NutritionNutritionChapter 10Chapter 10
You are what you eat!Super size fries = ????
400,000 deaths annually related to poor diet and inactivity.
High Nutrient High Nutrient DensityDensityFoods that are rich in nutrients relative to their energy cost
Essential and Non-Essential and Non-essential Nutrientsessential Nutrients Essential:
obtained from the diet only
Non-essential: manufactured in the body
Essential NutrientsEssential Nutrients
Fats Carbohydrates Proteins Vitamins Minerals Water
Energy or Fuel Energy or Fuel NutrientsNutrients
Carbohydrates: 4 calories per gram
Proteins: 4 calories per gram Fats: 9 calories per gram
‘‘
Carbs, Fats, Carbs, Fats, ProteinsProteins 1 package of peanut butter crackers has 210
calories:– 23 gm carbohydrates X 4 calories = 92 – 5 gm protein X 4 calories = 20– 11 gm fat X 9 calories = 99
» Over ½ the calories per serving comes from fat
6 “ turkey sub (no mayo with olives) 280 calories– 46 gm carbohydrates X 4 = 184– 18 gm protein X 4 = 72– 4.5 gm fat X 9 = 40.5
Just For Your Just For Your InformationInformation Web site for fast food nutritional
information– http://www.dietfacts.com/fastfood.asp
Recommended Recommended IntakeIntakeCarbohydrates
–55%-60% of total calories»45 to 50 % complex
»10% simple sugars
CarbohydratesCarbohydrates
Primary source of energy for the body
“High octane fuel” Source of fiber
CarbohydratesCarbohydrates
Simple – Example sources:
table sugar, desserts
Complex»Example sources: Rice, pasta, cereal, fruits, vegetables
ComplexComplex Carbohydrates Carbohydrates
Visual is the old food pyramid– New food pyramid info:
www.MyPyramid.gov– Incorporates exercise– 12 separate pyramids– Servings in ounces or cups
6 to 11 servings per day from this group
Mentally, draw a food pyramid that reflects your dietary intake
Complex Complex Carbohydrates: Carbohydrates: Source Of FiberSource Of Fiber
Dietary FiberDietary FiberIndigestible portion of carbohydrates: –Skin–Seeds
Found only in plant foods–Not found in animal sources
Dietary Fiber #2Dietary Fiber #2
May assist in the prevention and treatment of diabetes, CV disease, colon cancer as well as other health problems
Chinese diet
Recommended Recommended Fiber IntakeFiber Intake 25 to 35 g/day (most consume
10-15g)– Sudden increases may cause gas,
diarrhea, and bloating 1 cup pinto beans 12g 1 apple 4g 1 c. bran flakes 6g
FatsFats Required for normal
functioning 30% of calories
should come from fat– 10% saturated (avoid)– 10% monounsaturated– 10% poly unsaturated
20% or less if goal is weight loss or lowering cholesterol
Types of Dietary Types of Dietary FatFatSaturatedUnsaturated
–Polyunsaturated–Monounsaturated
Do not restrict fat in children <2 yrs. or for those with very serious illnesses (unless physician prescribed)
Saturated FatSaturated Fat
Animal Sources: beef, butter, cheese, whole milk
Vegetable Sources– Coconut oil– Palm oil– Cocoa butter
Solid at room temperature Contributes significantly to
high cholesterol levels
Unsaturated FatsUnsaturated Fats
Polyunsaturated– Lowers both LDL and HDL– Corn oil
Monounsaturated (associated with lower cholesterol levels)– Lowers LDL but not HDL– Canola oil
Liquid at room temperature
Fish OilsFish Oils
Omega -3 fatty Acid Source: Cold water fish
– (not canned fish) Appear to have positive
effects on blood lipids Three meals per week
recommended
Trans-Fatty Acids / Trans-Fatty Acids / HydrogenationHydrogenation Read these terms as
“saturated fat” Trans-fatty acids / Food labels
– May be more problematic than saturated fat»Stick margarines»Baked desserts
OlestraOlestra 25 years and 250 million dollars
spent Fat molecules are so large that they
pass through the bowel, unabsorbed by the body.
May cause loss of vitamins, D,A,K, and E
Gastrointestinal problems Potential CV problems, stroke,
seizures, perhaps cancer.
