Chapter 3

Identify the macronutrient components of the human diet and their corresponding caloric values and major functions in the body.

Understand energy balance and how it contributes to healthy weight.

Understand what constitutes a healthy diet according to the dietary guidelines for Americans.

Know how to evaluate nutrition information to decipher fads and myths.

List the best food-handling practices to prevent foodborne illness.

Understand where to search for reliable nutrition information and resources.

Basic components in food Macronutrients

Protein Carbohydrate Fat Water

Micronutrients Fat-soluble vitamins Water-soluble vitamins Minerals

Energy measured in units called kilocalories= kcal or Cal=Amount of energy needed to raise 1 kilogram of water by 1 degree Celsius = heat measurement

Carbohydrates - 4 Cal per gram Protein – 4 Cal per gram Fat – 9 Cal per gram Alcohol- 7 Cal per gram-NON nutrient

Body’s preferred energy source 4 kcal/ gram Breaks down into glucose –stored as glycogen in muscle

and liver Made up of carbon, hydrogen, oxygen in varying

structures. They are classified as either simple or complex Simple Carbohydrates - Monosaccharide (glucose, fructose) and

Disaccharides (sucrose, lactose) Complex Carbohydrates – Polysaccharides-starches & Fiber

Athletes preparing for endurance events may consume 70% CHO! Primary substrate for physical activity. Dependency increases with

increasing exercise intensity if not enough in working muscles liver glycogen kicks in

Complex Vegetables -

2.5 cups of veggies/day 3 cups of dark green vegetables/week 2 cups of orange veggies

Fruits (whole) 2 cups of fruit /day Whole Grains - At least 3 servings of whole

grains /day Legumes (protein also) - 3 cups of legumes

or other dry beans Simple (limit these!)

Fruits-without fiber Sugar & honey Juice

45 to 65 % of kcal per day

Build and repair body tissues, including muscles, ligaments, and tendons

Composed of carbon, hydrogen, oxygen and amino group (NH2)

Broken down into amino acids and stored as lean tissue in the muscle

Not a primary source of energy. Only used when kcal or CHO is too low

4 kcal per gram Adults need .8-1g per kg of body weight 1.2-1.4g per kg of body weight for endurance athletes 1.6- 1.7 grams of protein per kg of body weight for

strength athletes

Meats (lean cuts) (up to 6oz) Poultry Fish Seafood Or meat substitute

Dairy (non or low fat) Eggs (1) or ¼ cup egg whites or

substitutes Soy or tofu legumes (beans) – ½ cup cooked,

¼ cup tofu, 1 tbsp peanut butter, ½ nuts or seeds

10-35% of kcal

Triglycerides-bulk of dietary fat – a glycerol found in bloodstream as free fatty

acids Subcutaneous fat as adipose tissue Within abdominal regions fat the

surrounds internal organs 9 kcal per gram Insulation, protection, absorption,

Transportation Twice the amount of energy than

protein and CHO 1lb of fat = 3500 kcal.

• Saturated-animal <10% Palm, coconut, kernel, cocoa oils Cholesterol-animal products

• Unsaturated-vegetable Monounsaturated

• olive, canola, safflower Polyunsaturated

• Fish oils, canola, flaxseed• Less than 20% intake may interfere

with absorption of fat soluble vitamins

• Limit transfats choose lean cuts of meats

20 to 35% of kcal per day

Organic compounds essential for normal metabolism growth , development, and regulation of cell function.

Work together with enzymes, co-factors (substances that assist enzymes), and other substances necessary for healthy life.

Blood clotting Digestion

Must be consumed, not produced by the body

Two classifications water soluble and fat soluble

water soluble : 8 B complex and vitamin C Fat soluble: A, D, E & K

Ideally consumed though diet, not pills!

Inorganic Help in vitamin absorption Body does not manufacture minerals All tissues and internal fluids of our body

contain varying quantities of minerals. Minerals act as catalysts for many biological

reactions within the body Ideally consumed through diet, not pills!

Pg 148-151

Most important nutrient- 60% of total body mass

Total body water (TBW) is higher in persons with higher lean body mass versus those with higher fat mass

Essential for: All energy production Temperature control Transporting nutrients & waste products Lubrication of joints & other structures

• #1 performance enhancer!

Helps body break down food. Digestive system is a series of

hollow organs joined in a long tube from mouth to anus.

Two digestive organs outside the tube include the liver and pancreas.

When digested nutrients are absorbed through the intestinal walls, fiber and waste move to the colon and then are expelled.

Obesity is on the rise in the United States.

It’s important to balance the calories you take in with the calories you spend.

The Department of Agriculture (USDA) and the Department of Health and Human Services (USDHHS) publish national dietary guidelines.

MyPyramid helps with healthy food and activity choices.

MyPyramid.gov

People on vegetarian diets don’t eat meat, fish, or poultry. Vegans eat:

no animal products or animal by-products use no animal products at all, including fur, silk, wool, or

leather. Vegetarian diets offer health benefits BUT…

it’s important to plan for healthy eating. Some vegetarians choose high-fat dairy foods, fried

vegetables, and so on, which cancels out health benefits of a meatless diet.

Start here

Quick Guide to %DV•5% or less is low•20% or more is High

Things to look for Serving size Number of calories Percent daily value

(% DV) How to use the

label Limit fat, saturated

fat, trans fat, cholesterol, and sodium.

Increase dietary fiber, vitamins, and minerals.

Food safety guidelines (four Cs):

Clean—Wash hands and surfaces often. Cook—Cook to proper temperature. Chill—Refrigerate promptly. Don’t Cross-contaminate—Keep foods separated on

countertops and cutting boards.

Safe shopping Safe storing Safe preparation

Thawing Cooking Serving

Use trusted sources on the Web! 10 red flags of junk science:

1. Promises a “quick fix”2. Claims that sound to good to be true3. Simplistic conclusion drawn from complex study4. Recommendations based on a single study or “no studies” 5. Dramatic statements that are refuted by reputable scientific

organizations6. Recommendations based on studies published without peer

review7. Recommendations based upon studies that ignore differences

among individuals or groups8. Dire Warnings of dangers from a single product9. List of “good” and “bad” foods or “forbidden”10. Advice or recommendations given to help sell a product or

made by the manufacturer itself

Breast milk provides all the nutrients an infant needs for first 4 to 6 months.

Three meals and two snacks a day should provide the 1,000 calories toddlers need. Toddlers should eat from the same food groups as adults, but modify serving size.

Pregnant women need an additional 300 calories a day to gain sufficient weight to support a healthy pregnancy and baby.