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GRAINSMake half your
grains whole
VEGETABLESVary your veggies
FRUITSFocus on fruits
OILSKnow your fats
MILKGet your calcium-
rich foods
MEAT & BEANS
Go lean on protein
Eat at least 3 oz.of whole-grain breads, cereal, crackers, rice, or pasta every day.
Look for “whole” before the grain name on the list of ingredients.
Eat more dark- green veggies.
Eat more orange veggies.
Eat more dry beans and peas.
Eat a variety of fruits.
Choose fresh, frozen, canned, or dried fruit.
Go easy on fruit juices.
Make the most of your fat sources from fish, nuts, and vegetable oils.
Limit your solid fats like butter, stick margarine, shortening, and lard.
Go low-fat or fat-free.
If you don't or can't consume milk, choose lactose-free products or othercalcium-rich sources.
Choose low-fat or lean meats and poultry.
Bake it, broil it, or grill it.
Vary your choices— with more fish, beans, peas, nuts, and seeds.
FRUITSFocus on fruits
Figure 14.16
Carbohydrates• Primary source of energy• 45–65% of caloric intake should be carbohydrates• Simple carbohydrates: sugars• Complex carbohydrates: starch, glycogen, fiber
Complex Carbs: 2 Types of Fiber
Adds bulk;stimulates “regularity”
Binds with cholesterol,preventing its GI absorption
InsolubleFiber
SolubleFiber
Fiber Benefits the Colon
• Vegetables, fruits, grains• Indigestible material – contributes bulk to feces • Problems with a low-fiber diet– Contributes to chronic constipation, hemorrhoids,
diverticulosis– May be associated with higher risk of colon cancer
Lipids• Saturated fats – Meat, dairy products, palm kernel oil– Tend to raise LDL (“bad”) cholesterol
Lipids• Unsaturated fats– Plant sources, olive, safflower, corn, canola oils– Certain cold water fish (omega-3 fatty acids)– Tend to lower LDL (“bad”) cholesterol– Linked to reduced risk of heart disease
Proteins• 20 different amino acids– 12 can be made by the human body– 8 essential amino acids must be ingested in foods
PhenylalanineValine
ThreonineTryptophanIsoleucine
MethionineLeucineLysine
Complete Proteins• Complete proteins: contain all 20 amino acids
EggsMilk productsMeatPoultry TofuSoymilkEdamame
Figure 14.17
Animal products:MeatsFish
Nuts, seeds:AlmondsCashewsCoconutEnglish walnutsHazelnutsPecansSunflower seedsSesame seeds
Nuts, seeds:Hazelnuts
Nuts, seeds:AlmondsEnglish walnuts
Fresh vegetables:AsparagusBroccoliGreen peasMushroomsPotatoes
Legumes:Beans (dried)GarbanzosLima beansMung beansPeanuts
Legumes:Beans (dried)Black-eyed peasChickpeasLentilsLima beansMung beansPeanuts
Legumes:Peanuts
Cereal grains:BarleyCornOatsRiceRyeWheat
Fresh vegetables:Green peasMushroomsSwiss chard
Legumes:SoybeanTofuSoy milk
Cereal grains:Wheat germ
Dairy products:MilkCheesesYogurtEggs
Complete proteins Incomplete proteins:low in lysine
Incomplete proteins:low in methionine
Incomplete proteins:low in tryptophan
Vitamins Are Essential for Normal Function
• At least 13 different vitamins
• Two groups– Fat soluble • Absorbed with fats and stored
in adipose tissue
– Water soluble • Stored only briefly• Must be consumed on a
regular basis
Minerals• 21 essential minerals• Roles– Chemical structure of bone (calcium, phosphorus)– Nerve and muscle activity (sodium, potassium, calcium)
Weight Control: Energy Consumed Versus Energy Spent
• Basic metabolic rate (BMR)– Number of calories needed – Influencing factors• Gender and body composition• Age• Health• Stress• Food intake• Genetics
Weight Control: Energy Consumed Versus Energy Spent
• Energy balance and body weight– Caloric content• Fat = 9 calories/gram• Proteins and sugars = 4 calories/gram
– Excess intake leads to increased storage (weight)
4'10"
5'0"
5‘2"
5‘4"
5‘6"
5‘8"
5‘10"
6‘0"
6‘2"
6‘4"
6‘6"
50 75 100 125 150 175 200 225 250
Weight in pounds
Underweight Healthy weight Overweight Obese
Body mass index (BMI)18.5 25 30
Hei
ght
275
Figure 14.18
Disorders• Lactose intolerance: difficulty digesting milk• Peptic ulcers: caused by infection with Helicobacter
pylori• Celiac disease: gluten (wheat protein) intolerance• Diverticulosis: weakness in wall of intestine• Colon polyps: noncancerous growths on mucosa
Disorders of Accessory Organs• Hepatitis: inflammation of the liver– Three common types caused by viruses• Hepatitis A: transmitted by food, water• Hepatitis B: transmitted by body fluids, blood• Hepatitis C: transmitted by infected blood
• Gallstones: crystals may form in gallbladder and obstruct flow of bile
Disorders of the Digestive System• Malnutrition: too many or too few nutrients– 13% of the world’s population is undernourished
• Obesity– Pandemic
Disorders of the Digestive System• Eating disorders– Anorexia nervosa: excessive dieting– Bulimia: binge eating followed by purging behaviors
Food Choices
BR Heath Bar Shakeunhealthiest drink in America Glaceau VitaminWater
worst “healthy” drinkJamba JuicePB Power Smoothieworst smoothie
Take-Home Exercise
Next time you pick up a food item, look at the label.
How much sugar does it contain?Any high-fructose or corn syrup?
Does it have trans-fat?Partially hydrogenated anything?How much/what kind of protein?
Then ask yourself Is it worth the money, and do you really want it in your body?
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