The document discusses key concepts in nutrition including dietary guidelines, nutrients, and food labels. It defines terms like the Dietary Reference Intakes (DRIs) which include Recommended Dietary Allowances (RDAs) and Acceptable Macronutrient Distribution Ranges (AMDRs). It also discusses macronutrients like carbohydrates, proteins, fats, fiber, water and micronutrients like vitamins and minerals that people need to consume. The document outlines United States dietary guidelines including MyPlate and recommendations for different groups.

1. Chapter 5
Nutrition
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2. Understanding Nutritional
Guidelines
• Dietary Reference Intakes (DRIs):
umbrella term for four sets of dietary
recommendations
– Suggested intake levels of essential nutrients for
optimal health
• Recommended Dietary Allowance (RDA):
represents the average daily amount of any
one nutrient to protect against nutritional
deficiency
• Acceptable Macronutrient Distribution
Range (AMDR): intake levels of essential
nutrients that provide adequate nutrition and
reduce risk of chronic disease
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3. Understanding Nutritional
Guidelines
• Dietary Guidelines for Americans:
scientifically based diet and exercise
recommendations
• USDA MyPlate: graphic nutritional tool that
translates DRIs and Dietary Guidelines into
healthy food choices
• Daily Values: standards used on food labels
to indicate how a particular food contributes
to the recommended daily intake of major
nutrients in a 2,000-calorie diet
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4. Types of Nutrients
• Essential nutrients: needed to build,
maintain, and repair tissues and regulate
body functions
• Macronutrients: needed in large amounts
– Water, carbohydrates, proteins, fats
• Micronutrients: needed in small amounts
– Vitamins, minerals
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5. Water—The Unappreciated
Nutrient
• Function:
– Digests, absorbs, transports nutrients
– Helps regulate body temperature
– Carries waste out of the body
– Lubricates our body parts
• Fluid balance: right amount of fluid inside
and outside each cell; maintained by
electrolytes
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6. Water—The Unappreciated
Nutrient
• In most places in U.S. tap water is of equal
or superior quality to bottled water
• RDA:
– 1 to 1.5 milliliters per calorie spent
– 2 to 3 liters, or 8 to 12 cups of fluid
– Water needs can vary depending on several
factors, such as foods consumed and activity
level
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7. Carbohydrates—Your
Body’s Fuel
– The body’s main source of energy
– Fuel most of the body’s cells during daily activities
– Used by muscle cells during high-intensity
exercise
– Only source of energy for brain cells, red-blood
cells, and some other types of cells
• Types:
– Simple carbohydrates (sugars)
– Complex carbohydrates (starches and dietary
fibers)
• RDA:
– 130 grams for males and females (aged 1–70)
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8. Simple and Complex
Carbohydrates
• Simple carbohydrates:
– Easily digestible and composed of one or two units
of sugar
• Glucose, fructose, galactose, lactose, maltose,
sucrose
• Glucose travels to liver where it can be stored as
glycogen for future energy needs
• Too many simple carbohydrates leaves you with
a “sugar high”, followed by a feeling of depletion,
and a craving for more sugar
– Added sugars have even more dramatic effect
– High fructose corn syrup (HFCS)
• Artificial sweeteners touted as alternative
– Safety concerns; effect on appetite and insulin
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9. Simple and Complex
Carbohydrates
• Complex carbohydrates:
– Composed of multiple sugar units including
starches and dietary fiber
– Sources:
• Whole grains (whole wheat, brown rice, oatmeal,
corn)
• Vegetables; some fruit
– Whole grains preferred over refined
carbohydrates (white flour products)
• Provide more nutrients
• Slow digestive process
• Make you feel full longer
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10. Fiber
• Dietary fiber: complex carbohydrate found in
plants that cannot be broken down by the
digestive tract
• Fiber allows for passage of food quickly
through the intestines, which helps prevent
hemorrhoids and constipation
• Soluble fiber dissolves in water and lowers
cholesterol
• Insoluble fiber passes through digestive
tract unchanged; serves as natural laxative
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11. Fiber
• RDA:
– 25 grams/day for women (aged 19-50)
– 38 grams/day for men (aged 14-50)
• Fiber is best obtained through diet, not pills or
supplements
• Sources of fiber:
– Fruits
– Vegetables
– Dried beans
– Peas and other legumes
– Cereals
– Grains
– Nuts
– Seeds
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12. Protein—Nutritional Muscle
• Function:
– Build and maintain muscles, bones, and other
body tissues
– Form enzymes that facilitate chemical reactions
– Constructed from 20 different amino acids
• Essential amino acids must be supplied by foods
• Types:
– Complete proteins
– Incomplete proteins
• RDA:
– 0.36 grams per pound of body weight
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13. Protein—Nutritional Muscle
• Complete protein sources
– Animal proteins: meat, fish, poultry, milk, cheese,
eggs
• Incomplete protein sources
– Vegetable proteins: grains, legumes, nuts, seeds,
other vegetables
• Complementary proteins: proteins that in
