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Ch8.pptCHAPTER 8
NUTRITION BASICS:
ENERGY AND NUTRIENTS
Questions and Answers:
A Guide to Fitness and Wellness 3rd Edition
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COMING UP IN THIS CHAPTER
- Learn about the sources of energy in your diet
- Discover essential nutrients for your health and wellness
- Use food labels to compare the energy and nutrients in food choices
- Measure your energy and nutrient intake against recommended intakes—and identify areas of concern for you
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Q
Dietary Components
and Concepts
- Dietary patterns are important no matter your size
- Consequences of a diet that is not balanced:
- Short term: reduced energy, impaired body processes
- Long term: health risks, disease
- Appropriate energy intake now is key to optimal functioning of your body
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I’m already thin so does it matter what
I eat?
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Q
Macronutrients, Micronutrients,
and Energy
- No one food contains everything you need
- Nutrients
- Must be obtained from food
- Required for growth and survival
- Carbohydrates, fats, proteins, vitamins, minerals, water
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Do we really need to eat from all the food categories?
More…
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Macronutrients, Micronutrients,
and Energy
- Macronutrients
- Nutrients, such as carbohydrates, proteins, and fats, that provide calories and that you need to consume in fairly large amounts
- Micronutrients
- Nutrients in the form of vitamins and minerals
- Needed in small amounts
- Provide compounds that liberate energy from macronutrients and regulate chemical reactions in
the body
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FIGURE 8-1 DIETARY INTAKE OF SELECTED NUTRIENTS AND FOODS IN COMPARISON TO RECOMMENDED INTAKE OR LIMIT
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FIGURE 8-2 THE DIGESTIVE SYSTEM
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Q
Macronutrients, Micronutrients,
and Energy
- A calorie is a measure of the energy in a food,
as well as a measure of the energy burned through physical activity - Kilocalorie is the amount of energy required to raise the temperature of 1 kilogram of water by 1° Celsius
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What exactly is a calorie?
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Q
Energy and Nutrient Recommendations
- This depends on sex, age, weight, activity level
- Between 1,600 and 3,600 calories per day
- Dietary Reference Intakes (DRIs)
- Specify the recommended intake of nutrients for Americans of all ages
- Helps prevents nutrient deficiencies and reduces risk of chronic disease
- Tracking what you eat for a few days is a good way to get a good picture of your current diet
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How much should I eat each day?
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TABLE 8-1 ESSENTIAL NUTRIENTS
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TABLE 8-2 ESTIMATED CALORIE REQUIREMENTS FOR ADULTS, AGE 20 YEARS
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Q
Energy Density and Nutrient Density
- Nutrient rich:
- Low in calories, naturally abundant in vitamins, minerals, and other beneficial food compounds
- Nutrient-dense foods are usually high in both water and fiber
- Energy density:
- The amount of energy in a food per unit of weight
- Foods with high energy density tend to be processed and provide a large number of calories per serving
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Is there really such a thing as the
“best” food?
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The American Diet and Recommended Diet
- Dietary Guidelines for Americans, 2010
- Departments of Agriculture and Health and Human Services
- Guidelines issued every five years
- Incorporate DRIs, reflect expert reviews of nutrition research
- Two overarching recommendations:
- Maintain calorie balance over time to achieve and sustain healthy weight
- Focus on consuming nutrient-rich foods and beverages
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Carbohydrates
- Carbohydrates: a category of essential nutrients that includes sugar, starches, and dietary fiber
- Main component of bread, pasta, cereal, grains, vegetables, fruit
- When carbohydrates are digested they break down into glucose
- Glucose that is not immediately needed can be converted into glycogen
- Excess consumption can lead to weight gain and increased body fat
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Q
Simple and Complex Carbohydrates
- Simple carbohydrates occur naturally (as opposed to refined sugars)
- Glucose, sucrose, fructose, and lactose
- Often added to foods during processing and preparation and at the table
- Added sugars provide calories but few other essential nutrients
- Complex carbohydrates
- Wheat, oats, rice, legumes, other vegetables
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What’s the difference between a simple carb and complex carbs?
