Nutrition

Nutrients

Carbohydrates

Lipids

Proteins FunctionsGrowthCell metabolismEnergy

GRAINSMake half your

grains whole

VEGETABLESVary your veggies

FRUITSFocus on fruits

OILSKnow your fats

MILKGet your calcium-

rich foods

MEAT & BEANS

Go lean on protein

Eat at least 3 oz.of whole-grain breads, cereal, crackers, rice, or pasta every day.

Look for “whole” before the grain name on the list of ingredients.

Eat more dark- green veggies.

Eat more orange veggies.

Eat more dry beans and peas.

Eat a variety of fruits.

Choose fresh, frozen, canned, or dried fruit.

Go easy on fruit juices.

Make the most of your fat sources from fish, nuts, and vegetable oils.

Limit your solid fats like butter, stick margarine, shortening, and lard.

Go low-fat or fat-free.

If you don't or can't consume milk, choose lactose-free products or othercalcium-rich sources.

Choose low-fat or lean meats and poultry.

Bake it, broil it, or grill it.

Vary your choices— with more fish, beans, peas, nuts, and seeds.

FRUITSFocus on fruits

Figure 14.16

Digestion & Nutrient Absorption

Carbohydrate glucoseProtein amino acidLipid fatty acid & glycerol

Carbohydrates• Primary source of energy• 45–65% of caloric intake should be carbohydrates• Simple carbohydrates: sugars• Complex carbohydrates: starch, glycogen, fiber

Carbohydrates: Simple vs. Complex

Refined Grains

During “refinement”,bran & germ removed;mostly starch remains

Complex Carbs: 2 Types of Fiber

Adds bulk;stimulates “regularity”

Binds with cholesterol,preventing its GI absorption

InsolubleFiber

SolubleFiber

Fiber Benefits the Colon

• Vegetables, fruits, grains• Indigestible material – contributes bulk to feces • Problems with a low-fiber diet– Contributes to chronic constipation, hemorrhoids,

diverticulosis– May be associated with higher risk of colon cancer

Evolution of Man’s Diet, part 1Carbohydrate Intake

Evolution of Man’s Diet, part 2

Lipids• Saturated fats – Meat, dairy products, palm kernel oil– Tend to raise LDL (“bad”) cholesterol

Lipids• Unsaturated fats– Plant sources, olive, safflower, corn, canola oils– Certain cold water fish (omega-3 fatty acids)– Tend to lower LDL (“bad”) cholesterol– Linked to reduced risk of heart disease

Lipids• Trans fats – Produced by hydrogenation of vegetable oils– Raise LDL cholesterol

Cholesterol, Fat, & CV Disease

Proteins• 20 different amino acids– 12 can be made by the human body– 8 essential amino acids must be ingested in foods

PhenylalanineValine

ThreonineTryptophanIsoleucine

MethionineLeucineLysine

Complete Proteins• Complete proteins: contain all 20 amino acids

EggsMilk productsMeatPoultry TofuSoymilkEdamame

Complete Proteins• Incomplete proteins: lack one or more essential

amino acids– Many plant proteins

Figure 14.17

Animal products:MeatsFish

Nuts, seeds:AlmondsCashewsCoconutEnglish walnutsHazelnutsPecansSunflower seedsSesame seeds

Nuts, seeds:Hazelnuts

Nuts, seeds:AlmondsEnglish walnuts

Fresh vegetables:AsparagusBroccoliGreen peasMushroomsPotatoes

Legumes:Beans (dried)GarbanzosLima beansMung beansPeanuts

Legumes:Beans (dried)Black-eyed peasChickpeasLentilsLima beansMung beansPeanuts

Legumes:Peanuts

Cereal grains:BarleyCornOatsRiceRyeWheat

Fresh vegetables:Green peasMushroomsSwiss chard

Legumes:SoybeanTofuSoy milk

Cereal grains:Wheat germ

Dairy products:MilkCheesesYogurtEggs

Complete proteins Incomplete proteins:low in lysine

Incomplete proteins:low in methionine

Incomplete proteins:low in tryptophan

Protein Requirements

2 servings daily

Too Much Protein

Vitamins Are Essential for Normal Function

• At least 13 different vitamins

• Two groups– Fat soluble • Absorbed with fats and stored

in adipose tissue

– Water soluble • Stored only briefly• Must be consumed on a

regular basis

Anti-Oxidants

Vitamins A, C, E defend against free radicals

Minerals• 21 essential minerals• Roles– Chemical structure of bone (calcium, phosphorus)– Nerve and muscle activity (sodium, potassium, calcium)

Weight Control: Energy Consumed Versus Energy Spent

• Basic metabolic rate (BMR)– Number of calories needed – Influencing factors• Gender and body composition• Age• Health• Stress• Food intake• Genetics

Weight Control: Energy Consumed Versus Energy Spent

• Energy balance and body weight– Caloric content• Fat = 9 calories/gram• Proteins and sugars = 4 calories/gram

– Excess intake leads to increased storage (weight)

4'10"

5'0"

5‘2"

5‘4"

5‘6"

5‘8"

5‘10"

6‘0"

6‘2"

6‘4"

6‘6"

50 75 100 125 150 175 200 225 250

Weight in pounds

Underweight Healthy weight Overweight Obese

Body mass index (BMI)18.5 25 30

Hei

ght

275

Figure 14.18

Disorders• Lactose intolerance: difficulty digesting milk• Peptic ulcers: caused by infection with Helicobacter

pylori• Celiac disease: gluten (wheat protein) intolerance• Diverticulosis: weakness in wall of intestine• Colon polyps: noncancerous growths on mucosa

Disorders of Accessory Organs• Hepatitis: inflammation of the liver– Three common types caused by viruses• Hepatitis A: transmitted by food, water• Hepatitis B: transmitted by body fluids, blood• Hepatitis C: transmitted by infected blood

• Gallstones: crystals may form in gallbladder and obstruct flow of bile

Disorders of the Digestive System• Malnutrition: too many or too few nutrients– 13% of the world’s population is undernourished

• Obesity– Pandemic

Overnutrition

Obesity in the US

Portion Inflation

6.5oz 12 oz 20 oz

World Obesity Rates

Disorders of the Digestive System• Eating disorders– Anorexia nervosa: excessive dieting– Bulimia: binge eating followed by purging behaviors

Anorexia Nervosa

Bulimia Nervosa

Muscle Dysmorphia

Binge Eating

Food Choices

BR Heath Bar Shakeunhealthiest drink in America Glaceau VitaminWater

worst “healthy” drinkJamba JuicePB Power Smoothieworst smoothie

Take-Home Exercise

Next time you pick up a food item, look at the label.

How much sugar does it contain?Any high-fructose or corn syrup?

Does it have trans-fat?Partially hydrogenated anything?How much/what kind of protein?

Then ask yourself Is it worth the money, and do you really want it in your body?