Chapter 10 Basic Nutrition Concepts Major Food Components

Chapter 10 - Basic Nutrition Concepts

Major Food Components Proteins Carbohydrates Fats Vitamins Minerals Water Proteins, Carbohydrates and Fats supply food energy (calories) Vitamins and Minerals are needed in small amounts Water is major component in food and the body 10 -2

Proteins Body’s main structural component Make bone, connective tissue, muscle, skin, hair and cells Proteins are broken down into amino acids and absorbed by the body Proteins are either: ◦ Complete- high quality and supply all amino acids ◦ Incomplete- low quality 10 -3

Fats Fats are solid at room temperature Saturated fats- bad fats Unsaturated fats- good fats Cholesterol- component of cells and transported through the bloodstream; 2 types of cholesterol ◦ HDL-high density lipoprotein- carries cholesterol away ◦ LDL- low density lipoprotein- deposits cholesterol 10 -4

carbohydrates Excellent sources of energy and supply ½ calories 2 types of carbohydrates; starches and sugars 10 -5

Dietary Fiber Plant components that are resistant to digestion Whole grain foods are a major source Dry beans, lentils, nuts, fruits and vegetables Helps with hydration and waste removal of the body Recommended to get 20 -35 g of fiber per day 10 -6

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Vitamins Required in tiny amounts to promote one or more specific biochemical reactions Do not provide direct energy 13 known vitamins (4 fat soluble and 9 water soluble) Must get vitamins from food or supplements Vitamin deficiency is rare in the U. S. 10 -8

Minerals Needed in small amounts to regulate body functions, aid in growth and maintain body tissues Also act as catalyst for release of energy 17 essential minerals Macrominerals- major minerals and present in amounts exceeding 5 g 10 -9

Dietary Guidelines for Americans DGA- developed by the US Department of Health and Human Services and USDA Provide recommendations about dietary intake and exercise The 2010 guidelines include 23 recommendations based on 2 concepts ◦ Maintain calorie balance over time to achieve and sustain a healthy weight ◦ Focus on consuming nutrient-dense foods and beverages 10 -10

Dietary Reference Intakes DRI- nutrient based reference values for use in planning and assessing diets Full report can be found at www. nap. edu There are 4 categories ◦ ◦ Estimated average requirement Recommended dietary allowance Adequate intake Tolerable upper intake level 10 -11

Food Group Systems Healthful eating- moderation, variety and balance Balanced diet- contains appropriate amount of each nutrient Food guides provide groups of food that people can select from Current guide has 5 food groups- fruit, vegetable, grain, protein and dairy Recommended intake depends on person’s activity level 10 -12

Evaluating Your Diet USDA provides an interactive way to plan and evaluate your diet- www. choosemyplate. gov Provides suggestions for healthy choices Links to nutrient information There are other less reliable sites to evaluate diets 10 -13

Infant and Toddler Guidelines Recommended for all infants be breast fed for at least 12 months Formulas- most are cow based but there also milk and sugar free There are hypoallergenic formulas for kids with allergies www. healthychildren. org offers guidance on dietary issues 1 st 6 months only formula or breast milk are needed 10 -14

Infant and Toddler Guidelines After 6 months most infants need supplementary foods; usually start with single -ingredient foods and gradually add more food items Low fat and low cholesterol diets not recommended for under 2 years of age 10 -15

Vegetarianism Restrict or eliminate foods of animal origin Reasons- healthier, more natural, more ecological, religion 4 categories ◦ Vegans- eat no animal products at all ◦ Lactovegetarians- consume milk and other dairy products and plant foods ◦ Lacto-Ovo-Vegetarians- eat no meat, poultry or fish but do eat eggs and milk products ◦ Pesco-vegetarians- eat no meat but eat fish, eggs, and milk products ◦ Semivegetarians- eat no red meat but do eat some poultry and fish 10 -16

Benefits of Vegetarianism Can be a healthful lifestyle but need to eat healthful Tend to eat less fat and have a lower body weight Have less constipation Lower death rates from certain cancers Lower incidence of atherosclerosis and heart disease, blood pressure, diabetes 10 -17

Risks of Vegetarianism May lack protein in diet Need to plan food intake to avoid deficiencies Children may risk Vitamin D deficiency Vitamin B-12 is only found in meats so need supplementation Children under 5 should not be vegans Pregnant and lactating women need to be cautious 10 -18

What Vegetarians Should Eat Select a variety of food items ◦ Protein- dried beans and peas, lentils, nuts, eggs ◦ Grain and cereal- whole grain bread, cereals, pasta, crackers ◦ Fruit and vegetable- all fruits and vegetables ◦ Milk and milk products- milk, yogurt, cheese: important for pregnant women and children 10 -19

Special Concern Nutrients Folic acid- important for women before becoming pregnant; green leafy vegetables, legumes, egg yolk, citrus fruits, supplements Calcium- essential formation and maintenance of bones and teeth; milk, dark green leafy vegetables Vitamin D- essential for promotion calcium absorption, protects from osteoporosis, can get from food or sunlight Sodium- needs to be restricted if have high blood pressure 10 -20

Nutrition Labeling USDA regulates the labeling of meat and poultry products FDA regulates the labeling of nearly all other foods 1974 - beginning of food labeling 1994 - updated labeling rules for Nutrition Fact; lists nutrients and amounts of ingredients; daily values based on 2000 calorie diet 10 -21

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Approved Health Claims Health claim- any type of communication in labeling that is intended to suggest a direct beneficial relationship between the presence in the food and a health or disease related condition 10 -23

3 Types of Food Health Claims Unqualified claims- have to be supported by solid evidence Qualified claims- based on less support but needs an appropriate perspective FDAMA claims- need to seek approval based on authority of federal scientific bodies; there are 4 health claims a food product can make 10 -24

Trustworthy Sources Nutrition information is poorly regulated Nutrition information is often not trustworthy and comes from many sources Not all physicians are knowledgeable about nutrition 10 -25

Trustworthy Organizations 10 -26

Nutrition Professionals Usually have an academic degree and certification Physicians with specialized training- certified by American Board of Physician nutrition specialist Registered Dietician (RD)- specially trained to translate nutrition information; degree and clinical experience CNS- Certified Nutrition Specialist- need masters or doctorate degree 10 -27