HPEX 357_PPT_Chapter 10 (Complete) Nutrition Basics PDF

Nutrition Basics HPEX 357 Chapter 10 (Complete)  Recap of Last Lecture  Q. 1. Why people use tobacco?  Q. 2. Carcinogens and poisons associated with tobacco use.  Q. 3. Immediate effects of smoking.  Q. 4. long term effects on cardiovascular system.  Q. 5. Long term effects...

Nutrition Basics HPEX 357 Chapter 10 (Complete)  Recap of Last Lecture  Q. 1. Why people use tobacco?  Q. 2. Carcinogens and poisons associated with tobacco use.  Q. 3. Immediate effects of smoking.  Q. 4. long term effects on cardiovascular system.  Q. 5. Long term effects on respiratory system.  Q. 6. Long term effects of smoking other than on cardiovascular and respiratory system.  Q. 7. Other forms of tobacco use and associated risks.  Q. 8. Effect of smoking on non-smokers and during pregnancy.  Q. 9. How a tobacco user can quit?  Chapter Objectives  List the component of a healthy diet.  Explain how to make informed choices  Put together a personal nutrition plan  Lecture Objective (Part 1)  List the component of a healthy diet  Components of a Healthy Diet  Nutrition  ?  Essential nutrients: ?  Six classes: ??????  Macronutrients ????  Micronutrients Vitamins & minerals  Available to body through digestion  Convert into energy  Digestion: ?  Figure 10.1 The Digestive System Food is partially broken down by being chewed and mixed with saliva in the mouth. After traveling to the stomach via the esophagus, food is broken down further by stomach acids and other secretions. As food moves through the digestive tract, it is mixed by muscular contractions to facilitate further digestion and absorption. Most absorption of nutrients occurs via the lining of the small intestine. The large intestine reabsorbs excess water; the remaining solid wastes are collected in the rectum and excreted through the anus.  Components of a Healthy Diet  Energy: ?  Measure of energy in food  Calories: Kilocalories (kcal)  An average person’s energy needs ?  Sources of energy: Fat = ? Protein = ? Carbohydrates = ?  Nutrient density: ?  Proteins – The Basis of Body Structure  Proteins form ??, blood, enzymes, hormones, & cell membranes  Amino acids:?  20 common amino acids 9 essential amino acid: ? 11 nonessential amino acid: ?  Proteins - The Basis of Body Structure  Complete & incomplete proteins  Complete proteins ? Examples?  Incomplete proteins? Examples? Certain combinations yield complete proteins  Recommended protein intake  AMDR ? 10 -35% of total daily calorie intake  Fats - Essential in Small Amounts  Functions  ?  Provide insulation & support to organs  Major fuel during rest & light activity  ?  Types & Sources  Structure: ?  Types  Saturated ?  Unsaturated ? Monounsaturated: Olive, canola & peanut oils Polyunsaturated: Corn & soybean oils  Fats - Essential in Small Amounts  Hydrogenation & Trans Fats ?  Examples Margarine, vegetable shortening  Why bad?  Health issues?  Recommended fat intake  Limit unhealthy fats  AMDR: 25–35% of total daily calories  Table 10.3 Types of Fatty Acids TYPE OF FATTY ACID FOUND IN* Saturated Animal fats (especially fatty meats and poultry fat and skin) Butter, cheese, and other high-fat dairy products Palm and coconut oils Trans Some frozen pizza Some types of popcorn Deep-fried fast foods Stick margarines, shortening Packaged cookies and crackers Processed snacks and sweets Monounsaturated Olive, canola, and safflower oils Avocados, olives Peanut butter (without added fat) Many nuts, including almonds, cashews, pecans, and pistachios Polyunsaturated— Fatty fish, including salmon, white albacore tuna, mackerel, omega-3† anchovies, and sardines Compared to fish, lesser amounts are found in canola and soybean oils; tofu; walnuts; flaxseeds; and dark green leafy vegetables Polyunsaturated— Corn, soybean, and cottonseed oils (often used in margarine, omega-6† mayonnaise, and salad dressings)  Carbohydrates - An Ideal Source of Energy  Function: ?  