Power Point Lecture Outlines prepared by Dr Lana
Power. Point® Lecture Outlines prepared by Dr. Lana Zinger, QCC CUNY 9 Nutrition: Eating for Optimum Health Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Assessing Eating Behaviors § What drives us to eat? • Hunger • Appetite • Cultural and social meaning of food • Habit or custom • Emotional Comfort • Convenience and advertising • Nutritional value • Social interactions Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Eating for Health § Nutrition • The science of the relationship between physiological functions and essential elements of food § Calorie • Unit of measure that indicates the amount of energy we obtain from a food § Americans consume more calories person than any other group of people in the world § Americans eat more fat (38%) than recommended by nutritionists (no more than 30%) Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Eating for Health § Characteristics of a healthy diet • Adequate • Moderate • Balanced • Varied • Nutrient dense Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Trends in Caloric Intake and Food Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings. Figure 9. 1
Obtaining Essential Nutrients § Digestive process • Sequence of functions by which the body breaks down larger food particles into smaller, more usable forms • Our bodies cannot synthesize some essential nutrients • Some essential nutrients obtained from food Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
The Digestive Process Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings. Figure 9. 2
Water § Dehydration – abnormal depletion of body fluids § The major component of blood § Necessary for • Electrolyte and p. H balance • Transporting cells and O 2 § Recommended amount – 8 glasses/day (64 ounces) § 50 -60% of body is water § Is bottled water better? Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Protein § Second most abundant substance in humans § Key to every cell, antibodies, enzymes, and hormones § Transport oxygen and nutrients § Role in developing/repairing bone, muscle, skin § Vital for human life • May need additional protein if fighting off infection, recovering from surgery or blood loss, recovering from burns Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Proteins § Amino acids • Building blocks of protein • 20 essential amino acids must be obtained from food • 11 non-essential amino acids produced by the body • Link together to form • Complete protein – supplies all essential amino acids • Incomplete protein – may lack some amino acids, but these can be easily obtained from different sources § Few Americans suffer from protein deficiencies § Can you give examples of complete proteins? Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Complementary Proteins Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings. Figure 9. 3
Calculating Your Protein RDA Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings. Figure 9. 4
Carbohydrates § Best fuel – provide energy quickly and efficiently § Two types • Simple sugars • Glucose (monosaccharide) – most common form • Fructose (monosaccharide) – found in fruits and berries • Sucrose (disaccharide) – sources include granulated sugar, milk and milk products • Complex carbohydrates (polysaccharides) • Starches – from flour, pasta, potatoes • Stored in the body as glycogen • Fiber Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Carbohydrates § Carbohydrates and athletes • Sugar may be counterproductive • CHO ingestion is necessary for competitive long events • Carbohydrate loading § Myth of sugar addiction • Not related in long-term studies • Moderation is the key Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Carbohydrates and Weight Loss § High protein/low carb diets • Helped educate the public about nutrients, importance of • Whole grains • Fiber • Low-sugar food choices Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Fiber § “Bulk” or “roughage” § Indigestible portion of plants § Insoluble • Found in bran, whole-grain breads, most fruits and vegetables • Found to reduce risk for several forms of cancer § Soluble • Oat bran, dried beans, some fruits and vegetables • Helps lower blood cholesterol levels • Helps reduce risk for cardiovascular disease Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Fiber § Offers many health protections • Colon and rectal cancer • Breast cancer • Constipation • Diverticulosis • Heart Disease • Diabetes • Obesity § Most American eat far less than recommended • Recommended is 20 -30 grams and average is 12 grams Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Fats § Also called lipids § Misunderstood but vital group of basic nutrients • 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 Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Obtaining Essential Nutrients § Triglycerides make up 95% of total body fat • Remaining 5% composed of substances like cholesterol • Can accumulate on inner walls of arteries and contribute to cardiovascular disease • Ratio of cholesterol HDL/LDL helps determine risk for heart disease § Saturated vs. unsaturated fat • Saturated mainly from animal sources, solid at room temperature • Unsaturated generally come from plants and usually liquid at room temperature Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Percentages of Saturated, Polyunsaturated, and Monounsaturated Fats in Common Vegetable Oils Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings. Figure 9. 5
Obtaining Essential Nutrients § Avoiding trans fatty acids • Created by process of making liquid oil into a solid • Increase LDL levels while lowering HDL levels • Higher risk of coronary and heart disease, sudden cardiac death • Found in many margarines, baked goods and restaurant deep-fried foods • Food labels listing no trans fasts can still contain less than 500 milligrams/serving Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Obtaining Essential Nutrients § Still need essential fatty acids • Eat fatty fish • Use healthier oils (including olive oil) • Eat green leafy vegetables • Walnuts, walnut oil • Ground flaxseed Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Obtaining Essential Nutrients § Use moderation with fat intake • Read food labels • Use olive oil for cooking • Avoid margarine with trans fatty acids • Choose lean meat, fish, poultry • Eat fewer cold cuts, less bacon, sausages, hot dogs, organ meats • Choose nonfat dairy products • Use substitutes for higher-fat products • Think of your food intake as an average, over a day or two—if you have a heavy breakfast, eat a light dinner Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Vitamins § Potent, essential, organic compounds • Promote growth, help maintain life and health § Two types • Fat soluble – absorb through intestinal tract with fat • A, D, E, and K • Water soluble – dissolve in water • B-complex and C Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Vitamins § Few Americans suffer from vitamin deficiencies • Often, vitamin supplements not necessary • Too much of many vitamins can be harmful § Why do you think so many people take vitamin supplements? Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Minerals § Inorganic, indestructible elements that aid the body • Vitamins cannot be absorbed without minerals § Macrominerals are needed in large amounts • Sodium, calcium, phosphorus, magnesium, potassium, sulfur, chloride § Trace minerals are needed in small amounts • Iron, zinc, manganese, copper, iodine • Excesses or deficiencies of trace minerals can cause serious problems Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
