1. Nutrition: Healthy Food Choices
Chapter Seven
Nutrition: Healthy Food Choices
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2. Nutritional Guidelines
Dietary Reference Intakes (DRIs): recommended intake levels of essential nutrients associated with reducing risk of chronic disease
Recommended Daily Allowance (RDA): represents the average daily amount of any one nutrient to protect against nutritional deficiency.
USDA MyPyramid: graphic nutritional tool you can customize to see recommendations for daily food choices
Daily Values: standards used on food labels to indicate how a particular food contributes to the recommended daily intake of major nutrients in a 2,000-calorie diet
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Nutrients
Essential nutrients: needed to build, maintain, and repair tissues and regulate body processes
Macro-nutrients: needed in large amounts
Water
Carbohydrates
Proteins
Fats
Micro-nutrients: needed in small amounts
Vitamins
Minerals
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Water
Function:
Digest, absorb, transport nutrients
Helps regulate body temperature
Carries waste out of the body
Lubricates our body parts
RDA:
1 to 1.5 milliliters per calorie spent
2 to 3 liters or 8 to 12 cups of fluid
Water needs can vary depending on several factors such as foods consumed and activity level
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Carbohydrates
Function:
The body’s main source of energy
Fuel most of the body’s cells during daily activities
Used by muscle cells during high-intensity exercise
Only source of energy for brain cells, red-blood cells and some other types of cells
Types:
Simple Carbohydrates (sugars)
Complex Carbohydrates (starches and dietary fibers)
RDA:
130 grams for males and females (aged 1-70)
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Carbohydrates
Simple Carbohydrates:
Sources:
Honey
Molasses
Fruit
Syrup
Vegetables
Table sugar
Milk
Complex Carbohydrates:
Grains, Whole grains (whole wheat, brown rice, oatmeal, corn)
Some fruit
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Dietary Fiber
Complex carbohydrate is found in plants and cannot be broken down by the digestive tract.
Fiber allows for passage of food quickly through the intestines helping to prevent hemorrhoids and constipation.
Fiber is best obtained through diet, not pills or supplements
RDA:
25 grams/day for women (aged 19-50)
38 grams/day for men (aged 14-50)
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Sources of Fiber
Viscous or soluble fiber sources:
Oat bran
Many fruits
Legumes (peas, beans, peanuts, soybeans)
Insoluble fiber sources:
Wheat bran
Psyllium seed
Functional fiber: natural or synthetic fiber that has been added to food
Total fiber: combined amount of dietary and functional fiber in a food
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Proteins
Function:
Build and maintain muscles, bones, and other body tissues
Form enzymes that facilitate chemical reactions that allow for:
Types:
Complete proteins
Incomplete proteins
RDA:
.36 grams per pound of body weight
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Proteins
Complete protein sources
Animal proteins:
Meat
Fish
Poultry
Milk
Cheese
Eggs
Incomplete protein sources
Vegetable proteins:
Grains
Legumes
Nuts
Seeds
Other vegetables
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Proteins
Complementary proteins: proteins that in combination provide essential amino acids
Mutual supplementation: nutritional strategy of combining two incomplete protein sources to provide a complete protein
For example, beans and rice
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Fats
Function:
Principal form of stored energy in the body
Provide essential fatty acids
Play a role in the production of other fatty acids and Vitamin D
Provide the major material for cell membranes and for the myelin sheaths that surround nerve fibers
Assist in absorption of fat-soluble vitamins
Affect texture, taste, and smell of foods
Provide emergency reserve when we are sick or when our food is diminished
RDA:
20 to 35% of calories from fat with only about one-third coming from saturated fats
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Fats
Saturated fat: lipids that are the predominant fats in animal products and other fats that remain solid at room temperature
Sources:
Beef
Pork
Poultry
Whole-milk dairy products
Certain tropical oils (coconut and palm)
Certain nuts (macadamia)
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Fats
Monounsaturated fat: lipids that are liquid at room temperature and semisolid or solid when refrigerated
Sources:
Olive, safflower, peanut and canola oils
Avocados
Many nuts
