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An Invitation to HealthAn Invitation to HealthChapter 5Chapter 5
Personal NutritionPersonal Nutrition
Dr. Lana Zinger
©2004 Wadsworth Publishing Co.
Defining ‘Nutrition’Defining ‘Nutrition’
Part 1Part 1: The science of foods, : The science of foods, nutrients & other substances nutrients & other substances they contain.they contain.
Part 2Part 2: The actions of foods & : The actions of foods & nutrients in the body.nutrients in the body.
Part 3Part 3: The influence of foods : The influence of foods and nutrients on health and and nutrients on health and disease.disease.
Essential NutrientsEssential Nutrients
DefinitionDefinition The chemical The chemical
substances found in substances found in foods and used in the foods and used in the body to provide:body to provide:
EnergyEnergy Structural materialsStructural materials Regulating materialsRegulating materials
Essential nutrients also Essential nutrients also support growth, support growth, maintenance, and repair maintenance, and repair of the body’s tissues.of the body’s tissues.
The Six Classes of NutrientsThe Six Classes of Nutrients
MacronutrientsMacronutrients
1.1. CarbohydratCarbohydrateses
2.2. LipidsLipids
3.3. ProteinsProteins
4.4. WaterWater
MicronutrientsMicronutrients
5.5. VitaminsVitamins
6.6. MineralsMinerals
Calorie Values of Common Calorie Values of Common NutrientsNutrients
CarbohydratesCarbohydrates 4 calories per gram4 calories per gram
Fats (lipids)Fats (lipids) 9 calories per gram9 calories per gram
ProteinsProteins 4 calories per gram4 calories per gram
AlcoholsAlcohols 7 calories per gram7 calories per gram
Vitamins, Minerals Vitamins, Minerals & Water& Water 0 calories per gram0 calories per gram
Acceptable Macronutrient Acceptable Macronutrient Distribution Ranges (AMDR)Distribution Ranges (AMDR)
Carbohydrates Carbohydrates AdultsAdults: 45-65% of total daily : 45-65% of total daily
caloriescalories ChildrenChildren: 25-40% of total : 25-40% of total
caloriescalories
Fats (lipids)Fats (lipids) 20-35% of total daily calories20-35% of total daily calories
ProteinsProteins 10-35% of total daily calories10-35% of total daily calories
Nutrient DensityNutrient Density
DefinitionDefinitionA measure of the A measure of the
nutrients a food nutrients a food provides relative to the provides relative to the
energy it provides.energy it provides.
The more nutrients and The more nutrients and the fewer calories, the the fewer calories, the
higher the nutrient higher the nutrient density.density.
WaterWaterFunctionsFunctions
Essential for body Essential for body temperature regulation.temperature regulation.
Transportation of nutrients Transportation of nutrients and wastes in the body.and wastes in the body.
All chemical reactions.All chemical reactions. Maintenance of blood Maintenance of blood
volume.volume. Yields no energy Yields no energy
GoalGoal64 ounces/day64 ounces/day
ProteinsProteinsFunctionsFunctions Critical for growth, maintenance and Critical for growth, maintenance and
repair of muscles, bones, blood, hair repair of muscles, bones, blood, hair and fingernails. and fingernails.
Key to synthesis of enzymes, hormones, Key to synthesis of enzymes, hormones, antibodies and provide essential amino antibodies and provide essential amino acids.acids.
CharacteristicsCharacteristics 4 calories per gram.4 calories per gram. 20 amino acids total; 9 essential amino 20 amino acids total; 9 essential amino
acids.acids. Complete vs. incomplete proteins.Complete vs. incomplete proteins.
Goal:Goal:0.8-1.0 grams per kilogram0.8-1.0 grams per kilogram
CarbohydratesCarbohydratesFunctionsFunctions Provides our brains and body with glucose. Provides our brains and body with glucose. CharacteristicsCharacteristics 4 calories per gram.4 calories per gram. Simple vs. complex carbohydrates.Simple vs. complex carbohydrates.
