Chapter
8
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Nutritional Requirements:
Components of a Healthy Diet
 Nutritional Guidelines: Planning Your Diet
 Nutritional Planning:
Making Informed Choices about Food
 A Personal Plan: Applying
Nutritional Principles

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
Nutrition: Science of food and how
the body uses it in health and disease
 The body requires
about 45 essential nutrients
▪ Essential nutrients: Substances the
body must get from foods, because it
cannot manufacture them at all or not fast
enough to meet its needs. These nutrients
include proteins, fats, carbohydrates, vitamins,
minerals, and water
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 Macronutrient: Essential nutrient required
by the body in relatively large amounts
 Micronutrients: Essential nutrient required
by the body in minute amounts
 Digestion: Process of breaking down foods
into compounds the gastrointestinal tract
can absorb and the body can use
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
Kilocalorie: Measure of energy content
in food; 1 kilocalorie represents the
amount of heat needed to raise the
temperature of 1 liter of water 1°C;
commonly referred to as calorie
 A person needs about 2,000 kcals
per day to meet their energy needs
 Three nutrients provide energy:
protein (4kcal/g), fats (9kcal/g),
and carbohydrates (4 kcal/g)
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Protein: Essential nutrient that
forms important parts of the body’s
main structures (muscle and bones) as
well as blood, enzymes, hormones, and
cell membranes; also provides energy
 Amino acids: Building blocks of proteins

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
Complete and incomplete proteins
 Foods are “complete” protein sources
if they supply all nine essential amino acids
▪ Meat, fish, poultry, eggs, dairy products, and
other foods from animal sources
 “Incomplete” protein sources provide fewer
amino acids
▪ Plant sources such as beans, peas, and nuts
▪ Legumes: Vegetables like dried beans and
peas that are high in fiber and provide protein
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
Recommended protein intake
 Adequate daily intake of protein for adults
is 0.8 gram per kilogram of body weight
 The recommended range for intake is 10
to 35% of total daily calories
▪ Most Americans consume more protein than
they need each day
▪ Excess protein is stored as fat or burned for
energy
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
Fats are the most calorie-dense form
of energy (9 calories per gram)
 Linoleic acid and alpha-linolenic acid
 Types and sources of fat
▪ Most fats are triglycerides
▪ Unsaturated, monounsaturated,
polyunsaturated, or saturated
▪ Fats containing large amounts of saturated fatty
acids are usually solid at room temperature
▪ Generally found in animal products
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
Monounsaturated and
polyunsaturated fatty acids
 Hydrogenation: Process by which
hydrogens are added to unsaturated fats,
increasing degree of saturation and
turning liquid oils into solid fats;
produces mixture of saturated fatty
acids and standard and trans
forms of unsaturated fatty acids
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 Trans fatty acid (trans fat): Unsaturated
fatty acid produced during the process of
hydrogenation; trans fats have an atypical
shape that affects their chemical activity
 Cholesterol: Waxy substance found in blood
and cells and needed for synthesis of cell
membranes, vitamin D, and hormones
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 Low-density lipoprotein (LDL): Blood fat
that transports cholesterol to organs and
tissues; excess amounts cause accumulation
of fatty deposits on artery walls
 High-density lipoprotein (HDL): Blood fat
that helps transport cholesterol out of the
arteries, thereby protecting against heart
disease
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Adult men need about 17 grams
per day of linoleic acid and 1.6
grams per day of alpha-linolenic acid
 Women need 12 grams of linoleic acid
and 1.1 grams of alpha-linolenic acid
 AMDR for total fat is 20 to 35% of total
calories
 AMDR for omega-6 fatty acids is 5 to 10%
and for omega-3 fatty acids it is 0.6–1.2%

