1. Nutrition and You

2. Assessing Eating Behaviors: Are You What You Eat?
What Drives Us to Eat?
Hunger
Appetite
Cultural and social meaning attached to food
Convenience and advertising
Habit or custom
Emotional comfort
Nutritional value
Social interactions
Regional/seasonal trends

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
Characteristics of a Healthy Diet
Adequate
Moderate
Balanced
Varied
Nutrient dense

4. Estimated Daily Caloric Needs

5. Trends in Per Capita Nutrient Consumption

6. 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 are obtained from food.

7. The Digestive Process

8. Obtaining Essential Nutrients
Water: A Crucial Nutrient
50 to 60 percent of the body is water
Too little water can cause dehydration, an abnormal depletion of body fluids.
Too much water can cause hyponatremia, a decreased concentration of sodium in the blood
Water is necessary for:
Electrolyte and pH balance
Transporting cells and molecules
Recommended amount is 8 glasses/day (64 ounces)
Is bottled water better?

9. Bottled Water Boom: Who Pays the Price?
Environmental Consequences
Factories use about 18 million barrels of oil and 130 billion gallons of fresh water to make bottled water.
Systems such as reverse osmosis purifiers use about 2 liters of fresh water running through a system.
About 900,000 tons of plastic is needed to package bottles.
Negative health risks are found in plastic bottles in bisphenol A (BPA), a component in some plastics.
Bottled water is considered a “food” and requires much less frequent monitoring by the FDA for safety than tap water.
In California alone, more than 1 billion water bottles are thrown into the trash.
Entire populations are being left vulnerable to water shortages.

10. Bottled Water Boom: Who Pays the Price?
To Help to Curb the Environmental Threats:
Don’t buy bottled water; instead use reusable stainless steel containers.
When you have parties, use covered pitchers of ice water.
Buy a water filter.
Recycle any plastic bottles you use or see.
Become involved in initiatives to ensure quality tap water in your community.

11. Obtaining Essential Nutrients
Proteins
Second most abundant substance in humans next to water
Key to all cells, antibodies, enzymes, and hormones
Transport oxygen and nutrients
Important role in developing/repairing bone, muscle, and skin
Vital for human life
May need additional protein if fighting off infection, recovering from surgery or blood loss, or recovering from burns

12. Obtaining Essential Nutrients
Amino acids
Building blocks of protein
20 essential amino acids must be obtained from food.
11 nonessential amino acids are 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?

13. Complementary Proteins

14. Obtaining Essential Nutrients
Carbohydrates
Are the best fuel source and provide energy quickly and efficiently
Simple Carbohydrates
Glucose (monosaccharide)—most common form
Fructose (monosaccharide)—fruit sugar
Sucrose (disaccharide)—granulated table sugar
Lactose (disaccharide)—milk sugar
Maltose (disaccharide)—malt sugar
Complex Carbohydrates (polysaccharides)
Starches—grains, cereals, and vegetables
Stored in the body as glycogen
Fiber—“bulk” or “roughage”

15. Obtaining Essential Nutrients
Fiber
Insoluble
Found in bran, whole-grain breads, and most fruits and vegetables
Found to reduce risk of several forms of cancer
Soluble
Found in oat bran, dried beans, and some fruits and vegetables
Helps lower blood cholesterol levels
Helps reduce risk of cardiovascular disease

16. Obtaining Essential Nutrients
Benefits of fiber include protection against
Colon and rectal cancer
Breast cancer
Constipation
Diverticulosis
Heart disease
Diabetes
Obesity
Recommended amount is 20 to 35 grams/day

17. Obtaining Essential Nutrients
Glycemic Index (GI) and Glycemic Load (GL)
The Glycemic Index is a system for rating the potential of foods to raise blood glucose levels.
Foods that break down quickly and result in fast blood glucose surge have a high GI index rating.
Combining carbohydrates with fats and proteins can lower the overall GI.
Glycemic load refers to the amount of carbohydrates in the food you eat multiplied by the glycemic index of that food.

18. Obtaining Essential Nutrients
Fats
Also called lipids
Misunderstood but a 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

19. Obtaining Essential Nutrients
Triglycerides make up 95 percent of total body fat
Cholesterol makes up 5 percent of total body fat
Can accumulate on inner walls of arteries and contribute to cardiovascular disease
Ratio of cholesterol HDL/LDL helps determine risk for heart disease
Types of Dietary Fat
Saturated are mainly from animal sources and are solid at room temperature.
Unsaturated generally come from plants and are usually liquid at room temperature.

