© mcgraw-hill companies. all rights reserved. forming a plan for good nutrition chapter 6
TRANSCRIPT
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
Forming a Plan for Forming a Plan for Good NutritionGood Nutrition
Chapter 6Chapter 6
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
Good NutritionGood Nutrition
Nutrition is the study of Nutrition is the study of nutrients and the way the nutrients and the way the body processes thembody processes them
The Daily Reference Intakes The Daily Reference Intakes (DRIs) serve as the (DRIs) serve as the framework for nutrition and framework for nutrition and is the major umbrella term is the major umbrella term for recommendations for recommendations
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
Essential Nutrients Essential Nutrients Nutrients that cannot be made by the body and must be Nutrients that cannot be made by the body and must be
supplied by the dietsupplied by the diet
The The essentialessential nutrients are nutrients are carbohydrates, fat, protein, vitamins, carbohydrates, fat, protein, vitamins, minerals, and waterminerals, and water
The The energyenergy nutrients are nutrients are carbohydrates, fat, and protein, which carbohydrates, fat, and protein, which supply the body with caloriessupply the body with calories
A calorie is a measure of food energyA calorie is a measure of food energy
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
CaloriesCalories
A gram of carbohydrate A gram of carbohydrate or protein provides 4 or protein provides 4 calories of energycalories of energy
A gram of fat provides 9 A gram of fat provides 9 caloriescalories
A gram of alcohol A gram of alcohol provides 7 calories, but provides 7 calories, but is not an essential is not an essential nutrientnutrient
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
CaloriesCalories
Where should your calories come from?Where should your calories come from?– 45-65% from carbohydrates (and at least 45-65% from carbohydrates (and at least
half of those should be complex half of those should be complex carbohydrates)carbohydrates)
– No more than 25-30% from fatNo more than 25-30% from fat– Approximately 15 % from proteinApproximately 15 % from protein
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
CarbohydratesCarbohydrates
Carbohydrates are sugars Carbohydrates are sugars and starches from plantsand starches from plants
Monosaccharides are simple Monosaccharides are simple carbohydrates, or sugarscarbohydrates, or sugars
Polysaccharides are complex Polysaccharides are complex carbohydrates, or starchescarbohydrates, or starches
Whole-grain, high fiber Whole-grain, high fiber starches help the body starches help the body maintain normal blood-sugar maintain normal blood-sugar levelslevels
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
ProteinProtein
Complete proteins contain all essential Complete proteins contain all essential amino acids; high-quality proteins contain amino acids; high-quality proteins contain the amino acids in the proportions needed the amino acids in the proportions needed by the body (usually found in meat and by the body (usually found in meat and dairy foods)dairy foods)
Proteins are composed of amino acids and Proteins are composed of amino acids and contain nitrogencontain nitrogen
Of the 20 amino acids, nine are essential Of the 20 amino acids, nine are essential (must be supplied by the diet)(must be supplied by the diet)
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
Protein (2)Protein (2)
Incomplete proteins do not contain amino Incomplete proteins do not contain amino acids in proportions needed (plant foods)acids in proportions needed (plant foods)
Legumes, such as soy, are complete proteinsLegumes, such as soy, are complete proteins Most people require 0.36 grams per pound of Most people require 0.36 grams per pound of
body weight of protein dailybody weight of protein daily Excess protein is stored as fat; high protein Excess protein is stored as fat; high protein
intake strains the kidneys and causes the intake strains the kidneys and causes the body to excrete calciumbody to excrete calcium
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
FatFat Fats (lipids) are composed of chains of Fats (lipids) are composed of chains of
carbon atoms with hydrogen atoms attachedcarbon atoms with hydrogen atoms attached
Saturated fats carry all the hydrogen atoms Saturated fats carry all the hydrogen atoms they canthey can
Monounsaturated fats have room for two Monounsaturated fats have room for two hydrogen atomshydrogen atoms
Polyunsaturated fats have room for four or Polyunsaturated fats have room for four or more hydrogen atomsmore hydrogen atoms
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
Fat (2)Fat (2) Hydrogenated products have Hydrogenated products have
hydrogen atoms added into hydrogen atoms added into them so they are more them so they are more resistant to spoilage (and resistant to spoilage (and more saturated)more saturated)
Hydrogenation yields a new Hydrogenation yields a new type of fat called transfatty type of fat called transfatty acidsacids
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
Fat (3)Fat (3)
Cholesterol is found only in Cholesterol is found only in animal productsanimal products
The body requires 3 calories to The body requires 3 calories to digest 100 calories of dietary fat digest 100 calories of dietary fat but 23 to 27 calories to digest but 23 to 27 calories to digest 100 calories of carbohydrates100 calories of carbohydrates
Dietary fat intake should be 20- Dietary fat intake should be 20- 30% of the total diet and should 30% of the total diet and should be low in saturated fatbe low in saturated fat
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
Comparison of dietary fatsComparison of dietary fats
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
Comparison of recommended Comparison of recommended and actual dietsand actual diets
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
