The Relationship of Food and Health Nutrition The study of food in relation to health.

The result of the combined body processes whereby the body takes in and uses food for growth, development, and health maintenance.

Body Processes of Nutrition 1. Ingestion 2. Digestion 3. Absorption 4. Transportation or Circulation 5. Utilization or Metabolism 6. Excretion or Elimination 6 Essential Nutrients, Their Chemical Component and Main Function

Essential Nutrients are chemical substances found available in food. The body has no storage of these nutrients so they must be supplied in substantial amounts to provide growth, development, and health maintenance. Organic Nutrients

1.

Must be in broken down in their simplest form in order for the body to use Contains hydrogen, oxygen, and carbon a. CHO major and preferred source of energy. b. CHON provide energy; build and repair body tissues; contains nitrogen c. Fats or Lipids provide energy; highest calorie value nutrient d. Vitamins regulates body processes 2.
Inorganic Nutrients

Already in their simplest form when the body ingests them, except water.

a. b.

Minerals regulate body processes Water regulate body processes; contains hydrogen and oxygen.

Note: CHO, CHON, and Lipids are necessary for energy but to provide it, they need the help of Vitamins, Minerals, and Water to be effective. Nourishing or Nutritious

1.

Food and beverages that contains substantial amount of essential nutrients

Nutritional Status or Nurtriture The physical condition of the body resulting after utilization of essential nutrients. Optimum or Good Nutrition The body has an adequate supply of essential nutrients

Characteristics 1. Enhancement of Appearance 2. Emotional Stability 3. Good Stamina and Seldom Ill 4. Healthy Appetite 5. Normal Sleeping Habits 6. Alert Expression 7. Normal Elimination

2.

Malnutrition or Poor Nutrition

a.

b.

Over nutrition Excessive nutrient or energy intake Ex. overeating, ingestion of mega doses of vitamins without prescription. Under nutrition or Nutrient Deficiency

Deficient nutrient or energy intake (lack of 1 or more nutrients over time)

Factors of Nutritional Deficiency 1. Primary Factor

2.

Caused by inadequate nutrient intake; faulty diet; nutrients lack in quality Ex. Poverty because of ignorance, poor eating habits, limited food supply Secondary Factor Caused by something other than diet, such as disease condition that may cause malabsorption, accelerated excretion, or destruction of nutrients.

Nutrient Density

Nutrient value of foods compared with number of kcal.

Individuals at risk for Poor nutritional intake 1. Infants and Pre School Children

3.

Independent on mothers food selection (wrong selection of food)

Pre school are particular (picky) on what they eat. Adolescents

2.
3.

Peer pressure (influenced by the opinion of friends) Miss scheduled meals and satisfy hunger with low nutrient density foods Crash diets are common

Pregnant Women

Requires extreme care in food selection & diet w/ adequate nutrients for fetus and own body. Elderly Often alone and may be unwell. Lack of companionship, depression, or illness can make eating unpleasant and difficult.

Cumulative Effects of Nutrition

Result of something that is done repeatedly over many years Ex. Excessive eating of saturated fats for many years leads to atherosclerosis

Nutritional Assessment (ABCD Approach)

1.

Evaluation of ones nutritional condition. Done by a Registered Dietitian to assess nutritional status and recommend diet therapy. Anthropometric Measurement a. Height and weight b. Body Mass Index

Equation of BMI = Weight in Kilograms divided by Height in Square Meter Kg to Pounds (multiply by 2.2) and Pounds to Kilograms (Divide by 2.2) Results * 18.5 or lower (underweight) * 18.5 24. 5% (normal) * 25 29.5% (over weight) * 30 39.9% (obese) * 40% above (extremely obese) Obesity is higher body weight more than 120% of expected weigh standards Underweight is lower body weight of below 15 20% weigh standards

c.

Body Measures

d. 2.

The sites to check % of body fat and hydration status by skin fold measurement done by a CALIPER * Subscapular * Triceps (upper arm) * Abdominal Area * Thigh * Mid axillary line * Gluteall Childrens head to assess brain development for the 1st year of life

Biochemical Tests

Laboratory analysis of blood, urine, and feces to determine deficiency and toxicity. a. Serum Albumin Level

b.
c.

