Chapter 4 Nutrition PE 254

Nutritional Requirements: Components of a Healthy Diet 45 essential nutrients ▫Proteins, Fats, Carbohydrates, Vitamins, Minerals and Water. Fuel potential. Kilocalories (kcalorie).  1 Kcalorie = amount of heat it takes to raise the temperature of 1 liter of fluid 1 degree of centigrade.  2000 kcalorie or calories per day meets a person’s needs.  3 supply energy  Fat = 9 calories per gram  Protein = 4 calories per gram  Carbohydrates = 4 calories per gram 2

Proteins Forms muscle, bone, blood, enzymes, hormones and cell membrane. ▫Twenty common amino acids  Nine essential amino acids.  Eleven nonessential amino acids ▫Complete proteins provide all essential amino acids (e.g., meat, fish, poultry, eggs, milk, cheese, and soy).  Most plant proteins are incomplete (e.g., peas, beans, and nuts). ▫Recommended amount  0.8 gram per kilogram of body weight (0.36g per pound)  10-35% of total calorie intake  Average is 15-16% 3

Fats or Lipids Most concentrated source of energy ▫stored energy and provides insulation and support for body organs ▫Two fats  Linoleic acid (unsaturated fatty acid)  Alpha-linoleic acid (polyunsaturated fatty acid) ▫Triglycerides - glycerol molecule with 3 fatty acids Saturated Fat (solid at room temperature) Mono-unsaturated Poly-unsaturated Hydrogenation (H + + unsaturated fat) Trans fatty acids 4

Fats and Health Cholesterol *required for synthesis of cell membranes, vitamin D, and hormones ▫High Density Lipo-Protein (HDLs) – good cholesterol; transport cholesterol out of arteries ▫Low Density Lipo-Protein (LDLs) – bad cholesterol; transport cholesterol to organs and tissues, causing fat deposits on arterial walls 5

Chapter 9 6

Carbohydrates Supply energy for the body cells Two groups ▫Simple Carbs: One or two sugar units  Fruit, sugar, honey, malt (e.g., barley or wheat), and milk ▫Complex Carbs: Multiple sugar units  Starches and fiber  Grains – wheat, rye, rice, oats, barley, and millet (white grains)  Legumes – dry beans, peas, and lentils  Tubers – potatoes and yams ▫Digestion  Mouth and small intestines  Break down to glucose 7

Refined Carbohydrates Versus Unrefined (Whole) Grains All grains before processing ▫Inner layer, germ ▫Middle layer, endosperm ▫Outer layer, bran During processing ▫Germ and bran are removed leaving just the starch of the endosperm 8

Glycemic Index and Glycemic Response Insulin and glucose levels Quick rise in glucose and insulin levels = high glycemic index ▫Eating high glycemic index foods may increase appetite ▫May increase risk of diabetes and heart disease ▫Unrefined grains, fruits, vegetables and legumes – relatively low glycemic index 9

Recommended Carbohydrate Intake Average American – grams 130 grams needed to meet the body’s requirements for essential carbohydrates Adults – 45-65% of total daily calories or grams 10

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Fiber Food and Nutrition Board ▫Dietary fiber nondigestible carbohydrate that is present naturally ▫Functional fiber nondigestible carbohydrate that has been isolated or synthesized ▫Total fiber is the sum of both Sources ▫All plant substances Recommended intake ▫38 grams for adult men ▫25 grams for adult women ▫Needs to come from foods not supplements 13

Vitamins Organic (carbon-containing) substances required in small amounts to promote specific chemical reactions (catalyst) within a living cell. Thirteen vitamins: ▫Four Fat Soluble: A, D, E, and K. ▫Nine Water Soluble: C and 8 B-complex vitamins. Thiamin (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, B- 12, Biotin and Pantothenic acid. Sources: ▫Human body does not manufacture most vitamins ▫Abundant in fruits, vegetables and grains 14

Minerals Inorganic compounds. Helps to regulate body functions, aid in growth, maintenance of body tissues, and a catalyst for energy release. 17 essential minerals. ▫Major minerals milligrams or more.  calcium, phosphorus (e.g., additives), magnesium (e.g., nuts), sodium, potassium and chloride (e.g., additives, such as sodium chloride). 15

Water Composed of about 50-60% water Can live up to 50 days without food, but only a few days without water Water and other beverages make-up 80-90% of your daily water intake Men – 3.7 total liters of water, with 3.0 liters (13 cups) coming from beverages Women – 2.7 total liters of water, with 2.2 (9 cups) coming from beverages 16

Other Substances in Food Antioxidants – ▫Reduction in cancers ▫Vitamin C & E, selenium (e.g., nuts), carotenoids Phytochemicals ▫Soy foods may help lower cholesterol levels ▫Cruciferous vegetables render some carcinogenic compounds harmless ▫Allyl sulfides (garlic and onions) boosts the cancer-fighting immune cells 17

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USDA’s MyPyramid 19

Vegetarians Possible reasons: health environmental concerns financial considerations ethics or religion Types : ▫Vegans (no animal products at all) ▫Lacto-vegetarians (milk and cheese) ▫Lacto-ovo-vegetarians (eggs and milk) ▫Partial vegetarians, semivegetarians, and pescovegetarians (eggs, dairy products, poultry and seafood) A food plan for vegetarians ▫Vitamin B-12 ▫Vitamin D ▫Calcium ▫Iron ▫Zinc 20

Protecting Yourself Against Foodborne Illness Causes of Foodborne Illnesses ▫Campylobacter jejuni ▫Salmonella ▫Shigella ▫Escherichia coli ▫Listeria monocytogenes ▫Staphylococcus ▫Clostridium botulinum ▫Norovirus Preventing and treating foodborne illnesses Environmental Contaminants and organic foods Food Allergies 21 Campylobacter jejuni Salmonella Escherichia coli Staphylococcus

Food Allergies and Food Intolerances Food allergies ▫Reaction of the body’s immune system ▫Affect 2% of the adult population ▫4-6% of infants ▫90% of food allergies  Cow’s milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish Food intolerances (metabolic problems) 22