Unit 2: Lecture

What's in Your Diet?

Dietary Guidelines
The two main functions of food are to provide the chemical constituents of the body and to provide energy for life. The food actually
provides the raw materials which are used to produce all the chemical substances and structures necessary for life. These raw materials
are the essential nutrients and must be supplied continually to the body. An insufficient amount of any of these can produce deficiency
diseases or malformations of structures. For example, rickets, anemia and goiter. In the US, the amounts of nutrients that we are
suggested to consume are called the recommended daily dietary allowances (RDA) and include levels of protein, 11 vitamins, and 7
minerals.
Food also supplies energy to the body. The ultimate source of energy is sunlight which is converted into chemical energy by plants. When
we discuss amounts of energy needed and consumed, we use the term calorie. This energy comes from the breakdown of carbohydrates,
fats, and proteins. Carbohydrates and proteins yield approximately four calories per gram, while fats supply approximately nine calories per
gram. The process of breaking down these nutrients to release energy and yield raw products that are used to produce cellular molecules
is called metabolism. You may have heard someone discussing their basal metabolism, which is the amount of energy you require to
keep the body alive. The calories needed for this for an adult average woman is about 1100 calories per day and 1300 for adult
men. Energy is also needed for the body to produce more cells either as needed for replacement or growth. This is the reason why
adolescents, young adults, and pregnant women need to consume more calories.
The typical American diet includes all of the factors that increase the risk of cancer, heart disease, stroke, intestinal disorders. These
components are high in animal and unhealthy fats, low in fiber, high in processed foods, low in complex carbohydrates, and low in plant-
based foods.

The American diet is too high in calories, total fat, saturated fat, added sugar, sodium, and refined grains but too low in omega-3 fats, fiber,
and whole grains, fruits, vegetables and phytonutrients. Taste, health considerations, and economics are primary factors affecting food
choices with convenience driving food intake as more meals are eaten away from home.

It is a striking fact that the cultures that eat the reverse of the standard American diet – low fat, high in complex carbohydrates, plant-based,
and high in fiber – have a lower incidence of cancer and coronary artery disease (CAD). The United States has spent more money on
cancer research than any country in the world, yet the American diet contributes to the very diseases we are spending money to prevent.

Calorie Level 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800
 Amounts are shown in cup (c) or ounce-equivalents (oz-eq), with number of servings (srv) in parentheses if different. See note
Food Group1
for quantity equivalents for foods in each group. Oils are shown in grams (g).

1.5 c 1.5 c 1.5 c 2c 2c 2c 2c 2.5 c

Fruits
(3 srv) (3 srv) (3 srv) (4 srv) (4 srv) ( 4 srv) (4 srv) (5 srv)

1.5 c 2c 2.5 c 2.5 c 3c 3c 3.5 c 3.5 c

Vegetables3
(3 srv) (4 srv) (5 srv) (5 srv) (6 srv) (6 srv) (7 srv) (7 srv)
Dark green veg.
1.5c/wk 2 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk
Orange veg.
1 c/wk 1.5c/wk 2 c/wk 2 c/wk 2 c/wk 2 c/wk 2.5 c/wk 2.5 c/wk
Legumes veg.
1 c/wk 2.5c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3.5 c/wk 3.5 c/wk
Starchy veg.
2.5 c/wk 2.5c/wk 3 c/wk 3 c/wk 6 c/wk 6 c/wk 7 c/wk 7 c/wk
Other veg.
4.5 c/wk 5.5c/wk 6.5c/wk 6.5c/wk 7 c/wk 7 c/wk 8.5 c/wk 8.5 c/wk

Grains4 5 oz-eq 5 oz-eq 6 oz-eq 6 oz-eq 7 oz-eq 8 oz-eq 9 oz-eq 10 oz-eq

Whole grains 2.5 3 3 3 3.5 4 4.5 5
Other grains 2.5 2 3 3 3.5 4 4.5 5

Lean meat and beans 4 oz-eq 5 oz-eq 5 oz-eq 5.5oz-eq 6 oz-eq 6.5oz-eq 6.5oz-eq 7 oz-eq

Milk 2c 3c 3c 3c 3c 3c 3c 3c

Oils5 17 g 22 g 24 g 27 g 29 g 31 g 34 g 36 g

Discretionary calorie
171 132 195 267 290 362 410 426
allowance6

SOURCE: Dietary Guidelines for Americans 2005, Department of Health and Human Services.

