Nutrition

It will use My Plate website

DietAnalysis Project

PART I

Due Tuesday, September

7th

Activity 1

: Keeping a Two-Day Diet Intake Record

*YOU WILL NEED A 3 PRONG FOLDER TO TURN IN THIS PROJECT.

BACKGROUND INFORMATION:

You will be listing everything you eat and drink for 2 days (one weekend day and one weekday). Choose days that are representative of your typical food intake. Your original, handwritten food intake record forms, with your name on them, must be completed prior to the computer portion of this project and must accompany each part of this project.

Please try to eat what you usually eat. Knowing you have to record the food eaten will undoubtedly make some differences in your choices, but try to keep this effect to a minimum. You will not be graded on what or how much you eat. The analysis you will receive from the computer printouts will only be as accurate as the information you provide, so BE HONEST and specific. Record all food and beverages (including water) as soon as possible after consuming them to ensure the greatest accuracy. Don’t trust your memory!

INSTRUCTIONS:

1. Record the time and place (e.g. dorm room, restaurant, friend’s house, etc.) that the food or beverage is consumed.

2. Record every item consumed. Please be as specific as possible to aid you with computer entry and food substitutions if necessary. This means including all snacks, beverages, and any condiments added to food before, during, or after preparation such as mustard, ketchup, mayonnaise, butter, margarine, salt, oils added in cooking, dressings on salads, jam, jelly, cream, and sugar. Do not include spices.

· Record all beverages consumed, including water. Be sure to note if beverages such as coffee, tea and soda pop are caffeinated or not.

· Record all amounts/types of alcoholic beverages if consumed as well. Also, record the amount of juice/mixers used along with the alcoholic portion (e.g. one screwdriver may consist of 6 fluid ounces of orange juice and 1.5 fluid ounces of vodka).

· Record vitamin and/or mineral supplements taken, noting the nutrient content. However, do not enter these supplements into the computer. You will analyze your diet based on the nutrient contribution of food only. All calculations in the project should be based on your vitamin and mineral intake from food only. But you should enter protein shakes, energy bars and any other product that contributes calories.

3.
Record the amount of each item consumed. It is important to record the amounts as accurately as possible, in household measurements. In order to be consistent, please only use teaspoons, tablespoons, cups, ounces (only for grains and meats/beans), fluid ounces for liquids or number of items. Do not use servings; indicate actual amounts. You may find the information on food labels helpful for converting amounts consumed to estimated measurement (i.e. a slice of bread is approximately one ounce). Do not simply record the amount listed as one serving on your food record; instead, record the actual amount you consumed.

Use these sites or similar tools to estimate portion sizes:

http://www.myfooddiary.com/Resources/estimating_serving_sizes.asp

http://education.wichita.edu/caduceus/examples/servings/visual_estimates.htm

4. For complex mixture foods (e.g. casserole, salad), record each ingredient separately.

5. Record additional information, such as the method of food preparation: e.g. if you had eggs, write down whether they were fried, hard boiled, or poached. This is to aid you in selecting items in ChooseMyPlate. Also, include brand names, type, variety and anything else specific to the item.

The information contained in the original records will be considered your actual food intake, which the rest of the project should be based on.
Do not
change any of this information at a later time. You may only add detail. Use the Diet Record Forms provided on the following pages. If you cannot fit your foods for each day on one form, photocopy the form or get an additional copy from the web site and continue your list.

Diet Record Example – DAY 1

Name
Mary Smith_____
___________________

_____Sunday________________9/07/13____

Day
Date

Include meals, snacks, and all food and beverages eaten from the time you get up in the morning to the time you go to bed at night.

Additional

Time
Place
Food Consumed

Amount
Information

SAMPLE:

7 am
Home
bread, whole wheat

2 slices
toasted

margarine

2 tsp
soybean oil

honey

1 Tbsp

Corn Flakes

1 cup (1 oz)

milk, 2%

8 fl oz (1 c)

orange juice, diluted from concentrate
6 fl oz (3/4 c)
100% juice

11 am
Mtg
pepperoni pizza (medium)

2 slices
Domino’s

green peppers

1 Tbsp

Pepsi

1 can (12 fl oz)
reg, caffeine

1 pm
Car
gum

1 piece
sugar-free

2 pm
Home
candy, hard

3 pieces

3 pm Out
coffee, drip

1 small mug (6 fl oz), regular

with milk (whole)

1 Tbsp

sugar

2 packets
(1 tsp/packet)

5 pm
Home
chicken, wing (with spiced flour coating)
4 wings
baked, ate skin

baked potato (with skin)

1 large (5″ long, 4″ diameter)

salad:

lettuce

1 cup, Romaine, shredded

carrot

1/2 small, in coins

tomato

1/2 medium

dressing, diet Italian, Kraft

2 Tbsp

ice cream, premium (Hagen Daas), vanilla
1 cup

milk, 2%

8 fl oz

8 pm Movies popcorn

5 cups, air-popped, butter/salt

candy bar, chocolate

1 bar, Milky Way

water

2 12-fl oz glasses, (= 24 fl oz)

This is an example of a diet record. Note the type of information that is recorded. This example is type for ease of reading, but your diet records (the ones you carry around with you so you could record what you ate) will be handwritten. Do not retype your original diet records. Use the forms provided.

Activities 2 and 3: Analysis of Your Diet Records

You will be using ChooseMyPlate to analyze your diet. The ChooseMyPlate website is located at

www.choosemyplate.gov

DIET ENTRY PROCEDURES USING CHOOSEMYPLATE

You will create a profile, track your diet and create/print some reports. You do not need to track your activities for the purpose of this project.

Here are the steps to follow when you go to the ChooseMyPlate website.

1.
When you go to the home page of ChooseMyPlate, click on “SuperTracker” in the left hand column.

2.
Next click on “Create Profile” in the upper right corner. Here you will set up an account with a User ID and Password. Make sure in the profile you select “maintain current weight”. Once you enter the data needed as a reference (i.e. age, gender, ht., wt., etc.), click on “Submit”. Now you will be directed to the SuperTracker home page again where you need to select “Food Tracker”.

3.
Once you click on “Food Tracker”, you will type in each food item, select the serving size and identify which meal you are entering (breakfast, lunch, etc.).

