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 processes
1. Carbohydrates
2. Fats
3. Protein
4. Vitamins
5. Minerals
6. Water
7. Fiber

CarbohydratesCarbohydrates
Major energy source: 4 calories/gram
Types
Monosaccharides
Disaccharides
Polysaccharides
Recommended intake: 45-65% of
total calories from carbohydrates

CarbohydratesCarbohydrates
Simple sugars
Average American adult consumes
about 140 pounds of sweeteners
each year
Sugar, corn sweetener, syrup, honey
Sodas, candy, bakery and processed
goods

FatsFats
 Functions: Insulation, carrier of
vitamins, storage of long-term energy,
and satiety
 Energy source: 9 calories/gram
 Types
 Saturated
 Monounsaturated
 Polyunsaturated
 Trans
 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 Fats
Altered form of unsaturated fat
(hydrogen added)
Associated with unhealthy changes in
cell membranes
Raises levels of “bad” cholesterol and
lowers levels of “good” cholesterol
Found in margarine, snack foods, and
some deep fried fast foods
Check food labels

Types of Fats: CholesterolTypes of Fats: Cholesterol
White fatlike substance found in
cells of animal origin
Functions: Synthesizes cell
membranes; starting material in
formation of hormones and bile
The liver can synthesize cholesterol
Excess cholesterol in the body can
clog arteries and increase risk of
cardiovascular disease

Fats: GeneralFats: 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

ProteinProtein
Functions: Growth and maintenance
of tissue, acid-base balance
Energy source: 4 calories/gram
Amino acids = building blocks of
protein
11 can be built by the body
Nonessential amino acids
9 must be obtained from food
Essential amino acids

ProteinProtein
Complete protein sources supply all
essential amino acids
Animal foods, soybeans
Incomplete protein sources supply
some but not all essential amino acids
Plant 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 aVitamins: 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 supplements
 Hypervitaminosis = 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/gram
Types
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 carbohydrate
20-35% as fat
10-35% as protein

Tools for Planning aTools for Planning a
Healthy DietHealthy Diet
The USDA Food Guide:
MyPyramid
The Dietary Guidelines for
Americans

MyPyramidMyPyramid

MyPyramidMyPyramid
Personalized approach
Amounts recommended from each food
group vary based on age, gender, and
activity level
Visit www.mypyramid.gov
Balance food intake and physical
activity

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

Milk and milk products
3 cups/day for a 2,000-calorie diet
Favor fat-free or low-fat products
Vegans and those who are lactose
intolerant should choose other sources of
calcium

Meat, poultry, fish, eggs, dry
beans, and nuts
5 1
/2 ounce-equivalents for a 2,000-
calorie diet
1 ounce equivalents:
1 ounce cooked meat, poultry, fish
1 egg
1
/4 cup legumes or tofu
1 tablespoon peanut butter
1
/2 ounce nuts or seeds
Choose lean and low-fat foods

Breads, cereals, rice, and pasta
6 ounces/day for a 2,000-calorie diet
3 or more ounces/day should be whole
grains
1 ounce equivalents:
1 slice bread
1 cup dry cereal
1
/2 cup cooked rice, pasta, cereal

Oils (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 margarine
1 tablespoon low-fat mayonnaise
2 tablespoons light salad dressing
Discretionary calories

Dietary Guidelines forDietary Guidelines for
AmericansAmericans
Adequate nutrients within calorie
needs
Consume nutrient-dense foods within
and among the food groups
Weight management
Balance calories from foods and
beverages with calories expended
Make small decreases in calorie intake to
prevent gradual weight gain over time

AmericansAmericans
Physical activity
Regular 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 loss
Decrease sedentary activities

AmericansAmericans
 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

AmericansAmericans
Carbohydrates
Choose whole grains often
Limit added sugars
Sodium and potassium
Sodium: Consume less than 2,300 mg/day
(about 1 teaspoon of salt)
Potassium: Consume potassium-rich foods
such as fruits and vegetables

AmericansAmericans
Alcoholic beverages
Those who choose to drink should do so
sensibly and in moderation
Up to 1 drink/day for women
Up to 2 drinks/day for men
Food safety
Take 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 forMyPyramid for
Ovolacto-Ovolacto-
vegetariansvegetarians

Food LabelsFood Labels
Required by the FDA
since 1973
New in 2006
Amount of trans fat
Proteins derived from
major food allergen
sources

NutritionNutrition
Facts LabelFacts Label

Fast FoodsFast Foods
Fat density of fast foods
40-70% of calories in fast foods is fat
Recommended intake: 20-35% of total
daily calories from fat
Most people underestimate the calorie
content in a fast food meal by as
much as 500 calories

Functional FoodsFunctional Foods
Foods capable of contributing to the
improvement or prevention of specific
health problems
Probiotics: 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 Safety
Preventing
foodborne
illness
Safe handling,
cooking, and
storage of
foods

Food irradiation
Use of radiation to kill foodborne
pathogens
Safe farming techniques
More humane treatment of farm animals
Improved food quality
Reduced exposure to antibiotic-resistant
bacteria, prions (cause of “mad cow
disease”), and chemicals

Organic 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 additives
Provide color or flavor
Replace sugar or fat
Improve nutritional content, texture,
or shelf life
FDA tested
Genetically modified foods
Altered to improve yields and reduce
costs

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