VitaminsVitamins
Vitamins are organic compounds necessary Vitamins are organic compounds necessary in small amounts for good health; they do in small amounts for good health; they do not supply energynot supply energy
Fat-soluble vitamins include A, D, E, and K; Fat-soluble vitamins include A, D, E, and K; excess amounts are stored in the bodyexcess amounts are stored in the body
Antioxidant vitamins (C, E, and carotenoids) Antioxidant vitamins (C, E, and carotenoids) help neutralize the activity of free radicalshelp neutralize the activity of free radicals– Free radicals cause cellular damage that contribute Free radicals cause cellular damage that contribute
to diseaseto disease
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
Vitamins SupplementsVitamins Supplements
Healthy adults who eat a variety of Healthy adults who eat a variety of foods do not need vitamin foods do not need vitamin supplementssupplements
Exceptions for specific supplements Exceptions for specific supplements might include: might include: – people who are 65 or older; consume people who are 65 or older; consume
fewer than 1000 calories per day; have fewer than 1000 calories per day; have a digestive tract disease; smoke; drink a digestive tract disease; smoke; drink alcohol excessively; are pregnant or alcohol excessively; are pregnant or lactating; are vegetarianslactating; are vegetarians
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
MineralsMinerals Minerals are inorganic compounds that Minerals are inorganic compounds that
fulfill a variety of functions in the bodyfulfill a variety of functions in the body
Macrominerals (major minerals) are Macrominerals (major minerals) are required in large amounts—more than required in large amounts—more than 100 mg/day100 mg/day
Microminerals (trace minerals) are Microminerals (trace minerals) are required in small amounts—less than required in small amounts—less than 100 mg/day100 mg/day
Calcium is the mineral most commonly Calcium is the mineral most commonly deficient, especially in womendeficient, especially in women
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
WaterWater
Next to air, water is the substance Next to air, water is the substance most necessary for survivalmost necessary for survival
Sixty percent of the body’s weight is Sixty percent of the body’s weight is waterwater
Recommended daily fluid intake is 8 Recommended daily fluid intake is 8 to 12 cups—preferably tap waterto 12 cups—preferably tap water
Waiting for thirst is not a reliable Waiting for thirst is not a reliable indicator during physical activity indicator during physical activity and illnessand illness
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
Other NutrientsOther Nutrients
Phytochemicals are active compounds that Phytochemicals are active compounds that exist naturally in all plant foodsexist naturally in all plant foods
Botanicals (phytomedicinals), usually Botanicals (phytomedicinals), usually called called herbsherbs, are considered dietary , are considered dietary supplements and are not regulated by the supplements and are not regulated by the FDAFDA
Soluble fiber adds bulk to stomach Soluble fiber adds bulk to stomach contentscontents
Insoluble fiber speeds transit time through Insoluble fiber speeds transit time through the large and small intestinesthe large and small intestines
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
Dietary Guidelines for Dietary Guidelines for AmericansAmericans
Eat a variety of foods Eat a variety of foods Balance food intake with physical Balance food intake with physical
activity; maintain or improve your activity; maintain or improve your weightweight
Choose a diet with plenty of whole Choose a diet with plenty of whole grain products, vegetables, and fruitsgrain products, vegetables, and fruits
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
Dietary Guidelines for Dietary Guidelines for Americans (2)Americans (2)
Choose the right fatsChoose the right fats– Poly- and monounsaturatedPoly- and monounsaturated
Choose a diet moderate in sugarsChoose a diet moderate in sugars Choose less sodium and more Choose less sodium and more
potassiumpotassium Drink alcoholic beverages in Drink alcoholic beverages in
moderation—one drink per day for moderation—one drink per day for women and two drinks per day for women and two drinks per day for menmen
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
Other Nutrition ConcernsOther Nutrition Concerns
Pregnancy imposes a greater demand for Pregnancy imposes a greater demand for some nutrientssome nutrients
Carbohydrates are the main energy source Carbohydrates are the main energy source for anaerobic and high-intensity aerobic for anaerobic and high-intensity aerobic exercisesexercises
Food labels provide helpful information Food labels provide helpful information about nutrients associated with common about nutrients associated with common chronic health problemschronic health problems
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
Food LabelsFood Labels
Food labels provide Food labels provide helpful information helpful information about nutrients about nutrients associated with associated with common chronic common chronic health problemshealth problems
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
American Eating PatternsAmerican Eating Patterns
Eating on the goEating on the go Pre packaged foodsPre packaged foods
Both often lead to excess calories, Both often lead to excess calories, fat and sodium being consumed. fat and sodium being consumed.
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
Nutrition Strategy for WellnessNutrition Strategy for Wellness
Assess your current nutritionAssess your current nutrition Make small adjustments Make small adjustments
– Think of balancing your diet over the Think of balancing your diet over the long termlong term
© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights
reserved.reserved.
Forming a Plan for Good NutritionForming a Plan for Good Nutrition
Chapter 6Chapter 6