understanding nutrition and your diet

Understanding Nutrition and Your

Diet

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NutrientsNutrients• Nutrients = elements in food that are

required for the growth, repair, and regulation of body processes1. Carbohydrates2. Fats3. Protein4. Vitamins5. Minerals6. Water7. Fiber

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CarbohydratesCarbohydratesMajor energy source: 4 calories/gramTypes

MonosaccharidesDisaccharidesPolysaccharides

Recommended intake: 45-65% of total calories from carbohydrates




CarbohydratesCarbohydratesSimple sugars

Average American adult consumes about 140 pounds of sweeteners each year

Sugar, corn sweetener, syrup, honeySodas, candy, bakery and processed

goods




FatsFats Functions: Insulation, carrier of

vitamins, storage of long-term energy, and satiety

Energy source: 9 calories/gram Types

SaturatedMonounsaturatedPolyunsaturatedTrans

Recommended intake: 20-35% of total calories




Types of FatsTypes of Fats Saturated fats

Solid at room temperature Primarily found in animal fats Negative effects on heart health

Monounsaturated and polyunsaturated fats Liquid at room temperature Vegetable oils Positive effects on heart health Omega-3 polyunsaturated fats found in fish are

considered especially healthful




Composition of Dietary FatsComposition of Dietary Fats




Types of Fats: Trans FatsTypes of Fats: Trans FatsAltered form of unsaturated fat

(hydrogen added)Associated with unhealthy changes in

cell membranesRaises levels of “bad” cholesterol and

lowers levels of “good” cholesterolFound in margarine, snack foods, and

some deep fried fast foodsCheck food labels




Types of Fats: CholesterolTypes of Fats: CholesterolWhite fatlike substance found in

cells of animal originFunctions: Synthesizes cell

membranes; starting material in formation of hormones and bile

The liver can synthesize cholesterolExcess cholesterol in the body can

clog arteries and increase risk of cardiovascular disease




Fats: General Fats: General RecommendationsRecommendations

20-35% of total daily calories from fat Less than 10% of calories from

saturated fat Less than 300 mg/day of cholesterol Keep trans-fatty acid consumption as

low as possible Get most fats from sources of

unsaturated fats Fish Nuts Vegetable oils




FatsFats

Low-fat does not necessarily mean low-calorie

Higher price tag Low-fat dairy and

salad dressings have less saturated fat

Low-fat foods




ProteinProteinFunctions: Growth and maintenance

of tissue, acid-base balanceEnergy source: 4 calories/gramAmino acids = building blocks of

protein11 can be built by the body

Nonessential amino acids9 must be obtained from food

Essential amino acids




ProteinProteinComplete protein sources supply all

essential amino acidsAnimal foods, soybeans

Incomplete protein sources supply some but not all essential amino acidsPlant foods

Recommended intake: 10-35% of total calories




VitaminsVitamins Organic compounds needed in small

amounts for normal growth, reproduction, and maintenance of health

Serve as co-enzymes Provide no energy: 0 calories/gram Types

Water soluble B-complex vitamins and vitamin C

Fat soluble Vitamins A, D, E, K




Vitamins: Should I Take a Vitamins: Should I Take a Supplement?Supplement?

Following dietary recommendations would allow most Americans to meet their nutrient needs without supplements Many people eat too many nutrient-deficient foods

Caution with using supplementsHypervitaminosis = toxicity Megadoses of any vitamin can be harmful

Recommendations for certain groups Folic acid, vitamin B-12, vitamin D




PhytochemicalsPhytochemicals Phytochemicals = physiologically active

components of foods that may deactivate carcinogens

Many phytochemicals function as antioxidants May protect cells from damage caused by

unstable molecules (“free radicals”) Examples

Carotenoids Polyphenols Allyl sulfides




MineralsMinerals Inorganic materials that act as

structural elements and regulators of numerous body processes

Provide no energy: 0 calories/gramTypes

Macronutrients: “Major minerals” found in high amounts in the body

Micronutrients: “Trace elements” found in small amounts in the body




Water and FluidsWater and Fluids Average adult loses about 10 cups of water

per day Urination, bowel movements, breathing,

perspiration Functions: Provide medium for nutrients,

waste transport, temperature control For every pound of body weight, you need

about 0.5 ounce of fluid Sources: Beverages, fruits, vegetables




FiberFiber Cellulose-based plant material that

cannot be digested Provides no energy: 0 calories/gram Types:

Soluble (gel-forming) Insoluble (absorbs water)

Benefits Moves stool through digestive tract Lowers blood cholesterol levels Steadies blood sugar levels

Recommended: 21-38 grams/day Most American adults: 11 grams/day




Dietary Reference IntakesDietary Reference Intakes Dietary Reference Intakes (DRIs) =

recommended nutrient intakes Estimated Average Requirement (EAR) Recommended Dietary Allowance (RDA) Tolerable Upper Intake Level (UL)

Acceptable Macronutrient Distribution Range (AMDR)—percent of total daily calories

45-65% as carbohydrate20-35% as fat10-35% as protein




Tools for Planning a Tools for Planning a Healthy DietHealthy Diet

The USDA Food Guide: MyPyramid

The Dietary Guidelines for Americans




MyPyramidMyPyramid




MyPyramidMyPyramidPersonalized approach

Amounts recommended from each food group vary based on age, gender, and activity level

Visit www.mypyramid.govBalance food intake and physical

activity



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MyPyramid Food GroupsMyPyramid Food Groups Fruits

2 cups/day for a 2,000-calorie diet Eat a variety of fruits Favor whole fruits over fruit juices

