Nutrition

Energy Units

• calorie - basic unit of heat

• kilocalorie - 1000 calories

• Calorie - same as kilocalorie

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

What are Dietary Carbohydrates?

• Organic compounds containing– Carbon– Oxygen– Hydrogen

• Formed naturally in nature

• Synthesized

• ~4 kcal/gram

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)

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

Major Uses of CHO

• Provide energy to nervous system

• Provide energy to muscular system

• Provide energy to other tissues of the body

Storage Sites for CHO

• Blood Glucose – 50 kcal

• Liver Glycogen – 400 kcal

• Skeletal Muscle Glycogen – 1600 kcal

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

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

Major types of carbohydrates.

MonosaccharidesGlucoseFructoseGalactose

DisaccharidesSucrose(glucose + fructose)Lactose(glucose + galactose)Maltose(glucose + glucose)

PolysaccharidesStarchesDextrinsGlycogen

FiberCelluloseHemicellulosePectinsGumsMucilages

Functions of Fat

• Fuel for cells

• Organ padding and protection

• transport fat-soluble vitamins

• Constituents of cell membranes

• Constituents of hormones

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

Saturated Fat

• Lacks C-C double bonds

• Saturated with H• Animal fat & tropical

oils• Most unhealthy• Hydrogenated oils

Monounsaturated Fat

• Contains single C-C double bond

• Most healthy• Most common

– Olive oil

– Canola oil

– Peanut(s) oil

– Walnuts

– Almonds

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

TABLE 5.1 Fatty Acids in fats and oils

Oil/Fat Saturated Mono-unsat Polyunsat

Beef 50 43 4

Chicken 30 46 22

Tuna 27 26 37

Olive 14 74 9

Canola 6 62 30

Tuna 27 26 37

Coconut 87 6 2

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

Trans Fatty Acids

• Formed from hydrogenation process

• May have worst health impact of all fats

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

• 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

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

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

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

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)

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

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

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.

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

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

General Recommendations

• Eat adequate protein, fat, and CHO

• Eat a variety of food

• Eat as much fruits and vegetables as possible

Vitamins

• Organic compounds derived from plants and animals

• Functions

– regulation of body processes

– required for metabolic processes

– required for enzyme actions

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

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

Top Antioxidants

• Vitamins C & E

• Phytochemicals– Blueberries, strawberries, grapes (grape juice)– tomatoes– Oats– Garlic & onions

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)

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

Factors that impact bone health (osteoporosis).

Fig. 3.12

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

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.

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

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

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

The Big Question Is

• Should you supplement vitamins and minerals??????

• The answer is – yes

– no

– maybe

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

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

Daily Water Intake

• Approximate requirement – 1 ml/kcal

• Food – 700 ml

• Metabolism – 300 ml

• Fluids – everything else– Non-diuretic fluids– Diuretic fluids

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.

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

Fast Foods

Food kcal Pro Carb Fat Cho Na Big Mac 530 19 35 46 80 960 McChick 510 13 35 52 50 820 McGrille 260 37 51 12 45 500 FF-sm 210 6 50 44 0 135 C Burrito 345 20 46 34 57 854 Nach Sup 364 13 42 45 17 470

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