nutrition basics. chapter twelve2 nutritional requirements: components of a healthy diet empty...
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Nutrition Basics
Chapter Twelve 2
Nutritional Requirements: Components of A Healthy Diet
empty calories-food that supplies food energy but little or no other nutrition--------cokes,cookies,cake
beer, margarine, corn syrup,ice cream Essential nutrients
Proteins, Fats, Carbohydrates, Vitamins, Minerals and Water. Fuel Potential=energy=Kilocalories (kcalorie).
1 Kcalorie (Kcal)= nutritional calorie= amount of heat it takes to raise the temperature of 1 liter of fluid 1 degree of centigrade----or 1 pound of water another 4 deg F.
1 calorie (cal)=scientific calorie= amount of heat to raise one gram of water 1 deg C. 2000 kcalorie or calories per day meets a person needs. 1000 calories = 1 kcalorie. 3 things supply energy
Fat = 9 calories per gram Protein = 4 calories per gram Carbohydrates = 4 calories per gram
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bomb calorimeter to figure calories
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Proteins Forms muscle, bone, blood, enzymes, hormones
and cell membrane. Twenty(or 22) common amino acids amino acid has COOH at one end, then NH2, and a
side chain gives amino acid name. Nine essential amino acids(must get from diet) Eleven nonessential amino acids
Complete proteins provide all essential amino acids. Most animal proteins. Most plant proteins are incomplete.
Combine 2 vegetables to make up missing amino acids. Recommended amount
0.8 gram per kilogram of body weight 10-35% of total calorie intake per day
Average is 15-16%
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Fats or Lipids Most concentrated source of energy
stored energy and provides insulation and support for body organs
Saturated Fat Mono-unsaturated Poly-unsaturated Hydrogenation Trans fatty acids
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Fats and Health Cholesterol
High Density Lipo-Protein (HDL’s) – good cholesterol Low Density Lipo-Protein (LDL’s) – bad cholesterol 60 mg/dL and above=High HDL cholesterol. An HDL of 60
mg/dL and above is considered protective against heart disease.
LDL less than 100 mg/dL=Optimal Absorbs Fat-soluble vitamins (A,D,E & K)
Make up 25%-35% of total daily calories 7% from saturated fat 10% from polyunsaturated fat 20% from monounsaturated fat
Recommended Intake Adults
Men 17 grams per day of linoleic and 1.6 grams of alpha-linoleic Women 12 grams per day of linoleic and 1.1 grams of alpha-linoleic
Only 3-4 teaspoons (15-20 grams) of vegetable oil per dayRecommended daily range for total fat= 20-35%
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Carbohydrates(plants)
Supply energy for the body cells Two groups
Simple Carbs: One or two sugar units Fruit, sugar, honey, malt, and milk
Complex Carbs: Multiple sugar units Starches and fiber
Grains – wheat, rye, rice, oats, barley, and millet Legumes – dry beans, peas, and lentils Tubers – potatoes and yams
Digestion Mouth and small intestines Break down to glucose
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Recommended Carbohydrate Intake
Average American – 200-300 grams 130 grams needed to meet the body’s
requirements for essential carbohydrates
Adults – 45-65% of total daily calories or 225-325 grams
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Fiber – A Closer Look Food and Nutrition Board
Dietary fiber nondigestible carbohydrate that is present naturally
Functional fiber nondigestible carbohydrate that has been isolated or synthesized
Total fiber is the sum of both Sources
All plant substances Recommended intake
38 grams for adult men 25 grams for adult women Needs to come from foods not supplements
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Vitamins Organic (carbon-containing) substances required in
small amounts to promote specific chemical reactions (catalyst) within a living cell.
Thirteen vitamins: Four Fat Soluble: A, D, E, and K. Nine Water Soluble: C and 8 B-complex vitamins. Thiamin (B1),
Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, B-12, Biotin and Pantothenic acid.
Sources: Human body does not manufacture most vitamins Abundant in fruits, vegetables and grains
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Minerals
Inorganic compounds. Helps to regulate body functions,aid in
growth,maintenance of body tissues, and a catalyst for energy release.
17 essential minerals. Major minerals - 100 milligrams or more.
calcium, phosphorus, magnesium, sodium, sulfur, sodium, potassium and chloride.
