Personal Health Discussion 3 - URGENT
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insel13_ppt_ch9Nutrition.pptNutrition Basics
Chapter 9
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- Essential nutrients: those we must get
from food
Proteins, fats, carbohydrates, vitamins, minerals and water
Macronutrients
Micronutrients
These nutrients are available to the body through digestion
An adequate diet must provide nutrients and energy
Nutritional Requirements: Components of a Healthy Diet
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- Kilocalories (kcal) are the measure of energy in food
2000 kcal per day typically meets a person’s energy needs
Energy is the capacity to do work; calories measure energy
Sources of energy:
Fat = 9 calories per gram
Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
Energy
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The Six Major Classes of Dietary Components
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The Digestive System
- Proteins form parts of muscle, bone, blood, enzymes, hormones, and cell membranes
Amino acids: the building blocks of proteins
There are 20 common amino acids
9 are essential
11 are nonessential—meaning the body can produce them
Proteins—
The Basis of Body Structure
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- Complete proteins provide all essential
amino acids
Most animal proteins are complete proteins
Most plant proteins are incomplete proteins
Legumes, nuts
Certain combinations yield complete proteins
- Recommended protein intake:
0.8 gram per kilogram of body weight
AMDR: 10–35% of total daily calorie intake
Proteins—
The Basis of Body Structure
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Protein Content of Common Food Items
- Fats (lipids) are the most concentrated source of energy
Store energy; provide insulation and support
Major fuel during rest and light activity
Linoleic acid and alpha-linolenic acid are essential
- Triglycerides: most fats in foods
Types: saturated or unsaturated; monounsaturated; polyunsaturated
Fats—
Essential in Small Amounts
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- Hydrogenation and trans fats
Hydrogenation changes some unsaturated fatty acids in trans fatty acids
Associated with increased LDL-C (“bad” cholesterol) and decreased HDL-C (“good” cholesterol)
- Recommended fat intake
Limit unhealthy fats
AMDR for fats is 25–35% of total daily calories
Fats—
Essential in Small Amounts
Types of Fatty Acids
- Carbohydrates supply energy for body cells
Simple carbohydrates
Monosaccharides: single sugar molecule
Glucose, fructose, galactose
Disaccharides: pairs of single sugars
Sucrose, maltose or malt sugar, and lactose
Complex carbohydrates: multiple sugar units
Starches and fiber
During digestion, carbohydrates are broken down into glucose for absorption
Glycogen: starch stored in liver and muscles
Carbohydrates—
An Ideal Source of Energy
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- Refined carbohydrates versus whole grains
All grains are whole before processing
Inner layer: germ
Middle layer: endosperm
Outer layer: bran
During processing, the germ and bran are removed, leaving just the starch of the endosperm
These refined carbohydrates are lower in fiber, vitamins, minerals, and other beneficial compounds
Carbohydrates—
An Ideal Source of Energy
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The Parts of a Whole Grain Kernel
- Glycemic index:
Insulin and glucose levels rise and fall
A quick rise in glucose and insulin levels produces a high glycemic index
Eating high glycemic index foods
May increase appetite
May increase risk of diabetes and heart disease
Unrefined grains, fruits, vegetables, and legumes: relatively low glycemic index
Carbohydrates—
An Ideal Source of Energy
- Recommended carbohydrate intake:
The average American consumes
200–300 grams daily
130 grams are needed to meet the body’s requirements for essential carbohydrates
AMDR: 45–65% of total daily calories, or
225–325 grams
The USDA recommends that total calories from added sugars and saturated fats combined be no more than 15% of total daily caloric intake
Carbohydrates—
An Ideal Source of Energy
- Types of fiber:
Dietary fiber: nondigestible carbohydrate that is present naturally
Soluble (viscous) fiber
Insoluble fiber
Functional fiber: nondigestible carbohydrate that has been isolated or synthesized
Total fiber is the sum of both
Fiber—A Closer Look
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- Sources of fiber:
All plant substances
- Recommended fiber intake:
38 grams for adult men
25 grams for adult women
Needs to come from foods, not supplements
Fiber—A Closer Look
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- Vitamins are organic (carbon-containing) substances required in small amounts to regulate various processes in cells
Thirteen vitamins:
4 fat-soluble: A, D, E, and K
