Reflection paper
Kaaati
nutrition_ch_9_health.pptxNutrition Chapter 9
Essential Nutrients
There are 45 essential nutrients
These cannot be manufactured by the body and must come from food source.
Macronutrients
Protein, Fats, Carbohydrates, and Water
Micronutrients
Vitamins and Minerals extracted during digestion
Energy from Nutrients
PROTEINS 4 CALORIES/GRAM
CARBOHYDRATES 4 CALORIES/GRAM
FAT 9 CALORIES/GRAM
(ALCOHOL) 7 CALORIES/GRAM
PROTEIN
Proteins are made up of building blocks called amino acids.
Nine amino acids are essential – the rest can be manufactured by the body if the essential amino acids are present.
Complete Proteins contain all 9 essential amino acids.
Incomplete Proteins do not have all essential amino acids – some vegetables and legumes are incomplete and therefore, most be combined with other protein sources to get all 9 essential proteins.
RDI .36 grams/lb. 50g for 140 lb. person
10 - 35% of total caloric intake should be from protein
FATS
Two essential fats (aka lipids):
Linoleic acid and alpha-linolenic acid (polyunsaturated)
Triglyceride is a molecule of glycerol (an alcohol) plus three fatty acid chains. The type of fatty acid chain determines whether it is:
unsaturated
monounsaturated
polyunsaturated
saturated
Omega - 6
Omega - 3
FATS
Saturated fats are usually solid at room temperature
Leading saturated fats are red meat, whole milk, cheese, lunch meats (many from animal products)
Mono – and Polyunsaturated fats are usually liquids at room temperature and derived from plant products
Hydrogenation Process used to improve stability and improve the shelf life of unsaturated oils. Results in more saturated and trans fatty acids
GOOD AND BAD FATS
Health effects of different types of fat:
Trans fatty Acids and Saturated fats are thought to adversely effect:
Heart health
Cancer risk (some cancers)
Weight Management
Unsaturated fat: 20 – 35% of total daily calories
Cholesterol
Waxy substance in blood needed for synthesis of cell membranes, vitamin D, and hormones
There are two types of blood fat that work differently in the body:
Low Density Lipoproteins (LDL) (bad cholesterol)
transports cholesterol to organs and tissues excess deposits on artery walls – thought to be bad for heart health
High Density Lipoproteins (HDL) (good cholesterol)
transports cholesterol out of arteries – thought be good for heart health
Trans – and Unsaturated Fats
Heart Health Effects:
Increases amount of LDL cholesterol in blood results in LDL build up on artery walls
May increase risk for certain types of cancer (i.e. colon)
Good and Bad FATS
GOOD FATS
Mono unsaturated fats
Olive Oil
Canola Oil
Safflower Oil
Peanut Oil (& other nuts)
Poly unsaturated fats
Soybean Oil
Corn Oil
Cottonseed Oils
Fish Oils
BAD FATS
Saturated fats
Palm Oil
Coconut Oil
Stick Margarine
Butter
Cheese
Animal Fats (fat and skin)
Trans fatty Acids
Food fried in vegetable oils
RDI for FATS
Fat Intake:
20 – 35% of total calories/day
Men
17 g/day of linoleic acid
1.6 g/day of alpha-linolenic acid
Women
12 g/day of linoleic acid
1.1 g/day of alpha-linolenic acid
This is about 3 – 4 teaspoons (25-20 g)/day of vegetable oil.
Carbohydrates
Supply energy for body cells and some cells use carbohydrates exclusively (some parts of brain, nervous system, muscles and blood)
High energy exercise uses carbohydrates for fuel.
Carbohydrates
Simple Carbohydrates
Sugars such as sucrose, fructose, lactose
Add sweetness to food.
Glucose is a simple sugar that is broken down from ingested carbohydrates during digestion.
