Chapter Eight

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Dr Oz’snutritionarticle� Be sure to read it

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ConcussionArticle� Be sure to read it

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NutritionalRequirements:ComponentsofaHealthyDiet

� Essential nutrients are substances the body must get from food because it cannot manufacture them at all or fast enough to meet its needs ( These are also known as Macros)

� There are 45 essential nutrients broken down into 6 classifications:� Proteins� Carbohydrates� Fats� Vitamins� Minerals� Water

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NutritionalRequirements:ComponentsofaHealthyDiet� Six classes of essential nutrients, three supply

energy:� Fat = 9 calories per gram� Protein = 4 calories per gram� Carbohydrate = 4 calories per gram

� One kilocalorie represents the amount of heat it takes to raise the temperature of 1 liter of water 1 degree centigrade

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RecommendedDailyAllowance� https://ods.od.nih.gov/Health_Information/Dietary_R

eference_Intakes.aspx

� Recommended levels of nutrients for all categories

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SampleNutritionLabels

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SampleNutritionlabels

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SampleNutritionlabels

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Wheretofindnutritionlabels� http://www.myfitnesspal.com/food/calories/22162992

8

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Proteins—TheBasisofBodyStructure� Proteins form key parts of the body’s main structural components—

muscles and bones—and of blood, enzymes, cell membranes, and some hormones

� The building blocks of protein are amino acids� 20 amino acids� Types of Protein

� Complete (meat sources)� Incomplete (plant sources)

� Adequate daily protein intake for adults is .8 grams per kg of body weight

� 150 lb adult = 55 g of protein a day� AMDR for protein for adults is 10-35% of total daily calories

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Aminoacids� http://www.compoundchem.com/wp-

content/uploads/2014/09/20-Common-Amino-Acids-v3.png

� Alanine, arginine, aspartic acid, asparagine, cysteine, glutamine, glutamic acid, glycine, histidine, isoleucine, leucine, lysine, methionine, phenalalanine, proline, serine, threonine, tryptophan, tyrosine, valine

� http://www.nutrientsreview.com/proteins/amino-acids

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Vitaminsandminerals� http://www.healthrecoverytips.com/wp-

content/uploads/2014/07/ahs.png

� http://www.webmd.com/vitamins-supplements/ingredientmono-1024-taurine.aspx?activeingredientid=1024

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WebMDexplanationofvitamins� https://www.webmd.com/vitamins-and-

supplements/tc/vitamins-their-functions-and-sources-topic-overview#1

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Fats—EssentialinSmallAmounts� Fats, also known as lipids, supply energy, insulate the body, support

and cushion organs, absorb fat-soluble vitamins, add flavor and texture to foods

� Types of fats:� Saturated: many animal fats� Unsaturated

� Monounsaturated� Polyunsaturated

� Omega 6 fatty acids� Recommended intake:

� Men� 17 g of linoleic acid and 1.6 g of alpha-linoleic acid

� Women� 12 g of linoleic acid and 1.1 g of alpha-linoleic acid

� AMDR for total fat is 20-35% of total calories� Based on 2000 calorie diet would be ~400-700 cal/day

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TransFattyAcids� Trans fat is an unsaturated fatty acid produced during the

process of hydrogenation- man made as a preservative� Hydrogenation is a process in which hydrogen is added to

unsaturated fats, turning liquid fats into solids � Many prepared foods use this process � In large amounts, trans fats can lower HDL (good

cholesterol) levels and promote the risk of heart disease� For heart health, it is important to limit your consumption

of both saturated and trans fats by examining ingredients in food products

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FatsandHealth� Many studies have examined the role of dietary fats on

blood cholesterol levels and the risk of heart disease� Most Americans consume more saturated fats than trans

fats, both of which can raise LDL (low density lipoprotein/bad cholesterol)

� Monounsaturated fatty acids and polyunsaturated fatty acids improve cholesterol levels and have a number of heart healthy effects� Omega-3 and 6

� In addition to heart disease risk, dietary fats from red meat can raise the risk of cancer, especially colon cancer

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Figure 8.3 Types of fatty acids and their possible effects on health

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Carbohydrates—AnIdealSourceofEnergy� The primary function of dietary carbohydrate is to supply energy

to body cells. � Caloric value:

� 4 calories/gram� There are two main types:

� Simple (one or two sugar units/molecule)- sweet sugary drinks easily digested

� Complex (more than two sugar units/molecule)� Starches like potatoes, bread that are harder to digest. � Difference is: simple sugars higher glycemic index

� Recommended levels:� 225-325 grams based on a 2000 calorie intake/day� AMDR recommends 45-65% of total daily calories

� Carbohydrates are broken down into glucose, its simplest form

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RefinedCarbohydratesvs.WholeGrains

� Whole grains have higher nutritional values compared to refined carbohydrates in the following:� fiber, vitamins, minerals, and other beneficial compounds

� Whole grains (unrefined carbs) take longer to chew and digest, resulting in:� making people feel full sooner� entering the bloodstream more slowly� reducing the possibility of overeating� slower rise of blood sugar

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GlycemicIndexandGlycemicResponse� Glycemic index is a measure of how the ingestion of a

particular food affects blood glucose levels� Foods with a high Glycemic index cause quick and

dramatic rise in blood sugar levels� Diets rich in high glycemic index foods are linked to

increased risk of Diabetes and Heart disease, as well as increasing caloric intake

� High fiber foods and unrefined carbohydrates tend to have a lower gGlycemic index

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WhatIsFiber?� Dietary fiber is the term for indigestible carbohydrates that are

intact in plant sources� Fiber passes through the intestinal tract and provides bulk for

feces, assisting with bowel elimination� Types of fiber

� Soluble fiber: slows the body’s absorption of glucose, binding cholesterol-containing compounds in the intestines

� Insoluble fiber: binds with water, allowing fecal matter to become bulkier and softer

� Sources of Dietary Fiber� All plant food contain fiber; however, fruits, legumes, and oats contain

higher amounts� RDA for Fiber

� 38 grams for adult men� 25 grams for adult women

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Vitamins—OrganicMicronutrients� Vitamins are organic (carbon-containing) substances needed

in small amounts to help promote and regulate chemical reactions and processes in body cells.

