ED 353

Nutrition Basics

Proteins
Carbohydrates
Fats
Vitamins
Minerals
Water
Nutrients
Essential nutrients = substances the body
must get from food because it cannot
manufacture them at all or fast enough to
meet its needs:
Kilocalorie = a measure of energy content in food;
the amount of heat it takes to raise the
temperature of 1 liter of water 1C; commonly
referred to as calorie
Three classes of essential nutrients supply energy
Fat = 9 calories per gram
Protein = 4 calories per gram
Carbohydrates = 4 calories per gram



Energy from Food
Protein = a compound made of amino acids that contains
carbon, hydrogen, oxygen, and nitrogen
Of twenty common amino acids in foods, nine are essential
Proteins form key parts of the bodys main structural
componentsmuscles and bonesand of blood, enzymes,
cell membranes, and some hormones
ProteinsThe Basis of Body
Structure
Complete and Incomplete Proteins
Complete protein sources = foods that supply all the essential
amino acids in adequate amounts
Meat, fish, poultry, eggs, milk, cheese, and soy
Incomplete protein sources = foods that supply most but not
all essential amino acids
Plants, including legumes, grains, and nuts
Adequate daily intake of protein = 0.8
gram per kilogram (0.36 gram per pound)
of body weight
Acceptable Macronutrient Distribution
Range = 1035% of total daily calories as
protein
Recommended Protein Intake
FatsEssential in Small Amounts
Fats supply energy, insulate the body, support and cushion
organs, absorb fat-soluble vitamins, add flavor and texture to
foods
Essential fats (linoleic acid and alpha-linolenic acid) are key
regulators of body process such as the maintenance of blood
pressure and the progress of a healthy pregnancy

Types and Sources of Fats
Saturated fat
usually solid at room temperature
Found primarily in animal foods and palm and coconut oils
Monounsaturated fat
usually liquid at room temperature
Found in certain vegetables, nuts, and vegetable oils
Polyunsaturated fat
usually liquid at room temperature
Found in certain vegetables, nuts, and vegetable oils and in
fatty fish


Two key forms of polyunsaturated fats:
Omega-3 fatty acids
Found primarily in fish

Omega-6 fatty acids
Found primarily in certain vegetable oils, especially corn,
soybean, and cottonseed oils


Types and Sources of Fats
The process of hydrogenation, in which hydrogens are added
to unsaturated fats, produces a mixture of saturated fatty
acids and standard and trans forms of unsaturated fatty acids
Trans fatty acids have an atypical shape that affects their
chemical activity
Trans Fatty Acids
Fats affect blood cholesterol levels
Low-density lipoprotein (LDL) = bad cholesterol
High-density lipoprotein (HDL) = good cholesterol
Saturated and trans fats raise levels of LDL; trans fats also
lower levels of HDL
Unsaturated fats lower levels of LDL
Fats and Health
Fats also affect triglyceride levels, inflammation, heart
rhythm, blood pressure, and cancer risk

Best choices
- monounsaturated fats
- polyunsaturated omega-3 fats
Limit intake of saturated and trans fats
Fats and Health
The primary function of dietary carbohydrate
is to supply energy to body cells.
Cells in the brain, nervous system, and blood, use only
carbohydrates for fuel
During high-intensity exercise, muscles get most of their
energy from carbohydrates
During digestion, carbohydrates are broken into single
sugar molecules such as glucose for absorption; the liver
and muscles take up glucose and store it in the form of
glycogen

CarbohydratesAn Ideal Source of
Energy
Simple carbohydrates
Found naturally in fruits and milk and added to many other foods
Include sucrose, fructose, maltose, and lactose
Complex carbohydrates
Found in plants, especially grains, legumes, and tubers
Include starches and most types of dietary fiber
Simple and Complex Carbohydrates
Whole Grains
Before they are processed, all
grains are whole grains
consisting of an inner layer of
germ, a middle layer called the
endosperm, and an outer layer
of bran
During processing, the germ
and bran are often removed,
leaving just the starchy
endosperm
Refined carbohydrates usually
retain all the calories of a whole
grain but lose many of the
nutrients

