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Chapter FiveChapter FiveUnderstanding Nutrition Understanding Nutrition
and Your Dietand Your Diet
© 2007 McGraw-Hill Higher Education. All rights reserved.
NutrientsNutrients
CarbohydratesCarbohydrates FatsFats ProteinProtein VitaminsVitamins MineralsMinerals Dietary fiberDietary fiber WaterWater
Elements necessary for growth, energy, and repair of tissues.
* calorie = energy required to raise 1g of water 1ºC (carbohydrates, fats, proteins)
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CarbohydratesCarbohydrates
Function: energyFunction: energy Kcal value: 4kcal/gramKcal value: 4kcal/gram RDA: 60% of foods should derive RDA: 60% of foods should derive
from carbsfrom carbs Types: mono, di, poly saccharidesTypes: mono, di, poly saccharides
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FatsFats Function: long term energy, Function: long term energy,
insulation, carrier of certain vitamins, insulation, carrier of certain vitamins, and feeling of satiety (fullness)and feeling of satiety (fullness)
Kcal value: 9 kcal/gramKcal value: 9 kcal/gram Types: saturated,monounsaturated Types: saturated,monounsaturated
polyunsaturated, trans fatpolyunsaturated, trans fat RDA: No more than 20-35% total RDA: No more than 20-35% total
kcal; <10% kcal from saturated; kcal; <10% kcal from saturated;
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Tropical OilsTropical Oils
Plant sources that are considered Plant sources that are considered saturated fatssaturated fats
Examples are: Coconut, Palm, Palm Examples are: Coconut, Palm, Palm kernelkernel
Found in products such as:Found in products such as:• Snack foodsSnack foods• CrackersCrackers• CookiesCookies• Breakfast cerealsBreakfast cereals
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What is Cholesterol?What is Cholesterol?
White fat-like substance found in cells of White fat-like substance found in cells of animal originanimal origin
Function: synthesizes cell membranes, Function: synthesizes cell membranes, forms hormones, and bileforms hormones, and bile
The body makes cholesterol from the liver The body makes cholesterol from the liver The amount of intake should be limited to The amount of intake should be limited to
less than 300 mg/dayless than 300 mg/day HDL vs. LDLHDL vs. LDL
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ProteinProtein
Function: growth and repair of tissueFunction: growth and repair of tissue Kcal value: 4 kcal/gramKcal value: 4 kcal/gram RDA: 58 g/men and 46 g/women or RDA: 58 g/men and 46 g/women or
15% of total kcal15% of total kcal Types: essential and non-essential Types: essential and non-essential
amino acidsamino acids
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VitaminsVitamins
Function: organic compounds Function: organic compounds required for normal growth, required for normal growth, reproduction, and maintenance of reproduction, and maintenance of health.health.
Kcal value: 0 kcalKcal value: 0 kcal Types: water soluble (B-complex,C), Types: water soluble (B-complex,C),
fat soluble can be toxic (A,D,E,K)fat soluble can be toxic (A,D,E,K)
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MineralsMinerals
Inorganic materials needed in trace Inorganic materials needed in trace amounts for normal body amounts for normal body maintenance and critical for maintenance and critical for regulation of body processesregulation of body processes
Kcal value: 0 kcalKcal value: 0 kcal Types: major (high amounts in body Types: major (high amounts in body
tissues) and minor minerals (small tissues) and minor minerals (small amounts)amounts)
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WaterWater
Function: medium for waste Function: medium for waste transport, thermoregulation, and transport, thermoregulation, and biochemical reactionsbiochemical reactions
Kcal value: 0 kcalKcal value: 0 kcal RDA: 6-10 glasses/day/adults RDA: 6-10 glasses/day/adults
(depends on activity, environment)(depends on activity, environment) Check your urine color to determine Check your urine color to determine
fluid maintenancefluid maintenance
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FiberFiber
Edible, indigestible roughageEdible, indigestible roughage Function: allows transition of food Function: allows transition of food
within the bowelswithin the bowels Kcal value: 0 kcalKcal value: 0 kcal Types: soluble/insoluble fiberTypes: soluble/insoluble fiber RDA: 25-35 grams/day/adultsRDA: 25-35 grams/day/adults
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MyPyramid.GovMyPyramid.GovSteps to a Healthier YouSteps to a Healthier You
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Anatomy of MyPyramidAnatomy of MyPyramid
Personal approach to healthy eating One size doesn't fit all Activity Moderation Personalization Proportionality Variety Gradual improvement
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What is a "Healthy Diet"?What is a "Healthy Diet"?The Dietary Guidelines (2005) describe
a healthy diet as one that: Emphasizes fruits, vegetables, whole
grains, and fat-free or low-fat milk and milk products
Includes lean meats, poultry, fish, beans, eggs, and nuts
Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
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Dietary Guidelines for Dietary Guidelines for Americans 2005Americans 2005
Key Recommendations for the General Population
Adequate nutrients within calorie needs Weight Management Physical Activity Food groups to encourage Sodium and potassium Alcoholic beverages Food safety
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Functional FoodsFunctional Foods
Foods capable of contributing to the Foods capable of contributing to the improvement/prevention of specific improvement/prevention of specific health problemshealth problems
Examples: garlic, olive oil, fiber, folic Examples: garlic, olive oil, fiber, folic acid, foods rich in calcium, A,C,Eacid, foods rich in calcium, A,C,E
Probiotics- living bacteria thought to Probiotics- living bacteria thought to help prevent disease and boost help prevent disease and boost immunity (yogurt)immunity (yogurt)
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Food LabelingFood Labeling
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Dietary SupplementsDietary Supplements
Americans spent over 19 billion on Americans spent over 19 billion on supplements (2004)supplements (2004)
These are OTC products that supplement These are OTC products that supplement one’s dietone’s diet
They are not suppose to replace meals or They are not suppose to replace meals or conventional foodsconventional foods
Must be deemed safe for human use (FDA)Must be deemed safe for human use (FDA) They cannot claim to cure or treat They cannot claim to cure or treat
diseasesdiseases
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Foodborne IllnessFoodborne Illness
Consumption of contaminated food Consumption of contaminated food productsproducts
Symptoms mimic flu-like maladiesSymptoms mimic flu-like maladies Develops within 1-6 hours of Develops within 1-6 hours of
exposureexposure Bacterial exposure (salmonella most Bacterial exposure (salmonella most
common)common)
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To Avoid Foodborne Illness::
Clean hands, food contact surfaces, and fruits and vegetables
Separate raw, cooked, and ready-to-eat foods
Cook foods to a safe temperature Chill (refrigerate) perishable food promptly
and defrost foods properly. Avoid raw (unpasteurized) milk , raw or
partially cooked eggs, raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts.
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Vegetarian DietsVegetarian Diets
1.1. OvolactovegetarianOvolactovegetarian2.2. LactovegetarianLactovegetarian3.3. VeganVegan4.4. Pesco-vegetarianPesco-vegetarian
Relies on plant sources for nutrients
Types of vegetarians:
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Food AllergiesFood Allergies
Reaction by the immune system to Reaction by the immune system to attack the body based on food attack the body based on food consumedconsumed
Can be mistaken for food Can be mistaken for food intolerance-(enzyme deficiency)intolerance-(enzyme deficiency)
Common food allergies include: Common food allergies include: peanuts, milk, soy products, shellfish, peanuts, milk, soy products, shellfish, and wheatand wheat
Could cause shock and/or even deathCould cause shock and/or even death
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Chapter FiveChapter FiveUnderstanding Nutrition and Your DietUnderstanding Nutrition and Your Diet