nutrition basics -...
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© 2008 McGraw-Hill Higher Education. All rights reserved.
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