Dietary Guidelines and Food Guides PDF

**NUTRITION** 'Nutrition is the branch of science that studies the process by which living organisms take in and use food for the maintenance of life, growth, reproduction, the functioning of organs and tissues, and the production of energy.' - Science of food, the nutrients and other substanc...

**NUTRITION** 'Nutrition is the branch of science that studies the process by which living organisms take in and use food for the maintenance of life, growth, reproduction, the functioning of organs and tissues, and the production of energy.' - Science of food, the nutrients and other substances therein, their action, interaction and balance in relation to health and disease and the process through which food is used to sustain life and growth. **Food** When taken and digested nourishes the body. It is a vital need without which a person cannot live. It is likewise culturally acceptable as it supplies heat and energy, builds and repairs body tissues, and regulates body process. **Diet** A diet is a pattern of eating that includes what a person eats, how much a person eats, and when a person eats. Nutrients a chemical component needed by the body for the following functions: ¬to provide energy ¬to build and repair tissues ¬to regulate life processes **Six Nutrients**: protein, carbohydrate, fat, minerals, vitamins, water. Classification of Nutrients I. According to Function body-building: water, protein, fat, carbohydrate and minerals regulatory: all nutrients maintain homeostasis of body fluids and expedite metabolic processes energy-giving: carbohydrate, fat and protein → "caloric or fuel nutrients" II. According to Chemical Nature o**rganic**- carbon-containing compounds; carbohydrate, protein, fat and vitamins **inorganic**-- water and minerals. III. According to Essentiality **dietary essentials** -- nutrients that should be supplied from food because the body does not synthesize them. IV. According to Concentration **macronutrients**-- nutrients that are present in relatively large amounts in the body.- carbohydrate, protein, fat, water and major minerals **micronutrients**-- nutrients that are present in the body in small amounts only.- vitamins and trace minerals NUTRITIONAL STATUS -- the [condition of the body resulting from the utilization of essential nutrients. ] - also known as nutriture. Categories of Nutriture **Optimum or Good Nutrition** means that the body has adequate supply of essential nutrients that are efficiently utilized such that growth and good health are maintained at the highest possible level. **Malnutrition** **opposite of good nutrition** that may be due to the following conditions: a\. **Undernutrition**-- condition of the body resulting from a lack of one or more essential nutrients. ex. nutritional deficiency, stunting, underweight b\. **Overnutrition**-- condition of the body resulting from excessive nutrient supply to the point of creating toxic or harmful effects to the body. ex. obesity, overweigh **Factors that causes malnutrition**: 1. Primary factor refers to a faulty diet. 2. Secondary factor all conditions within the body that reduces the ultimate of nutrients to the cells after the food goes beyond the mouth -- Factors that interfere with normal digestion : ex. lack of appetite, poor teeth -- Factors that affect metabolism: ex. malignancy, alcoholism, diabetes -- Factors that increase excretion: ex. excessive perspiratio **MACRONUTRIENTS** CARBOHYDRATES an organic compound that [contains the elements carbon, hydrogen and oxygen] arranged as monosaccharides or multiples of monosaccharide. Classification of Carbohydrates: I. Monosaccharides -- has one sugar unit II\. Disaccharides -- has 2 sugar units  III\. Polysaccharides -- more than 10 saccharide units  DIETARY FIBER -- indigestible part of food \- also called **roughage** \- 20 to 30 grams of fiber per day is recommended Functions of Dietary Fiber Provides bulk Acts as a broom in our digestive tract to prevent constipation Aids in normal elimination of waste **Reduces incidence of colon cancer** Reduces blood cholesterol level **Functions of Carbohydrates in the Body** Chief source of energy -- provides 4kcal/gram Cheap and main energy food Protein sparer Regulator of fat metabolism Sole energy source for the brain and nerve tissues Storage form of energy as glycogen Regulator of peristalsis and provider of bulk AMINO ACIDS Building blocks of protein Contains hydrogen atom, an amino group, acid group and a distinctive side group There are about 20 different amino acids. Can be broken down by means of hydrolysis **Classification of Amino Acids** **Essential amino acids** -- amino acids that the body cannot synthesize in amounts sufficient to meet physiological needs "indispensable" TV TILL PM (tryptophan, valine, threonine, isoleucine, leucine, lysine, phenylalanine, methionine) Note: histidine & arginine are considered essential for infants **Semi-essential amino acid**-- reduces the need for a particular essential amino acid or partially spares it. **Non-essential amino acid** -- amino acids that the body can synthesize. Ex. Alanine, arginine, asparagine,aspartic acid, cysteine, glutamic acid, glutamine, glycine, tyrosine etc Classification of Protein According to Amino Acid Content **Complete protein** -- contains all essential amino acids in amount sufficient for growth and life maintenance Ex. Egg and animal proteins **Partially complete** -- can maintain life but do not support growth ex. Wheat and legumes **Incomplete protein** -- cannot support life or growth ex. Corn and most plant proteins **FUNCTIONS of