Transcript Document

Nutrition Basics
Chapter 12
© 2008 McGraw-Hill Higher Education. All rights reserved.
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The Body’s Nutritional Requirements
• Essential nutrients
– The Six Essential
Nutrients: Proteins,
Fats, Carbohydrates,
Vitamins, Minerals,
Water
– Defined as : Nutrients
one must obtain from
diet (digestive system)
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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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Fats and Your Health
• Hydrogenation
– Increases:
– Purpose is to:
• Trans Fatty Acids
– Formed through:
– Increases:
– Decrease:
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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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Fats and Your Health
• Dangers of high fat diets
-Difficulty managing weight
-Obesity, heart disease, etc.
-Increased risk of cancer
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Fats and Your Health
• Recommended Intake
– AMDRs =
– Obtained from:
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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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Proteins
• Recommended Intake
– AMDRs =
• Obtained from:
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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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Complex Carbohydrates: Whole vs.
Refined Grains
• Refined grains =
– Germ and bran:
– Retain:
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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
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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
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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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Food Safety
• Causes of foodborne Illnesses:
– Mainly bacteria
– Fewer viruses
– Can cause cramps, gastroenteritis, nausea,
vomiting, etc.
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Food Safety
• Environmental Contaminants
– Contaminants in food growing environment
– Examples:
– Effects of contaminants depends on:
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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-ovovegetarians
(plants, dairy,
eggs)
• Require Vitamin B12
• Vitamin D
• Calcium
• Iron , zinc
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