1. © 2008 McGraw-Hill Higher Education. All rights reserved. Nutrition Basics Chapter 8

2. © 2008 McGraw-Hill Higher Education. All rights reserved. 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 needs. 1000 calories = 1 kcalorie. 3 supply energy –Fat = 9 calories per gram –Protein = 4 calories per gram –Carbohydrates = 4 calories per gram

3. © 2008 McGraw-Hill Higher Education. All rights reserved. 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. Most animal proteins. Most plant proteins are incomplete. –Combine 2 vegetables to make up missing amino acids. –Recommended amount 0.8 gram per kilogram of body weight 10-35% of total calorie intake –Average is 15-16%

4. © 2008 McGraw-Hill Higher Education. All rights reserved. Fats or Lipids Most concentrated source of energy –stored energy and provides insulation and support for body organs –Two fats Linoleic acid Alpha-linoleic acid –10% from saturated fats –Triglycerides - glycerol molecule with 3 fatty acids Saturated Fat (solid at room temperature) Mono-unsaturated Poly-unsaturated Hydrogenation (H + + unsaturated fat) Trans fatty acids

5. © 2008 McGraw-Hill Higher Education. All rights reserved. Fats and Health Cholesterol –High Density Lipo-Protein (HDL’s) – good cholesterol –Low Density Lipo-Protein (LDL’s) – bad cholesterol Absorbs Fat-soluble vitamins (A,D,E & K) –Make up 25%-35% of total daily calories 7% from saturated fat 10% from polyunsaturated fat 20% from monounsaturated fat Omega-3 fatty acids – AMDR -5-10% Omega-6 fatty acids – AMDR – 0.6-1.2% Recommended Intake –Adults Men 17 grams per day of linoleic and 1.6 grams of alpha-linoleic Women 12 grams per day of linoleic and 1.1 grams of alpha-linoleic –Only 3-4 teaspoons (15-20 grams) of vegetable oil per day –AMDRs for total fat 20-35% AMDR=Acceptable Macronutrient Distribution Ranges

6. © 2008 McGraw-Hill Higher Education. All rights reserved.

7. 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

8. © 2008 McGraw-Hill Higher Education. All rights reserved. Refined Carbohydrates Versus Whole (Unrefined) 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

9. © 2008 McGraw-Hill Higher Education. All rights reserved. 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

10. © 2008 McGraw-Hill Higher Education. All rights reserved. Recommended Carbohydrate Intake Average American – 200-300 grams 130 grams needed to meet the body’s requirements for essential carbohydrates Adults – 45-65% of total daily calories or 225-325 grams

11. © 2008 McGraw-Hill Higher Education. All rights reserved. Fiber – A Closer Look 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

12. © 2008 McGraw-Hill Higher Education. All rights reserved. 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

13. © 2008 McGraw-Hill Higher Education. All rights reserved. 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 - 100 milligrams or more. calcium, phosphorus, magnesium, sodium, sulfur, sodium, potassium and chloride. –Trace minerals – minute amounts. Cobalt, copper, fluoride, iodide, iron, manganese, molybdenum, selenium, and zinc

14. © 2008 McGraw-Hill Higher Education. All rights reserved. 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

15. © 2008 McGraw-Hill Higher Education. All rights reserved. Other Substances in Food Antioxidants – –Reduction in cancers –Vitamin C & E, selenium, 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

16. © 2008 McGraw-Hill Higher Education. All rights reserved. Dietary Guidelines for Americans Eating a variety of nutrient-dense foods Control calorie intake to manage healthy weight Physically active every day Plenty of grains, vegetables and fruits Choose fats wisely Choose carbohydrates wisely Prepare foods with little salt and sugar Moderation of alcohol consumption Keep foods safe to eat

17. © 2008 McGraw-Hill Higher Education. All rights reserved. Weight Management Overweight and obesity are major public health problem Americans need to reduce the amount of calories Increase physical activity Make wiser food choices

18. © 2008 McGraw-Hill Higher Education. All rights reserved. Basal Metabolic Rate Your basal metabolic rate, or BMR, is the minimum calorific requirement needed to sustain life in a resting individual. It can be looked at as being the amount of energy (measured in calories) expended by the body to remain in bed asleep all day! BMR can be responsible for burning up to 70% of the total calories expended, but this figure varies due to different factors (see below). Calories are burned by bodily processes such as respiration, the pumping of blood around the body and maintenance of body temperature. Obviously the body will burn more calories on top of those burned due to BMR.

