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Personal Nutrition• Identify macronutrients and micronutrients as well as their
sources, chief functions, and signs of deficiency and excess.• Describe the key themes of the USDA MyPlate Food
Guidance System.• Name the digestive organs and describe their role in the
process of digestion.• Illustrate how consumers can use the nutritional information
provided on food labels to make healthy food purchases.• Describe steps that can be taken to reduce foodborne
illness.• List three specific dietary changes that they could
incorporate into daily life to achieve or maintain a healthy nutritional status.
Chapter Learning Objectives
In This Chapter, Learn About Nutrition
Understand
Types of nutrients
USDA MyPlate System
Anatomy of digestion
Learn
How To
Protect from food-borne illness
Make dietary changes
Decipher food labels
Carbohydrates•Simple sugars•Starches•Dietary fiber
Water11-15 cups/day
Minerals15 req’d in diet
Vitamins
Fats• Saturated• Unsaturated• Fatty Acids• Cholesterol
Proteins• Made of amino acids• 9 amino acids req’d
Six Categories of Essential
Nutrients
Some Nutrients Are Essential In Our Diet
Two Categories Of Essential Nutrients
Macronutrients
Carbohydrates
Proteins
Fats
MicronutrientsVitamins
Minerals
Digestive Organs And Their Function
Macronutrients Provide Energy
MacronutrientEnergy
(cal/gram)
Percentage of caloric intake
Carbohydrates 4 45-65%
Fat 9 20-35%
Protein 4 10-35%
To eat well without overeating, choose foods that are “nutrient-dense,” meaning foods that provide the most nutritional value.
How Many Calories Do you Need?
Your need depends on gender, age, body-frame, weight, percentage body fat, basal metabolic rate and activity level.
Water Is An Essential Nutrient
Functions
• Carries nutrients• Maintains temperature• Lubricates joints• Aids digestion• Removes waste
Daily NeedsYou use at least eight to ten 8 ounce glasses of water each day…so replace it!
Proteins Are The Body’s Framework
Functions• Growth and repair of cells• Basic framework of muscle, bone, blood, hair and fingernails
CompositionCombinations of up to 20 amino acids
Daily Needs 50 – 65 grams per day
Proteins Are The Body’s Framework
Types•Complete proteins
• Provide all nine essential AAs• Mostly animal proteins
•Incomplete proteins• Grains, dry beans, and nuts may have
relatively low levels of 1 or 2 essential amino acids but high levels of others
• Combining incomplete proteins to ingest all essential AAs is called “complementary proteins”
Carbohydrates Provide Glucose For Energy
FunctionsProvide glucose to brain and body
TypesSimple: Sugar
Complex: Starch and fiber
Daily Needs130 grams per day at minimum
25-38 grams of fiber
Simple Carbohydrates
Sugars
Natural sugars, such as the lactose in milk and the fructose in fruit
Added sugars that are found in candy, soft drinks, fruit drinks, pastries
Glycemic Index
ranking of carbohydrates, gram for gram, based on their immediate effect on blood glucose (sugar) levels
Glycemic Load
measure of how much a typical serving size of a particular food raises blood glucose
Complex Carbohydrates
StarchesRefined grains are stripped of fiber and nutrients
Whole grains are best
Fiber
Slows digestion, aids in weight control
Lower risk of heart disease
Helps prevent constipation and diabetesTotal fiber = Dietary fiber + Functional fiber
Fats
Functions
• Carry fat-soluble vitamins• Protect organs from injury• Regulate body temperature• Aid growth and development• Provide 9 calories per gram
Daily NeedNo more than 20-35% of daily calories
Fats
Types
Saturated: •Solid at room temperature.•Can increase the risk of heart disease•Should be avoided
Unsaturated: •Include in diet •Liquid at room temperature
Trans Fats•Raises cholesterol level•No safe intake level
Butter or Margarine?
Vitamins
Functions
• Regulate growth • Maintain tissue• Release energy from foods• Manufacture of blood cells and hormones
TypesFat-soluble: Vitamins A, D, E and K
Water-soluble: Vitamins B and C
Daily NeedsWater-soluble vitamins B and C
Vitamin D: 600 IU
Review Table 6.4 for summary information about the major Vitamins
Minerals (Table 6-5)
Functions
• Build bones and teeth• Aid in muscle function• Help send nervous system messages
Daily
Needs
100 milligrams of:
Sodium, Potassium, Chloride, Calcium, Phosphorus, Magnesium and Sulfur
10 milligrams of:
Iron, Zinc, Selenium, Molybdenum, Iodine, Copper, Manganese, Fluoride, Chromium
Antioxidants
Characteristics• Substances that prevent the harmful effects
caused by oxidation within the body• Vitamins C, E, and beta-carotene (a form of
vitamin A).• Phytochemicals such as carotenoids and
flavonoids.
