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Questions and Answers A Guide to Fitness and Wellness 4th Edition

Gary Liguori │ Sandra Carroll-Cobb

©McGraw-Hill Education. All rights reserved. Authorized only for instructor use in the classroom. No reproduction or further distribution permitted without the prior written consent of McGraw-Hill Education.

CHAPTER 8

Nutrition Basics: Energy and Nutrients

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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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Dietary Components and Concepts

Question: I’m already thin so does it matter what I eat?

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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Macronutrients, Micronutrients, and Energy, 1

Question: Do we really need to eat from all the food categories?

No one food contains everything you need

Nutrients

Must be obtained from food

Required for growth and survival

Carbohydrates, fats, proteins, vitamins, minerals, and water

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Macronutrients, Micronutrients, and Energy, 2

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 DEFICIENCIES IN THE AMERICAN DIET

(berries): ©PhotoAlto/PunchStock RF; (donut): ©Jules Frazier/Getty Images RF

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FIGURE 8-2 THE DIGESTIVE SYSTEM

©webphotographeer/Getty Images RF

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Macronutrients, Micronutrients, and Energy, 3

Question: What exactly is a calorie?

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 degrees Celsius

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Energy and Nutrient Recommendations

Question: How much should I eat each day?

This depends on sex, age, weight, and activity level

Between 1,700 and 3,600 calories per day

Dietary Reference Intakes (DRIs)

Specify the recommended intake and balancing of nutrients, and the upper safe limits for selected nutrients

Help prevents nutrient deficiencies and reduce risk of chronic disease

Acceptable Macronutrient Distribution Range (AMDRs) focuses on a range of macronutrients

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TABLE 8-1 ESSENTIAL NUTRIENTS

	NUTRIENT CLASS	ENERGY	MAJOR FUNCTIONS	MAJOR SOURCES
MACRO-NUTRIENTS	CARBOHYDRATE	4 calories/ grams	Energy for the body; nondigestible forms aid in elimination and help regulate glucose and cholesterol	Grains (breads, cereals), vegetables, fruits, milk products
	PROTEIN	4 calories/ grams	Growth and repair of bone and muscle; components of cells, blood, enzymes, and certain hormones; energy for the body	Meat, poultry, fish, milk products, eggs, legumes, nuts
	FAT	9 calories/ grams	Energy for the body; aid in absorption of certain vitamins; thermal insulation, cushioning of organs, and maintenance of cells	Meat, poultry, fish, milk products, eggs, nuts, seeds, some vegetables
MICRO-NUTRIENTS	VITAMINS	—	Regulation of body processes, including tissue growth and repair; liberation of energy; preservation of healthy cells, nerves, and immune function	Fruits, vegetables, grains
	MINERALS	—	Regulation of growth and development; liberation of energy	Many foods
	WATER	—	Digestion and absorption of food; lubrication, cushioning, and temperature control; medium for chemical reactions and transport of chemicals throughout the body	Water and other liquids,* fruits, vegetables

©Comstock/Getty Images RF

*Alcohol is a liquid that provides energy (7 calories/grams) but is not an essential nutrient.

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TABLE 8-2 ESTIMATED CALORIE REQUIREMENTS FOR ADULTS, AGE 20 YEARS

CALORIES PER DAY

HEIGHT	ACTIVITY LEVEL**	MEN	WOMEN
5 Feet (60 Inches)	Sedentary	1,950–2,200	1,700–1,850
	Low active	2,150–2,400	1,900–2,100
	Active	2,400–2,700	2,150–2,300
	Very active	2,650–3,000	2,400–2,600
5 Feet, 6 Inches (66 Inches)	Sedentary	2,200–2,500	1,900–2,100
	Low active	2,400–2,750	2,150–2,300
	Active	2,700–3,050	2,400–2,600
	Very active	3,000–3,410	2,700–2,950
6 Feet (72 Inches)	Sedentary	2,450–2,800	2,150–2,350
	Low active	2,700–3,050	2,350–2,600
	Active	3,000–3,400	2,650–2,900
	Very active	3,350–3,850	3,000–3,300

* Values show the range for 20-year-olds with a body mass index (BMI) between 18.5 and 25.0. For each year above age 20, subtract 7 calories/day for women and 10 calories/day for men.

