Chapter 9 Lecture
Chapter 9:
Nutrition: Eating
for a Healthier You
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Learning Outcomes
• List the six classes of nutrients, and explain the primary
functions of each and their roles in maintaining long-term
health.
• Describe nutritional guidelines and
recommendations, including the Dietary Guidelines for
Americans and the MyPlate food guidance system.
• Discuss how to eat healthfully, including how to
read food labels, vegetarianism, organic foods, the role
of dietary supplements, and the unique challenges that
college students face.
• Explain food safety concerns facing Americans and
people in other regions of the world.
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Essential Nutrients for Health
• Nutrients: the constituents of food that sustain
humans physiologically: proteins, carbohydrates,
fats, vitamins, minerals, and water
• Appetite: the desire to eat normally
accompanies hunger, but is more psychological
than physiological
• Nutrition: the science that investigates the
relationship between physiological function and
the essential elements of foods eaten
• Digestive process: the process by which the
body breaks down foods and either absorbs or
excretes them
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Essential Nutrients for Health (cont.)
• Recommended intakes for nutrients
• Recommended Dietary Allowances (RDAs): intake levels
necessary to meet the nutritional needs of 97–98 percent of
healthy individuals
• Adequate Intake (AI): average daily nutrient intake by
healthy people when there is not enough research to
determine an RDA
• Tolerable Upper Intake Level (UL): highest amount of a
nutrient that can be consumed without the risk of adverse
health effects
• Acceptable Macronutrient Distribution Range (AMDR):
range of intakes for carbohydrates, fat, and protein that is
associated with reduced risk of chronic disease and that
provides adequate levels of essential nutrients.
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Essential Nutrients for Health (cont.)
• Calorie: a unit of measure that indicates the
amount of energy obtained from a particular food
• Kilocalorie: 1 kilocalorie is equal to 1,000
calories.
• Most nutrition labels use the word calories to
refer to kilocalories.
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Water: A Crucial Nutrient
• Humans can survive longer without food than
without water.
• Dehydration can cause serious problems within
hours, and death within a few days.
• Too much water, hyponatremia, is also a
serious health risk characterized by low sodium
levels.
• The body consists of 50–70 percent water by
weight.
• Water is obtained through foods and beverages
that are consumed.
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Estimated Daily Calorie Needs
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Proteins
• After water, proteins are the most abundant substances in the
body.
• Used to repair bone, muscle, skin and blood cells, and are
key elements of antibodies.
• Proteins help transport iron, oxygen, and nutrients to all
body cells.
• Structure and sources of proteins
• Amino acids are the building blocks of proteins. Nine of
the 20 are essential because they must be obtained from
food; the other 11 can be produced by the body.
• Dietary protein that supplies all 9 essential amino acids is
known as complete (high-quality) protein.
• Proteins from plant sources lack one or more amino acids
and are known as incomplete proteins.
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Foods Providing Complementary Amino
Acids
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Proteins (cont.)
• Few Americans suffer from protein deficiency.
• The average American consumes more than 79
grams of protein daily, mostly from animal
sources.
• Recommended intake is only 0.8 grams protein
per kilogram of body weight.
• In a 2,000 calorie diet, 10–35 percent of calories
should come from lean protein.
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Carbohydrates
• Carbohydrates supply energy needed to
sustain normal daily activity. They are
metabolized faster and more efficiently than is
protein.
• Carbohydrates are converted to glucose.
• They play an important role in the functioning of
the internal organs, the nervous system, and
muscles and are the best fuel for endurance
athletes.
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Forms of Carbohydrates
• Simple carbohydrates
• Glucose (monosaccharide)—most common form
• Fructose (monosaccharide)—fruit sugar
• Sucrose (disaccharide)—granulated table sugar
• Lactose (disaccharide)—milk sugar
• Maltose (disaccharide)—malt sugar
• Complex carbohydrates (polysaccharides)
• Starches—grains, cereals, and vegetables
• Stored in the body as glycogen
• Fiber—"bulk" or "roughage"
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Fiber
• Dietary fiber comprises the nondigestible forms
of carbohydrates that come from parts of plants
—the leaves, stems, and seeds.
• Functional fiber consists of nondigestible forms
of carbohydrates that may come from plants or
may be manufactured in the laboratory and have
known health benefits.
• Total fiber is the sum of both.
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Fiber (cont.)
• Insoluble fiber
• Found in bran, whole-grain breads, and most
fruits and vegetables
• Found to reduce risk of several forms of
cancer
• Soluble fiber
• Found in oat bran, dried beans, and some
fruits and vegetables
• Helps lower blood cholesterol levels
• Helps reduce risk of cardiovascular disease
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Anatomy of a Whole Grain
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What Carbohydrates Should I Eat? Which
Should I Avoid?