4.
When all foods for day one have been entered, click on “Reports” and select “Meal Summary”. This will
provide you with a printout of the foods you entered. Double check your food items against your Diet Intake Records to make sure you have entered all foods listed and that the serving size and amounts eaten are correct.

5.
To begin entering the second day, change the date before you begin entering foods. Enter foods for day two.

6.
Print reports according to the following directions:

PRINTING REPORTS:

You will need to print one copy of the following reports after you have entered each day’s foods and double checked them against the “Meal Summary” report. Make sure you select the correct date of entry when you print each of these reports for both days.

1) “Meal Summary” One report for day 1

2) “Meal Summary” One report for day 2

3) “Nutrients Report” One report for day 1 and day 2

4) “Food Groups and Calories Report” One report for day 1 and day 2

You will have a total of 4 printouts.

CHECKLIST FOR THE PROJECT: Part I

Before submitting your project for Part I, use this checklist to make sure that you have met all of the project’s criteria for organization. If pages are missing from your project at the time of submission, they cannot be added at a later time. What you turn in is what will be graded.

Proofread your printouts for data entry errors.

5 points will be subtracted from your score each class day this project is late. It is important to have Part I graded even if it is late! Calculations for Parts II rely on accurate information from Part I. It is essential to do well on Part I in order to accurately complete Part II.

Arrange the various sections of your project in the following order:

· Typed cover sheet:

· Name, date of project submission, course number, course title.

· Activity 1:

· Original, handwritten diet records, Day 1 followed by Day 2

Activity 2

· “Meal Summary Report” for Day 1

· “Meal Summary Report” for Day 2

· “ Nutrients Report” for Day 1 and Day 2

· “ Food Groups and Calories Report” for Day 1 and Day 2

· Grade sheet for Part I

*The project must be punched with a three-hole punch and bound into a folder and turned in at the beginning of class Tuesday, September 17th, 2013.

DIET ANALYSIS PROJECT

PART I

GRADE SUMMARY

2.0

Activity Number	Activity Title	Possible Points	Your Points
Activity 1	Weekday and Weekend Diet Records		2.0
Activity 2	Reports: “Meal Summary” for day 1 “Meal Summary” for day 2 “ Nutrients” for Day 1 and 2 “Food Groups and Calories” for Day 1 and 2	6.0
Format (Typed cover sheet, grade sheet attached, legible work, and stapled/clipped securely)
Part I Sub-Total	10.0
Deductions for being late (-5 points/day)
Net Score For Part I

YOUR PART I SCORE ___________

THESE PROBLEMS WILL RESULT IN DEDUCTIONS:

• Missing sheets (i.e. food records, computer printouts)

· No typed cover sheet

• No grade sheet

• Illegible work

*YOU CANNOT TURN THIS ASSIGNMENT IN UNLESS IT IS BOUND IN A THREE-PRONG FOLDER*

Activity 1 — Diet Intake Record – DAY 1

NAME__________________________________________

_______________________________________________

Day

Date

Include meals, snacks, and all food and beverages eaten from the time you get up in the morning to the time you go to bed at night.

TIME

PLACE

FOOD CONSUMED

AMOUNT

TYPE &

BRAND

HOW PREPARED

ADDITIONAL
INFO

Activity 1 — Diet Intake Record – DAY 2

NAME__________________________________________

_______________________________________________
Day

Date
Include meals, snacks, and all food and beverages eaten from the time you get up in the morning to the time you go to bed at night.

TIME

PLACE

FOOD CONSUMED

AMOUNT

TYPE &

BRAND

HOW PREPARED

ADDITIONAL
INFO

Note: You should have a total of 4 reports to turn in.

PAGE

Diet

Analysis Project

Part II

Due October

2

2nd, 20

1

3

OVERVIEW OF ACTIVITIES:

· Activity 3: Calculating and Analyzing Energy Balance

· Activity 4: Analyzing Intake and Comparing to National Cholesterol Education Program, American Heart Association, and Food and Nutrition Board Recommendations

Activity 5

: Analyzing Vitamin and Mineral Intake and Comparing to DRIs

Note! You must make corrections to Part I before beginning Part II!

Activity 3

– ENERGY BALANCE

Overview:

To evaluate the extent to which you are in energy balance, you need to calculate your estimated energy (kcal) requirement (EER) and compare it with your energy (kcal) intake (already calculated for you from your computer nutrient analysis). See chapter

in the textbook for a discussion of energy balance. For this activity, complete the worksheet below on energy balance.

Calculations:

1. Enter the following information showing all work):

Conversions

1 in = 2.54 cm

100 cm = 1 m

or 1 in = .0254 m

example: 55 in x 2.54 cm/in = 139.7 cm and 55 in x .0254 m/in = 1.397 m

1 lb. = 2.2 kg

example: 130 lb / 2.2 kg/lb = 59.09 kg

Complete the following data/ calculations:

age (years) =

gender =

height in inches =

height in meters =

weight in pounds =

weight in kilograms =

2. Determine your Estimated Energy Requirement (EER) by using the appropriate equation below. (See page 320 in the textbook for an example of how to use this method to calculate kilocalorie requirements.)

Estimated Energy Requirement Formulas:

Men 19 years of age and older:

EER = 662 – (9.53 x Age[years]) + PA x [(

.91 x Weight[kg]) + (539.6 x Height[m])]

Physical Activity (PA):

PA=1.00 Sedentary (typical daily activities only)

PA=1.11 Low Active (equivalent to walking 2 mile/day at 3-4 mph)

PA=1.25 Active (equivalent to walking 7 mile/day at 3-4 mph)

PA=1.48 Very Active (equivalent to walking 17 mile/day at 3-4 mph)

Women 19 years of age and older:

EER = 354 – (6.91 x Age[years]) + PA x [(9.36 x Weight[kg]) + (726 x Height[m])]

Physical Activity (PA):

PA=1.00 Sedentary

PA=1.12 Low Active

PA=1.27 Active

PA=1.

Very Active

Calculate your Estimated Energy Requirement showing all calculation steps:

3. Compare the actual kilocalorie intake ChooseMyPlate calculated for you in the “Nutrients Report” for Day 1 and Day 2 with your estimated energy requirement from the above question. Show all calculations and include appropriate units. First, total actual Day 1 and Day 2 kilocalorie intake then divide by 2 to obtain an average kilocalorie intake for both days.

