Chapter 3 Nutrition Final

Nutrition
Chapter 3
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Nutritional Requirements:
Components of a Healthy Diet
Essential
nutrients = substances the body

must get from food because it cannot
manufacture them at all or fast enough to
meet its needs
Proteins
Carbohydrates
Fats
Vitamins
Minerals
Water
Sources of Energy in the

Diet
ProteinsThe Basis of Body

Structure
Protein = a compound made of amino acids

that contains carbon, hydrogen, oxygen, and
nitrogen
Of twenty common amino acids in foods, nine
are essential
Proteins form key parts of the bodys main
structural componentsmuscles and bones
and of blood, enzymes, cell membranes, and
some hormones
Complete and Incomplete

Proteins
Complete protein sources = foods that supply all

the essential amino acids in adequate amounts
Meat, fish, poultry, eggs, milk, cheese, and soy
Incomplete protein sources = foods that supply
most but not all essential amino acids
Plants, including legumes, grains, and nuts
Protein Sources
3
ounces lean meat, poultry, or fish

1/2 cup tofu
2025
grams of protein
cup legumes
1520
grams of protein
cup milk or yogurt or 1-1/2 ounces

cheese
812
grams of protein
Cereals,
24
grains, nuts, vegetables
grams of protein per serving

Recommended Protein
Intake
Adequate
daily intake of protein =

0.8 gram per kilogram (0.36 gram
per pound) of body weight
Acceptable Macronutrient Distribution
Range = 1035% of total daily
calories as protein
FatsEssential in Small
Amounts
Fats
supply energy, insulate the body,

support and cushion organs, absorb fatsoluble vitamins, add flavor and texture
to foods
Essential fats (linoleic acid and alphalinolenic acid) are key regulators of
body process such as the maintenance
of blood pressure and the progress of a
healthy pregnancy
Types and Sources of Fats
Saturated fat = a fat with no carbon-carbon double

bonds; usually solid at room temperature
Monounsaturated fat = a fat with one carboncarbon double bond; usually liquid at room
temperature
Found primarily in animal foods and palm and coconut oils
Found in certain vegetables, nuts, and vegetable oils
Polyunsaturated fat = a fat with two or more

carbon-carbon double bonds; usually liquid at room
temperature
Found in certain vegetables, nuts, and vegetable oils and in

fatty fish
Types and Sources of Fats

Two
key forms of polyunsaturated fats:
Omega-3
fatty acids are produced when the

endmost double bond of a polyunsaturated fat
occurs three carbons from the end of the fatty acid
chain
Found
primarily in fish
Omega-6
fatty acids are produced when the

endmost double bond of a polyunsaturated fat
occurs six carbons from the end of the fatty acid
chain
Found
primarily in certain vegetable oils, especially corn,

soybean, and cottonseed oils
Comparison of Dietary Fats
Total Fat Content of Foods
Trans Fatty Acids

The
process of hydrogenation, in which

hydrogens are added to unsaturated fats,
produces a mixture of saturated fatty acids
and standard and trans forms of
unsaturated fatty acids
Trans fatty acids have an atypical shape
that affects their chemical activity
Fats and Health
Fats affect blood cholesterol levels

Low-density lipoprotein (LDL) = bad
cholesterol
High-density lipoprotein (HDL) = good
cholesterol
Saturated and trans fats raise levels of
LDL; trans fats also lower levels of HDL
Unsaturated fats lower levels of LDL
Fats and Health

Fats
also affect triglyceride levels,

inflammation, heart rhythm, blood
pressure, and cancer risk
Best
choices =
monounsaturated fats and
polyunsaturated omega-3 fats
Limit intake of saturated and
trans fats
Saturated and Trans Fats:

Comparing Butter and Margarine
SOURCE: Food and Drug Administration
Total, Saturated, and Trans Fat

Content of Selected Foods
SOURCE: Food and Drug Administration
Fats and Health
Recommended Fat Intake

Adequate
daily intake of fat:

Men
Women
Linoleic acid
17 grams
12 grams
Alpha-linolenic
acid
1.6 grams
1.1 grams
= about 34 teaspoons of vegetable oil
Acceptable Macronutrient Distribution Range =

2035% of total daily calories as fat
CarbohydratesAn Ideal
Source of Energy
The primary function of dietary carbohydrate is to

supply energy to body cells
Some cells, such as those in the brain, nervous
system, and blood, use only carbohydrates for fuel
During high-intensity exercise, muscles get most of
their energy from carbohydrates
During digestion, carbohydrates are broken into
single sugar molecules such as glucose for
absorption; the liver and muscles take up glucose
and store it in the form of glycogen
Simple and Complex

