8 Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education

8

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Chapter


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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


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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


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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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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


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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


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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


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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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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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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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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


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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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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).


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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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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

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8 Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education