Nutrition Basics
Chapter 8
Nutritional Requirements:
Components of a Healthy Diet
O 45 essential nutrients
O Proteins, Fats, Carbohydrates, Vitamins, Minerals and
Water.
O Fuel potential. Kilocalories (kcalorie).
O 1 Kcalorie = amount of heat it takes to raise the temperature
of 1 liter of fluid 1 degree of centigrade.
O 2000 kcalorie or calories per day meets a person’s needs.
O 3 supply energy
O Fat = 9 calories per gram
O Protein = 4 calories per gram
O Carbohydrates = 4 calories per gram
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Proteins
O Forms muscle, bone, blood, enzymes, hormones and
cell membrane.
O Twenty common amino acids
O Nine essential amino acids.
O Eleven nonessential amino acids
(e.g.,
meat, fish, poultry, eggs, milk, cheese, and soy).
O Complete proteins provide all essential amino acids
O Most plant proteins are incomplete (e.g., peas, beans, and
nuts).
O Recommended amount
O 0.8 gram per kilogram of body weight (0.36g
per pound)
O 10-35% of total calorie intake
O Average is 15-16%
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Fats or Lipids
O Most concentrated source of energy
O stored energy and provides insulation and support for
body organs
O Two fats
O Linoleic acid (unsaturated fatty acid)
O Alpha-linoleic acid (polyunsaturated fatty acid)
O Triglycerides - glycerol molecule with 3 fatty acids
O
O
O
O
O
Saturated Fat (solid at room temperature)
Mono-unsaturated
Poly-unsaturated
Hydrogenation (H+ + unsaturated fat)
Trans fatty acids
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Fats and Health
O Cholesterol
*required for synthesis of cell membranes, vitamin D, and hormones
O High Density Lipo-Protein (HDLs) – good cholesterol; transport cholesterol
out of arteries
O Low Density Lipo-Protein (LDLs) – bad cholesterol; transport cholesterol to
organs and tissues, causing fat deposits on arterial walls
O Absorbs Fat-soluble vitamins (A,D,E & K)
O Make up 25%-35% of total daily calories
O 7% from saturated fat
O 10% from polyunsaturated fat
O 20% from monounsaturated fat
O Omega-3 fatty acids – AMDR -5-10%
O Omega-6 fatty acids – AMDR – 0.6-1.2%
O Recommended Intake
O Adults
O Men 17 grams per day of linoleic and 1.6 grams of alpha-linoleic
O Women 12 grams per day of linoleic and 1.1 grams of alpha-linoleic
O Only 3-4 teaspoons (15-20 grams) of vegetable oil per day
O AMDRs for total fat 20-35%
AMDR=Acceptable Macronutrient Distribution Ranges
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Chapter 9
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Carbohydrates
O Supply energy for the body cells
O Two groups
O Simple Carbs: One or two sugar units
O Fruit, sugar, honey, malt (e.g., barley or wheat), and milk
O Complex Carbs: Multiple sugar units
O Starches and fiber
O Grains – wheat, rye, rice, oats, barley, and millet (white grains)
O Legumes – dry beans, peas, and lentils
O Tubers – potatoes and yams
O Digestion
O Mouth and small intestines
O Break down to glucose
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Refined Carbohydrates Versus
Unrefined (Whole) Grains
O All grains before processing
O Inner layer, germ
O Middle layer, endosperm
O Outer layer, bran
O During processing
O Germ and bran are removed leaving just the starch of the
endosperm
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Glycemic Index and
Glycemic Response
O Insulin and glucose levels
O Quick rise in glucose and insulin levels
= high glycemic index
O Eating high glycemic index foods may
increase appetite
O May increase risk of diabetes and
heart disease
O Unrefined grains, fruits, vegetables
and legumes – relatively low
glycemic index
http://www.glycemicedge.com/glycemic-index-chart/
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Recommended Carbohydrate Intake
O Average American – 200-300 grams
O 130 grams needed to meet the body’s requirements for
essential carbohydrates
O Adults – 45-65% of total daily calories or 225-325
grams
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Fiber
O Food and Nutrition Board
O Dietary fiber nondigestible carbohydrate that is
present naturally
O Functional fiber nondigestible carbohydrate that has
been isolated or synthesized
O Total fiber is the sum of both
O Sources
O All plant substances
O Recommended intake
O 38 grams for adult men
O 25 grams for adult women
O Needs to come from foods not supplements
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Vitamins
O Organic (carbon-containing) substances required
in small amounts to promote specific chemical
reactions (catalyst) within a living cell.