• Whole grains and high-fiber diets can protect
against obesity, colon and rectal cancers, heart
disease, constipation, and perhaps type II
diabetes.
• Choose foods such as brown rice, wheat, bran,
and whole grain breads and cereals.
• Increase fiber intake to 25 grams per day for
women and 38 grams for men
• Eat fewer refined carbohydrates.
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ABC News Video: Ditching Sugar
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ABC News Video: Ditching Sugar
Discussion Questions
1. What can you do to avoid overconsumption of
sugar?
2. Why is added sugar unhealthy? What diseases
can occur due to consuming high amounts of
added sugar?
3. What are some of the replacement
(counterconditioning) tactics that can help cut
back on our "want" of added sugar?
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Fats (Lipids)
• Misunderstood but vital group of basic nutrients that do the following:
• Maintain healthy skin
• Insulate body organs
• Maintain body temperature
• Promote healthy cell function
• Carry fat-soluble vitamins A, D, E, and K
• Supply a concentrated form of energy
• Triglycerides make up 95 percent of total body fat.
• When we consume too many calories from any source, the liver
converts the excess into triglycerides, which are stored throughout
our bodies.
• Cholesterol makes up 5 percent of total body fat.
• Can accumulate on inner walls of arteries and contribute to
cardiovascular disease.
• Ratio of cholesterol HDL/LDL helps determine risk for heart disease.
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Fats (cont.)
• Types of dietary fat
• Saturated fats are mainly from animal sources and
are solid at room temperature.
• Unsaturated fats generally come from plants and are
usually liquid at room temperature.
• Monounsaturated fatty acids (MUFAs) include peanut
and olive oils.
• Polyunsaturated fatty acids (PUFAs) include corn,
sunflower, and safflower oils.
• Both terms refer to the relative number of hydrogen
atoms that are missing in a fatty acid chain.
• MUFAs seem to lower LDL levels and increase HDL
levels.
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Percentages of Saturated, Polyunsaturated,
Monounsaturated and Trans Fats in
Common Vegetable Oils
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Fats (cont.)
• PUFAs come in two forms:
• Omega-3 fatty acids, found in many types of
fish
• Omega-6 fatty acids, found in corn, soybean,
and cottonseed oil
• Two types are essential: Linoleic acid and
alpha-linoleic acid
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Fats (cont.)
• Avoiding trans fatty acid
• Created by process of making liquid oil into a
solid fat by adding hydrogen molecules.
• Increases LDL levels while lowering HDL
levels.
• Eating trans fat increases risk of coronary and
heart disease and sudden cardiac death.
• Today, trans fats are being removed from
most foods, but if you see the words "partially
hydrogenated oils," "fractionated oils,"
"shortening," "lard," or "hydrogenated" on a
food label, then trans fats are present.
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New Fat Advice: Is More Fat Ever Better?
• Moderation is key. No more than 7–10 percent of
your total calories should come from saturated
fat, and no more than 35 percent should come
from all forms of fat.
• Eat fatty fish.
• Use soy, olive, peanut, and canola oils
instead of lard or butter.
• Add healthy amounts of green, leafy
vegetables, walnuts, walnut oil, and ground
flaxseed to your diet.
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ABC News Video: Coconut: How Healthy is
the Superfood?
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Essential Nutrients for Health (cont.)
• Tips to reduce your overall intake of less healthy
fats:
• Read food labels.
• Chill soups and stews and scrape off any fat that
hardens.
• Fill up on fruits and vegetables.
• Hold the creams and sauces.
• Avoid all products with trans fatty acids.
• Choose lean meat, fish, and skinless poultry.
• Choose fewer cold cuts and less bacon, sausages,
hot dogs, and organ meats.
• Select nonfat and low-fat dairy products.
• Use substitutes for higher-fat products.
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Vitamins
• Potent, essential, organic compounds
• Promote growth and help maintain life and health
• Two types
• Fat soluble—absorbed through intestinal tract with
the help of fats. A, D, E, and K vitamins are fat
soluble and tend to store in the body. Toxic levels can
accumulate with regular consumption in excess of
upper limits
• Water soluble—dissolve in water. B-complex
vitamins and vitamin C are water soluble. These are
generally excreted and cause few toxicity problems.
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Essential Vitamins
• Vitamin D
• Formed when skin is exposed to the sun
• Improves bone strength, helps fight infections,
lowers blood pressure
• Folate
• One of the essential B vitamins, needed for the
production of necessary DNA synthesis in body
cells
• The FDA requires that all bread, cereal, rice, and
pasta products be fortified with folic acid, the
synthetic form of folate, to reduce birth defects.
