Chapter 9 Lecture Health: The Basics Tenth Edition Eating for a Healthier You

Chapter 9 Lecture

Health: The BasicsTenth Edition

Eating for aHealthier You

© 2013 Pearson Education, Inc.

OBJECTIVES

• Describe the factors that influence decisions about nutrition.

• List the six classes of nutrients, and explain the primary functions of each and their roles in maintaining long-term health.

• Discuss how to eat healthfully, including what is a healthful diet, how to use the MyPlate plan, information about supplement use, and reading food labels.

• Discuss the unique challenges that college students face when trying to eat healthy foods and the actions they can take to eat healthfully.

• Explain food safety concerns facing Americans and people in other regions of the world.


Healthy Eating: An Overview

• Hunger: The physiological impulse to seek food, prompted by the lack or shortage of basic foods needed to provide the energy and nutrients needed to support 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


The Digestive Process


Essential Nutrients for Health

• 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.


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 50–60% water by weight.

• Water is obtained through foods and beverages that are consumed.



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; 9 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.


Complementary Proteins


How Much Protein Do I Need?

• Few Americans suffer from protein deficiency.

• The average American consumes more than 78 grams of protein daily, mostly from animal sources.

• Recommended intake is only 0.8 grams protein per kilogram of body weight.


Carbohydrates

• Are the best fuel source and provide energy quickly and efficiently.

• Carbohydrates supply energy needed to sustain normal daily activity. They are metabolized faster and more efficiently than 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.


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"


Fiber

• Insoluble • Found in bran, whole-grain breads, and most fruits

and vegetables• Found to reduce risk of several forms of cancer

• Soluble • Found in oat bran, dried beans, and some fruits

and vegetables• Helps lower blood cholesterol levels• Helps reduce risk of cardiovascular disease


Whole Grains versus Refined Grains


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 20–35 grams per day.

• Eat fewer refined carbohydrates.


ABC News Video: How Much Sugar?

Discussion Questions

1. What is the triple threat from consuming too much added sugar?

2. What are three tips for cutting out added sugar in your diet?

3. What are the health benefits of cutting out extra sugar from your diet?


Fats (Lipids)

• Misunderstood but a 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% 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% 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.


Fat and Trans Fatty Acid

• Types of Dietary Fat– Saturated are mainly from animal sources and are

solid at room temperature.– Unsaturated generally come from plants and are

usually liquid at room temperature.

• Avoiding Trans Fatty Acid– Created by process of making liquid oil into a solid.– Increases LDL levels while lowering HDL levels.

• Eating trans fat increases risk of coronary and heart disease and sudden cardiac death.

– Found in many margarines, baked goods, and restaurant deep-fried foods.


Percentages of Saturated, Polyunsaturated, Monounsaturated and Trans Fats in Common Vegetable Oils


Is More Fat Ever Better?

• Moderation is key. No more than 7 to 10% of your total calories should come from saturated fat and no more than 35% should come from all forms of fat.– Eat fatty fish.– Use healthier oils (including olive oil).– Eat green, leafy vegetables.– Eat walnuts and use walnut oil.– Eat ground flaxseed.


Essential Nutrients for Health

• To Reduce Your Overall Intake of Less Healthy Fats– Read food labels.– Use olive oil for cooking.– Chill soups and stews and scrape off any fat that hardens.– Hold the creams and sauces.– Fill up on fruits and vegetables.– Avoid margarine with trans fatty acids.– Choose lean meat, fish, and poultry.– Eat fewer cold cuts and less bacon, sausages, hot dogs,

and organ meats.– Choose nonfat dairy products.– Use substitutes for higher-fat products.


ABC News Video: Which Fish Is Safest to Eat?


1. What types of fish have high levels of mercury and should be avoided by children and pregnant women?

2. What types of fish are lower in mercury and are safer to eat?

3. What is the greatest health danger of consuming too much mercury in your diet?


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 accumulations may cause cirrhosis-like symptoms.

– Water soluble—dissolve in water. B-complex vitamins and vitamin C are water soluble. These are generally excreted and cause few toxicity problems.


Antioxidants

• Antioxidants– Often in functional foods– Most common are vitamin C, vitamin E, and beta-carotene.– Free radicals damage or kill healthy cells.– Antioxidants scavenge free radicals, slow their formation, and

repair oxidative stress damage.

