Understanding nutrition and diet ()

Understanding Nutrition and Your

Diet

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Nutrients

• Nutrients = elements in food that are required for the growth, repair, and regulation of body processes

1. Carbohydrates

2. Fats

3. Protein

4. Vitamins

5. Minerals

6. Water

7. Fiber

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Carbohydrates

Major energy source: 4 calories/gram

Types

Monosaccharides

Disaccharides

Polysaccharides

Recommended intake: 45-65% of total calories from carbohydrates



Carbohydrates

Simple sugars

Average American adult consumes about 140 pounds of sweeteners each year

Sugar, corn sweetener, syrup, honey

Sodas, candy, bakery and processed goods



Fats

Functions: Insulation, carrier of vitamins, storage of long-term energy, and satiety

Energy source: 9 calories/gram Types

Saturated Monounsaturated Polyunsaturated Trans

Recommended intake: 20-35% of total calories



Types of Fats

Saturated fats

Solid at room temperature

Primarily found in animal fats

Negative effects on heart health

Monounsaturated and polyunsaturated fats

Liquid at room temperature

Vegetable oils

Positive effects on heart health

Omega-3 polyunsaturated fats found in fish are considered especially healthful



Composition of Dietary Fats



Types of Fats: Trans Fats

Altered form of unsaturated fat (hydrogen added)

Associated with unhealthy changes in cell membranes

Raises levels of “bad” cholesterol and lowers levels of “good” cholesterol

Found in margarine, snack foods, and some deep fried fast foods Check food labels



Types of Fats: Cholesterol

White fatlike substance found in cells of animal origin

Functions: Synthesizes cell membranes; starting material in formation of hormones and bile

The liver can synthesize cholesterol

Excess cholesterol in the body can clog arteries and increase risk of cardiovascular disease



Fats: General Recommendations

20-35% of total daily calories from fat

Less than 10% of calories from saturated fat

Less than 300 mg/day of cholesterol

Keep trans-fatty acid consumption as low as possible

Get most fats from sources of unsaturated fats Fish

Nuts

Vegetable oils



Fats

Low-fat does not necessarily mean low-calorie

Higher price tag

Low-fat dairy and salad dressings have less saturated fat

Low-fat foods



Protein

Functions: Growth and maintenance of tissue, acid-base balance

Energy source: 4 calories/gram

Amino acids = building blocks of protein

11 can be built by the body

Nonessential amino acids

9 must be obtained from food

Essential amino acids



Protein

Complete protein sources supply all essential amino acids Animal foods, soybeans

Incomplete protein sources supply some but not all essential amino acids Plant foods

Recommended intake: 10-35% of total calories



Vitamins

Organic compounds needed in small amounts for normal growth, reproduction, and maintenance of health

Serve as co-enzymes

Provide no energy: 0 calories/gram

Types

Water soluble

B-complex vitamins and vitamin C

Fat soluble

Vitamins A, D, E, K



Vitamins: Should I Take a Supplement?

Following dietary recommendations would allow most Americans to meet their nutrient needs without supplements

Many people eat too many nutrient-deficient foods

Caution with using supplements

Hypervitaminosis = toxicity

Megadoses of any vitamin can be harmful

Recommendations for certain groups

Folic acid, vitamin B-12, vitamin D



Phytochemicals

Phytochemicals = physiologically active components of foods that may deactivate carcinogens

Many phytochemicals function as antioxidants May protect cells from damage caused by

unstable molecules (“free radicals”)

Examples Carotenoids

Polyphenols

Allyl sulfides



Minerals

Inorganic materials that act as structural elements and regulators of numerous body processes

Provide no energy: 0 calories/gram

Types

Macronutrients: “Major minerals” found in high amounts in the body

Micronutrients: “Trace elements” found in small amounts in the body



Water and Fluids

Average adult loses about 10 cups of water per day

Urination, bowel movements, breathing, perspiration

Functions: Provide medium for nutrients, waste transport, temperature control

For every pound of body weight, you need about 0.5 ounce of fluid

Sources: Beverages, fruits, vegetables



Fiber

Cellulose-based plant material that cannot be digested

Provides no energy: 0 calories/gram Types:

Soluble (gel-forming) Insoluble (absorbs water)

Benefits Moves stool through digestive tract Lowers blood cholesterol levels Steadies blood sugar levels

Recommended: 21-38 grams/day Most American adults: 11 grams/day



Dietary Reference Intakes

Dietary Reference Intakes (DRIs) = recommended nutrient intakes

Estimated Average Requirement (EAR)

Recommended Dietary Allowance (RDA)

Tolerable Upper Intake Level (UL)

Acceptable Macronutrient Distribution Range (AMDR)—percent of total daily calories

45-65% as carbohydrate

20-35% as fat

10-35% as protein



Tools for Planning a Healthy Diet

The USDA Food Guide: MyPyramid

The Dietary Guidelines for Americans



MyPyramid



MyPyramid

Personalized approach

Amounts recommended from each food group vary based on age, gender, and activity level