O Thirteen vitamins:
O Four Fat Soluble: A, D, E, and K.
O Nine Water Soluble: C and 8 B-complex vitamins. Thiamin (B1),
Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, B-12, Biotin
and Pantothenic acid.
O Sources:
O Human body does not manufacture most vitamins
O Abundant in fruits, vegetables and grains
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Minerals
O Inorganic compounds.
O Helps to regulate body functions, aid in growth,
maintenance of body tissues, and a catalyst
for energy release.
O 17 essential minerals.
O Major minerals -
100 milligrams or more.
O calcium, phosphorus (e.g., additives), magnesium (e.g.,
nuts), sodium, potassium, iron, and chloride (e.g.,
additives, such as sodium chloride).
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Water
O Composed of about 50-60% water
O Can live up to 50 days without food , but only a
few days without water
O Water and other beverages make-up 80-90% of
your daily water intake
O Men – 3.7 total liters of water, with 3.0 liters
(13 cups) coming from beverages
O Women – 2.7 total liters of water, with 2.2 (9
cups) coming from beverages
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Other Substances in Food
Antioxidants –
O Reduction in cancers
O Vitamin C & E, selenium (e.g.,
nuts), carotenoids
O Phytochemicals
O Soy foods may help lower
cholesterol levels
O Cruciferous vegetables render
some carcinogenic compounds
harmless
O Allyl sulfides (garlic and onions)
boosts the cancer-fighting
immune cells
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Chapter 9
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Basal Metabolic Rate
Your basal metabolic rate, or BMR, is the minimum calorific
requirement needed to sustain life in a resting individual. It can be
looked at as being the amount of energy (measured in calories)
expended by the body to remain in bed asleep all day!
BMR can be responsible for burning up to 70% of the total calories
expended, but this figure varies due to different factors (see below).
Calories are burned by bodily processes such as respiration, the
pumping of blood around the body and maintenance of body
temperature. Obviously the body will burn more calories on top of
those burned due to BMR.
Harris-Benedict
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age)
Note: 1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.
Example:
You are female
You are 30 yrs old
You are 5' 6 " tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 - 141 = 1339
calories/day
Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day
training, i.e marathon, contest etc.)
Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1339 = 2075 calories/day
Determine the energy cost: ______________________
USDA’s MyPyramid
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Vegetarians
O Possible reasons:
O A food plan for
health
environmental concerns
financial considerations
ethics or religion
O Types:
O Vegans (no animal products at all)
O Lacto-vegetarians (milk and cheese)
O Lacto-ovo-vegetarians (eggs and
milk)
O Partial vegetarians,
semivegetarians, and
pescovegetarians (eggs, dairy
products, poultry and seafood)
vegetarians
O Vitamin B-12
O Vitamin D
O Calcium
O Iron
O Zinc
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Protecting Yourself Against Foodborne Illness
O Causes of Foodborne
Illnesses
Campylobacter jejuni
Salmonella
Shigella
Escherichia coli
Listeria
monocytogenes
O Staphylococcus
O Clostridium botulinum
O Norovirus
O
O
O
O
O
Campylobacter jejuni
Staphylococcus
O Preventing and
treating foodborne
illnesses
O Environmental
Contaminants and
organic foods
O Food Allergies
Salmonella
Escherichia coli
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Food Allergies and
Food Intolerances
O Food allergies
O Reaction of the body’s immune system
O Affect 2% of the adult population
O 4-6% of infants
O 90% of food allergies
O Cow’s milk, eggs, peanuts, tree nuts, soy, wheat, fish, and
shellfish
O Food intolerances (metabolic problems)
Organic food: http://www.youtube.com/watch?v=wz0MHW5h-Lc&feature=related
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Organic food: http://www.youtube.com/watch?v=wz0MHW5h-Lc&feature=related
Wellness Worksheet
Assignment
Wellness Worksheets can be accessed online at
www.mhhe.com/fahey8e
1.
2.
3.
4.
5.
From the website above, click on “student edition” at the
bottom left column.
Click on “wellness worksheets”
Click on “126 Wellness Worksheets are available online” in
the middle of the page.
Click on “65: Determining Daily Energy and Macronutrient
Intake Goals” and complete the worksheet.
Print out the completed worksheet and submit on Monday,
March 19th