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FIGURE 8-3 ADDED SUGARS AND INTAKE OF SELECTED NUTRIENTS
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Simple and Complex Carbohydrates
- Whole grains contain the entire seed
- Bran: outer protective covering; rich in fiber and contains several vitamins
- Germ: inner part of the seed; contains vitamins
- Endosperm: center of the seed; contains complex carbohydrates
- Refined whole grains
- Refining strips whole grains of their germ and bran
- Only the starchy endosperm remains
- Most of the nutrients removed
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FIGURE 8-4 ANATOMY OF A WHOLE GRAIN
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Q
Recommended Carbohydrate Intake
- DRI minimum is about 130 grams for adults
- Most Americans should consume more
- Acceptable Macronutrient Distribution Ranges (AMDRs)
- Range of healthy values for intake of macronutrients
- Suggest carbs make up 45–65% of total daily calories
- Only 5–15% of total daily calories should come from solid fats and added sugars (SoFAS)
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Will eating carbs make me fat?
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Q
Fiber
- Dietary fiber is a nondigestible carbohydrate with tremendous health benefits
- Soluble (viscous) fiber
- Improves insulin sensitivity
- Delays the return of hunger
- Improves the removal of cholesterol
- Insoluble fiber
- Makes bulky and softer stools
- Makes elimination easier and more complete
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What’s the deal with fiber?
Isn’t that like prune juice for old people?
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Q
Fiber
- Found in whole grain products, whole fruits with the skin, legumes, high-fiber cereals
- Recommended: 14 grams per 1,000 calories
- Glycemic index (GI)
- How quickly carbohydrates increase blood glucose
- Simple carbs create a faster increase
- Follow GI principles:
- Choose foods high in fiber
- Choose fresh or raw foods
- Limit intake of added sugars
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What are the best sources of fiber?
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FIGURE 8-5 FIBER CONTENT OF SELECTED HIGH-FIBER FOODS
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Protein
- Protein is an essential nutrient that is the major structural component of all body cells
- Needed for repair and growth of muscle and bone
- Also functions as enzymes and hormones
- 4 calories per gram
- Energy not liberated as easily, so not considered primary energy source of fuel for body
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Q
Complete and Incomplete Proteins
- Red meat is a good source of protein, but there is more to the story
- Protein is made up of molecules called amino acids
- The building blocks of the body’s protein molecules
- Non-essential amino acids (11) can be made by the body
- Essential amino acids (9) cannot be made by the body and must be supplied by diet
- Complete proteins contain all essential amino acids
- Incomplete proteins lack one or more essential amino acids
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Is red meat the best kind of protein?
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Complete and Incomplete Proteins
- Sources of proteins:
- Complete proteins: meat, fish, dairy products,
eggs, soy - Incomplete proteins: legumes, nuts, seeds,
whole grains - For plant proteins, consume a sufficient variety
- Complimentary protein pairs
- Plant foods contain fiber and are lower in fat and calories
- A variety of protein sources is the best plan
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TABLE 8-3 PROTEIN, SATURATED FAT, AND ENERGY CONTENT OF SELECTED PROTEIN SOURCES
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Q
Recommended Protein Intake
- Healthy adults:
- 0.36 grams per pound (or 0.8 grams per kilogram)
- 10–35 percent of total
daily calories
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How much protein should I eat?
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Q
Fats
- Some fats are good
- Cellular integrity
- Healthy reproduction
- Absorption of fat-soluble vitamins
- Cushioning of organs
- Thermal insulation
- Energy (9 calories per gram)
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I know, I know—fats are bad and should be avoided, right?
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Types of Fats
- Fats in foods are made up of different types
of fatty acids - Triglycerides: the major form of fat found in foods and stored in the body
- Consists of three fatty-acid molecules and a glycerol molecule
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More…
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Q
Types of Fats
- Saturated fatty acids are solid at room temperature
- Butter
- Increase LDL; and associated with insulin resistance
- The body makes all saturated fats it needs; it doesn’t need any from diet
- Replace saturated with unsaturated fats
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Saturated fats, trans fats… What’s the difference?
