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Forming a Plan for Forming a Plan for Good NutritionGood Nutrition

Chapter 6Chapter 6

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Good NutritionGood Nutrition

Nutrition is the study of Nutrition is the study of nutrients and the way the nutrients and the way the body processes thembody processes them

The Daily Reference Intakes The Daily Reference Intakes (DRIs) serve as the (DRIs) serve as the framework for nutrition and framework for nutrition and is the major umbrella term is the major umbrella term for recommendations for recommendations

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Essential Nutrients Essential Nutrients Nutrients that cannot be made by the body and must be Nutrients that cannot be made by the body and must be

supplied by the dietsupplied by the diet

The The essentialessential nutrients are nutrients are carbohydrates, fat, protein, vitamins, carbohydrates, fat, protein, vitamins, minerals, and waterminerals, and water

The The energyenergy nutrients are nutrients are carbohydrates, fat, and protein, which carbohydrates, fat, and protein, which supply the body with caloriessupply the body with calories

A calorie is a measure of food energyA calorie is a measure of food energy

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CaloriesCalories

A gram of carbohydrate A gram of carbohydrate or protein provides 4 or protein provides 4 calories of energycalories of energy

A gram of fat provides 9 A gram of fat provides 9 caloriescalories

A gram of alcohol A gram of alcohol provides 7 calories, but provides 7 calories, but is not an essential is not an essential nutrientnutrient

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CaloriesCalories

Where should your calories come from?Where should your calories come from?– 45-65% from carbohydrates (and at least 45-65% from carbohydrates (and at least

half of those should be complex half of those should be complex carbohydrates)carbohydrates)

– No more than 25-30% from fatNo more than 25-30% from fat– Approximately 15 % from proteinApproximately 15 % from protein

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CarbohydratesCarbohydrates

Carbohydrates are sugars Carbohydrates are sugars and starches from plantsand starches from plants

Monosaccharides are simple Monosaccharides are simple carbohydrates, or sugarscarbohydrates, or sugars

Polysaccharides are complex Polysaccharides are complex carbohydrates, or starchescarbohydrates, or starches

Whole-grain, high fiber Whole-grain, high fiber starches help the body starches help the body maintain normal blood-sugar maintain normal blood-sugar levelslevels

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ProteinProtein

Complete proteins contain all essential Complete proteins contain all essential amino acids; high-quality proteins contain amino acids; high-quality proteins contain the amino acids in the proportions needed the amino acids in the proportions needed by the body (usually found in meat and by the body (usually found in meat and dairy foods)dairy foods)

Proteins are composed of amino acids and Proteins are composed of amino acids and contain nitrogencontain nitrogen

Of the 20 amino acids, nine are essential Of the 20 amino acids, nine are essential (must be supplied by the diet)(must be supplied by the diet)

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Protein (2)Protein (2)

Incomplete proteins do not contain amino Incomplete proteins do not contain amino acids in proportions needed (plant foods)acids in proportions needed (plant foods)

Legumes, such as soy, are complete proteinsLegumes, such as soy, are complete proteins Most people require 0.36 grams per pound of Most people require 0.36 grams per pound of

body weight of protein dailybody weight of protein daily Excess protein is stored as fat; high protein Excess protein is stored as fat; high protein

intake strains the kidneys and causes the intake strains the kidneys and causes the body to excrete calciumbody to excrete calcium

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FatFat Fats (lipids) are composed of chains of Fats (lipids) are composed of chains of

carbon atoms with hydrogen atoms attachedcarbon atoms with hydrogen atoms attached

Saturated fats carry all the hydrogen atoms Saturated fats carry all the hydrogen atoms they canthey can

Monounsaturated fats have room for two Monounsaturated fats have room for two hydrogen atomshydrogen atoms

Polyunsaturated fats have room for four or Polyunsaturated fats have room for four or more hydrogen atomsmore hydrogen atoms

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Fat (2)Fat (2) Hydrogenated products have Hydrogenated products have

hydrogen atoms added into hydrogen atoms added into them so they are more them so they are more resistant to spoilage (and resistant to spoilage (and more saturated)more saturated)

Hydrogenation yields a new Hydrogenation yields a new type of fat called transfatty type of fat called transfatty acidsacids

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Fat (3)Fat (3)

Cholesterol is found only in Cholesterol is found only in animal productsanimal products

The body requires 3 calories to The body requires 3 calories to digest 100 calories of dietary fat digest 100 calories of dietary fat but 23 to 27 calories to digest but 23 to 27 calories to digest 100 calories of carbohydrates100 calories of carbohydrates

Dietary fat intake should be 20- Dietary fat intake should be 20- 30% of the total diet and should 30% of the total diet and should be low in saturated fatbe low in saturated fat

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Comparison of dietary fatsComparison of dietary fats

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Comparison of recommended Comparison of recommended and actual dietsand actual diets

