Glycemic Index and Glycemic ResponseGlycemic Response
Insulin and glucose levelsQuick 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
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Recommended Carbohydrate Recommended Carbohydrate IntakeIntakeAverage American consumes 200-300
grams130 grams needed to meet the body’s
requirements for essential carbohydrates
Recommended: adults 45-65% of total daily calories (225-325 grams)
WHO recommends a limit of 10% of total calories from added sugars
USDA recommends about 8 teaspoons of sugar per day
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© 2012 McGraw-Hill Higher Education. All rights reserved.
Fiber – A Closer LookFiber – A Closer LookFood and Nutrition Board
◦ Dietary fiber: nondigestible carbohydrate that is present naturally
◦ Functional fiber: nondigestible carbohydrate that has been isolated or synthesized
◦ Total fiber is the sum of both◦ Soluble (viscous) fiber◦ Insoluble fiber
Sources◦ All plant substances
Recommended intake◦ 38 grams for adult men◦ 25 grams for adult women◦ Needs to come from foods, not supplements
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VitaminsVitaminsOrganic (carbon-containing) substances
required in small amounts to regulate various processes within a living cell
13 vitamins:◦ 4 fat soluble: A, D, E, K◦ 9 water soluble: C and 8 B-complex vitamins (thiamin
(B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folate, B-12, biotin, pantothenic acid)
Sources:◦ Human body does not manufacture most vitamins◦ Abundant in fruits, vegetables, grains
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MineralsMineralsInorganic micronutrients (do not contain
carbon)Help to regulate body functions, aid
growth, maintain body tissues, release energy
17 essential minerals◦Major minerals: 100+ milligrams per day
Calcium, phosphorus, magnesium, sodium, potassium, chloride
◦Trace minerals: minute amounts Copper, fluoride, iodide, iron, selenium, zinc
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WaterWaterYou are composed of about 50-60% waterCan live up to 50 days without food, but
only a few days without waterFood and fluids you consume provide
80-90% of your daily water intake;the rest is through metabolism
Food and Nutritional Board◦ 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 liters
(9 cups) coming from beverages
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© 2012 McGraw-Hill Higher Education. All rights reserved.
Other Substances in FoodOther Substances in FoodAntioxidants
◦React with free radicals◦Vitamin C, vitamin E, selenium,
carotenoids Phytochemicals
◦Soy foods may help lower cholesterol levels
◦Cruciferous vegetables render some carcinogenic compounds harmless
◦Allyl sulfides (garlic and onions) boost the cancer-fighting immune cells
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© 2012 McGraw-Hill Higher Education. All rights reserved.
Nutritional Guidelines:Nutritional Guidelines:Planning Your DietPlanning Your DietHere are several tools to help you
design a healthy diet:◦ Dietary Reference Intakes◦ Dietary Guidelines for Americans◦ MyPyramid
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Dietary Reference Intakes Dietary Reference Intakes (DRIs)(DRIs)Food and Nutrition Board set standardsRDAs (recommended daily allowance)AI (adequate intake)Include standards for both recommended
and maximum safe intakesEstablished standards for nutrient intakePrevent nutrient deficienciesPromote healthDaily Values used on food labels
◦ Based on 2,000 calorie diet
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© 2012 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for Dietary Guidelines for AmericansAmericansReduce overall caloriesEat a variety of nutrient-dense foodsLimit saturated fats to less than 7% of total
caloriesLimit cholesterol to less than 300 mg per dayChoose high-quality proteinsChoose carbohydrates wiselyEat less sodiumEat more potassiumReduce or eliminate alcoholFollow food safety guidelines
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Figure 12.3 Nutrient Density of 12-Figure 12.3 Nutrient Density of 12-ounce Portions of Selected Beveragesounce Portions of Selected Beverages
© 2012 McGraw-Hill Higher Education. All rights reserved.