Average kilocalorie intake, Day 1 and Day 2

Estimated Energy Requirement (EER)

Difference (in kilocalories) between actual intake and estimated requirement

Are you consuming fewer (negative energy balance), the same number of (energy balance), or more (positive energy balance) calories than the estimated requirement?

Assuming this pattern of intake and activity continues, will this lead to weight loss, weight
maintenance, or weight gain?

Activity 4

– NCEP, AHA, and Food and Nutrition Board Recommendations

You are now ready to compare your intake to the recommended intake ranges of carbohydrate, total fat, saturated fat, protein, fiber, and cholesterol.
Use the following dietary recommendations
when you compare your actual intake of carbohydrate, total fat, saturated fat, protein, fiber, and cholesterol with current recommendations:

National Cholesterol Education Program, American Heart Association, and Food and Nutrition Board

recommend consuming:

• 45-65% total kilocalories from carbohydrate

• 20-35% total kilocalories from fat

• no more than 7-10% total kilocalories from saturated fat

• 10-35% total kilocalories from protein

• no more than 200-300 mg/day dietary cholesterol

• 25 g/day dietary fiber for women and 38 g/day for men

American Heart Association (AHA) recommends consuming:

• no more than 2 alcohol equivalents (1 equivalent = 12 fl oz beer, 5 fl oz wine, or 1 ½ fl oz distilled spirits)

1. Recommended Intake:

Begin by determining the number of kilocalories recommended from carbohydrate (CHO), total fat, saturated fat, and protein. To do this, multiply the estimated energy requirement (EER) (you calculated from activity 4 on energy balance) by the percent recommended and divide by 100. If the recommendation is a range (e.g., 45–65%), do the calculations for both numbers in the range and report answers as ranges as well.

Once you know the kilocalorie recommendations for CHO, total fat, saturated fat and protein intake, you can determine the recommendations in grams (g). To do this, divide the number of kilocalories recommended for CHO and protein by 4 kcal/g and the kilocalories recommended for total fat and saturated fat by 9 kcal/g. Be sure to show all calculations!

Insert your two-day average intake in the form of a percentage. You will find this intake on the nutrient report under the “Average Eaten” column on the “Carbohydrate (% Calories),” “Total Fat,” “Saturated Fat,” and “Protein (% Calories)” rows.

a.
Carbohydrate

· Calculate your recommended intake of CHO in calories:

Recommended range 45-65% total kilocalories from carbohydrate

Lower Recommendation

Higher Recommendation

Your Intake

(EER x .45) / 4 =

(EER x .65) / 4 =

Compare your intake to the recommendation. Does your intake fit into the recommended range? If no, how can you change your intake to fit into the range with healthy carbohydrate sources? If yes, what can you change to improve the quality of your carbohydrate sources? Be specific.

b.
Total fat

· Calculate your recommended intake of total fat in calories:

Recommended range 20-35% total kilocalories from fat

Lower Recommendation

Higher Recommendation

Your Intake

(EER x .20) / 9 =

(EER x .35) / 9 =

Compare your intake to the recommendation. Does your intake fit into the recommended range? If no, how can you change your intake to fit into the range with healthy fat sources? If yes, what can you change to improve the quality of your fat sources? Be specific.

c. Saturated fat

· Calculate your recommended intake of saturated fat in calories:

Recommended range no more than 7-10% total kilocalories from saturated fat

Lower Recommendation

Your Intake

	Maximum Recommendation
(EER x .07) / 9 =	(EER x .10) / 9 =

Compare your intake to the recommendation. Is your intake below the maximum recommended range? If no, how can you reduce your saturated fat intake to below 10% of your total kcals? If yes, what can you change to further reduce saturated fat intake and increase unsaturated fat intake? Be specific.

d. Protein

· Calculate your recommended intake of protein in calories:

Recommended range 10-35% total kilocalories from protein

Lower Recommendation

Higher Recommendation

Your Intake

(EER x .10) / 4 =

(EER x .35) / 4 =

Compare your intake to the recommendation. Does your intake fit into the recommended range? If no, how can you change your intake to fit into the range with lean protein sources? If yes, what can you change to improve the quality of your protein sources? Be specific.

e. Cholesterol

· Compare your cholesterol intake to the recommendation:

Recommended range is no more than 200-300 mg/day of dietary cholesterol.

Maximum Recommendation

Your Intake

Compare your intake to the recommendation. Is your intake below the maximum recommendation? If no, how can you reduce your intake below the maximum recommendation? If yes, what can you do to keep your cholesterol intake low, while consuming an adequate amount of total kcals? Be specific.

6. Fiber

· Compare your fiber intake to the recommendation:
Recommendation is a minimum of 25 g/day for women and 38 g/day for men.

Your Intake

Minimum Recommendation

Compare your intake to the recommendation. Does your intake meet the minimum recommendation? If no, how can you change your intake to meet the minimum recommendation? If yes, what foods are providing your fiber? Be specific.

Activity 5 –

Vitamins and Minerals

Compare your intake of the following vitamins and minerals to the recommended amounts provided on the Nutrients Report of your MyPlate reports.

1. Complete the Table.

Nutrient	Target	Your Intake
Calcium
Potassium
Sodium
Iron
Vitamin A
Thiamin
Riboflavin
Niacin
Vitamin B6
Vitamin B12
Folate
Vitamin C
Vitamin D
Vitamin E
Vitamin K

2. Analyze your Intake.

Once you have completed the table below, choose one vitamin and one mineral for which you did not meet your recommendation. Discuss some possible problems associated inadequate consumption of these nutrients and explain how you can increase your consumption without taking a supplement.

Mineral:

Vitamin:

2. Analyze your Sodium Intake.

Did you exceed 2300 mg of sodium? If yes, how can you reduce your intake? If no, how did you keep your intake below the maximum recommendation? Be specific.

CHECKLIST FOR THE PROJECT: Part II Calculations

Before submitting your project for Part II, use this checklist to make sure that you have met all of the project’s criteria for organization. If pages are missing from your project at the time of submission, they cannot be added at a later time. What you turn in is what will be graded.

Proofread your printouts for data entry errors and check your calculations before submitting. Show your work and make sure you list the proper units for all calculations.

This part of the project may be submitted a maximum of three days late; 5 points will be subtracted from your score for each class day past the due date.