Your body relies on seven nutrients to carry out it's physiological functions: carbohydrates, fats, protein, vitamins, minerals, dietary fiber,
and water. While only the first three provide calories, the others are also essential to our health.

Provide Energy Promote growth & development Regulate body functions

Carbohydrates Proteins Proteins
 Proteins Lipids Lipids
Lipids Vitamins Vitamins
Minerals Minerals
Water Water

Carbohydrates are combinations of sugar units (saccharides), and are the major energy source for the body. Each gram of carbohydrate
contains four calories. Carbohydrates occur in three forms, depending on the number of saccharide units that make up the
molecule.Monosaccharides are the simplest sugar units and include glucose, fructose, galactose, and mannose. Glucose is the most
important because it makes up the blood sugar that is used as our primary source of energy. Disaccharides are made of two
monosaccharides, one of which is always glucose. Sucrose, table sugar, is the most widely recognized disaccharide and contains glucose
and fructose. Monosaccharides and disaccharides are commonly called sugars, while polysaccharides are referred to as starches. It is
recommended that 45 to 65% of our total caloric intake come from carbohydrates. Polysaccharides are complex carbohydrates made of
long chains of glucose. Complex carbohydrates or starch are simply sugars bonded together to form a chain. Digestive enzymes have to
work much harder to access the bonds to break the chain into individual sugars for absorption through the intestines. Because of this, the
digestion of complex carbohydrates take longer. The slow absorption of sugars provides us with a steady supply of energy and limits the
amount of sugar converted into fat and stored!

The average American ingests more than 150 lbs of sweetener/yr (sugar, corn sweetener, syrup & honey). The consumption of sugar has
long been associated with many major health issues. However, except for dental cavities, there is no direct scientific information directly
linking health issues and sugar. It is a well documented fact however that many people are not able to digest milk sugar (lactose).

Fiber is the second class of complex carbohydrates. There are two kinds of fiber: insoluble (non-digestible),
soluble (digestible)
Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber passes through our intestines largely intact
functioning as a means of moving bulk through the intestines and balancing the pH. Diets rich in soluble fiber have been shown to have a
number of beneficial effects, including decreased risk of coronary heart disease. There is also a potential relationship between diets
containing fiber-rich foods and lower risk of type 2 diabetes. Although not considered a nutrient by definition, fiber is very important for
sound nutrition. Adults should eat from 25–35 g of fiber each day; however, most American adults eat only 11 g per day.

Fats (lipids, fatty acids) provide a concentrated form of energy because there are nine calories per gram instead of four as in
carbohydrates. Fats also provide a sense of satiety, take longer to leave the stomach, and act as carriers for vitamins A, D, E, and K.

There are three forms of fats (saturated, monounsaturated, polyunsaturated) based on chemical structure. Saturated fats are difficult for the
body to use; these are in solid form at room temperature; primarily animal fats. Unsaturated fats are typically vegetable oils and are liquid at
room temperature. It is recommended that no more than 25–30% of our calories come from fats. A great deal of attention has recently been
focused on cholesterol levels. Cholesterol is a white, fat-like substance found in animal cells; it is used in cell membrane construction and
as the starting point for sex hormones.
Both omega-3 and omega-6 fatty acids are considered essential fatty acids: They are necessary for human health because the body can' t
make them -- you have to get them through food. Research indicates that omega-3 fatty acids reduce inflammation and may help lower risk
of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be
important for cognitive (brain memory and performance) and behavioral function.

Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor
circulation. A healthy diet contains a balance of omega-3 and omega-6 fatty acids. Omega-3 fatty acids help reduce inflammation, and
some omega-6 fatty acids tend to promote inflammation. A healthy diet should consist of roughly 2-4 times more omega-6 fatty acids than
omega-3 fatty acids. The typical American diet tend to have 14-25 times more omega-6 than omega-3 fatty acids, and many scientists
believe this imbalance is a factor in the rising rate of inflammatory disorders in the US.

Proteins are made in every living cell from the building blocks of amino acids. Twenty amino acids are used in various combinations to build
the proteins required by our body. Eight amino acids cannot be built by the body and so are called essential amino acids because they
must be obtained through food. The remaining 12 are nonessential because they can be built by our body from available resources.
Complete protein foods have all eight essential amino acids and are of animal origin (milk, meat, cheese, and eggs).

The incomplete protein foods do not have all the essential amino acids and are of plant origin (vegetables, grains, and legumes).
Vegetarians should include a variety of vegetable protein sources in their diets to make sure they get all the essential amino acids in
adequate amounts. Proteins serve primarily to promote growth and maintenance of body tissues; however, when calorie intake falls, they
may be broken down for glucose. Nutritionists recommend that 12–20% of our caloric intake be from protein.
Unlike many of the other nutrients that our body needs, amino acids are really not stored in our body, therefore we must consume enough
proteins every day to supply the essential amino acids that we need daily. We only need to consume 45-60 grams of protein daily; the
average American adult normally consumes about twice that amount.

Most Americans meet or exceed the protein intake needed for adequate nutrition. The surplus of proteins is synthesized into fat for energy
storage or burned for energy requirements. Generally consuming extra proteins is not harmful. However, a very high protein intake can put
strain on the kidneys.

Vitamins are organic compounds that are required in small amounts for normal growth, reproduction, and maintenance of health. However,
they do not provide calories or serve as structural elements for our body. Vitamins serve as coenzymes which aid in the action of enzymes
in a wide range of activities. Vitamins may be classified as water soluble or fat soluble. Water-soluble vitamins include the B-complex
vitamins and vitamin C. Excess amounts of these can be eliminated from the body by urination. The fat-soluble vitamins are A, D, E, and K,
and are stored in the body in fats if there is an excessive intake. All of these fat-soluble vitamins have a potential for toxicity if consumed in
excess amounts. Most toxicity results from the use of mega-supplements and is called hypervitaminosis. One vitamin that bears individual
mention is folic acid. Folic acid is found in dark-green leafy vegetables, beans, and fruits. It helps prevent spina bifida and other neural tube
defects in newborn babies. It also helps lower the body's production of homocysteine. High levels of homocysteine increase the risk of
coronary artery disease and heart attack. Vitamins A, C, and E are classified as antioxidants because they have the ability to neutralize the
effects of free radicals. Free radicals can damage biological structures.
Nearly 5% of the body is made of inorganic materials, the minerals. Minerals function mainly as structural elements; they are also critical in
such things as regulating fluid balance, nerve impulses, muscle contraction, blood clotting. Approximately 21 minerals are recognized as
essential for human health. Macronutrients (major minerals) are those that are found in relatively high amounts in our body tissues. These
include calcium, phosphorus, sodium, potassium, and magnesium. Micronutrients or trace minerals are required only in small amounts but
are still essential. These include zinc, iron, copper, selenium, and iodine. Minerals are contained in almost all foods. Everyone realizes that
calcium is important for bone formation but calcium is also important for nerve impulses and muscle contraction. Many of you have heard
that increasing carbonated drinks are not good for your bones because of phosphorus levels. There are two different reasons that have
been given: phosphorus attaches to the calcium in the stomach and prevents absorption of the calcium into the blood, and high phosphorus
in the blood draws calcium out of the bones. There is a great deal of disagreement whether this is true or not.

