Week 7 - Choosing a Healthy Diet - Part 1 PDF

CHAPTER 5 Choosing a Healthy Diet Part 1 Zak Callaway PhD, MPHTM Science Division, MUIC Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com. Learning Objectives (1 of 2)  List several factors that influence dietary cho...

CHAPTER 5 Choosing a Healthy Diet Part 1 Zak Callaway PhD, MPHTM Science Division, MUIC Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com. Learning Objectives (1 of 2)  List several factors that influence dietary choices. Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  Define nutrient-dense food and calorie-dense food.  Describe the Mediterranean Diet and the DASH Diet.  Explain the ingredients and nutrition facts labels on manufactured foods.  Describe the three functions of food.  List the three functions of biological energy. Learning Objectives (2 of 2)  List the seven components of food and identify Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com common foods that contain each component.  List at least three guidelines for food safety  Describe several reasons for vegetarianism and the kinds of vegetarian diets.  American Diet or Standard Western Diet  Unhealthy due to:  Excessive consumption of refined grain products*, processed meats, Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com saturated fat, and commercial foods with added sugar and salt  Refined grain products e.g., - white bread, cereals and crackers, pasta, white rice (compared to brown rice)  Insufficient little consumption of whole grains, fruits, vegetables, fish, and nuts  ***Dietary factors are associated w/ 530,000 to 2,700,000 deaths annually in the U.S.  Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com American Diet or Standard Western Diet  American Diet or Standard Western Diet (2 of 2)  Based on meats, refined-flour products, and industrial Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com products (Western Diet)  Compare to traditional Asian or Mediterranean diets (next slide) Figure 5.1 Dietary Intakes Compared to Recommendations. Percentage of the U.S. Population Ages 1 Year and Older Who Are Below, at, or Above Each Dietary Goal or Limit. The “0” line is the goal intake. Orange sections of a bar indicate consumption below goal intake; blue sections indicate consumption above goal intake. U.S. Department of Agriculture, Dietary Guidelines for Americans, 2015–2020. Asian and Mediterranean Diets  Based on whole unprocessed grains, beans, fresh Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com vegetables and fruits, and fish  Associated with less heart disease and several kinds of cancer  Help maintain healthy body weight  Lessen inflammation and insulin resistance  Improve blood vessel functioning  Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com Asian and Mediterranean Diets Nutrient-Dense Foods  Provide high levels of nutrients per calorie of energy Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com compared to other foods  Include all vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts and seeds, fat- free and low-fat dairy products, and lean meats and poultry when prepared with little or no added solid fats, sugars, refined starches, or sodium  Calorie-Dense Foods  Offer considerable energy in form of (usually added) sugar and saturated Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com fat, but lack other nutrients  Include many pastries, candies, and most fast foods and processed foods  Overconsuming both overfeeds and undernourishes  Increases risk for overweight, heart disease, high blood pressure, diabetes, kidney disease, and some cancers  Dietary Guidelines for Eating Right  Established by WHO, U.S. and Canadian governments, and Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com organizations such as American Heart Association and American Cancer Society  USDA dietary guidelines issued every 5 years  Designed to promote wellness and prevent illnesses resulting from poor nutrition  Stress importance of physical activity in maintaining healthy body weight MyPlate  Guidelines: Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  Avoid oversized portions.  Make nearly half your plate fruits and vegetables of all colors.  Make at least half your grains whole grains.  Consume one to two servings per day of fat-free or low-fat milk.  Drink water, not sugary drinks.  Choose packaged and frozen foods containing less salt.  Choose fish, poultry, beans, and nuts for protein.  Ingredients Label  Lists chemical composition of food in descending order by weight  Does not specify how much of an ingredient is included Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  May not indicate true relative amount of sugar or fat in product  Must contain food allergy information  Nutrition Facts Label  Provides quantitative information on calorie content and certain nutrients Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  Amounts indicated are for a “serving”  Definition of serving given at top of label as “serving size”  Lists percent daily value (PDV) for each nutrient  Food Definitions  Manufacturers must adhere to definitions, such as: Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  Low calorie  No more than 40 calories for given reference amount (except sugar substitutes)  Low fat  3 g or less of total fat  Very low sodium  35 mg of sodium (or less)/serving  Good source of fiber  2.5 to 4.9 g of fiber per serving Displaying Other Nutritional Information  Menu items (restaurants with 20 or more locations) Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  Must list calorie