1. Chapter 5: Personal Nutrition
Prepared by: Andrew Owusu Ph.D

2. Chapter 5 Objectives
List the basic nutrients necessary for a healthy body and describe their functions.
Describe the key themes of the USDA MyPyramid Food Guidance System.
List five specific nutrition guidelines of the MyPyramid System.

3. Chapter 5 Objectives
Explain how to interpret the nutritional information provided on food labels.
List the food safety hazards and describe prevention measures.
List your nutrition pitfalls and define a strategy to avoid them.

4. Important Nutrition Terminology
Essential Nutrients
Macronutrients
Micronutrients

5. Important Nutrition Terminology
Definition
Nutrition
The science devoted to the study of dietary needs for food and the effects of food on organisms.

6. Important Nutrition Terminology
Definition
Essential Nutrients
Nutrients that the body cannot manufacture for itself and must obtain from food.

7. Important Nutrition Terminology
Definition
Macronutrients
Nutrients required by the human body in the greatest amounts, including water, carbohydrates, proteins, and fats.

8. Important Nutrition Terminology
Definition
Micronutrients
Vitamins and minerals needed by the body in very small amounts.

9. Figure 5.1 Six Categories of Nutrients
Fig. 5-1, p. 128

10. Figure 5.2 The Digestive System
The organs of the digestive system break down food into nutrients that the body can use.
Fig. 5-2, p. 129

11. Digestive Tract Organs That Contain the Food Organs That Aid Digestion
Mouth
Chews and mixes food with saliva
Salivary Glands Produce a starch-digesting enzyme Produce a trace of fat-digesting enzyme (important to infants)
Esophagus
Passes food to stomach
Stomach
Adds acid, enzymes, and fluid Churns, mixes, and grinds food to a liquid mass
Liver
Manufactures bile, a detergentlike substance that facilitates digestion of fats
Gallbladder
Stores bile until needed
Bile Duct
Conducts bile to small intestine
Pancreas
Manufactures enzymes to digest all energy-yielding nutrients Releases bicarbonate to neutralize stomach acid that enters small intestine
Pancreatic Duct Conducts pancreatic juice into small intestine
Small Intestine
Secretes enzymes that digest carbohydrate, fat, and protein Cells lining intestine absorb nutrients into blood and lymph fluids
Large Intestine (Colon) Reabsorbs water and minerals Passes waste (fiber, bacteria, any unabsorbed nutrients)
and some water to rectum
Rectum
Stores waste prior to elimination
Anus
Holds rectum closed Opens to allow elimination
Figure 5.1: The Digestive System.
The organs of the digestive system break down food into nutrients that the body can use.
Stepped Art
Fig. 5-2, p. 129

12. Macronutrient Recommendations
Water
Minimum of 64 ounces of water/day
Proteins
10-35% of total daily calories
Carbohydrates
45-65% of total daily calories
Fats
Adults: 20-35% of total daily calories
Children: 25-40% of total calories

13. How Many Calories Do I Need?
The measure of the amount of energy that can be derived from food.
Basal Metabolic Rate
The number of calories needed to sustain your body at rest.
Factors Affecting Calorie Needs
Gender, age, body-frame, weight, percentage body fat, basal metabolic rate and activity level.

14. Estimations of Daily Calorie Needs
Individual Characteristics
Calories Per Day
Most women, some older adults, children ages two to six
1,600
Average adult
2,000
Most men, active women, teenage girls, older children
2,200
Active men, teenage boys
2,800

15. Water Functions of Water Water in the Body Daily Water Losses
Carries nutrients.
Maintains temperature.
Lubricates joints.
Helps with digestion.
Rids the body of wastes through urine.
Contributes to the production of sweat.
Water in the Body
Blood: 85% water
Muscles: 70% water
Brain: 75% water
Daily Water Losses
~64-80 ounces of water a day through perspiration, urination, bowel movements, and normal exhalation.

16. Proteins
Description
Critical for growth, maintenance and repair, proteins form the basic framework for our muscles, bones, blood, hair, and fingernails.

17. Proteins Characteristics 4 calories per gram
Made from a combination of 20 amino acids, 9 of which are essential.
Complete proteins: animal proteins – meat, fish, poultry, and dairy products.
Incomplete proteins: grains, dry beans, and nuts.