Measures main protein status in blood.

Serum Transferrin Level

d.

Measures iron carrying protein in the blood. Level will be above normal if iron is low and below normal if body lacks protein Blood Urea Nitrogen (BUN) Renal Failure Insufficient Renal Blood Supply

Blocked Urinary Tract Creatinine Excretion

Measures amount of creatinine (waste product of protein metabolism) excreted in urine over 24 hrs. Estimate body muscle mass. (if low, muscle has been depleted or worn out)

Other Laboratory Tests a. Blood Tests

b.

RBC, WBC, Hemoglobin, Hematocrit

Hgb or Hct can indicate pernicious anemia. Lipid profile

3.

Total Serum Cholesterol, HDL, LDL, Serum Triglycerides

Clinical Examination

4.

Physical observation that can indicate nutrient deficiencies.

Dietary or Social History Evaluation of food habits

a.
b. c.

24 Hour recall

Patient will list the types, amounts, and preparation used for all foods eaten in the past 24 hours (PTA) Food Diary Patients written record of all the foods and drinks ingested in 3 or 4 days. Social History Patients ability to buy the needed food and store and cook food once at home.

Clinical Signs of Nutrient Deficiencies Bumpy Gooseflesh Edema

Nutrients Lacking Vitamin A Protein

Eczema Emaciation, an extreme loss of subcutaneous fat that results in abnormally lean body Glossitis Lesions at the corner of mouth Numerous black and blue spots and tiny red pin prick hemorrhages under skin Pallor Poorly shaped bones or teeth or delayed appearance of teeth in children Slow Blot Clotting Tetany Unusual nervousness, dermatitis, and diarrhea

Fat (Linoleic Acid) Carbohydrates Folic Acid Riboflavin Vitamin C Iron, copper, zinc, B12, B6, Biotin Vitamin D and Calcium Vitamin K Calcium, Potassium, Sodium Niacin

Digestion, Absorption, and Metabolism Digestion

The breakdown of food substances (CHO, CHON, Fats) into smaller substances (Monosaccharide, Amino Acids, and Fatty Acids) in preparation for Absorption.

Kinds of Digestion 1. Mechanical Digestion Begins in the mouth and ends in anus.

2.

Food is masticated, swallowed, and moved along the GI tract by the rhythmical movement or wavelike contraction of the intestinal tract called Peristalsis. Chemical Digestion Composition of food substances are changed by the ff: a. Hydrolisis

b.

Addition of water resulting in the breakdown of food substances They act on food substances causing them to change chemically. Also act as catalyst, which speeds up its chemical reactions without itself being changed. ENZYME Salivary Amylase Pepsin Rennin and Caseine Gastric Lipase Pancreatic Amylase Pancreatic Proteases Trypsin Chymotypsin Carboxypeptidases Pancreatic Lipase Steapsin Lactase FOOD ACTED UPON Starch (Complex CHO) Proteins Milk Proteins Emulsified Fat Starch Proteins

Digestive Enzymes

SOURCE Mouth Stomach Small Intestine

Fats Lactose

Maltase Sucrase Peptidases

Maltose Sucrose Proteins

Ingestion and Digestion in the Mouth

Begins mechanical and chemical digestion when food is masticated and mixed with saliva secreted by the Salivary Gland. Saliva contains water, salts, mucus (binds food substances to help swallowing the bolus), and Enzyme Salivary Amylase / Ptyalin that partially breaks down Starch or Complex CHO. Food Bolus is the food ready to be swallowed

The Esophagus A muscular tube leading from the mouth to stomach wherein food bolus travels by peristalsis and gravity. Cardiac Sphincter, located at the end of esophagus which allows the passage of bolus into the stomach. It prevents gastric reflux (acidic content of the stomach) from flowing back to esophagus.

Digestion in the Stomach Parts of the Stomach 1. Fundus (upper part)

2. 3.

Body of the Stomach (middle part) Pylorus (end part nearest the intestine) The stomach mix the bolus with their gastric juices that contains HCI, enzyme Pepsin, and mucus (protects stomach from HCI). Food Bolus becomes Chyme, a semi liquid food mass mixed with gastric juices. Hydrochloric Acid (HCI)

Activates Enzyme Pepsin to partially change Protein to Polypeptides. Destroys bacteria in the ingested food Makes iron and calcium soluble

In children, there are 2 additional enzymes 1. Enzyme Rennin breaks down Milk protein and Casein

2.