ProteinsProteinsPrimarily for maintenance and repair of the body
Composed of amino acids found in plant and animal products– Essential amino acids– Non-essential amino acids
ProteinsProteins
–Complete (high quality)
–Incomplete
Complete ProteinsComplete Proteins
Contain all the essential amino acids
Usually from animal sources
Incomplete Incomplete ProteinsProteinsOne or more of the essential amino acids are missing (plant source)
Properly combined vegetable sources can result in all the essential amino acids–Example: red beans and rice
Recommended Recommended Intake Intake Protein
–12-15% of calories should come from protein»Slightly higher if very active
Protein Intake #2Protein Intake #2
Two servings daily of 3-6 ounces– Each serving about the size of a
deck of cards Increased amounts may be
required during growth, certain disease states, pregnancy, and lactation.
0.8 g/kg of body weight
Protein Intake #3Protein Intake #3 Example: 100 pounds = 45.5kg BW 45.5 x .8 = 36.4 g l chicken breast = 29-35 grams 1 cup milk = 8 grams 1, McDonald’s quarter pounder =
23 grams 1, 3 ounce steak = 24 grams 1 c. pasta = 4 grams Food labels do not give % of daily
value related to protein
Amino Acid Amino Acid SupplementationSupplementation Excesses of one amino acid may prevent absorption of other amino acids.
Is not required to develop greater muscle mass (contrary to belief)
U.S. Olympic Sports Medicine Committee
Creatine:Creatine: Speeds up muscle recovery Speeds up muscle recovery timetime– Helps in recovery of fatigued muscles
– Appears safe– Long term effects???– Consume increased amounts of fluid– Exercising in heat?
Vitamins: FunctionVitamins: Function Regulators of body
processes No caloric value Destroyed by heat
VitaminsVitamins Essential for life Fat soluble vitamins
– A, D, E, and K– Stored in the body
Water soluble– C and B complex– Not stored in the body
MineralsMinerals
Vital but exists in minute amounts
Supplementation is generally not necessary except for calcium, iron, and zinc–The previous statement is being evaluated by health professionals
IronIron The mineral most
important in helping with oxygen transport.
Best source: red meat
Only 10% of iron consumed is absorbed
CalciumCalcium
Most abundant mineral in the body
The body can’t manufacture calcium
Milk is the most reliable source
Calcium #2Calcium #2
Average recommended amounts:– 1000 to 1500mg daily– Essential during entire life
One cup of milk has about 300mg Essential for the prevention of
osteoporosis:– Calcium, estrogen, and weight
bearing activity
Calcium #3Calcium #3
60% of post menopausal women develop osteoporosis– Example: sponge– Grandmother falls and breaks a
hip– Who is at greatest risk?
Supplementation is recommended
WaterWaterMost essential nutrient
8 glasses recommended daily–Represents 60%-70% of total body weight
Vitamin Vitamin Supplements: A Supplements: A Changing IssueChanging Issue
Food For Food For PerformancePerformance Carbohydrate loading If exercising > 1 hour per
day, 70% of calories should come from carbohydrates
Re-supply system with carbohydrates within an hour of prolonged activity
CaffeineCaffeine Is a central nervous system stimulant
– Increases:» Alertness» Nervousness» Irritability» Increased heart rate» Headaches» Decreases fatigue
The equivalent of 1 to 2 cups of coffee a day is considered acceptable.
Is linked to fibrocystic breast disease in women
Herbal Herbal SupplementationSupplementation> $ 8 billion spent annually
FDA does not control these products–Research
“All natural” does not always mean “good”
Herbal Herbal SupplementationSupplementation Ma Huang (ephedra or ephedrine)
– ‘’Now BANNED!! Look for the term “standardized” and
buy “made in the US”– Products do not always contain stated % of
active ingredient Dietary supplements include: amino
acid supplements, weight control products, and others
Watch “stacking” What can the public do if a product is
problematic?
Nutrient Content Nutrient Content DescriptorsDescriptors
Low-fat: 3g or less per serving High source of vitamin C: 20% Good source of vitamin C: 10-19% Reduced fat: 25% less than
the original
Light: 1/3 fewer calories or ½ the fat, color, Dixie café light menu
P. 259-260
**Additional Information****Additional Information**
Coral Calcium Acrylamide
– Cancer causing agent
– Frequent and long term consumption
– Produced when certain foods are fried at high temperatures
» Potato chips» French fries
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