Chapter 8 Pgs. 223 - 272 Mrs. Wheeler / Mr. Rath

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

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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


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


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.



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


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


Read food labels Read dietary

supplement labels Food additives Foodborne illness

pathogens

Irradiated foods Environmental

contaminants and organic foods


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


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


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


Chapter Eight


Documents

Chapter 8 Pgs. 223 - 272 Mrs. Wheeler / Mr. Rath