Chapter 4 Nutrition

1. Chapter 4 Nutrition PE 254

2. Nutritional Requirements: Components of a Healthy Diet • 45 essential nutrients • Proteins, Fats, Carbohydrates, Vitamins, Minerals and Water. • Fuel potential. Kilocalories (kcalorie). • 1 Kcalorie = amount of heat it takes to raise the temperature of 1 liter of fluid 1 degree of centigrade. • 2000 kcalorie or calories per day meets a person’s needs. • 3 supply energy • Fat = 9 calories per gram • Protein = 4 calories per gram • Carbohydrates = 4 calories per gram

3. Proteins • Forms muscle, bone, blood, enzymes, hormones and cell membrane. • Twenty common amino acids • Nine essential amino acids. • Eleven nonessential amino acids • Complete proteins provide all essential amino acids (e.g., meat, fish, poultry, eggs, milk, cheese, and soy). • Most plant proteins are incomplete (e.g., peas, beans, and nuts). • Recommended amount • 0.8 gram per kilogram of body weight (0.36g per pound) • 10-35% of total calorie intake • Average is 15-16%

4. Fats or Lipids • Most concentrated source of energy • stored energy and provides insulation and support for body organs • Two fats • Linoleic acid (unsaturated fatty acid) • Alpha-linoleic acid (polyunsaturated fatty acid) • Triglycerides - glycerol molecule with 3 fatty acids • Saturated Fat (solid at room temperature) • Mono-unsaturated • Poly-unsaturated • Hydrogenation (H+ + unsaturated fat) • Trans fatty acids

5. Fats and Health • Cholesterol *required for synthesis of cell membranes, vitamin D, and hormones • High Density Lipo-Protein (HDLs) – good cholesterol; transport cholesterol out of arteries • Low Density Lipo-Protein (LDLs) – bad cholesterol; transport cholesterol to organs and tissues, causing fat deposits on arterial walls

7. Carbohydrates • Supply energy for the body cells • Two groups • Simple Carbs: One or two sugar units • Fruit, sugar, honey, malt (e.g., barley or wheat), and milk • Complex Carbs: Multiple sugar units • Starches and fiber • Grains – wheat, rye, rice, oats, barley, and millet (white grains) • Legumes – dry beans, peas, and lentils • Tubers – potatoes and yams • Digestion • Mouth and small intestines • Break down to glucose

8. Refined Carbohydrates Versus Unrefined (Whole) Grains • All grains before processing • Inner layer, germ • Middle layer, endosperm • Outer layer, bran • During processing • Germ and bran are removed leaving just the starch of the endosperm

9. Glycemic Index and Glycemic Response • Insulin and glucose levels • Quick rise in glucose and insulin levels = high glycemic index • Eating high glycemic index foods may increase appetite • May increase risk of diabetes and heart disease • Unrefined grains, fruits, vegetables and legumes – relatively low glycemic index http://www.glycemicedge.com/glycemic-index-chart/

10. Recommended Carbohydrate Intake • Average American – 200-300 grams • 130 grams needed to meet the body’s requirements for essential carbohydrates • Adults – 45-65% of total daily calories or 225-325 grams

13. Fiber • Food and Nutrition Board • Dietary fiber nondigestible carbohydrate that is present naturally • Functional fiber nondigestible carbohydrate that has been isolated or synthesized • Total fiber is the sum of both • Sources • All plant substances • Recommended intake • 38 grams for adult men • 25 grams for adult women • Needs to come from foods not supplements

14. Vitamins • Organic (carbon-containing) substances required in small amounts to promote specific chemical reactions (catalyst) within a living cell. • Thirteen vitamins: • Four Fat Soluble: A, D, E, and K. • Nine Water Soluble: C and 8 B-complex vitamins. Thiamin (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, B-12, Biotin and Pantothenic acid. • Sources: • Human body does not manufacture most vitamins • Abundant in fruits, vegetables and grains

15. Minerals • Inorganic compounds. • Helps to regulate body functions, aid in growth, maintenance of body tissues, and a catalyst for energy release. • 17 essential minerals. • Major minerals - 100 milligrams or more. • calcium, phosphorus (e.g., additives), magnesium (e.g., nuts), sodium, potassium and chloride (e.g., additives, such as sodium chloride).

16. Water • Composed of about 50-60% water • Can live up to 50 days without food , but only a few days without water • Water and other beverages make-up 80-90% of your daily water intake • Men – 3.7 total liters of water, with 3.0 liters (13 cups) coming from beverages • Women – 2.7 total liters of water, with 2.2 (9 cups) coming from beverages

17. Other Substances in Food Antioxidants – • Reduction in cancers • Vitamin C & E, selenium (e.g., nuts), carotenoids • Phytochemicals • Soy foods may help lower cholesterol levels • Cruciferous vegetables render some carcinogenic compounds harmless • Allyl sulfides (garlic and onions) boosts the cancer-fighting immune cells

19. USDA’s MyPyramid

20. Vegetarians • Possible reasons: health environmental concerns financial considerations ethics or religion • Types: • Vegans (no animal products at all) • Lacto-vegetarians (milk and cheese) • Lacto-ovo-vegetarians (eggs and milk) • Partial vegetarians, semivegetarians, and pescovegetarians (eggs, dairy products, poultry and seafood) • A food plan for vegetarians • Vitamin B-12 • Vitamin D • Calcium • Iron • Zinc

21. Protecting Yourself Against Foodborne Illness • Causes of Foodborne Illnesses • Campylobacter jejuni • Salmonella • Shigella • Escherichia coli • Listeriamonocytogenes • Staphylococcus • Clostridium botulinum • Norovirus • Preventing and treating foodborne illnesses • Environmental Contaminants and organic foods • Food Allergies • Campylobacter jejuni • Staphylococcus • Salmonella • Escherichia coli

22. Food Allergies and Food Intolerances • Food allergies • Reaction of the body’s immune system • Affect 2% of the adult population • 4-6% of infants • 90% of food allergies • Cow’s milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish • Food intolerances (metabolic problems)