Chapter 5 Nutrition © 2013 McGraw-Hill Education. All Rights Reserved. Understanding Nutritional Guidelines Dietary Reference Intakes (DRIs): recommended intake levels of essential nutrients for optimal health
Download ReportTranscript Chapter 5 Nutrition © 2013 McGraw-Hill Education. All Rights Reserved. Understanding Nutritional Guidelines Dietary Reference Intakes (DRIs): recommended intake levels of essential nutrients for optimal health
Chapter 5 Nutrition © 2013 McGraw-Hill Education. All Rights Reserved. 1 Understanding Nutritional Guidelines Dietary Reference Intakes (DRIs): recommended intake levels of essential nutrients for optimal health Recommended Dietary Allowance (RDA): represents the average daily amount of any one nutrient to protect against nutritional deficiency Acceptable Macronutrient Distribution Range (AMDR): intake levels of essential nutrients that provide adequate nutrition and reduce risk of chronic disease © 2013 McGraw-Hill Education. All Rights Reserved. 2 Understanding Nutritional Guidelines USDA MyPlate: graphic nutritional tool developed to accompany the 2010 Dietary Guidelines for Americans Daily Values: standards used on food labels to indicate how a particular food contributes to the recommended daily intake of major nutrients in a 2,000-calorie diet © 2013 McGraw-Hill Education. All Rights Reserved. 3 Types of Nutrients Essential nutrients: needed to build, maintain, and repair tissues and regulate body functions Macro-nutrients: needed in large amounts Water, carbohydrates, proteins, fats Micro-nutrients: needed in small amounts – Vitamins, minerals Calorie: measure of energy provided by food 9 calories per gram of fat 4 calories per gram of carbohydrates and proteins © 2013 McGraw-Hill Education. All Rights Reserved. 4 Water—The Unappreciated Nutrient Function: Digests, absorbs, transports nutrients Helps regulate body temperature Carries waste out of the body Lubricates our body parts RDA: 1 to 1.5 milliliters per calorie spent 2 to 3 liters, or 8 to 12 cups of fluid Water needs can vary depending on several factors, such as foods consumed and activity level © 2013 McGraw-Hill Education. All Rights Reserved. 5 Carbohydrates—Your Body’s Fuel – The body’s main source of energy Fuel most of the body’s cells during daily activities Used by muscle cells during high-intensity exercise Only source of energy for brain cells, red-blood cells, and some other types of cells Types: Simple carbohydrates (sugars) Complex carbohydrates (starches and dietary fibers) RDA: 130 grams for males and females (aged 1–70) © 2013 McGraw-Hill Education. All Rights Reserved. 6 Simple and Complex Carbohydrates Simple carbohydrates: Easily digestible and composed of one or two units of sugar Glucose, fructose, galactose, lactose, maltose, sucrose Complex carbohydrates: Sources: Whole grains (whole wheat, brown rice, oatmeal, corn) Vegetables Some fruit © 2013 McGraw-Hill Education. All Rights Reserved. 7 Fiber Complex carbohydrate found in plants that cannot be broken down by the digestive tract Fiber allows for passage of food quickly through the intestines, which helps prevent hemorrhoids and constipation RDA: 25 grams/day for women (aged 19-50) 38 grams/day for men (aged 14-50) © 2013 McGraw-Hill Education. All Rights Reserved. 8 Fiber Fiber is best obtained through diet, not pills or supplements Sources of fiber: Fruits Vegetables Dried beans Peas and other legumes Cereals Grains Nuts Seeds © 2013 McGraw-Hill Education. All Rights Reserved. 9 Protein—Nutritional Muscle Function: Build and maintain muscles, bones, and other body tissues Form enzymes that facilitate chemical reactions Types: Complete proteins Incomplete proteins RDA: 0.36 grams per pound of body weight © 2013 McGraw-Hill Education. All Rights Reserved. 