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Chapter 8
Pgs. 223 - 272
Mrs. Wheeler / Mr. Rath
List the six essential nutrients and describe their functions in the body.
List the acceptable macronutrient distribution ranges.
Explain the difference between the following: i. Complete and incomplete proteins ii. Saturated, unsaturated, and trans
fat iii. Simple and complex carbohydrates iv. Soluble and insoluble fiber
Explain the role of fiber and antioxidants in the body.
The taking in and utilization of nutrients Involves three steps
Consumption (Eat Slow-it takes 20 minutes for your body to recognize you are full)
Metabolism (Everybody is different)
Utilization (We have control over this through Metabolic Rate)
Essential Nutrients: 6 classesMacronutrients
carbohydrates, protein, & fatMicronutrients
vitamins & mineralsWater
Essential Nutrients are substances the body must get from food, because it cannot manufacture them at all or fast enough to meet its needs
There are 45 essential nutrients broken down into six classifications: (Table 8.1 Functions of) Proteins Carbohydrates Fats Vitamins Minerals Water
4 (c) 2013 McGraw-Hill Higher Education. All rights reserved.
One kilocalorie represents the amount of heat it takes to raise the temperature of one liter of water 1 degree C.
1 kilocalorie = 1000 calories In common usage, people refer to kilocalories as
calories. Calorie is also used on food labels. A person needs about 2000 kilocalories a day
to meet his or her energy needs.
Calories consumed in excess of energy needs can be converted to fat and stored in the body
Carbohydrates4 Calories per gram
Proteins4 Calories per gram
Fats9 Calories per gram
Digested along different sections of the gastrointestinal tract
HCl and gastric lipase really start to break down macronutrients in the stomach
Most digestion occurs in the small intestine
Protein = 10-35% of daily calories
Carbohydrates = 45-65% of daily calories
Fat = 20 – 35%, 10% saturated, of daily calories
Key to building body’s structural components Muscles, bones, blood, enzymes, cell
membranes, and some hormones Compound of carbon, hydrogen,
nitrogen, and oxygen Composed of 20 amino acids, 9 of which
are essential
Complete vs. IncompleteComplete = foods that supply all the essential
amino acids in adequate amounts Meat, fish, poultry, eggs, milk, cheese,
and soy Incomplete = foods that supply most but not all
essential amino acidsPlants, including legumes, grains,
and nuts Complementary
Two or more incompletes that together supply all the essential amino acids
Recommended Intake0.8 gram per kilogram (0.36 gram per
pound) of body weight daily to prevent deficiencies
Endurance athletes = 1.2 – 1.4 g/kgResistance and strength-training athletes =
1.2 – 1.7 g/kg AMDR
10–35% of total daily calories
SourcesThe following foods provide about the
same amount of protein as 1oz (7g) of meat ¾ c yogurt ½ c cooked legumes ¼ c cottage cheese 2 Tbsp peanut butter ¼ c soy beans ¼ c tofu 1 c regular or soy milk 1 egg 1 oz cheese 1/3 c mixed nuts
Also known as lipids Supply energy, provide insulation, and
support and cushion organs Absorb fat-soluble vitamins Types of fats:
SaturatedUnsaturated
MonounsaturatedSingle double bond
PolyunsaturatedMultiple double bonds
Trans fat
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Recommended intake:Men
17 g of linoleic acid and 1.6 g of alpha-linoleic acid
Women 12 g of linoleic acid and 1.1 g of alpha-linoleic
acid AMDR
For total fat is 20-35% of total calories
Formed during the hydrogenation process to solidify liquid fatsOne hydrogen is added on each side of the
double bond, as opposed to cis-fatty acids, where two hydrogens are on the same side of the double bond Allows more fats to be packed closer together
http://www.hidden-diabetes-cures.com/fats-and-oils.htm
Provide stability, shelf life, plasticity to foods
Elevates levels of LDL (low-density lipoproteins, “bad cholesterol”) and lowers levels of HDL (high-density lipoproteins, “healthy cholesterol”)Together, increases risk for coronary
heart disease
Studies have examined the role of dietary fats on blood cholesterol levels and the risk of heart disease
Most Americans consume more saturated fats than trans fats, both of which can raise LDL (low density lipoprotein/bad cholesterol)
Monounsaturated fatty acids and polyunsaturated fatty acids improve cholesterol levels and have a number of heart healthy effects Omega-3
Primary fish Dark green leafy vegetables Walnuts and flaxseeds Canola oil
Omega -6 Corn and soybean oil
In addition to heart disease risk, dietary fats from red meat can raise the risk of cancer, especially colon cancer
http://www.eufic.org/article/en/artid/The-importance-of-omega-3-and-omega-6-fatty-acids/
The body’s preferred source of energy Two types:
Simple (one or two sugar units/molecule) Complex (more than two sugar units/molecule)
Recommended levels: 225-325 grams based on a 2000 calorie intake/day AMDR recommends 45-65% of total daily calories
Carbohydrates are broken down into glucose, its simplest form
Refined vs. Whole Grain Whole grains have higher nutritional values
compared to refined carbohydrates in the following: Fiber, vitamins, minerals, and other beneficial
compounds Whole grains (unrefined carbs) take longer
to chew and digest, resulting in: Making people feel full sooner Entering the bloodstream more slowly Reducing the possibility of overeating Slower rise of blood sugar
A measure of how the ingestion of a particular food affects blood glucose levels
Foods with a high glycemic index cause quick and dramatic rise in blood sugar levels
Diets rich in high glycemic index foods are linked to increased risk of diabetes and heart disease, as well as increasing caloric intake
High fiber foods and unrefined carbohydrates tend to have a lower glycemic index
Indigestible carbohydrates that are intact in plant sources
Fiber passes through the intestinal tract and provides bulk for feces, assisting with bowel elimination
Types of fiber Soluble fiber: slows the body’s absorption of glucose,
binding cholesterol-containing compounds in the intestines
Insoluble fiber: binds with water, allowing fecal matter to become bulkier and softer
Sources of Dietary Fiber All plant foods contain fiber; however, fruits, legumes,
and oats contain higher amounts RDA for Fiber
38 grams for adult men 25 grams for adult women
Proteins form key parts of the body’s main structural components—muscles and bones—and of blood, enzymes, cell membranes, and some hormones
The building blocks of protein are amino acids Types of Protein
Complete (meat sources) Incomplete (plant sources)
Adequate daily protein intake for adults is .8 grams per kg of body weight
AMDR for protein for adults is 10-35% of total daily calories
25
Refer to Table 8.2 for popular foods and the amount of protein
(c) 2013 McGraw-Hill Higher Education. All rights reserved.