Arrange the various sections of your project in the following order:

· New typed cover sheet:

Name, date of project submission, course number/section, course title.

Activity 1

: Original, handwritten diet records, Day 1 followed by Day 2

Activity 2

: Computer Printouts for Day 1 and Day 2

· Grade sheet for Part I

· Activity 3:

Energy Balance Worksheet

· Activity 4: National Cholesterol Education Program, AHA, and Food & Nutrition Board Recommendations

· Activity 5: Vitamins and Minerals

· Grade sheet for Part II

*The project must be properly fastened in the three-pronged folder. This is very important as the projects can get large and pages can easily be lost.

DIET AND ENERGY ASSESSMENT PROJECT

PART II

GRADE SUMMARY

Activity Number	Activity Title	Possible Points	Your Points
New Typed Cover Sheet			1
Original Grade Sheet
Activity 1	Weekday and Weekend Diet Records
Activity 2	Computer Printouts for Day 1 and Day 2 (Corrected Meal Summary, Nutrient Intakes, and Food Groups and Calories)		2
Activity 3	Energy Balance Worksheet		10
Activity 4	NCEP, AHA, and Food & Nutrition Board Recommendations	15
Activity 5	Vitamins and Minerals
Part II Grade Sheet
Format (Typed cover sheet, grade sheet attached, legible work, and fastened securely)	3
Part II Sub-Total	45
Deductions for being late (-5 points/day)
NET SCORE FOR PART II

YOUR PART II SCORE ___________

*YOU CANNOT TURN IN THIS ASSIGNMENT UNLESS IT IS BOUND PROPERLY IN A THREE-PRONG FOLDER. ASSIGNMENTS WILL BE CONSIDERED LATE UNTIL TURNED IN PROPERLY.

THESE PROBLEMS WILL RESULT IN DEDUCTIONS:

• Not making corrections to Part I based on my comments

· No cover sheet

• No grade sheet

• Illegible

Note: Students under age 19 must use the alternate formula below. If you are at least 18 ½ you may round up and use the formula above.

Men: EER = 88.5 – (61.9 x age [y]) + [PA x (26.7 x Weight [kg] + 903 x Height [meters] )] + 25

PA = 1.00 sedentary; 1.13 low active; 1.26 active; and, 1.42 very active

Women: EER = 135.3 – (30.8 x age [y]) + [PA x (10 x Weight [kg] + 934 x Height [meters] )] + 25

PA = 1.00 sedentary; 1.16 low active; 1.31 active; and, 1.56 very active

Diet

Analysis Project

Part III

Due December 5th,

2

0

1

OVERVIEW OF ACTIVITIES:

Activity 6

: Analyzing and evaluating a patient’s food journal

Activity 7

: Creating a meal plan for this patient

Activity 8

: Comparing cost and nutrient content of the food journal and meal plan

Activity 6 – Analyzing and evaluating a patient’s food journal

Overview:

Enter the following items from a patient’s food journal. Research the items and determine the cost of the amount consumed. Evaluate the intake and answer the corresponding questions.

Item

Amount consumed

Brand

Cost/

package

Servings/

package

Serving

size

Cost/

Amt

Breakfast: Fast food

Egg, cheese, meat sandwich

Coffee

Cream

Sugar

2 cups

4 Tbsp

5 tsp

Lunch: From home

Chunky beef, vegetable soup, canned

Little Debbie Snack Cakes

Pepsi

2 cups
2 cakes

6 oz

Snack: Gas station/ Convenience store

Chips, Fritos

2.3 oz bag

Dinner: Home

Pork chop, grilled, with fat eaten

Barbeque sauce

Mashed potatoes, with butter and milk

Table salt

Green beans, canned

Whole milk

8 oz

3 Tbsp

1.5 cups

1 dash

1 cup

8 oz

Snack: Home

Ice cream, chocolate

1 cup

Instructions for calculating cost per amount consumed:

The general formula to use is:

1. (Total Cost of container) ÷ (servings per container) = (Cost per serving)

2. (Cost per serving) x (Amount consumed) = (Cost per amount consumed)

You purchase a loaf of bread with 16 slices for $1.50. Serving size is 1 slice.

Servings per container = 16.

You purchase a package of ham with 8 slices for $.99.

Serving size is 2 slices. Servings per container = 4.

You eat a sandwich with two pieces of bread and 3 slices of ham, what is the cost of the sandwich?

Bread: Total cost / servings per container = cost/serving. $1.50/16 = $0.09/slice
Amount eaten x cost/serving = cost/amount eaten. 2 slices x $0.09/slice = $0.18/amount eaten

Ham: $0.99/8 slices = $0.12/slice
3 slices eaten x $0.12/ slice = $0.36/amount eaten

$.36 + $.09 = $.

/ total amount eaten

Harder example. Use the following formula if you do not eat the exact serving size.

1. (Servings per container) x (Unit per Serving size) = (Units per container)

1. (Total Cost of container) ÷ (Units per container) = (Cost per unit)

2. (Cost per unit) x (Amount of units consumed) = (Cost per amount consumed)

You purchase a rotisserie chicken for $4.99 that provides 32, 3 oz servings; a box of macaroni and cheese for $1.25, that provides 5, ½ cup servings; and a gallon of whole milk for $3.99, that provides 16, 8 oz servings.

For dinner you ate ~5 oz chicken, 1.5 cups mac & cheese, and drank 12 oz milk.

Chicken: Since the amount of chicken you ate and the serving size are not easily compared, you will need to find the cost per ounce. 32 servings x 3 oz/serving = 96 total servings.
$4.99/96 oz = $0.05/oz x 5 oz chicken eaten = $0.25/amount eaten

Mac & Cheese: 5 servings x ½ cup = 2.5 cups
$1.25 / 2.5 cups = $0.50/cup x 1.5 cup eaten = $0.75/ amount eaten

Milk: 16 servings x 8 oz/svg = 128 total oz
$3.99/128 oz = $0.03/oz x 12 oz drank = $0.36/amount drank

Total cost / consumed = $.25 +$.75 + $.36 = $1.36 / amount consumed

Really difficult example: Try to avoid this situation if possible. You may need to look for the specific conversion amounts. You can Google any necessary conversion.