content on menus and menu boards  Must make other nutrient information available in writing  Date label  Distinguished by words “Sell by,” “Use by,” “Best by,” or “Best Used by”  Generally refer to manufacturer’s assessment of when item is at peak quality  Rarely indicates health risk The Three Functions of Food  To provide chemical constituents of body Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  To provide energy for life  To be pleasurable, including:  Satisfying hunger  Being appealing in its smell, taste, sight, and texture  Being associated with enjoyable social activities Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  Providing Chemical Constituents (1 of 3)  Essential nutrients  40 nutrients body must obtain through Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com food  Insufficient amounts can result in weakness, ill health, or deficiency disease  Dietary Reference Intakes (DRIs)  Recommended Dietary Allowance (RDA)  Average daily level of intake sufficient to meet nutrient requirements for 97% to 98% of healthy individuals Providing Chemical Constituents (3 of 3)  DRI is basis for Daily Value (DV) for almost all Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com nutrients on Nutrition Facts label  Many Americans:  Overconsume DRI amounts of sodium and saturated fat  Underconsume DRI amounts of:  Calcium (Ca), magnesium (Mg), folate (B9), potassium (K), and fiber  Vitamins A, C, D, and E  Insufficient intake of iron common among pregnant women  Energy for Life  Energy transformation discussed in terms of calories  Calorie Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  Amount of heat energy required to raise 1 gram of water from 14.5 °C to 15.5 °C  Nutritional calorie is a kilocalorie (1,000 calories)  Term calorie frequently used when actually referring to kilocalorie  Fats = 9 cal/gram; Carbs 4 cal/gram; Protein 4 cal/gram  Metabolism  Biological process of deriving energy and obtaining material for manufacture of cellular molecules  Carried out by virtually every cell in body  Major Processes that Require Energy  Basal (resting) metabolism  Keeps cell fxng, maintains body temp, & keeps internal organs fxng Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  Basal metabolic rate (BMR)  Daily amount of energy required to support basal metabolism  1,100 calories/day for women and 1,300 calories per day for men  Physical activity  Amount of energy required depends on how strenuous activity is, how long it is engaged in, body’s size, and environmental temperature  Growth and repair  Energy to produce new cells that replace ones that periodically die and new cells for repairing wounds and injuries  Energy Requirements for Individuals  Vary depending on:  Body size and composition and physical activity Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  Growth needs during adolescence and young adulthood  Pregnancy or breastfeeding status  Injury repair and coping with illness  DRIs for American adults:  Men: ~2,800 cal; Nonpregnant, nonlactating women: 2,300 cal  DRIs for Thai adults ~2000 cal  2014 study of Thai urban sedentary workers: male median energy intake of 1,485 kcal/day, with 54.4% of energy coming from carbohydrate, 15.9% from protein, and 29.6% from fat. Females' median energy intake was 1,428 kcal/day, 56% of which came from carbohydrate, 16.2% from protein, and 28.6% from fat. Pleasures of Eating  Often eat not because of hunger, but because it: Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  Is “time to eat”  Feels good to be eating something  Is an enjoyable social ritual  Ready availability of food unique to modern societies  Can consume food for variety of reasons  Advertising encourages greater consumption  Products often not healthy  The Seven Components of Food  Food composed of 7 chemical substances:  Proteins Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  Carbohydrates  Lipids (fats)  Vitamins  Minerals  Phytochemicals  Water  Dietary proteins, most carbohydrates, and most lipids must be broken down in digestive system  Only vitamins, minerals, a few kinds of carbs, phytochemicals, and water are absorbed into the body as is  Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com Human Digestive System  Proteins  Made up of chemical units  People tend to acquire sufficient called amino acids essential amino acids from animal Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  20 different forms tissue  Classified as essential (8)  Protein complementarity and nonessential  Recommended for people who eat  Eight essential amino acids little or no meat or dairy products required by adults (vegetarians and vegans)  DRIs of protein:  Practice of combining sources of  Adult men: 55 grams protein such that amino acids  Adult women: 46 grams deficiencies in one source are counterbalanced by abundances in another source  Proteins  Meat, dairy products, and eggs  Provide essential amino acids, but high in Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com saturated fat  Contribute to saturated fat–related health problems (e.g., heart disease, cancer)  Nutritionists recommend:  Consuming nonfat or low-fat dairy products  Using butter as a spread not as an ingredient for cooking  Trimming fat from meat before cooking  Eating poultry and fish and using meat sparingly (less fat than red meat)  Proteins  Possible reasons for association of red meat and processed meat and disease: Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  Processed meats – meat that has been transformed through salting, curing, fermentation, smoking, or other