insel 11e ppt12-1 nutrition
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Nutrition BasicsNutrition Basics
Chapter 12
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Table 12.1 The Six Classes ofTable 12.1 The Six Classes of
Essential NutrientsEssential Nutrients
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ProteinsProteins
Forms muscle, bone, blood, enzymes,hormones and cell membrane.Twenty common amino acidsNine essential amino acids.Eleven nonessential amino acids
Complete proteins provide all essentialamino acids.Most animal proteins.Most plant proteins are incomplete.Plants, legumes, and nutsCombine 2 vegetables to make up missing amino
acids. Recommended amount0.8 gram per kilogram of body weight10-35% of total calorie intakeAverage is 15-16%
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Fats or LipidsFats or LipidsMost concentrated source of energy
stored energy and provides insulation and supportfor body organs
Two fatsLinoleic acidAlpha-linoleic acid
10% from saturated fatsTriglycerides - glycerol molecule with 3 fatty acidsAnimal fats are primarily made of Triglycerides.
Saturated FatMono-unsaturatedPoly-unsaturatedHydrogenationTrans fatty acids
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Figure 12.2 ChemicalFigure 12.2 Chemical
structures of saturated andstructures of saturated and
unsaturated fatty acidsunsaturated fatty acids
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Fats and HealthFats and Health Cholesterol
High Density Lipo-Protein (HDLs) good cholesterol Low Density Lipo-Protein (LDLs) bad cholesterol
Absorbs Fat-soluble vitamins (A,D,E & K)
Make up 25%-35% of total daily calories Omega-3 fatty acids AMDR -5-10%
Omega-6 fatty acids AMDR 0.6-1.2% Recommended Intake
AdultsMen 17 grams per day of linoleic and 1.6 grams of alpha-linoleicWomen 12 grams per day of linoleic and 1.1 grams of alpha-
linoleic
Only 3-4 teaspoons (15-20 grams) of vegetable oil perday
AMDRs for total fat 20-35%
American adults currently consume about 33% oftotal calories as fat.11% Saturated
2-4% Trans fat8Nutrition Basics
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CarbohydratesCarbohydrates
Supply energy for the body cellsTwo groups
Simple Carbs: One or two sugar unitsFruit, sugar, honey, malt, and milk
Complex Carbs: Multiple sugar unitsStarches and fiberGrains wheat, rye, rice, oats, barley, and millet
Legumes dry beans, peas, and lentils
Tubers potatoes and yams DigestionMouth and small intestines
Break down to glucose
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Refined CarbohydratesRefined Carbohydrates
Versus Whole GrainsVersus Whole GrainsAll grains before processing
Inner layer, germ
Middle layer, endosperm
Outer layer, bran
During processing
Germ and bran are removed leaving
just the starch of the endosperm
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Glycemic Index and GlycemicGlycemic Index and Glycemic
ResponseResponseInsulin and glucose levelsQuick rise in glucose and
insulin levels = high glycemic
index Eating high glycemic index foods
may increase appetite
May increase risk of diabetes andheart disease
Unrefined grains, fruits,vegetables and legumes
relatively low glycemic index 12Nutrition Basics
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Recommended CarbohydrateRecommended Carbohydrate
IntakeIntake
Average American 200-300 grams130 grams needed to meet the bodys
requirements for essentialcarbohydrates
Adults 45-65% of total daily caloriesor 225-325 grams.
WHO recommends a limit of 10% of
total calories from added sugars.USDA recommends about 8
teaspoons per day.
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Fiber A Closer LookFiber A Closer LookFood and Nutrition Board
Dietary fiber nondigestible carbohydrate that ispresent naturally.
Functional fiber nondigestible carbohydrate that hasbeen isolated or synthesized.
Total fiber is the sum of both. Soluble (viscous) fiber Insoluble fiber
Sources All plant substances
Recommended intake 38 grams for adult men 25 grams for adult women Needs to come from foods not supplements
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VitaminsVitaminsOrganic (carbon-containing) substances
required in small amounts to promotespecific chemical reactions (catalyst)within a living cell.
Thirteen vitamins: Four Fat Soluble: A, D, E, and K.
Nine Water Soluble: C and 8 B-complex vitamins.Thiamin (B1), Riboflavin (B2), Niacin (B3), Pyridoxine(B6), Folate, B-12, Biotin and Pantothenic acid.
Sources:
Human body does not manufacture most vitamins
Abundant in fruits, vegetables and grains
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MineralsMineralsInorganic compounds.
Helps to regulate body functions, aid ingrowth, maintenance of body tissues,and a catalyst for energy release.17 essential minerals.
Major minerals - 100 milligrams or more.calcium, phosphorus, magnesium, sodium,
sulfur, sodium, potassium and chloride.
