Chapter 8Nutrition: Eating for Optimal Health

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Chapter 8NutritionEating for Optimal Health
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Assess Yourself

• Complete the assessment on page 244

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Nutrition

• Essential Nutrients
• Body gets from food because it cannot manufacture
  at all, or fast enough
• Proteins, fats, carbohydrates, vitamins,
  minerals, and water

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Calories

• Which of the essential nutrients provide
  calories?
• Calories A unit of measure that indicates the
  amount of energy obtained from a particular food.

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Table 8.1
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Figure 8.2
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Proteins

• Form important parts of muscles, bonesalso
  blood, enzymes, some hormones, and cell membranes
• Building blocks of proteinamino acids
• 20 common9 are essential 11 can be produced by
  the body
• Can provide energy to the body
• 4 calories per gram

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Protein

• Complete Individual protein sources are
  complete if they supply ALL of the essential
  amino acids in adequate amounts.
• Exp meat, fish, poultry, eggs, milk, cheese, and
  soy
• Incomplete Do not supply all of the essential
  amino acids in adequate amounts.
• Exp Plant sources, such as legume and nuts
• Good sources of most essential amino acids, but
  usually low in one or two

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Protein

• Adequate recommended daily intake
• .36 gram per pound
• Or 56g of protein per day for males and 46g for
  females
• Possible sources
• 3 ounces of lean meat, poultry, fish 20-25g
• ½ cup of tofu 20-25g
• 1 cup of dry beans 15-20g
• 1 cup of milk or yogurt or 1 ½ oz. of cheese
  8-12g
• cereals, grains, nuts, and vegetables
  2-4g/serving

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Figure 8.4
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Figure 8.3
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Protein

• Consumed beyond what we need can be synthesized
  into fat for energy storage or burned for energy
  needs.
• 10-35 of your total daily caloric intake
• Remember that often protein sources are higher in
  fat too

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Fats

• Usable energy
• Help insulate body, cushion organs, temperature
  control
• Help your body absorb fat-soluble vitamins
• Flavor/texture to foods
• Acceptable Macronutrient Distribution Ranges
  (AMDR) 20-35 per day

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Fats

• Major fuel during rest and light activity
• Certain fats help maintain blood pressure and
  progress of healthy pregnancy
• Most fats in food are in the form of
  triglycerides

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Basic Cooking Fats

• All fats have the same number of calories. 9
  cal/gram
• Food fats usually have both saturated and
  unsaturateddominant type determines
  characteristics
• Saturated solid at room temperature
• Unsaturated liquid at room temperature
• Saturated Primarily animal fatmeats, poultry,
  eggs, butter (do have important fatty acids, but
  use in smaller amounts)

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Basic Cooking Fats

• Unsaturated fats Mostly plant sources
• Monounsaturated Many beneficial effects for the
  body, such as keeping arteries free from
  inflammation.
• Exp Olive, sesame, peanut, avocado oil

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Unsaturated Fats (cont)

• Polyunsaturated Vegetable oils such as soybean,
  safflower, corn, sunflower.
• Since cattle, pigs, chickens are all fed so much
  corn instead of the grass they once ate, we get
  large quantities of this already.

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Fats

• Omega-3 fatty acids Form of polyunsaturated fat
• Found primarily in fish (2 X / week)
• Lesser amounts in some plant sources
  (vegetables/nuts)
• Heart healthy benefits
• Reduce tendency of blood to clot
• Inhibit inflammation and abnormal heart rhythms
• Reduce blood pressure and risk of heart attack
  and stroke in some

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Fats

• Omega-6 fatty acids
• Form of polyunsaturated fat
• Some nutritionists recommend reducing the
  proportion of Omega-6s in favor of Omega-3s
• Sources corn oil and soybean oil
• Livestock feed
• Used in margarine, salad dressing and mayonnaise

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Figure 8.5
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Fats and Health

• Fat
• 25-35 (AMDR 20-35) of total daily calories
• 7 from saturated fat
• 10 from polyunsaturated fat
• 20 from monounsaturated fat
• Cholesterol
• Total Cholesterol 200mg/dl or less
• High Density Lipo-Protein (HDLs)
• more than 60 mg/dl
• Low Density Lipo-Protein (LDLs)
• less than 130 mg/dl

