Nutri & Diet

Understanding
Nutrition and Your

Diet
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Nutrients
Nutrients = elements in food that are

required for the growth, repair, and
regulation of body processes
1. Carbohydrates
2. Fats
3. Protein
4. Vitamins
5. Minerals
6. Water
7. Fiber
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Carbohydrates
Major energy source: 4 calories/gram
Types
Monosaccharides
Disaccharides
Polysaccharides
Recommended intake: 45-65% of

total calories from carbohydrates

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Carbohydrates
Simple sugars
Average American adult consumes

about 140 pounds of sweeteners
each year
Sugar,
corn sweetener, syrup, honey

Sodas, candy, bakery and processed
goods

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Fats
Functions: Insulation, carrier of

vitamins, storage of long-term energy,
and satiety
Energy source: 9 calories/gram
Types
Saturated
Monounsaturated
Polyunsaturated
Trans

total calories
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Types of Fats
Saturated fats
Solid at room temperature

Primarily found in animal fats
Negative effects on heart health
Monounsaturated and polyunsaturated fats
Liquid at room temperature

Vegetable oils
Positive effects on heart health
Omega-3 polyunsaturated fats found in fish are
considered especially healthful
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Composition of Dietary Fats

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Types of Fats: Trans Fats

Altered form of unsaturated fat
(hydrogen added)
Associated with unhealthy changes in
cell membranes
Raises levels of bad cholesterol and
lowers levels of good cholesterol
Found in margarine, snack foods, and
some deep fried fast foods
Check food labels

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Types of Fats: Cholesterol

White fatlike substance found in
cells of animal origin
Functions: Synthesizes cell
membranes; starting material in
formation of hormones and bile
The liver can synthesize cholesterol
Excess cholesterol in the body can
clog arteries and increase risk of
cardiovascular disease

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Fats: General
Recommendations
20-35% of total daily calories from fat

Less than 10% of calories from
saturated fat
Less than 300 mg/day of cholesterol
Keep trans-fatty acid consumption as
low as possible
Get most fats from sources of
unsaturated fats
Fish
Nuts
Vegetable oils

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Fats
Low-fat foods
Low-fat does not

necessarily mean
low-calorie
Higher price tag
Low-fat dairy and
salad dressings have
less saturated fat

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Protein
Functions: Growth and maintenance
of tissue, acid-base balance
Energy source: 4 calories/gram
Amino acids = building blocks of
protein
11 can be built by the body

Nonessential
amino acids
9 must be obtained from food

Essential
amino acids

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Protein
Complete protein sources supply all

essential amino acids
Incomplete protein sources supply

some but not all essential amino acids
Animal foods, soybeans
Plant foods

total calories

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Vitamins
Organic compounds needed in small

amounts for normal growth,
reproduction, and maintenance of health
Serve as co-enzymes
Provide no energy: 0 calories/gram
Types
Water soluble
B-complex vitamins and vitamin C
Fat soluble
Vitamins A, D, E, K

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Vitamins: Should I Take a

Supplement?
Following dietary recommendations would

allow most Americans to meet their
nutrient needs without supplements
Caution with using supplements
Many people eat too many nutrient-deficient

foods
Hypervitaminosis = toxicity
Megadoses of any vitamin can be harmful
Recommendations for certain groups
Folic acid, vitamin B-12, vitamin D

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Phytochemicals
Phytochemicals = physiologically active

components of foods that may
deactivate carcinogens
Many phytochemicals function as
antioxidants
May protect cells from damage caused by

unstable molecules (free radicals)
Examples
Carotenoids
Polyphenols
Allyl sulfides

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Minerals
Inorganic materials that act as
structural elements and regulators of
numerous body processes
Provide no energy: 0 calories/gram
Types
Macronutrients: Major minerals found in

high amounts in the body
Micronutrients: Trace elements found in
small amounts in the body

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Water and Fluids
Average adult loses about 10 cups of water

per day
Urination, bowel movements, breathing,

perspiration
Functions: Provide medium for nutrients,

waste transport, temperature control
For every pound of body weight, you need
about 0.5 ounce of fluid
Sources: Beverages, fruits, vegetables

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Fiber
Cellulose-based plant material that

cannot be digested
Provides no energy: 0 calories/gram
Types:
Benefits
Soluble (gel-forming)
Insoluble (absorbs water)
Moves stool through digestive tract