Trace minerals – minute amounts. Cobalt, copper, fluoride, iodide, iron, manganese,
molybdenum, selenium, and zinc
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Water
body Composed of about 50-60% water Can live up to 50 days without food , but only
a few days without water Water and other beverages make-up 80-90%
of your daily water intake Men – 3.7 total liters of water, with 3.0 liters
(13 cups) coming from beverages Women – 2.7 total liters of water, with 2.2 (9
cups) coming from beverages
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Other Substances in Food
Antioxidants – Reduction in cancers Vitamin C & E, selenium, carotenoids
Phytochemicals Soy foods may help lower cholesterol levels Cruciferous(brocolli/cabbage) vegetables
render some carcinogenic compounds harmless
Allyl sulfides (garlic and onions) boosts the cancer-fighting immune cells
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Dietary Reference Intakes (DRIs) Set standards by Food and Nutrition Board of
the National Academy of Sciences - developed RDAs and AI (adequate intake)
Include standards for both recommended and maximum intakes
Established standards for nutrient intake in order to prevent nutrient deficiencies
Should you take supplements? DRIs guide you will the nutritional needs with
food, rather than the use of supplements Daily values – U.S. Food and Drug
Administration use on food labels Based on 2000 calorie diet
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Dietary Guidelines for Americans
Eating a variety of nutrient-dense foods Control calorie intake to manage healthy weight Physically active every day Plenty of grains, vegetables and fruits Choose fats wisely Choose carbohydrates wisely Prepare foods with little salt and sugar Moderation of alcohol consumption Keep foods safe to eat
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Weight Management
Overweight and obesity are major public health problem
Americans need to reduce the amount of calories
Increase physical activity Make wiser food choices
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Physical Activity
Aim to accumulate at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity
Brisk walk at a pace of 3-4 mile per hour Manage body weight--- engage in 60 minutes
of moderately to vigorous intense activity Sustain weight loss engage daily in at least
60-90 minutes of moderate activity
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Food Groups to Encourage Fruits and vegetables
4 1/2 cups or the equivalent of 9 servings each day
Dark green vegetables Orange vegetables Legumes
Whole grains Low-Fat and Fat-free milk and milk
products
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Fats Fats and oils provide the essential fatty
acids needed Total fat: 20-35% of total daily calories Saturated Fat: Less than 10% of total
calories Trans fat: as little as possible Cholesterol: Less than 300 mg per day
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trans fat
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Carbohydrates
Important energy source Fiber promotes healthy digestion and
helps reduce the risk of type 2 diabetes and heart disease
Consumption of foods and beverages high in added sugar should be avoided
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Food Safety
Foodborne disease affect 76 million Americans each year
Be careful around Poultry Meats Eggs Shellfish Milk products Fresh fruits and vegetables
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Serving Sizes Grains Grains - 1 slice of bread,1 small muffin (2.5
diameter), 1 cup ready-to-eat cereal flakes
VegetableVegetable – 1 cup raw leafy vegetables, 1/2 cup cooked or raw vegetables, 1/2 cup of vegetable juice
FruitFruit – ½ cup fresh, canned, or frozen fruit, 1/2 cup 100% fruit juice,1 small whole fruit, 1/4 cup dried fruit, 3/4 cup fruit juice
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Serving Sizes Milk/Dairy Milk/Dairy -1 cup milk or yogurt,1/2 cup
ricotta cheese,1.5 oz natural cheese,2 oz. Processed cheese.
Meat and BeansMeat and Beans – 1 ounce cooked lean meat,.1/4 cup cooked dry beans or tofu, 1 egg, 1 tablespoon peanut butter, ½ ounce nuts or seeds
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Personal Plan: Making Informed Choices About Food
Reading Food Labels Reading Dietary Supplement Labels Evaluating Functional Foods
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Food Allergies and Food Intolerances Food allergies
Reaction of the body’s immune system Affect 2% of the adult population 4-6% of infants 90% of food allergies
Cow’s milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish
Food intolerances
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body mass index--BMI
measure for human body shape based on an individual's mass and height.
Formula: weight (lb) / [height (in)]2 x 703 or use internet
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BMI-----kg/m2
Below 18.5 Underweight 18.5 -- 24.9 Normal 25.0-- 29.9 Overweight 30.0 and Above Obese
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BASAL METABOLIC RATE
Basal metabolic rate (BMR) is the amount of energy expended while at rest in a neutrally temperate environment, in the post-absorptive state (meaning that the digestive system is inactive, which requires about twelve hours of fasting).The release of energy in this state is sufficient only for the functioning of the vital organs, such as the heart, lungs, brain and the rest of the nervous system, liver, kidneys, sex organs, muscles and skin. BMR decreases with age and with the loss of lean body mass. Increasing muscle mass increases BMR.
calories released per kilogram of body weight or per square meter of body surface per hour.
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BMR formula
Men: BMR=66.47+ (13.75 x W) + (5.0 x H) - (6.75 x A)
Women: BMR=665.09 + (9.56 x W) + (1.84 x H) - (4.67 x A)
or use internet
what is Lets go! 5210?
Let's Go! childhood obesity prevention program aimed at increasing physical activity and healthy eating for kids.
5 fruits and veggies2 hours or less of recreational screen time*1 hour or more of physical activity0 sugary drinks, more water and low-fat milk