You purchase a container of Peanut Butter that costs $3.99 and provides 16 servings at 2 Tbsp/serving. You ate 1 teaspoon of peanut butter, what is the cost of the amount you ate?

You have to convert teaspoons to Tbsp: 1 Tbsp = 3 tsp
1tsp x 1 Tbsp/3 tsp = .33 Tbsp consumed

16 servings x 2 Tbsp/svg = 32 Tbsp/container
$3.99/32 Tbsp = $0.12/Tbsp x .33 Tbsp consumed = $0.04/amount consumed

Activity 7 – Creating a

Meal Plan

for this Patient

1. Create a one-day meal plan based around this patients current eating and drinking habits. The plan must be realistic. Plan the meals on Super Tracker to meet the following guidelines:

a. Nutrients Report:

1. Total Calories =/ < 2000

2. Protein (% Calories) within AMDR

3. Carbohydrate (% Calories) within AMDR

4. Dietary Fiber =/ > Target

5. Total Fat =/ < Target

6. Saturated Fat =/ < Target

7. Linoleic Acid =/ > Target

8. Linolenic Acid =/ > Target

9. Cholesterol =/ < Target

. Calcium, Potassium, Iron =/ > Target

11. Sodium =/ < Target

12. All vitamins =/ > Target

Food Groups and Calories Report

1. Average Eaten for Grains, Vegetables, Fruits, Dairy, Protein Foods, and Oils =/ > Target

2. Total Calories =/ < Target

3. At least ½ of the grain intake must be whole grain

2. Once you have completed the meal plan according to the guidelines, fill in the table on the following page that tracks the cost of the meal plan.

Meal Plan

Item

Amount consumed

Brand

Cost/
package

Servings/
package

Serving
size

Cost/
Amt

Activity 8 – Comparing cost and nutrient content of the food journal and meal plan

1. Assume this patient’s EER is 2000 kcals and nutrient requirements are the same as yours.

A. Discuss the overall nutrition related concerns with the patient’s typical intake.

B. Which nutrient amounts consumed are the biggest concerns? Why?

C. What general dietary advice would you give this patient?

2. Explain the thought process that contributed to your meal plan development.

A. How does your meal plan differ from the patient’s typical intake?

B. How did you correct your biggest nutrition concerns in this meal plan?

C. How were you able to keep the meal plan similar to the patient’s typical intake?

3. Discuss differences between your meal plan and the patient’s typical intake including nutrition, health, types of foods, and cost similarities and differences.

A. Which cost more? Discuss any cost related pros and cons for using the meal plan.

B. What are the expected health benefits if the patient eats what is provided by your meal plan
instead of the typical intake?

C. What changes would you expect to be the most difficult for the patient to make?

D. What can you suggest that may help the patient be more successful at changing?

CHECKLIST FOR THE PROJECT: Part III

Before submitting your project for Part III, use this checklist to make sure that you have met all of the project’s criteria for organization. What you turn in is what will be graded.

Proofread your printouts for data entry errors and check your calculations before submitting. Show your work and make sure you list the proper units for all calculations.

This part of the project may be submitted a maximum of three days late; 5 points will be subtracted from your score for each class day past the due date.

Arrange the various sections of your project in the following order:

· New typed cover sheet:

Name, date of project submission, course number/section, course title.

· Activity 6: Completed table of food journal and cost information, Super Tracker Reports: Meal Summary, Nutrients, Food Groups and Calories

· Activity 7: Completed table of meal plan and cost information, Super Tracker Reports: Meal Summary, Nutrients, Food Groups and Calories

· Activity 8:

Responses to questions

· Grade sheet for Part III

*The project must be properly fastened in the three-pronged folder. This is very important as the projects can get large and pages can easily be lost.

DIET ANALYSIS PROJECT

PART III

GRADE SUMMARY

Activity Number	Activity Title	Possible Points	Your Points
New Typed Cover Sheet	1
Activity 6	Completed table of food journal and cost information Meal Summary Report Nutrients Report Food Groups and Calories Report	10
Activity 7	Completed table of meal plan and cost information Meal Summary Report Nutrients Report Food Groups and Calories Report		15
Activity 8	Responses to questions
Part III Grade Sheet
Format (Typed cover sheet, grade sheet attached, legible work, and fastened securely: bound in folder)
Part III Sub-Total	45
Deductions for being late (-5 points/day)
TOTAL SCORE FOR PART III

*YOU CANNOT TURN IN THIS ASSIGNMENT UNLESS IT IS BOUND PROPERLY IN A THREE-PRONG FOLDER. ASSIGNMENTS WILL BE CONSIDERED LATE UNTIL TURNED IN PROPERLY.

THESE PROBLEMS WILL RESULT IN DEDUCTIONS:

· No cover sheet

• No grade sheet

• Illegible

2

5

5 Fall

20

1

3

Locating and Evaluating Scientific Research

Due Date: Tuesday, 10/29/2013

General Description:

You will be locating articles from scientific peer reviewed journals and summarizing the articles in the form of an annotated bibliography. Please read the definition and description of Annotated Bibliography located at

http://owl.english.purdue.edu/owl/resource/614/01/

Instructions:

1. Choose a nutrition related topic that interests you.

2. Locate five articles that discuss nutrition.

a. Articles must come from the scientific peer reviewed sources.

b. Articles must be published within the last five years.

c. Articles must be relevant to your topic.

d. Each article must come from a different source.

3. For each article:

a. Provide an American Psychological Association (APA) style reference.

b. Summarize the article:

i. Each summary must be limited to ¼ – ½ page in length.

ii. Material must be paraphrased, not plagiarized. See

http://owl.english.purdue.edu/owl/resource/563/02/

iii. Include discussion of the general purpose, general findings, and conclusion of the research.

iv. Discussion of findings should include a summary of specific findings that are relevant to the conclusion of the article.

4. Additional requirements:

a. Articles must be listed alphabetically by authors’ last names.

b. Document must be:

i. Typed

1. *Assignments will not be accepted unless typed, and will be considered late until submitted as typed documents

ii. Double spaced

iii. Submitted electronically before 11:00 am, Tuesday, 10/29/13.

