Chapter 5
Nutrition
1
Which of the following is not a
macronutrient
A.
B.
C.
D.
Water
Vitamins
Protein
Fat
25%
Water
25%
25%
Vitamins
Protein
25%
Fat
2
The main provider of energy for
the brain and nervous system is
A.
B.
C.
D.
glucose.
lactose.
galactose.
sucrose.
25%
glucose.
25%
25%
lactose.
galactose.
25%
sucrose.
30
3
Fats play a key role in our diet
A. True
B. False
50%
True
50%
False
4
What do you think is fat’s purpose?
Rank
1
2
3
4
5
6
Responses
Other
5
Types of Nutrients
• Essential nutrients: needed to build,
maintain, and repair tissues and regulate
body functions
• Macronutrients: needed in large amounts
– Water, carbohydrates, proteins, fats
• Micronutrients: needed in small amounts
– Vitamins, minerals
6
8
Jigsaw Activity
•
•
•
•
•
•
•
You will be split into a group
List your nutrient
What is the role in the body?
Recommendations
What people often do?
Find a fun fact
Before we start let’s get a baseline of what we
know already
9
Water—The Unappreciated Nutrient
• Function:
– Digests, absorbs, transports nutrients
– Helps regulate body temperature
– Carries waste out of the body
– Lubricates our body parts
• Fluid balance: right amount of fluid inside
and outside each cell; maintained by
electrolytes
10
Water—The Unappreciated Nutrient
• In most places in U.S. tap water is of equal
or superior quality to bottled water
• 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
11
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)
12
Simple and Complex Carbohydrates
• Simple carbohydrates:
– Easily digestible and composed of one or two units of sugar
• Glucose, fructose, galactose, lactose, maltose, sucrose
• Glucose travels to liver where it can be stored as
glycogen for future energy needs
• Too many simple carbohydrates leaves you with a “sugar
high”, followed by a feeling of depletion, and a craving for
more sugar
– Added sugars have even more dramatic effect
– High fructose corn syrup (HFCS)
• Artificial sweeteners touted as alternative
– Safety concerns; effect on appetite and insulin
13
Simple and Complex Carbohydrates
• Complex carbohydrates:
– Composed of multiple sugar units including
starches and dietary fiber
– Sources:
• Whole grains (whole wheat, brown rice, oatmeal, corn)
• Vegetables; some fruit
– Whole grains preferred over refined
carbohydrates (white flour products)
• Provide more nutrients
• Slow digestive process
• Make you feel full longer
14
Fiber
• Dietary 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
• Soluble fiber dissolves in water and lowers
cholesterol
• Insoluble fiber passes through digestive tract
unchanged; serves as natural laxative
15
Fiber
• RDA:
– 25 grams/day for women (aged 19-50)
– 38 grams/day for men (aged 14-50)
• 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
16
Protein—Nutritional Muscle
• Function:
– Build and maintain muscles, bones, and other
body tissues
– Form enzymes that facilitate chemical reactions
– Constructed from 20 different amino acids
• Essential amino acids must be supplied by foods
• Types:
– Complete proteins
– Incomplete proteins
• RDA:
– 0.36 grams per pound of body weight
17
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
– For example, beans and rice
18
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
19
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)
20
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
21
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
22
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
23
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
24
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)
• Calcium, chloride, magnesium, phosphorous, potassium, sodium
– Microminerals (need less than 100 mgs/day)
• Chromium, cobalt, copper, fluorine, iodine, iron, zinc, manganese,
nickel, and others
• A balanced diet provides all the essential minerals the
body needs per day
25
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
26
Key Vitamins and Minerals
Copyright © 2015
27
Overview of RDIs
28
Other Substances in Food:
Phytochemicals
• Phytochemicals: substances naturally produced by
plants
• May keep cells healthy, slow tissue degeneration,
prevent carcinogens, reduce cholesterol, protect
heart, maintain hormone levels, keep bones strong
• Three important types of phytochemicals:
– Antioxidants: neutralize free radicals
– Phytoestrogens: lower cholesterol and reduce risk of
heart disease
– Phytonutraceuticals: may inhibit growth of cancer and
heart disease
29
The Color Wheel of Foods
30
What percentage of Americans are
considered obese?
A.
B.
C.
D.
1/3
¼
½
2/3
25%
1/3
25%
25%
¼
½
25%
2/3
31
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
32
The Stages of Behavior Change
Obesity Issues in School Age Children
•
http://www.publichealthadvocacy.org/research/overweightdocs2012/Overweight_Kern%20County%20fact%20sheet.pdf
Obesity Trends Among U.S. Adults
Between 1985 and 2010
Definitions:
• Obesity: Body Mass Index (BMI) of 30 or higher.
