The Basics Health

13th Edition

Chapter 10
Nutrition: Eating for a
Healthier You

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 Learning Objectives
10.1 List the six classes of nutrients, and explain the primary functions
of each.
10.2 Explain how the dietary guidelines for Americans and how the
MyPlate food guideline system can help you follow a healthful eating
pattern.
10.3 Discuss strategies for healthful eating, including how to read food
labels, the role of vegetarian diets and dietary supplements, how to eat
mindfully, and how to choose healthful foods on and off campus.
10.4 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 adult American consumes more than 83 grams of protein
daily, mostly from high fat 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. Less than 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.

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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
• Most Americans exceed these limits
• 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.
• Good vegetable sources include broccoli, cauliflower, and many
peas and beans
• 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
• 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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Dietary Guidelines for Americans, 2015-2020
• Guidelines include:
• Follow a healthy eating pattern across the lifespan. Including:
• Variety of vegetables of different types and colors, plus legumes.
• Fruits, especially whole fruits.
• Grains, at least half of which are whole grains
• Fat­free or low­fat dairy choices
• A variety of lean ­protein foods. Nuts, seeds, legumes and lean meat sources
• Oils (focus on monounsaturated)
• Focus on variety, nutrient density, and amount.
• These foods have high level of nutrients and fiber for a relatively low number
of calories.
• Limit calories from added sugars and saturated fats, and reduce sodium intake.
• Shift to healthier food and beverage choices

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Trends in Per Capita Nutrient Consumption

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The MyPlate System

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MyPlate Messages

• Eat nutrient-dense foods

• Eat seafood twice each week
• Reduce empty-calorie foods
• Cakes, cookies, pastries, and donuts
• Sodas, energy drinks, sports drinks, and fruit drinks
• Cheese
• Pizza
• Ice cream
• Engage in Physical activity

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Mindful, Healthful Eating—Read the Labels
• Percent daily value (%DV)
• Lets you know how a serving of food will contribute to nutrient
levels in your diet.
• Calories per serving and serving size
• 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 94 million people, cause 55,961
hospitalizations and 1351 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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