18. Proteins Dietary Recommendations
0.8 gram per kilogram of body weight for adults.

19. Carbohydrates Description
Organic compounds that provide our brains and bodies with glucose, their basic fuel.

20. Carbohydrates Characteristics 4 calories per gram
Simple (sugars) vs. complex (starches and fiber)
Major food sources of carbohydrates are plants – including grains, vegetables, fruits, and beans – and milk.

21. Carbohydrates Dietary Recommendations
At least 130 grams/day to support brain function.
Limit added sugars to no more than 25% of total daily calories.
At least 3 servings of whole grain/day.
Men: 38 grams of fiber/day; 50+ years: 30 grams.
Women: 25 grams of fiber/day; 50+ years: 21 grams.

22. Table 5-1, p. 133

23. Fats
Description
Carry and aid in the absorption of the fat-soluble vitamins: A, D, E, and K.
Protect organs from injury.
Regulate body temperature.
Play an important role in growth and development.

24. Fats Characteristics 9 calories per gram.
Unsaturated fats: Monounsaturated fats and polyunsaturated fats (omega-3 and omega-6 fatty acids) which are liquid at room temperature and come from vegetable and fish oils.
Saturated fats: Animal fats that tend to be solid at room temperature.
Trans fats: created by a process called hydrogenation. Found in some margarine products, baked goods and fried foods. Linked to heart disease.

25. Fats Dietary Recommendations
Choose soybean, canola, corn, olive, safflower, and sunflower oils.
Look for reduced-fat, low-fat, fat-free, and trans fat-free versions of baked goods, snacks, and other processed foods.

26. Vitamins
Description
Help put proteins, fats, and carbohydrates to use.
Essential to regulating growth, maintaining tissue, and releasing energy from food.
Involved in the manufacture of blood cells, hormones, and other compounds.

27. Vitamins Fat-soluble: Vitamins A, D, E and K Stored in the body.
Characteristics
Fat-soluble: Vitamins A, D, E and K
Stored in the body.
Water-soluble: B vitamins (8 total) and vitamin C
Used up by the body or washed out in urine and sweat.
Must be replaced daily.

28. Vitamins
Dietary Recommendations
Dietary Reference Intakes

29. Antioxidants
Description
Substances that prevent the harmful effects caused by oxidation within the body.
Antioxidants share a common enemy: renegade oxygen cells called free radicals released by normal metabolism, as well as by pollution, smoking, radiation, and stress.

30. Antioxidants Vitamins C, E, and beta-carotene (a form of vitamin A).
Characteristics
Vitamins C, E, and beta-carotene (a form of vitamin A).
Phytochemicals such as carotenoids and flavonoids.

31. Antioxidants
Dietary Recommendations
Consume a diet high in antioxidant-rich fruits and vegetables each and everyday.

32. Antioxidants are found in vegetables and fruit
Antioxidants are found in vegetables and fruit. By eating an orange at breakfast and half a carrot for lunch, you will have all the antioxidants you need for the day.
p. 136

33. Minerals Help build bones and teeth. Aid in muscle function.
Description
Help build bones and teeth.
Aid in muscle function.
Help our nervous system transmit messages.

34. Minerals Make up 4% of our body weight. 16 minerals
Characteristics
Make up 4% of our body weight.
16 minerals
Major: Sodium, potassium, chloride, calcium, phosphorus, magnesium and sulfur.
Trace: Iron, zinc, selenium, molybdenum, iodine, copper, manganese, fluoride and chromium.

35. Minerals
Dietary Recommendations
Dietary Reference Intakes

36. Calcium Builds strong bone tissue throughout life.
Description
Builds strong bone tissue throughout life.
Plays a vital role in blood clotting, and muscle and nerve functioning.
May help control high blood pressure, prevent colon cancer in adults, and promote weight loss.

37. Calcium
Characteristics
Adequate calcium intake during childhood, adolescence, and young adulthood is crucial to prevent osteoporosis.