1. Submit your annotated bibliography and PDF copies of each article to the drop box on the class Moodle page.

References for APA formatting, avoiding plagiarism, and writing:

http://www.semo.edu/writing/quick_ref.htm

http://owl.english.purdue.edu/owl/resource/563/02/

http://owl.english.purdue.edu/owl/resource/560/01/

Locating and Evaluating Scientific Research Grading Rubric

Total

Requirement	Points Possible	Points Earned
Formatting – Alphabetized, appropriate length, double-spaced	2
Citation of articles – Correctly formatted according to APA guidelines	3
Articles – Peer-reviewed sources, within 5 years, included	5
Summary of articles – Properly paraphrased, proper length	20
	Total	30
Points deducted for late submission of any portion of assignment Class days late x 5 points per day late

MyPlate:Guidelines and Recommendations Assignment

Due Date: Tuesday,

/1/2013

General Description:

You will be creating a document that provides guidelines for eating according to the MyPlate recommendations with an accompanying meal plan. The purpose of this assignment is to summarize the MyPlate guidelines into a shortened reference, to help you become more familiar with these guidelines, and to help you learn how to apply them. The guide and meal plan should be thorough, but concise enough to use for educating a patient.

Instructions:

1. Use Tables 2-6 & 2-7 in your textbook, and

www.choosemyplate.gov

as references for MyPlate guidelines.

2. Create a document that meets the requirements below.

Requirements:

1. Include discussion of the following:

1. General format of the MyPlate model.

2. Recommended amount of servings from each food group.

3. Defined serving sizes for each group.

4. Examples of serving sizes using common foods from each group.

. Health benefits of eating according to these guidelines.

6. Provide a one-day sample menu that meets the MyPlate serving recommendations for a Age/Calorie range of your choice. (e.g. child, adult female, adult male, athlete with 3200 kcal needs, 1800 kcal needs, etc.). The menu must include:

1. Intended population

2. The food/ beverage

3. Serving size

4. MyPlate equivalent

5. MyPlate food group category

6. Formatting requirements

1. 2 – 4 pages in length (at least one page for the guidelines, one page for the menu)

2. Font should be no smaller than 10 point

3. May be designed in any document style

i. Brochure, tri-fold, images, etc.

1. Assignment must be completed in color

2. Submit to drop box on class Moodle page

1. Drop box closes Tuesday, 10/1/2013 at 11:00 am

MyPlate Assignment Grading Rubric

Total

Requirement	Points Possible	Points Earned
Formatting – Appropriate length, font, color, concise, readability	5
MyPlate layout, amounts, serving sizes, examples, health benefits		10
Menu – complete, accurate for intended population, MyPlate information
Bonus – Exceeds expectations in design or content
	Total	25
Points deducted for late submission of any portion of assignment Class days late x 5 points per day late

Chapter 2:
Tools of a Healthy Diet

Requirement
Smallest amount of a nutrient needed to ________ ___________________________at a defined level

Requirements vary based on:
Age
Gender
Health status
Physical activity level
Medication/drug use

From Requirements to Standards

Nutrient and Energy Density
Nutrient Density
Comparison of a foods ___________________
Ex: Vitamin C is high per kcal in an orange
Energy Density
Comparison of a food’s _______________________ ___________________of the food
Examples?

Energy Density
Energy Density Examples
High
> 4 kcal/g Graham crackers, cookies (reg or fat-free), chocolate, most chips, bacon, nuts, nut butter, mayonnaise, butter, margarine, oils
Medium
1.5 – 4 kcal/g Eggs, ham, pumpkin pie, most breads, raisins, cream cheese, cake with frosting, pretzels
Low
0.6 – 1.5 kcal/g Whole milk, oatmeal, cottage cheese, beans, bananas, broiled fish, non-fat yogurt, dry cereal, plain baked potato, cooked rice, noodles
Very low
< 0.6 kcal/g Lettuce, tomatoes, strawberries, broccoli, salsa, grapefruit, skim milk, carrots, vegetable soup Dietary Reference Intakes * DRIs Uses: _________________diets for large groups of people _________________ for school lunch and breakfast programs are based on RDA’s Make decisions about ______________________ Should be used in conjunction with other nutritional assessment methods RDAs and AIs intended to serve as goal for average daily nutrient intake over time Dietary Reference Intake (DRI) The latest nutrient recommendations made by the Food and Nutrition Board of the National Academy of Sciences Estimated Average Requirements (EAR) Recommended Dietary Allowances (RDA) Adequate Intakes (AI) Tolerable Upper Intake Levels (UL) Supersedes 10th Ed. of RDAs Dietary Reference Intake (DRI) Estimated Average Requirements (EAR) Avg. amount sufficient to meets needs of ____ of population Recommended Dietary Allowances (RDA) High enough to meet needs of ______of population Prevent deficiency and chronic disease Adequate Intakes (AI) Insufficient data for an RDA Based on scientific judgment Tolerable Upper Intake Levels (UL) ___________ daily intake (nutrients may be toxic beyond this level) How RDAs Are Established Scientists add a margin of safety amount to EAR that allows for individual variation. Makes a nutrient’s RDA high enough to meet or exceed needs of ~98% of healthy people. Insert figure 3.2 * Energy Recommendations Estimated Energy Requirement (EER) “_________ dietary energy intake predicted to _____________________in a healthy person”. Takes into account needs during various stages of life Optimal growth, maturation, development Optimal maintenance of good health NO RDA or UL for energy Energy Recommendations Acceptable Macronutrient Distribution Ranges (AMDRs) To ensure adequate intake and decrease chronic disease risk Expressed in Percent of Total Energy For adults CHO _____% Fat _____% n-3 ______% n-6 ______% Protein _____% Example Food Labeling Old vs. New Nutrition Education and Labeling Act: Passed in 1990 Mandatory nutrition labeling of most packaged foods Old labels: Focused on _____________ New labels: Focus on ______________ Serving sizes uniform across product lines Change to Reference Daily Intake (RDI) Concept of Daily Reference Value (DRV) Daily Value Nutrition standards on food labels set by FDA Standards set for those >4 years of age
Reference daily intakes (RDIs)
Based on the 1968 RDAs for vitamins and minerals

Daily reference values (DRVs)
Standards established for the energy nutrients (macronutrients)
Based on a 2000 kcal diet
Others:
Cholesterol, fiber, sodium, potassium