Enzyme Gastric Lipase breaks down Emulsified Fats (Ex. butter, egg)

Functions of Stomach 1. Temporary storage of food 2. Mix food bolus with gastric juices 3. Regulation of slow controlled emptying of food in small intestine 4. Secretion of intrinsic factor for Vitamin B12 Pyroxidine. 5. Destruction of bacteria Digestion in Small Intestine Parts of Small Intestine 1. Duodenum - first and smallest section

2. 3.

Jejunum the middle section (2/5 of intestine) Ileum last section

Gallbladder Triggered by hormone Cholesystokinin (CCK) to release BILE into SI. Bile Emulusifies Fats and produced by the Liver, which is located inside Gallbladder

Pancreas

Triggered by chyme to secrete the ff enzymes:

1. 2. 3.

Pancreatic Amylase breaks down Starch or complex CHO Pancreatic Proteases breaks down Protein Pancreatic Lipase breaks down Fats to Fatty acids and Glycerol.

Small intestine produces enzymes and prepares food for absorption 1. Enzyme Lactase breaks down Lactose (Milk Sugars)

2. 3. 4.

Enzyme Maltase breaks down Maltose (Malt Sugar) Enzyme Sucrase breaks down Sucrose (Table Sugar) Peptidase breaks down Proteins to Amino Acids

Digestion in Large Intestine (Colon) Parts of Colon 1. Cecum a blind pocket so the digested food bypasses it and enters the colon.

2. 3.

Colon secretes mucus as protection for chymes acidity Rectum or Anal Canal excretes undigested food as feces

Absorption The passage of digested nutrients through the small intestine into the blood or lymphatic system.

Absorption in Small Intestine 1. Villi

2.

Tiny hair like structures through which nutrients are absorbed. Contain lacteals and capillaries.

Lacteals (Lymphatic Vessels)

Absorbs Fat or Lipids (fat soluble vitamins, fatty acids and glycerol) 3. Blood Capillaries (Tiny Blood Vessels)
Absorbs monosaccharide (glucose, fructose galactose), amino acids, minerals, and water soluble vitamins. Fructose and galactose are carried to the liver and converted to glucose

Absorption in Large Intestine When the chyme reaches the Large Intestine, most digestion and absorption have already occurred in the Small Intestine.

Major Tasks of Large Intestine 1. Absorbs Water 2. Synthesize some B Vitamins and Vitamin K

3.

Collect food residue or undigested food that body cannot absorb (Dietary Fiber)

Metabolism Ongoing chemical process within the body that converts digested nutrients into energy for the functioning of body cells. Anaerobic Metabolism or Oxidation Nutrients are combined with O2 within the cell Reduces CHO to Carbon Dioxide and H20 Reduces CHON to Carbon Dioxide, H20, and Nitrogen. Anaerobic Metabolism Reduces Fats without the use of O2 Krebs Cycle

Complete oxidation of CHO, CHON, and Fats

Anabolism Released energy is used to build new substances

Ex. formation of new body tissues

Catabolism Released energy is used to reduce substances to simpler forms.

Metabolism and Thyroid Gland Metabolism is governed primarily by the hormones secreted by Thyroid Gland such as TRIIODOTHYRONINE (T3) and THYROXINE (T4) Health Risks Hyperthyroidism - too much T3 and T4; fast metabolism, weigh loss Hypothyroidism too little T3 and T4; slow metabolism, weigh gain

1. 2.

Energy and Energy Maintenance Kilocalorie or Calorie

Measures the amount of energy or calories in food done by a Bomb Calorimeter The amount of heat needed to raise the temp of 1kg of water 1 degree Celsius.

The number of calories in a food is their energy value 1. CHO (1g = 4kcal)

2. 3. 4.

CHON (1g = 4kcal) FAT (1g of fat = 9kcal) ALCOHOL (1g o = 7kcal)

Basal Metabolic Rate (Resting Energy Expenditure / REE) The rate where energy is needed only for body maintenance.