Vegetables 2½ cups/day for a 2,000-calorie diet Eat a variety of vegetables

Dark green vegetables Orange vegetables Legumes Starchy vegetables Other vegetables




MyPyramid Food GroupsMyPyramid Food GroupsMilk and milk products

3 cups/day for a 2,000-calorie dietFavor fat-free or low-fat productsVegans and those who are lactose

intolerant should choose other sources of calcium




MyPyramid Food GroupsMyPyramid Food GroupsMeat, poultry, fish, eggs, dry

beans, and nuts5 1/2 ounce-equivalents for a 2,000-

calorie diet1 ounce equivalents:

1 ounce cooked meat, poultry, fish1 egg1/4 cup legumes or tofu1 tablespoon peanut butter1/2 ounce nuts or seeds

Choose lean and low-fat foods




MyPyramid Food GroupsMyPyramid Food GroupsBreads, cereals, rice, and pasta

6 ounces/day for a 2,000-calorie diet3 or more ounces/day should be whole

grains

1 ounce equivalents:1 slice bread1 cup dry cereal1/2 cup cooked rice, pasta, cereal




MyPyramid Food GroupsMyPyramid Food GroupsOils (vegetable oils, fish, nuts, seeds)

24 grams or 6 teaspoons/day for a 2,000-calorie diet

1 teaspoon equivalents: 1 teaspoon vegetable oil or margarine1 tablespoon low-fat mayonnaise2 tablespoons light salad dressing

Discretionary calories




Dietary Guidelines for Dietary Guidelines for AmericansAmericans

Adequate nutrients within calorie needsConsume nutrient-dense foods within and

among the food groupsWeight management

Balance calories from foods and beverages with calories expended

Make small decreases in calorie intake to prevent gradual weight gain over time





Physical activityRegular moderate physical activity

30 minutes/day to reduce risk of chronic disease

60 minutes/day to prevent gradual, unhealthy weight gain

60-90 minutes/day to sustain weight lossDecrease sedentary activities





Food groups to encourage Fruits Vegetables Milk

Fats Total fat: 20-35% of total calories Saturated fat: <10% of total

calories Cholesterol: <300 mg/day Limit trans fats





CarbohydratesChoose whole grains oftenLimit added sugars

Sodium and potassiumSodium: Consume less than 2,300 mg/day

(about 1 teaspoon of salt)Potassium: Consume potassium-rich foods

such as fruits and vegetables





Alcoholic beveragesThose who choose to drink should do so

sensibly and in moderationUp to 1 drink/day for womenUp to 2 drinks/day for men

Food safetyTake steps to avoid microbial foodborne

illness




Vegetarian DietsVegetarian Diets Reliance on plant sources for most of the

nutrients the body needs Ovovegetarian: Includes eggs Lactovegetarian: Includes dairy Ovolactovegetarian: Includes eggs and dairy Vegan: Excludes all animal products

Requires more planning Need to maintain adequate intake of vitamin B-12,

calcium, iron, zinc, vitamin D Semivegetarian: Great reduction (but not

elimination) of meat products Pescovegetarian: Includes fish, eggs, dairy products




MyPyramid for MyPyramid for Ovolacto-Ovolacto-

vegetariansvegetarians




Food LabelsFood LabelsRequired by the FDA

since 1973New in 2006

Amount of trans fatProteins derived from

major food allergen sources




Nutrition Nutrition Facts LabelFacts Label




Fast FoodsFast FoodsFat density of fast foods

40-70% of calories in fast foods is fatRecommended intake: 20-35% of total

daily calories from fatMost people underestimate the

calorie content in a fast food meal by as much as 500 calories




Functional FoodsFunctional FoodsFoods capable of contributing to the

improvement or prevention of specific health problemsProbiotics: Living bacteria that help

prevent disease and strengthen the immune system (e.g., yogurt)

Garlic, olive oil, high-fiber foods, calcium-rich foods, antioxident-rich foods

Foods enriched with folic acid




Dietary SupplementsDietary Supplements Products that supplement the total daily

intake of nutrients in the diet Ingested in tablet, capsule, softgel, gelcap,

and liquid form Not in themselves used as conventional

foods or as the only items in a meal or diet Must be deemed safe for human Cannot claim to cure or treat diseases

Americans spent over $19 billion on supplements (in 2005)




Food AllergiesFood Allergies Allergy = reaction in which the immune

system attacks an otherwise harmless food or ingredient Different from a food intolerance, which is

usually caused by an enzyme deficiency Common food allergens include peanuts,

milk, soy products, shellfish, and wheat Allergic reactions can develop slowly over

several exposures Symptoms range from mildly unpleasant to

life threatening




Food SafetyFood SafetyPreventing

foodborne illnessSafe handling,

cooking, and storage of foods




Food SafetyFood SafetyFood irradiation

Use of radiation to kill foodborne pathogens

Safe farming techniquesMore humane treatment of farm animalsImproved food qualityReduced exposure to antibiotic-resistant

bacteria, prions (cause of “mad cow disease”), and chemicals




Food SafetyFood SafetyOrganic foods

No use of growth hormone or antibiotics

Not genetically engineered or irradiated

No use of chemical fertilizers or sewage sludge

Diseases, pets, and weeds treated or controlled primarily with nonchemical means




Food SafetyFood SafetyFood additives

Provide color or flavorReplace sugar or fatImprove nutritional content, texture, or

shelf lifeFDA tested

Genetically modified foodsAltered to improve yields and reduce

costs



>>> Click here <<<To download free report to lose

weight fast.

http://givemorevalue.com/3-week-diet-system

understanding nutrition and your diet

Health & Medicine