Trace minerals minute amounts.Cobalt, copper, fluoride, iodide, iron,
manganese, molybdenum, selenium,
and zinc
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WaterWater
You are composed of about 50-60%water
Can live up to 50 days without food ,but only a few days without water
Water and other beverages make-up80-90% of your daily water intake
Food and Nutritional Board
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 (9cups) coming from beverages
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Other Substances in FoodOther Substances in FoodAntioxidants
Reduction in cancers (free radicals)
Vitamin C & E, selenium, carotenoids
Phytochemicals
Soy foods may help lower cholesterollevels
Cruciferous vegetables render some
carcinogenic compounds harmless Allyl sulfides (garlic and onions) boosts
the cancer-fighting immune cells
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Dietary Reference IntakesDietary Reference Intakes
(DRIs)(DRIs)
Set standards by Food and NutritionBoard of the National Academy ofSciences - developed RDAs and AI(adequate intake)Include standards for both
recommended and maximum intakesEstablished standards for nutrient
intake in order to prevent nutrientdeficiencies
Daily values U.S. Food and DrugAdministration use on food labels Based on 2000 calorie diet
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Dietary Guidelines forDietary Guidelines for
AmericansAmericansEating a variety of nutrient-dense
foodsControl calorie intake to manage
healthy weight
Physically active every dayPlenty of grains, vegetables and
fruits
Choose fats wisely
Choose carbohydrates wisely
Prepare foods with little salt andsugar
Moderation of alcohol consumption 20Nutrition Basics
Di t G id li fDi t G id li f
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Dietary Guidelines forDietary Guidelines for
AmericansAmericansWeight Management
Overweight and obesity are majorpublic health problem
Americans need to reduce the
amount of calories Increase physical activity
Make wiser food choices
Physical Activity
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Food Groups to EncourageFood Groups to Encourage
Dietary Guidelines for Americans andMyPyramid both emphasize eating awide range of foods.
Fruits and vegetables
41/2 cups or the equivalent of 9 servingseach dayDark green vegetables
Orange vegetablesLegumes
Whole grains
Low-Fat and Fat-free milk and milkproducts 22Nutrition Basics
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FatsFats
Fats and oils provide the essentialfatty acids needed
Total fat: 20-35% of total daily
caloriesSaturated Fat: Less than 10% of
total calories
Trans fat: as little as possibleCholesterol: Less than 300 mg per
day
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CarbohydratesCarbohydrates
Important energy sourceFiber promotes healthy digestion
and helps reduce the risk of type
2 diabetes and heart diseaseConsumption of foods and
beverages high in added sugar
should be avoided
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Figure 12.6 USDAs MyPyramidFigure 12.6 USDAs MyPyramid
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Key Messages ofKey Messages of
MyPyramidMyPyramidRemind consumers to make
healthy food choices
Personalization
Daily physical activityModeration
Proportionality
VarietyGradual improvement
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Serving SizesServing Sizes
GrainsGrains - 1 slice of bread,1 small muffin(2.5 diameter), 1 cup ready-to-eatcereal flakes
VegetableVegetable 1 cup raw leafyvegetables, 1/2 cup cooked or rawvegetables, 1/2 cup of vegetable juice
FruitFruit cup fresh, canned, or frozenfruit, 1/2 cup 100% fruit juice,1 smallwhole fruit, 1/4 cup dried fruit, 3/4 cupfruit juice
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Serving SizesServing SizesMilk/DairyMilk/Dairy-1 cup milk or yogurt,1/2
cup ricotta cheese,1.5 oz naturalcheese,2 oz. Processed cheese.Meat and BeansMeat and Beans 1 ounce cooked
lean meat,.1/4 cup cooked dry beans ortofu, 1 egg, 1 tablespoon peanut butter, ounce nuts or seedsOilsOils
Discretionary Calories, solid fats,Discretionary Calories, solid fats,and added sugarsand added sugars
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T bl 12 5 M P id D ilT bl 12 5 M P id D il
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Table 12.5 MyPyramid DailyTable 12.5 MyPyramid Daily
Calorie Intake LevelsCalorie Intake Levels
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Th V t iTh V t i
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The VegetarianThe Vegetarian
AlternativeAlternativeReasonsTypes:
Vegans Lacto-vegetarians Lacto-ovo-vegetarians
Partial vegetarians Semivegetarians Pescovegetarians
A food plan for vegetarians Vitamin B-12
Vitamin D Calcium Iron Zinc
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Dietary Challenges forDietary Challenges for
Special Population GroupsSpecial Population Groups
Children and Teenagers
College Students
Older AdultsAthletes
People with Special Health
Concerns
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Personal Plan: MakingPersonal Plan: Making
Informed Choices About FoodInformed Choices About Food
Reading Food Labels
Reading Dietary Supplement
LabelsEvaluating Functional Foods
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P t ti lf A i tP t ti lf A i t
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Protecting yourself AgainstProtecting yourself Against
Foodborne IllnessFoodborne Illness
Causes of Foodborne Illnesses Campylobacter jejuni
Salmonella
Shigella
Escherichia coli Listeria monocytogenes
Staphylococcus
Clostridium botulinum
NorovirusPreventing and treating foodborne
illnesses
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Organic Foods Concerned about pesticides and other
environmental contaminants
Must meet strict USDA guidelines
Guidelines for Fish Consumption Do not eat shark, swordfish, king mackerel, or
tilefish
Eat up to 12 ounces a week of a variety of fishor shell fish
Check advisories about the safety ofrecreationally caught fish.
Additives in FoodFood Irradiation
Genetically Modified Foods (GM)
Contaminants and organicContaminants and organic
foodsfoods
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Food Allergies and FoodFood Allergies and Food
IntolerancesIntolerancesFood allergies
Reaction of the bodys immunesystem
Affect 2% of the adult population 4-6% of infants
90% of food allergiesCows milk, eggs, peanuts, tree nuts, soy,
wheat, fish, and shellfish
Food intolerances
Problem lies with metabolism rather
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Nutrition BasicsNutrition Basics
Chapter 12