Carbohydrates
Simple
carbohydrates contain one or two

sugar units in each molecule
Found naturally in fruits and milk and added to many

other foods
Include sucrose, fructose, maltose, and lactose
Complex
carbohydrates consist of chains of

many sugar molecules
Found in plants, especially grains, legumes, and tubers

Include starches and most types of dietary fiber
Whole Grains
Before they are processed, all grains

are whole grains consisting of an inner
layer of germ, a middle layer called the
endosperm, and an outer layer of bran
During processing, the germ and bran
are often removed, leaving just the
starchy endosperm
Refined carbohydrates usually retain
all the calories of a whole grain but
lose many of the nutrients
Refined Carbohydrates
Versus Whole Grains
Whole grains are higher than refined

carbohydrates in fiber, vitamins, minerals, and
other beneficial compounds
Whole grains take longer to digest
Make people feel full sooner

Cause a slower rise in glucose levels
Choose foods that have a whole grain as the first

item on the ingredient list on the food label
Whole wheat, whole rye, whole oats, oatmeal, wholegrain corn, brown rice, popcorn, barley, etc.
Choose
per day
3 or more servings of whole grains
Glycemic Index
Consumption of carbohydrates causes insulin and

glucose levels in the blood to rise and fall
Glycemic index = a measure of how the ingestion
of a particular food affects blood glucose levels
Foods with a high glycemic index cause quick and
dramatic changes in glucose levels
Diets rich in high glycemic index foods are linked
to increased risk of diabetes and heart disease
Acceptable Macronutrient
Distribution Ranges: Summary
Protein
= 1035% of total daily
calories
Fat = 2035% of total daily
calories
Carbohydrate = 4565% of total
daily calories
FiberA Closer Look

Dietary
fiber = nondigestible
carbohydrates and lignin that are present
naturally in plants
Functional fiber = nondigestible
carbohydrates isolated from natural
sources or synthesized in a lab and added
to a food or supplement
Total fiber = dietary fiber + functional
fiber
Types of Fiber
Soluble
(viscous) fiber = fiber that dissolves

in water or is broken down by bacteria in the
large intestine
Slows
the bodys absorption of glucose

Binds cholesterol-containing compounds
Insoluble
in water
fiber = fiber that doesnt dissolve
Makes
feces bulkier and softer

Helps prevent constipation, hemorrhoids, and
diverticulitis
Sources of Fiber
All
plant foods contain fiber, but

processing can remove it
Good sources of fiber:
Fruits
(especially whole, unpeeled fruits)

Vegetables
Legumes
Oats (especially oat bran)
Whole grains and wheat bran
Psyllium (found in some cereals and laxatives)
Recommended Intake of
Fiber
Women
= 25 grams per day

Men = 38 grams per day
Americans
currently consume about

half this amount
WaterA Vital Component

Human body is composed of about 60% water;
you can live only a few days without water
Foods and fluids you consume provide 8090%
of your daily water intake
Adequate intake to maintain hydration:
Women need to drink about 9 cups of fluid per day

Men need to drink about 13 cups of fluid per day
Drink in response to thirst; consume additional

fluids for heavy exercise
Other Substances in Food:

Antioxidants
Antioxidant = a substance that protects against

the breakdown of body constituents by free
radicals; actions include binding oxygen,
donating electrons to free radicals, and
repairing damage to molecules
Free radical = a chemically unstable, electron-seeking

compound that can damage cell membranes and
mutate genes in its search for electrons
Many fruits and vegetables are rich in

antioxidants such as vitamin C, vitamin E,
selenium, and carotenoids
Antioxidants Donate Electrons

and Stabilize Free Radicals
Other Substances in Food:

Phytochemicals
Phytochemical = a naturally occurring substance

found in plant foods that may help prevent and
treat chronic diseases
Examples:
Certain proteins in soy foods
Sulforaphane in cruciferous vegetables (cabbage,
broccoli, brussels sprouts, kale, cauliflower)
Allyl sulfides in garlic and onions
Fruits and vegetables are rich in phytochemicals
Leading Sources of Calories

in the American Diet
1. Regular soft drinks (7.1% of total calories)
2. Cake, sweet rolls, doughnuts, pastries (3.6%)
3. Hamburgers, cheeseburgers, meat loaf (3.1%)
4. Pizza (3.1%)
5. Potato chips, corn chips, popcorn (2.9%)
6. Rice (2.7%)
7. Rolls, buns, English muffins, bagels (2.7%)
8. Cheese or cheese spread (2.6%)
9. Beer (2.6%)
10. French fries, fried potatoes (2.2%)
Source: Block, G. 2004. Foods contributing to energy intake in the U.S.: Data from NHANES III and NHANES 1999
2000. Journal of Food Composition and Analysis 17: 439447.
Dietary Guidelines for