** Activity levels: Sedentary (activities of daily living); low active (activities of daily living plus the equivalent of 30 min/day of moderate activity); active (activities of daily living plus the equivalent of about 60–90 minutes/day of moderate activity); very active (activities of daily living plus the equivalent of about 150–240 minutes/day of moderate activity). Thirty minutes of vigorous activity is equivalent to about 60 min of moderate activity.

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Energy Density and Nutrient Density

Question: Is there really such a thing as the “best” food?

Nutrient rich:

Low in calories and 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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The American Diet and the Recommended Diet

2015–2020 Dietary Guidelines for Americans

U.S. Departments of Agriculture and Health and Human Services

Guidelines incorporate the DRIs and reflect expert reviews of nutrition research

Recommendations include:

Follow a healthy eating pattern across the life span

Focus on variety, nutrient density, and amount

Limit sugar, saturated fat, and sodium intake

Choose healthier food and beverages

Support healthy eating patterns for all

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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, and 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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Simple and Complex Carbohydrates, 1

Question: What’s the difference between a simple carb and complex carbs?

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, and other vegetables

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FIGURE 8-3 ADDED SUGARS AND INTAKE OF SELECTED NUTRIENTS

©Lauri Patterson/Getty Images RF

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Simple and Complex Carbohydrates, 2

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 are removed

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FIGURE 8-4 ANATOMY OF A WHOLE GRAIN

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Recommended Carbohydrate Intake

Question: Will eating carbs make me fat?

DRI minimum is about 130 grams for adults

Most Americans should consume more

AMDR 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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Fiber, 1

Question: What’s the deal with fiber? Isn’t that like prune juice for old people?

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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Fiber, 2

Question: What are the best sources of fiber?

Found in whole grain products, whole fruits with the skin, legumes, and high-fiber cereals

Recommended: 14 grams per 1,000 calories

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FIGURE 8-5 FIBER CONTENT OF SELECTED HIGH-FIBER FOODS

(muffin): ©Judith Collins/Alamy Stock Photo RF; (pear): ©Stockbyte/Getty Images RF; (legume): ©zerbor/123RF; (peas): ©Stockbyte/Getty Images RF

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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 is not liberated as easily, so it is not considered a primary energy source of fuel for the body

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Complete and Incomplete Proteins, 1

Question: Is red meat the best kind of protein?

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

Nonessential 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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Complete and Incomplete Proteins, 2

Sources of proteins:

Complete proteins: meat, fish, dairy products, eggs, and soy

Incomplete proteins: legumes, nuts, seeds, and 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, 1

FOOD	PROTEIN (GRAMS)	SATURATED FAT (GRAMS)	CALORIES
Regular ground beef patty (30% fat)	21.6	6.2	232
Extra lean ground beef patty (5% fat)	22.4	2.5	145
Veggie burger or soyburger patty	11.0	1.0	124
Fried chicken breast (½) with skin	31.2	2.4	218
Roasted chicken breast (½) without skin	26.7	0.9	142
Salami, sliced (3 ounces)	19.5	8.9	323
Roast beef, fat trimmed (3 ounces)	21.9	3.4	177
Turkey breast, sliced (3 ounces)	11.3	0.1	94
Regular cheddar cheese (1 ounce)	7.1	6.0	114
Low-fat cheddar cheese (1 ounce)	6.9	1.2	49
Whole milk (1 cup)	7.7	4.6	149
Low-fat (1%) milk (1 cup)	9.7	1.8	118
Nonfat milk (1 cup)	8.3	0.1	83
Yogurt, fruit, low-fat (8 ounces)	9.9	1.6	232

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TABLE 8-3 PROTEIN, SATURATED FAT, AND ENERGY CONTENT OF SELECTED PROTEIN SOURCES, 2

