© 2009 McGraw-Hill Higher Education. All rights reserved. 1 Chapter Seven Nutrition: Healthy Food Choices

© 2009 McGraw-Hill Higher Education. All rights reserved.

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Chapter SevenChapter Seven

Nutrition: Healthy Food ChoicesNutrition: Healthy Food Choices


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Nutritional GuidelinesNutritional Guidelines• Dietary Reference Intakes (DRIs)Dietary Reference Intakes (DRIs): :

recommended intake levels of essential nutrients recommended intake levels of essential nutrients associated with reducing risk of chronic diseaseassociated with reducing risk of chronic disease

• Recommended Daily Allowance (RDA)Recommended Daily Allowance (RDA): : represents the average daily amount of any one represents the average daily amount of any one nutrient to protect against nutritional deficiency. nutrient to protect against nutritional deficiency.

• USDA MyPyramidUSDA MyPyramid: graphic nutritional tool you : graphic nutritional tool you can customize to see recommendations for daily can customize to see recommendations for daily food choicesfood choices

• Daily ValuesDaily Values: standards used on food labels to : standards used on food labels to indicate how a particular food contributes to the indicate how a particular food contributes to the recommended daily intake of major nutrients in a recommended daily intake of major nutrients in a 2,000-calorie diet2,000-calorie diet


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NutrientsNutrients• Essential nutrientsEssential nutrients: needed to build, maintain, and : needed to build, maintain, and

repair tissues and regulate body processesrepair tissues and regulate body processes

• Macro-nutrientsMacro-nutrients: needed in large amounts: needed in large amounts

• WaterWater• CarbohydratesCarbohydrates• ProteinsProteins• FatsFats

• Micro-nutrientsMicro-nutrients: needed in small amounts: needed in small amounts• VitaminsVitamins• MineralsMinerals


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WaterWater

• Function:Function:• Digest, absorb, transport nutrientsDigest, absorb, transport nutrients• Helps regulate body temperatureHelps regulate body temperature• Carries waste out of the bodyCarries waste out of the body• Lubricates our body partsLubricates our body parts

• RDA:RDA:• 1 to 1.5 milliliters per calorie spent1 to 1.5 milliliters per calorie spent• 2 to 3 liters or 8 to 12 cups of fluid2 to 3 liters or 8 to 12 cups of fluid• Water needs can vary depending on Water needs can vary depending on

several factors such as foods several factors such as foods consumed and activity levelconsumed and activity level


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CarbohydratesCarbohydrates• Function:Function:

• The body’s main source of energyThe body’s main source of energy

• Fuel most of the body’s cells during daily activitiesFuel most of the body’s cells during daily activities

• Used by muscle cells during high-intensity exerciseUsed by muscle cells during high-intensity exercise

• Only source of energy for brain cells, red-blood cells Only source of energy for brain cells, red-blood cells and some other types of cellsand some other types of cells

• Types:Types:• Simple Carbohydrates (sugars)Simple Carbohydrates (sugars)

• Complex Carbohydrates (starches and dietary fibers)Complex Carbohydrates (starches and dietary fibers)

• RDA:RDA:• 130 grams for males and females (aged 1-70)130 grams for males and females (aged 1-70)


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CarbohydratesCarbohydrates• Simple Carbohydrates:Simple Carbohydrates:

• Sources:Sources:– HoneyHoney– Molasses Molasses – FruitFruit– SyrupSyrup– VegetablesVegetables– Table sugarTable sugar– MilkMilk

• Complex Carbohydrates:Complex Carbohydrates:• Sources:Sources:

– Grains, Whole grains (whole wheat, brown rice, Grains, Whole grains (whole wheat, brown rice, oatmeal, corn)oatmeal, corn)

– Vegetables Vegetables – Some fruitSome fruit


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Dietary FiberDietary Fiber• Complex carbohydrate is found in plants and cannot be Complex carbohydrate is found in plants and cannot be

broken down by the digestive tract.broken down by the digestive tract.