Ones basal metabolism is the energy necessary to carry all vital INVOLUNTARY body processes while body is at rest such as Respiration, Circulation, Regulation of Body Temperature, Circulation, Cell activity and Maintenance

Factors that can affect calorie or energy needs of individual (BMR) 1. Age children require more energy than adults because they are growing.

2.
3.

4.

Sex men require more energy than women because they are larger. Heredity Lean Body Mass and Body Size

5.
6.

People with large frames require more energy than with small frames.

a. b.

BMR of female = 1,300 1,500 kcal per day BMR of male = 1,500 1,800 kcal per day

Physical Condition Increased during pregnancy, lactation, illness Starvation decreases BMR because of severely reduced kcal intake. Climate Cold Climate requires more kcal to maintain normal body temp and due to increase Thyroxine Level.

Thermic Effect on Food

The body requires energy to process food; this requirement represents 10% of daily energy or calorie intake. Multiply BMR by 0.10 and add to the BMR (REE) before an activity factor is calculated. Estimating BMR by the ff:

1.

Harris Benedict Equation

For ages 18up; uses height, weight, and age as factors. Female: REE = 655 + (9.5 x weight in kg) + (1.8 x height in cm) (4.7 x age) Male: REE = 66 + (13.7 x weight in kg) + (5 x height in cm) (6.8 x age) W = weight in kilograms (kg) (weight in pounds divided by 2.2 = kg) H = height in centimeters (cm) (height in inches x 2.54 = cm) A = age in years

2.

Other method

a. b. c.

Convert pounds to kilograms by dividing pounds by 2.2 (2.2lbs = 1kg) Multiply the kilogram by 24 (hours per day) Multiply the answer by 0.9 for a woman and by 1.0 for a man Ex. Assume that a woman weighs 110 lbs. = 110 / 2.2 = 50kg = 50 kg x 24 hours per day = 1,200 kcal = 1,200 kcal x 0.9 (woman) = 1,080 kcal Estimated BMR or REE: 1,080 kcal

Calculating Total Energy Requirements (TER)

The number of calorie or energy needed each day Calculate Estimated BMR and multiply it by the appropriate multiple of BMR (REE). = 1,080 kcal x 0.10 = 108 kcal = 1,080 kcal + 108 kcal = 1,188 kcal = 1,188 kcal x 1.5 = 1,782 kcal

Energy Balance

Energy Consumed = Energy Burned

Chapter 02 Planning a Healthy Diet Balanced Diet

Includes the adequate amount of essential nutrients.

Dietary Reference Intakes (DRIs) System of nutrition recommendations from Institute of Medicine of the U.S. National Academy of Sciences used by United States and Canada intended for the general public and health professionals

Applied to the ff: o Diets for schools, military, prisons, hospitals or nursing home o Industries developing new food. o Healthcare policy makers and public health officials

Composition 1. Recommended Daily Allowance (RDA)

2. 3. 4.

Daily nutrient intake level considered sufficient to meet the needs of nearly all healthy individuals of each life stage and gender group. Estimated Average Requirements (EAR) Amount of daily nutrient intake needed to satisfy the needs of 50% of individuals in a specific group that represents the need of a population. Adequate Intake (AI) Estimated average daily nutrient intake determined by observation or experimentation with a particular group or population that appears to maintain in good health. Tolerable Upper Intake Level (UL) The maximum level of daily nutrient intake that is unlikely to cause any adverse effects yet shouldnt exceed to prevent health risks.

The Dietary Guidelines for Americans

Developed by United States Department of Agriculture (USDA) and Department of Health and Human Services (DHHS) in choosing a healthy diet.

1. Aim for a healthy weight Over weight ( risk of cardiovascular diseases, some cancers, and psychological disorders. Gradual
weigh loss of 1 2 lbs per week is the most effective and safest to maintain reduced weight. To maintain weight: Energy consumed = Energy burned To lose weight: Energy consumed < Energy burned To gain weight: Energy consumed > Energy burned

For unexplained weigh loss, consult a Physician for it can be an underlying disease. 2. Be Physically Active Each Day
a. Health Benefits of Regular Physical Activity Physical Fitness Weigh Management Regulates Blood Pressure

b. c.

