FundamentalsRelationship between food and good health
Nutrition: Includes all body processes relating to food that allow the
body to use food for energy, maintenance of health and growth
Nutritional Status: State or condition of one’s nutrition
Nutrition plays a role in many areas of our lives
Effects of good nutrition can be seen immediately
Diseases or ConditionsMany can be prevented or delayed by good
nutrition
Hypertension Excess fat or salt
Atherosclerosis Large amounts of saturated fats or cholesterol
Osteoporosis Long term calcium, magnesium and vitamin D deficiency
Malnutrition State of poor nutrition caused by a poor diet or illness
Fatigue, depression, underweight or overweight, irritability Muscular or skeletal deficiencies, reduced mental abilities
Essential Nutrients Chemical elements found in food
Used by body to perform functions
As body uses them, you need to replace with foods
Carbohydrates
Lipids
Cholesterol
Proteins
Vitamins
Minerals
Water
CarbohydratesMajor source of energy
Easily digested
Starches or sugars
Main source: breads, cereals, pasta, crackers, potatoes, corn, peas, beans, grains, fruits, sugar, syrups
Cellulose: ingestible form of plant carbohydrate Provides bulk in the digestive tract Bran, whole grains, fibrous fruits and vegetables
Lipids (Fats and Oils)Three kinds of lipids in food/human body
Triglycerides Phospholipids Sterols
Provide the most concentrated form of energy
Functions: Maintain body temperature Cushion organs and bones Aid in absorption Provide flavor to meals
Saturated and Polyunsaturated Fats and Cholesterol Saturated Fats:
Usually solid at room temperature Fats in meat, eggs, whole milk, cream, butter, cheese
Polyunsaturated Fats: Usually soft or oily Vegetable oils, margarines
Cholesterol Sterol lipid found in body cells and animal products Egg yolk, fatty meats, butter, cream, cheese, organ meats LDL: “bad cholesterol” leads to plaque build up HDL: “good cholesterol” transports cholesterol back to the liver
ProteinsBuild and repair tissue, regulate body functions, provide
energy and heat
Made up of 22 “building blocks” called amino acids
Complete Proteins: Contain 9 amino acids which are essential to life
Meat, fish, milk, cheese, eggs
Incomplete proteins: Contain 13 remaining amino acids
Vegetable foods—cereals, soybeans, dry beans, corn, peas, peanuts
VitaminsRegulate metabolism, build tissue, regulate body processes
Allow body to use energy provided by carbohydrates, fats, and proteins
Only small amount of vitamins are needed
Antioxidants—help protect body from harmful chemicals/free radicals
Water Soluble Vitamins: Dissolve in water, not stored in the body and can be destroyed by cooking, light, air
Fat Soluble: Dissolve in fat, can be stored in the body, not easily destroyed by cooking, air, light
Minerals Inorganic (non-living) elements found in all
body tissues
Regulate body fluids
Assist in growth and muscle building
Minerals including zinc, selenium, copper, and manganese are oxidants
WaterFound in all body tissues
Functions Digestion Makes up most of the blood plasma, and cytoplasm of cells Helps move body tissues to absorb nutrients Moves waste materials though the body
Found in most foods
Average person needs 6-8 glasses of water to provide the body with the water it needs
Utilization of Nutrients Digestion
Process in which body breaks the food down into smaller parts Changes the food chemically Moves food through digestive system
Mechanical Digestion Chemical Digestion
Absorption Blood or Lymph pick up the digested nutrients and carry them to the
cells Most occurs in the small intestine
Metabolism Nutrients are used by cells for building tissue, providing energy and
regulating functions
EnergyDuring metabolism heat and energy are released
Energy is required for voluntary and involuntary work
Basal metabolic rate (BMR) Rate in which body uses own energy for maintaining it’s own
tissue
Body needs energy continually Stores some nutrients for future use Uses stored nutrients to provide energy when food intake is
not adequate for energy needs
Maintenance Good nutrition=good health
Balanced diet
USDA food pyramid 5 major food groups Foods arranged according to similar nutrients Exercise is encouraged
Pyramid was updated in 2011
Food Groups5 major groups
Grains Veggies Fruits Milk and milk products Meats/fish/poultry, dry beans, eggs and nuts
The USDA recommendations are based off of a 2,000 calorie per day diet
Healthy Eating Habits Make smart choices from every food group
Find balance between food and physical activity
Limit fats
Get the most nutrition out of your calories
Use sugar in moderation
Reduce sodium and increase potassium
Read food labels
Be aware that alcohol is harmful to your health
Food habits affect nutrition
Weight and BMIWeight: good nutrition and adequate exercise allows an
individual to maintain a healthy weight Males: 60 inches=106 lbs, each additional inch=6 additional
pounds Females: 60 inches=100 lbs, each additional inch=5 additional
pounds Increase up to 10% for large bone structure and decrease up to
10% for small bone structure
BMI: calculation that measures weight in relationship to height and correlates that number with body fat Better indicator of health than weight alone
Divide weight in kilograms by height in meters squared Ideal range is 18.5-24.9
Overweight Body weight that is 10-20% above average recommended weight
for a person’s height
Obesity: more than 20% above
Health Stats show over 30% of adults are obese 60 million in the U.S. 15% of 6-17 year olds
Causes: excessive calorie consumption and inadequate physical activity. Genetic, psychological, socioeconomic, cultural and environmental factors contribute.