Americans
Choose
and prepare foods with little salt
2300
mg daily limit
1500 mg daily limit for older adults, African
Americans, and people with hypertension
Consume
potassium-rich foods
Leafy
green vegetables, sweet and white potatoes,

winter squash, soybeans, tomato sauce, bananas,
peaches, apricots, cantaloupes, and orange juice
Dietary Guidelines for

Americans
If
you drink alcoholic beverages, do so

in moderation, in situations that do not
put yourself or others at risk
No
more than 2 drinks per day for men

No more than 1 drink per day for women
Some groups should not drink at all
Food Labels
Read labels to
learn more
about
your food
choices.
Food Additives
Most
widely used are sugar, salt, corn

syrup, citric acid, baking soda, vegetable
colors, mustard, pepper
Concerns about some additives:
Monosodium
glutamate (MSG) causes some

people to experience episodes of sweating and
increased blood pressure
Sulfites cause severe reactions in some people
Check food labels
Foodborne Illness
Most foodborne illness is caused by pathogens
(disease-causing microorganisms)
You cant tell by taste, smell, or sight whether
a food is contaminated
To prevent foodborne illness, handle, cook, and
store foods in ways that prevent
microorganisms from spreading and multiplying
New threat: bovine spongiform encephalopathy
(BSE or mad cow disease)
Organic Foods
Organic = a designation applied to foods grown and
produced according to strict guidelines limiting the use of
pesticides, nonorganic ingredients, hormones, antibiotics,
genetic engineering, irradiation, and other practices
Organic foods tend to

have lower levels of
pesticide residues than
conventionally grown crops
Guidelines for Fish

Consumption
To avoid harmful effects of mercury, guidelines

have been set for women who are or who may become
pregnant, as well as nursing mothers:
Do not eat shark, swordfish, king mackerel, tilefish

Eat up to 12 ounces per week of a variety of fish and shellfish;
limit consumption of albacore tuna to 6 ounces per week
Check advisories about locally caught fish; if no information is
available, limit to 6 ounces per week
Same guidelines for children, but smaller servings

To avoid exposure to PCBs in farmed fish, some
experts recommend a limit of 8 ounces of farmed
salmon per month
A Personal Plan: Applying

Nutritional Principles
Assess
your current diet

Set goals for change
Try additions and substitutions to
bring your current diet closer to your
goals
Plan ahead for challenging situations
Nutrition
Chapter 8

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Nutrition

nutrients = substances the body

Sources of Energy in the

ProteinsThe Basis of Body

Protein = a compound made of amino acids

Complete and Incomplete

Complete protein sources = foods that supply all

ounces lean meat, poultry, or fish

cup milk or yogurt or 1-1/2 ounces

grains, nuts, vegetables

grams of protein per serving

daily intake of protein =

supply energy, insulate the body,

Types and Sources of Fats

Saturated fat = a fat with no carbon-carbon double

Found primarily in animal foods and palm and coconut oils

Found in certain vegetables, nuts, and vegetable oils

Polyunsaturated fat = a fat with two or more

Found in certain vegetables, nuts, and vegetable oils and in

Types and Sources of Fats

key forms of polyunsaturated fats:

fatty acids are produced when the

fatty acids are produced when the

primarily in certain vegetable oils, especially corn,

Comparison of Dietary Fats

Total Fat Content of Foods

Trans Fatty Acids

process of hydrogenation, in which

Fats and Health

Fats affect blood cholesterol levels

Fats and Health

also affect triglyceride levels,

Saturated and Trans Fats:

SOURCE: Food and Drug Administration

Total, Saturated, and Trans Fat

SOURCE: Food and Drug Administration

Fats and Health

Recommended Fat Intake

daily intake of fat:

= about 34 teaspoons of vegetable oil

Acceptable Macronutrient Distribution Range =

The primary function of dietary carbohydrate is to

Simple and Complex

carbohydrates contain one or two

Found naturally in fruits and milk and added to many

carbohydrates consist of chains of

Found in plants, especially grains, legumes, and tubers

Before they are processed, all grains

Whole grains are higher than refined

Make people feel full sooner

Choose foods that have a whole grain as the first

3 or more servings of whole grains

Consumption of carbohydrates causes insulin and

= 1035% of total daily

FiberA Closer Look

(viscous) fiber = fiber that dissolves

the bodys absorption of glucose

fiber = fiber that doesnt dissolve

feces bulkier and softer

plant foods contain fiber, but

(especially whole, unpeeled fruits)

= 25 grams per day