Builds endurance and muscular strength Improves psychological well being and self esteem depression and anxiety risk of cardio diseases, colon cancer, type 2 diabetes

Types of Physical Activities Aerobic (improves cardio fitness; brisk walking, jogging,etc) Resistance, strength building, and weigh bearing activities (builds and maintain bones and muscles; push ups, lifting weights) Balance, stretching, and flexibility activities (Enhances physical stability and flexibility, which reduces risk of injuries; stretching, dancing, yoga)

Consult a Health Care Professional before physical activity program

Individuals with existing and family history of cardio diseases, diabetes, obesity, asthma, smokers, and who have a sedentary lifestyle. Men 40 yrs old and women 50 yrs old.

d.

Physical Activities for Adult (30 Minute moderate to vigorous activity)

e.

Lifestyle or routine activities (Clean house, wash car, Walk the dog, Use the stairs instead of an elevator, play with your children, 10 minute brisk walk in the morning, afternoon, and evening) Recreational or exercise activities (ex. Dance and Exercise class)

Physical Activities for Children and Teens

60 minute per day is best achieved by limiting television and non homework computer time; can increase if parents are physically active (Dance, Play, Take part in PE classes, Join school or community physical activity program)

3. 4. 5. 6. 7.

Use My Pyramid (Food Guide Pyramid) Choose a variety of grains daily, especially whole grains Choose a variety of fruits and vegetables daily Keep food safe to eat Choose a diet low in saturated fat and cholesterol

Trim fats on meats. Choose lean meat and white meats. Remove the skin of poultry Use fat free milk instead of whole milk Water packed instead of oil packed canned goods. Baked, broiled, boiled, instead of fried.

Moderate egg intake (2-3 per week), organ meats, butter, margarine, and creams. 8. Choose your beverage and foods to moderate your sugar intake 9. Choose and prepare foods with low salt

Lessen packaged and processed foods plus salt added in cooking. High intake can lead to HPT (BP 140 / 90)

Recommended: tsp per day; use herbs and spices to enhance flavor 10. Moderate alcohol consumption Recommended: 1 drink per day for woman and 2 drinks per day for man. Heavy drinking causes liver cirrhosis, brain damage, and increase risk of throat and neck cancer; birth defects

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Food Guide Pyramid A Guide to daily food choices

A. Gr ains (bread, cereal, rice, and pasta group) Types of Grains 1. Whole grains

Brown rice, oatmeal, popcorn, whole what cereal flakes, whole grain cornmeal, whole rye, whole wheat bread, whole wheat crackers, whole wheat pasta, whole wheat sandwich buns and rolls, whole wheat tortillas, wild rice.

2.

Refined grains a. Enriched (processed)

b.

Some nutrients and vitamins are lost

Added B Vitamins and iron; little dietary fiber. Fortified

c.

a non grain product is added (ex. folate)

Food Sources: Cornbread, corn tortillas, crackers, croutons, crackers, flour tortillas, noodles, pasta such as spaghetti, macaroni, pitas, pretzels, ready to eat breakfast cereals, white bread, white sandwich buns and rolls, white rice.

Recommended daily serving 6 11 servings daily One serving is considered 1 slice of bread; English muffin; 1 oz dry cereal; or cup cooked cereal, pasta, or rice. Health Benefits of a Whole Grain 1. Dietary Fiber

Lowers blood cholesterol levels Lowers risk of heart diseases Normal bowel movement, reduce constipation and diverticulosis Prevents colon cancer Weight management. Metabolism of CHO, CHON, and fats Essential for a healthy nervous system. Folate reduces risk of neural tube defects (spina bifida & anencephaly) Reduce iron deficiencies common in women most especially during pregnancy. Helps build bones and release energy from muscles. Protects cells from oxidation and for a healthy immune system.

2.
3. Iron

B Vitamins (folate, thiamin, niacin, and riboflavin)

4. 5.

Magnesium Selenium

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B . Vegetable Gr oup Common Foods 1. Dark green and leafy vegetables (broccoli, dark green leafy lettuce, spinach, turnip green)

2. 3. 4. 5.

