NutritionNutrition

Chapter 8

Lecture ObjectivesLecture Objectives

1. List the six essential nutrients and describe their functions in the body.

2. List the acceptable macronutrient distribution ranges.

3. Explain the difference between the following:a. Complete and incomplete proteinsb. Saturated, unsaturated, and trans fatc. Simple and complex carbohydratesd. Soluble and insoluble fiber

4. Explain the role of fiber and antioxidants in the body.

Nutritional Requirements: Nutritional Requirements: Components of a Healthy DietComponents of a Healthy Diet

Essential nutrientsProteinsFatsCarbohydratesVitaminsMineralsWater

Acceptable Macronutrient Acceptable Macronutrient Distribution RangesDistribution Ranges

CHOCHO

CHOCHO (45-65%)(45-65%)FATFATFAT (20-35%) - 10% saturatedFAT (20-35%) - 10% saturated

PROPRO

PRO (10-35% or less)PRO (10-35% or less)

Proteins:Proteins:The Basis of Body StructureThe Basis of Body Structure

Protein is a compound

9 / 20 common amino acids in foods are essential

Complete andComplete andIncomplete ProteinsIncomplete Proteins

Complete protein sources Meat, fish, poultry, eggs, milk,

cheese, and soy

Incomplete protein sourcePlants, including legumes, grains,

and nuts

Recommended Protein IntakeRecommended Protein Intake

0.8 gram per kilogram (0.36 gram per pound) of body weight daily

Acceptable Macronutrient Distribution Range =10–35% of total daily calories as protein

Protein SourcesProtein Sources 3 ounces lean meat, poultry, or fish 1/2 cup tofu

20–25 grams of protein 1 cup legumes

15–20 grams of protein 1 cup milk or yogurt or 1-1/2 ounces cheese

8–12 grams of protein Cereals, grains, nuts, vegetables

2–4 grams of protein per serving

Fats:Fats:Essential in Small AmountsEssential in Small Amounts

What role do fats play in my diet?

Essential fats are key regulators

Types and Sources of FatsTypes and Sources of Fats

Saturated fat

Monounsaturated fat

Polyunsaturated fat

Trans Fat

Fats and HealthFats and Health Fats affect blood cholesterol levels

“Bad” cholesterol vs. “good” cholesterolSaturated and trans fats vs. unsaturated fats

Fats also affect triglyceride levels, inflammation, heart rhythm, blood pressure, and cancer risk

Best choices = monounsaturated fats and polyunsaturated omega-3 fats

Limit intake of saturated and trans fats

Total Fat Content of FoodsTotal Fat Content of Foods

Recommended Fat IntakeRecommended Fat Intake

Adequate daily intake of fat:Women = 13 grams

Men = 18 grams

Acceptable Macronutrient Distribution Range =20–35% of total daily calories as fat

Carbohydrates:Carbohydrates:An Ideal Source of EnergyAn Ideal Source of Energy

Primary Function

Some cells use only carbohydrates for fuel

Body’s preferred fuel source

Broken down and stored during digestion

Simple and Complex Simple and Complex CarbohydratesCarbohydrates

Simple carbohydrates contain one or two sugar units in each molecule

Complex carbohydrates consist of chains of many sugar molecules

Whole GrainsWhole Grains

Refined carbohydrates usually retain all the calories of a whole grain but lose many of the nutrients

Recommended Recommended Carbohydrate IntakeCarbohydrate Intake

Adequate daily intake of carbohydrate = 130 grams

Acceptable Macronutrient Distribution Range = 45–65% of total daily calories as carbohydrate

Limit intake of added sugars

Increase consumption of unrefined grains, fruits, vegetables, and legumes

Vitamins:Vitamins:Organic MicronutrientsOrganic Micronutrients

Four vitamins are fat-soluble(A, D, E, and K)

Nine vitamins are water-soluble(C and the eight B-complex vitamins:

thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid)

Do NOT provide kcals!

Minerals:Minerals:Inorganic MicronutrientsInorganic Micronutrients

There are about 17 essential minerals:Major minerals (those that the body needs

in amounts exceeding 100 mg per day):Calcium, phosphorus, magnesium, sodium,

potassium, and chloride

Essential trace minerals:Copper, fluoride, iodide, iron, selenium, and zinc

Water:Water:A Vital ComponentA Vital Component

Human body is composed of about 60% water; you can live only a few days without water

Foods and fluids you consume provide 80–90% of your daily water intake

Adequate intake?

Other Substances in Food:Other Substances in Food:FiberFiber

Dietary fiber=non-digestible

Functional fiber=non-digestible

Total fiber=dietary fiber+functional fiber

Types of FiberTypes of Fiber

Soluble (viscous) fiber

Insoluble fiber

Sources of Fiber

Recommended intake?

Other Substances in Food: Other Substances in Food: AntioxidantsAntioxidants

Antioxidant = a substance that protects

Many fruits and vegetables are rich in antioxidants such as vitamin C, vitamin E, selenium, and carotenoids

Lecture SummaryLecture Summary

1. List the six essential nutrients and describe their functions in the body.

2. List the acceptable macronutrient distribution ranges.

3. Explain the difference between the following:a. Complete and incomplete proteinsb. Saturated, unsaturated, and trans fatc. Simple and complex carbohydratesd. Soluble and insoluble fiber

4. Explain the role of fiber and antioxidants in the body.