Dietary Recommendations• Consume a diet high in antioxidant-rich fruits
and vegetables every day.
Calorie Balance
Calorie Balance
You must expend as many calories as you put in to maintain the balance and your weight
Calories In Calories Out
Decrease Amounts Of These Foods
Sodium
Fats• Trans Fatty Acids• Cholesterol• Saturated Fats
Alcohol
Refined Grains
Added Sugar
Eat More Of These Foods
Vegetables and Fruits (5-13 serv/day)
Whole Grains (3 oz./day)
Milk and Milk Products (3 cups/day)
Protein Foods
Oils
Nutrients of concern• Potassium• Fiber• Iron
•Vitamin D, B12
• Calcium• Folate
Themes Of USDA MyPlate
Balance Calories
• Enjoy your food, but eat less• Avoid oversized portions
Foods to Increase
• Make half of plate fruits and vegetables• Make half of grains whole grains• Switch to fat-free or low-fat milk
Foods to Reduce
•Compare sodium in different foods and have those with lower numbers•Drink water instead of sugary drinks
Complementary Proteins For Vegetarian Meals
Vegetarian diets have health benefits
Sufficient Protein
Consume foods with complementary proteins
• Beans and rice• Sesame seeds and chickpeas• Soy and rice
Other Nutrients
Iron
Vitamin B
Sources: egg, nuts or legumes
Diets from Other Cultures
• Mediterranean's have lower rates of diet-linked diseases and a longer life expectancy
• Diet features olive oil, whole grains, fruits, vegetables, legumes, fish, red wine, nuts and dairy products in moderation
• Although a semi-vegetarian diet, up to 40% of the daily caloric intake comes from fat: mostly monounsaturated fat from olive oil
Vegetarianism
• Vegetarian diets can meet the Dietary Guidelines for Americans and the DRIs for nutrients if proper selections are made• Vegans eat no animal products at all.• Ovovegetarians allow eggs in the diet.• Lactovegetarians allow foods from the milk
group.• Ovolactovegetarians include egg and milk
products in the diet.• Semivegetarians do not eat red meat, but
do include fish and poultry in addition to milk products and eggs in the diet
The Way We Eat
Gender-Based Dietary Recommendations
Women Men
Increase iron Less meat
Eat more calcium Less fat
Take folic acid Take folic acid
Calories from sweetened beverages account for half of the rise in caloric intake by Americans since 1970
You Are What You Drink
Water Medical experts’ choice
Soft Drinks
2/3 of adults consume 300 cal/day in soft drinks
Can add 5 pounds a year
Associated with kidney disease, heart disease and metabolic syndrome
Energy Drinks
Dangerous with alcohol
Added ingredients may affect heart
According to nutritionists, “marketplace portions”—the
actual amounts served to customers—are two to eight
times larger than the standard serving sizes defined by the
USDA
Read the Consumer Alert on page 178 and Review the Fast-Food Nutrition
Survival Guide on page 179
Nutritional Labels
Calories• Total calories per serving• Calories from fat per serving
• Must calculate percentage
Serving Size
• Amount of that food the label describes
Daily Value
• Total amount of the average adult’s diet
• Based on 2000 calories per day
• Must be adjusted for your diet
Nutritional Labels
Total Fat• Monitor to keep fat calories 20-35% of total calories
Cholesterol• Made by the body• Not required in our diet
Sugars • Have no recommended daily value
Fiber• Look for foods with at least 2.5 grams per serving
Nutritional Labels
Calcium
• High = 200 mg or more• Good = 100 mg or more• ‘More’ means at least 100 mg more than the food would normally have
Sodium• Easily get what we need• Avoid excess sodium
Vitamins• Good = 10% of Daily Value• High = 20% of Daily Value
Don’t Be Mislead, Read Labels Carefully
Making Healthy Choices - Portions
Customers are often served portions two to eight times larger than the serving size for
that food. Monitor your portions!
Steps To Reduce Food-Borne Illness
1. Wash hands before handling food
2.Wash fruits and vegetables—discard outer leaves, wash under running water, scrub if possible
3.Do not allow liquids to touch or drip onto other items
4. Clean out refrigerator regularly
5.Sterilize wet kitchen sponges by microwaving for 1-2 minutes
Spotting Nutrition Misinformation