combination provide essential amino acids
• Mutual supplementation: nutritional strategy
of combining two incomplete protein sources
to provide a complete protein
– For example, beans and rice
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14. Fats—A Necessary Nutrient
• Principal form of stored energy in the body
– Provide essential fatty acids
– Role in the production of other fatty acids and
Vitamin D
– Provide the major material for cell membranes and
for the myelin sheaths that surround nerve fibers
– Assist in absorption of fat-soluble vitamins
– Affect texture, taste, and smell of foods
– Provide emergency reserve when we are sick or
when our food intake is diminished
• RDA:
– 20–35% of calories from fat with only about one-
third coming from saturated fats
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15. Types of Fat
• Saturated fat: found in animal products and
other fats that remain solid at room
temperature
– Beef
– Pork
– Poultry
– Whole-milk dairy products
– Certain tropical oils (coconut and palm)
– Certain nuts (macadamia)
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16. Types of Fat
• Monounsaturated fat: found primarily in
plant sources, are liquid at room
temperature, and are semisolid or solid
when refrigerated
– Olive, safflower, peanut and canola oils
– Avocados
– Many nuts
• Polyunsaturated fat: commonly referred to
as “oil”; liquid at room temperature and
when refrigerated
– Corn and soybean oils
– Fish, including trout, salmon, and anchovies
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17. Cholesterol
• A waxy substance that is needed for several
important body functions
• The body produces it from the liver and
obtains it from animal food sources (meat,
cheese, eggs, milk)
• Too much cholesterol can clog arteries and
lead to cardiovascular disease
• LDLs (low density lipoproteins) are the “bad”
cholesterol, while HDLs (high density
lipoproteins) are considered “good”
• Recommended: consume no more than 300
milligrams per day
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18. Trans Fats
• Liquid vegetable oils that have been
chemically changed through the process of
hydrogenation to extend the shelf life of
processed foods
• Pose a risk to cardiovascular health by
raising LDL levels and lowering HDL levels
• Foods high in trans fatty acids include:
– Crackers, cookies, chips
– Cakes and pies
– Doughnuts
– Deep fried foods like French fries
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19. Omega-3 and Omega-6
Fatty Acids
• Omega-3s: contain alpha-linolenic acid,
which helps slow the clotting of blood,
improves arterial health, and lowers blood
pressure
• Omega-6s: contain linolenic-acid and are
important to health, though they are often
consumed too much by Americans
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20. Minerals—A Need for
Balance
• Minerals are naturally occurring substances
needed by the body in small amounts
– Build strong bones and teeth, and help carry out
metabolic processes and body functions
• The body needs 20 essential minerals
– Macrominerals (need at least 100 mgs/day)
• Calcium, chloride, magnesium, phosphorous,
potassium, sodium
– Microminerals (need less than 100 mgs/day)
• Chromium, cobalt, copper, fluorine, iodine, iron, zinc,
manganese, nickel, and others
• A balanced diet provides all the essential
minerals the body needs per day
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21. Vitamins—Small But Potent
Nutrients
• Naturally occurring organic substances
needed by the body in small amounts
• Serve as catalysts for releasing energy from
carbohydrates, proteins, and fats while
maintaining other body components
• Your body needs at least 11 specific
vitamins
– A, C, D, E, K, and the B-complex vitamins
• Vitamins can be found in a variety of foods,
so often supplements are unnecessary
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22. Key Vitamins and Minerals
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23. Overview of RDIs
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24. Other Substances in Food:
Phytochemicals
• Phytochemicals: substances naturally
produced by plants
• May keep cells healthy, slow tissue
degeneration, prevent carcinogens, reduce
cholesterol, protect heart, maintain hormone
levels, keep bones strong
• Three important types of phytochemicals:
– Antioxidants: neutralize free radicals
– Phytoestrogens: lower cholesterol and reduce
risk of heart disease
– Phytonutraceuticals: may inhibit growth of cancer
and heart disease
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25. The Color Wheel of Foods
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26. Dietary Guidelines for
Americans
• Two-thirds of Americans are now overweight
or obese
• Focus is on stopping and reversing the
spread of overweight and obesity
• Approaches to change:
– Individual
– Environmental
– Food supply
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27. Dietary Guidelines for
Americans
• Four main goals:
– Reduce calorie intake and increase physical
activity
– Move toward a more plant-based diet composed
of nutrient-dense foods
– Reduce intake of foods containing added sugars
and solid fats and reduce overall sodium and
refined grain consumption
– Meet the 2008 Physical Activity Guidelines
provided by the U.S. Department of Health and
Human Services
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28. 2010 Dietary Guidelines for
Americans: Key Messages
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29. Dietary Guidelines for
Americans