Yellow or Orange Vegetables (carrots, squash, pumpkin, sweet potatoes) Starchy Vegetables (corn, potatoes, green lima beans, green peas) Legumes / Dry Beans / Peas (garbanzo beans, soya, tofu, lima beans, white beans, kidney beans) Other Vegetables

Recommended daily serving 3 5 servings daily

1 servings is considered cup cooked or chopped raw vegetables or 1 cup of uncooked, leafy vegetables

1. 2.
3. 4. 5.

Health Benefits Low fat and Low calorie. No cholesterol. Protect against cancer of the mouth, stomach, and colon. Reduces risk of cardio diseases Dietary Fiber Potassium Rich

Regulates blood pressure Reduce risk of kidney stones Help decrease bone loss

6.

Food Sources: sweet potatoes, white potatoes, white beans, tomato products, beet greens, soybeans, lima beans, spinach, lentils, kidney beans, and split peas) Vitamin A Maintenance of proper vision and healthy skin

7.
8.

Antioxidant; Helps protect against infections Food Sources: carrots, squash, spinach, kale, pumpkin, sweet potatoes, corn, broccoli

Vitamin B Folate Vitamin C Wound Heals Faster Healthy Teeth and Gums

Food Sources: cabbage, green peppers, turnip greens, broccoli, potatoes, brussel sprouts, tomatoes, red peppers, asparagus, spinach 10. Vitamin E

Aids in Non Heme Iron absorption

Helps protect Vitamin A and essential fatty acids from cell oxidation

C. Fr uit Group Recommended daily serving 2 4 servings daily One serving is considered 3 quarters cup fruit juice; a half grapefruit; one whole raw apple, orange, peach, pear or banana; half cup canned or cooked fruit; and a quarter cup dried fruit. Health Benefits 1. Naturally low in fat, sodium and calories. No cholesterol. 2. Protect against cancer of the mouth, stomach, and colon rectum cancers. 3. Reduces the risk of stroke, cardio diseases, type 2 diabetes 4. Dietary Fiber

12

5. 6. 7.

Vitamin A (bananas, cantaloupe, avocados, apricots, mangoes) Vitamin B Folate

Vitamin C Rich (citrus fruits, grapefruit, all berries, pineapple, cantaloupe, kiwi, honeydew lemon, watermelon, mangoes, papaya) 8. Potassium (bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, melon) 9. Magnesium 10. Iron D. Dairy Products (Milk, Yogurt, Cheese Gr oup) Commonly Eaten Milk, Cheese, and Yogurt 1. All fluid flavored milks (skim or fat free, low fat 1%, reduced fat 2%, whole milk) 2. Lactose reduced milks, lactose free milks 3. Milk based desserts (puddings made with milk, ice milk, frozen yogurt, ice cream)

4. 5. 6. 7.

Hard natural cheeses ( cheddar, mozzarella, Swiss, parmesan) Soft cheeses (cottage and ricotta cheese) Processed cheeses (American) Yogurt

Recommended daily serving 2 3 servings daily One serving is considered 8 oz glass of milk or the equivalent in terms of calcium content. a. Children 2 servings b. Adolescents 3 servings c. Adults 2 servings d. Pregnant or Lactating Women 3 servings e. Pregnant or Lactating Teens 4 servings Health Benefits 1. Calcium Rich (proper bone and teeth development)

2. 3.
4. 5. 6.

Carbohydrates (lactose) Potassium (especially yogurt and fluid milk) Phosphorous Proteins Vitamin A Vitamin B12, Riboflavin Vitamin D, if fortified milk; maintain levels of calcium and phosphorous thereby maintain and build bones. Magnesium

7. 8. 9.

Lactose intolerance or deficiency of lactase One cannot digest milk or milk products because of the lack of enzyme lactase. If they eat or drink foods containing untreated lactose, abdominal cramps and diarrhea occur. In such cases, milk that has been treated with lactase can be used or commercial lactase can be added to the milk or taken in tablet form before drinking milk or eating dairy products.

Keep it safe to eat or drink 1. Avoid raw (unpasteurized) milk or unpasteurized milk products.

2. 3.