20. Percentages of Saturated, Monounsaturated, Polyunsaturated, and Trans Fats in Common Vegetable Oils

21. Obtaining Essential Nutrients
Avoiding Trans Fatty Acid
Created by process of making liquid oil into a solid
Increase LDL levels while lowering HDL levels
Eating trans fat increases risk of coronary and heart disease and sudden cardiac death
Found in many margarines, baked goods, and restaurant deep-fried foods

22. Obtaining Essential Nutrients
New Fat Advice: Is More Fat Ever Better?
According to the American Heart Association, eating fewer than 15 percent of our calories as fat can actually increase blood triglycerides.
Eat fatty fish.
Use healthier oils (including olive oil).
Eat green, leafy vegetables.
Eat walnuts and use walnut oil.
Eat ground flaxseed.

23. 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, and poultry.
Eat fewer cold cuts and less bacon, sausages, hot dogs, and 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.

24. ABC News Video: Going Green
Discussion Questions
What can farmer’s markets do for a community?
Is it healthier to purchase from a farmer’s market? Is there a difference in nutritional value?

25. Toward Sustainable Seafood
More than 70 percent of the world’s natural fishing grounds have been overfished.
High levels of chemicals, parasites, bacteria, and toxins are now found in seafood.
Mercury, a waste product of many industries, binds to proteins and stays in an animal’s body.
Mercury can cause damage to the nervous system and kidneys, and cause birth defects.
Polychlorinated biphenyls (PCBs), chemicals that can build up in the fatty tissue of fish, are found in seafood.
Farmed fish pose additional health risks and environmental concerns.
Know where and how your fish is caught.

26. Obtaining Essential Nutrients
Vitamins
Potent, essential, organic compounds
Promote growth and help maintain life and health
Two types
Fat soluble—absorbed through intestinal tract with the help of fats. A, D, E, and K vitamins are fat soluble.
Water soluble—dissolve in water. B-complex vitamins and vitamin C are water soluble.
Few Americans suffer from vitamin deficiencies.
Overusing them can lead to a toxic condition known as hypervitaminosis.

27. Obtaining Essential Nutrients
Antioxidants
Most common are vitamin C, vitamin E, and beta-carotene
Free radicals damage or kill healthy cells.
Antioxidants scavenge free radicals, slow their formation, and repair oxidative stress damage.
Carotenoids
Lycopene (in tomatoes, papaya, pink grapefruit, and guava) reduces the risk of cancer.
Lutein (in green leafy vegetables, spinach, broccoli, kale, and brussels sprouts) protects the eyes.

28. Obtaining Essential Nutrients
Folate
A form of vitamin B that is needed for DNA production in body cells
Deficiency can result in spina bifida
Dangers of taking too much folate include nerve damage, immunodeficiency problems, anemia, fatigue, headache, constipation, diarrhea, and weight loss.

29. A Guide to Water-Soluble Vitamins

30. A Guide to Water-Soluble Vitamins

31. A Guide to Fat-Soluble Vitamins

32. Obtaining Essential Nutrients
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, and chloride
Trace minerals are needed in small amounts
Iron, zinc, manganese, copper, and iodine
Excesses or deficiencies of trace minerals can cause serious problems.

33. Obtaining Essential Nutrients
Sodium
Necessary for regulation of blood and body fluids, transmission of nerve impulses, heart activity, and certain metabolic functions.
Recommended consumption less than 1 teaspoon of table salt per day
Pickles, snack foods, processed cheeses, canned soups, frozen dinners, breads, smoked meats, and sausages contain large amounts.

34. Obtaining Essential Nutrients
Calcium
Plays a vital role in building strong bones and teeth, muscle contraction, blood clotting, nerve impulse transmission, regulating heartbeat, and fluid balance within cell
Recommended amount 1,000 to 1,200 mg/day
Milk, calcium-fortified orange juice, soy milk, broccoli, cauliflower, peas, beans, nuts, and molasses are good sources.

35. Obtaining Essential Nutrients
Iron
The most common nutrient deficiency globally
Women aged 19 to 50 need about 18 mg per day, and men aged 19 to 50 need about 10 mg.
Iron-deficiency anemia—body cells receive less oxygen, and carbon dioxide wastes are removed less efficiently
Iron toxicity—ingesting too many iron containing supplements
Men who consume excess iron have a higher risk of gallstones.

36. A Guide to Major Minerals
Continued

37. A Guide to Major Minerals

38. A Guide to Trace Minerals
Continued

39. A Guide to Trace Minerals

40. Determining Your Nutritional Needs
Reading Labels for Health
Recommended Dietary Allowances (RDAs)
Recommended Daily Intakes (DRIs)
U.S. Recommended Dietary Allowances (USRDAs)
Adequate Intake (AI)
Tolerable Upper Intake Level (UL)

41. Reading a Food Label

42. ABC News Video: You Are What You Eat
Discussion Questions
Is posting calorie counts on menus helpful? What other dietary information would help people make the healthiest choice?
Should more restaurants be required to follow this trend?
Is it up to a restaurant or a consumer to make people aware of dietary information and healthy choices?
Are you surprised by some of the calorie counts?
Does seeing calorie counts affect your food choices?