Whole grains
are higher than refined carbohydrates in fiber, vitamins, minerals,
and other beneficial compounds
Whole grains take longer to digest
Make people feel full sooner
Cause a slower rise in glucose levels
Choose foods that have a whole grain as the first item on the
ingredient list on the label
Whole wheat, whole rye, whole oats, oatmeal, whole-grain corn,
brown rice, popcorn, barley, etc.
Refined Carbohydrates Versus Whole
Grains
Consumption of carbohydrates causes insulin and
glucose levels in the blood to rise and fall
Glycemic index
a measure of how the ingestion of a particular food
affects blood glucose levels
Foods with a high glycemic index cause quick and
dramatic changes in glucose levels
Diets rich in high glycemic index foods are linked to
increased risk of diabetes and heart disease
Glycemic Index
Adequate daily intake of carbohydrate
- 130 grams
Acceptable Macronutrient Distribution
Range
- 4565% of total daily calories as
carbohydrate
Recommended Carbohydrate Intake
Protein = 1035% of total
daily calories
Fat = 2035% of total
daily calories
Carbohydrate = 4565% of total
daily calories
Acceptable Macronutrient
Distribution Ranges: Summary
Dietary fiber
nondigestible carbohydrates and lignin that are present
naturally in plants
Functional fiber
nondigestible carbohydrates isolated from natural sources or
synthesized in a lab and added to a food or supplement
Total fiber = dietary fiber + functional fiber
Fiber does not provide calories
FiberA Closer Look
Soluble (viscous) fiber
fiber that dissolves in water or is broken down by bacteria in the
large intestine (oat bran, legumes)
Slows the bodys absorption of glucose
Binds cholesterol-containing compounds
Insoluble fiber
fiber that doesnt dissolve in water (wheat bran, psyllium seed)
Makes feces bulkier and softer
Helps prevent constipation, hemorrhoids, and diverticulitis
Types of Fiber
All plant foods contain fiber, but processing can remove it
Good sources of fiber:
Fruits (especially whole, unpeeled fruits)
Vegetables
Legumes
Oats (especially oat bran)
Whole grains and wheat bran
Psyllium (found in some cereals and laxatives)
Sources of Fiber
Women = 25 grams per day
Men = 38 grams per day

Americans currently consume about
half this amount
Recommended Intake of Fiber
Vitamins
organic (carbon-containing) substances needed in small amounts
to help promote and regulate chemical reactions and processes in
body cells.
Four vitamins are fat-soluble (A, D, E, and K)
Nine vitamins are water-soluble (C and the eight B-complex
vitamins: thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-
12, biotin, and pantothenic acid)
VitaminsOrganic Micronutrients
Vitamins
Vitamins are abundant in fruits, vegetables, and grains;
they are also added to some processed foods

If you consume too much or too little of a particular
vitamin, characteristic symptoms of excess or deficiency
can develop