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
Carbohydrate: Essential nutrient; sugars,
starches, and dietary fiber are
carbohydrates
 Classified as either simple or complex
 Simple carbohydrates are single sugar
molecules (monosaccharides) and
double sugars (disaccharides)
 Complex carbohydrates include
starches and most types of dietary fiber
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
Complex carbohydrates further
divided into refined carbohydrates
and unrefined or whole grains
 Refined carbohydrates usually retain the
calories of their unrefined counterparts
 Tend to be much lower in fiber, vitamins,
minerals, and other beneficial compounds
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
Unrefined carbohydrates tend to
take longer to chew and digest than
refined ones
 Generally enter bloodstream more slowly
 Consumption of whole grains linked to
reduced risk of heart disease, diabetes, and
cancer
 Plays important role in gastrointestinal
health and body weight management
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
Insulin and glucose levels rise
and fall following a meal or snack
containing any type of carbohydrate
 Glycemic index: Measure of how a
particular food affects blood glucose levels
 For people with such health concerns as
diabetes, glycemic index may be an
important consideration in choosing foods
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
Adequate daily intake of
carbohydrate is 130 grams per day
 Health experts recommend carbohydrates
make up 45 to 65% of total daily calories
▪ Athletes in training can especially benefit
from high-carbohydrate diets
▪ To reduce your intake of added sugars, limit
soft drinks, candy, desserts, and sweetened
fruit drinks
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
Types of dietary fiber
 Dietary fiber: Nondigestible carbohydrates
and lignin that are intact in plants
 Functional fiber: Nondigestible
carbohydrates either isolated from
natural sources or synthesized; these may
be added to foods and dietary supplements
 Total fiber: The total amount of dietary
fiber and functional fiber in the diet
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
Types of dietary fiber
 Soluble (viscous) fiber: Fiber that dissolves
in water or is broken down by bacteria in the
large intestine
 Insoluble fiber: Fiber that does not dissolve
in water and is not broken down by bacteria
in the large intestine
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
All plant foods contain some dietary fiber
 Fruits, legumes, oats (especially oat bran),
and barley all contain fiber that help
lower blood glucose and cholesterol levels

Recommended fiber intake
 The Food and Nutrition Board recommends
a daily fiber intake of 38 grams for
adult men and 25 grams for adult women
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
Vitamins: Carbon-containing
substances needed in small amounts
to help promote and regulate chemical
reactions and processes in the body
 Humans need 13 vitamins:
▪ 4 are fat-soluble (A, D, E, and K)
▪ 9 are watersoluble (C and the B
vitamins; thiamin, riboflavin, niacin,
vitamin B-6, folate, vitamin B-12,
biotin, and pantothenic acid)
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
Functions of vitamins
 Vitamins help chemical reactions;
contribute to production of red blood cells
and maintenance of nervous, skeletal, and
immune systems; and act as antioxidants
 Antioxidant: Substance that protects from
breakdown of body constituents by free
radicals; antioxidants’ actions include
binding oxygen, donating electrons to free
radicals, and repairing damage to molecules
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
Sources of vitamins
 Vitamins are abundant in fruits, vegetables,
and grains

Vitamin deficiencies and excesses
 Vitamin deficiency diseases most
often seen in developing countries
 Many Americans consume lower-thanrecommended amounts of several vitamins.
 Extra vitamins in diet also can be harmful
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
Minerals: Inorganic compounds needed
in relatively small amounts for
regulation, growth, and maintenance
of body tissues and functions
 17 essential minerals
▪ Anemia: Deficiency in the oxygencarrying material in the red blood cells
▪ Osteoporosis: Condition in which the bones
become thin and brittle and break easily;
due largely to insufficient calcium intake
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
Water is major component in foods and
the human body
 Person can live up to 50 days without food
 Person can only live a few days without
water
▪ Water is used in digestion and absorption of food
▪ Water is the medium in which most chemical
reactions in the body take place
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
Antioxidants
 Antioxidants, found in many
fruits and vegetables, can help block
formation and action of free radicals and
help repair the damage they cause
 Free radical: Electron-seeking compound
that can react with fats, proteins, and DNA,
damaging cell membranes and mutating
genes in its search for electrons; produced
through chemical reactions in the body and
by exposure to environmental factors
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
Phytochemical: Naturally occurring
substance found in plant foods
that may help prevent and treat
chronic diseases such as heart disease
and cancer; phyto means “plant”
 Cruciferous vegetables: Vegetables of
cabbage family including cabbage, broccoli,
brussel sprouts, kale, and cauliflower;
the flower petals of these plants form
the shape of a cross, hence the name
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
Dietary Reference Intakes (DRIs): 4
types of nutrient standards; Adequate
Intake (Al), Estimated Average
Requirement (EAR), and Recommended
Dietary Allowance (RDA) are levels of
intake adequate to prevent nutrient
deficiencies and reduce risk of chronic
disease; Tolerable Upper Intake Level
(UL) is maximum daily intake that is
unlikely to cause health problems
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Dietary Guidelines for Americans:
General principles of good
nutrition intended to help prevent
certain diet-related diseases
 MyPlate: A food-group plan with
practical advice to ensure a
balanced intake of essential nutrients
 Daily Values: Simplified version of the
RDAs used on food labels; includes values
for nutrients with no established RDA