Water may be our most essential nutrient, since without water most people would die from dehydration in less than one week. You can live
up to 50 days without food. Water makes up more than half of the body's weight, provides a medium for nutrient and waste transport,
temperature control, and participates in most biochemical reactions.

The average adult loses about 10 cups of water daily through perspiration, urination, bowel movements, and breathing. Water is one of the
body's main foods: although it has no calories, we need water more than we need any other nutrients. We can definitely survive longer
without food than without water. Water transports trace elements, nutrients and hormones into the cells. Water tones up the muscles,
keeps the skin supple, helps regulate the body temperature, lubricates the joints and keeps the mind alert. While the body has some
nutrient reserves, there is no reserve of water. Water also carries nutrients, hormones, antibodies and oxygen via the vascular and
lymphatic systems.

Dietary Supplements
According to our text, there are more than 25,000 products available in the US as dietary supplements. These supplements are taken in an
attempt to alter at least one of the body's biological systems to produce a specific effect. One of the very popular additives is fish oils
(omega-3 fatty acids) which are taken to benefit the heart of healthy people, and those at high risk of—or who have—cardiovascular
disease. In fact, recent work even indicates that omega-3 fatty acids influence mood, personality and behavior. The negatives of what is
known as "fish burps" may be reduced by either taking the pills with meals or keeping the pills in the refrigerator or freezer between doses.

A food or naturally occurring dietary supplement intended to prevent or treat an illness or disease is called a nutraceutical. According to
US News and World Report, Congress’ General Accounting Office estimated consumer spending for dietary supplements and functional
foods to be about $31 billion in 1999. Do you need to take dietary supplements? The answer depends on your eating and lifestyle habits
and some factors beyond your control, such as your age. Dietary supplements may be appropriate if:

 You don't eat well (less than 5 fruits and vegetables daily)
 You are a vegetarian
 You consume less than 1200 calories/day
 You have a medical condition that affects how your body uses, absorbs or excretes nutrients
 You are a postmenopausal woman
 You're a woman who has heavy menstrual periods
 You are pregnant or trying to become pregnant
 You smoke
 You drink excessively

If you're generally healthy and eat a wide variety of foods, including fruits, vegetables, whole grains, legumes and lean meats, you don't
likely need dietary supplements.
Dietary supplements can also be harmful, even if they are natural. Because they are not classified as food or medicine, the Food and Drug
Agency (FDA) do not have to approve them. The only way that they really come to the FDA's attention is by complaints from users; this is
what happened with ephedra. Some of the supplements include creatine, steroids, and even feverfew. Also many of the apparently safe
supplements interact with many prescribed medications.

Vegetarian Diets

 An ovo-lacto-vegetarian diet excludes all meat but does allow the consumption of eggs and dairy products.
 The lacto-vegetarians eat dairy products but no other animal products, such as eggs and meat.
 The ovo-vegetarians exclude dairy products such as milk and cheese, yet consume eggs.
 A vegan vegetarian diet is one in which not only meat, but also other animal products, such as milk, cheese, and eggs
are not eaten. This type of diet requires a higher level of nutritional understanding to avoid nutritional inadequacies.
 Semi-vegetarians have increased their intake of vegetables and cut back greatly on meat consumption (still have
some meat).
 Pesco-vegetarians eat fish, dairy products, and eggs along with plant foods.

Most vegetarian diets are low in or completely lacking in animal products. They are also usually lower in total fat, saturated fat and
cholesterol. Many studies have shown that vegetarians seem to have a lower risk of obesity, coronary heart disease (which causes heart
attack), high blood pressure, diabetes mellitus and some forms of cancer. A vegetarian diet can be healthful and nutritionally sound if it
is carefully planned to include essential nutrients. However, a vegetarian diet can be unhealthy if it contains too many calories and/or
saturated fat and not enough important nutrients.