FOOD	PROTEIN (GRAMS)	SATURATED FAT (GRAMS)	CALORIES
Yogurt, plain, nonfat (8 ounces)	14.0	0.3	137
Egg (1 large)	6.3	1.6	78
Salmon (3 ounces)	18.8	2.1	175
Tuna, canned in water (3 ounces)	20.1	0.7	109
Shrimp (3 ounces)	17.8	0.2	84
Tofu (½ cup)	10.0	0.9	94
Soybeans (½ cup)	14.3	1.1	149
Lentils (½ cup)	8.9	0.1	113
Pinto beans (½ cup)	5.8	0.2	103
Kidney beans (½ cup)	6.7	0.1	108
Spaghetti (½ cup)	4.1	0.1	110
Whole-wheat bread (1 small slice)	3.6	0.2	69
Flour tortilla (8-inches)	3.8	0.9	144
Peanut butter (2 tablespoons)	7.7	2.6	188
Sunflower seed kernels, roasted (1 ounce)	5.5	1.5	165
Pumpkin seeds, roasted (1 ounce)	5.3	1.0	126

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Recommended Protein Intake

Question: How much protein should I eat?

Healthy adults:

0.36 grams per pound (or 0.8 grams per kilogram)

AMDR is 10–35% of total daily calories

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Fats

Question: I know, I know—fats are bad and should be avoided, right?

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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Types of Fats, 1

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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Types of Fats, 2

Question: Saturated fats, trans fats… What’s the difference?

Saturated fatty acids are solid at room temperature

Butter

Increase LDL; and are 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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Types of Fats, 3

Unsaturated fatty acids are liquid at room temperature

Oils

Consumed moderately, they pose little health risk

Trans fatty acids

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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Types of Fats, 4

Question: Is it true that fish oil is good for you?

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, and 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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FIGURE 8-6 TYPES OF FATS

(fries): ©Andrew Bret Wallis/Getty Images RF; (meat): ©John Foxx/Getty Images RF; (swiss cheese): ©Burke/Triolo Productions/Getty Images RF; (butter): ©Jason Lugo/Getty Images RF; (oil): ©C Squared Studios/Getty Images RF; (nuts): ©Burke/Triolo Productions/Getty Images RF; (fish): ©Comstock/Getty Images RF

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Cholesterol, 1

Question: Which is the good and which is the bad 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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Cholesterol, 2

Phytosterol

Found naturally in plant foods

Competes with dietary cholesterol for absorption, resulting in lower blood cholesterol levels

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Water

Question: Why is drinking water important?

Water is a vital nutrient needed for the digestion and absorption of food

Main ingredient in blood; provides lubrication, cushioning, and 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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Sources of Water

Question: Can I drink juice or soda instead 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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Recommended Water Intake

Question: Don’t I need eight glasses of water a day?

Drinking eight glasses of water a day was long considered the norm

2015–2016 Dietary Guidelines for Americans

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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Vitamins and Minerals, 1

Question: Are minerals different from vitamins?

Vitamins are organic compounds

Humans need 14 different types

Necessary for regulation of certain body functions

Tissue growth; releasing energy from nutrients; and preserving healthy cells, maintaining nerves, skeletal tissue, red blood cells, and immune function

Minerals are inorganic compounds

Humans need 17 different types

Essential for metabolism, growth and development, and regulation of cell activity

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Vitamins and Minerals, 2

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 the liver and fatty tissues