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Trans-Fatty Acids

• Soybeans, corn, sunflower seeds, rapeseed
  (canola), safflower seeds, cottenseeds crushed
• Refined with chemical solvents deodorizing
  agents and bleachesbegins the process of the
  oils good fatty acids
• A small amount of a metal catalyst added to the
  oilusually nickel
• Hydrogen gas added under very high pressure and
  very high temperatures
• End product is plastic/thicker and can hold a
  shapenot an oil anymore

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Trans-Fatty Acids

• TFAs linked to heart disease, diabetes, obesity
  (since 1990sHarvard)
• The Institute of Medicine at the National Academy
  of Sciences (2002) no safe level of human
  consumptionupper intake level of ZERO

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Fats

• Trans-fatty acids and saturated fat raise LDL
  (low density lipoprotein)
• Unsaturated and monounsaturated may lower LDL and
  raise HDL (high density lipoprotein)
• In large amounts trans-fatty acids may lower HDL

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Fats

• Trans fats on food labels by 2006
• Can advertise trans-fat free with a small amount
  of trans-fat in the product
• Watch the ingredient labels

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Trans-Fatty Acids

• Watch for these items on the nutrition label
  under ingredients
• Partially hydrogenated vegetable oil
• Mono hydrogenated margarine
• Partially hydrogenated oils
• Margarine
• Shortening
• Vegetable shortening

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Carbohydrates

• Supply energy to body cells
• Some cells, such as those in the brain and other
  parts of the nervous system and blood use only
  carbohydrates for fuel

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Carbohydrates

• Types
• Simple Carbs sugar, honey, fruits and milk (1-2
  sugar units/molecule)
• Complex Carbs Grains, grain products, potatoes,
  and legumes (chains of sugar molecules)
• Starches grains, legumes, tubers
• Dietary fiber grains, fruits, vegetables
• Refined (processed)
• Unrefined (whole grains)

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• During digestion in the mouth and small
  intestine, starches and double sugars broken down
  into single sugar moleculesglucosefor
  absorption
• Once glucose in the bloodstream pancreas
  releases the hormone insulinwhich allows cells
  to take up glucose and use it for energy
• The liver and muscles also take up glucose to
  provide carbohydrate storage in the form of
  glycogen.

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Carbohydrates

• Before processing
• Inner layer of germ
• Middle layerendosperm
• Outer layer of bran
• Digest more slowly, enter the bloodstream more
  slowly, feel full faster/longer
• Always look for whole as the first word on the
  ingredients list

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Carbohydrates

• After processing
• Germ and bran removed
• Leaving starchy endosperm (now white flour or may
  say enriched)
• Retain all of the calories of whole grain
• Much lower in fiber, vitamins, minerals, other
  beneficial compounds

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Carbohydrates

• 55 of total calories (ADMR 45-65)
• simple carbs 15 of total calories
• limit to less than 10 added sugarsempty
  calories

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Dietary Fiber

• Plant substances that are nondigestible
• Dietary (present naturally in plants)
• Functional (isolated from natural sources or
  synthesized in a lab and added to a food)
• Pass through the intestinal tract and provide
  bulk for feces
• Decreases constipation, hemorrhoids, and
  diverticulitis
• Slows emptying of stomach, slows movement of
  glucose into the blood, reduces absorption of
  cholesterol

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Dietary Fiber

• Recommendations
• 38 grams daily males 25 grams for females
• Americans in general only consume about half this
  amount
• Processing can remove fiber--so eat fruits,
  vegetables, legumes, whole grains

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Table 8.2
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Recommended Grams Per DayBased on a 2200 Cal Per
Day

• Fats 30 of calories per day
• 2200 X 30 660 calories
• 660/9 cal/per/gram 73 grams per day
• Proteins 15 of calories per day
• 2200 X 15 330 calories
• 330/4 calories per gram 83 grams per day
• Carbs 55 of calories per day
• 2200 X 55 1210 calories
• 1210/4 calories per gram 303 grams per day