Visit www.mypyramid.gov

Balance food intake and physical activity


http://www.mypyramid.gov/


MyPyramid Food Groups

Fruits 2 cups/day for a 2,000-calorie diet

Eat a variety of fruits

Favor whole fruits over fruit juices

Vegetables 2½ cups/day for a 2,000-calorie diet

Eat a variety of vegetables Dark green vegetables

Orange vegetables

Legumes

Starchy vegetables

Other vegetables




Milk and milk products

3 cups/day for a 2,000-calorie diet

Favor fat-free or low-fat products

Vegans and those who are lactose intolerant should choose other sources of calcium




Meat, poultry, fish, eggs, dry beans, and nuts 5 1/2 ounce-equivalents for a 2,000-

calorie diet

1 ounce equivalents:1 ounce cooked meat, poultry, fish

1 egg

1/4 cup legumes or tofu

1 tablespoon peanut butter

1/2 ounce nuts or seeds

Choose lean and low-fat foods




Breads, cereals, rice, and pasta

6 ounces/day for a 2,000-calorie diet

3 or more ounces/day should be whole grains

1 ounce equivalents:

1 slice bread

1 cup dry cereal

1/2 cup cooked rice, pasta, cereal




Oils (vegetable oils, fish, nuts, seeds)

24 grams or 6 teaspoons/day for a 2,000-calorie diet

1 teaspoon equivalents:

1 teaspoon vegetable oil or margarine

1 tablespoon low-fat mayonnaise

2 tablespoons light salad dressing

Discretionary calories



Dietary Guidelines for Americans

Adequate nutrients within calorie needs

Consume nutrient-dense foods within and among the food groups

Weight management

Balance calories from foods and beverages with calories expended

Make small decreases in calorie intake to prevent gradual weight gain over time




Physical activity

Regular moderate physical activity

30 minutes/day to reduce risk of chronic disease

60 minutes/day to prevent gradual, unhealthy weight gain

60-90 minutes/day to sustain weight loss

Decrease sedentary activities




Food groups to encourage Fruits

Vegetables

Milk

Fats Total fat: 20-35% of total calories

Saturated fat: <10% of total calories

Cholesterol: <300 mg/day

Limit trans fats




Carbohydrates

Choose whole grains often

Limit added sugars

Sodium and potassium

Sodium: Consume less than 2,300 mg/day (about 1 teaspoon of salt)

Potassium: Consume potassium-rich foods such as fruits and vegetables




Alcoholic beverages

Those who choose to drink should do so sensibly and in moderation

Up to 1 drink/day for women

Up to 2 drinks/day for men

Food safety

Take steps to avoid microbial foodborne illness



Vegetarian Diets

Reliance on plant sources for most of the nutrients the body needs

Ovovegetarian: Includes eggs

Lactovegetarian: Includes dairy

Ovolactovegetarian: Includes eggs and dairy

Vegan: Excludes all animal products

Requires more planning

Need to maintain adequate intake of vitamin B-12, calcium, iron, zinc, vitamin D

Semivegetarian: Great reduction (but not elimination) of meat products

Pescovegetarian: Includes fish, eggs, dairy products



MyPyramid for Ovolacto-

vegetarians



Food Labels

Required by the FDA since 1973

New in 2006

Amount of trans fat

Proteins derived from major food allergen sources



Nutrition Facts Label



Fast Foods

Fat density of fast foods

40-70% of calories in fast foods is fat

Recommended intake: 20-35% of total daily calories from fat

Most people underestimate the calorie content in a fast food meal by as much as 500 calories



Functional Foods

Foods capable of contributing to the improvement or prevention of specific health problems Probiotics: Living bacteria that help

prevent disease and strengthen the immune system (e.g., yogurt)

Garlic, olive oil, high-fiber foods, calcium-rich foods, antioxident-rich foods

Foods enriched with folic acid



Dietary Supplements

Products that supplement the total daily intake of nutrients in the diet

Ingested in tablet, capsule, softgel, gelcap, and liquid form

Not in themselves used as conventional foods or as the only items in a meal or diet

Must be deemed safe for human

Cannot claim to cure or treat diseases

Americans spent over $19 billion on supplements (in 2005)



Food Allergies

Allergy = reaction in which the immune system attacks an otherwise harmless food or ingredient Different from a food intolerance, which is

usually caused by an enzyme deficiency

Common food allergens include peanuts, milk, soy products, shellfish, and wheat

Allergic reactions can develop slowly over several exposures Symptoms range from mildly unpleasant to

life threatening



Food Safety

Preventing foodborne illness

Safe handling, cooking, and storage of foods



Food Safety

Food irradiation

Use of radiation to kill foodborne pathogens

Safe farming techniques

More humane treatment of farm animals

Improved food quality

Reduced exposure to antibiotic-resistant bacteria, prions (cause of “mad cow disease”), and chemicals



Food Safety

Organic foods No use of growth

hormone or antibiotics

Not genetically engineered or irradiated

No use of chemical fertilizers or sewage sludge

Diseases, pets, and weeds treated or controlled primarily with nonchemical means



Food Safety

Food additives

Provide color or flavor

Replace sugar or fat

Improve nutritional content, texture, or shelf life

FDA tested

Genetically modified foods

Altered to improve yields and reduce costs


>>> Click here <<<To download free report to lose

weight fast.

http://givemorevalue.com/3-week-diet-system

Understanding nutrition and diet ()

Healthcare

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