DV for 2000 kcal
Food Component DV 2000 kcal
Fat <65 g Sat. Fat <20 g Protein 50 g Cholesterol <300 mg CHO 300 g Fiber 25 g Sodium <2400 mg Potassium 3500 mg DV for 2000 kcal http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064928.htm Food Component DV 2000 kcal Vitamin A 5000 IU (1000 µg RAE) Vitamin C 60 mg Calcium 1000 mg Iron 18 mg Percent Daily Value So what is the % DV? How is that number calculated? Let’s do an example. Text art 02_09 Nutrition Facts Label Standardized serving size Based on typical American serving sizes Fortified or nutrients listed in health claims must be included Ingredients must be listed by common or usual name, in descending order by weight Nearly all packaged foods and processed meat products Fresh fruit, vegetable, raw single ingredient meal, poultry, fish are voluntary Nutrient Claims Statements that characterize the quantity of a nutrient in a food Does the FDA regulate these claims? Table 02_03 Health Claims Link one or more component to ________ _______________________ Based on rigorous scientific evidence Establish _________between diet and health Does the FDA regulate these claims? Food Labels Structure Function Claims Products can claim to do something ____________________________ Cannot mention _________________ Ex: May reduce the risk of heart disease VS. Promotes a healthy heart Does the FDA regulate these claims? Copyright 2005 Wadsworth Group, a division of Thomson Learning Healthy Diet Principles Adequacy Variety Balance Moderation Nutrient density Limit energy dense foods Energy control Dietary Guidelines “Statements translating nutritional recommendations into ____________________ for consumers”. Published every 5 years Provide advice for people >2 years of age
Intended to address common nutrition-related health problems
i.e. heart disease, cancer, stroke, HTN, DM

http://
health.gov/dietaryguidelines/2015.asp#overview

Dietary Guidelines
See key recommendations, Figure 2-6
pages 54-55
Adequate Nutrients within Energy Needs
Weight Management
Food Groups to Encourage
Physical Activity
Sodium and Potassium
Alcoholic Beverages
Fats
Food Safety
Carbohydrates

2010 Dietary Guidelines
Choose steps that work for you and start today
Balancing calories
Enjoy your food but eat less
Avoid oversized portions
Foods to increase
Make half your plate fruits and vegetables
Make at least half your grains whole grains
Switch to fat-free or low-fat (1%) milk
Foods to reduce
Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with lower numbers
Drink water instead of sugary drinks

1992 Food Guide Pyramid

2005 MyPyramid

Choose My Plate
http://www.choosemyplate.gov

Food Guides

10 Tips to a Great Plate
Balance calories
Enjoy your food, but eat less
Avoid oversized portions
Foods to eat more often
Make half your plate fruits and vegetables
Switch to fat-free or low-fat (1%) milk
Make half your grains whole grains
Foods to eat less often
Compare sodium in foods
Drink water instead of sugary drinks

Chapter 4:
Human Digestion and Absorption
FN 255

Digestive System
Digestion
Process of breaking down foods into a form the body can use
Mechanical and chemical breakdown of food
Absorption
Uptake of nutrients from GI tract into blood or lymph

Digestive Organ System
GI tract
Mouth, esophagus, stomach, small intestine, large intestine
Accessory organs
Liver, pancreas and gall bladder

Pathway of Movement
Mouth
Esophagus
Stomach
Small Intestine
Large Intestine

4C. Or 1L. capacity
2-3 hrs.
3-10 hrs.
72 hrs or longer.
Duodenum 10 in.
Jejunum 4 ft.
Ileum 5 ft.
3.5 ft.
10 in.

Anatomy of the GI Tract
GI tract (alimentary canal)
Long hollow muscular canal
Four layers
Mucosa
Innermost layer-hollow area is the lumen
Submucosa
Contains blood vessels carrying nutrients
Muscle
Move food forward
Serosa
Outside layer-protects the tract

Sphincters
Ring like muscles that control the flow of contents in the GI tract

GI Motility
Peristalsis
Contractions propel food
Segmentation
Back and forth movement; breaks apart food
Mass movements
Peristalsis over widespread area of LI to help eliminate waste
Elimination

1.unknown

Mouth (Oral Cavity)
Mastication – Chewing increases surface area
Mixed with saliva food becomes a bolus
Saliva
Lysozyme
Break down bacteria
Mucus
Lubricate and hold bolus together
Amylase
First step in CHO digestion – breaks down starch
Lingual lipase
Inactive until reaches stomach

Esophagus
Transports bolus and liquid to stomach
Swallowing
Moves bolus from mouth to esophagus
Epiglottis
Prevents food from lodging in trachea

Stomach
Bolus goes thru LES into stomach
Formation of chyme
Pyloric sphincter
Gastric inhibitory peptide hormone (GIP)
Slows release of chyme into SI
Lingual lipase becomes active

Stomach Secretions
Parietal Cells
Hydrochloric Acid
Inactivates proteins
Destroys bacteria and viruses
Aids in mineral absorption
Converts pepsinogen into pepsin (digests protein)
Pepsinogen
Inactive enzyme
Intrinsic Factor (IF)
Needed for B12 absorption

Stomach Secretions
Chief cells
Gastric lipase
G cells
Pyloric Region of Stomach
Gastrin
Stimulates HCL and pepsinogen secretion
↑ LES pressure
Stimulated by protein, caffeine, ETOH, vagus nerve, distention of stomach
Foveolar cells (a.k.a. surface mucus cells, mucus neck cells)
Protects the stomach from being digested
Heavy NSAID use may inhibit mucus production

Small Intestine
Most digestion and absorption occurs here
~95% of absorption takes place here
Muscle contractions mix food with digestive juices
Food remains for 3-10 hours
Sections:
Duodenum, jejunum, ileum
Ileocecal valve

Physiology of the Small Intestine
Physiology of the SI
Wall is folded – many involutions
Villi projections located on the folds
Absorptive cells (enterocytes) located on villi
Microvilli located on the villi
Increase intestinal surface area 600 x

Figure 04_14

Small Intestine Cells and Secretions

Goblet cells
Mucus
Glycocolyx – enzyme containing proteins
On surface of microvilli enterocytes (brush border of SI)
Enzymes
Maltase, sucrase, lactase
Aminopeptidase, dipeptidase

2.unknown

Other Secretions
Gallbladder
Pancreas
Enzymes, bicarbonate
Pancreatic lipase, amylase, proteases (i.e. pepsinogen, chymotrypsin)
Gastric Inhibitory Peptide (GIP) (Secretion stimulated by CHO and fat)
Secreted by small and large intestine
s gastric motility
Stimulates insulin secretion