Types  Simple carbohydrates ?  Monosaccharides? ???  Disaccharides? Sucrose, maltose, & lactose  Complex carbohydrates ?  Starches & fiber  During digestion  Broken down into glucose for absorption  Glycogen: ?  Carbohydrates - An Ideal Source of Energy  Refined vs. unrefined complex carbohydrates  Unrefined carbohydrate? 3 layers: germ, endosperm, bran Benefits???? Examples?  Refined carbohydrate? Germ & bran are removed Why bad? Examples?  Carbohydrates - An Ideal Source of Energy  Added sugars  White sugar, brown sugar, high-fructose corn syrup, etc. Associated with ???  Sugars in your diet  Should come mainly from ???  Recommended carbohydrate intake  AMDR: 45–65% of daily calories  Focus should be on ?  Athletes: high-carbohydrate diets  Table 10.1 Goals for Protein, Fat, & Carbohydrate Intake DAILY DAILY ADEQUATE ADEQUATE INTAKE INTAKE ACCEPTABLE MACRONUTRIENT DISTRIBUTION FOR DISTRIBUTION DISTRIBUTION RANGE MEN FOR WOMEN (PERCENTAGE OF TOTAL DAILY NUTRIENT (GRAMS)* (GRAMS) CALORIES) Protein** 56 46 10–35 Fat: linoleic acid 17 12 Total fat: 20–35 * Fat: alpha-linolenic acid 1.6 1.1 Total fat: 20–35 Carbohydrate 130 130 45–65  Fiber  Function: Facilitates elimination  Benefits: ??  Types: Dietary, functional, or total fiber  Sources: All plant foods  Fruit, legume, oat, barley Can reduce ??  Wheat, other gains/cereals, & vegetable Helps prevent ??  Vitamins - Organic Micronutrients  Types  Thirteen vitamins are essential 4 fat-soluble ?: A, D, E, & K 9 water-soluble ?: C & B-complex  Sources of vitamins  Human body ? ?  Abundant in fruits, vegetables, & grains  Vitamins - Organic Micronutrients  Functions of vitamins  Help chemical reactions, help release energy  Produce red blood cells; act as antioxidants  Maintain nervous, skeletal, & immune systems  Vitamin deficiencies  Scurvy: ?  Rickets: ?  Blindness: ?  Anemia: Vitamin B-12, B-6, or folate  Heart disease: Vitamin B-12, B-6, or folate  Vitamin excesses: ??  Minerals - Inorganic Micronutrients  Functions  Help to regulate body functions & release energy  Aid in growth, & maintain body tissues  Types  Major minerals: ? Ca, Mg, Na, K, P, & Cl  Trace minerals: minute amounts Cu, F, I, Fe, Zn  Issues  Low iron: ?  Low calcium: ?  Low potassium: high blood pressure, heart disease  Water - Vital but Underappreciated  Human body is 50–60% water  Water is necessary for  Digestion & absorption of food  Chemical reactions to take place  regulation of body temperature  Daily requirement to maintain hydration  Men: 3.7 liters  Women: 2.7 liters  Other Substances in Food  Phytochemicals ?  Benefits Soy foods: lower cholesterol levels Broccoli, cauliflower: anti-carcinogenic effect Garlic & onions: boost immune cell Green vegetables: may preserve eyesight  Antioxidants ?  Benefits ???  Sources Vitamins C & E Selenium carotenoids  For Next Class  Read Chapter 10 of your textbook: Nutrition Basics  Recap Exercise  Q. 1. Which of the following essential nutrients do NOT supply energy? A. proteins B. fats C. carbohydrates D. vitamins  Recap Exercise  Q. 2. Meats, fish, poultry, and eggs are sources of _______________ protein. A. complete B. essential C. nonessential D. incomplete  Recap Exercise  Q. 3. Which of the following is NOT a function of fats? A. They help insulate your body. B. They support and cushion your organs. C. They remove waste products. D. They help your body absorb fat-soluble vitamins.  Recap Exercise  Q. 4. Most of the fats in food are in the form of A. cholesterol. B. low-density lipids. C. triglycerides. D. high-density lipids.  