• Fiber allows for passage of food quickly through the Fiber allows for passage of food quickly through the intestines helping to prevent hemorrhoids and intestines helping to prevent hemorrhoids and constipation.constipation.

• Fiber is best obtained through diet, not pills or Fiber is best obtained through diet, not pills or supplementssupplements

• RDA:RDA:• 25 grams/day for women (aged 19-50)25 grams/day for women (aged 19-50)• 38 grams/day for men (aged 14-50)38 grams/day for men (aged 14-50)


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Sources of FiberSources of Fiber

• Viscous or soluble fiber sources:Viscous or soluble fiber sources:• Oat branOat bran• Many fruitsMany fruits• Legumes (peas, beans, peanuts, soybeans)Legumes (peas, beans, peanuts, soybeans)

• Insoluble fiber sources:Insoluble fiber sources:• Wheat branWheat bran• Psyllium seedPsyllium seed

• Functional fiber:Functional fiber: natural or synthetic fiber that natural or synthetic fiber that has been added to foodhas been added to food

• Total fiber:Total fiber: combined amount of dietary and combined amount of dietary and functional fiber in a foodfunctional fiber in a food


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ProteinsProteins• Function:Function:

• Build and maintain muscles, bones, Build and maintain muscles, bones, and other body tissuesand other body tissues

• Form enzymes that facilitate Form enzymes that facilitate chemical reactions that allow for:chemical reactions that allow for:

• Types:Types:• Complete proteinsComplete proteins• Incomplete proteinsIncomplete proteins

• RDA:RDA:• .36 grams per pound of body weight.36 grams per pound of body weight


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ProteinsProteins• Complete protein sourcesComplete protein sources

• Animal proteins:Animal proteins:– MeatMeat– FishFish– PoultryPoultry– MilkMilk– CheeseCheese– EggsEggs

• Incomplete protein sourcesIncomplete protein sources• Vegetable proteins:Vegetable proteins:

– GrainsGrains– LegumesLegumes– NutsNuts– SeedsSeeds– Other vegetablesOther vegetables


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ProteinsProteins• Complementary proteins: Complementary proteins:

proteins that in combination proteins that in combination provide essential amino acidsprovide essential amino acids

• Mutual supplementation: Mutual supplementation: nutritional strategy of combining nutritional strategy of combining two incomplete protein sources to two incomplete protein sources to provide a complete proteinprovide a complete protein

• For example, beans and riceFor example, beans and rice


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FatsFats

• Function:Function:• Principal form of stored energy in the bodyPrincipal form of stored energy in the body

• Provide essential fatty acidsProvide essential fatty acids

• Play a role in the production of other fatty acids and Play a role in the production of other fatty acids and Vitamin DVitamin D

• Provide the major material for cell membranes and Provide the major material for cell membranes and for the myelin sheaths that surround nerve fibersfor the myelin sheaths that surround nerve fibers

• Assist in absorption of fat-soluble vitaminsAssist in absorption of fat-soluble vitamins

• Affect texture, taste, and smell of foodsAffect texture, taste, and smell of foods

• Provide emergency reserve when we are sick or Provide emergency reserve when we are sick or when our food is diminishedwhen our food is diminished

• RDA:RDA:• 20 to 35% of calories from fat with only about one-20 to 35% of calories from fat with only about one-

third coming from saturated fatsthird coming from saturated fats


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FatsFats• Saturated fat:Saturated fat: lipids that are the lipids that are the

predominant fats in animal products predominant fats in animal products and other fats that remain solid at and other fats that remain solid at room temperatureroom temperature

• Sources:Sources:– BeefBeef– Pork Pork – PoultryPoultry– Whole-milk dairy productsWhole-milk dairy products– Certain tropical oils (coconut and palm)Certain tropical oils (coconut and palm)– Certain nuts (macadamia)Certain nuts (macadamia)


