1. Nutrition: Eating for Optimum Health

2. Assessing Eating Behaviors
What drives us to eat?
Hunger
Appetite
Cultural and social meaning of food
Habit or custom
Emotional Comfort
Convenience and advertising
Nutritional value
Social interactions

3. Eating for Health Nutrition
The science of the relationship between physiological functions and essential elements of food
Calorie
Unit of measure that indicates the amount of energy we obtain from a food
Americans consume more calories per person than any other group of people in the world
Americans eat more fat (38%) than recommended by nutritionists (no more than 30%)

5. Eating for Health Characteristics of a healthy diet Adequate Moderate
Balanced
Varied
Nutrient dense

6. Trends in Caloric Intake and Food
Figure 9.1

7. Obtaining Essential Nutrients
Digestive process
Sequence of functions by which the body breaks down larger food particles into smaller, more usable forms
Our bodies cannot synthesize some essential nutrients
Some essential nutrients obtained from food

8. The Digestive Process
Figure 9.2

9. Water Dehydration – abnormal depletion of body fluids
The major component of blood
Necessary for
Electrolyte and pH balance
Transporting cells and O2
Recommended amount – 8 glasses/day (64 ounces)
50-60% of body is water
Is bottled water better?

10. Protein Second most abundant substance in humans
Key to every cell, antibodies, enzymes, and hormones
Transport oxygen and nutrients
Role in developing/repairing bone, muscle, skin
Vital for human life
May need additional protein if fighting off infection, recovering from surgery or blood loss, recovering from burns

11. Proteins Amino acids Building blocks of protein
20 essential amino acids must be obtained from food
11 non-essential amino acids produced by the body
Link together to form
Complete protein – supplies all essential amino acids
Incomplete protein – may lack some amino acids, but these can be easily obtained from different sources
Few Americans suffer from protein deficiencies
Can you give examples of complete proteins?

12. Complementary Proteins
Figure 9.3

13. Calculating Your Protein RDA
Figure 9.4

14. Carbohydrates Best fuel – provide energy quickly and efficiently
Two types
Simple sugars
Glucose (monosaccharide) – most common form
Fructose (monosaccharide) – found in fruits and berries
Sucrose (disaccharide) – sources include granulated sugar, milk and milk products
Complex carbohydrates (polysaccharides)
Starches – from flour, pasta, potatoes
Stored in the body as glycogen
Fiber

15. Carbohydrates Carbohydrates and athletes
Sugar may be counterproductive
CHO ingestion is necessary for competitive long events
Carbohydrate loading
Myth of sugar addiction
Not related in long-term studies
Moderation is the key

16. Carbohydrates and Weight Loss
High protein/low carb diets
Helped educate the public about nutrients, importance of
Whole grains
Fiber
Low-sugar food choices

17. Fiber “Bulk” or “roughage” Indigestible portion of plants Insoluble
Found in bran, whole-grain breads, most fruits and vegetables
Found to reduce risk for several forms of cancer
Soluble
Oat bran, dried beans, some fruits and vegetables
Helps lower blood cholesterol levels
Helps reduce risk for cardiovascular disease

18. Fiber Offers many health protections Colon and rectal cancer
Breast cancer
Constipation
Diverticulosis
Heart Disease
Diabetes
Obesity
Most American eat far less than recommended
Recommended is grams and average is 12 grams

19. Fats Also called lipids
Misunderstood but vital group of basic nutrients
Maintain healthy skin
Insulate body organs
Maintain body temperature
Promote healthy cell function
Carry fat-soluble vitamins A, D, E, and K
Are a concentrated form of energy

20. Obtaining Essential Nutrients
Triglycerides make up 95% of total body fat
Remaining 5% composed of substances like cholesterol
Can accumulate on inner walls of arteries and contribute to cardiovascular disease
Ratio of cholesterol HDL/LDL helps determine risk for heart disease
Saturated vs. unsaturated fat
Saturated mainly from animal sources, solid at room temperature
Unsaturated generally come from plants and usually liquid at room temperature