Needed in much smaller amounts Vitamins are organic (carbon-
containing) substances needed in small amounts. Promote and regulate chemical reactions
and processes in the body Fat-soluble: A, D, E, and K Water-soluble: C and B-vitamin complex Thiamin (B1), riboflavin (B2), niacin (B3),
pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), cyanocobalamin (B12)
Minerals Inorganic (do not contain carbon)
compounds needed for regulation, growth, and maintenance of body tissues
There are about 17 essential minerals:Major minerals (those needed in amounts
exceeding 100 mg per day) include: Calcium, phosphorus, magnesium, sodium,
potassium, and chlorideTrace minerals (those needed in small
amounts) include: Copper, fluoride, iodide, iron, selenium, and zinc
The human body is composed of about 60% water; you can live only a few days without water
Water is used in digestion and absorption in food and is the medium for most chemical reactions that take place in the body
Recommendations:Women need to drink about 9
cups (2.2 liters) of fluid per dayMen need to drink about 13
cups (3.7 liters) of fluid per day Water is lost every day through
urine, feces, sweat, and evaporation
Antioxidants are substances that protect against the breakdown of body constituents by free radicals; actions include binding oxygen, donating electrons to free radicals, and repairing damage to moleculesFree radicals are chemically unstable, electron-seeking
compounds that can damage cell membranes and mutate genes in its search for electrons
Many fruits and vegetables are rich in antioxidants such as vitamin C, vitamin E, selenium, and carotenoids
Antioxidants also fall into a broader category of phytochemicals, substances found in plant foods that help prevent chronic diseases
bright colored fruits and vegetables
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Plant chemicals that protect against disease and have health-enhancing benefits
Examples:Anthocyanosides: red, purple, and blue Carotenoids: orange, red, and yellowFlavonoids: citrus, onions, apples, grapes,
wine, teaLignans: flaxseed, berries, whole grains,
licoriceResveratrol: grapes and wine
Various tools have been created by scientific and government groups to help people design healthy diets
The following are considered guidelines to use as a reference:Dietary Reference Intakes (DRIs)
Recommended Dietary Allowance (RDA) Adequate Intake (AI)
Daily valuesDietary Guidelines for AmericansChooseMyPlate (new 2010 USDA Dietary Guidelines)DASH
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32
Note: that regular soda is the leading source of both added sugars and calories in the American diet, but it provides few nutrients except sugar.
(c) 2013 McGraw-Hill Higher Education. All rights reserved.
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Types of vegetarian dietsVegans = vegetarian who eats no animal
productsLacto-vegetarians = vegetarian who includes
milk and cheese products in the dietLacto-ovo-vegetarians = vegetarian who
includes milk, cheese products, and eggs in the diet
Partial vegetarians, semivegetarians, or pescovegetarians = vegetarian who includes eggs, dairy products, small amounts of poultry and seafood in the diet
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Some populations face special dietary challenges, including: Women lacking nutrient-dense foods,
calcium, iron Men needing more fruits, vegetables, grains College students should improve overall
quality of food choices Older adults need nutrient-dense foods,
fiber, vitamin B-12 Athletes need increased energy and fluid
requirements People with special health concerns should
discuss this with their physician or dietitian35
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Read food labels Read dietary
supplement labels Food additives Foodborne illness
pathogens
Irradiated foods Environmental
contaminants and organic foods
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Most widely used are sugar, salt, corn syrup, citric acid, baking soda, vegetable colors, mustard, and pepper
Concerns about some additives:Monosodium glutamate (MSG) causes some
people to experience episodes of sweating and increased blood pressure
Sulfites cause severe reactions in some peopleCheck food labels
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To avoid harmful effects of mercury, guidelines have been set for women who are or who may become pregnant, as well as nursing mothers: Do not eat shark, swordfish, king mackerel, tilefishEat up to 12 ounces per week of a variety of fish
and shellfish; limit consumption of albacore tuna to 6 ounces per week
Check advisories about locally caught fish; if no information is available, limit to 6 ounces per week
Follow the same guidelines for children but in smaller servings
To avoid exposure to PCBs in farmed fish, some experts recommend a limit of 8 ounces of farmed salmon per month
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Assessing and changing your diet Staying committed to a healthy diet Try additions and substitutions to bring
your current diet closer to your goals Plan ahead for challenging situations
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Chapter Eight
(c) 2013 McGraw-Hill Higher Education. All rights reserved.
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