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FatsFats• Monounsaturated fat:Monounsaturated fat: lipids that are liquid lipids that are liquid

at room temperature and semisolid or solid at room temperature and semisolid or solid when refrigeratedwhen refrigerated

• Sources:Sources:– Olive, safflower, peanut and canola oilsOlive, safflower, peanut and canola oils– AvocadosAvocados– Many nutsMany nuts

• Polyunsaturated fat: Polyunsaturated fat: lipids that are liquid at lipids that are liquid at room temperature and when refrigeratedroom temperature and when refrigerated

• Sources:Sources:– Corn and soybean oilsCorn and soybean oils– Many fish (trout, salmon, and anchovies)Many fish (trout, salmon, and anchovies)


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CholesterolCholesterol• A waxy substance that is needed for several A waxy substance that is needed for several

important body functionsimportant body functions

• The body produces it from the liver and The body produces it from the liver and obtains it from animal food sourcesobtains it from animal food sources

• Too much cholesterol can clog arteries and Too much cholesterol can clog arteries and lead to cardiovascular diseaselead to cardiovascular disease

• LDLs (low density lipoproteins) are the bad LDLs (low density lipoproteins) are the bad cholesterol, while HDLs (high density cholesterol, while HDLs (high density lipoproteins) are considered goodlipoproteins) are considered good

• Recommended to consume no more than 300 Recommended to consume no more than 300 mgs per daymgs per day


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Trans Fatty AcidsTrans Fatty Acids

• Liquid vegetable oils that have been chemically Liquid vegetable oils that have been chemically changed through the process of hydrogenation to changed through the process of hydrogenation to extend the shelf life of processed foodsextend the shelf life of processed foods

• Trans fats pose a risk to cardiovascular health by Trans fats pose a risk to cardiovascular health by raising LDL levelsraising LDL levels

• Foods high in trans fatty acids include:Foods high in trans fatty acids include:• CrackersCrackers

• CookiesCookies

• ChipsChips

• Cakes and PiesCakes and Pies

• DoughnutsDoughnuts

• Deep fried foods like french friesDeep fried foods like french fries


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Trans Fatty AcidsTrans Fatty Acids• Liquid vegetable oils that have been Liquid vegetable oils that have been

chemically changed through the process of chemically changed through the process of hydrogenationhydrogenation

• Trans fats pose a risk to cardiovascular health Trans fats pose a risk to cardiovascular health by raising LDL levelsby raising LDL levels

• Foods high in trans fatty acids include:Foods high in trans fatty acids include:• CrackersCrackers• CookiesCookies• ChipsChips• CakesCakes• DoughnutsDoughnuts


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MineralsMinerals

• Naturally occurring substances needed by Naturally occurring substances needed by the body in small amountsthe body in small amounts

• Build strong bones and teeth; help carry out Build strong bones and teeth; help carry out metabolic processes and body functionsmetabolic processes and body functions

• The body needs 20 essential minerals. The body needs 20 essential minerals. • MacromineralsMacrominerals (need at least 100 mgs/day) (need at least 100 mgs/day)

– Calcium, chloride, magnesium, phosphorous, Calcium, chloride, magnesium, phosphorous, potassium, sodiumpotassium, sodium

• Microminerals Microminerals (need less than 100 mgs/day) (need less than 100 mgs/day) – Iron, fluorine, iodine, zinc and othersIron, fluorine, iodine, zinc and others

• A balanced diet provides all the essential A balanced diet provides all the essential minerals the body needs per day, so no minerals the body needs per day, so no supplementation is necessary.supplementation is necessary.


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VitaminsVitamins• Naturally occurring organic substances needed by the Naturally occurring organic substances needed by the

body in small amountsbody in small amounts

• Serve as catalysts for releasing energy from Serve as catalysts for releasing energy from carbohydrates, proteins, and fats while maintaining carbohydrates, proteins, and fats while maintaining other body componentsother body components

• Your body needs at least 11 specific vitamins. Your body needs at least 11 specific vitamins. • A,C, D,E,K, and B-Complex vitaminsA,C, D,E,K, and B-Complex vitamins

• Vitamins can be found in a variety of foods, so no Vitamins can be found in a variety of foods, so no supplementation is necessary.supplementation is necessary.