• Body Mass Index (BMI): A measure of an adult’s weight
in relation to his or her height, specifically the adult’s
weight in kilograms divided by the square of his or her
height in meters.
Obesity Trends Among U.S. Adults
Between 1985 and 2010
Source of the data:
• The data shown in these maps were collected through
CDC’s Behavioral Risk Factor Surveillance System (BRFSS).
Each year, state health departments use standard
procedures to collect data through a series of telephone
interviews with U.S. adults. Height and weight data are
self-reported.
• Prevalence estimates generated for the maps may vary
slightly from those generated for the states by BRFSS
(http://aps.nccd.cdc.gov/brfss) as slightly different analytic
methods are used.
• In 1990, among states participating in the Behavioral Risk Factor
Surveillance System, 10 states had a prevalence of obesity less
than 10% and no state had prevalence equal to or greater than
15%.
• By 2000, no state had a prevalence of obesity less than 10%, 23
states had a prevalence between 20–24%, and no state had
prevalence equal to or greater than 25%.
• In 2010, no state had a prevalence of obesity less than 20%.
Thirty-six states had a prevalence equal to or greater than 25%;
12 of these states (Alabama, Arkansas, Kentucky, Louisiana,
Michigan, Mississippi, Missouri, Oklahoma, South Carolina,
Tennessee, Texas, and West Virginia) had a prevalence equal to
or greater than 30%.
Obesity Trends* Among U.S. Adults
BRFSS, 1990, 2000, 2010
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
2000
1990
2010
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 1985
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1986
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1987
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1988
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1989
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1990
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1991
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1992
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1993
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1994
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1995
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1996
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1997
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20%
Obesity Trends* Among U.S. Adults
BRFSS, 1998
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20%
Obesity Trends* Among U.S. Adults
BRFSS, 1999
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20%
Obesity Trends* Among U.S. Adults
BRFSS, 2000
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20%
Obesity Trends* Among U.S. Adults
BRFSS, 2001
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2002
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2003
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2004
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2005
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 2006
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 2007
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 2008
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 2009
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 2010
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
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
65
2010 Dietary Guidelines for Americans: Key
Messages
66
Dietary Guidelines for Americans
• MyPlate: visual icon designed to raise
awareness and health literacy about the
different food groups
– Emphasize foods high in nutrient density
• 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
67
68
Estimated Calorie Requirements
69
Dietary Guidelines for Americans
• 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
• Limit red meat consumption
– Link to heart disease, cancer, and diabetes
70
Supertrack Scavenger Hunt
• Complete the Supertrack Scavenger Hunt
• Bring in by Thursday or Tuesday to receive
credit.
• Posted in Moodle
71
Vegetarian Diets
• 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
72
Daily Values on 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
– Shows % of Daily Value: recommended daily
intake of specified nutrients
73
Nutrition Facts Food Label
74
Front-of-Package Food Labels
• FDA’s authority to regulate health claims
on front-of-package (FOP) food labels is
limited
– Institute of Medicine found these labels
provide little guidance and cause confusion
• 12 different symbols, logos, and icons
– Recommended a standard for FOP labels
75
Recommended FOP Labels
76
Proposed Changes to the Nutrition
Facts Label
• 2014 proposed changes to Nutrition Facts
label for packaged food
– Mandated inclusion of information on added
sugars
– Updated reference amounts
– Specified calorie and nutrition information based
on whole package not just serving size
– Information on potassium and vitamin D in
packaged food required
– Altered label format to emphasize calories,
serving size, and Percent Daily value
77
Restaurant Menu Labels
• 2010 Patient Protection and Affordable
Care Act includes new requirement: all
chain restaurants provide calorie labeling
on their menus
• Preliminary research suggests consumers
are no more likely to choose healthier
menu items
78
Current Consumer Concerns
• Overconsumption of soft drinks
• High-sodium diets
• Food allergies and food intolerances
– Eight foods responsible for 90% of allergies: milk, eggs,
peanuts, tree nuts, shellfish, soy, and wheat
– Food intolerances such as lactose intolerance are less
severe
• Gluten-free diets
– Celiac disease: immune reaction to gluten which is found
in wheat, barley, rye, and triticale
• Overconsumption of energy bars and energy drinks
79
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
• Fast foods
• 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
80
Fast-Food Meal
81
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
82
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
83
Kitchen Safety
84
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
• Sixty percent of processed foods in
supermarkets contain one or more GM
ingredient
• Safety assessed by FDA’s Center for Food
Safety and Applied Nutrition (CFSAN)
85