� Types of Vitamins:� fat-soluble (A, D, E, and K)� water-soluble (C and the eight B-complex vitamins: thiamin,

riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid)

� Sources of Vitamins� Vitamins are abundant in fruits, vegetables, and grains; they are also

added to some processed foods

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Minerals—InorganicMicronutrients� Minerals are inorganic (non-carbon-containing) compounds

needed in small amounts for regulation, growth, and maintenance of body tissues and functions

� There are about 17 essential minerals:� Major minerals (those that the body needs in amounts

exceeding 100 mg per day) include:� calcium, phosphorus, magnesium, sodium, potassium, and

chloride� Essential trace minerals (those needed in small amounts)

include: � copper, fluoride, iodide, iron, selenium, and zinc

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Essentialminerals� Essential Minerals Are Critical to Your Health

� Minerals are inorganic substances which exist naturally in the earth, many of which are critical to the growth and production of bones, teeth, hair, blood, nerves, skin. These minerals are known as essential� nutrients, which are: calcium, chromium, copper, fluoride, iodine, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, sodium and zinc.

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Water� The human body is composed of about 60% water; you can

live only a few days without water� Water is used in digestion and absorption in food and is the

medium for most chemical reactions that take place in the body

� Recommendedations:� Women need to drink about 9 cups (2.2 liters) of fluid per

day� Men need to drink about 13 cups (3.7 liters) of fluid per

day� Water is lost every day through urine, feces, sweat, and

evaporation.

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OtherSubstancesinFood:Antioxidants

� Antioxidants are substances that protect against the breakdown of body constituents by free radicals; actions include binding oxygen, donating electrons to free radicals, and repairing damage to molecules� Free radicals are chemically unstable, electron-seeking compounds that

can damage cell membranes and mutate genes in its search for electrons� Many fruits and vegetables are rich in antioxidants such as vitamin C,

vitamin E, selenium, and carotenoids� Antioxidants also fall into a broader category of phytochemicals,

substances found in plant foods that help prevent chronic diseases

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NutritionalGuidelines:PlanningYourDiet� Various tools have been created by scientific and government

groups to help people design healthy diets� The following are considered guidelines to use as a reference:

� Dietary Reference Intakes (DRIs)� Recommended Dietary Allowance (RDA)� Adequate Intake (AI)

� Daily values� Dietary Guidelines for Americans� MyPyramid� DASH

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DietaryChallengesforSpecialPopulationGroups� Some populations face special dietary challenges, including:

� Women need extra calcium, iron� Due to pregnancy, monthly period..lose iron in blood

� Men needing more fruits, vegetables, grains� College students should improve overall quality of food choices� Older adults need nutrient-dense foods, fiber, vitamin B-12� People with special health concerns should discuss this with

their physician or dietitian� Athletes need increased energy and fluid requirements� Pregnant Women- need addition folic acid and other nutrients

for a healthy baby.

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NutritionalPlanning:MakingInformedChoicesAboutFood� Read food labels � Read dietary supplement

labels� Food additives� Foodborne illness

� pathogens

� Irradiated foods � Environmental

contaminants and organic foods

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FoodAdditives� Most widely used are sugar, salt, corn syrup, citric

acid, baking soda, vegetable colors, mustard, pepper

� Concerns about some additives:� Monosodium glutamate (MSG) causes some people to

experience episodes of sweating and increased blood pressure

� Sulfites cause severe reactions in some people� Check food labels

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Figure 8.4 Nutrient density of 12-ounce portions of selected beverages

Note that regular soda is the leading source of both added sugars and calories in the American diet, but it provides few nutrients except sugar.3/14/18 37

Howmuchsodium� American Heart

Association� 1500 mg= 1.5 grams

GuidelinesforFishConsumption� To avoid harmful effects of mercury, guidelines have been set for women

who are or who may become pregnant, as well as nursing mothers: � Do not eat shark, swordfish, king mackerel, tilefish� Eat up to 12 ounces per week of a variety of fish and shellfish; limit

consumption of albacore tuna to 6 ounces per week� Check advisories about locally caught fish; if no information is

available, limit to 6 ounces per week� Follow the same guidelines for children, but in smaller servings� To avoid exposure to PCBs in farmed fish, some experts recommend a

limit of 8 ounces of farmed salmon per month

APersonalPlan:ApplyingNutritionalPrinciples� Assessing and changing your diet� Staying committed to a healthy diet� Try additions and substitutions to bring your current

diet closer to your goals� Plan ahead for challenging situations

� Frozen veggies? � Green part of the avocado?

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questions� Is a pure fruit and vegetable diet unhealthy?� What to eat before and after a workout?� What are benefits of fiber?� What are macros?� What sort of diet if trying to get lean and cut down on

fat?� Can I gain weight from eating too much protein?� Can you consume too many vitamins?� How many grams of fiber~� men= 30-35, women = 25

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Morequestions� Which amino acids are more helpful? 14 are essential

so you need all 14. � How much water should you drink a day?

� Men 125 oz = 125/8oz cup= 15 cups� Women 91 oz = 91/80z= 8 cups

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Potassium

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Multivitaminnutritionlabel

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Chapter Eight

Chapter 8

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