It is stored in the liver and muscles as glycogen
Complex Carbohydrates
Starches and Dietary Fiber
Includes wheat, rye, rice, oats, barley, millet, legumes (dry beans, peas, lentils and tubers (potatoes & yams)
Carbohydrates
Refined or Processed Carbs
have all the calories, but the fiber, some vitamins are removed when the inner and outer layers are removed during processing leaving only the starchy middle layer
White Bread, White Rice are examples of Processed Carbohydrates
Whole Grain Carbohydrates
Are unrefined and no layers are stripped away.
Have higher fiber content
More vitamins and minerals and other vital compounds
Don’t spike the glycemic index because the fiber slows down its absorption and enter the bloodstream more slowly.
45 – 65% of total intake of calories
Fiber
Non digestible part of carbohydrates that are important for digestive tract health.
Dietary Fiber non digestible fiber that is naturally present in carbohydrates such as grains, legumes and vegetables
Functional Fiber synthesized non digestible fiber added to food as a supplement
Total Fiber
Dietary and Functional Fiber total content of a carbohydrate
Soluble Fiber (Oat Bran, Legumes)
Delays stomach emptying, slows movement of glucose into the blood after eating, reduces cholesterol
Insoluble Fiber (Wheat Bran, Psyllium)
Increases fecal bulk, prevents constipation, helps reduce type 2 diabetes, heart disease, and pulmonary disease. Good for gastrointestinal health and weight management
Vitamins Organic Micronutrients
Organic carbon containing substances required in small amounts to regulate various processes within living cells. Help regulate chemical reactions
Humans need 13 vitamins:
Vitamins: A,D,E,K (fat soluble)
9 vitamins that arewater soluble:
C, B complex: thiamin, riboflavin, niacin, B-6, folate, vitamin B-12, biotin, and pantothenic acid
Function of Vitamins
Critical to production of red blood cells
Critical to maintenance of nervous, skeletal, and immune systems
Some act as antioxidants – preserve cell overall health (key ones are E, C, A precursor beta carotene (converts to vitamin A)
Antioxidants lessen the breakdown of food or body constituents by free radicals such as binding oxygen, donating electrons to free radicals and repairing damage to molecules
Most vitamins are not produced in the body
Minerals Inorganic Micronutrients
Necessary in small amounts for growth, regulation, and maintenance of body tissues and functions and help release energy
There are 17 essential minerals:
Major minerals:
Calcium, phosphorus, magnesium, sodium, potassium and chloride
Major Trace Elements
Need minute amounts of trace elements but they are considered essential
Major Trace Elements
Copper, Fluoride, Iodide, Iron, Selenium, Zinc
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USDA’S MyPyramid
MyPyramid: Number of Daily Servings and Serving Sizes
Grains (6): 1 slice of bread, 1 small muffin (2.5” diameter), 1 cup ready-to-eat cereal flakes, ½ cup cooked cereal, 1 (6”) tortilla
Vegetables (5): ½ cup cooked or raw vegetables, 1 cup raw leafy salad greens, ½ cup of vegetable juice
Fruit (4): ½ cup fresh/canned/frozen fruit, ½ cup 100% fruit juice, 1 small whole fruit, ¼ cup dried fruit
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Milk/Dairy (3): 1 cup milk or yogurt, ½ cup ricotta cheese, 1½ oz. natural cheese, 2 oz. processed cheese
Meat and Beans (5½): 1 oz. cooked lean meat/poultry/fish, ¼ cup cooked dry beans or tofu, 1 egg, 1 tablespoon peanut butter, ½ oz. nuts or seeds
Oils (6 teaspoons per day)
Discretionary calories, solid fats, and added sugars
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MyPyramid: Number of Daily Servings and Serving Sizes
Phytochemicals and Antioxidants
When the body uses oxygen or breaks down certain fats or proteins during normal metabolism it can give rise to free radicals that are unstable molecules that react with fats, proteins and DNA damaging cell membranes and mutating genes.
Implicated in cancer, aging, CV disease and degenerative diseases like arthritis.
Antioxidants and phytochemicals are thought to reduce formation of free radicals, remove them from the body, or repair them.
Other Considerations
Refined sugar
Cholesterol
Sodium