19. © 2008 McGraw-Hill Higher Education. All rights reserved. Harris-Benedict Note: 1 inch = 2.54 cm. 1 kilogram = 2.2 lbs. Example: You are female You are 30 yrs old You are 5' 6 " tall (167.6 cm) You weigh 120 lbs. (54.5 kilos) Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age) Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age)

20. © 2008 McGraw-Hill Higher Education. All rights reserved. Activity multiplier Sedentary = BMR X 1.2 (little or no exercise, desk job) Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk) Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk) Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk) Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) Example: Your BMR is 1339 calories per day Your activity level is moderately active (work out 3-4 times per week) Your activity factor is 1.55 Your TDEE = 1.55 X 1339 = 2075 calories/day Determine the energy cost: ______________________ www.freedieting.com

21. © 2008 McGraw-Hill Higher Education. All rights reserved. Physical Activity Aim to accumulate at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity Brisk walk at a pace of 3-4 mile per hour Manage body weight engage in 60 minutes of moderately to vigorous intense activity Sustain weight loss engage daily in at least 60-90 minutes of moderate activity

22. © 2008 McGraw-Hill Higher Education. All rights reserved.

23. Food Groups to Encourage Fruits and vegetables –41/2 cups or the equivalent of 9 servings each day Dark green vegetables Orange vegetables Legumes Whole grains Low-Fat and Fat-free milk and milk products

24. © 2008 McGraw-Hill Higher Education. All rights reserved. Fats Fats and oils provide the essential fatty acids needed Total fat: 20-35% of total daily calories Saturated Fat: Less than 10% of total calories Trans fat: as little as possible Cholesterol: Less than 300 mg per day

25. © 2008 McGraw-Hill Higher Education. All rights reserved. Carbohydrates Important energy source Fiber promotes healthy digestion and helps reduce the risk of type 2 diabetes and heart disease Consumption of foods and beverages high in added sugar should be avoided

26. © 2008 McGraw-Hill Higher Education. All rights reserved. Food Safety Foodborne disease affect 76 million Americans each year Be careful around –Poultry –Meats –Eggs –Shellfish –Milk products –Fresh fruits and vegetables

27. © 2008 McGraw-Hill Higher Education. All rights reserved. USDA’s MyPyramid

28. © 2008 McGraw-Hill Higher Education. All rights reserved. Key Messages of MyPyramid Remind consumers to make healthy food choices Personalization Daily physical activity Moderation Proportionality Variety Gradual improvement

29. © 2008 McGraw-Hill Higher Education. All rights reserved.

30. Serving Sizes GrainsGrains - 1 slice of bread,1 small muffin (2.5 diameter), 1 cup ready-to-eat cereal flakes VegetableVegetable – 1 cup raw leafy vegetables, 1/2 cup cooked or raw vegetables, 1/2 cup of vegetable juice FruitFruit – ½ cup fresh, canned, or frozen fruit, 1/2 cup 100% fruit juice,1 small whole fruit, 1/4 cup dried fruit, 3/4 cup fruit juice

31. © 2008 McGraw-Hill Higher Education. All rights reserved. Serving Sizes Milk/DairyMilk/Dairy -1 cup milk or yogurt,1/2 cup ricotta cheese,1.5 oz natural cheese,2 oz. Processed cheese. Meat and BeansMeat and Beans – 1 ounce cooked lean meat,.1/4 cup cooked dry beans or tofu, 1 egg, 1 tablespoon peanut butter, ½ ounce nuts or seeds OilsOils Discretionary Calories, solid fats, and added sugarsDiscretionary Calories, solid fats, and added sugars

32. © 2008 McGraw-Hill Higher Education. All rights reserved. Vegetarians A food plan for vegetarians –Vitamin B-12 –Vitamin D –Calcium –Iron –Zinc 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)

33. © 2008 McGraw-Hill Higher Education. All rights reserved. Dietary Challenges for Special Population Groups Children and Teenagers College Students Older Adults Athletes People with Special Health Concerns

34. © 2008 McGraw-Hill Higher Education. All rights reserved. Personal Plan: Making Informed Choices About Food Reading Food Labels Reading Dietary Supplement Labels Evaluating Functional Foods

35. © 2008 McGraw-Hill Higher Education. All rights reserved.

36. Organic Foods Additives in Food Food Irradiation Genetically Modified (GM) Foods

37. © 2008 McGraw-Hill Higher Education. All rights reserved. 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

38. © 2008 McGraw-Hill Higher Education. All rights reserved. Chapter 938 Campylobacter jejuni Salmonella Escherichia coli Staphylococcus

39. © 2008 McGraw-Hill Higher Education. All rights reserved. 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)

40. © 2008 McGraw-Hill Higher Education. All rights reserved. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © 2007 McGraw-Hill Higher Education. All rights reserved. Wellness Worksheet Assignment Wellness Worksheets can be accessed online at www.mhhe.com/fahey8e www.mhhe.com/fahey8e 1.From the website above, click on “student edition” at the bottom left column. 2.Click on “wellness worksheets” 3.Click on “126 Wellness Worksheets are available online” in the middle of the page. 4.Click on “65: Determining Daily Energy and Macronutrient Intake Goals” and complete the worksheet.65: Determining Daily Energy and Macronutrient Intake Goals 5.Print out the completed worksheet and submit on Monday, March 22 nd