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VitaminsVitamins

Vitamins are organic compounds necessary Vitamins are organic compounds necessary in small amounts for good health; they do in small amounts for good health; they do not supply energynot supply energy

Fat-soluble vitamins include A, D, E, and K; Fat-soluble vitamins include A, D, E, and K; excess amounts are stored in the bodyexcess amounts are stored in the body

Antioxidant vitamins (C, E, and carotenoids) Antioxidant vitamins (C, E, and carotenoids) help neutralize the activity of free radicalshelp neutralize the activity of free radicals– Free radicals cause cellular damage that contribute Free radicals cause cellular damage that contribute

to diseaseto disease

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Vitamins SupplementsVitamins Supplements

Healthy adults who eat a variety of Healthy adults who eat a variety of foods do not need vitamin foods do not need vitamin supplementssupplements

Exceptions for specific supplements Exceptions for specific supplements might include: might include: – people who are 65 or older; consume people who are 65 or older; consume

fewer than 1000 calories per day; have fewer than 1000 calories per day; have a digestive tract disease; smoke; drink a digestive tract disease; smoke; drink alcohol excessively; are pregnant or alcohol excessively; are pregnant or lactating; are vegetarianslactating; are vegetarians

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MineralsMinerals Minerals are inorganic compounds that Minerals are inorganic compounds that

fulfill a variety of functions in the bodyfulfill a variety of functions in the body

Macrominerals (major minerals) are Macrominerals (major minerals) are required in large amounts—more than required in large amounts—more than 100 mg/day100 mg/day

Microminerals (trace minerals) are Microminerals (trace minerals) are required in small amounts—less than required in small amounts—less than 100 mg/day100 mg/day

Calcium is the mineral most commonly Calcium is the mineral most commonly deficient, especially in womendeficient, especially in women

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WaterWater

Next to air, water is the substance Next to air, water is the substance most necessary for survivalmost necessary for survival

Sixty percent of the body’s weight is Sixty percent of the body’s weight is waterwater

Recommended daily fluid intake is 8 Recommended daily fluid intake is 8 to 12 cups—preferably tap waterto 12 cups—preferably tap water

Waiting for thirst is not a reliable Waiting for thirst is not a reliable indicator during physical activity indicator during physical activity and illnessand illness

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Other NutrientsOther Nutrients

Phytochemicals are active compounds that Phytochemicals are active compounds that exist naturally in all plant foodsexist naturally in all plant foods

Botanicals (phytomedicinals), usually Botanicals (phytomedicinals), usually called called herbsherbs, are considered dietary , are considered dietary supplements and are not regulated by the supplements and are not regulated by the FDAFDA

Soluble fiber adds bulk to stomach Soluble fiber adds bulk to stomach contentscontents

Insoluble fiber speeds transit time through Insoluble fiber speeds transit time through the large and small intestinesthe large and small intestines

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Dietary Guidelines for Dietary Guidelines for AmericansAmericans

Eat a variety of foods Eat a variety of foods Balance food intake with physical Balance food intake with physical

activity; maintain or improve your activity; maintain or improve your weightweight

Choose a diet with plenty of whole Choose a diet with plenty of whole grain products, vegetables, and fruitsgrain products, vegetables, and fruits

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Dietary Guidelines for Dietary Guidelines for Americans (2)Americans (2)

Choose the right fatsChoose the right fats– Poly- and monounsaturatedPoly- and monounsaturated

Choose a diet moderate in sugarsChoose a diet moderate in sugars Choose less sodium and more Choose less sodium and more

potassiumpotassium Drink alcoholic beverages in Drink alcoholic beverages in

moderation—one drink per day for moderation—one drink per day for women and two drinks per day for women and two drinks per day for menmen

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Other Nutrition ConcernsOther Nutrition Concerns

Pregnancy imposes a greater demand for Pregnancy imposes a greater demand for some nutrientssome nutrients

Carbohydrates are the main energy source Carbohydrates are the main energy source for anaerobic and high-intensity aerobic for anaerobic and high-intensity aerobic exercisesexercises

Food labels provide helpful information Food labels provide helpful information about nutrients associated with common about nutrients associated with common chronic health problemschronic health problems

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Food LabelsFood Labels

Food labels provide Food labels provide helpful information helpful information about nutrients about nutrients associated with associated with common chronic common chronic health problemshealth problems

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American Eating PatternsAmerican Eating Patterns

Eating on the goEating on the go Pre packaged foodsPre packaged foods

Both often lead to excess calories, Both often lead to excess calories, fat and sodium being consumed. fat and sodium being consumed.

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Nutrition Strategy for WellnessNutrition Strategy for Wellness

Assess your current nutritionAssess your current nutrition Make small adjustments Make small adjustments

– Think of balancing your diet over the Think of balancing your diet over the long termlong term

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Forming a Plan for Good NutritionForming a Plan for Good Nutrition

Chapter 6Chapter 6