Not as critical to consume daily

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TABLE 8-4 VITAMINS: SOURCES, FUNCTIONS, AND RECOMMENDED INTAKES, 1

FAT-SOLUBLE VITAMINS

VITAMIN	MAJOR FUNCTIONS	KEY FOOD SOURCES	RECOMMENDED DAILY INTAKE*
VITAMIN A	Maintenance of normal vision; immune system functioning; reproduction and fetal development; health of the skin and the surface linings of the nose, mouth, and digestive tract	Liver and other organ meats, oily fish, eggs, milk and other fortified dairy products, dark-colored fruits and leafy vegetables (e.g., tomatoes, red peppers, sweet potatoes, kale, carrots)	Males: 900 micrograms Females: 700 micrograms
VITAMIN D	Absorption of calcium and phosphorus for maintenance of healthy bones and teeth; support for healthy cellular metabolism	Fortified dairy products, orange juice, cereals; eggs, liver, oily fish (skin also produces vitamin D in response to sunlight exposure)	Males: 15 micrograms (600 IU) Females: 15 micrograms (600 IU)
VITAMIN E	An antioxidant that protects cells from damage by free radicals; may help prevent chronic disease	Vegetable oils, whole grains, nuts, seeds, leafy green vegetables	Males: 15 milligrams Females: 15 milligrams
VITAMIN K	Blood clotting, bone metabolism	Leafy green vegetables, brussels sprouts, cabbage, soy, asparagus, green beans, dried plums	Males: 120 micrograms Females: 90 micrograms

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TABLE 8-4 VITAMINS: SOURCES, FUNCTIONS, AND RECOMMENDED INTAKES, 2

WATER-SOLUBLE VITAMINS

VITAMIN	MAJOR FUNCTIONS	KEY FOOD SOURCES	RECOMMENDED DAILY INTAKE*
BIOTIN	Synthesis of fats, glycogen, and amino acids	Egg yolk, legumes, nuts, cereals, yeast, liver; smaller amounts in fruits and meat; also synthesized by intestinal bacteria	Males: 30 micrograms Females: 30 micrograms
CHOLINE	Maintenance of cell membranes; precursor for acetylcholine, a neurotransmitter involved in muscle control, memory, and other functions	Milk, eggs, liver, pork, fish, soy milk, peanuts	Males: 550 milligrams Females: 425 milligrams
FOLATE	Metabolism of DNA, RNA, and amino acids; synthesis of new cells; prevents one form of anemia	Enriched grain products, green vegetables (spinach, broccoli, asparagus), orange juice, legumes, beets, whole grains, liver	Males: 400 micrograms Females: 400 micrograms
NIACIN	Energy metabolism	Meat, fish, poultry, enriched and whole-grain breads and cereals, leafy green vegetables, potatoes, peanuts	Males: 16 milligrams Females: 14 milligrams
PANTOTHENIC ACID	Energy metabolism; synthesis of fats, neurotransmitters, hormones, and hemoglobin	Chicken, beef, fish and shellfish, whole grains, legumes, egg yolk, oats, potatoes, tomatoes, broccoli	Males: 5 milligrams Females: 5 milligrams

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TABLE 8-4 VITAMINS: SOURCES, FUNCTIONS, AND RECOMMENDED INTAKES, 3

WATER-SOLUBLE VITAMINS CONTINUED

VITAMIN	MAJOR FUNCTIONS	KEY FOOD SOURCES	RECOMMENDED DAILY INTAKE*
RIBOFLAVIN (VITAMIN B2)	Energy metabolism, many cellular processes	Wide variety of foods, including milk, meats, grains, and fortified cereals	Males: 1.3 milligrams Females: 1.1 milligrams
THIAMINE (VITAMIN B1)	Metabolism of carbohydrates and protein	Enriched, fortified, and whole-grain foods; organ meats, leafy green vegetables, nuts, legumes	Males: 1.2 milligrams Females: 1.1 milligrams
VITAMIN B6	Metabolism of amino acids and glycogen; support for cellular functioning and immune response	Meat, chicken, fish, liver and other organ meats, whole grains, nuts, legumes, fortified products	Males: 1.3 milligrams Females: 1.3 milligrams
VITAMIN B12	Synthesis of amino acids, DNA, red blood cells; support for nervous system functioning	Fish and seafood, meat, poultry, fortified grain products, milk and yogurt	Males: 2.4 micrograms Females: 2.4 micrograms
VITAMIN C	Aids in iron absorption, promotion of healing, immune function, and protein metabolism; an antioxidant that protects cells from damage by free radicals	Most vegetables and fruit, especially citrus fruits, tomatoes, berries, potatoes, green vegetables	Males: 90 milligrams Females: 75 milligrams

*Recommended daily intakes for adults ages 19–30; for information on other age groups and life stages, including pregnancy, see (https://fnic.nal.usda.gov/sites/fnic.nal.usda.gov/files/uploads/RDA_AI_vitamins_elements.pdf); to calculate your personal DRIs, visit the Interactive DRI Web site (http://fnic.nal.usda.gov/interactiveDRI).

