Chapter 12 - Summary Connect Core Concepts in Health PDF

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Chapter 12 Nutrition Basics 

Components of a Healthy Diet o Essential nutrients: about 45 nutrients we must get from food o

Proteins, fats, carbohydrates, vitamins, minerals and water

o Macronutrients o Micronutrients o These nutrients are available to the body through digestion o Adequate diet must provide nutrients and energy o 

Energy o Kilocalories (kcal) are the measure of energy in food o 2000 kcal per day typically meets a person’s energy needs o Energy is the capacity to do work; calories measure energy o Sources of energy: o Fat = 9 calories per gram o Protein = 4 calories per gram o Carbohydrates = 4 calories per gram o

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Table 12.1 The Six Major Classes of Dietary Components

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Figure 12.1 The Digestive System

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Proteins—The Basis of Body Structure

o Proteins form parts of muscle, bone, blood, enzymes, hormones, and cell membranes o

Amino acids: the building blocks of proteins

o There are 20 common amino acids o 9 are essential o 11 are nonessential—meaning the body can produce them o 

Proteins—The Basis of Body Structure (2) o Complete proteins provide all essential amino acids o Most animal proteins are complete proteins o Most plant proteins are incomplete proteins o Legumes, nuts o Certain combinations yield complete proteins o Recommended protein intake: o 0.8 gram per kilogram of body weight o AMDR: 10–35% of total daily calorie intake o

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Table 12.2 Goals for Protein, Fat, and Carbohydrate Intake

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Table 12.3 Protein Content of Common Food Items

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Fats—Essential in Small Amounts o Fats (lipids) are the most concentrated source of energy o

Store energy; provide insulation and support

o Major fuel during rest and light activity o 9 calories of energy per gram o

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Linoleic acid and alpha-linolenic acid are essential

o Triglycerides: most fats in foods o

Types: saturated or unsaturated; monounsaturated; polyunsaturated

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Fats—Essential in Small Amounts (2) o Hydrogenation and trans fats o

Hydrogenation changes some unsaturated fatty acids in trans fatty acids

o Associated with increased LDL (“bad”) cholesterol and decreased HDL (“good”) cholesterol o Recommended fat intake o Limit unhealthy fats o AMDR for fats is 25–35% of total daily calories o 

Table 12.4 Types of Fatty Acids

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Carbohydrates— An Ideal Source of Energy o Carbohydrates supply energy for body cells o

Simple carbohydrates

o Monosaccharides: single sugar molecule o Glucose, fructose, galactose o Disaccharides: pairs of single sugars o Sucrose, maltose or malt sugar, and lactose o

Complex carbohydrates: multiple sugar units

o Starches and fiber

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During digestion, carbohydrates are broken down into glucose for absorption

o Glycogen: starch stored in liver and muscles o 

Carbohydrates— An Ideal Source of Energy (2) o Refined carbohydrates versus whole grains o

All grains are whole before processing

o Inner layer: germ o Middle layer: endosperm o Outer layer: bran o During processing, the germ and bran are removed, leaving just the starch of the endosperm o These refined carbohydrates are lower in fiber, vitamins, minerals, and other beneficial compounds o 

Figure 12.2 The Parts of a Whole Grain Kernel

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Carbohydrates— An Ideal Source of Energy (3) o Glycemic index: o Insulin and glucose levels rise and fall o Quick rise in glucose and insulin levels produces a high glycemic index o Eating high glycemic index foods: o May increase appetite o May increase risk of diabetes and heart disease

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Unrefined grains, fruits, vegetables, and legumes have a relatively low glycemic index

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Carbohydrates— An Ideal Source of Energy (4) o Added sugars: o White sugar, brown sugar, high-fructose corn syrup, and other sweeteners added to most processed foods o Foods that are generally high in calories and low in essential nutrients and fiber o High intake is associated with dental cavities, excess weight, and type 2 diabetes o Sugars in your diet should come mainly from whole fruits and from low-fat milk and other dairy products o

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Carbohydrates— An Ideal Source of Energy (5) o Recommended carbohydrate intake: o

Average American consumes 200–300 grams daily

o 130 grams are needed to meet the body’s requirements for essential carbohydrates o AMDR: 45–65% of total daily calories, or 225–325 grams o

Focus should be on consuming a diet rich in complex carbohydrates, especially whole grains

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Fiber—A Closer Look o Types of fiber:

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Dietary fiber: nondigestible carbohydrate that is present naturally

o Soluble (viscous) fiber o Insoluble fiber o

Functional fiber: nondigestible carbohydrate that has been isolated or synthesized

