Nutrition: Eating For Optimum Health

1. 9 Nutrition:Eating For Optimum Health

2. Assessing Eating Behavior • Appetite • Personal preferences • Habit • Ethnic heritage • Social interactions • Availability • Emotional comfort • Values • Body image • Nutrition

3. Assessing Eating Behavior • Eating for Health • Americans consume more calories per person than any other group of people in the world • Calorie – a unit of measure that indicates the amount of energy we obtain from a food • Americans eat more fat (38%) than recommended by nutritionists (no more than 30%)

4. Food Guide Pyramid: A Guide to Daily Food Choices Figure 9.1

5. Assessing Eating Behaviors • Researchers at Harvard have suggested a new pyramid • The new pyramid would place meat at the top with refined sweets

6. Proposed New Food Guide Pyramid Figure 9.2

7. The Digestive Process • Body must break food down • Enzymes • Saliva has some enzymes • Esophagus moves food to stomach • Stomach has acid and more enzymes • Small intestine furthers digestion (20-foot tube) • Duodenum • Jejunum • Ileum

8. The Digestive Process • Enzymes from liver and pancreas help • Nutrients absorbed into bloodstream • Liver is the organ that determines fate of most nutrients • Process takes approximately 24 hours

9. Obtaining Essential Nutrients • Water • 8 glasses a day (8 ounces) • 50-60% of body is water

10. Obtaining Essential Nutrients • Protein • Major component of every cell • Role in developing/repairing bone • Muscle • Skin • Key element in antibodies

11. Obtaining Essential Nutrients • Protein (continued) • Amino acids link together to form • Complete protein • Incomplete protein • Fad diet controversy • Can you give examples of complete proteins?

12. Obtaining Essential Nutrients • Carbohydrates • Best fuel – they provide energy • Simple sugars • Glucose (monosaccharide) • Fructose (monosaccharide) • Sucrose (disaccharide)

13. Obtaining Essential Nutrients • Complex carbohydrates • Starches • Fiber • Stored in the body as glycogen

14. Obtaining Essential Nutrients • Carbohydrates and Athletes • Sugar may be counterproductive • Carbohydrate loading • Myth of Sugar and Hyperactivity • Not related in long-term studies • Does not increase violence

15. Obtaining Essential Nutrients • Fiber • “Bulk” or “roughage” • Indigestible portion of plants • Soluble • Insoluble • Offers many health protections • Most American eat far less than recommended • Average is 12 grams and 20-30 grams are recommended

16. Obtaining Essential Nutrients • Fats • Maintain healthy skin • Insulate body organs • Maintain body temperature • Promote healthy cell function • Carry fat-soluble vitamins A, D, E, and K • Are a concentrated form of energy • 95% as triglycerides in the body

17. Obtaining Essential Nutrients • Fats (continued) • 5% as substances like cholesterol • Plaque is buildup on artery walls • Ratio of cholesterol HDL/LDL • Saturated fat • Unsaturated fat • Trans-fatty acids (margarine or butter debate)

18. Obtaining Essential Nutrients • Vitamins • Potent, essential, organic compounds • Water soluble – dissolve in water • Fat soluble – absorb through intestinal tract with fat • Why do you think so many people take vitamin supplements?

19. Obtaining Essential Nutrients • Vitamins • People in the U.S. are rarely deficient • Hypervitaminosis may be a problem

20. Obtaining Essential Nutrients • Minerals • See Table 9.2 in book for a guide to minerals • Inorganic, indestructible elements that aid the body • Macrominerals are needed in large amounts • Trace minerals are needed in small amounts • Your text highlights sodium, calcium, and iron

21. The Medicinal Value of Food • Compelling evidence that diet may be as effective as drugs • Dietary Approaches to Stop Hypertension (DASH) • Dietary Intervention Study (DIS) • Antioxidants

22. The Medicinal Value of Food • Folate • Form of vitamin B • Folate fortification 1998 • Neural tube defects • Heart disease

23. Gender and Nutrition • Men and women have different needs • Women have cyclical changes • Men have more lean tissue (burn more)

24. Gender and Nutrition • Reasons to change the “Meat and Potatoes Man” • Men who eat red meat as a main dish 5 times a week have 4 times the risk of colon cancer over those eating red meat once a month • More prostate cancer • Fruits and vegetables reduce stroke

25. Determining Nutritional Needs • Recommended Dietary Allowances (RDAs) • Adequate Intake • Daily Values • Recommended Daily Intakes (DRIs) • Daily Reference Values (DRV) • Reading food labels can help determine needs

26. Reading a Food Label Figure 9.3

27. Vegetarianism: Eating for Health • Types of vegetarian diets • Vegans • Lacto-vegetarians • Ovo-vegetarians • Lacto-ovo-vegetarians • Pesco-vegetarians • Semivegetarians • Vegetarian food guide pyramids are available

28. Vegetarianism: Eating for Health • Reasons why 5-15% of the population is vegetarian • Aesthetic • Animal rights • Economic • Personal • Health • Cultural • Religious

29. Improved Eating for the College Student • Eating on the run • Funds may be short • What are some of the things you buy to eat? • Have you found ways to eat healthy?

30. Food Safety: A Growing Concern • Food-Borne Illness • Affects millions of people each year • Responsible for 9,000 deaths a year • Signs • Cramping • Nausea • Vomiting • Diarrhea

31. Food Safety: A Growing Concern • Key Factors why Food-Borne Illness has Increased • Globalization of food supply • Inadvertent introduction of pathogens to new geographic regions • Exposure to unfamiliar food-borne hazards • Changes in microbial populations • Increases susceptibility of varying populations • Insufficient education about food safety

32. Food Safety: A Growing Concern • Practice Responsible Food Handling at Home • Don’t keep foods out of the refrigerator for long • Don’t keep fresh meats more than one or two days • Eat leftovers within three days • Wash hands, cutting boards, and knives well

33. Food Safety: A Growing Concern • Food Irradiation: How Safe Is It? • February 2000 the USDA approved • Use gamma irradiation from radioactive cobalt, cesium, or other X-ray sources • Breaks chemical bonds in the DNA of bacteria • Rays essentially pass through the food • Facts seem to support use despite concerns raised by some groups

34. Food Safety: A Growing Concern • Food Additives • Reduce food-borne illness • Enhance nutrients • Intentional Food Additives • Antimicrobial agents: salt, sugar, nitrates • Antioxidants: preserve color and flavor • Artificial color • Nutrient additives (Vitamin D and folate)

35. Food Safety: A Growing Concern • Indirect Food Additives • Substances that inadvertently get into food products from packaging • Dioxins: found in coffee filters, milk containers, and frozen foods • Methylene chloride: found in decaffeinated coffee • Hormones: bovine growth hormone found in animals

36. Food Safety: A Growing Concern • Food Allergies • Found in 5% of children and 10% of adults • Occurs when the body treats a food, usually protein, as an invader • Initial signs include rapid breathing or wheezing, hives, rash, eczema, or runny nose • More dramatic symptoms: facial swelling or respiratory problems (anaphylactic reaction)

37. Food Safety: A Growing Concern • Food Allergies • Anaphylactic reaction requires a shot of epinephrine, a hormone that stimulates the heart • Can be mistaken for food intolerance or reactions to food additives • Reaction may also occur in response to food substances • Organic • Pesticide and chemical-free

38. Label for Certified Organic Foods Figure 9.4