Nutrition Chapter 5 - PowerPoint Presentation

Nutrition Chapter 5 Slides adapted from: ©McGraw-Hill Education

GuidelinesSlides adapted from: ©McGraw-Hill Education

Types of NutrientsEssential NutrientsNeeded to build, maintain, and repair tissues and regulate body functions Macronutrients: needed in large amountsWater0calories/gramCarbohydrates4calories/gramProtein 4calories/gramFats 9calories/gramMicronutrients: needed in small amountsVitamins MineralsSlides adapted from: ©McGraw-Hill Education

WaterSlides adapted from: ©McGraw-Hill Education

Water Slides adapted from: ©McGraw-Hill Education

Carbohydrates The body’s main energy source Simple vs. Complex CarbsRDA:130 grams – males and females (ages 1-70 years)Slides adapted from: ©McGraw-Hill Education

Simple Carbohydrates Slides adapted from: ©McGraw-Hill Education

Complex Carbohydrates Slides adapted from: ©McGraw-Hill Education

Fiber Slides adapted from: ©McGraw-Hill Education

Fiber Best obtained through dietary sources Fruits, vegetables, dried beans, peas, legumes, cereals, grains, nuts, and seedsRDA25 grams/day – females (ages 19-50)38 grams/day – males (ages 14-50)Slides adapted from: ©McGraw-Hill Education

Protein Builds and maintains muscles, bones, and other body tissues Forms enzymes that facilitate chemical reactionsConstructed from 20 amino acidsEssential Amino Acids – 9 amino acids that the body cannot produce on it’s own, so they must be supplied from dietComplete Proteins – ample amino acidsIncomplete proteins – have small amounts of some of the essential amino acids AMDR: 10-35% of daily calories0.36 grams/ pound of body weight (0.8g/kg)Slides adapted from: ©McGraw-Hill Education

ProteinSlides adapted from: ©McGraw-Hill Education

Fats AMDR: 20-35% of daily calories Less than 1/3 saturated and trans fats The body’s principle form of stored energyProvides essential fatty acids Helps produce other fatty acids and vitamin DProvides the major materials for cell membranes and the myelin sheath that surrounds nerve fibersAssists in the absorption of fat soluble vitamins Affects the taste, texture, and smell of foods Provides an emergency reserveSlides adapted from: ©McGraw-Hill Education

Types of Fats Saturated Fats: found in animal products and other fats that are solid at room temperatureBeefPorkPoultryWhole-milk dairyCertain Tropical Oils (coconut and palm) Certain Nuts (macadamia)Raise LDL Cholesterol Slides adapted from: ©McGraw-Hill Education

Types of Fats Monounsaturated: found primarily in plant sources, liquid at room temperature and semi-solid or solid in the refrigerator Raise HDLOlive, safflower, peanut, and canola oilsAvocadosMost nutsPolyunsaturated: “oil”; liquid at room temp and in the refrigerator Raise HDL and Lower LDLCorn and soybean oilsFishSlides adapted from: ©McGraw-Hill Education

Cholesterol Slides adapted from: ©McGraw-Hill Education

Trans Fats Slides adapted from: ©McGraw-Hill Education

Omegas Omega-3 fatty acids : contain alpha-linolenic acid, help slow the clotting of blood, decrease triglyceride levels, improve arterial health, and lower blood pressureFatty fish; vegetable oils; dark green leafy vegetablesOmega-6 fatty acids: contain linoleic acid and are also important to health, though Americans often consume too much in proportion to omega-3Note: there are concerns about fish consumption due to contamination with mercury and other pollutantsSlides adapted from: ©McGraw-Hill Education

MineralsNaturally occurring substances needed by the body in small amountsBuild strong bones and teeth, and help carry out metabolic processes and body functions20 essential minerals Macrominerals (need at least 100 milligrams per day) Calcium, chloride, magnesium, phosphorous, potassium, sodium Microminerals (need less than 100 milligrams per day) Chromium, cobalt, copper, fluorine, iodine, iron, zinc, manganese, nickel, and othersA balanced diet provides all the essential minerals the body needs per day Slides adapted from: ©McGraw-Hill Education

Vitamins Slides adapted from: ©McGraw-Hill Education

PhytochemicalsSlides adapted from: ©McGraw-Hill Education

Eat the Rainbow Figure 5.1 The color wheel of foods. Slides adapted from: ©McGraw-Hill Education

Planning a Healthy Diet When food is metabolized, it fuels our bodiesThe energy provided by food is measured in kilocalories, commonly shortened to caloriesOne kilocalorie equals the amount of energy needed to raise the temperature of 1 kilogram of water by 1 degree centigradeFats provide 9 calories per gramCarbohydrates and protein provide 4 calories per gramWater and Micronutrients are non-calorie nutrients Slides adapted from: ©McGraw-Hill Education

Slides adapted from: ©McGraw-Hill Education Five overarching concepts: Follow a healthy eating pattern across the lifespanFocus on variety, nutrient density, and amountLimit calories from added sugars and saturated fats and reduce sodium intakeShift to healthier food and beverage choicesSupport healthy eating patterns for all2015–2020 Dietary Guidelines for Americans

2015 –2020 Dietary Guidelines for Americans Three food patterns:Healthy U.S.-style pattern based on typical American foods, but in nutrient-dense forms and appropriate amountsHealthy Mediterranean-style pattern contains more fruits and seafood and less dairy; more than half the fat calories are from olive oilHealthy vegetarian-style pattern includes more legumes (beans and peas), soy products, nuts and seeds, and whole grains; contains no meats, poultry, or seafoodSlides adapted from: ©McGraw-Hill Education