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Glycemic Index

• Theory is that high-glycemic index foods are
  broken down quickly, thus causing a rapid rise in
  blood sugar
• Insulin kicks in to help move the sugar from the
  blood into the cells where it is needed
• Blood sugar drops
• Signals hunger
• Person wants to eat again

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Glycemic Index

• Low GI 55 or lessMedium GI 56 - 69High GI
  70 or more
• Example
• Glycemicindex.com
• GI database
• Need more research on foods

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MyPyramid.gov (USDA)

• Food guidance system that promotes healthy food
  choices and physical activity
• Choosing a balance of servings from different
  food groups meets nutrient needs and reduces
  chronic disease risk
• Balancing food choices and activity promotes
  weight management

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Figure 8.7
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MyPyramid Grains

• For a 2000-calorie diet, choose 6
  ounce-equivalents per day
• 1 ounce-equivalent
• 1 slice of bread
• 1 small muffin
• 1 cup ready-to-eat cereal flakes
• 1/2 cup cooked cereal, rice, grains, pasta
• 1 6-inch tortilla

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MyPyramid Vegetables

• For a 2000-calorie diet, choose 2-1/2 cups (5
  servings) per day
• 1/2 cup or equivalent
• 1/2 cup raw or cooked vegetables
• 1/2 cup vegetable juice
• 1 cup raw leafy salad greens

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MyPyramid Vegetables

• Choose vegetables from five groups
• Dark green vegetables (spinach, kale, collards,
  bok choy, other leafy greens)
• Orange and deep yellow vegetables (carrots,
  winter squash, sweet potatoes)
• Legumes
• Starchy vegetables (corn, potatoes, peas)
• Others (e.g., tomatoes, bell peppers, green
  beans, cruciferous vegetables)

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MyPyramid Fruits

• For a 2000-calorie diet, choose 2 cups (4
  servings) per day
• 1/2 cup or equivalent
• 1/2 cup fresh, canned, or frozen fruit
• 1/2 cup fruit juice (100 juice)
• 1 small whole fruit
• 1/4 cup dried fruit
• Choose whole fruits often

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MyPyramid Milk

• For a 2000-calorie diet, choose 3 cups or the
  equivalent per day
• 1 cup or equivalent
• 1 cup milk or yogurt
• 1/2 cup ricotta cheese
• 1-1/2 ounces natural cheese
• 2 ounces processed cheese
• Choose low-fat and fat-free items

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MyPyramid Meat and Beans

• For a 2000-calorie diet, choose 5-1/2
  ounce-equivalents per day
• 1-ounce equivalents
• 1 ounce cooked lean meat, poultry, fish
• 1/4 cup tofu or cooked legumes
• 1 egg
• 1 tablespoon peanut butter
• 1/2 ounce nuts or seeds
• Choose lean cuts, limit serving sizes, and try
  one plant protein source daily

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MyPyramid Oils

• For a 2000-calorie diet, choose 6 teaspoons per
  day
• 1 teaspoon or equivalent
• 1 teaspoon vegetable oil or soft margarine
• 1 tablespoon salad dressing or light mayonnaise
• Food sources 8 large olives, 1/6 medium avocado,
  1/2 tablespoon peanut butter, 1/3 ounce roasted
  nuts

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MyPyramid Discretionary Calories

• If nutrient-dense forms are selected from food
  groups, the remaining discretionary calories may
  be used to increase intake of fats or added
  sugars.

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Figure 8.8
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Table 8.5
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Figure 8.6
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VitaminsTable 12.1

• Organic substances required in small amounts to
  promote specific chemical reactions (catalyst)
  within a living cell.
• Thirteen vitamins
• Four Fat Soluble A, D, E, and K.
• Carried in the blood by special proteins, stored
  in the body in fat tissues rather than excreted.
• Nine Water Soluble C and 8 B-complex vitamins.
• Absorbed directly into the blood streamexcess
  removed by the kidneys

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Table 8.3
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Antioxidants/Free Radicals

• Antioxidants Substance that can lessen the
  breakdown of food or body constituents by free
  radicals.
• Free Radicals Compounds that can damage cell
  membranes
• produced through chemical reactions in the body
• exposure to environmental factors

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Eating for Healthy Bones

• Most bone mass built by 18 y/o
• Peak 25-35
• Up to 50 of bone loss determined by lifestyle
  factors (diet/exercise)
• Osteoporosis A condition in which the bones
  become extremely thin and brittle and break
  easily.