Managing a Healthy Weight

Weight management has become an obsession in the American culture as well as a significant
problem. One of the objectives of Healthy People 2010 is to reduce the obesity percentage of
adults to less than 15%. However, as we all know the problem is actually worsening rather
than improving. Some studies indicate that about 65% of US adults are either overweight or
obese. The reasons for this are many, but a few are discussed in your text.
There are several ways to determine your healthy body weight such as height-weight tables, waist-to-hip ratio, and body
mass index. The newest method of determining body composition involves the use of the BOD POD, an egg-shaped
chamber that uses computerized sensors to determine the amount of air displaced by the person's body. Others methods
include skinfold measurements and hydrostatic weighing. The current best single gauge for body fat is a
measurement called body mass index (BMI). In general, a BMI of 25 to 29.9 is considered as
being overweight and obesity is a BMI of 30 and above. To determine body mass index (BMI):

 Multiply one's weight in pounds by 703.

 Divide that answer by height in inches.
 Divide that answer again by height in inches.

For example, a woman who weighs 160 pounds and is five feet four inches (or 64 inches) tall has a BMI of
27.5.
Although physicians seem to focus on obesity, being overweight is also a problem. Overweight is usually defined as
having a weight 1%–19% higher than normal, as defined by a standard height/weight chart. Obesity is defined as being
25%–30% or more overweight, and morbid obesity refers to being 50%–100% above normal weight or more than 100
pounds over normal weight. Today many people are excessively concerned about their body image and often develop a
low self esteem because their body image does not fit the ideal.

There is an ongoing debate as to the causes of obesity. Genetic, physiological, metabolic, environmental, psychological,
and other factors may all play a part. There are four additional factors that seem to play a significant role in the
prevalence of obesity: sex, age, socioeconomic status, and race. It is now estimated that heredity accounts for 25%–40%
of the development of obesity. There are at least seven genetic mutations have been associated with specific and
uncommon cases of severe obesity; one of these is variants of the leptin gene or the "fat gene."

Another theory suggests that energy expenditure and energy storage centers of the body have a genetically programmed
awareness of the body's most physiologically desirable weight, called "set point." There is a great deal of debate on how
or if an individual's set point can be altered. The "set point" is the weight that a body tries to maintain by regulating the
intake of calories. It has been theorized that individual fat cells control this set point: when the fat cell becomes smaller,
it sends a message to the brain to eat. Since the obese individual often has both more and larger fat cells, the result is an
overpowering urge to eat. The existence of this set point explains why most diets don't work. While the obese individual
can fight off the impulse to eat for a time, eventually the signal becomes too strong to ignore. The result is rebound
overeating with individuals often exceeding their previous weight. In addition, their set point is now set at a higher level
making it even more difficult to lose weight. This effect has been termed "yo-yo dieting."

There are also ethnic differences related to the incidence of obesity as well as cultural differences regarding what is seen
as a healthy weight. Centers for Disease Control indicate that African American, American Indian and Hispanic American
women have the highest risk of becoming overweight. Socioeconomic status is also an important influence on obesity,
particularly in women. Upper socioeconomic women tend to be thinner than lower socioeconomic women; this pattern is
not evident among men.

Many researchers believe that the number of fat cells a person has will be initially determined during the first two years of
life. Regardless, dieting only reduces the size of fat cells, not the number of fat cells. When experts are asked to identify
the single most important reason that obesity is so high in today's society, they usually indicate inactivity.

What are your energy needs? How many calories should you consume to achieve a healthy weight? Although there are
rough estimates for different populations, we all vary in our specific energy needs. These needs are based on three
factors: basal metabolic rate (BMR), activity requirements, and the thermic effect of food. The thermic effect of food
refers to the amount of energy our bodies require for the digestion, absorption, and transportation of food.