Chapter 8

Nutrition Outline

 

 

I.                   Nutritional Requirements:  Components of a Healthy Diet

 

1. Essential Nutrients
2. Digestion
3. Calories…………….kilocalories
4. Fats, Carbohydrates, and Proteins

 

II.                Proteins

 

1. Amino Acids
2. Incomplete Proteins
3. Complete Proteins

 

III.             Fats

 

1. Saturated Fats
2. Unsaturated Fats
3. Hydrogenation
4. Cholesterol
5. Omega-3 fatty acids

 

IV.              Carbohydrates

 

1. Simple Carbohydrates
2. Complex Carbohydrates
3. Glucose
4. Glycemic Index:  See page 210.

 

V.                Fiber – A Closer Look:  Dietary Fiber

 

1. Soluble fiber
2. Insoluble fiber

 

VI.              Vitamins – Organic Micronutrients

 

1. Fat Soluble:  Vitamin A, D, E, and K
2. Water Soluble:  Vitamin C, B-complex, etc.

 

 

 

 

VII.           Minerals – Inorganic Micronutrients

 

1. Major minerals (need 100 milligrams or more daily).
2. Trace minerals (need less than 100 milligrams daily).

 

 

VIII.        WATER – A Vital Component - (Most Essential Nutrient)

 

IX.              Antioxidants

 

1. free radicals
2. Phytochemical
3. Cruciferous vegetables

 

 

     IX.  Nutritional Guidelines:  Planning Your Diet

 

 

      Dietary Reference Intakes (DRI’s)

 

      Should you take Supplements?

 

      Daily Values

 

 

X.    Dietary Guidelines For Americans

 

1. Adequate Nutrients Within Calorie Needs.

 

2. Weight Management.

 

3. Physical Activity

 

4.  Food Groups to Encourage.

 

Fruits and Vegetables

Whole Grains

Low-Fat Fat-Free and Milk Products

 

 

FATS

CARBOHYDRATES

SODIUM AND POSTASSIUM

ALCOHOLIC BEVERAGES

FOOD SAFETY

 

XI.              USDA’S MyPyramid

 

Key Messages of MyPyramid

 

Vegetables

 

Fruits

 

Milk

 

Meats and Beans

 

Oils

 

Discretionary Calories, Solid Fats, and Added Sugars

 

 

 

XII.           The Vegetarian Diets

 

 

 

           XII.         Dietary Challenges for Special Population Groups (page 254).

            (women, men, college students, older adults, and athletes)

 

          

XIII.        Reading Food Labels.

 

 

XIV.        Reading Dietary Supplement Labels.

 

 

XV.           Food Additives.

 

XVI.        Foodborne Illnesses

 

Causes: 

 

                   XVII.  Preventing and Treating Foodborne Illness

 

1.      Pathogens

2.      Food irradiation

 

 

 

 

 

               XVIII.  Environmental Contaminants and Organic Foods (Organic foods)

 

 

             Guidelines for Fish Consumption

 

 

 

XIX.          A Personal Plan:  Applying Nutritional Principles

 

 

 

 

 

Assessing and Changing Your Diet

 

 

 

 

 

 

 

Staying Committed to a Healthy Diet