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Key Nutrients for Bones

• Calcium
• Ave. American 600-800 mg /d, only half of what is
  recommended
• Milk, yogurt, and calcium-fortified orange juice,
  bread, cereals
• Obtain from food firstsupplements if needed

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Key Nutrients for Bones

• Vitamin D Necessary for bones to absorb
  calcium.
• Manufactured by the skin when exposed to sunlight
  (hands/face/arms 5-15 minutes a few X /week
  without sunscreen)
• Obtained from food

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Key Nutrients for Bones

• Vitamin K
• Stronger bones
• Broccoli and leafy green vegetables
• Other Nutrients
• Magnesium
• Vitamin C, Potassium, Manganese, Zinc and
  Copper, Boron

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Table 8.4
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Healthy Eating Pyramid--Harvard School of Public
Health
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The Vegetarian Alternative

• Types of vegetarian diets
• Vegan vegetarian who eats no animal products
• Lacto-vegetarian vegetarian who includes milk
  and cheese products in the diet
• Lacto-ovo-vegetarian vegetarian who includes
  milk and cheese products and eggs in the diet
• Partial vegetarian, semivegetarian, or
  pescovegetarian vegetarian who includes eggs,
  dairy products, and small amounts of poultry and
  seafood in the diet

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Table 8.6
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Figure 8.10
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Table 8.7
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Nutrition Assignment

• Grocery Assignment (I drive)
• Keep a Nutrition Journal for three days
• See the I drive Nutrition Analysis Assignment

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Carbohydrates, proteins, and fats differ from
other nutrients because they provide the body
with ________.

•  
• Enzymes
• Amino acids
• Roughage
• Calories
• D. Calories

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Essential amino acids get their name from the
fact that

•  
• They must be obtained from the diet
• They can be easily synthesized
• They are the most important for good health
• They are manufactured in the body
• A. They must be obtained from the diet

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The vitamins that need fat for absorption are

•  
• Vitamins A, D, E, K
• Water soluble and fat soluble
• Organic and inorganic
• Synthetic and natural
• A. Vitamins A, D, E, K

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Martha is a vegetarian that excludes all animal
products, but eats eggs. What type of vegetarian
diet is this?

•  
• Vegan
• Ovovegetarian
• Semivegetarian
• Pescovegetarian
• B. Ovovegetarian

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Eating for Health

• A healthful diet provides the proper combination
  of
• a. Trans fat and saturated fat
• b. Energy and nutrients
• c. Calories and sugar
• d. Sodium and vitamins

ANSWER
BACK TO GAME
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Eating for Health

• A healthful diet provides the proper combination
  of
• a. Trans fat and saturated fat
• b. Energy and nutrients
• c. Calories and sugar
• d. Sodium and vitamins

BACK TO GAME
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Eating for Health

• Which of the following foods would be considered
  nutrient dense?
• a. Non fat milk
• b. Onion rings
• c. Cream cheese
• d. Diet soda

ANSWER
BACK TO GAME
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Eating for Health

• Which of the following foods would be considered
  nutrient dense?
• a. Non fat milk
• b. Onion rings
• c. Cream cheese
• d. Diet soda

BACK TO GAME
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Eating for Health

• One third of the calories eaten by Americans
  comes from
• a. Chicken
• b. Bread
• c. Milk
• d. Junk food

ANSWER
BACK TO GAME
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Eating for Health

• One third of the calories eaten by Americans
  comes from
• a. Chicken
• b. Bread
• c. Milk
• d. Junk food

BACK TO GAME
80
Nutrients

• Which of the following nutrients are required for
  the repair and growth of tissue?
• a. Carbohydrates
• b. Protein
• c. Fat
• d. Minerals

