Nutrition and MyPlate System

Nutrition

• The science of how food relates to optimal health and performance
• Nutrients provide energy, regulate metabolism, and help with tissue growth and repair

MyPlate Food Guidance System

• Divides foods into five groups: vegetables, fruits, grains, protein, and dairy
• Vegetables are further divided into five subgroups: dark green, red and orange, beans and peas, starchy, and other
• Grains are divided into two subgroups: whole grains and refined grains
• Protein includes meat, poultry, seafood, beans, peas, eggs, soy products, nuts, and seeds
• Dairy recommends choosing low-fat or fat-free options

Essential Nutrients

• Six essential nutrients for humans: carbohydrates, fats, protein, vitamins, minerals, and water
• Essential nutrients can be categorized by their function or by how much is needed

Essential Nutrients by Function

• Fuel nutrients provide energy for the body: carbohydrates, fats, protein
• Regulatory nutrients help to regulate body processes: vitamins, minerals, water

Essential Nutrients by Amount Needed

• Macronutrients are needed in relatively large amounts: carbohydrates, fats, protein, water
• Micronutrients are needed in small amounts: vitamins, minerals

Nutrient Density

• A measure of the amount of nutrients and calories in a food

Calorie

• The amount of heat required to raise the temperature of one gram of water by one degree Celsius.
• Used to measure the energy value of food and exercise

Carbohydrates

• Important for energy, cell maintenance, and heat generation
• Can be described as simple or complex

Simple Carbohydrates

• Provide little nutritive value
• Monosaccharides are the simplest sugars: glucose, galactose, fructose
• Disaccharides are combinations of monosaccharides: sucrose, lactose, maltose

Complex Carbohydrates

• Polysaccharides: starch, dextrins, glycogen, fiber

Dietary Fiber

• Non-digestible complex carbohydrate essential for digestion
• Recommended intake for adults: 38 grams per day for males under 50, 25 grams per day for females under 50
• Found in whole-grain cereals and breads, fruits, vegetables, and legumes

Dietary Fiber Classification

• Soluble fiber dissolves in water and binds fat particles for excretion: oats, fruits, barley, legumes, and psyllium
• Insoluble fiber cannot be digested by the body, but binds water and increases peristalsis: increasing food passage through the intestines

Types of Dietary Fiber

• Cellulose: Found in plant cell walls
• Hemicellulose: Found in cereal fibers
• Pectins: Found in vegetables and fruits
• Gums and mucilages: Found in small amounts of food of plant origin

Fats

• A concentrated source of energy
• Each gram of fat provides 9 calories of energy
• Three types of fats: simple, compound, and derived

Simple Fats

• Consist of one to three fatty acids
• Classified by fatty acid saturation: saturated and unsaturated fats

Saturated Fats

• Intake should be limited as they increase LDL (Low-Density Lipoprotein) levels
• Found in meats, animal fat, lard, whole milk, cream, butter, cheese, ice cream, and hydrogenated oils

Unsaturated Fats

• Assist in lowering cholesterol levels
• Divided into two groups: trans-fatty acids and polyunsaturated omega fatty acids

Trans-Fatty Acids

• Solidified fat formed by adding hydrogen to monosaturated and polyunsaturated fats

Polyunsaturated Omega Fatty Acids

• Omega-3 fatty acids: cold-water seafood, flaxseed

Balance of Omega-3 and Omega-6 Fatty Acids

• Recommended omega-6 to omega-3 ratio is 4:1
• Excess omega-6 fatty acids can contribute to inflammation (sources: vegetable oils)
• Omega-3 fatty acids have substantial health benefits and decrease the risk of disease (sources: fish, flaxseed)

Compound Fats

• Simple fats plus other chemicals
• Examples: phospholipids, glucolipids, lipoproteins

Lipoproteins

• Transport fats in the blood and play a large role in developing or preventing heart disease
• HDL (High-Density Lipoprotein): High levels lower the risk for heart disease
• LDL (Low-Density Lipoprotein): High levels increase the risk for heart disease

Derived Fats

• Combinations of simple and compound fats
• Cholesterol is an example of a derived fat
• Cholesterol can be consumed or manufactured by the body

Proteins

• Aid in building and repairing tissues
• Part of hormone, antibody, and enzyme molecules
• Required for normal body function and fluid balance
• Amino acids combine to form proteins (20 total amino acids. 9 must be consumed through food, 11 can be manufactured by the body).

Vitamins and Minerals

• Vitamins are necessary for body metabolism, growth, and development
  • Fat-soluble vitamins: vitamins A, D, E, and K (vitamins A, D, and K can be manufactured by the body)
  • Water-soluble vitamins: B complex and C
• Minerals are inorganic nutrients crucial to maintaining water and acid-base balance in the body

Water

• The most important nutrient
• Involved in almost every vital body process
• Water content of the body is 61% for men and 56% for women
• Use thirst as a guide for water intake, but be sure to replenish fluids during exercise without waiting for thirst

Balancing the Diet

• National Academy of Sciences recommendations accommodate individuals with metabolic syndrome

Dietary Reference Intakes (DRIs)

• Nutrition standards that describe nutrient recommendations
• Estimated Average Requirement (EAR): The amount of a nutrient needed to meet the dietary needs of half the people in a specific age and gender group
• Recommended Dietary Allowance (RDA): The daily amount of a nutrient considered adequate to meet the known nutrient needs of almost 98% of all healthy people in the United States
• Adequate Intake (AI): The recommended intake when EAR and RDA are not available
• Tolerable Upper Intake Level (UL): The highest level of nutrient intake that seems safe for most healthy people, beyond which an increased risk of adverse effects exists

Daily Values

• Reference values for nutrients and food components listed on food-packaging labels
• Based on a 2,000 calorie/day diet
• Need to be adjusted based on an individual’s Estimated Energy Requirement (EER)
• Average dietary energy intake predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of physical activity

Caloric Value of Food Nutrients

• Carbohydrates: 4 calories per gram
• Fats: 9 calories per gram
• Proteins: 4 calories per gram

Explore the fundamentals of nutrition, focusing on how food impacts health and performance. This quiz covers essential nutrients, the MyPlate food guidance system, and the categorization of nutrients by function. Test your knowledge on healthy eating and nutrient roles in the body.