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A Guide to Vitamins
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Minerals
• Inorganic, indestructible elements that aid the
body
• Vitamins cannot be absorbed without
minerals
• Major minerals are needed in large amounts.
• Sodium, calcium, phosphorus, magnesium,
potassium, sulfur, and chloride
• Trace minerals are needed in small amounts.
• Iron, zinc, manganese, copper, and iodine
• Excesses or deficiencies of trace minerals
can cause serious problems.
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Sodium and Calcium
• Sodium
• Necessary for regulation of blood and body fluids,
transmission of nerve impulses, heart activity, and certain
metabolic functions.
• AI is about 0.65 of a teaspoon table salt per day
• Average American consumes 1.5 teaspoons of table salt per
day
• Calcium
• Plays a vital role in building strong bones and teeth, muscle
contraction, blood clotting, nerve impulse transmission,
regulating heartbeat, and fluid balance within cells.
• Most Americans do not consume the recommended amount
of 1,000 to 1,200 mg/day.
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Iron
• The most common nutrient deficiency globally
• Women aged 19 to 50 need about 18 mg per day.
• Men aged 19 to 50 need about 8 mg.
• Iron-deficiency anemia: Body cells receive less
oxygen, and carbon dioxide wastes are removed
less efficiently.
• Iron toxicity: ingesting too many iron-containing
supplements
• High meat consumption, iron fortification, and
supplementation is also associated with
cardiovascular disease and cancer
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Beneficial Non-Nutrient Food Components
• Antioxidants
• Often in functional foods
• Most common are vitamin C, vitamin E, and beta-carotene.
• Common minerals copper, iron, manganese, selenium, and
zinc
• Antioxidants scavenge free radicals, slow their formation,
and repair oxidative stress damage.
• Phytochemicals (powerful antioxidants)
• Vitamin A
• Carotenoids, pigments found in red, orange, and dark green
fruits and vegetables
• Phenolic phytochemicals, including flavonoids, found in
many fruits and vegetables as well as soy products, tea, and
chocolate
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A Guide to Major Minerals
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Nutritional Guidelines
• Two dietary tools have been created for
consumers to make healthful eating simple and
easy:
• Dietary Guidelines for Americans
• MyPlate Guidance System
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Dietary Guidelines for Americans, 2010
• The 2010 Dietary Guidelines for Americans are
designed to help bridge the gap between the
standard American diet and the key
recommendations that aim to combat the
growing obesity epidemic by balancing calories
with adequate physical activity.
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Trends in Per Capita Nutrient Consumption
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MyPlate Food Guidance System
• Balance calories
• Enjoy your food, but eat less.
• Avoid oversized portion.
• Foods to increase
• Make half your plate fruits and vegetables.
• Make at least half your grains whole.
• Switch to fat-free or 1 percent milk.
• Foods to reduce
• Sodium from processed foods
• Sugary drinks
• Cholesterol through consumption of animal products
• Transfats
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The MyPlate System
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How Can I Eat More Healthfully?
• Understand serving sizes
• Eat nutrient-dense foods
• Reduce empty-calorie foods
• Cakes, cookies, pastries, and donuts
• Sodas, energy drinks, sports drinks, and fruit
drinks
• Cheese
• Pizza
• Ice cream
• Physical activity
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Choose Foods Wisely—Read the Labels
• Percent daily value (%DV)
• Lets you know how a serving of food will
contribute to nutrient levels in your diet.
• Other claims include the following:
• Nutrient content claims
• Structure and function claims
• Dietary guidance claims
• Qualified health claims
• Health claims
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Reading a Food Label
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ABC News Video: Changes Coming to
Nutrition Labels
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Serving Size Card
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ABC News Video: Grain Labels Do Not
Reflect "Whole" Truth
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ABC News Video: Grain Labels Do Not
Reflect "Whole" Truth
Discussion Questions
1. How can we raise consumer awareness that
there is a discrepancy between the marketing
of grain products and the actual contents of
grain products for consumption?
2. How can companies be held to a better
standard to be more honest regarding the
contents of products?
3. Provide an argument for the need for the FDA
to define whole grains.
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Vegetarianism: A Healthy Diet?
• Strict vegetarians, or vegans, avoid all food of animal
origin.
• Lacto-vegetarians eat dairy products but avoid flesh
foods and eggs.
• Ovo-vegetarians add eggs to the vegan diet.
• Lacto-ovo vegetarians eat both dairy products and
eggs.
• Pesco-vegetarians eat fish, dairy products, and eggs.
• With proper information and food choices, vegetarianism
provides a superb alternative to meat-based cuisine.