9 water-soluble: C, and the B-complex vitamins thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid
Vitamins—
Organic Micronutrients
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- Functions of vitamins:
Help chemical reactions take place; help unleash energy; produce red blood cells; maintain nervous, skeletal, and immune systems; and act as antioxidants
- Sources of vitamins:
The human body does not manufacture most vitamins
Abundant in fruits, vegetables, and grains
Vitamins—
Organic Micronutrients
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- Vitamin deficiencies
Certain vitamin deficiencies are associated with health risks
- Vitamin excesses
Extra vitamins can be harmful, even toxic
- Keeping the nutrient value in food
Store and cook food properly
Vitamins—
Organic Micronutrients
Facts about
Vitamins
- Help to regulate body functions and release energy, aid in growth, and maintain body tissues
About 17 essential minerals
Major minerals: 100 milligrams or more/day
Calcium, phosphorus, magnesium, sodium, potassium, and chloride
Trace minerals: minute amounts
Copper, fluoride, iodide, iron, selenium, zinc
Issues may arise if too many or too few
Anemia; osteoporosis
Minerals—
Inorganic Micronutrients
Facts about Selected Minerals
- The human body is 50–60% water
- Humans can live up to 50 days without food but only a few days without water
It is used in digestion and the absorption of food and is the medium in which chemical reactions take place
To maintain hydration, daily:
Men: 3.7 total liters of water, with 3.0 liters
(13 cups) coming from beverages
Women: 2.7 total liters of water, with 2.2
(9 cups) coming from beverages
Water—Vital but Often Ignored
- Antioxidants
Reduction in cancers
(free radicals)
Vitamins C and E,
selenium, carotenoids
- Phytochemicals
Soy foods may help lower cholesterol levels
Cruciferous vegetables render some carcinogenic compounds harmless
Allyl sulfides (garlic and onions) boost cancer-fighting immune cells
Other Substances in Food
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- A variety of tools are designed to help:
Dietary Reference Intakes (DRIs)
Dietary Guidelines for Americans
MyPlate (formerly MyPyramid)
Nutritional Guidelines:
Planning Your Diet
- Standards for nutrient intakes in order to prevent deficiencies
Set of 4 values used for recommended intakes and maximum safe intakes
Recommended Dietary Allowances (RDAs)
Adequate Intake (AI)
Estimated Average Requirement (EAR)
Tolerable Upper Intake Level (UL)
Daily Values: the U.S. Food and Drug Administration uses these for food labels
Based on a 2000-calorie diet
Dietary Reference Intakes (DRIs)
- Designed to encourage improved nutrition and physical activity
- General guidelines:
Maintain calorie balance over time to achieve and sustain a healthy weight
Focus on consuming nutrient-dense foods and beverages
- Energy balance is the key to weight management
Dietary Guidelines for Americans
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- Foods and food components to reduce:
Reduce daily sodium intake
Limit intake of fat and dietary cholesterol
Reduce the intake of energy from solid fats and added sugars
Limit the consumption of foods that contain refined grains
Consume alcohol in moderation
Dietary Guidelines for Americans
Top 10 Sources of Energy in the American Diet
- Foods and nutrients to increase:
Eat more fruits and vegetables; eat a variety of vegetables
Consume at least half of all grains as whole grains
Increase intake of fat-free or low-fat milk and milk products
Choose a variety of protein foods
Use oils to replace solid fats where possible
Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D
Dietary Guidelines for Americans
- Building healthy eating patterns
USDA Food Patterns
Vegetarian adaption of USDA Food Patterns
DASH Eating Plan
Mediterranean diet or Mediterranean-style eating pattern
Dietary Guidelines for Americans
Estimated Daily Calorie Needs
- Helping Americans make healthy choices
Individuals need access to healthy foods and safe environments in which to engage in physical activity
They also need food security
The Dietary Guidelines propose the Social Ecological Model
Individual factors
Environmental settings
Sectors of influence
Social and cultural norms and values
Dietary Guidelines for Americans
Individual Effort and Public Health Policies
USDA Food Patterns
- This USDA graphic shows how to use the five food groups at each meal
Balance calories: enjoy your food, but eat less; and avoid oversized portions
Foods to increase:
Make half your plate fruits and vegetables
Make at least half your grains whole grains
Switch to fat-free or low-fat milk
Foods to reduce:
Choose food with lower amounts of sodium
Drink water instead of sugary drinks
USDA’s MyPlate
How to Eat for Health
- Whole and refined grains
Low in fat and rich in complex carbohydrates, dietary fiber, vitamins, and minerals
6 ounce-equivalents each day—with half from whole grains