10 Protein—Nutritional Muscle Complete protein sources Animal proteins: meat, fish, poultry, milk, cheese, eggs Incomplete protein sources Vegetable proteins: grains, legumes, nuts, seeds, other vegetables Complementary proteins: proteins that in combination provide essential amino acids Mutual supplementation: nutritional strategy of combining two incomplete protein sources to provide a complete protein © 2013 McGraw-Hill Education. All Rights Reserved. For example, beans and rice 11 Fats—A Necessary Nutrient Principal form of stored energy in the body Provide essential fatty acids Role in the production of other fatty acids and Vitamin D Provide the major material for cell membranes and for the myelin sheaths that surround nerve fibers Assist in absorption of fat-soluble vitamins Affect texture, taste, and smell of foods Provide emergency reserve when we are sick or when our food intake is diminished RDA: 20–35% of calories from fat with only about one-third coming from saturated fats © 2013 McGraw-Hill Education. All Rights Reserved. 12 Types of Fat Saturated fat: found in animal products and other fats that remain solid at room temperature Beef Pork Poultry Whole-milk dairy products Certain tropical oils (coconut and palm) Certain nuts (macadamia) © 2013 McGraw-Hill Education. All Rights Reserved. 13 Types of Fat Monounsaturated fat: found primarily in plant sources, are liquid at room temperature, and are semisolid or solid when refrigerated Olive, safflower, peanut and canola oils Avocados Many nuts Polyunsaturated fat: commonly referred to as “oil”; liquid at room temperature and when refrigerated Corn and soybean oils Fish, including trout, salmon, and anchovies © 2013 McGraw-Hill Education. All Rights Reserved. 14 Cholesterol A waxy substance that is needed for several important body functions The body produces it from the liver and obtains it from animal food sources (meat, cheese, eggs, milk) Too much cholesterol can clog arteries and lead to cardiovascular disease LDLs (low density lipoproteins) are the “bad” cholesterol, while HDLs (high density lipoproteins) are considered “good” Recommended: consume no more than 300 milligrams per day © 2013 McGraw-Hill Education. All Rights Reserved. 15 Trans Fats Liquid vegetable oils that have been chemically changed through the process of hydrogenation to extend the shelf life of processed foods Pose a risk to cardiovascular health by raising LDL levels and lowering HDL levels Foods high in trans fatty acids include: Crackers, cookies, chips Cakes and pies Doughnuts Deep fried foods like French fries © 2013 McGraw-Hill Education. All Rights Reserved. 16 Omega-3 and Omega-6 Fatty Acids Omega-3s: contain alpha-linolenic acid, which helps slow the clotting of blood, improves arterial health, and lowers blood pressure Omega-6s: contain linolenic-acid and are important to health, though they are often consumed too much by Americans © 2013 McGraw-Hill Education. All Rights Reserved. 17 Minerals—A Need for Balance • Minerals are naturally occurring substances needed by the body in small amounts – • Build strong bones and teeth, and help carry out metabolic processes and body functions The body needs 20 essential minerals – Macrominerals (need at least 100 mgs/day) • – Microminerals (need less than 100 mgs/day) • • Calcium, chloride, magnesium, phosphorous, potassium, sodium Chromium, cobalt, copper, fluorine, iodine, iron, zinc, manganese, nickel, and others A balanced diet provides all the essential minerals the body needs per day © 2013 McGraw-Hill Education. All Rights Reserved. 18 Vitamins—Small But Potent Nutrients Naturally occurring organic substances needed by the body in small amounts Serve as catalysts for releasing energy from carbohydrates, proteins, and fats while maintaining other body components Your body needs at least 11 specific vitamins A, C, D, E, K, and the B-complex vitamins Vitamins can be found in a variety of foods, so often supplements are unnecessary © 2013 McGraw-Hill Education. All Rights Reserved. 19 Dietary Guidelines for Americans Two-thirds of Americans are now overweight or obese Focus is on stopping and reversing the spread of overweight and obesity Approaches to change: Individual Environmental Food supply © 2013 McGraw-Hill Education. All Rights Reserved. 