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Vitamins and Minerals, 3

Minerals

Major minerals are required in large amounts—more than100 mg/day

Sodium, calcium, phosphorus, magnesium, potassium, and chloride

Trace minerals are required in smaller amounts

Copper, fluoride, iodine, iron, selenium, and zinc

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TABLE 8-5 SELECTED MINERALS: SOURCES, FUNCTIONS, AND RECOMMENDED INTAKES, 1

MINERAL	MAJOR FUNCTIONS	KEY FOOD SOURCES	RECOMMENDED DAILY INTAKE*
CALCIUM	Formation of bones and teeth, control of blood clotting, muscle and nerve functioning	Milk and other dairy products, calcium-set tofu, fortified orange juice and bread, green leafy vegetables, broccoli, bones in fish	Males: 1,000 milligrams Females: 1,000 milligrams
FLUORIDE	Maintenance of tooth and bone structure; prevention of dental decay	Fluoridated water, tea, certain fish eaten with bones	Males: 4 milligrams Females: 3 milligrams
IODINE	Essential part of thyroid hormones, regulation of body metabolism	Iodized salt, seafood, processed foods	Males: 150 micrograms Females: 150 micrograms
IRON	Component of hemoglobin, myoglobin, and enzymes; regulation of cell growth and differentiation; prevention of anemia	Meat and poultry, fish and seafood, fortified grain products, legumes, dark-green vegetables, dried fruit, pumpkin seeds	Males: 8 milligrams Females: 18 milligrams
MAGNESIUM	Maintenance of normal muscle and nerve function; energy transfer; activation of many enzymes	Widespread in foods, especially nuts, seeds, whole grains, legumes, leafy green vegetables, soy milk, yogurt	Males: 400 milligrams Females: 310 milligrams

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TABLE 8-5 SELECTED MINERALS: SOURCES, FUNCTIONS, AND RECOMMENDED INTAKES, 2

MINERAL	MAJOR FUNCTIONS	KEY FOOD SOURCES	RECOMMENDED DAILY INTAKE*
PHOSPHORUS	Maintenance of acid-base balance; bone growth and maintenance; energy storage and transfer in cells; synthesis of DNA and RNA	Widespread in foods, especially milk and other dairy products, fish, seeds, whole grains, meat, poultry	Males: 700 milligrams Females: 700 milligrams
POTASSIUM	Maintenance of body water balance and cellular function; assistance in muscle contraction; moderation of rise in blood pressure from excess sodium; decrease in bone turnover and recurrence of kidney stones	Fruits and vegetables, especially leafy greens, cantaloupe, bananas, orange juice, mushrooms, potatoes, tomato sauce, legumes, dairy products, nuts, fish, pork	Males: 4,700 milligrams Females: 4,700 milligrams
SELENIUM	Defense against oxidative stress from free radicals; regulation of thyroid hormone action	Seafood, meat, eggs, whole grains, nuts	Males: 55 micrograms Females: 55 micrograms
SODIUM	Maintenance of body water balance, acid-base balance, cellular function	Salt, soy sauce, and processed foods with added salt, especially lunch meats, canned soups and vegetables, salty snacks, processed cheese	Males: 1,500 milligrams Females: 1,500 milligrams
ZINC	Synthesis of amino acids, RNA, DNA; aids in wound healing and immune response; important for proper senses of taste and smell	Whole grains, meat, eggs, liver, seafood (especially oysters)	Males: 11 milligrams Females: 8 milligrams

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Sources and Recommended Intakes of Vitamins and Minerals, 1

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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Sources and Recommended Intakes of Vitamins and Minerals, 2

Question: Is it really possible to eat all the recommended vitamins each day?