ANSWER
BACK TO GAME
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Nutrients

• Which of the following nutrients are required for
  the repair and growth of tissue?
• a. Carbohydrates
• b. Protein
• c. Fat
• d. Minerals

BACK TO GAME
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Nutrients

• The entire digestive process takes about
• a. 24 hours
• b. 48 hours
• c. 4-5 hours
• d. 30 minutes

ANSWER
BACK TO GAME
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Nutrients

• The entire digestive process takes about
• a. 24 hours
• b. 48 hours
• c. 4-5 hours
• d. 30 minutes

BACK TO GAME
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Nutrients

• Proteins that contain all of the 9 essential
  amino acids are called
• a. Complete
• b. Incomplete
• c. Complementary
• d. Planetary

ANSWER
BACK TO GAME
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Nutrients

• Proteins that contain all of the 9 essential
  amino acids are called
• a. Complete
• b. Incomplete
• c. Complementary
• d. Planetary

BACK TO GAME
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Determining Nutritional Needs

• When reading a food label, you should limit all
  except
• a. Sodium
• b. Cholesterol
• c. Fat
• d. Vitamins

ANSWER
BACK TO GAME
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Determining Nutritional Needs

• When reading a food label, you should limit all
  except
• a. Sodium
• b. Cholesterol
• c. Fat
• d. Vitamins

BACK TO GAME
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Determining Nutritional Needs

• Hemochromatosis results from excess consumption
  of
• a. Vitamin A
• b. Vitamin E
• c. Iron
• d. Calcium

ANSWER
BACK TO GAME
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Determining Nutritional Needs

• Hemochromatosis results from excess consumption
  of
• a. Vitamin A
• b. Vitamin E
• c. Iron
• d. Calcium

BACK TO GAME
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Determining Nutritional Needs

• MyPyramid recommends that a serving size of
  ready-to-eat cereal is
• a. ½ cup
• b. 1 cup
• c. ½ cups
• d. 2 cups

ANSWER
BACK TO GAME
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Determining Nutritional Needs

• MyPyramid recommends that a serving size of
  ready-to-eat cereal is
• a. ½ cup
• b. 1 cup
• c. ½ cups
• d. 2 cups

BACK TO GAME
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Determining Nutritional Needs

• A person on a 2,000 calorie diet has how many
  discretionary calories to use per day?
• a. 100
• b. 200
• c. 300
• d. 400

ANSWER
BACK TO GAME
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Determining Nutritional Needs

• A person on a 2,000 calorie diet has how many
  discretionary calories to use per day?
• a. 100
• b. 200
• c. 300
• d. 400

BACK TO GAME
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Changing Habits

• Eating a complete breakfast should include
• a. A simple carbohydrate and protein
• b. A complex carbohydrate and protein
• c. A simple carbohydrate and juice
• d. Water and a simple carbohydrate

ANSWER
BACK TO GAME
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Changing Habits

• Eating a complete breakfast should include
• a. A simple carbohydrate and protein
• b. A complex carbohydrate and protein
• c. A simple carbohydrate and juice
• d. Water and a simple carbohydrate

BACK TO GAME
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Changing Habits

• If you must eat fast food, you should
• a. Order salads with low fat dressing
• b. Order 1 single hamburger
• c. Ask for the nutritional analysis
• d. All of the above

ANSWER
BACK TO GAME
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Changing Habits

• If you must eat fast food, you should
• a. Order salads with low fat dressing
• b. Order 1 single hamburger
• c. Ask for the nutritional analysis
• d. All of the above

BACK TO GAME
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Changing Habits

• Beef and other meat should be cooked to an
  internal temperature of
• a. 130-150 F
• b. 140-160 F
• c. 160-180 F
• d. 180-200 F

ANSWER
BACK TO GAME
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Changing Habits

• Beef and other meat should be cooked to an
  internal temperature of
• a. 130-150 F
• b. 140-160 F
• c. 160-180 F
• d. 180-200 F

BACK TO GAME
100
Assess Yourself

• Go over assessment completed at the beginning of
  this chapterPage 244