USDA’s MyPyramidUSDA’s MyPyramidUSDA released in 2005Reminds consumers to make healthy food
choices and to be active every dayKey messages: Personalization Daily physical activity Moderation of food intake Proportionality Variety Gradual improvement
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Figure 12.4 Figure 12.4 USDA’s MyPyramidUSDA’s MyPyramid
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Figure 12.5 MyPyramid Figure 12.5 MyPyramid Food Intake PatternsFood Intake Patterns
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Table 12.6 MyPyramid Daily Table 12.6 MyPyramid Daily Calorie Intake LevelsCalorie Intake Levels
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MyPyramid: Number of MyPyramid: Number of Daily Servings and Serving Daily Servings and Serving SizesSizesGrains (6)Grains (6):: 1 slice of bread, 1 small muffin
(2.5” diameter), 1 cup ready-to-eat cereal flakes, ½ cup cooked cereal, 1 (6”) tortilla
Vegetables (5)Vegetables (5):: ½ cup cooked or raw vegetables, 1 cup raw leafy salad greens,½ cup of vegetable juice
Fruit (4)Fruit (4): : ½ cup fresh/canned/frozen fruit, ½ cup 100% fruit juice, 1 small whole fruit, ¼ cup dried fruit
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Milk/Dairy (3)Milk/Dairy (3): : 1 cup milk or yogurt, ½ cup ricotta cheese, 1½ oz. natural cheese, 2 oz. processed cheese
Meat and Beans (5½)Meat and Beans (5½):: 1 oz. cooked lean meat/poultry/fish, ¼ cup cooked dry beans or tofu, 1 egg, 1 tablespoon peanut butter, ½ oz. nuts or seeds
Oils (6 teaspoons per day)Oils (6 teaspoons per day)Discretionary calories,Discretionary calories,
solid fats, and added sugarssolid fats, and added sugars
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MyPyramid: Number of MyPyramid: Number of Daily Servings and Serving Daily Servings and Serving SizesSizes
© 2012 McGraw-Hill Higher Education. All rights reserved.
The Vegetarian The Vegetarian AlternativeAlternativeReasonsTypes:
◦ Vegans◦ Lacto-vegetarians◦ Lacto-ovo-vegetarians◦ Partial vegetarians◦ Semivegetarians◦ Pescovegetarians
A food plan for vegetarians◦ Vitamin B-12◦ Vitamin D◦ Calcium◦ Iron◦ Zinc
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© 2012 McGraw-Hill Higher Education. All rights reserved.
Functional FoodsFunctional FoodsFoods to which health-promoting
or disease-preventing components have been added
Fortified, enriched, enhancedExamplesCalcium-fortified orange juiceMargarine enriched with sterols to
lower the risk of heart diseaseSports bars for energyVitamin B-12 enriched soy milk
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Dietary Challenges for Dietary Challenges for Special Population GroupsSpecial Population Groups
Children and teenagersCollege studentsOlder adultsAthletesPeople with special health
concerns
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A Personal Plan: Making A Personal Plan: Making Informed Choices About FoodInformed Choices About Food
Reading food labelsReading dietary supplement
labelsEvaluating functional foods
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Using Food LabelsUsing Food Labels
© 2012 McGraw-Hill Higher Education. All rights reserved.
Protecting Yourself Against Protecting Yourself Against Foodborne IllnessFoodborne Illness
Causes of foodborne illnesses:◦ Campylobacter jejuni◦ Salmonella◦ Shigella◦ Escherichia coli◦ Listeria monocytogenes◦ Staphylococcus aureus◦ Clostridium botulinum◦ Norovirus
Preventing and treating foodborne illnesses
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Organic foods◦ Concerned about pesticides and other
environmental contaminants◦ Must meet strict USDA guidelines
Guidelines for fish consumption◦ Do not eat shark, swordfish, king mackerel,
or tilefish◦ Eat up to 12 oz. a week of a variety of fish
and shellfish that is lower in mercury◦ Limit albacore tuna to 6 oz. per week◦ Check advisories about the safety of
recreationally caught fish
Environmental Environmental Contaminants and Organic Contaminants and Organic FoodsFoods
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Some 2,800 substances are added to foods to maintain or improve nutritional quality, freshness, to help in processing or preparation, or to alter taste or appearance
Most common: sugar, salt, corn syrup, citric acid, baking soda, vegetable colors, mustard, pepper
Potential health concerns: Nitrates and nitrites BHA and BHT Sulfites Monosodium glutamate (MSG)
Additives in FoodAdditives in Food
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Used to produce specific desired traits in plants, animals, or microorganisms
Food irradiation Kills potentially harmful pathogensGenetically modified foods (GM) Alters characteristics of a plant, animal, or
microorganism through gene manipulationAnimal cloning FDA deems safe for human consumption, but
probably will be used as breeding stockLabeling of GM foods FDA does not require special labeling for GM foods
Food BiotechnologyFood Biotechnology
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© 2012 McGraw-Hill Higher Education. All rights reserved.
Food Allergies and Food Food Allergies and Food IntolerancesIntolerancesFood allergies
◦Reaction of the body’s immune system◦Affect 1.5% of the adult population◦Affect up to 6% of infants◦90% of food allergies
Cow’s milk, eggs, peanuts, tree nuts, soy, wheat, fish, shellfish
Food intolerances◦Problem lies with metabolism rather
than with the immune system
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© 2012 McGraw-Hill Higher Education. All rights reserved.
Nutrition BasicsNutrition Basics
Chapter 12