Lowers blood cholesterol levels
Steadies blood sugar levels
Recommended: 21-38 grams/day
Most American adults: 11 grams/day

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Dietary Reference Intakes
Dietary Reference Intakes (DRIs) =

recommended nutrient intakes
Estimated Average Requirement (EAR)

Recommended Dietary Allowance (RDA)
Tolerable Upper Intake Level (UL)
Acceptable Macronutrient Distribution Range

(AMDR)percent of total daily calories
45-65%
as carbohydrate
20-35% as fat
10-35% as protein
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Tools for Planning a

Healthy Diet
The USDA Food Guide:

MyPyramid
The Dietary Guidelines for

Americans

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MyPyramid

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MyPyramid
Personalized approach
Amounts recommended from each food
group vary based on age, gender, and
activity level
Visit www.mypyramid.gov
Balance food intake and physical

activity

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MyPyramid Food Groups
Fruits
2 cups/day for a 2,000-calorie diet

Eat a variety of fruits
Favor whole fruits over fruit juices
Vegetables

Eat a variety of vegetables
Dark green vegetables

Orange vegetables
Legumes
Starchy vegetables
Other vegetables

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Milk and milk products

Favor fat-free or low-fat products
Vegans and those who are lactose
intolerant should choose other sources of
calcium

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Meat, poultry, fish, eggs, dry

beans, and nuts
5 1/2 ounce-equivalents for a 2,000calorie diet
1 ounce equivalents:
ounce cooked meat, poultry, fish

1 egg
1/4 cup legumes or tofu
1 tablespoon peanut butter
1/2 ounce nuts or seeds
Choose lean and low-fat foods

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Breads, cereals, rice, and pasta

6 ounces/day for a 2,000-calorie diet
3 or more ounces/day should be whole
grains
1 ounce equivalents:
1
slice bread
1 cup dry cereal
1/2 cup cooked rice, pasta, cereal
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Oils (vegetable oils, fish, nuts, seeds)

24 grams or 6 teaspoons/day for a
2,000-calorie diet
1 teaspoon equivalents:
teaspoon vegetable oil or margarine

1 tablespoon low-fat mayonnaise
2 tablespoons light salad dressing
Discretionary calories

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Dietary Guidelines for

Americans
Adequate nutrients within calorie

needs
Consume nutrient-dense foods within

and among the food groups
Weight management
Balance calories from foods and
beverages with calories expended
Make small decreases in calorie intake to
prevent gradual weight gain over time

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Americans
Physical activity
Regular moderate physical activity

30
minutes/day to reduce risk of chronic

disease
60 minutes/day to prevent gradual,
unhealthy weight gain
60-90 minutes/day to sustain weight loss
Decrease sedentary activities

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Americans
Food groups to encourage
Fruits
Vegetables
Milk
Fats
Total fat: 20-35% of total calories

Saturated fat: <10% of total
calories
Cholesterol: <300 mg/day
Limit trans fats

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Americans
Carbohydrates
Choose whole grains often
Limit added sugars
Sodium and potassium

Sodium: Consume less than 2,300 mg/day
(about 1 teaspoon of salt)
Potassium: Consume potassium-rich foods
such as fruits and vegetables

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Americans
Alcoholic beverages
Those who choose to drink should do so

sensibly and in moderation
Up
to 1 drink/day for women

Up to 2 drinks/day for men
Food safety
Take steps to avoid microbial foodborne

illness

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Vegetarian Diets
Reliance on plant sources for most of the

nutrients the body needs
Ovovegetarian: Includes eggs

Lactovegetarian: Includes dairy
Ovolactovegetarian: Includes eggs and dairy
Vegan: Excludes all animal products
Requires more planning

Need to maintain adequate intake of vitamin B-12,
calcium, iron, zinc, vitamin D
Semivegetarian: Great reduction (but not

elimination) of meat products
Pescovegetarian: Includes fish, eggs, dairy products

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MyPyramid for
Ovolactovegetarians

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Food Labels
Required by the FDA
since 1973
New in 2006
Amount of trans fat

Proteins derived from
major food allergen
sources

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Nutrition
Facts Label

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Fast Foods
Fat density of fast foods

