Micronutrients Vitamins Minerals Macronutrients Water Carbohydrates Fat Protein 3 Main functions of nutrients 1 Provide energy 2 Contribute to cell body structure 3 Regulate body processes Dietary assessment Anthropometric measures physical dimensions Nutrient or metabolite in one or more body fluids Characteristics of health that can be seen during physical exam Relate back to diet nutrition 2 Dietary records 3 Food frequency questionnaires ranking Analytical observation Kcal g CHO x 4 kcal g Protein x 4 kcal g Fat x 9 kcal g Alcohol x 7 kcal g Growth Body composition Biochamical measures Clinical observations Dietary intake Direct observation 1 24 hr recall Single Multiple 6 core nutrition concepts 1 Adequacy 2 Balance 3 Caloric control 4 Nutrient Density 5 Moderation 6 Variety 45 65 20 35 10 35 AMDRs for adults CHO Fat Protein Dietary guidelines Two overarching concepts Physical Activity recommendations 150 min wk moderate OR 75 min wk aggressive 2 days strength training Food food component amount 1 Maintain caloric balance over time to achieve and sustain healthy weight 2 Nutrient Density Reduce sodium intake to 2300 mg d 1500 mg d if 51 high blood pressure diabetes kidney disease Saturated fat 10 of calories Dietary cholesterol 300 mg d It takes your stomach min to tell your brain you re full My Plate Define DRI Dietary reference intakes nutrient recommendations EAR Estimated average requirement amount that meets the nutrient requirement of 50 people in life stage gender group RDA recommended dietary allowance the amount that meets the needs of most people 98 in life stage gender group AI adequate intake when insufficient evidence to set EAR amount thought to be adequate for most people to maintain good health UL tolerable upper intake level highest level of daily nutrient intake the is likely to pose no risk Daily Value reference level only used on food labels comparison between products Essential nutrient a nutrient that must be obtained from food because the body either cannot make it or cannot make enough of it Digestion Primary organs o Mouth o Esophagus o Stomach o Small intestine o Large intestine o Rectum Assisting organs o Salivary glands o Liver o Gallbladder o Pancreas Bile emulsifier breaks down clumps of fat into smaller pieces increasing Sphincters surface area and allowing fat and water to blend Lymphatic system before entering bloodstream denatures proteins and kills many harmful bacteria HCL fat soluble nutrients absorbed into lymph bypass liver Vit B12 Iron Constipation Stool moves through system too slowly Too much water removed Rx eat plenty of insoluble fiber drink plenty of water PA Food labels supplements functional foods 5 mandatory components of a food label 1 Statement of identity 2 Net contents of package 3 Name and address of manufacturer packer distributer 4 List of ingredients 5 Nutrient information FDA proposed nutrients added to food label Update DV calcium and sodium Declare amount of Vit D andPotassium Vitamins A and E voluntary Add added sugars Remove calories from fat what kind of fat is more important Nutrient Calories Free 5 cal Low 40 cal Reduced less 25 fewer cal per serving Fat Sodium 0 5 g 5 mg 3 g 140 mg 25 less fat per serving 25 less sodium per Light If food contains 50 or more calories from fat then fat must be reduced Same as aboce If food is reduced by Phytochemicals Naturally occurring biologically active compounds found in plant serving 50 per serving derived foods Natural defense system of plants Neutralize free radicals Hormonal modulation Reduce inflammation GRAS generally recognized as safe substance Substance safetly used in food before 1958 Published scientidic evidence for its safety Trans Fat Delaney Clause No substance known to cause cancer in animals or humans should be added to food Controversial animals at any dose Ex saccharin cause bladder cancer in lab rats Supplements of a single nutrient might affect the status of other nutrients Carbohydrates Glucose produced by photosynthesis in plants Monosaccharides Fructose Glucose Galactose Disaccharides Sucrose glucose fructose Lactose glucose gaactose Maltose glucose glucose Polysaccharides Starch storage fom of energy in plants Glycogen storage form of energy in animals Fiber structural part of plant indigestible two types based on solubility Glycogen storage in animals humans 1 3 liver 2 3 skeletal muscle red blood cells also fetus and placenta CHO digestion Glucose is the preferred fuel for the brain central nervous system developing Mouth salivary amylase Stomach effects fiber Small intestine pancreatic amylase sucrose maltase lactase Large intestine fiber Fiber 1 Soluble Dissolves in water to form gel More easily digestible by bacteria in colon Actions within the body a Delay stomach emptying b Slows food transit time through small intestine c Cholesterol lowering effects 2 Insoluble Commonly found in vegetables and whole grains Actions within the body a Absorbs water and increases bulk b Increases GI motility reducing transit time through colon Benefits a Alleviates constipation b Lowers risk of diverticulosis and hemorrhoids c Promotes colon health decreases blood glucose Fiber recommendation 14g 1000 kcal consumed Insulin Glucagon increases blood glucose Epinephrine increases blood glucose Glycemic index Glycemic load effect of a food on blood glucose levels low is desirable Ketosis Lipids Digestion Mouth lingual lipase Stomach churning and gastric lipase Small intestine pancreatic lipase Short and medium chains absorbed in intestinal cells bloodstream Long chains micelle diffuse into cells reassemble new triglycerides enter lymphatic system packaged as chylomicrons enter different ways 3 types of lipids length and saturation 1 Triglycerides made of glycerol backbone and 3 fatty acids vary in chain Energy source Energy reserve Protein sparing Insulation Provides cushion Micronutrient carrier 2 Phospholipids synthesized by the body not essential glycerol 2FA phosphate nitrogen containing group Component of cell membrane Part of lipoproteins transport lipids Emulsifiers micelle formation 3 Sterols animal and plant origin Cholesterol animal origin major structural component or cell membrane important precursors for other Limit 300 mg d Major structural component of cell membrane Important precursor to other such as vitamin D bile sex hormones adrenal hormones Soybean oil canola oil flaxseed oil walnuts spinach kale salad greens HDL vs LDL Ex Saturated remaining