More…
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Types of Fats
- Unsaturated fatty acids are liquid at room temperature
- Oils
- Consumed moderately, they pose little health risk
- Trans fats
- Produced during hydrogenation (hydrogen atoms added into them so they are more resistant to spoilage)
- Yields a new type of fat called trans fatty acids
- Raise LDL levels and lower HDL levels
- The less trans fat in your diet, the better
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Q
Types of Fats
- Omega-3 fatty acids are found in certain fish
- They are considered heart healthy: reduce blood clots and inflammation; normalize hearth rhythms
- Tuna, salmon, herring, sardines, trout, mackerel, anchovies
- Caution: fish can contain mercury and other heavy metals
- Plant sources: flaxseed and walnut oils
- Other essential fatty acids in the human diet:
alpha-linolenic acid (ALA) and linoleic acid
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Is it true that fish oil is good for you?
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FIGURE 8-6 TYPES OF FATS
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Q
Cholesterol
- Dietary cholesterol is found only in animal products
- Consuming dietary cholesterol in moderation is OK
- Limiting saturated and trans fats is key
- Blood cholesterol circulates through your body in protein packages called lipoproteins
- Low-density lipoprotein (LDL)
- High-density lipoprotein (HDL)
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Which is the good and which is the bad cholesterol?
More…
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Cholesterol
- Phytosterol
- Found naturally in plant foods
- Competes with dietary cholesterol for absorption, resulting in lower blood cholesterol levels
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Q
Water
- Water is a vital nutrient needed for digestion and absorption of food
- Main ingredient in blood; provides lubrication, cushioning, temperature control
- To maintain a healthy water balance and sustain life, you must consume enough fluids to balance what you lose through urine, sweat, evaporation in the lungs, and bowel movements
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Why is drinking water important?
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Q
Sources of Water
- On average, fluids are 80% of your daily water intake; food provides 20%
- Water (obviously the best source for hydration)
- Juice
- Fruits
- Vegetables
- Soft drinks: loaded with sugar and chemicals
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Can I drink juice or soda instead of water?
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Q
Recommended Water Intake
- Drinking eight glasses of water a day was long considered the norm
- Dietary guidelines for Americans, 2010
- Reinforces that the combination of quenching thirst and practicing usual drinking patterns (especially fluid consumption with meals) is sufficient to maintain a normal level of hydration in most cases
- Daily intake may vary between individuals
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Don’t I need eight glasses of water
a day?
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Q
Vitamins and Minerals
- Vitamins are organic compounds
- Humans need 14 different types
- Necessary for regulation of certain body functions
- Tissue growth; releasing energy from nutrients; preserving healthy cells, maintaining nerves, skeletal tissue, red blood cells, immune function
- Minerals are inorganic compounds
- Humans need 17 different types
- Essential for metabolism, growth and development, regulation of cell activity
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Are minerals different from vitamins?
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Vitamins and Minerals
- Vitamins
- Water-soluble vitamins
- Vitamin C and the B vitamins
- Travel through blood; excess excreted in urine
- Must be regularly replaced
- Fat-soluble vitamins
- Vitamins A, D, E, and K
- Absorbed differently; can be stored in liver, fatty tissues
- Not as critical to consume daily
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TABLE 8-4 VITAMINS: SOURCES, FUNCTIONS, AND RECOMMENDED INTAKES
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Vitamins and Minerals
- Minerals
- Major minerals are required in large amounts—more than100 mg/day
- Sodium, calcium, phosphorus, magnesium, potassium, chloride
- Trace minerals are required in smaller amounts
- Copper, fluoride, iodine, iron, selenium, zinc
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TABLE 8-5 SELECTED MINERALS: SOURCES, FUNCTIONS, AND RECOMMENDED INTAKES
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Sources and Recommended Intakes of Vitamins and Minerals
- There are two sets of standards:
- Recommended Dietary Allowances (RDAs)
- Established to meet the essential vitamin and mineral needs of almost all individuals
- Adequate Intakes (AIs)
- Set if there is insufficient data to set an RDA
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Q
Sources and Recommended Intakes of Vitamins and Minerals
- Most Americans can meet their entire vitamin and mineral needs by eating nutrient-rich foods without supplements
- Vitamins and minerals are abundant in food, especially in whole grains, vegetables, fruits, legumes, lean meats, and nonfat dairy products
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Is it really possible to eat all the recommended vitamins each day?