Minerals
inorganic (non-carbon-containing) compounds needed in small
amounts for regulation, growth, and maintenance of body tissues
and functions
There are about 17 essential minerals:
Major minerals (those that the body needs in amounts exceeding
100 mg per day) include calcium, phosphorus, magnesium, sodium,
potassium, and chloride
Essential trace minerals include copper, fluoride, iodide, iron,
selenium, and zinc
MineralsInorganic Micronutrients
If you consume too much or too little of a particular mineral,
characteristic symptoms of excess or deficiency can develop
Minerals commonly lacking in the American diet:
Iron = low intake can cause anemia
Calcium = low intake linked to osteoporosis
Potassium = low intake linked to elevated blood pressure and
bone mineral loss
Magnesium
Minerals
OsteoporosisThinning of Bones
Dietary factors that build bone
mass:
Calcium
Vitamin D
Vitamin K
Other possible dietary factors:
vitamin C, magnesium, potassium,
manganese, zinc, copper, boron
Weight-bearing exercise and
strength training also build and
maintain bone mass
Dietary factors linked to
loss of bone mass:
Alcohol
Sodium
Caffeine
Retinol
Soda
Protein (if intake of
calcium and vitamin D is
low)
WaterA Vital Component
Human body is composed of about 5060% water;
you can live only a few days without water
Foods and fluids you consume provide 8090% of
your daily water intake
Adequate intake to maintain hydration:
Women = about 9 cups of fluid per day
Men = about 13 cups of fluid per day
Drink in response to thirst; consume additional fluids
for heavy exercise
Antioxidant = a substance that protects against the
breakdown of body constituents by free radicals;
actions include binding oxygen, donating electrons to
free radicals, and repairing damage to molecules
Free radical = a chemically unstable, electron-seeking
compound that can damage cell membranes and mutate
genes in its search for electrons
Many fruits and vegetables are rich in antioxidants such
as vitamin C, vitamin E, selenium, and carotenoids

Other Substances in Food:
Antioxidants
Phytochemical = a naturally occurring substance
found in plant foods that may help prevent and treat
chronic diseases
Examples:
Certain proteins in soy foods
Sulforaphane in cruciferous vegetables (cabbage, broccoli,
brussels sprouts, kale, cauliflower)
Allyl sulfides in garlic and onions
Fruits and vegetables are rich in phytochemicals
Other Substances in Food:
Phytochemicals
Dietary Reference Intakes (DRIs) = standards for
levels of nutrient intake to prevent nutrient
deficiencies and reduce the risk of chronic disease
Dietary Guidelines for Americans = general principles
of good nutrition intended to help prevent certain
diet-related diseases
MyPyramid = a food-group plan that provides practical
advice to ensure a balanced intake of essential
nutrients

Nutritional Guidelines: Planning Your
Diet
Weight Management
Evaluate body weight in terms of BMI.
Balance food intake and physical activity to avoid weight gain.
To lose weight, decrease calorie intake, maintain adequate
nutrient intake, and increase physical activity.

Dietary Guidelines for Americans
Physical Activity
30 minutes per day to reduce risk of chronic disease
60 minutes per day to prevent weight gain
60-90 minutes per day to sustain weight loss


Dietary Guidelines for Americans
Food Groups to Encourage
Fruits and vegetableschoose a variety of colors and kinds
Whole grainshalf of all servings of grains should be whole grains
Low-fat and fat-free milk and milk products

Dietary Guidelines for Americans
Fat Intake Goals
Total fat: 20-35% of total daily calories
Saturated fat: Less than 10% of total daily
calories
Trans fat: As little as possible
Cholesterol: Less than 300 mg per day


Dietary Guidelines for Americans
Carbohydrate Intake
Choose high-fiber foods
Limit intake of added sugars
Sodium and Potassium
Limit sodium intake (2300 mg per day; 1500
mg per day for those at high risk)
Consume adequate potassium
Alcohol intakemoderate if at all


Dietary Guidelines for Americans
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

MyPyramid
MyPyramid
Food Labels
Read labels to learn
more
about
your food choices.

Most foodborne illness is caused by pathogens
(disease-causing microorganisms)
You cant tell by taste, smell, or sight whether a
food is contaminated
To prevent foodborne illness, handle, cook, and
store foods in ways that prevent microorganisms
from spreading and multiplying
New threat: bovine spongiform encephalopathy
(BSE or mad cow disease)
Foodborne Illness
Food
Safety
Cook foods to an
appropriate temperate
Keep hot foods hot
and cold foods cold
Reaction by the immune system to a food or food
ingredient
Common food allergens include peanuts, milk, eggs,
tree nuts, soy, wheat, fish, and shellfish
Severe allergic responses can include anaphylaxis

Food Allergies