Nutrition
Nutritional Requirements: Components of a Healthy Diet
• Essential nutrients =
Energy from Food
• 3 classes of essential nutrients supply energy
• Kilocalorie 1
Sources of Energy in the Diet
Complete & Incomplete PRO
• Complete PRO sources • Incomplete PRO sources Recommended PRO Intake
• Adequate daily intake of PRO • Acceptable Macronutrient Distribution Range
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Fats—Essential in Small Amounts
Trans Fatty Acids
• The process of hydrogenation, in which hydrogen’s are added to unsaturated fats, produces a mixture of saturated fatty acids & standard & trans forms of unsaturated fatty acids
standard & trans forms of unsaturated fatty acids
• Trans fatty acids have an atypical shape that affects their chemical activity
Total Fat Content of Foods
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What is the bottom LINE?
Fats & Health
• Fats affect bld cholesterol levels
Fats & Health
• Fats also affect
• Best choices Fats & Health
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Carbohydrates
An Ideal Source of Energy
Simple & Complex CHO’s
• Simple CHO’s contain 1 or 2 sugar units in each molecule
• Complex CHO’s consist of chains of many sugar molecules
Refined CHO’s vs. Whole Grains
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Recommended CHO Intake
• Adequate daily intake of CHO = 130 grams
• Acceptable Macronutrient Distribution Range • Limit on intake of added sugars
– Food & Nutrition Board: 25% or less of total daily calories
– World Health Organization: 10% or less of total daily calories
Acceptable Macronutrient Distribution Ranges: Summary
• Protein • Fat • CHO Sources of Fiber
• All plant foods contain fiber, but processing can remove it
• Good sources of fiber:
Good sources of fiber
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Recommended Intake of Fiber
• Women =
• Men =
Vitamins—Organic Micronutrients
• Vitamins • 4 fat‐soluble vitamins:
Vitamins
• Vitamins are abundant in fruits, vegetables, & grains; they are also added to some processed foods
• If you consume too much or too little of a particular vitamin, characteristic symptoms of excess or deficiency
vitamin, characteristic symptoms of excess or deficiency can develop
• Vitamins commonly lacking in the American diet:
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–
–
–
Vitamin A
Vitamin C
Vitamin B‐6
Vitamin E
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Minerals—Inorganic Micronutrients
• Minerals • There are about 17 essential minerals:
– Major minerals (those that the body needs in amounts exceeding 100 mg/day) include:
•
– Essential trace minerals include:
•
Minerals
• If you consume too much or too little of a particular mineral, characteristic symptoms of excess or deficiency can develop
• Minerals commonly lacking in the American diet:
Water—A Vital Component
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Nutritional Guidelines: Planning Your Diet
• Dietary Reference Intakes (DRIs)
– standards for levels of nutrient intake to prevent nutrient deficiencies and reduce the risk of chronic disease
• Food Guide Pyramid
– a food‐group plan that provides practical advice to ensure a balanced intake of essential nutrients
• Dietary Guidelines for Americans
– general principles of good nutrition intended to help prevent certain diet‐related diseases
The Food Guide Pyramid: A Guide to Daily Food Choices
Daily Values
• Daily Values = a simplified version of the RDAs used on food labels
• Also
Also included in Daily Values are standards for included in Daily Values are standards for
nutrients with no established RDA
• Shown on food labels in terms of a 2000‐
calorie diet
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Food Labels
Read labels to learn more about your food
your food choices. Nutrient Density These beverages have about the same number of calories in a 12‐ounce serving, but the cola and tea provide few nutrients besides added sugars (about 10 teaspoons). Orange juice and milk are rich in many nutrients. (Color bars represent percentage of recommended daily intake or limit for each nutrient.)
Dietary Challenges for Special Population Groups
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Dietary Challenges for Special Population Groups: Athletes
• Energy intake—adequate calories and nutrients
• Carbohydrates—60 to 65% of total daily calories for most athletes, up to 70% for endurance athletes
• Protein (grams per day per kilogram of body weight)
Protein (grams per day per kilogram of body weight)
– Endurance athletes: 1.2 to 1.4 grams
– Heavy strength training: 1.6 to 1.7 grams
• Fluids—remain hydrated
– 14 to 22 oz of fluid two hours before strenuous event
– 6 to 12 oz every 15–20 minutes during exercise
– Replace fluids after event (check body weight)
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