Serving size—1 ounce-equivalent
1 slice of bread;1 small muffin (2.5 diameter);
1 cup of ready-to-eat cereal flakes;
a half-cup of cooked cereal, rice, grains, or pasta; 1 6-inch tortilla
USDA’s MyPlate
- Vegetables:
Naturally low in fat
Contain carbohydrates, dietary fiber, carotenoids, vitamin C, folate, potassium, and other nutrients
2 ½ cups of vegetables a day
Half your plate should be fruits and vegetables
Serving size—1 cup equivalent
1 cup cooked or raw vegetables, 2 cups raw leafy salad greens, 1 cup of vegetable juice
USDA’s MyPlate
- Fruits:
Rich in carbohydrates, dietary fiber, and many vitamins (especially vitamin C)
2 cups of fruit daily
Make half your plate fruits and vegetables
Choose whole fruits over fruit juices
Serving size—1 cup equivalent
1 cup fresh, canned, or frozen fruit; 1 cup 100% fruit juice;1 small whole fruit; 1/4 cup dried fruit
USDA’s MyPlate
- Dairy:
High in protein, carbohydrate, calcium, potassium, riboflavin, and vitamin D
Should be fat-free or as low-fat as possible
3 cups of milk or the equivalent daily
Serving size—1 cup equivalent
1 cup milk or yogurt,1/2 cup ricotta cheese,
1 ½ oz. natural cheese, 2 oz. processed cheese
USDA’s MyPlate
- Protein foods:
Provide protein, niacin, iron, vitamin B-6, zinc, and thiamin
Animal foods contain B-12
5 ½ ounce-equivalents daily
Serving size—1 ounce equivalent
1 ounce cooked lean meat, poultry, fish;
1/4 cup cooked dry beans or tofu; 1 egg;
1 tablespoon peanut butter; 1/2 ounce nuts or seeds
USDA’s MyPlate
- Oils:
Major sources of vitamin E and unsaturated fatty acids, including essential fatty acids
6 teaspoons (27g) per day
Serving size—1 teaspoon equivalent
1 teaspoon of vegetable oil or soft margarine
1 tablespoon mayonnaise-type salad dressing
USDA’s MyPlate
- A small amount of additional calories in the form of solid fats and added sugars (SoFAS) can be consumed if your diet is consistently nutrient-rich
- Daily physical activity is important
USDA’s MyPlate
- Restrict or exclude foods of animal origin
Vegans
Lacto-vegetarians
Lacto-ovo-vegetarians
Partial vegetarians
Semivegetarians
Pesco-vegetarians
- A food plan for vegetarians needs to include vitamin B-12, vitamin D, calcium, iron, and zinc
The Vegetarian Alternative
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- These are foods with added ingredients to improve health
- Examples:
Calcium-fortified orange juice
Margarine enriched with sterols and stanols
Enriched soy milk
Functional Foods
- Children and teenagers
- College students
- Pregnant and breastfeeding women
- Older adults
- Athletes
- People with special health concerns
Dietary Challenges for Various Population Groups
- The quality and quantity of our diet is changing with globalization
Increased availability of cheap food
Urbanization
Increased sedentary activities
- Increases in fats and sugars are implicated in cardiovascular disease, obesity, and diabetes
Global Nutrition Transitions
- Reading food labels
- Understanding dietary supplements
Can be dangerous when taken in excess
Not authorized or tested by the FDA
Not a substitute for a healthy diet
People who benefit from supplements:
Women capable of getting pregnant—folic acid
People over 50—vitamin B-12
Smokers—vitamin C
Personal Plan: Making Informed Choices About Food
Sample Food Label
Sample Supplement Label
- Most foodborne illness is caused by pathogens
Salmonella
Norovirus
Campylobacter jejuni
Toxoplasma
Shigella
Escherichia coli (E. coli) O157:H7
Listeria monocytogenes
Clostridium perfringens
Protecting Yourself Against Foodborne Illness
- Preventing and treating foodborne illnesses:
Raw foods are the most common source of foodborne illnesses
Food safety principles:
Clean hands
Separate raw, cooked, and ready-to-eat foods while shopping, storing, and preparing foods
Cook foods to a safe temperature
Chill (refrigerate) perishable foods promptly
Protecting Yourself Against Foodborne Illness
- Organic foods:
These must meet certain criteria to be USDA certified
Whether or not they are more healthy, they
are better for the environment
- Guidelines for fish consumption:
Mercury contamination is a concern,
especially for women who are or may become pregnant, nursing mothers, and children
Organic Foods;
Fish Consumption
- Environmental contaminants:
These include minerals, antibiotics, hormones, pesticides, industrial chemicals, metals, and naturally occurring substances such as molds
PDBs (polychlorinated biphenyls)
Regulations attempt to limit exposure
- Other issues:
Additives in food
Food irradiation
Genetically Modified Foods (GM)
Environmental Contaminants and Other Issues
- Food allergies:
These are a reaction of the body’s immune system to a food ingredient
90% of food allergies are due to 8 foods:
Cow’s milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish
- Food intolerances:
This problem usually lies with metabolism rather than with the immune system
Food Allergies and Food Intolerances