Recap Exercise  Q. 5. Saturated fats are primarily A. found in animal food sources and liquid at room temperature. B. found in plant food sources and solid at room temperature. C. found in plant food sources and liquid at room temperature. D. found in animal food sources and solid at room temperature.  Recap Exercise  Q. 6. Hydrogenation A. reduces the amount of cholesterol in saturated fats. B. turns polysaturated fats into polyunsaturated liquid oils. C. turns unsaturated liquid oils into more solid partially-saturated fats. D. turns saturated liquid oils into partially unsaturated fats.  Recap Exercise  Q. 7. Which of the following macronutrient distributions is consistent with the Acceptable Macronutrient Distribution Ranges set by the Food and Nutrition Board? A. 40% of daily calories as protein, 40% as carbohydrate, 20% as fat B. 30% of daily calories as protein, 35% as carbohydrate, 35% as fat C. 10% of daily calories as protein, 65% as carbohydrate, 25% as fat D. 15% of daily calories as protein, 45% as carbohydrate, 40% as fat  Recap Exercise  Q. 8. Refined grains A. tend to be much lower in fiber and vitamins than whole grains. B. contain the germ and bran of whole grains but not the endosperm. C. take longer to digest than unrefined carbohydrates. D. help to keep blood sugar and insulin levels low.  Recap Exercise  Q. 9. The primary function of vitamins is A. to serve as an important component of muscle. B. to provide texture and flavor to foods. C. to regulate various processes within cells. D. None of these is correct.  Recap Exercise  10. Which of the following statements about free radicals is TRUE? A. Free radicals have been implicated in aging and many diseases. B. Free radicals are produced when the body uses oxygen or breaks down fats and proteins. C. Free radical production is increased by environmental factors such as exhaust fumes. D. All of these statements are true.  Answers to Recap Exercises  Q. 1. D  Q. 2. A  Q. 3. C  Q. 4. C  Q. 5. D  Q. 6. C  Q. 7. C  Q. 8. A  Q. 9. C  Q. 10. D  Lecture Objective (Part 2)  Explain how to make informed choices  Nutritional Guidelines: Planning Your Diet  Variety of tools are designed to help  Dietary Reference Intakes (DRIs) Standards designed to prevent nutritional deficiencies & reduce risk of chronic disease  Dietary Guidelines for Americans Established to promote health & reduce the risk of major chronic diseases through diet & physical activity  USDA MyPlate A helpful food guidance system that uses a simple graphic showing how to use five food groups to build a healthy plate at each meal  Dietary Reference Intakes (DRIs)  By Institute of Medicine  Include a set of four reference values  Standards for ? Recommended Dietary Allowances? Adequate Intake? Estimated Average Requirement ? Tolerable Upper Intake Level ?  Daily Values  U.S. FDA uses these for food labels  Based on ?  Dietary Guidelines for Americans  By USDA & Department of Health & Human Services  To encourage ? For?  General recommendations (2020-2025 Dietary Guidelines)  1. Follow a healthy dietary pattern at every life stage  2. Customize & enjoy food & beverage choices to reflect personal preferences, cultural traditions, & budgetary considerations  3. Focus on nutrient-dense food & beverages & stay within calorie limit.  4. Limit foods & beverages higher in added sugar, saturated fat, & sodium, and limit alcoholic beverages  5. Support healthy eating patterns for all  Dietary Guidelines for Americans  Building health eating patterns  Three healthy eating patterns ? ? ?  All three emphasize  Whole fruits, vegetables, whole grains, beans & peas  Fat-free & low-fat milk & milk products, & healthy oils  Less red meat; more seafood  Dietary Guidelines for Americans  Building health eating patterns  Specific recommendations 