High risk for hypertension, DM, coronary heart disease, hypertension, CVA, osteoarthritis, sleep apnea
Obesity decreases life span and causes many early deaths
UnderweightBody weight that is 10-15% below desired
weight
More likely to have nutritional deficiencies
Can include inadequate intake of food, excessive exercise, severe infections, eating disorders, diseases and/or starvation
Treatment involves gradually increasing amount of food eaten, eating higher calories, seeking counseling
Measuring Food EnergyFoods contain energy, but vary in amount
When body metabolizes energy heat is released Measurement of amount of heat produced during
metabolism is how energy content of food Is measured Heat is measured in a kilocalorie or calorie Number of kilocalories/calories are known as that
foods caloric value Carbs and proteins=4 calories per gram Fat=9 calories per gram Vitamins, minerals, and water have no calories
Caloric RequirementsNumber of calories needed by the body in a 24
hour period
Vary from person to person and depend on size, sex, age, physical condition, climate
Physical activity is a large factor when determine caloric requirements Energy lost during activity needs to be replaced
Gain weight=decrease activity/increase calories
Lose weight=increase activity/decrease calories
Managing WeightDiets
Best method is to make desired changes slowly Avoid fast weight loss because weight is regained when regular
diet is resumed Increase exercise gradually
Discuss weight management with a physician
Nutrition plan
Steady loss of 1-2 lbs per week is recommended
Weight loss/Gain Guidelines1 lb= 3,500 calories
Loose 1 lb—decrease of 3,500 calories is required Achieved through decrease in consumption or increase in
exercise Decrease calories by 500 calories a day=3,500/1lb per week
To maintain weight 15 calories per pound of body weight
Gain weight Increase by 500 calories=1 lb per week
Increasing or decreasing exercise along with calories is essentail
Slow steady weight gain of 1-2 lbs is efficient and safe
USDA Dietary Guidelines Balance calories from foods and beverages
Prevent gradual weight increases
Engage in 30 minutes of exercise
Consume less than 10% of calories from fatty acids and less than 300 milligrams of cholesterol daily
Keep total fat between 20-35% of calories
Select lean, low-fat, or fat-free foods
Eat more fiber-rich foods, vegetables, and whole grains
Therapeutic DietsModifications of a normal diet used to improve specific
health conditions
Normally prescribed by a dr. and planned by dietitian
Changes may include Nutrients Caloric content Textrue
Healthcare workers may need to use encouragement and patients when helping individuals eat a special diet
Regular DietBalanced diet usually used for patient with no dietary
restrictions
Liquid DietFoods that are liquid at room temperature
Nutritionally Inadequate for long periods of time
Clear of full liquid diets Clear—water, apple juice, broth, plain gelatin, coffee, tea,
ginger ale Full—soups, fruit/veggie juices, yogurt, ice cream, pudding,
sherbet
Used for patients after surgery, digestive problems, replace fluid loss, before x-rays
Soft Diet Foods that require little chewing
Easily digested
Avoid meat and shellfish, spicy foods, rich desserts, fried foods, raw fruits and veggies, nuts
Diabetic Diet Used after surgery, patients with infections, digestive or oral
problems
Used for patients with DM
Exchange lists Group foods according to type, nutrients, calories Allow a certain number of items from each exchange list according to
individual needs Sugar heavy foods, drinks, candies, cookies, syrup, jellies are avoided
Calorie Controlled DietsLow calorie diet
Used for overweight patients Avoid or limit high calorie foods Butter, cream, whole milk, soft drinks, fatty meats, salad dressings
High calorie diet Used for patients who are underweight, have anorexia,
hyperthyroidism, cancer Extra proteins and carbs are included Avoid high bulk and fibrous foods Avoid high fat foods
Low-Cholesterol DietRestricts foods containing cholesterol
Atherosclerosis and heart disease patients
Limit foods high in saturated fat
Fat-Restricted/Low-Fat dietAvoid cream, whole milk, cheese, fatty meats, dressings
Patients with gallbladder and liver disease, obesity, and heart disease
Sodium-restricted dietsLow-sodium/low salt diets
Avoid or limit addition of salt to any food
Avoid processed or smoked foods, pickles, olives, canned foods
Used for cardiovascular diseases, kidney disease or edema
Protein DietLow and High protein diets
Low: kidney or renal diseases or certain conditions (PKU) High: Children/adolescents needing more growth, pregnant or
lactating women, before/after surgery, burn patients
Protein rich foods: cheese meats, fish, milk, eggs
Bland DietEasily digested foods that don’t irritate the digestive tract
Avoid spicy or fatty foods, alcohol, carbonated beverages
Patients with ulcers, colitis, or digestive problems
Low-Residue DietEliminates or limits foods high in fiber
Raw fruits/vegetables, grains
Patients with digestive and rectal diseases or diarrhea
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