38. Calcium 13-19 years: 1300 mg/day 19-51 years: 1000 mg/day
Dietary Recommendations
13-19 years: 1300 mg/day
19-51 years: 1000 mg/day
51 yrs+: 1200 mg/day

39. Osteoporosis Bone-weakening disease Strikes 1 in 4 women over age 60.
Peak Bone Mass
25-35 years
The higher an individuals peak bone mass, the longer it takes for age- and menopause-related bone losses to increase the risk of fracture.
Age 40
Bone loss equivalent to a rate of percent per year begins in both men and women.
Menopause
The rate of bone loss can increase at a rate of 3-5%.
Prevention
Adequate calcium intake and exercise.

40. Sodium Helps maintain proper fluid balance. Regulates blood pressure.
Description
Helps maintain proper fluid balance.
Regulates blood pressure.
Transmits muscle impulses.
Relaxes muscles.

41. Sodium Excess sodium is not a problem for most healthy individuals.
Characteristics
Excess sodium is not a problem for most healthy individuals.
30% of the population is salt-sensitive and therefore too much sodium can contribute to high blood pressure.

42. Sodium
Dietary Recommendations
National Heart, Lung, and Blood Institute: <2,400 mg/day (1 teaspoon of table salt)
For Individual With High Blood Pressure: <1,500 mg/day

43. Phytochemicals
Description
Chemicals such as indoles, coumarins, and capsaicin, which exist naturally in plants and have disease fighting properties.

44. Phytochemicals
Benefits
Flavonoids: may decrease atherosclerotic plaque and DNA damage related to cancer development.
Associated with reduced risk of heart disease, certain cancers, age-related macular degeneration, adult-onset diabetes, stroke and other diseases.

45. Are You at Risk for a Nutritional Deficiency?
Group
Nutrients of Concern
Teenage Girls
Iron
Calcium
Women of child-bearing age
Folic Acid
Persons over age 50
Vitamin B12
The elderly, persons with dark skin and individuals without adequate exposure to the sun
Vitamin D

46. Are You Getting Enough of These Nutrients?
For Adults
Vitamin A
Vitamin C
Vitamin E
Calcium
Magnesium
Potassium
Fiber
For Children

47. The MyPyramid Food Guidance System
Figure 5.4 The MyPyramid Food Guidance System
Fig. 5-4, p. 143

48. The MyPyramid Food Guidance System
Figure 5.4 The MyPyramid Food Guidance System
Fig. 5-4, p. 143

49. Key Themes of MyPyamid Variety Proportionality Moderation Activity
Personalization

50. Using the MyPyramid Food System to Eat Smarter
Consume a Variety of Foods
Consume a diet high in fruits and vegetables, whole grains, and nonfat or low-fat milk products.
The greater the variety of colors and of foods you choose, the more likely you are to obtain the nutrients you need.
Benefits:
Reduced risk of chronic disease, and encourages a diet low in saturated fat, cholesterol, added sugars, trans fat, and sodium.

51. Using the MyPyramid Food System to Eat Smarter
Manage Your Weight
Make it a point to expend as much energy as you take in.
Limit portion sizes, substitute nutrient-rich foods for nutrient-poor foods, and limit added sugars, solid fats, and alcoholic beverages.
Benefits:
Reduced risk of those chronic diseases related to obesity.

52. Using the MyPyramid Food System to Eat Smarter
Get Physical Everyday
Health Benefits:
30 minutes of moderate intensity exercise per day.
Weight Gain Prevention:
60 minutes of moderate intensity exercise per day.
Weight Loss Maintenance:
60-90 minutes of moderate intensity exercise per day.
Children and Teenagers:
Benefits:
Helps maintain a healthy weight and reduces the risk for several chronic diseases.

53. Using the MyPyramid Food System to Eat Smarter
Increase Foods from Certain Food Groups
Consume 5-13 servings or 2 ½ to 6 ½ cups of fruits and vegetables each day.
Benefits: May reduce the risk of stroke, certain cancers, and type 2 diabetes, and encourages a healthy weight.
Consume 3 or more servings of whole grains each day.
Benefits: Reduces the risk of diabetes, coronary heart disease, and aid in maintenance of a healthy weight.
Consume at least 3 servings of milk, yogurt, or cheese a day.
Benefits: Reduced risk for high blood pressure, obesity, and osteoporosis.