• Carotenoids– Lycopene (in tomatoes, papaya, pink grapefruit, and guava)

reduces the risk of cancer.– Lutein (in green leafy vegetables, spinach, broccoli, kale, and

brussels sprouts) protects the eyes. • Vitamin D

– Formed when skin is exposed to the sun.– Improves bone strength, helps fight infections, lowers blood

pressure.


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.


Sodium and Calcium

• Sodium– Necessary for regulation of blood and body fluids,

transmission of nerve impulses, heart activity, and certain metabolic functions.

– Recommended consumption less than 1 teaspoon 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 cell.

– Most Americans do not consume the recommended amount of 1,000 to 1,200 mg/day.


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 10 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

• Men who consume excess iron have a higher risk of gallstones.


DRIs: Recommended Intakes for Nutrients

• Dietary Reference Intake (DRIs): a list of 26 nutrients essential to maintaining health

• Recommended Daily Allowances (RDAs): the reference standard for intake levels necessary to meet the nutritional needs of 97–98% of healthy individuals

• Adequate Intake (AI): the recommended average daily nutrient intake level when there is not enough research to determine the full RDA

• Tolerable Upper Intake Level (UL): the highest amount of a nutrient that an individual can consume daily without risk of adverse effects

• Acceptable Macronutrient Distribution Range (AMDR): the range of intakes for carbohydrates, fat, and protein associated with a reduced risk of chronic disease, that provides adequate levels of essential nutrients


How Can I Eat More Healthfully?

• What Is a Healthful Diet?– A healthful diet should be

• Adequate• Moderate• Balanced• Varied• Nutrient dense


Trends in Per Capita Nutrient Consumption


Dietary Guidelines for Americans, 2010

• MyPlate plan• 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% milk.

• Foods to reduce– Compare sodium in foods such as soup, bread, and

frozen meals – choose foods with lower numbers.– Drink water instead of sugary drinks.


MyPlate Plan


How Can I Eat More Healthfully? (cont.)

• 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


Serving Size Card


Read the Labels

• % Daily Value (%DV)

• Other claims include– Nutrient content claims– Structure and function claims– Dietary guidance claims– Qualified health claims– Health claims


Reading a Food Label


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.


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.


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.– Avoid lard-based or other saturated-fat products and trans fats.

– 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.


ABC News Video: You Are What You Eat

Discussion Questions1. Do you think it is a good idea for restaurants to post

calorie content for the food on their menus? Would knowing the calorie content of a particular food keep you from ordering it?

2. What are the goals of including calorie content of foods on restaurant menus?

3. Why are "healthy" options in danger of being removed from restaurant menus?

4. How can restaurants respond responsibly to progressive laws such as the one requiring the posting of calorie information on menus?


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.

– Ask the food services manager about providing additional healthy options.


Is Organic for You?

• 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.


ABC News Video: Going Green


1. What relationship exists between the loss of local farmland and the quality of food in supermarkets?

2. What is the primary goal of green markets?

3. What are some benefits of purchasing food at green markets?


Food Safety: A Growing Concern

• Food-borne pathogens sicken over 48 million people and cause 128,000 hospitalizations and 3,000 deaths per year.

• Signs of food-borne illness– Cramping

– Nausea

– Vomiting

– Diarrhea

• Symptoms occur from 30 minutes after eating to several days or weeks later.


Contributing Factors to the Increase in Food-borne Illnesses• Moving to a heart-healthy diet has spurred demand for

fresh foods not in season most of the year. About 70% of fruits and vegetables eaten here come from Mexico.

• Food can be contaminated by tainted water, animal fertilizers, by people who have not washed their hands properly after using the toilet, or because the food was not subjected to the rigorous pesticide standards in the United States.

• Introduction of pathogens to new geographic regions• Insufficient education about food safety• Globalization of the food supply, climate change, and

global warming


Avoiding Risks in the Home

• Unsafe handling of food in the home results in more than 30% 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.


Food Sensitivities

• 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


Genetically Modified Food Crops

• Genetic modification involves the insertion or deletion of genes into the DNA of an organism.

• About 75% of the soy and about 40% of the corn used in processed foods are genetically modified.

• The World Health Organization states that no effects on human health have been shown from the consumption of GM foods.

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Chapter 9 Lecture Health: The Basics Tenth Edition Eating for a Healthier You