21. Percentages of Saturated, Polyunsaturated, and Monounsaturated Fats in Common Vegetable Oils
Figure 9.5

22. Obtaining Essential Nutrients
Avoiding trans fatty acids
Created by process of making liquid oil into a solid
Increase LDL levels while lowering HDL levels
Higher risk of coronary and heart disease, sudden cardiac death
Found in many margarines, baked goods and restaurant deep-fried foods
Food labels listing no trans fasts can still contain less than 500 milligrams/serving

23. Obtaining Essential Nutrients
Still need essential fatty acids
Eat fatty fish
Use healthier oils (including olive oil)
Eat green leafy vegetables
Walnuts, walnut oil
Ground flaxseed

24. Obtaining Essential Nutrients
Use moderation with fat intake
Read food labels
Use olive oil for cooking
Avoid margarine with trans fatty acids
Choose lean meat, fish, poultry
Eat fewer cold cuts, less bacon, sausages, hot dogs, organ meats
Choose nonfat dairy products
Use substitutes for higher-fat products
Think of your food intake as an average, over a day or two—if you have a heavy breakfast, eat a light dinner

25. Vitamins Potent, essential, organic compounds
Promote growth, help maintain life and health
Two types
Fat soluble – absorb through intestinal tract with fat
A, D, E, and K
Water soluble – dissolve in water
B-complex and C

26. Vitamins Few Americans suffer from vitamin deficiencies
Often, vitamin supplements not necessary
Too much of many vitamins can be harmful
Why do you think so many people take vitamin supplements?

29. Minerals Inorganic, indestructible elements that aid the body
Vitamins cannot be absorbed without minerals
Macrominerals are needed in large amounts
Sodium, calcium, phosphorus, magnesium, potassium, sulfur, chloride
Trace minerals are needed in small amounts
Iron, zinc, manganese, copper, iodine
Excesses or deficiencies of trace minerals can cause serious problems

32. Determining Nutritional Needs
Recommended Dietary Allowances (RDAs)
Adequate Intake
Daily Values
Recommended Daily Intakes (DRIs)
Daily Reference Values (DRV)
Reading food labels can help determine needs

33. Reading a Food Label
Figure 9.6

34. ABC News: Nutrition Discussion Questions
Play
Video
| Nutrition
Discussion Questions
Discuss whether you think manufacturers are intentionally misleading consumers regarding serving size listings on their products. Why or why not?
What kinds of standards for food labeling would you recommend to manufacturers?

35. The New MyPyramid Food Guide
Replaced the food guide pyramid to account for varied nutritional needs throughout the U.S. population
Emphasizes
Personalization
Gradual improvement
Physical activity
Variety
Moderation
Proportionality

36. The MyPyramid Plan
Figure 9.7

37. Serving Size Card
Figure 9.8

38. Nutritional Needs for Different Groups
Figure 9.9

39. Vegetarianism: Eating for Health
MyPyramid Plan adaptable for a vegetarian diet
Types of vegetarian diets
Vegan
Lacto-vegetarian
Ovo-vegetarian
Lacto-ovo-vegetarian
Pesco-vegetarian
Semivegetarian

40. Vegetarianism: Eating for Health
Reasons why 5-15% of the population are vegetarians
Aesthetic
Animal rights
Economic
Personal
Health
Cultural
Religious

41. The Medicinal Value of Food
Compelling evidence that diet may be as effective as drugs
Functional Foods
Antioxidants
Carotenoids

42. The Medicinal Value of Food
Folate
Form of vitamin B
Folate fortification 1998
Neural tube defects
Heart disease
Probiotics
Found in fermented milk products

43. Supplements Dietary supplements
Products taken by mouth to supplement existing diets
Includes vitamins, minerals, herbs
FDA does not evaluate supplements prior to their marketing; companies responsible for own monitoring
If in doubt about supplements, simply eat from the major food groups
A multivitamin added to a balanced diet will generally do more good than harm