• MyPlate: visual icon designed to raise
awareness and health literacy about the
different food groups
– Emphasize foods high in nutrient density
• Individual calorie requirements are
calculated based on sex and age at three
activity levels:
– Sedentary: only light physical activity
– Moderately active: equivalent to walking 1.5 miles
per day at 3–4 mph
– Active: more than 3 miles per day at 3–4 mph
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30. MyPlate
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31. Estimated Calorie
Requirements
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32. Dietary Guidelines for
Americans
• DASH Eating Plan: Dietary Approaches to
Stop Hypertension
• Recommendations for specific groups
– Children and adolescents
– Older adults
– Pregnant and breastfeeding women
– Overweight adults and children
– People with chronic conditions
• Limit red meat consumption
– Link to heart disease, cancer, and diabetes
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33. Vegetarian Diets
• Vegetarian diets may offer protection
against obesity, heart disease, high blood
pressure, diabetes, digestive disorders, and
some forms of cancer
• Vegetarians need to make sure their diets
provide the energy intake and food diversity
necessary to meet dietary guidelines
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34. Daily Values on Food
Labels
• FDA regulates food labels
– List serving size and number of servings
– Give total calories and calories from fat
• Look for foods with no more than 30 percent of their
calories from fat
– Show how much the food contributes to Daily
Values for important nutrients
– Shows % of Daily Value: recommended daily intake
of specified nutrients
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35. Nutrition Facts Food Label
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36. Front-of-Package Food
Labels
• FDA’s authority to regulate health claims on
front-of-package (FOP) food labels is limited
– Institute of Medicine found these labels provide
little guidance and cause confusion
• 12 different symbols, logos, and icons
– Recommended a standard for FOP labels
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37. Recommended FOP Labels
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38. Proposed Changes to the
Nutrition Facts Label
• 2014 proposed changes to Nutrition Facts
label for packaged food
– Mandated inclusion of information on added
sugars
– Updated reference amounts
– Specified calorie and nutrition information based
on whole package not just serving size
– Information on potassium and vitamin D in
packaged food required
– Altered label format to emphasize calories,
serving size, and Percent Daily value
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39. Restaurant Menu Labels
• 2010 Patient Protection and Affordable Care
Act includes new requirement: all chain
restaurants provide calorie labeling on their
menus
• Preliminary research suggests consumers
are no more likely to choose healthier menu
items
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40. Current Consumer
Concerns
• Overconsumption of soft drinks
• High-sodium diets
• Food allergies and food intolerances
– Eight foods responsible for 90% of allergies: milk,
eggs, peanuts, tree nuts, shellfish, soy, and
wheat
– Food intolerances such as lactose intolerance are
less severe
• Gluten-free diets
– Celiac disease: immune reaction to gluten which
is found in wheat, barley, rye, and triticale
• Overconsumption of energy bars and
energy drinks
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41. Current Consumer
Concerns
• Probiotics, prebiotics, and synbiotics
– Probiotics are living bacteria that may aid
digestion; prebiotics are nondigestible
carbohydrates that fuel probiotics
– Synbiotics combine the two
– Scientific studies have not confirmed health
benefits
• Fast foods
• Food deserts: low-income areas where
more than 500 people or 33% have low
access to a supermarket
– When fresh produce not available, people don’t
have opportunity to choose a healthy diet
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42. Fast-Food Meal
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43. Organic Foods
• Plant foods grown without synthetic pesticides
or fertilizers
• Animal foods raised on organic feed without
antibiotics or growth hormone
• USDA regulates labeling
• Research has not demonstrated health
benefits, but environmental benefits are clear
– Look for foods that are not only organic but also
locally grown
– Wash organic produce thoroughly
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44. Foodborne Illnesses
• Food intoxication: food poisoning in which
food is contaminated by natural toxins
– Botulism
• Food infection: food poisoning in which food
is contaminated by disease-causing
microorganisms, or pathogens
– E. coli, salmonella, campylobacter
– Pet food can contain salmonella
• Use safe food practices and store food
safely, especially leftovers
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45. Kitchen Safety
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46. Genetically Modified Foods
• Genetically modified (GM) organisms:
genetic makeup has been changed to
produce desirable results
– Selective breeding
– Modern biotechnology faster and more refined
• Many crops are already GM
• Sixty percent of processed foods in
supermarkets contain one or more GM
ingredient
• Safety assessed by FDA’s Center for Food
Safety and Applied Nutrition (CFSAN)
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