GoalGoal At least 130 grams/day to support brain At least 130 grams/day to support brain
function.function. Limit added sugars to no more than 25% of Limit added sugars to no more than 25% of
total daily calories.total daily calories. At least 3 servings of whole grain/day.At least 3 servings of whole grain/day. MenMen: 38 grams of fiber/day; 50+ years: 30 : 38 grams of fiber/day; 50+ years: 30
grams.grams. WomenWomen: 25 grams of fiber/day; 50+ years: 21 : 25 grams of fiber/day; 50+ years: 21
grams.grams.
FatsFatsFunctionsFunctions Carry and help with absorption of the fat-Carry and help with absorption of the fat-
soluble vitamins A, D, E and K. soluble vitamins A, D, E and K. Protect organs from injury.Protect organs from injury. Regulate body temperature.Regulate body temperature. Play an important role in growth and Play an important role in growth and
development.development.CharacteristicsCharacteristics 9 calories per gram.9 calories per gram. Saturated vs. unsaturated fats vs. trans fats.Saturated vs. unsaturated fats vs. trans fats. Margarine vs. butter.Margarine vs. butter.GoalGoal 20-35% of total daily calories.20-35% of total daily calories.
VitaminsVitaminsFunctionsFunctions Help put proteins, fats, and carbohydrates to Help put proteins, fats, and carbohydrates to
use. use. Essential to regulating growth, maintaining Essential to regulating growth, maintaining
tissue, and releasing energy from food.tissue, and releasing energy from food. Involved in the manufacture of blood cells, Involved in the manufacture of blood cells,
hormones, and other compounds.hormones, and other compounds.
CharacteristicsCharacteristics Fat-solubleFat-soluble: Vitamins A, D, E and K.: Vitamins A, D, E and K. Water-solubleWater-soluble: B vitamins (8 total) and : B vitamins (8 total) and
vitamin Cvitamin C
GoalGoal Dietary reference intakesDietary reference intakes
MineralsMineralsFunctionsFunctions Help build bones and teeth.Help build bones and teeth. Aid in muscle function.Aid in muscle function. Help our nervous system transmit Help our nervous system transmit
messages.messages.
CharacteristicsCharacteristics 16 minerals16 minerals
MajorMajor: Sodium, potassium, chloride, : Sodium, potassium, chloride, calcium, phosphorus, magnesium and calcium, phosphorus, magnesium and sulfur.sulfur.
TraceTrace: Iron, zinc, selenium, : Iron, zinc, selenium, molybdenum, iodine, copper, manganese, molybdenum, iodine, copper, manganese, fluoride and chromium.fluoride and chromium.
AntioxidantsAntioxidants Vitamin C, E and Vitamin C, E and
beta-carotene, beta-carotene, carotenoids and carotenoids and flavonoids.flavonoids.
Free radicalsFree radicals:: Result of Normal Result of Normal
metabolism, metabolism, pollution, pollution, smoking, radiation smoking, radiation and stress.and stress.
OsteoporosisOsteoporosis Bone-weakening disease.Bone-weakening disease. Strikes 1 in 4 women over Strikes 1 in 4 women over
age 60.age 60. Peak Bone MassPeak Bone Mass
25-35 years25-35 years Bone loss begins at age 40.Bone loss begins at age 40. MenopauseMenopause
Bone loss increases to a Bone loss increases to a rate of 3-5rate of 3-5
PreventionPrevention Adequate calcium intake Adequate calcium intake
and exercise.and exercise.
Iron-deficiency AnemiaIron-deficiency Anemia Related to too little Related to too little
iron – and thus too iron – and thus too little hemoglobin in little hemoglobin in the blood.the blood.
5% of women of 5% of women of childbearing age.childbearing age.
SymptomsSymptoms:: Sensitivity to cold., Sensitivity to cold.,
chronic fatigue, chronic fatigue, edginess, edginess, depression, depression, sleeplessness, and sleeplessness, and susceptibility to susceptibility to colds and infection.colds and infection.
PreventionPrevention:: To enhance iron To enhance iron
absorption consume absorption consume foods high in vitamin foods high in vitamin C.C.