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
Should you take supplements?
 Supplements lack the potentially
beneficial synergistic balance of
nutrients, phytochemicals, and fiber
 Food and Nutrition Board recommend
supplements for the following groups:
▪ Women capable of becoming pregnant
▪ People over age 50
▪ Smokers
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
USDA and DHHS issued
Dietary Guidelines for Americans
 Foods and food components to Reduce
▪ Processed foods
▪ Foods that contain synthetic sources of trans
fats
▪ Solid fats and added sugars
▪ Alcohol
▪ Daily sodium
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 Foods and nutrients to increase
▪ Fruits and vegetables
▪ Whole grains
▪ Fat-free and low-fat milk and milk products
▪ A variety of protein foods
▪ Replace solid fats with oil
▪ Foods that provide more potassium,
dietary fiber, calcium, and vitamin D
▪ Folic acid and iron for women who are
pregnant or may become pregnant
▪ Vitamin B-12 for adults aged 50 and older
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
Dietary Guidelines
for Americans
 Building healthy
eating patterns
▪ The USDA Food
Pattern (MyPlate)
▪ Vegetarian adaptations of
the USDA Food Pattern
▪ The DASH Eating Plan
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
Key messages of MyPlate:
 Personalization
 Daily physical activity
 Tracking and planning
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
USDA’s MyPlate
 Whole and Refined Grains
▪ Make at least half your grains whole grains
 Vegetables and fruits
▪ Fill half your plate with fruits and vegetables
 Dairy
▪ Use fat-free or low-fat milk and dairy products
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
USDA’s MyPlate
 Protein Foods (Meat and Beans)
▪ Select a variety of protein foods
 Oils
▪ Avoid trans fats
 Solid Fats and Added Sugars
▪ High consumption of high-fructose corn syrup
linked to obesity, diabetes, and other problems
 Physical Activity
▪ Choose moderate or vigorous activity
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SOURCE: U.S. Department of Agriculture. 2011. MyPlate. (http://www.choosemyplate.gov;
retrieved August 6, 2011).
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SOURCE: U.S. Department of Health and
Human Services and U.S. Department of
Agriculture.2011. Dietary Guidelines for
Americans, 2010, Appendix 7. USDA
Food
Patterns.(http://www.cnpp.usda.gov/Public
ations/DietaryGuidelines/2010/PolicyDoc/
PolicyDoc.pdf; retrieved August 7, 2011)
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The DASH eating plan
 MyPlate is available in Spanish
 Special adaptations of MyPlate
for children and for women who
are pregnant or breastfeeding
 The Mediterranean diet

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
Vegetarian: Someone who follows a diet
that restricts or eliminates foods of
animal origin
 Vegans
 Lacto-vegetarians
 Lacto-ovo-vegetarians
 Partial, semivegetarians,
or pescovegetarians
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
A food plan for vegetarians
 MyPlate.gov can be adapted for vegetarians
▪ Provide strategies for getting specific nutrients:
▪
▪
▪
▪
▪
Vitamin B-12
Vitamin D
Calcium
Iron
Zinc
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Two functional foods introduced in U.S.
were iodized salt and milk fortified with
Vitamins A and D
 More recently, manufacturers began
fortifying breads and grains with folic
acid to reduce neural tube defects

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Children and teenagers
 College students
 Pregnant and breastfeeding women
 Older adults
 Athletes
 People with special health concerns

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Food labels show serving sizes and
amounts of fat, saturated fat, trans
fat, cholesterol, protein, dietary fiber,
total carbohydrate, and sodium in each
serving
 Dietary Supplements

 Supplements are not legally considered
drugs and are not regulated the way drugs
are
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
Food additives
 Additives of potential concern: sulfites and
MSG

Foodborne illness
 Raw or undercooked animal products pose
greatest risk
 Pathogen: Microorganism that causes
disease
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
2010 Dietary Guidelines for Americans:
 Clean hands, food contact surfaces,
and vegetables and fruits
 Separate raw, cooked, and ready-to-eat
foods while shopping, storing, and
preparing foods
 Cook foods to a safe temperature
 Chill perishable foods promptly
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Food irradiation: Treatment of foods
with gamma rays, X rays, or high-voltage
electrons to kill potentially harmful
pathogens and increase shelf life
 Organic Foods

 Organic: Foods grown and produced
according to strict guidelines limiting
use of pesticides, nonorganic ingredients,
hormones, antibiotics, genetic engineering,
irradiation, and other practices
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
Guidelines for fish consumption
 Per FDA, EPA, and Dietary Guidelines for
Americans, pregnant and nursing mothers
should minimize exposure to mercury in
seafood:
▪ Avoid shark, swordfish, king mackerel, or
tilefish
▪ Eat 8 to 12 ounces a week of a variety of
shrimp, canned light tuna, salmon, pollock,
and catfish
▪ Check advisories
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
Assessing and changing your diet
 Analyze your current diet and
compare it with optimal dietary goals
 Use behavioral
self-management
techniques
and tips
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
Staying committed to a healthy diet
 Easiest when you choose and prepare your
own food at home
 Portion sizes in restaurants tend to be
larger than MyPlate serving size equivalents
 Many ethnic restaurants offer healthy
choices
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