PROTEINS:** **As building materials** -- for growth and maintenance ex. Skin, muscles (actin & myosin), hair (keratin), tendons & bone matrix (collagen) **As enzymes** -- facilitates chemical reactions in the body ex. Digestive enzymes **As hormones** --regulates body processes **As antibodies** -- inactivates foreign invaders thus protecting our body against infection **As regulators of fluid balance** -- maintains the fluid volume and the composition of the body fluids **As acid-base regulators** -- maintains acid-base balance in the blood and body fluid **As transporters** -- transports substances such as lipids, vitamins, minerals, oxygen around the body **As source of energy** -- provides some fuel for the body's needs - **Each gram of protein yields 4 calories** PROTEIN DEFICIENCY **Marasmus** - occurrence increases prior to age 1 - Body weight may be reduced to less than 80% of the normal weight for that height - Extensive tissue and muscle wasting - Dry skin, loose skin folds, beading of the ribs - Irritable and voraciously hungry **Kwashiorkor** - occurrence increases after 18 months - failure to gain weight - stunted linear growth - generalized edema - protuberant (swollen) abdomen - diarrhea, skin desquamation (peeling) and vitiligo - reddish pigmentation of hair - decreased muscle mass - lethargy, apathy, and irritabilit **LIPIDS** Organic compounds that are insoluble in water but soluble in fat solvents and are utilizable by man Contains the elements carbon, hydrogen and oxygen in glyceride linkage Yields 3 fatty acids and a molecule of glycerol upon hydrolysis Solid lipid is called FAT while its liquid form is termed OIL Saturated \* Unsaturated Degree of Saturation or Unsaturation **Monounsaturated fatty acids** (MUFA) -- with one double bond between 2 carbons-- found in olive oil, avocado, almonds, peanuts and margarine **Polyunsaturated fatty acids** (PUFA) -- with 2 or more double bonds-- found in corn oil, soybean oil and fish oil. Functions of Fats **Source of energy** \- provides 9 calories per gram **Provide structural function** - insulation: prevents hypothermia - protective pad & gives support to organs- integral parts of cells and tissues **Acts as regulator of body processes** **Performs other special functions** \- has high satiety value- contributes to flavor and palatability **VITAMINS** Organic, essential nutrients required in the diet in tiny amounts to prevent deficiency diseases and to support optimal health. Fat-soluble Vitamin  **Soft tissue calcification** -refers to the abnormal hardening or thickening of tissue that occurs when crystals accumulate in the wrong places.  Water soluble Vitamins  **Beriberi** Symptoms of beriberi: Edema or muscle wasting Poor appetite Weight loss Depression Muscular weakness    **Major minerals** required in amounts greater than 100mg a day sometimes called "macrominerals" **Trace minerals** \- required in the diet in amounts lesser than 100mg a day \- sometimes called "microminerals Ions -- electrically charged atoms resulting from chemical reaction. - anions --negatively charged - cations -- positively charged **Osteoporosis** - means "porous bones" \- characterized by low bone density or mass (reduced amount of bone tissue) and fragile bones. **Rickets**- softening of bones in children potentially leading to fractures and deformity. **Osteomalacia**- bones lose calcium and become softer and may deform **Tetany** - involuntary contraction of muscles      **DIETARY GUIDELINES AND FOOD GUIDES** **USDA Food Guide** United States Department of agriculture (USDA) food pyramid, called MyPyramid to distinguish it from earlier version, contains recommendations based on the Dietary Guidelines for Americans. **Dietary Guidelines for Americans 2010** Government mandate to update every five years. Addresses our number one public health problem - Obesity Addresses a non-food but essential factor-Activity The Dietary Guidelines provide authoritative advice for people 2 years and older about how proper dietary habits can promote health and reduce risk for major chronic diseases. Key Recommendations BalanceCalories Enjoy your food, but eat less. Avoid oversized portions. FoodstoIncrease Makehalf your plate fruits and vegetables. Switch to fat-free or low-fat (1%) milk. Makeat least half your grains whole grains. FoodstoReduce Compare sodium in foods like soup, bread, and frozen meals-- and choose the foods with lower numbers. Drink water instead of sugary drinks **USDA Food Pattern** Food pattern [used to plan menus for school foodservice, correctional facilities and healthcare facilities.] MYPLATE - Introduced along with updating of USDA food patterns supporting the 2010 Dietary Guidelines for Americans. - Different shape to help grab consumers' attention with a new visual cue. - Icon that serves as a reminder for healthy eating, not intended to provide specific messages. - Visual is linked to food and is a familiar mealtime symbol in consumers' minds, as identified through testing. - "My" continues the personalization approach from MyPyramid. Choose MyPlate (Each topic has 10 tips to promote healthy choices) Add More Vegetables to Your Day Focus on Fruits Make Half Your Grains Whole Got Your Dairy Today? With Protein Foods, Variety Is Key Build a Healthy Meal SoFAS 2010 Dietary Guidelines offer specific advice on reducing calories from - Solid Fats SoFAS - Added Sugars FOOD EXCHANGE LIST The following are the seven food group list: ¬Starches ¬Fruits and fruit Juices ¬Milk, Yogurt and Dairy-like foods ¬Non-Starchy Vegetables ¬Sweets, Desserts and other Carbohydrates ¬Meatsand MeatSubstitutes ¬Fats