54. Using the MyPyramid Food System to Eat Smarter
Choose Carbohydrates Wisely
Get your carbohydrates by eating more fruits, vegetables, whole grains, and nonfat or low-fat milk and dairy products.
Benefits: May reduce the risk of a variety of chronic diseases including obesity, type 2 diabetes and heart disease while promoting digestive health.
Reduce your intake of added sugars.
Benefits: Maintenance of a healthy weight and reduced risk of dental caries.

55. Using the MyPyramid Food System to Eat Smarter
Be Finicky About Fats
Reduce your intake of saturated fat (<10% of total calories), trans fat (as low as possible), and cholesterol (<300 mg per day).
Benefits: Can lower harmful LDL cholesterol and your risk of heart disease.
Aim for two servings of fish high in omega-3 fatty acids each week.
Benefits: Can boost heart health and reduce your risk of dying of heart disease.

56. Using the MyPyramid Food System to Eat Smarter
Limit Salt
Consume <2,300 mg of sodium per day, and increase potassium intake to at least 4,700 mg.
Benefits: May lower your blood pressure and reduce your risk for stroke, heart disease, and kidney disease.

57. Using the MyPyramid Food System to Eat Smarter
If You Drink Alcoholic Beverages,
Do So In Moderation
For most middle-aged and older adults, one to two drinks a day.
Benefits: May lower the risk of dying, primarily because moderate alcohol consumption protects against heart disease
Disadvantages: Compared with nondrinkers, women who consume one alcoholic beverage per day appear to have a slightly higher risk of breast cancer.
For younger people, alcohol provides little, if any, health benefits and increases the risk of traumatic injury and death.

58. Using the MyPyramid Food System to Eat Smarter
Keep Food Safe
Thoroughly wash hands.
Separate raw, cooked, and ready-to-eat foods while shopping, preparing and storing.
Cook foods to safe temperatures.
Chill (refrigerate) perishable foods promptly.

59. African-American Diet
Dietary Diversity
African-American Diet
Chinese Diet
French Diet
Indian Diet
Japanese Diet
Mediterranean Diet
Mexican Diet
Southeast Asian Diet

60. Figure 5.6 The Traditional Healthy Mediterranean Diet Pyramid
Fig. 5-6, p. 153

61. Vegetarian Food Pyramid
NEW YORK MEDICAL COLLEGE VEGETARIAN PYRAMID
This version of the Food Guide Pyramid has been modified for use by vegetarians.
Fig. 5-7, p. 155

62. Quick and Easy Estimates of Portion Sizes
1 c cooked
vegetables is
about the
size of your fist.
3 oz. of
meat is
about the
size of a
deck of
cards.
1/4 c dried
fruit is
about
the size
of a
golf ball.
4 small
cookies
are about
the size of
4 poker
chips.
Figure 5.8 Understanding Nutrition Labels Quick and easy estimates of portion sizes
1 medium fruit
is about the size
of a baseball.
1/2 c ice cream
is about the
size of a
racquet ball.
1 1/2 oz.
cheese
is about the
size of six
stacked
dice.
2 tbs.
peanut
butter is
about the
size of a
marshmallow.
Fig. 5-8, p. 156

63. Understanding Nutrition Labels
Food labels can be misleading.
Two examples of labels claiming “lean” ground beef.
Only the 7% fat beef is actually lean. “20% fat” ground beef is far from lean, actually providing 21 grams of fat and 70% of total calories from fat per serving.

64. Fight BAC! Four Key Culprits in Foodborne Illness
Improper cooling
Improper hand washing
Inadequate cooking
Failure to avoid cross-contamination

65. Food Safety
Avoiding E. Coli
Food Poisoning
Pesticides
Food Allergies

66. What Causes Food Poisoning?
Salmonella
Campylobacter Jejuni
Staphylococcus Aureus
Clostridium Botulinum
Listeria
E.coli (VTEC)

67. Making Healthy Food Choices
Eat breakfast.
Don’t eat too much of one thing.
Eat more grains, fruits, and vegetables.
Don’t ban any food.
Make every calorie count.