Choose more beans, Choose more beans, peas, green leafy peas, green leafy vegetables, enriched vegetables, enriched grain products, egg grain products, egg yolk, fish, and lean yolk, fish, and lean meats.meats.
Don’t drink tea with Don’t drink tea with your meals.your meals.
Eating for Good HealthEating for Good Health Eat five servings of fruits and vegetables per Eat five servings of fruits and vegetables per
day.day. Include three servings of whole-grain foods Include three servings of whole-grain foods
every day.every day. Consume a calcium-rich food at each meal.Consume a calcium-rich food at each meal. Eat less meat.Eat less meat. Avoid high-fat fast foods.Avoid high-fat fast foods. Think small.Think small. Read labels carefully.Read labels carefully. Switch to low-fat and no-fat dairy products.Switch to low-fat and no-fat dairy products. When choosing fruits and vegetables, the When choosing fruits and vegetables, the
brighter the better.brighter the better.
Breads, Cereal, Rice & Pasta Breads, Cereal, Rice & Pasta GroupGroup
6-11 servings6-11 servings
• Complex carbos Complex carbos • FiberFiber• Protein Protein • B vitamins B vitamins
(riboflavin, (riboflavin, thiamin, niacin)thiamin, niacin)
• Iron, Iron, magnesiummagnesium
Vegetable GroupVegetable Group3-5 servings3-5 servings
• FiberFiber• Vitamins A, C Vitamins A, C
and folateand folate• Potassium Potassium • MagnesiumMagnesium• Iron and zincIron and zinc• CalciumCalcium• PhytochemicalsPhytochemicals
Fruit GroupFruit Group2-4 servings2-4 servings
• FiberFiber• Vitamins A & CVitamins A & C• PotassiumPotassium• IronIron• PhytochemicalsPhytochemicals
Milk, Cheese & Yogurt GroupMilk, Cheese & Yogurt Group2-3 servings2-3 servings
• ProteinProtein• CalciumCalcium• RiboflavinRiboflavin• Vitamin B12Vitamin B12• Fortified Fortified
FoodsFoods: : Vitamin A & DVitamin A & D
Meat, Poultry, Fish, Dry Beans, Meat, Poultry, Fish, Dry Beans, Eggs & Nuts GroupEggs & Nuts Group
2-3 servings2-3 servings
Meat, Poultry & Meat, Poultry & FishFish
• ProteinProtein• PhosphorusPhosphorus• Vitamins BVitamins B66 & &
BB1212
• Iron & zincIron & zinc• Niacin & Niacin &
thiaminthiamin
LegumesLegumes• ProteinProtein• FiberFiber• Thiamin, folate Thiamin, folate
& vitamin E& vitamin E• Potassium Potassium
magnesium, iron magnesium, iron & zinc& zinc
Fats,Oils & SweetsFats,Oils & SweetsUse SparinglyUse Sparingly
• SugarSugar• FatFat• AlcoholAlcohol• CaloriesCalories
Dietary DiversityDietary Diversity
African-American DietAfrican-American DietChinese DietChinese DietFrench DietFrench DietIndian DietIndian Diet
Japanese DietJapanese DietMediterranean DietMediterranean Diet
Mexican DietMexican DietSoutheast Asian DietSoutheast Asian Diet
Food SafetyFood Safety
PesticidesPesticides
GeneticallyGeneticallyEngineered Engineered
FoodsFoods
IrradiationIrradiationOrganicOrganic
AdditivesAdditives
Protecting Yourself From Protecting Yourself From Food PoisoningFood Poisoning
Clean food thoroughly.Clean food thoroughly. Drink only pasteurized milk.Drink only pasteurized milk. Don’t eat raw eggs.Don’t eat raw eggs. Cook chicken and pork Cook chicken and pork
thoroughly.thoroughly. Know how to store foods.Know how to store foods.
Danger Zone: Between 40°F and Danger Zone: Between 40°F and 140°F.140°F.
Stored food doesn’t last forever.Stored food doesn’t last forever.
Comparing the Food Safety Comparing the Food Safety Behavior Of Students To The Behavior Of Students To The
General PublicGeneral Public
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