43. Determining Your Nutritional Needs
Supplements: Research on the Daily Dose
Dietary Supplements
Products taken by mouth to supplement existing diets
Includes vitamins, minerals, and herbs
FDA does not evaluate supplements prior to their marketing; companies are responsible for their own monitoring
A multivitamin added to a balanced diet will generally do more good than harm.
Probiotics—live microorganisms found in fermented foods that optimize the bacterial environment in our intestines

44. Determining Your Nutritional Needs
The 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

45. MyPyramid Plan

46. Determining Your Nutritional Needs
Using the MyPyramid Plan
Understanding serving sizes
Discretionary calories
Physical activity
Eating nutrient-dense foods

47. Serving Size Card

48. Gender & Health Men and Women Have Different Needs
Women have cyclical changes.
During pregnancy and lactation, women’s nutritional requirements increase substantially.
During the menstrual cycle, many women report significant food cravings.
Men have more lean tissue (burn more calories).
Men also tend to consume more red meat and less fruits and vegetables than women do.

49. Vegetarianism Reasons for Pursuing a Vegetarian Lifestyle
Animal welfare
Improving health
Environmental concerns
Natural approaches to wellness
Food safety
Weight loss
Weight maintenance

50. Vegetarianism Types of Vegetarian Diets Vegan Lacto-vegetarian
Ovo-vegetarian
Lacto-ovo-vegetarian
Pesco-vegetarian
Semivegetarian
The MyPyramid Plan is adaptable for a vegetarian diet

51. Vegetarianism Benefits to a Balanced Vegetarian Diet May weigh less.
Have better cholesterol levels
Have fewer problems with constipation and diarrhea
Have lower risk of heart disease
Have reduced risk of some cancers, particularly colon cancer
Have reduced risk of kidney disease

52. Nutritional Needs for People with Different Energy Requirements

53. Improved Eating for the College Student
When Time and Money Are Short
Ask for nutritional analyses of items.
Order salads, but be careful about what you add to them.
Avoid lard-based or other saturated-fat products and trans fats.
Avoid giant sized portions, and refrain from ordering extras
Limit beverages and foods high in added sugars.
At least once per week, add a vegetable-based meat substitute into your fast-food choices.

54. Food Safety: A Growing Concern
Foodborne Illnesses
Foodborne pathogens sicken over 76 million people and cause 400,000 hospitalizations and 5,000 deaths per year.
Signs
Cramping
Nausea
Vomiting
Diarrhea
Most of the time, symptoms occur 5 to 8 hours after eating.

55. Budget Nutrition Tips

56. Food Safety: A Growing Concern
Contributing Factors to the Increase in Foodborne Illnesses
Globalization of food supply
Introduction of pathogens to new geographic regions
Exposure to unfamiliar foodborne hazards
Changes in microbial populations
Increased susceptibility of varying populations
Insufficient education about food safety

57. Food Safety: A Growing Concern
Avoiding Risks in the 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.
Use a meat thermometer.
Never thaw foods at room temperature.

58. Food Safety: A Growing Concern
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 shelf life and prevents spread of microorganisms
Reduces need for toxic chemicals currently used
Marked with the radura logo
U.S. FDA label

59. Food Safety: A Growing Concern
Food Additives
Substances added to food to reduce the risk of foodborne illness, that prevent spoilage, enhance nutrient value, and enhance the look and taste of foods
Examples of common additives include
Antimicrobial agents
Antioxidants
Artificial color, nutrient additives, and flavor enhancers such as MSG
Sulfites

60. Food Safety: A Growing Concern
Food Allergy or Food Intolerance?
Food Allergies
Abnormal response to a food triggered by the immune system
Symptoms include rapid breathing or wheezing, hives, rash, eczema, runny nose, facial swelling, or respiratory problems (anaphylactic reaction)
In 2004, Congress passed the Food Allergen Labeling and Consumer Protection Act (FALCPA), which requires food manufacturers to clearly label foods containing ingredients that are common allergens.

61. Food Safety: A Growing Concern
Food Allergy or Food Intolerance?
Food Intolerances
Less dramatic reaction than food allergies
Not the result of immune system response
Generally shows as gastric upset
Lactose intolerance is common and also happens in response to food additives (MSG, sulfites, gluten)
May have psychological triggers

62. Gluten Free Diet Gluten is a protein found in grains
Wheat, barley, rye
A gluten free diet is used to treat Celiac Disease
Gluten causes inflammation of the small intestines
There are many foods that you can still eat while maintaining a gluten-free diet
Corn
Certain flours without gluten
Rice
Fruits & veggies
Wine

63. Food Safety: A Growing Concern
Is Organic for You?
Food developed, grown, or raised without use of synthetic pesticides, chemicals, or hormones
As of 2010, organic food sales estimated to be about $23.8 billion
Foods need to meet criteria set by USDA to be certified organic
Locavores—people who eat only food grown or produced locally
USDA label for certified organic foods