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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Sources and Recommended Intakes of Vitamins and Minerals, 3

Question: Can you overdose on vitamins?

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)

Highest level of daily intake of a nutrient that is likely to pose no risk of adverse health effects

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TABLE 8-6 TOLERABLE UPPER INTAKE LEVEL (UL) FOR ADULTS FOR SELECTED VITAMINS AND MINERALS

	DAILY INTAKE LIMIT
CALCIUM	2,500 milligrams
CHLORIDE	3,600 milligrams
CHOLINE	3,500 milligrams
COPPER	10,000 micrograms
FLUORIDE	10 milligrams
FOLATE	1,000 micrograms*
IODINE	1,100 micrograms
IRON	45 milligrams
MAGNESIUM	350 milligrams*
MANGANESE	11 milligrams
NIACIN	35 milligrams*
PHOSPHORUS	4,000 milligrams**

	DAILY INTAKE LIMIT
SELENIUM	400 micrograms
SODIUM	2,300 milligrams***
VITAMIN A	3,000 micrograms****
VITAMIN B6	100 milligrams
VITAMIN C	2,000 milligrams
VITAMIN D	4,000 IU
VITAMIN E	1,000 milligrams*
ZINC	40 milligrams

*From supplements or fortified foods only; there is no evidence of adverse effects of consumption from naturally occurring sources.

**Athletes and others with high energy intakes appear to be able to consume higher levels of phosphorus from food without ill effect.

***For adults with or at risk for hypertension, the UL for sodium is 1,500 milligrams/day.

****From preformed vitamin A (retinol) only.

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Sources and Recommended Intakes of Vitamins and Minerals, 4

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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Vitamins and Minerals of Special Concern, 1

Question: How much milk should I be drinking?

Most Americans are short on calcium and vitamin D

Critical in the formation of healthy bones and teeth

Deficiency can lead to osteoporosis

Milk is 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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Vitamins and Minerals of Special Concern, 2

Question: I love salty foods; can I be eating too much?

Excess sodium consumption can raise blood pressure and 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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Special Recommendations for Specific Groups

Question: My girlfriend is a vegetarian. What should she be doing for her vitamins?

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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TABLE 8-7 DIETARY REFERENCE INTAKE ADJUSTMENTS FOR SPECIAL CIRCUMSTANCES

GROUP	RECOMMENDATION
WOMEN OF CHILDBEARING AGE	Folic acid: All women capable of becoming pregnant should consume 400 mg of folic acid from fortified foods or supplements in addition to naturally occurring folate from a varied diet. Folate reduces the risk of neural tube defects, including spina bifida, in a developing fetus. Because the neural tube develops very early in pregnancy, before a woman may know she is pregnant, the recommendation applies to all women of reproductive age.
SMOKERS	Vitamin C: People who smoke should consume an additional 35 milligrams/day of vitamin C over that needed by nonsmokers.
PEOPLE OVER AGE 50	Vitamin B12: Many older adults cannot absorb vitamin B12 from foods, so people over 50 should meet their recommended intake by consuming fortified foods or supplements.
VEGETARIANS	Iron, zinc, and vitamin B12: If plant foods are the only source of iron and zinc, then the iron and zinc requirements are approximately twice those of nonvegetarians. Vegans also need to consume vitamin B12 (found naturally only in animal foods) from fortified foods or supplements.
ATHLETES ENGAGING IN REGULAR INTENSE EXERCISE	Iron: Average iron requirements are 30%–70% higher for athletes than for people engaging in typical levels of physical activity.

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Choosing and Using Supplements

Question: I’m trying to stay healthy, so which supplements should I take?

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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Food Labels: An Important Tool for Consumers, 1

Question: Should I bother with food labels?

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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Food Labels: An Important Tool for Consumers, 2

Things to keep in mind about food labels:

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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