1. Chapter Nine
Nutrition Basics

2. * kilocalorie = energy required to raise 1kg of water 1ºC
Nutrients
Elements necessary for growth, energy, and repair of tissues. There are 45 essential nutrients, however the 6 basic ones are:
Carbohydrates
Fats
Protein
Vitamins
Minerals
Water
See Figure 12-1 on digestion
See Box: Mind/Body/Spirit
* kilocalorie = energy required to raise 1kg of water 1ºC

3. Protein Function: growth and repair of tissue Kcal value: 4 kcal/gram
RDA: .8 gram per kilogram of body weight
Types: essential and non-essential amino acids

4. Fats (Lipids)
Function: long term energy, insulation, carrier of certain vitamins, and feeling of satiety (feeling of fullness)
Kcal value: 9 kcal/gram
RDA: 30% of foods should come from fat
Men: 17 grams/day (linoleic acid)
Women: 12 grams/day (linoleic acid)
Types: saturated and unsaturated fats (monounsaturated/polyunsaturated)
Simple form: fatty acids
See Figure 12-2 on types and sources of fats
See Figure 12-3 on types of fatty acids and effects upon health
See Box: Take Charge

5. What is Cholesterol?
White fat-like substance found in cells of animal origin
Function: synthesizes cell membranes, forms hormones, and bile
The body makes cholesterol from the liver
Types
LDL (bad cholesterol)
HDL (good cholesterol)
See Figure 12-2 on the concept of Omega-3 fatty acids

6. Carbohydrates Function: energy Kcal value: 4kcal/gram
RDA: 60% of foods should derive from carbohydrates
grams per day on the average
Types: mono, di, poly saccharides
Simple form: glucose
See Box; Take Charge

7. Fiber Not an official nutrient; edible, indigestible roughage
Function: allows transition of food within the bowels
Kcal value: 0 kcal
Types: dietary and functional fiber
RDA: grams/day (men and women)

8. Vitamins
Function: organic components required in small amounts for normal growth, reproduction, and maintenance
Kcal value: 0 kcal
Types: water soluble (B,C), fat soluble (A,D,E,K)
See Table 12-1 on body processes with vitamins

9. Minerals
Inorganic materials needed in trace amounts for normal body maintenance and critical for regulation of body processes
There are 17 essential minerals
Types: major (high amounts) and minor minerals (small amounts in the body)
See Table 12-2 on minerals and food choices

10. Water
Function: medium for waste transport, thermoregulation, and biochemical reactions
Kcal value: 0 kcal
RDA: 8-12 glasses/day
Check your urine color to determine fluid maintenance
See Box; Take Charge

11. What are Anti-Oxidants?
Vitamins C, E, and beta-carotene are known anti-oxidants
May prevent/slow the development of cancer
May help ward off other diseases such as “age-related changes”
Protects cells against damage by oxygen molecules called “free radicals”.
Phytochemicals are a type of anti-oxidant found in plant foods that may prevent chronic diseases

12. Food Pyramid Guide See Box: “Your Diet Versus the Food Guide Pyramid”
See Figure 12-6 on amounts needed for solid fats and added sugars
See Table 12-4 on recommended levels of sugar intake

13. Food Safety Foodborne diseases affect 76 million Americans annually
Symptoms mimic flu-like maladies
Develops within 1-6 hours of exposure
Bacterial exposure tends to be the common culprit, however, could be due to other pathogens
Contact a medical professional, if needed

14. Vegetarian Diets
Relies on plant sources for nutrients. Types of vegetarians:
Ovolactovegetarian
Lactovegetarian
Vegan
Other categories:
Partial
Semivegetarian
Pescovegetarian
A vegetarian diet consists on relying on plant sources for obtaining all nutrients.
Ovolactovegetarian relies on eggs and milk products or one over another to reach all 9 essential amino acids.
Lactovegetarian relies on dairy products without eggs to obtain their complete source of protein.
True vegans use only plant sources (no animal products at all) to obtain all their nutritional requirements. This format is more difficult and requires greater planning and better nutritional information to receive all 9 amino acids through plant sources. Combinations of plant sources are needed since not one plant source will work. The possibility of including B12 vitamin and Vitamin D supplements are highly recommended due to the lack of nutritional products.
Pesco-vegetarian is a vegetarian diet which includes fish, dairy, and eggs along with plant foods.

15. Dietary Challenges for Special Populations
Some population groups face special dietary challenges such as:
College Students
Older Adults
Athletes
People with Special Health Concerns
See Box: Gender Matters

16. Food Labeling
See Box: Critical Consumer

17. Food Additives
Many people are concerned about the amount of additives found in foods
Additives are chemicals in food that are unnatural
They are used for 5 principle reasons:
Maintain product consistency
Improve/maintain nutritional value
Reduce spoilage
Provide leavening or control alkalinity
Enhance flavor/provide color

18. Food Allergies
Reaction by the immune system to attack the body based on food consumed
Can be mistaken for food intolerance (enzyme deficiency)
Common food allergies include: peanuts, milk, soy products, shellfish, and wheat
By the 3rd exposure, could cause shock and/or even death

19. Chapter Nine
Nutrition Basics