Polyunsaturated fat: lipids that are liquid at room temperature and when refrigerated
Corn and soybean oils
Many fish (trout, salmon, and anchovies)
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Cholesterol
A waxy substance that is needed for several important body functions
The body produces it from the liver and obtains it from animal food sources
Too much cholesterol can clog arteries and lead to cardiovascular disease
LDLs (low density lipoproteins) are the bad cholesterol, while HDLs (high density lipoproteins) are considered good
Recommended to consume no more than 300 mgs per day
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Trans Fatty Acids
Liquid vegetable oils that have been chemically changed through the process of hydrogenation to extend the shelf life of processed foods
Trans fats pose a risk to cardiovascular health by raising LDL levels
Foods high in trans fatty acids include:
Crackers
Cookies
Chips
Cakes and Pies
Doughnuts
Deep fried foods like french fries
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Trans Fatty Acids
Liquid vegetable oils that have been chemically changed through the process of hydrogenation
Trans fats pose a risk to cardiovascular health by raising LDL levels
Foods high in trans fatty acids include:
Crackers
Cookies
Chips
Cakes
Doughnuts
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Minerals
Naturally occurring substances needed by the body in small amounts
Build strong bones and teeth; help carry out metabolic processes and body functions
The body needs 20 essential minerals.
Macrominerals (need at least 100 mgs/day)
Calcium, chloride, magnesium, phosphorous, potassium, sodium
Microminerals (need less than 100 mgs/day)
Iron, fluorine, iodine, zinc and others
A balanced diet provides all the essential minerals the body needs per day, so no supplementation is necessary.
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Vitamins
Naturally occurring organic substances needed by the body in small amounts
Serve as catalysts for releasing energy from carbohydrates, proteins, and fats while maintaining other body components
Your body needs at least 11 specific vitamins.
A,C, D,E,K, and B-Complex vitamins
Vitamins can be found in a variety of foods, so no supplementation is necessary.
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Phytochemicals
Substances naturally produced by plants.
May keep cells healthy, slow tissue degeneration, prevent carcinogens, reduce cholesterol, protect heart, maintain hormone levels, keep bones strong.
Three important types of phytochemicals:
Antioxidants (neutralizes free radicals)
Phytoestrogens (lowers cholesterol and reduces risk of heart disease)
Phytonutrients (can fight against cancer and heart disease)
See the color wheel of food, Figure 7.1
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21. The Color Wheel of Foods
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2005 Dietary Guidelines
The guidelines are designed to address two major concerns:
The role of poor diet and a sedentary lifestyle in the major causes of disease and death in the United States
The role of these same factors in the increase of overweight and obesity in this country
© Image Source/Corbis
See 2005 Dietary Guidelines for Americans: Key Message, Table 7.3
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MyPyramid
Based on familiar food groups
Highlights physical activity
Interactive tools at
Assess your current diet
Calculate your calorie needs
Develop customized food plan
Learn strategies for achieving a healthy weight
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Vegetarian Diets
2005 Dietary Guidelines for Americans provides some direction for vegetarians.
Vegetarian diets may offer protection against obesity, heart disease, high blood pressure, diabetes, digestive disorders, and some forms of cancer.
Vegetarians need to make sure their diets provide the energy intake and food diversity to meet dietary guidelines.
See Highlight on Health, Vegetarian Diet Planning
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25. Current Consumer Concerns
Overconsumption of soft drinks
High sodium diets
Food allergies and food intolerances
Energy bars and energy drinks
Fast foods
© BannanaStock/PunchStock
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26. Food Safety and Technology
Artificial Sweeteners
Organic Foods
Functional Foods
Foodborne illnesses
Genetically modified foods
See Figure 7.6, Food safety in the kitchen
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27. Nutrition: Healthy Food Choices
Chapter Seven
Nutrition: Healthy Food Choices
© 2009 McGraw-Hill Higher Education. All rights reserved.