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PhytochemicalsPhytochemicals

• Substances naturally produced by plants.Substances naturally produced by plants.• May keep cells healthy, slow tissue May keep cells healthy, slow tissue

degeneration, prevent carcinogens, reduce degeneration, prevent carcinogens, reduce cholesterol, protect heart, maintain hormone cholesterol, protect heart, maintain hormone levels, keep bones strong.levels, keep bones strong.

• Three important types of phytochemicals:Three important types of phytochemicals:

• AntioxidantsAntioxidants (neutralizes free radicals)(neutralizes free radicals)

• PhytoestrogensPhytoestrogens (lowers cholesterol and reduces (lowers cholesterol and reduces risk of heart disease)risk of heart disease)

• PhytonutrientsPhytonutrients (can fight against cancer and heart (can fight against cancer and heart disease)disease)

See the color wheel of food, Figure 7.1


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The Color Wheel of Foods


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2005 Dietary Guidelines2005 Dietary Guidelines

The guidelines are designed to address two The guidelines are designed to address two major concerns:major concerns:

• The role of poor diet and a sedentary lifestyle The role of poor diet and a sedentary lifestyle in the major causes of disease and death in in the major causes of disease and death in the United Statesthe United States

• The role of The role of these same these same factors in the factors in the increase of increase of overweight and overweight and obesity in this obesity in this countrycountry

See 2005 Dietary Guidelines for Americans: Key Message, Table 7.3

© Image Source/Corbis


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MyPyramidMyPyramid

• Based on familiar food groupsBased on familiar food groups• Highlights physical activityHighlights physical activity• Interactive tools at Interactive tools at www.mypyramid.gov

– Assess your Assess your current dietcurrent diet

– Calculate your Calculate your calorie calorie needsneeds

– Develop Develop customized customized food planfood plan

– Learn strategies Learn strategies for achieving a for achieving a healthy healthy weightweight

http://www.mypyramid.gov/


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Vegetarian DietsVegetarian Diets• 2005 Dietary Guidelines for Americans 2005 Dietary Guidelines for Americans

provides some direction for vegetarians.provides some direction for vegetarians.

• Vegetarian diets may offer protection against Vegetarian diets may offer protection against obesity, heart disease, high blood pressure, obesity, heart disease, high blood pressure, diabetes, digestive disorders, and some forms diabetes, digestive disorders, and some forms of cancer.of cancer.

• Vegetarians need to make sure their diets Vegetarians need to make sure their diets provide the energy intake and food diversity to provide the energy intake and food diversity to meet dietary guidelines.meet dietary guidelines.

See Highlight on Health, Vegetarian Diet Planning


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Current Consumer Current Consumer ConcernsConcerns

• Overconsumption of soft drinksOverconsumption of soft drinks

• High sodium dietsHigh sodium diets

• Food allergies and food intolerancesFood allergies and food intolerances

• Energy bars and Energy bars and energy drinksenergy drinks

• Fast foodsFast foods

© BannanaStock/PunchStock


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Food Safety and Food Safety and TechnologyTechnology

• Artificial SweetenersArtificial Sweeteners

• Organic FoodsOrganic Foods

• Functional FoodsFunctional Foods

• Foodborne illnessesFoodborne illnesses

• Genetically modified foodsGenetically modified foods

See Figure 7.6, Food safety in the kitchen


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Chapter SevenChapter Seven

Nutrition: Healthy Food ChoicesNutrition: Healthy Food Choices

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© 2009 McGraw-Hill Higher Education. All rights reserved. 1 Chapter Seven Nutrition: Healthy Food Choices