Nutrition and DietsChapter 11

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

Old Food Pyramid

New Food Pyramid

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