20 Dietary Guidelines for Americans Four main goals: Reduce calorie intake and increase physical activity Move toward a more plant-based diet composed of nutrient-dense foods Reduce intake of foods containing added sugars and solid fats and reduce overall sodium and refined grain consumption Meet the 2008 Physical Activity Guidelines provided by the U.S. Department of Health and Human Services © 2013 McGraw-Hill Education. All Rights Reserved. 21 Dietary Guidelines for Americans Individual calorie requirements are calculated based on sex and age at three activity levels: Sedentary: only light physical activity Moderately active: equivalent to walking 1.5 miles per day at 3–4 mph Active: more than 3 miles per day at 3–4 mph © 2013 McGraw-Hill Education. All Rights Reserved. 22 Dietary Guidelines for Americans MyPlate: visual icon designed to raise awareness and health literacy about the different food groups DASH Eating Plan: Dietary Approaches to Stop Hypertension Recommendations for specific groups Children and adolescents Older adults Pregnant and breastfeeding women Overweight adults and children People with chronic conditions © 2013 McGraw-Hill Education. All Rights Reserved. 23 Planning a Vegetarian Diet Vegetarian diets may offer protection against obesity, heart disease, high blood pressure, diabetes, digestive disorders, and some forms of cancer Vegetarians need to make sure their diets provide the energy intake and food diversity necessary to meet dietary guidelines © 2013 McGraw-Hill Education. All Rights Reserved. 24 Daily Values and Food Labels FDA regulates food labels List serving size and number of servings Give total calories and calories from fat Look for foods with no more than 30 percent of their calories from fat Show how much the food contributes to Daily Values for important nutrients FDA’s authority to regulate health claims on front-ofpackage (FOP) food labels is limited Institute of Medicine found these labels provide little guidance and cause confusion Recommended a standard for FOP labels © 2013 McGraw-Hill Education. All Rights Reserved. 25 Nutrition Facts Food Label © 2013 McGraw-Hill Education. All Rights Reserved. 26 Current Consumer Concerns Overconsumption of soft drinks High-sodium diets Food allergies and food intolerances 7% of children, 2% of adults have food allergies Food intolerances such as lactose intolerance are less severe Overconsumption of energy bars, energy drinks, and relaxation drinks Fast foods © 2013 McGraw-Hill Education. All Rights Reserved. 27 Current Consumer Concerns Probiotics, prebiotics, and synbiotics Probiotics are living bacteria that may aid digestion; prebiotics are nondigestible carbohydrates that fuel probiotics Synbiotics combine the two Scientific studies have not confirmed health benefits Food deserts: low-income areas where more than 500 people or 33% have low access to a supermarket When fresh produce not available, people don’t have opportunity to choose a healthy diet © 2013 McGraw-Hill Education. All Rights Reserved. 28 Organic Foods Plant foods grown without synthetic pesticides or fertilizers Animal foods raised on organic feed without antibiotics or growth hormone USDA regulates labeling Research has not demonstrated health benefits, but environmental benefits are clear Look for foods that are not only organic but also locally grown Wash organic produce thoroughly © 2013 McGraw-Hill Education. All Rights Reserved. 29 Foodborne Illnesses Food intoxication: food poisoning in which food is contaminated by natural toxins Botulism Food infection: food poisoning in which food is contaminated by disease-causing microorganisms, or pathogens E. coli, salmonella, campylobacter Pet food can contain salmonella Use safe food practices and store food safely, especially leftovers © 2013 McGraw-Hill Education. All Rights Reserved. 30 Kitchen Safety © 2013 McGraw-Hill Education. All Rights Reserved. 31 Genetically Modified Foods Genetically modified (GM) organisms: genetic makeup has been changed to produce desirable results Selective breeding Modern biotechnology faster and more refined Many crops are already GM 60% of processed foods in supermarkets contain one or more GM ingredient Safety assessed by FDA’s Center for Food Safety and Applied Nutrition (CFSAN) © 2013 McGraw-Hill Education. All Rights Reserved. 32