nutrition chapter 8. lecture objectives 1. list the six essential nutrients and describe their...
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NutritionNutrition
Chapter 8
Lecture ObjectivesLecture Objectives
1. List the six essential nutrients and describe their functions in the body.
2. List the acceptable macronutrient distribution ranges.
3. Explain the difference between the following:a. Complete and incomplete proteinsb. Saturated, unsaturated, and trans fatc. Simple and complex carbohydratesd. Soluble and insoluble fiber
4. Explain the role of fiber and antioxidants in the body.
Nutritional Requirements: Nutritional Requirements: Components of a Healthy DietComponents of a Healthy Diet
Essential nutrientsProteinsFatsCarbohydratesVitaminsMineralsWater
Acceptable Macronutrient Acceptable Macronutrient Distribution RangesDistribution Ranges
CHOCHO
CHOCHO (45-65%)(45-65%)FATFATFAT (20-35%) - 10% saturatedFAT (20-35%) - 10% saturated
PROPRO
PRO (10-35% or less)PRO (10-35% or less)
Proteins:Proteins:The Basis of Body StructureThe Basis of Body Structure
Protein is a compound
9 / 20 common amino acids in foods are essential
Complete andComplete andIncomplete ProteinsIncomplete Proteins
Complete protein sources Meat, fish, poultry, eggs, milk,
cheese, and soy
Incomplete protein sourcePlants, including legumes, grains,
and nuts
Recommended Protein IntakeRecommended Protein Intake
0.8 gram per kilogram (0.36 gram per pound) of body weight daily
Acceptable Macronutrient Distribution Range =10–35% of total daily calories as protein
Protein SourcesProtein Sources 3 ounces lean meat, poultry, or fish 1/2 cup tofu
20–25 grams of protein 1 cup legumes
15–20 grams of protein 1 cup milk or yogurt or 1-1/2 ounces cheese
8–12 grams of protein Cereals, grains, nuts, vegetables
2–4 grams of protein per serving
Fats:Fats:Essential in Small AmountsEssential in Small Amounts
What role do fats play in my diet?
Essential fats are key regulators
Types and Sources of FatsTypes and Sources of Fats
Saturated fat
Monounsaturated fat
Polyunsaturated fat
Trans Fat
Fats and HealthFats and Health Fats affect blood cholesterol levels
“Bad” cholesterol vs. “good” cholesterolSaturated and trans fats vs. unsaturated fats
Fats also affect triglyceride levels, inflammation, heart rhythm, blood pressure, and cancer risk
Best choices = monounsaturated fats and polyunsaturated omega-3 fats
Limit intake of saturated and trans fats
Total Fat Content of FoodsTotal Fat Content of Foods
Recommended Fat IntakeRecommended Fat Intake
Adequate daily intake of fat:Women = 13 grams
Men = 18 grams
Acceptable Macronutrient Distribution Range =20–35% of total daily calories as fat
Carbohydrates:Carbohydrates:An Ideal Source of EnergyAn Ideal Source of Energy
Primary Function
Some cells use only carbohydrates for fuel
Body’s preferred fuel source
Broken down and stored during digestion
Simple and Complex Simple and Complex CarbohydratesCarbohydrates
Simple carbohydrates contain one or two sugar units in each molecule
Complex carbohydrates consist of chains of many sugar molecules
Whole GrainsWhole Grains
Refined carbohydrates usually retain all the calories of a whole grain but lose many of the nutrients
Recommended Recommended Carbohydrate IntakeCarbohydrate Intake
Adequate daily intake of carbohydrate = 130 grams
Acceptable Macronutrient Distribution Range = 45–65% of total daily calories as carbohydrate
Limit intake of added sugars
Increase consumption of unrefined grains, fruits, vegetables, and legumes
Vitamins:Vitamins:Organic MicronutrientsOrganic Micronutrients
Four vitamins are fat-soluble(A, D, E, and K)
Nine vitamins are water-soluble(C and the eight B-complex vitamins:
thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid)
Do NOT provide kcals!
Minerals:Minerals:Inorganic MicronutrientsInorganic Micronutrients
There are about 17 essential minerals:Major minerals (those that the body needs
in amounts exceeding 100 mg per day):Calcium, phosphorus, magnesium, sodium,
potassium, and chloride
Essential trace minerals:Copper, fluoride, iodide, iron, selenium, and zinc
Water:Water:A Vital ComponentA Vital Component
Human body is composed of about 60% water; you can live only a few days without water
Foods and fluids you consume provide 80–90% of your daily water intake
Adequate intake?
Other Substances in Food:Other Substances in Food:FiberFiber
Dietary fiber=non-digestible
Functional fiber=non-digestible
Total fiber=dietary fiber+functional fiber
Types of FiberTypes of Fiber
Soluble (viscous) fiber
Insoluble fiber
Sources of Fiber
Recommended intake?
Other Substances in Food: Other Substances in Food: AntioxidantsAntioxidants
Antioxidant = a substance that protects
Many fruits and vegetables are rich in antioxidants such as vitamin C, vitamin E, selenium, and carotenoids
Lecture SummaryLecture Summary
1. List the six essential nutrients and describe their functions in the body.
2. List the acceptable macronutrient distribution ranges.
3. Explain the difference between the following:a. Complete and incomplete proteinsb. Saturated, unsaturated, and trans fatc. Simple and complex carbohydratesd. Soluble and insoluble fiber
4. Explain the role of fiber and antioxidants in the body.