nutrition basics -...

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Nutrition Basics

Chapter 12

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• Essential nutrients

– The Six Essential Nutrients: Proteins, Fats, Carbohydrates, Vitamins, Minerals, Water

– Defined as : Nutrients one must obtain from diet (digestive system)

The Body’s Nutritional Requirements

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The Body’s Nutritional Requirements

• What is a Calorie (C)

• Energy in foods=

• Daily requirement:

• Of the six essential nutrients, only 3 supply

energy:

– Fat =

– Protein =

– Carbohydrates =

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LIPIDS (FATS)

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Lipids (Fats)

• Three Main Classes: 1) Steroids

2) Phospholipids and 3) Triglycerides (food fats)

• Triglycerides function in:

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• Hydrogenation

– Increases:

– Purpose is to:

• Trans Fatty Acids

– Formed through:

– Increases:

– Decrease:

Fats and Your Health

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Fats and Your Health • Cholesterol (Steroid)

– High Density Lipo-Protein (HDL’s) -

– Low Density Lipo-Protein (LDL’s) –

• Beneficial Fats (polyunsaturated fats)

– Omega-3 fatty acids (fish)

– Omega-6 fatty acids (corn and soybean oil)

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• Dangers of high fat diets

-Difficulty managing weight

-Obesity, heart disease, etc.

-Increased risk of cancer

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Fats and Your Health

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• Recommended Intake

– AMDRs =

– Obtained from:

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Fats and Your Health

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PROTEINS

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Proteins

• Proteins Carry Out Many Different Functions:

– Function:

• Complete vs. Incomplete proteins

– Complete provide:

– Incomplete have:

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• Recommended Intake

– AMDRs =

• Obtained from:

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Proteins

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CARBOHYDRATES

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Carbohydrates • Composed of:

• Function to:

• Two groups:

– Simple Carbs:

• Found in:

– Complex Carbs:

• Starch and fiber

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Complex Carbohydrates: Whole vs.

Refined Grains

• Whole Grains =

• Whole Grains Contain:

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• Refined grains =

– Germ and bran:

– Retain:

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Complex Carbohydrates: Whole vs.

Refined Grains

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Fiber – A Closer Look

• Dietary fiber-

– Fiber present naturally in:

• Functional fiber –

• Recommended intake =

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The Glycemic Index

• Foods with a high glycemic index are:

– High glycemic index foods:

– May increase:

• Foods w/ Low Glycemic index:

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Carbohydrates

• Recommended carbohydrate intake

– Men and women require the same amount

– AMDRs =

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Vitamins

• Organic

• Aid in chemical reactions; important in RBC

production

• Required in small amounts

• Humans need 13 vitamins:

– Four Fat Soluble:

– Nine Water Soluble:

– Sources:

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Minerals

• Inorganic

• Help regulate body functions

• Growth & maintenance of body tissues

• 17 essential minerals

– Major minerals =

– Trace Minerals =

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Water

• Human body =

• Food and fluid intake provide:

• Men need:

• Women need:

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Other substances in food

• Antioxidants

– Protect body from free radical damage

– Are phytochemicals (may prevent chronic

disease)

– Examples:

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Dietary Guidelines for Americans

• Eat a variety of nutrient-dense foods

• Control calorie intake

• Be physically active every day

• Eat plenty of grains, vegetables and fruits

• Choose fats wisely

• Choose carbohydrates wisely

• Use little salt and sugar

• Moderation of alcohol consumption

• Keep foods safe to eat

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• Causes of foodborne Illnesses:

– Mainly bacteria

– Fewer viruses

– Can cause cramps, gastroenteritis, nausea, vomiting, etc.

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Food Safety

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• Environmental Contaminants

– Contaminants in food growing environment

– Examples:

– Effects of contaminants depends on:

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Food Safety

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Food Safety

Food Additives are Added to :

(1) Maintain or improve nutritional quality

(2) Maintain freshness

(3) Help in processing or preparation

(4) Alter taste and appearance

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Food Safety

• Organic foods

– Limits on pesticide residues

– Animals given organic feed; Animals have

access to outdoors

– No antibiotics or growth hormones given to

animals

– Genetic engineering is prohibited

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My Pyramid

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Vegetarians

• Reasons

• Types: – Vegans (plants

only)

– Lacto-vegetarians (plant & dairy)

– Lacto-ovo-vegetarians (plants, dairy, eggs)

• Require Vitamin B-12

• Vitamin D

• Calcium

• Iron , zinc