HE ED110 Lecture Notes - Lecture 5: Independent Community And Health Concern, Campylobacter Jejuni, Triglyceride
21 Jun 2018
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Chapter 5
Learning Objectives
1. List the essential nutrients, and describe the functions they perform in the body
2. Describe the guidelines that have been developed to help people choose a healthy diet,
avoid nutritional deficiencies, and reduce their risk of diet-related chronic diseases
3. Discuss nutritional guidelines for vegetarians and for special population groups
Learning Objectives
4. Explain how to use food labels and other consumer tools to make informed choices
about foods
5. Put together a personal nutrition plan based on affordable foods that you enjoy and
that will promote wellness, today as well as in the future
6 Years of Eating!
In your lifetime you will spend about six years eating
70,000 meals, 54 metric tons of food
What you eat can have a profound effects on your health and well being
Nutritional habits help determine your risk of major chronic diseases, including heart
disease, cancer, stroke, and diabetes
Nutritional Requirements:
Components of a Healthy Diet
50 essential nutrients
Essential nutrients are substances the body must get from foods because it cannot
manufacture them at all or fast enough to meets its needs
◦Macronutrients are required by the body in large amounts and include protein,
fat, and carbohydrate
◦Micronutrients are required by the body in small amounts and include vitamins
and minerals
◦Digestion is the process of breaking down foods in the gastrointestinal tract into
compounds the body can absorb
Nutritional Requirements:
Components of a Healthy Diet
Digestion allows us to obtain these nutrients from our food
Calories
Energy in food is expressed as kilocalories (1 kilocalorie = 1000 calories)
1 kilocalorie=amount of heat it takes to raise the temperature of 1 litre of water
one degree Celsius
A person needs approximately 20o0 kilocalories per day to meet his or her energy needs
Of the six classes of essential nutrients, three supply energy
Fat = 9 calories per gram
Protein = 4 calories per gram
Carbohydrate = 4 calories per gram
Proteins: The Basis of Body Structure
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Proteins form important parts of the body’s main structural components: muscles and
bones.
Amino acids are the building blocks of proteins.
Complete proteins supply all the essential amino acids in adequate amounts while
incomplete proteins do not.
Adequate daily intake of protein for adults is 0.8 grams per kilogram of body weight.
Fats: Essential in Small Amounts
Also known as lipids, fats are the most concentrated source of energy.
Fats stored in the body are usable energy, help to insulate your body, and support and
cushion your organs.
Differences in the fatty acid structure within a triglyceride result in different types of
fats.
Types and Sources of Fats
Saturated fatty acids
Solid at room temperature and are generally found naturally in animal products
Monounsaturated and polyunsaturated fatty acids
Liquid at room temperature and usually come from plant sources
Hydrogenation
A mixture of saturated and unsaturated fatty acids
Trans fatty acids
Fats and Health
Different types of fats have very different effects on health.
Saturated and trans fatty acids increase low-density lipoprotein (bad cholesterol)
Monounsaturated fatty acids increase levels of high-density lipoproteins (good
cholesterol)
Omega-3 fatty acids have heart-healthy effects.
Most Canadians consume sufficient amounts of essential fats; limiting unhealthy fats is a
much greater health concern.
Carbohydrates: An Ideal Source of Energy
An essential nutrient which supplies energy to body cells
Two groups
Simple carbohydrates provide sweetness and are found naturally in fruits, milk,
and are added to soft drinks, fruit drinks, candy, sweet desserts
Sucrose, fructose, maltose, lactose
Complex carbohydrates include starches and dietary fibre
Grains, legumes, tubers
Carbohydrates: An Ideal Source of Energy
During digestion, carbohydrates are broken down into glucose which stimulates the
pancreas to release insulin which allows cells to use the glucose for energy.
Diabetes mellitus occurs when someone has difficulty controlling blood glucose levels.
Refined Carbohydrates Versus Whole Grains
All grains are whole grains before processing
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During processing, the germ and bran are removed leaving just the starchy endosperm
Carbohydrates: An Ideal Source of Energy
Insulin and glucose levels rise and fall following a meal or snack containing any type of
carbohydrate
Glycemic index is a measure of how the ingestion of a particular food affects blood
glucose levels
Choosing food based on glycemic index is challenging; the body’s response to
carbohydrates depends on many factors.
Carbohydrates: An Ideal Source of Energy
Experts recommend that adults consume 45%-65% of their total daily calories as
carbohydrate.
The focus should be on consuming a variety of foods rich in complex carbohydrates,
especially whole grains.
Fibre: A Closer Look
Fibre is a nondigestible carbohydrate provided by plants, providing bulk for fecal
elimination
Fibre can be broken down by bacteria into acids and gas which may result in intestinal
gas
Consumption of fibre is necessary for good health
Dietary fibre + functional fibre = total fibre
Fibre: A Closer Look
Soluble fibre dissolves in water or is broken down by bacteria
Insoluble fibre does not dissolve in water and cannot be broken down by bacteria
Sources of Fibre & Recommended Intake
All plants contain some dietary fibre
The processing of packaged foods can remove fibre
Sources of Fibre & Recommended Intake
To reduce the risk of chronic disease and maintain intestinal health, Health Canada
recommends a daily fibre intake of 38 grams for adult men and 25 grams for adult
women
Canadians consume about half the recommended intake
Vitamins: Organic Micronutrients
Vitamins are organic substances required in small amounts to regulate various
processes within living cells.
Humans require 13 vitamins, four of which are fat soluble and nine are water soluble.
Solubility affects how the vitamin is absorbed, transported, and stored in the body.
Water-soluble vitamins are absorbed directly into the bloodstream while fat-soluble
vitamins require a more complex absorptive process.
Functions of Vitamins
Many vitamins help chemical reactions take place. They provide no energy to the body
directly but help unleash the energy stored in carbohydrates, proteins, and fats.
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Document Summary
In your lifetime you will spend about six years eating. 70,000 meals, 54 metric tons of food. What you eat can have a profound effects on your health and well being. Nutritional habits help determine your risk of major chronic diseases, including heart disease, cancer, stroke, and diabetes. Digestion allows us to obtain these nutrients from our food. Energy in food is expressed as kilocalories (1 kilocalorie = 1000 calories) 1 kilocalorie=amount of heat it takes to raise the temperature of 1 litre of water one degree celsius. A person needs approximately 20o0 kilocalories per day to meet his or her energy needs. Of the six classes of essential nutrients, three supply energy. Proteins form important parts of the body"s main structural components: muscles and bones. Amino acids are the building blocks of proteins. Complete proteins supply all the essential amino acids in adequate amounts while incomplete proteins do not.