methods to enhance flavor or improve preservation (e.g, hot dogs, sausages, beef jerky, canned meat  Cooking (especially charring) meat can produce cancer-causing heterocyclic amines that harm colon  Red and processed meats at center of diet replace vegetables and legumes  Bacteria found in GI tract can harm gut tissues  Nitrates and N-nitroso compounds used as preservative can damage colon DNA  Proteins  Red meat also vector for spongiform encephalopathy (mad cow disease) and other foodborne illnesses Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  Protein recommendations for athletes:  1.2 to 2.0 grams of high-quality protein per kilogram of body weight on days of strenuous training activity and day after  High-intensity meat production is harmful to the env’t  1lb (.454kg) of meat requires 15,000~20,000 gallons of water (57,000~76,000 L)  Cattle are fed corn and soy.  Methane produced by cattle digestion contributes to global warming YT Video on Mad Cow Disease:  Carbohydrates  Major source of food energy  Also used to manufacture some Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com cell components, such as DNA  Not considered essential nutrients  Sweeteners often added to many foods by manufacturers  Adds “empty calories”, which may contribute to excess body fat and tooth decay  Most animals have a “sweet tooth” to motivate consumption of carbs  Simple Sugars (mono- and disaccharides)  Glucose  Most common simple sugar Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  Found in all plants and animals  Circulates in bloodstream and commonly referred to as blood sugar  Fructose  Very sweet sugar found in fruits and honey  Sucrose  Common table sugar  Combination of glucose and fructose  Lactose  Found primarily in milk and milk products  Made of glucose and galactose joined together  Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com Taking Care of Your Teeth and Gums  Complex Carbohydrates (polysaccharides)  Come primarily from grains; legumes; leaves, stems, and roots of plants; and some animal tissue Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  Starch  First main class of complex carbohydrates  Consists of many glucose molecules linked together  Way organisms store glucose efficiently until needed  Usually contained in granules within seeds, pods, or roots in plants  Gluten  Mixture of proteins that occur naturally in wheat, rye, barley, and crossbreeds  Can damage lining of small intestine in people celiac disease  Glycogen  Starch produced in muscle and liver tissue  Broken down when body needs energy  Complex Carbohydrates  Fiber  Second main class of complex carbohydrates Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  Two kinds:  Insoluble fiber that cannot dissolve in water and is made of cellulose and hemicellulose  Soluble fiber that dissolves in water and is composed of pectins, gums, and mucilages  Adds bulk to feces, preventing constipation  Facilitates transport of waste through digestive tract  Fortified or functional fiber  Not plant fiber, but chemicals extracted from plants or manufactured in factories & added to food products to make “high-fiber” claims  Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com Paleo Diet  Lipids (Fats)  Diverse group of substances that do not readily mix or dissolve in water Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  Include:  Cholesterol and lecithin (essential parts of cell membrane  Steroid hormones produced by reproductive organs (e.g., testosterone and estrogen) and adrenal glands (e.g., cortisol, epinephrine)  Vitamins A, D, E, and K  Bile acids (help digest fat)  Lipids (Fats)  Essential part of diet  Supply calories Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com  Provide flavor and texture to food  Provide feelings of satiety (being fed fully) and well-being during digestion  Linoleic acid is an essential fat (must be obtained from food)  Found in vegetable oils like sunflower and corn  Deficiencies can cause skin lesions and immune system malfunctions  Lipids (Fats)  Triglyceride  Composed of saturated, monounsaturated, or polyunsaturated fatty Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com acids  Saturation refers to number of hydrogen atoms contained in fatty acid  Sources:  Whole milk and products made from whole milk, egg yolks, meat, meat fat, coconut and palm oils, chocolate, regular margarine, and vegetable shortenings  Sources of monounsaturated fats:  Olive oil and some nuts  Sources of polyunsaturated fats:  Safflower, corn, soybean, sesame seed oils, & in fatty fish  Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com Triglycerides, Saturated and Unsaturated Fats  Lipids (Fats)  Trans fatty acids, trans fats, or partially hydrogenated vegetable Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com oils (PHVOs)  Chemicals derived from vegetable oils  Unhealthy and have been banned in United States, Canada, and other countries  Appear on Nutrition Facts label because some are components of natural foods and some used in small quantities  Lipids (Fats)  Fat substitutes  Chemicals added primarily to packaged pastries, snack Copyright © 2023 by Jones & Bartlett Learning, LLC an Ascend Learning Company. www.jblearning.com foods, sour cream, yogurt, and salad dressings to provide taste and texture of fat without contributing calories  Weight management benefits overstated because consumers tend to compensate for lack of energy derived by ingesting greater amounts of carbohydrates  Some have strange side effects – e.g., “anal leakage”  E.g., Simplesse, Olestra, Salatrim