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 Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Reading a Food Label Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings. Figure 9. 6
ABC News: Nutrition Play Video | Nutrition § Discussion Questions • Discuss whether you think manufacturers are intentionally misleading consumers regarding serving size listings on their products. Why or why not? • What kinds of standards for food labeling would you recommend to manufacturers? Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
The New My. Pyramid Food Guide § Replaced the food guide pyramid to account for varied nutritional needs throughout the U. S. population § Emphasizes • Personalization • www. mypyramid. gov • Gradual improvement • Physical activity • Variety • Moderation • Proportionality Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
The My. Pyramid Plan Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings. Figure 9. 7
Serving Size Card Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings. Figure 9. 8
Nutritional Needs for Different Groups Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings. Figure 9. 9
Vegetarianism: Eating for Health § My. Pyramid Plan adaptable for a vegetarian diet § Types of vegetarian diets • Vegan • Lacto-vegetarian • Ovo-vegetarian • Lacto-ovo-vegetarian • Pesco-vegetarian • Semivegetarian Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Vegetarianism: Eating for Health § Reasons why 5 -15% of the population are vegetarians • Aesthetic • Animal rights • Economic • Personal • Health • Cultural • Religious Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
The Medicinal Value of Food § Compelling evidence that diet may be as effective as drugs • Functional Foods • Antioxidants • Carotenoids Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
The Medicinal Value of Food § Folate • Form of vitamin B • Folate fortification 1998 • Neural tube defects • Heart disease § Probiotics • Found in fermented milk products Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Supplements § Dietary supplements • Products taken by mouth to supplement existing diets • Includes vitamins, minerals, herbs • FDA does not evaluate supplements prior to their marketing; companies responsible for own monitoring • If in doubt about supplements, simply eat from the major food groups • A multivitamin added to a balanced diet will generally do more good than harm Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Gender and Nutrition § Men and women have different needs • Women have cyclical changes • Men have more lean tissue (burn more) Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Changing the “Meat-and-Potatoes” Diet § Reasons to change • Heavy red meat eaters are five times more likely to get colon cancer, and twice as likely to develop prostate cancer • Fruits and vegetables reduce stroke risk as well as risk for oral, bladder, and pancreatic cancers • Cancer of the esophagus is one of the fastest rising malignancies in the U. S. , among white men in particular Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Improved Eating for the College Student § Variety of challenges for healthy eating § Eating breakfast and lunch vital for keeping energy up throughout the day • Make lunch and bring it with you, including healthy snacks • Will keep you from buying less healthy food on the run • Limit sugar-heavy beverages and fried products Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Improved Eating for the College Student § Nutritional eating on a budget can be done • Buy vegetables locally and in season • Use coupons or shop at discount or bulk food stores • Your city or county health department may have suggestions if you don’t have the funds to eat properly Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Food Safety: A Growing Concern § Food-borne illness • Affects millions of people each year • Responsible for 5, 000 deaths a year • Signs • Cramping • Nausea • Vomiting • Diarrhea Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
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 Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Food Safety: A Growing Concern § Practice responsible food handling at home • Keep hot foods hot, and cold foods cold • Freeze or eat fish, poultry, or meats within 1 or 2 days • Eat leftovers within 3 days • Wash hands, cutting boards, counters, and knives well • Use a meat thermometer • Never thaw foods at room temperature Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Food Irradiation: How Safe Is It? • Approved by USDA in February 2000 • 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 • Lengthens product shelf-life, prevents spread of microorganisms • Reduces need for toxic chemicals currently used • Marked with the “radura” logo Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
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, flavor enhancers • Sulfites • Dioxins: found in coffee filters, milk containers, and frozen foods • Methylene chloride: found in decaffeinated coffee • Hormones: bovine growth hormone found in animals Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Food Allergies and Intolerances § Food allergies • Abnormal response to a food triggered by the immune system • Found in 5% of children and 2% 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) • Anaphylactic reaction requires a shot of epinephrine, a hormone that stimulates the heart • Can be mistaken for food intolerance or reactions to food additives Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Food Allergies and Intolerances § Food intolerances • Less dramatic reaction than food allergies • Not the result of immune system response • Generally shows as gastric upset • Lactose intolerance common, also happens in response to food additives (MSG, sulfites, gluten) • May have psychological triggers Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Organic § Food developed, grown, or raised without use of synthetic pesticides, chemicals, or hormones § Becoming much more common Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
Organic § Foods need to meet criteria set by USDA to be certified organic • Produced without hormones, antibiotics, herbicides, insecticides, chemical fertilizers, genetic modification, or germ-killing radiation • Monitoring systems still under development § Some concern that buying organic means buying foods with less nutrients • Buy close to home, get it in the refrigerator quickly § Is buying organic really better? Copyright © 2009 Pearson Education, Inc. , publishing as Benjamin Cummings.
- Slides: 57