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Supplements: Research on the Daily Dose
• Dietary supplements
• Products taken by mouth to supplement
existing diets
• Include vitamins, minerals, and herbs
• FDA does not evaluate supplements prior to
their marketing; companies are responsible
for their own monitoring.
• A multivitamin added to a balanced diet will
generally do more good than harm.
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ABC News Video: Menu Calorie Counts:
How Accurate Are They?
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ABC News Video: Menu Calorie Counts:
How Accurate Are They?
Discussion Questions
1. Is the new federal law, which requires posting calorie
counts for foods, beneficial or detrimental for restaurant
goers?
2. In what ways is the calorie count advertised misleading
for customers?
3. Caloric needs are based on several factors. Does the
average person have the knowledge to accurately
assess caloric intake needs? What more can be done to
educate the public regarding caloric needs?
4. What practical methods can the consumer employ to
decrease calorie intake at restaurants?
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Eating Well in College
• If you must eat fast food
• Ask for nutritional analyses of items.
• Order salads, but be careful about what you add
to them.
• If you crave fries, try baked "fries," which may be
lower in fat.
• Avoid giant-sized portions and refrain from
ordering extras.
• Limit beverages and foods high in added sugars.
• At least once per week, add a vegetable-based
meat substitute into your fast-food choices.
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Eating Well in College (cont.)
• In the dining hall, try this
• Choose lean meats, grilled chicken, fish or vegetable
dishes. Avoid fried foods.
• Hit the salad bar and pick leafy greens, beans, tuna
or tofu, and avocados or nuts.
• Choose baked potatoes with salsa, or add grilled
chicken to your salad.
• At the made-to-order section, hold the butter,
mayonnaise, sour cream or cheese, or cream-based
sauces.
• Avoid seconds, and pass on high-calorie, low-nutrient
sweets.
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Food Safety: A Growing Concern
• Foodborne pathogens sicken over 48 million
people and cause 128,000 hospitalizations and
3,000 deaths per year.
• Signs of foodborne illness
• Cramping
• Nausea
• Vomiting
• Diarrhea
• Symptoms occur from 30 minutes after eating to
several days or weeks later.
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ABC News Video: FDA Proposes New Food
Safety Rules
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ABC News Video: FDA Proposes New Food
Safety Rules
Discussion Questions
1. How might the new food regulations impact the
health of the consumer?
2. Why do you think food was not previously
tested prior to leaving fields?
3. If foods are tested prior to the food being
shipped, packaged, or processed after leaving
fields and farms, what will be the economic
impact?
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Choosing Organic or Locally Grown Foods
• Organic foods are those grown or raised without
the use of synthetic pesticides, chemicals, or
hormones.
• A review of published literature found no
evidence that organic foods are nutritionally
better than traditionally grown foods.
• Locavores are those who eat only foods grown
or produced locally.
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ABC News Video: Organic Produce
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ABC News Video: Organic Produce
Discussion Questions
1. Many Americans may be confused about the
nutritional value of organic foods and the
benefits of eating organic. How can we get the
word out about the nutritional value of organic
and conventional foods?
2. What is the justification for the higher cost of
organic foods? Describe reasons you think
organic food is or is not worth the higher price
tag.
3. Describe the benefits to eating organic foods.
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Avoiding Risks in the Home
• Unsafe handling of food in the home results in more than
30 percent of all foodborne illnesses.
• To reduce risk
• Wash hands, and wash all produce before eating.
• Avoid cross-contamination by using separate cutting
boards and utensils.
• Ensure refrigerators are set to 40 degrees or less.
• Cook meats to recommended temperatures.
• Keep hot foods hot and cold foods cold.
• Eat leftovers within 3 days; when in doubt, throw it
out.
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Food Sensitivities, Allergies, and
Intolerances
• Food allergies: abnormal response to a food triggered by the
immune system
• Symptoms include rapid breathing or wheezing, hives, rash,
eczema, runny nose, facial swelling, or respiratory problems
(anaphylactic reaction).
• In 2004, Congress passed the Food Allergen Labeling and
Consumer Protection Act (FALCPA), which requires food
manufacturers to clearly label foods containing ingredients that
are common allergens.
• Food intolerances
• Less dramatic reaction than food allergies
• Not the result of immune system response
• Generally show as gastric upset
• Lactose intolerance is common and also happens in response
to food additives (MSG, sulfites, gluten).
• May have psychological triggers
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Genetically Modified Food Crops
• Genetic modification involves the insertion or
deletion of genes into the DNA of an organism.
• The World Health Organization states that no
effects on human health have been shown from
the consumption of GM foods.
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