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Total fiber is the sum of both

o High fiber diet can help reduce risk of type 2 diabetes, heart disease, and pulmonary disease o 

Fiber—A Closer Look (2) o Sources of fiber: o

All plant substances

o Recommended fiber intake: o 38 grams for adult men o 25 grams for adult women o Needs to come from foods, not supplements o 

Vitamins—Organic Micronutrients o Vitamins are organic (carbon-containing) substances required in small amounts to regulate various processes in cells o Thirteen vitamins: o 4 fat-soluble: A, D, E, and K o 9 water-soluble: C, and the B-complex vitamins thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid

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o 

Vitamins—Organic Micronutrients (2) o Functions of vitamins: o Help chemical reactions take place; help unleash energy; produce red blood cells; maintain nervous, skeletal, and immune systems; and act as antioxidants o Sources of vitamins: o Human body does not manufacture most vitamins o Abundant in fruits, vegetables, and grains o

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Vitamins—Organic Micronutrients (3) o Vitamin deficiencies o Certain vitamin deficiencies are associated with health risks o Vitamin excesses o

Extra vitamins can be harmful, even toxic

o To keep the nutrient value in food, store and cook food properly o 

Table 12.5a Facts about Vitamins: Fat-Soluble Vitamins

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Table 12.5b Facts about Vitamins: Water-Soluble Vitamins

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Table 12.5b Facts about Vitamins: Water-Soluble Vitamins (Continued)

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Minerals—Inorganic Micronutrients o Help to regulate body functions and release energy, aid in growth, and maintain body tissues o About 17 essential minerals

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o Major minerals: 100 milligrams or more needed per day o Calcium, phosphorus, magnesium, sodium, potassium, and chloride o

Trace minerals: minute amounts

o Copper, fluoride, iodide, iron, selenium, zinc o

Issues may arise if too many or too few

o Iron-deficiency anemia o Osteoporosis o Low potassium: high blood pressure, heart disease o 

Table 12.6 Facts about Selected Minerals

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Table 12.6 Facts about Selected Minerals (Continued)

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Water—Vital but Often Ignored o Human body is 50–60% water o Humans can live up to 50 days without food but only a few days without water o

Water is used in digestion and the absorption of food and is the medium in which chemical reactions take place

o

To maintain hydration, daily:

o Men: 3.7 total liters of water, with 3.0 liters (13 cups) coming from beverages o Women: 2.7 total liters of water, with 2.2 (9 cups) coming from beverages o 

Other Substances in Food o Antioxidants

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o Reduction in cancers (free radicals) o Vitamins C and E, selenium, carotenoids o Phytochemicals o Soy foods may help lower cholesterol levels o Cruciferous vegetables render some carcinogenic compounds harmless o Allyl sulfides (garlic and onions) boost cancer-fighting immune cells o Carotenoids in green vegetables may preserve eyesight o 

Nutritional Guidelines: Planning Your Diet

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Dietary Reference Intakes (DRIs)

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Dietary Guidelines for Americans

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Dietary Guidelines for Americans (2)

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Dietary Guidelines for Americans (3)

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Table 12.7 USDA Healthy Food Patterns at the 2000-Calorie Level

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Dietary Guidelines for Americans (4)

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Figure 12.3 Dietary Intakes Compared to Recommendations

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Table 12.8 Estimated Daily Calorie Needs

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Figure 12.4 A Social-ecological Model (SEM) for Food and Physical Activity Decisions

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USDA’s MyPlate

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Figure 12.5 MyPlate

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USDA’s MyPlate (2)

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USDA’s MyPlate (3)

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USDA’s MyPlate (4)

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USDA’s MyPlate (5)

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USDA’s MyPlate (6)

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USDA’s MyPlate (7)

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USDA’s MyPlate (8)

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USDA’s MyPlate (9)

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Figure 12.6 MyPlate Food Group Amounts and Recommendations for a 2000-Calorie Diet

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DASH Eating Plan

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The Vegetarian Alternative

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Dietary Challenges for Various Population Groups

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Global Nutrition Transitions

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A Personal Plan: Making Informed Choices About Food

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Table 12.9 Food Package Nutrient Claims

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Protecting Yourself against Foodborne Illness

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Protecting Yourself against Foodborne Illness (2)

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Environmental Contaminants

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Organic Foods; Fish Consumption

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Additives in Food

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Functional Foods

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Food Biotechnology

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Food Allergies and Food Intolerances

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Review o List the components of a healthy diet

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o Explain how to make informed choices about foods o Put together a personal nutrition plan o

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