Beruflich Dokumente
Kultur Dokumente
Chapter 12
Fuel
1 Kcalorie = amount of heat it takes to raise the temperature of 1 liter of fluid 1 degree of centigrade. 2000 kcalorie or calories per day meets a person needs. 1000 calories = 1 kcalorie.
3 supply energy
Fat = 9 calories per gram Protein = 4 calories per gram Carbohydrates = 4 calories per gram
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Proteins
Forms
Recommended amount
Average is 15-16%
0.8 gram per kilogram of body weight 10-35% of total calorie intake
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Fats or Lipids
Linoleic acid Alpha-linoleic acid
stored energy and provides insulation and support for body organs Two fats 10% from saturated fats
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High Density Lipo-Protein (HDLs) good cholesterol Low Density Lipo-Protein (LDLs) bad cholesterol Absorbs Fat-soluble vitamins (A,D,E & K)
Make
Omega-3 fatty acids AMDR -5-10% Omega-6 fatty acids AMDR 0.6-1.2% Recommended Intake Adults
Only 3-4 teaspoons (15-20 grams) of vegetable oil per day AMDRs for total fat 20-35% American adults currently consume about 33% of total calories as fat.
11% Saturated 2-4% Trans fat
2010 McGraw-Hill Higher Education. All rights reserved.
Men 17 grams per day of linoleic and 1.6 grams of alpha-linoleic Women 12 grams per day of linoleic and 1.1 grams of alphalinoleic
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Carbohydrates
Supply
Digestion
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processing
Germ and bran are removed leaving just the starch of the endosperm
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and glucose levels Quick rise in glucose and insulin levels = high glycemic index
Eating high glycemic index foods may increase appetite May increase risk of diabetes and heart disease Unrefined grains, fruits, vegetables and legumes relatively low glycemic index
2010 McGraw-Hill Higher Education. All rights reserved.
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Dietary fiber nondigestible carbohydrate that is present naturally. Functional fiber nondigestible carbohydrate that has been isolated or synthesized. Total fiber is the sum of both. Soluble (viscous) fiber Insoluble fiber All plant substances 38 grams for adult men 25 grams for adult women Needs to come from foods not supplements
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Sources
Recommended
intake
Vitamins
Organic
(carbon-containing) substances required in small amounts to promote specific chemical reactions (catalyst) within a living cell. Thirteen vitamins:
Four Fat Soluble: A, D, E, and K. Nine Water Soluble: C and 8 B-complex vitamins. Thiamin (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, B-12, Biotin and Pantothenic acid.
Sources:
Human body does not manufacture most vitamins Abundant in fruits, vegetables and grains
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Minerals
Inorganic compounds. Helps to regulate body functions, aid in growth, maintenance of body tissues, and a catalyst for energy release. 17 essential minerals. Major minerals - 100 milligrams or more.
calcium, phosphorus, magnesium, sodium, sulfur, sodium, potassium and chloride.
and zinc
2010 McGraw-Hill Higher Education. All rights reserved.
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Water
You
are composed of about 50-60% water Can live up to 50 days without food , but only a few days without water Water and other beverages make-up 80-90% of your daily water intake Food and Nutritional Board
Men 3.7 total liters of water, with 3.0 liters (13 cups) coming from beverages Women 2.7 total liters of water, with 2.2 (9 cups) coming from beverages
2010 McGraw-Hill Higher Education. All rights reserved.
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Soy foods may help lower cholesterol levels Cruciferous vegetables render some carcinogenic compounds harmless Allyl sulfides (garlic and onions) boosts the cancer-fighting immune cells
2010 McGraw-Hill Higher Education. All rights reserved.
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Board of the National Academy of Sciences - developed RDAs and AI (adequate intake) Include standards for both recommended and maximum intakes Established standards for nutrient intake in order to prevent nutrient deficiencies Daily values U.S. Food and Drug Administration use on food labels
Based on 2000 calorie diet
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20
Management
Overweight and obesity are major public health problem Americans need to reduce the amount of calories Increase physical activity Make wiser food choices
Physical
Activity
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Guidelines for Americans and MyPyramid both emphasize eating a wide range of foods. Fruits and vegetables
41/2 cups or the equivalent of 9 servings each day
Dark green vegetables Orange vegetables Legumes
Whole
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Fats
Fats
and oils provide the essential fatty acids needed Total fat: 20-35% of total daily calories Saturated Fat: Less than 10% of total calories Trans fat: as little as possible Cholesterol: Less than 300 mg per day
2010 McGraw-Hill Higher Education. All rights reserved.
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Carbohydrates
Important
energy source Fiber promotes healthy digestion and helps reduce the risk of type 2 diabetes and heart disease Consumption of foods and beverages high in added sugar should be avoided
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Remind consumers to make healthy food choices Personalization Daily physical activity Moderation Proportionality Variety Gradual improvement
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Serving Sizes
Grains
- 1 slice of bread,1 small muffin (2.5 diameter), 1 cup ready-to-eat cereal flakes 1 cup raw leafy vegetables, 1/2 cup cooked or raw vegetables, 1/2 cup of vegetable juice cup fresh, canned, or frozen fruit, 1/2 cup 100% fruit juice,1 small whole fruit, 1/4 cup dried fruit, 3/4 cup fruit juice
2010 McGraw-Hill Higher Education. All rights reserved.
Vegetable
Fruit
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Serving Sizes
Milk/Dairy
cup ricotta cheese,1.5 oz natural cheese,2 oz. Processed cheese. Meat and Beans 1 ounce cooked lean meat,.1/4 cup cooked dry beans or tofu, 1 egg, 1 tablespoon peanut butter, ounce nuts or seeds Oils Discretionary Calories, solid fats, and added sugars
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and Teenagers College Students Older Adults Athletes People with Special Health Concerns
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of Foodborne Illnesses
Campylobacter jejuni Salmonella Shigella Escherichia coli Listeria monocytogenes Staphylococcus Clostridium botulinum Norovirus
Preventing
illnesses
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Do not eat shark, swordfish, king mackerel, or tilefish Eat up to 12 ounces a week of a variety of fish or shell fish Check advisories about the safety of recreationally caught fish.
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allergies
Reaction of the bodys immune system Affect 2% of the adult population 4-6% of infants 90% of food allergies
Cows milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish
Food
intolerances
37
Problem lies with metabolism rather than with the immune system. Nutrition Basics
2010 McGraw-Hill Higher Education. All rights reserved.
Nutrition Basics
Chapter 12