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Q
Sources and Recommended Intakes of Vitamins and Minerals
- Excess intake of a vitamin or mineral may cause illness immediately or over time
- Fat-soluble vitamins are of concern because they are stored in the body (vitamins A, D, E, K)
- Vitamin A is of particular concern
- Be aware of the Tolerable Upper Intake Level (UL)
- The highest level of daily intake of a nutrient that is likely to pose no risk of adverse health effects
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Can you overdose on vitamins?
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TABLE 8-6 TOLERABLE UPPER INTAKE LEVEL (UL) FOR ADULTS FOR SELECTED VITAMINS AND MINERALS
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Sources and Recommended Intakes of Vitamins and Minerals
- Antioxidants
- May protect cells from free radicals
- Member of a broader class of compounds known as phytochemicals
- Found in plants; may have positive health effects,
but have not been classified as essential nutrients - Current evidence supports a diet high in antioxidants and other disease-protecting nutrients instead of supplements
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Q
Vitamins and Minerals of Special Concern
- Most Americans are short on calcium and
vitamin D - Critical in the formation of healthy bones, teeth
- Deficiency can lead to osteoporosis
- Milk the richest source of both
- Ultraviolet radiation helps skin produce vitamin D
- Skin cancer concerns; northern climates
- Consider eating foods fortified with these nutrients
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How much milk should I be drinking?
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Q
Vitamins and Minerals of Special Concern
- Excess sodium consumption can raise blood pressure, contribute to hypertension
- Increased potassium can lower blood pressure and reduce sodium’s negative effects
- Has been shown to:
- Reduce cardiovascular disease death
- Cut medical costs
- Decrease bone loss
- Reduce risk of kidney stones
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I love salty foods; can I be eating too much?
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Special Recommendations for Specific Groups
- Most vegetarians don’t experience any real vitamin deficiencies
- Vitamin B12 is a problem for vegans because it is only found in animal foods
- Iron in plant form is harder for the body to absorb
- Can lead to anemia
- Folic acid
- All women should be concerned with consuming adequate amounts
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My girlfriend is a vegetarian. What should she be doing for her vitamins?
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TABLE 8-7 DIETARY REFERENCE INTAKE ADJUSTMENTS FOR SPECIAL CIRCUMSTANCES
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Q
Choosing and Using Supplements
- Supplements are not regulated by the FDA
- Research supplements; look for “seals of approval”
- It is best to obtain your essential nutrients from food rather than relying on supplements
- There is no evidence that supplements prevent chronic diseases in the general, healthy population
- There are some special population groups that may benefit from supplements
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I’m trying to stay healthy, so which supplements should I take?
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Q
Food Labels: An Important Tool for Consumers
- Food labels are meant to be a means of informing consumers of calorie content and nutrition breakdown
- Regulated by the FDA
- For current labels, the percentages refer to Daily Values (DVs)
- Standards used on food labels help you place the food in the context of your overall daily diet
- Based on a diet of 2,000 calories a day
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Should I bother with food labels?
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Food Labels: An Important Tool for Consumers
- Three things to keep in mind about food labels:
- Numbers can be rounded off
- Use caution when reading claims on the front of food packages
- Some claims and aspects of packaging are more closely regulated than others
- Consider the full profile of the food
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FIGURE 8-7 NUTRITION FACTS LABEL
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Assessing Your Diet for Energy and Nutrient Intakes
- There are many different ways to assess
your diet - Track to assess your diet
- Keep a food log
- Don’t underestimate portion sizes
- A few days of data collection will give you a realistic portrait of your typical diet
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