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Chapter 8 – Nutrition Basics: Energy and Nutrients
Coming Up in this Chapter
□Sources of energy in your diet□Key information about essential
nutrients, health, and wellness□Food labels□Your current nutrient intake and
recommended nutrient intake
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Dietary Definitions
□Essential Nutrients Cannot be made by the body and must be supplied by the diet
□Dietary Reference intakes (DRIs)□Replaces RDA (recommended daily allowance)
□A set of guidelines for the daily intake of nutrients
□Helps prevents nutrient deficienciesCopyright © 2012 The McGraw-Hill Companies. All Rights Reserved.
Dietary Components
□Essential nutrients that contain calories
□Carbohydrates□ fat□ protein
□Essential nutrients having no calories
□Vitamins□Minerals□water
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Table 8-2 Estimated calorie requirements for adults, age 20 years
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Carbohydrates
□Carbohydrates are sugars and starches from plants
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Carbohydrates
□Simple carbohydrates□Glucose, sucrose, fructose, and lactose
□Complex carbohydrates□Wheat, oats, rice, legumes, other
vegetables□Whole grains
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Whole grains
A kernel of whole grain has three parts
1. Bran: outer covering rich in fiber and vitamins
2. Germ: inner part containing vitamins
3. Endosperm: center part containing complex carbohydrates or starches
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Refined whole grains
□Refining strips whole grains of their germ and bran
□Only the starchy endosperm remains□Removes most of the nutrients
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Function of carbohydrates
□ Primary energy source□ Non-digestible form (fiber)1. Aids in elimination2. Regulates blood glucose3. Regulates cholesterol
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Recommended intake
□Carbohydrates should be 45-65%□Primarily:Whole grainsFruitsVegetablesLimit the amount of added sugars
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Glycemic Index
□How quickly you consume carbohydrates increases the level of glucose in your blood□Choose foods high in fiber.□Choose fresh or raw foods.□Limit intake of added sugars.
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Fiber
□Soluble Fiber□Improves insulin sensitivity□Delays the return of hunger□Improves the removal of cholesterol
□Insoluble Fiber□Makes bulky and softer stools□Makes elimination easier and more
complete
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Protein
□Made up of molecules called amino acids□Non-essential amino acids (11)□Essential amino acids (9)
□Complete proteins□Contain all essential amino acids
□Incomplete proteins□Lack one or more essential amino acids
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Function of protein
□Build muscle□Cartilage□Skin□Some hormones□All enzymes
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Sources of proteins
□Complete proteinsMeatFishDairy productsEggsSoy
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Sources of proteins
Incomplete proteins:□Legumes□Nuts□Seeds□Whole grains
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Recommended Protein
□Healthy adults □0.36 grams per pound (or 0.8 grams per
kilogram)
□10-35 percent of total daily calories
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Fats
□What are fats used for?□Cellular integrity□Healthy reproduction□Absorption of fat-soluble vitamins□Cushioning of organs□Thermal insulation□Energy (9calories per gram)
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Types of Fat
□Saturated fatty acids□Unsaturated fatty acids□Polyunsaturated fatty acids□Trans fatty acids□Omega-3 fatty acids
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Fats (lipids)
□Fats: chains of carbon atoms with hydrogen atoms attached
□Saturated fats: carbon atoms are fully bonded with hydrogen atoms
□Monounsaturated fats: have room for two hydrogen atoms
□Polyunsaturated fats: have room for four or more hydrogen atoms
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Hydrogenation
□Hydrogenated products have hydrogen atoms added into them so they are more resistant to spoilage
□Hydrogenation yields a new type of fat called transfatty acids
□Trans fats raise LDL levels and lower HDL levels
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Cholesterol
□Cholesterol is needed for cell wall functioning
□For the production of hormones, such as estrogen and testosterone
□Cholesterol is naturally produced by the liver and located in cell walls
□There is no dietary need for cholesterol
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Recommended Fat Intake
□Most Americans get plenty□20-35 percent of total daily calories□10 percent or less in saturated fats□Dietary cholesterol: 300 mg or less
daily
□Read food labels
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Acceptable Macronutrient Distribution Ranges
□Percent of total daily calories
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Nutrient Percent of Total
Carbohydrate 45-65Fat (total) 20-35Protein 10-35
Vitamins
□Vitamins are organic compounds necessary in small amounts for good health; they do not supply energy
□Fat-soluble vitamins: A, D, E, and K
□Water-soluble vitamins: C and the B group
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Vitamins
Necessary to regulate certain body functions and processes
□Tissue growth and repair□Release energy from nutrients□Preservation of healthy cells□Maintain nerves, skeletal tissue, red
blood cells and immune function
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Vitamin deficiency
Scurvy caused by lack of vitamin C□Produces weakness, bleeding gums
and tooth lossRickets caused by lack of vitamin D□Causes stunted growth, bowed limbs,
weak teeth
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Vegan diet
□Most likely to be deficient in vitamin B-12□B-12 is found in meat, fish, poultry,
milk and yogurt□Therefore, look for fortified grain
products or take a B-12 supplement
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Minerals
□Minerals are inorganic compounds
□Macrominerals (major minerals) are required in large amounts—more than 100 mg/day
□Microminerals (trace minerals) are required in small amounts—less than 100 mg/day
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Minerals
□Perform functions similar to vitamins□Liberation of energy□Regulation of growth and
development
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Macro Minerals
□Calcium, sodium, phosphorus, magnesium, potassium and chloride.
Most likely to be deficient in calcium□RDI is: 1000mg, vitamin D is
necessary for calcium absorptionMost likely to have excessive amounts
of sodium□RDI is: 1500mg
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Energy Density andNutrient Density
□Energy Density□The amount of energy in a food per unit
of weight (fats)
□Nutrient Density□Naturally rich in vitamins, minerals, and
other beneficial foods that provide relatively few calories (fruits & vegetables)
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Water
□Men are about 60 percent water by weight
□Women are about 55 percent water by weight
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Sources of water
□Water (Obviously)
□Juice□Fruits□Vegetables□Soft drinks: loaded with sugar and
chemicals
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Recommended Water Intake
□Drink until you don’t feel thirsty□At least 8 glasses every day□½ oz per pound of body weight
□Average intakes□Men 3.7 liters ( 3.9 quarts)□Women 2.7 liters (2.6quarts)
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Food Labels
□Based on 2,000 calories per day□Check serving size□Regulated by the FDA
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