1. Nutrition

2. Energy Units calorie - basic unit of heat kilocalorie - 1000 calories Calorie - same as kilocalorie

3. Nutrients Caloric Nutrients –Carbohydrates: 4 kilocalories/gram –Fats: 9 kilocalories/gram –Proteins: 4 kilocalories/gram –(Alcohol: 7 kilocalories/gram) Non-Caloric Nutrients –Vitamins –Minerals –Water

4. What are Dietary Carbohydrates? Organic compounds containing –Carbon –Oxygen –Hydrogen Formed naturally in nature Synthesized ~4 kcal/gram

5. Types of Carbohydrates Simple CHO –Monosaccharides Glucose (dextrose, grape sugar) Fructose (levulose, fruit sugar) Galactose (milk sugar) –Disaccharide Maltose (malt sugar, glucose & glucose) Lactose (milk sugar, glucose & galactose) Sucrose (cane or table sugar, glucose & fructose)

6. CHO Types Complex CHO –3 or more glucose molecules –Polysaccharide (>2 molecules) Plant starches Animal starch (glycogen) glucose polymer (10 or more molecules) –Maltodextrin –polycose –Fiber

10. Major Uses of CHO Provide energy to nervous system Provide energy to muscular system Provide energy to other tissues of the body

11. Storage Sites for CHO Blood Glucose – 50 kcal Liver Glycogen – 400 kcal Skeletal Muscle Glycogen – 1600 kcal

12. Glycemic Index (GI) The GI reflects the rate of digestion and absorption of CHO GI = Blood glucose area after test food Blood glucose area after reference food X 100

13. Glycemic Load Glycemic index relative to the serving size Some CHO have high GI but are consumed in small quantities per serving GL = (GI x CHO/serving)/100 Ratings of glycemic loads –High GL = >20 –Medium GL = 11-19 –Low GL = <11

16. Major types of carbohydrates. Monosaccharides Glucose Fructose Galactose Disaccharides Sucrose (glucose + fructose) Lactose (glucose + galactose) Maltose (glucose + glucose) Polysaccharides Starches Dextrins Glycogen Fiber Cellulose Hemicellulose Pectins Gums Mucilages

17. Functions of Fat Fuel for cells Organ padding and protection transport fat-soluble vitamins Constituents of cell membranes Constituents of hormones

18. Fats Saturated –Animal fat –Tropical vegetable oils (palm, coconut) Monounsaturated –Oils: Peanut, canola, olive, high oleic safflower –Nuts: walnuts, almonds, cashews, pecans, pistachio Polyunsaturated –Omega-3 (fish) and omega-6 (vegetables) fatty acids –corn, soybean, sunflower, safflower, flax seed

19. Saturated Fat Lacks C-C double bonds Saturated with H Animal fat & tropical oils Most unhealthy Hydrogenated oils

20. Monounsaturated Fat Contains single C-C double bond Most healthy Most common –Olive oil –Canola oil –Peanut(s) oil –Walnuts –Almonds

21. Polyunsaturated Fat Two or more C-C double bond Omega 3 –Flax oil, Fish oil –  -linolenic acid Omega 6 –Corn, soyben, safflower, sunflower –Linoleic acid

22. TABLE 5.1 Fatty Acids in fats and oils Oil/FatSaturatedMono-unsatPolyunsat Beef50434 Chicken304622 Tuna272637 Olive14749 Canola66230 Tuna272637 Coconut8762

23. Hydrogenated Fats Process used to convert unsaturated oils into saturated oils –Increases temp at which oil burns –Increases shelf life –Stays in mixture better Health impact is same as saturated fats

24. Trans Fatty Acids Formed from hydrogenation process May have worst health impact of all fats

25. Recommended Consumption of Dietary Fat Essential fatty acids must be supplied in the diet –Linoleic acid (omega-6 fatty acid) 3-6 grams per day Supplied if 5-10% of calories are from fat –Sources 1 tablespoon (14 grams) of corn oil 2 tablespoons (28 grams) of sunflower oil 2.5 tablespoons (35 grams) of canola oil 5 tablespoons (70 grams) of olive oil

26. Alpha-linolenic Acid (omega-3 fatty acid) –1-2% of kcal consumption –2-3 grams for 2000 kcal diet –Sources 1.5 teaspoons Flaxseed oil 1.5 tablespoon canola oil 3 tablespoons soybean oil 12 oz cod, flounder, haddock, halibut, tuna 6 oz salmon 3.5 oz herring, mackerel, sardines

27. Daily Recommendation for Fats Less than 30% of total calories for most Less than 10% of calories as saturated fat Adequate essential fats Most fat should be monounsaturated with polyunsaturated as second choice

28. Fat and Cholesterol The body gets cholesterol from two sources –foods –cells produce it Saturated fat stimulates the body to produce more cholesterol than it normally needs

29. Cholesterol Types & Values Major cholesterol types –High Density Lipoprotein (HDL) –Low Density Lipoportein (LDL) –Very Low Density Lipoprotein (VLDL) Total Cholesterol = HLD + LDL + VLDL –TC < 200 mg/dl –LDL < 130 mg/dl

30. Lowering Your Cholesterol Consume less saturated fat in the diet –eat lean meat and low fat dairy foods –eat less processed foods –cook only with mono- or polyunsaturates Consume less cholesterol in the diet –eat lean meat and low fat dairy foods –use only vegetable oils preferably canola and olive (no tropical oils)

31. Protein Incomplete - lacking in one or more of the essential amino acids –vegetable sources Complete - contains all essential amino acids –animal sources –combinations of vegetable sources

32. Protein Requirements RDA is 0.4 grams/lb for adults Physically active need 0.4 - 0.9 grams/lb Sources –8 oz. milk or milk products = 9 grams –3 oz. beef, poultry, fish = 21-25 grams –1 egg = 6 grams

33. Recommendations for Protein 12-15% of total calories assuming adequate caloric intake 0.4 grams per pound of body weight as minimum If physically active, more protein up to 0.9 grams per pound Include significant animal or soy protein.

