PHED 2022- Invitation to Health: Live It Now! Brief 9e

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An Invitation to Health: Building Your Future, Brief Edition, 9e
Dianne Hales
Nutrition
5

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After reading this chapter, the student
should be able to:
• Review the roles played by macronutrients
and micronutrients in fulfilling the
requirements of the human body
• Analyze how the key recommendations of
the Dietary Guidelines for Americans might
affect food choices
Objectives

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• Assess the impact of eating habits on the
health of many Americans
• Specify the steps you can take to ensure a
balanced intake of nutrients
• Discuss the causes, effects, and
prevention of foodborne infections
• Outline steps to follow in order to
safeguard yourself from nutrition quackery
Objectives (cont’d.)

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• Nutrition
– The connection between food and the body
• Healthful eating provides energy for daily
tasks
• Macronutrients
– Nutrients the body needs in the greatest
amounts
– Carbohydrates, fats, and protein
The Building Blocks of Good Nutrition

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• Water performs many essential functions
– Carries nutrients
– Maintains body temperature
– Lubricates joints
– Helps with digestion
• Water lost through urine, sweat,
exhalation, and normal bowel movements
– Most people need 8-10 glasses a day
Importance of Water

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• Basic framework for muscles, bones,
blood, hair, and fingernails
• Amino acids make up protein
• Complete protein source contains all the
amino acids
– Examples: meat, eggs, milk, fish, and cheese
• Complementary proteins
– Two or more incomplete proteins that together
make up a complete protein
Protein

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• Provide brain and body with glucose
– Basic source of fuel
• Simple carbohydrates
– Sugars, both natural and added
• Complex carbohydrates
– Starches and fiber
• Provide four calories per gram
• Minimum daily need: 130 grams
Carbohydrate

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• Dietary fiber
– Nondigestible carbohydrate occurring
naturally in plants
• Functional fiber
– Isolated, nondigestible carbohydrate added to
foods
• Fiber slows emptying of the stomach
• Fiber interferes with absorption of dietary
fat and cholesterol
Fiber

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• Saturated fat
– Considered a threat to cardiovascular health
• Trans fat
– Produced by hydrogenation process
– Increases harmful LDL
– Decreases helpful HDL
• Unsaturated fat
– Likely to be liquid at room temperature
Fat

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• Micronutrients essential to regulating
growth, maintaining tissue, and releasing
food energy
• Fat soluble vitamins: A, D, E, and K
– Absorbed and stored in the body
• Water soluble vitamins: C, and B vitamins
– Absorbed and either used or washed out
• Antioxidants protect the body from harmful
effects of oxidation (free radicals)
Vitamins

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• Make up four percent of body weight
• Calcium
– Most abundant mineral in the body
– Builds strong bone tissue
– Role in blood clotting
• Phytochemicals exist naturally in plants
– Act as antioxidants
• No evidence that vitamin and mineral
supplements are helpful
Minerals

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• Foods to reduce
– Sodium
– Added fats
• Saturated and trans fats
– Added sugars and refined grains
• Foods to increase
– Fruits and vegetables
– Whole grains
– Milk and milk products
Dietary Guidelines for Americans

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• Ethnic background and family makeup
– Influence childhood eating patterns
• Food insecurity
– Limited or uncertain ability to acquire healthy
foods
• Time pressures influence food choices
– Fast foods high in calories and fat
• Frequent use of energy drinks can result in
health issues
The Way We Eat

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• Nutrition Labeling and Education Act
– Food manufacturers must provide information
– Some states mandating fast food restaurant
nutrition information be made available
• Portion
– Amount of food an individual consumes at
one time
• Serving size
– Defined on the nutrition label
Taking Charge of What You Eat

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• Foodborne infections
– Cause 5,000 deaths in U.S. each year
• Primary organisms that cause food illness
– Salmonella
– Listeria
– Toxoplasma
• Some food bacteria growth enablers
– Improper cooling
– Inadequate cooking
Food Safety

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Nutritional Quackery