Basics of Healthy Eating Combine healthy choices from these groups, based on an appropriate calorie level:A variety of vegetables, including dark green and red and orange; legumes; starchy vegetables; and othersFruits, especially wholeGrains, at least half of which should be whole grains Fat-free or low-fat dairyA variety of protein foodsOils instead of solid fats; but not tropical oils Limit these components:Saturated fats and trans fats, to less than 10% of calories per dayAdded sugars, to less than 10% of calories per daySodium, to less than 2,300mg per dayAlcohol, to no more than one drink for women and two drinks for men per daySlides adapted from: ©McGraw-Hill Education

Estimated Calorie Requirements Individual calorie requirements are calculated based on sex and age at three activity levels: Sedentary: only light physical activityModerately active: equivalent to walking 1.5 miles per day at 3–4 mphActive: more than 3 miles per day at 3–4 mphAmericans of all ages should strive to meet the Physical Activity Guidelines for Americans to promote health and reduce the risk of chronic disease*refer to Table 5.3 in your TextSlides adapted from: ©McGraw-Hill Education

MyPlate Figure 5.3 The USDA MyPlate. Slides adapted from: ©McGraw-Hill Education

DASH – Eating Plan Slides adapted from: ©McGraw-Hill Education

Limit Red MeatsSlides adapted from: ©McGraw-Hill Education

Vegetarian Diets Slides adapted from: ©McGraw-Hill Education

The Nutrition Facts Label Regulated by the FDALists serving size and number of servingsGives total calories per servingShows % Daily Value (DV): the percentage that a nutrient in a serving of food contributes to a daily diet Shows the DV for key vitamins and mineralsLook for foods with no more than 30% of calories from fats and no more than 10% from added sugarSlides adapted from: ©McGraw-Hill EducationFigure 5.4 Nutrition Facts panel on a food label (left) and proposed changes (right).

Claims on Food and Dietary Supplement Packaging Some food descriptors and health claims on food packaging are regulated by the FDA; others are not yet well regulated Light can be used if the product has one-third fewer calories or half the fat of the regular productDietary supplements are less regulated than foodsInformation can be misleading and confusingSlides adapted from: ©McGraw-Hill Education

Restaurant Menu Labels 2010 Affordable Care Act includes a requirement that all chain restaurants provide calorie counts on their menusStudies show only a marginal change in calorie consumptionResearchers have also found symbols indicating healthy choices are more likely than numbers to be effectiveSlides adapted from: ©McGraw-Hill Education

Current Consumer Concerns Overconsumption of soft drinksDiet sodas are no better and may be worse for healthNearly all contain high levels of caffeineOverconsumption of salt May be a factor in causing hypertension; can damage the brain and hinder cognitive functionsMany packaged foods, convenience foods, and restaurant foods are heavily saltedFood allergies and food intolerancesEight foods are responsible for 90% of food allergies: milk, eggs, peanuts, tree nuts, shellfish, soy, and wheatFood intolerances are less severe Celiac disease and glutenCeliac disease is an immune reaction to gluten, which is found in wheat, barley, rye, and triticaleEnergy bars and energy drinksEnergy bars are more healthy than candy bars and other snack foods, but they an be high in calories and sugarEnergy drinks are not considered a health risk if consumed in recommended amounts, although there is some concern about acid that is damaging to tooth enamelMixing hard alcohol and energy drinks can result in greater intoxication than intended, can pose a danger to heart muscle fibers, and can cause extreme dehydrationSlides adapted from: ©McGraw-Hill Education

Current Consumer Concerns Probiotics, prebiotics, and synbiotics Probiotics are living bacteria that may aid digestion; prebiotics are nondigestible carbohydrates that fuel probioticsSynbiotics combine the twoSlides adapted from: ©McGraw-Hill Education

Fast Food Fast-food meals are high in calories, fat, sodium and sugar and low in vitamins, minerals, and fiber Don’t supersize Go easy on toppings Order grilled chicken or fish on whole wheat Order dressing on the side or fat-free Order vegetables instead of other choices Have orange juice, low-fat, milk, or water instead of soda For desert, order yogurt and fruit Slides adapted from: ©McGraw-Hill Education

Food Deserts There are more fast-food restaurants in low-income neighborhoods than in affluent ones Food deserts: low-income areas where more than 500 people or 33% of the population have low access to a supermarket or large grocery storeMore than 1 mile from a store in urban areas and more than 10 miles in rural areasSlides adapted from: ©McGraw-Hill Education

Organic Plant foods grown without synthetic pesticides or fertilizers Animal foods raised on organic feed without antibiotics or growth hormoneUSDA regulates labelingResearch has not demonstrated health benefits, but environmental benefits are clearLook for foods that are not only organic but also locally grownWash organic produce thoroughlyDirty Dozen Slides adapted from: ©McGraw-Hill Education

Foodborne Illness Food intoxication: food poisoning in which food is contaminated by natural toxinsFood infection: food poisoning in which food is contaminated by disease-causing microorganisms, or pathogensUse safe food practices and store food safely, especially leftovers Slides adapted from: ©McGraw-Hill Education

Genetically Modified Foods Slides adapted from: ©McGraw-Hill Education

In Review Slides adapted from: ©McGraw-Hill Education