Chill perishable food promptly and defrost foods properly. Separate raw, cooked and ready-to-eat foods

E . Meat, Poultry, Fish, Eggs, Dry B eans, Nuts and Seeds Group Common Foods 1. Meat Beef, Lamb, Veal, Pork except bacon

13

2. 3. 4. 5. 6. 7. 8. 9.

Organ meats (heart, liver, kidney, brain, tongue) Poultry (chicken, duck, goose, turkey) Fishes (salmon, catfish, tuna, mackerel) Seafoods (clams crabs, lobster, mussels, scallops, squid) Canned Fish (anchovies, clams, tuna, sardines) Eggs (chicken and duck) Legumes / Dried Beans / Peas Nuts and Seeds (almonds, cashews, hazelnuts, peanuts, peanut butter, pecans, pistachios, sesame seeds pumpkin seeds, sunflower seeds, walnuts)

Food Selection 1. Choose lean and low fat meat and poultry to lower the fat content.

2. 3. 4. 5.

Lessen processed meats such as ham, sausages, luncheon, or deli meats which are high in Na. Lessen organ meats and egg yolks which are high in cholesterol. Diets that is high in saturated fats raises LDL. Fishes high in omega 3 fatty acids such as salmon, trout, and hearing Nuts and seeds (flax, walnuts) are excellent source of essential fatty acids; sunflower seeds, almonds, hazelnuts) are good source of Vitamin E

Recommended serving

2 3 servings daily for a daily total of approximately 6 oz.

Health Benefits 1. Fats, Cholesterol, Sodium, Calories 2. Protein Rich

3.
4.

5. 6.

B vitamins (niacin, thiamin, riboflavin, and B6) Vitamin E Iron, Magnesium, Copper Zinc (bakal) for biochemical reactions and helps immune system to function properly.

Keep it safe to eat:

Use a meat thermometer to make sure meat is cooked all the way through. Never defrost food at room temperature. Thaw food by placing it in the refrigerator, submerge air-tight packaged food in cold tap water, or defrost in the microwave. Avoid raw or partially cooked eggs or foods containing raw eggs & raw or undercooked meat & poultry.

F. Fats, Oils, and Sweets Gr oup

low nutrient density, high calories, high cholesterol, high saturated fat Ex. cooking oils, bacon, butter, mayonnaise, salad dressings, margarine, sugar, syrup, honey, jam, jelly, sodas, candies, some fishes, avocados. Vegetable Oil and Nut Oil are cholesterol free. No recommended daily serving just use sparingly.

Food Labels Provide consumer with more information on the nutrient contents of foods and how these nutrients affect health.

Current Labels Total Calories, Calories from fat, Total Fat, Saturated Fat, Cholesterol, Sodium, Total Carbohydrates, Dietary Fiber, Sugars, Protein, Vitamin A, Vitamin C, Calcium, Iron

14

Daily Values Found on the label which gives the consumer the % per serving of each nutritional item listed on new food labels based on daily intake of 2,000 kcal. Health Claims

Links a nutrient to a health related condition are allowed on labels to help consumers both choose foods that are most healthful for them and avoid being deceived by false advertisements.

Calcium and osteoporosis Sodium and hypertension Diets low in saturated fat and cholesterol and high in fruits, vegetables, grains, containing dietary fiber and coronary heart disease. Diets low in fat and high in fruits and vegetables containing dietary fiber and the antioxidants, vitamin A, vitamin C, and cancer Folic acid and neural tube defects.

CARBOHYDRATES
Most abundant and least expensive organic compound primarily found in Plants. Functions 1. Major and Preferred Source of Energy 1g = 4kcal

2.

CHO are stored in liver and muscles for use as needed. In this form, it is called Glycogen. Protein Sparer

3.

When enough are ingested to supply ones energy needs, they spare proteins for their main function of building and repairing body tissues Normal Fat Metabolism

If theres insufficient CHO to fulfill ones energy needs, an abnormally large fat is metabolized to help meet it and Ketones are produced. Ketones are substances to which fatty acids are broken down to the liver.

15

4.