40-70% of calories in fast foods is fat
Recommended intake: 20-35% of total
daily calories from fat
Most people underestimate the calorie

content in a fast food meal by as
much as 500 calories

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Functional Foods
Foods capable of contributing to the

improvement or prevention of specific
health problems
Probiotics: Living bacteria that help
prevent disease and strengthen the
immune system (e.g., yogurt)
Garlic, olive oil, high-fiber foods, calciumrich foods, antioxident-rich foods
Foods enriched with folic acid

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Dietary Supplements
Products that supplement the total daily

intake of nutrients in the diet
Ingested in tablet, capsule, softgel, gelcap,
and liquid form
Not in themselves used as conventional
foods or as the only items in a meal or diet
Must be deemed safe for human
Cannot claim to cure or treat diseases
Americans
spent over $19 billion on

supplements (in 2005)

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Food Allergies
Allergy = reaction in which the immune

system attacks an otherwise harmless
food or ingredient
Different from a food intolerance, which is

usually caused by an enzyme deficiency
Common food allergens include peanuts,

milk, soy products, shellfish, and wheat
Allergic reactions can develop slowly over
several exposures
Symptoms range from mildly unpleasant to

life threatening
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Food Safety
Preventing
foodborne
illness
Safe handling,
cooking, and
storage of
foods

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Food Safety
Food irradiation
Use of radiation to kill foodborne

pathogens
Safe farming techniques

More humane treatment of farm animals
Improved food quality
Reduced exposure to antibiotic-resistant
bacteria, prions (cause of mad cow
disease), and chemicals

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Food Safety
Organic foods
No use of growth
hormone or antibiotics
Not genetically
engineered or irradiated
No use of chemical
fertilizers or sewage
sludge
Diseases, pets, and
weeds treated or
controlled primarily with
nonchemical means

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Food Safety
Food additives
Provide color or flavor
Replace sugar or fat
Improve nutritional content, texture,
or shelf life
FDA tested
Genetically modified foods
Altered to improve yields and reduce

costs

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Understanding

Nutrition and Your

Nutrients = elements in food that are

Recommended intake: 45-65% of

How to lose weight fast >>> http://Givemorevalue.com

Average American adult consumes

corn sweetener, syrup, honey

How to lose weight fast >>> http://Givemorevalue.com

Functions: Insulation, carrier of

Recommended intake: 20-35% of

Solid at room temperature

Monounsaturated and polyunsaturated fats

Liquid at room temperature

Composition of Dietary Fats

How to lose weight fast >>> http://Givemorevalue.com

Types of Fats: Trans Fats

Check food labels

Types of Fats: Cholesterol

How to lose weight fast >>> http://Givemorevalue.com

20-35% of total daily calories from fat

How to lose weight fast >>> http://Givemorevalue.com

Low-fat does not

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11 can be built by the body

9 must be obtained from food

How to lose weight fast >>> http://Givemorevalue.com

Complete protein sources supply all

Incomplete protein sources supply

Animal foods, soybeans

Recommended intake: 10-35% of

How to lose weight fast >>> http://Givemorevalue.com

Organic compounds needed in small

B-complex vitamins and vitamin C

How to lose weight fast >>> http://Givemorevalue.com

Vitamins: Should I Take a

Following dietary recommendations would

Caution with using supplements

Many people eat too many nutrient-deficient

Recommendations for certain groups

Folic acid, vitamin B-12, vitamin D

Phytochemicals = physiologically active

May protect cells from damage caused by

How to lose weight fast >>> http://Givemorevalue.com

Macronutrients: Major minerals found in

How to lose weight fast >>> http://Givemorevalue.com

Water and Fluids

Average adult loses about 10 cups of water

Urination, bowel movements, breathing,

Functions: Provide medium for nutrients,

How to lose weight fast >>> http://Givemorevalue.com

Cellulose-based plant material that

Moves stool through digestive tract

Recommended: 21-38 grams/day

Most American adults: 11 grams/day

How to lose weight fast >>> http://Givemorevalue.com

Dietary Reference Intakes

Dietary Reference Intakes (DRIs) =

Estimated Average Requirement (EAR)

Acceptable Macronutrient Distribution Range

Tools for Planning a

The USDA Food Guide:

The Dietary Guidelines for

How to lose weight fast >>> http://Givemorevalue.com

How to lose weight fast >>> http://Givemorevalue.com

Nutri & Diet

Nutri & Diet