44. Gender and Nutrition Men and women have different needs
Women have cyclical changes
Men have more lean tissue (burn more)

45. Changing the “Meat-and-Potatoes” Diet
Reasons to change
Heavy red meat eaters are five times more likely to get colon cancer, and twice as likely to develop prostate cancer
Fruits and vegetables reduce stroke risk as well as risk for oral, bladder, and pancreatic cancers
Cancer of the esophagus is one of the fastest rising malignancies in the U.S., among white men in particular

46. Improved Eating for the College Student
Variety of challenges for healthy eating
Eating breakfast and lunch vital for keeping energy up throughout the day
Make lunch and bring it with you, including healthy snacks
Will keep you from buying less healthy food on the run
Limit sugar-heavy beverages and fried products

47. Improved Eating for the College Student
Nutritional eating on a budget can be done
Buy vegetables locally and in season
Use coupons or shop at discount or bulk food stores
Your city or county health department may have suggestions if you don’t have the funds to eat properly

49. Food Safety: A Growing Concern
Food-borne illness
Affects millions of people each year
Responsible for 5,000 deaths a year
Signs
Cramping
Nausea
Vomiting
Diarrhea

50. Food Safety: A Growing Concern
Key factors why food-borne illness has increased
Globalization of food supply
Inadvertent introduction of pathogens to new geographic regions
Exposure to unfamiliar food-borne hazards
Changes in microbial populations
Increases susceptibility of varying populations
Insufficient education about food safety

51. Food Safety: A Growing Concern
Practice responsible food handling at home
Keep hot foods hot, and cold foods cold
Freeze or eat fish, poultry, or meats within 1 or 2 days
Eat leftovers within 3 days
Wash hands, cutting boards, counters, and knives well
Use a meat thermometer
Never thaw foods at room temperature

52. Food Irradiation: How Safe Is It?
Approved by USDA in February 2000
Use gamma irradiation from radioactive cobalt, cesium, or other X-ray sources
Breaks chemical bonds in the DNA of bacteria
Rays essentially pass through the food
Lengthens product shelf-life, prevents spread of microorganisms
Reduces need for toxic chemicals currently used
Marked with the “radura” logo

53. Food Additives Reduce food-borne illness Enhance nutrients
Intentional food additives
Antimicrobial agents: salt, sugar, nitrates
Antioxidants: preserve color and flavor
Artificial color, nutrient additives, flavor enhancers
Sulfites
Dioxins: found in coffee filters, milk containers, and frozen foods
Methylene chloride: found in decaffeinated coffee
Hormones: bovine growth hormone found in animals

54. Food Allergies and Intolerances
Abnormal response to a food triggered by the immune system
Found in 5% of children and 2% of adults
Occurs when the body treats a food, usually protein, as an invader
Initial signs include rapid breathing or wheezing, hives, rash, eczema, or runny nose
More dramatic symptoms: facial swelling or respiratory problems (anaphylactic reaction)
Anaphylactic reaction requires a shot of epinephrine, a hormone that stimulates the heart
Can be mistaken for food intolerance or reactions to food additives

55. Food Allergies and Intolerances
Food intolerances
Less dramatic reaction than food allergies
Not the result of immune system response
Generally shows as gastric upset
Lactose intolerance common, also happens in response to food additives (MSG, sulfites, gluten)
May have psychological triggers

56. Organic
Food developed, grown, or raised without use of synthetic pesticides, chemicals, or hormones
Becoming much more common

57. Organic
Foods need to meet criteria set by USDA to be certified organic
Produced without hormones, antibiotics, herbicides, insecticides, chemical fertilizers, genetic modification, or germ-killing radiation
Monitoring systems still under development
Some concern that buying organic means buying foods with less nutrients
Buy close to home, get it in the refrigerator quickly
Is buying organic really better?