34. Recommendation for Fat Reduce fat to no more than 30% of total calories The more mono and polyunsaturated fat you consume, the more total fat you can consume Reduce saturated & hydrogenated fat consumption as much as possible

35. Recommendation for CHO CHO should fill the remainder of your caloric requirement Minimum CHO:100 grams per day Maximum CHO: 4-5 grams per pound or 60-70% of total calories Reduced refined sugar to < 10% of CHO

36. General Recommendations Eat adequate protein, fat, and CHO Eat a variety of food Eat as much fruits and vegetables as possible

38. Vitamins Organic compounds derived from plants and animals Functions –regulation of body processes –required for metabolic processes –required for enzyme actions

39. Oxygen Free Radicals Produced from aerobic metabolism Depresses immune function Play a significant role in several chronic disease processes such as heart disease and cancer Are controlled by anti-oxidants

40. Vitamin Classification Fat Soluble –absorbed, transported and stored with the help of fat –A, D, E, & K –easier to accumulate and become toxic Water Soluble –absorbed, transported in water –excreted in urine –B-complex & C

41. Top Antioxidants Vitamins C & E Phytochemicals –Blueberries, strawberries, grapes (grape juice) –tomatoes –Oats –Garlic & onions

42. Minerals solid inorganic substances Functions –regulate muscle and nerve function –structural components of body –components of hormones, enzymes, hemoglobin –regulate water balance –anti-oxidants (selenium)

43. Calcium body’s most abundant mineral critical for bone formation current RDA: –9 to 18 years is 1300 mg –19 to 50 years is 1000 mg –over 50 years is 1200 mg

44. Factors that impact bone health (osteoporosis). Fig. 3.12

45. Sources of Calcium Skim milk (1 cup) - 300 mg Whole milk (1 cup) - 290 mg Yogurt, lowfat (1 cup) - 415 mg Baked Beans (8 oz) - 175 mg Broccoli, cooked (2/3 cup) - 88 mg Collard greens, cooked (1/2 cup) - 152 mg Spinach, cooked (1/2 cup) - 83 mg

46. Calcium Supplements If you do not get adequate calcium in your diet, then change your diet or supplement calcium. Calcium supplementation –Best supplement is calcium citrate –Do not consume more than 500 mg per dose –Consume multiple doses during day to get more than 500 mg.

47. Iron Trace mineral RDA is 10 mg for males & 18 mg for females Animal sources absorbed much better than plant sources (heme iron) Vitamin C increases absorption of iron, especially non-heme iron

48. Sources of Iron Red Meat (3.5 oz) - 2.6 mg Liver (3.5 oz) - 8.8 mg Poultry (3.5 oz) - 1.2 mg Prunes (10) - 2 mg Baked Beans (1 cup) - 3.6 mg Total (1 serving) - 18 mg

49. Sodium We get too much sodium, not too little Daily requirement is around 500 mg May cause high blood pressure Sources –food additives (processed foods) –salting foods

50. The Big Question Is Should you supplement vitamins and minerals?????? The answer is –yes –no –maybe

51. Major Functions of Water Provides essential building material for cell protoplasm Protects key body tissues (spinal cord, brain) Maintains normal osmotic pressures Main constituent of blood Regulation of body temperature Important in hearing, vision, taste

52. Daily Water Loss Urine – 1,300 ml Water in feces – 100 ml Exhaled air – 200 ml Skin (insensible perspiration) – 600 ml Sweat – 2-3 L/hr TOTAL – 2 - ??? liters

53. Daily Water Intake Approximate requirement – 1 ml/kcal Food – 700 ml Metabolism – 300 ml Fluids – everything else –Non-diuretic fluids –Diuretic fluids

54. Food Label with Daily Values. 1) Better by Design How to recognize the new food labels. 2) Size Up the Situation All serving sizes are created equal. 3) Look Before You Leap Use the Daily Values. 4) Rate It Right Scan the % Daily Values. 5) Trust Adjectives Descriptions have legal definitions. GOOD SOURCE OF FIBER LOWFAT 6) Read Health Claims with Confidence The nutrient link to disease prevention. Many factors affect cancer risk. Eating a diet low in fat and high in fiber may lower risk of this disease.

58. Deceptive Advertising Lean Ground Beef - 90% Fat-Free Serving size - 4 oz or 113 g 70% of weight is water; 30% is fat/protein 9 g of fat and 25 g of protein 81 kcal of fat and 100 kcal of protein 45% of calories as fat

59. Fast Foods

60. Water Average requirement is 6-12 cups (48-64 oz) or 1ml/kcal Warm weather and exercise increase the requirement Caffeine and alcohol intake increase the requirement?? Fluid should be consumed in smaller quantities throughout the day