Ketosis is the accumulation of ketones in blood and urine upsetting the acid base balance caused by insufficient glucose available for energy. It can result from IDDM, starvation, and extreme low CHO diet. It can lead to coma and death. When sufficient CHO is ingested, the body is protected against ketones sometimes called as ANTIKETOGENIC EFFECT OF CHO. Enhance Lower Gastrointestinal function

Major Plant Sources 1. Whole and Enriched Grains (Breads, Pasta, Rice, Cereals) 2. Vegetables a. Starchy Vegetables(Potatoes, Corn, Oats, Beets, Barley, Peas, Lima Beans, Rye, Wheat)

b. 3. 4. 5.

Green Leafy Vegetables (High in dietary fiber)

Fruits Milk (only animal source that provides substantial CHO) Sugars (desserts, candies; low nutrient density foods and high in calories)

Classification according to the number of sugar units

I.

Monnosaccharide / Simple Sugars / 1 Sugar Unit

Requires to digestion; Absorbed from Small Intestine directly to bloodstream; carried to the liver where fructose and galactose are changed to glucose and carried to the body cells. a. Glucose (Dextrose, Blood Sugar, Physiologic Sugar)

b.

End product of Glucose Metabolism. Used by the CNS, RBCs, and brain as their fuel for energy.

Sources: Berries, Corn, Corn Syrup, Carrot, Grape, Grape Syrup, Dates, Oranges. Fructose (Fruit Sugar or Levolose)

c.

Sweetest on all monosaccharide

Sources: Ripe Fruits, Soft drinks, Honey Galactose (Milk Sugar) Product of the Digestion of Milk

II.

Source: Lactose

Disaccharides / Double Sugars / 2 Sugar Units Changed to simple sugars by hydrolysis before they can be absorbed in the bloodstream.

a.

Sucrose (Table Sugar)

b.

Sources: Apricots, Brown Sugar, Candies, Corn, Confectioners Sugar, Cantaloupes, Granulated Table Sugar, Honey Dew, Jellies, Jams, Molasses, Maple Syrup, Honey Dew, Sugar Cane, Peaches, Plums, Peas Maltose (Malt Sugar)

c.

Product of the Digestion of Grain

Sources: Sprouting grains (togue, american rose santan), found in some infant formulas, malt beverages, beer. Lactose (Milk Sugar) Sources: Infant Milk formulas

III.

Polysaccharides (Complex CHO) Compounds of many monosaccharide a. Starch

Storage form of glucose or CHO in our body Sources: Grains, Vegetables

16

b. c.

Dextrins (Hydrolized Starch) Action of dry heat

If removed, the CHO or glucose content decreases Storage form of CHO or glucose in liver and muscles. The hormone glucagon is from alpha cells of pancreas that helps cells release energy.

Glycogen (Animal Starch)

Dietary Fiber (Roughage) Indigestible parts of plants because it cannot be broken down by enzymes. Optimal recommendation is 20 35g per day. Functions 1. Lower blood cholesterol levels 2. Prevents colon cancer by moving waste materials through the colon faster thus, reducing the colons exposure to potential carcinogens. 3. Prevents constipation, hemorrhoids, and diverticular disease by softening and increasing the size of stool. 2 Kinds of Dietary Fiber 1. Soluble Dietary Fiber

2.

Helps provide bulk for the intestines; bind cholesterol and excrete it to feces.

Gums, pectins, mucilages, and some hemi cellulose (found in whole grains) Insoluble Dietary Fiber (no energy value)

Cellulose (primary source of dietary fiber ; found in the skin of fruits, leaves and stems of vegetables, and legumes; gives bulk to the stool) Some hemi cellulose and Lignins (woody part of veggies such as carrots, asparagus, small seeds of strawberries)

Increase Intake 1. Flatulence - abdominal gas 2. Diarrhea 3. Obstruct GI Tract (if intake exceeds 50g) 4. Insoluble Dietary Fiber has binders (phytic acid or phytate) that prevent absorption of calcium, iron, zinc, and magnesium.

Sources of Water Soluble Fiber 1. Fruits or Pectin - apples, peaches, plums, bananas 2. Vegetables broccoli, carrots, cabbage 3. Grains oats, barley 4. Legumes dried peas, beans, lentils Sources of Water Insoluble Fiber 1. All vegetables 2. Fruit 3. Whole grain bread and cereals 4. Whole grain crackers 5. brown rice 6. Wild rice 7. Wheat bran Digestion and Absorption

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