Large Intestine
Little digestion here
Indigestible food stuff
Absorption of water, some minerals, vitamins
Sodium, potassium, Vitamin K, Biotin, some SCFA
Bacteria
Formation of feces for elimination
Sections:
Cecum, ascending, transverse, descending and sigmoid

Bacterial Flora
Beneficial bacterial flora
Controls pathogenic bacteria
Synthesize Vitamin K and Biotin
Aid in lactose digestion and fermentation
Probiotic
Live bacteria
Prebiotic
Non digestible carbohydrates that promote growth of bacteria – inulin, fructans and resistant starch

Accessory Organs

Accessory Organs
Liver
Synthesis of proteins
Synthesis of bile salts
Detoxification of hormones, drugs, toxins
Excretory functions
Enterohepatic circulation of bile salts
Water soluble nutrients released into portal vein to liver
Hepatic veins release nutrients to general circulation

Enterohepatic Circulation

Accessory Organs
Gallbladder
Concentration and storage of bile
Hormones
Cholecystokinin (CCK) stimulates contraction
Pancreatic polypeptide inhibits contraction

Accessory Organs
Pancreas
Endocrine function
Insulin and Glucagon
Exocrine function
Bicarbonate and digestive enzymes
Enzymes
Proteases (trypsin, chymotrypsin, carboxypolypeptidase, etc.), amylase, lipase

3.unknown

GI Hormones
Released in three phases: Cephalic, Gastric, and Intestinal
http://highered.mcgraw-hill.com/sites/0072507470/student_view0/chapter24/animation__three_phases_of_gastric_secretion.html

Modes of Absorption
Primarily occurs in small intestine
Water, some minerals, and fiber reach large intestine
5% of CHO, PRO, and FAT reach Lg Int
Passive
Facilitated
Active
Endocytosis

Modes of Absorption
Passive
Higher to lower concentration ([ ])
Permeability of substance thru wall of SI
[ ] is high in lumen, low in enterocytes
[ ]drives nutrient into cells
Fats, water, some minerals are examples

Modes of Absorption
Facilitated diffusion
Higher to lower concentration + carrier protein
Carrier protein shuttles substance into enterocyte
Difference in [ ] in lumen and cell not large enough to drive absorption by diffusion alone
NO energy is expended
Fructose is an example

Modes of Absorption
Active absorption
Lower concentration to higher + energy
Carrier protein shuttles substance into enterocyte
Allows for absorption against a [ ] gradient
Energy IS needed – ATP
Glucose, amino acids are examples

Absorption
CHO absorption
Glucose and galactose absorbed by active transport
Sodium dependent glucose transporter
ATP provided by sodium-potassium pump
Fructose absorbed by facilitated diffusion

Absorption
Protein absorption
AA, small peptide fragments (di- and tripeptides) absorbed by active transport via carrier
Endogenous protein (digestive cells, enzymes) also enter the lumen for absorption

Absorption
Fat absorption
Fat insoluble in water
Undergoes series of physical/chemical transformations

Aggregates into large oily TG droplets in upper SI that float in chyme
Bile emulsifies lipid droplets and facilitates absorption of fats through formation of micelles
Micelles reach luminal membranes of epithelial cells
MG and FFA passively diffuse from micelles thru lipid component of epithelial cell membrane

Moving Nutrients
Cardiovascular system
Water-soluble nutrients are absorbed into bloodstream through capillary beds in the villi
Proteins, CHO, vit C, B vit’s, SCFA, MCFA
Lymphatic system
Fat-soluble nutrients are absorbed into lymphatic system through lacteals in the villi
LCFA, MCFA, Sterols, other lipids, Fat-soluble vitamins
Transported in lipoproteins through lymph
Enter bloodstream through thoracic duct

Water Absorption
Most occurs in small intestine
Small amount in stomach
70-90% in small int
10-30% in Large int
95% of fluid that enters small intestine is absorbed
Fluid from beverages, foods (3L), and digestive secretions (7L)
~ 500 ml of fluid from small intestine pass to the colon
~350 ml of fluid absorbed by the colon

Total loss of fluid from GI tract only ~150 ml/day

Sites of Absorption

Digestive Problems, p.138-145
Heartburn and GERD
Ulcers
Gallstones
Food Intolerances
Celiac Disease
Constipation
Diarrhea
Irritable Bowel Syndrome
Inflammatory Bowel Disease
Hemorrhoids

Hormone Stimulus for Secretion Secreted by Action
Gastrin Food in stomach, esp.
protein, caffeine, ETOH
Pyloric region of stomach
Upper duodenum
HCL secretion
Pepsinogen secretion

Secretin Acid chyme, partially
digested protein
Duodenum, jejunum Pancreas to produce bicarbonate

Cholecystokinin
(CCK)
Food, esp. fat and protein
in duodenum
Duodenum, jejunum Contraction of gallbladder
Secretion of pancreatic enzymes
Inhibits stomach motility

Gastric Inhibitory
Peptide (GIP)
Protein and fat in chyme

Small intestine Inhibits stomach motility
Insulin secretion

Chapter 6: Lipids

Properties of Lipids
Do not readily dissolve in water
Fats are solid at room temperature
Oils are liquid at room temperature

Functions of Lipids
Provide energy
Satiety
Flavor and mouth feel
Insulation
Protect internal organs
Transport fat-soluble vitamins
Efficient storage of energy
80% lipid, 20% protein and water

Triglycerides
Triglycerides are the main form of lipids in food and body (storage)
Energy dense (9 kcal /g)

Triglycerides
Glycerol + 3 FA’s Triglyceride + 3 H20
H
H–C–OH

H–C–OH

H–C–OH
H
O
HO-C-R
O
HO-C-R
O
HO-C-R
+
H O
H–C–O–C–
O
H–C–O–C–
O
H–C–O–C–
H
R + H2O
R + H20
R + H20

Text art 06_02

*
Structure
Esterification
Joining 3 fatty acids to a glycerol unit
De-esterification
Release of fatty acids-results in free fatty acids
Diglyceride
Loss of one fatty acid
Monoglyceride
Loss of two fatty acids

Structure of Fatty Acids
Fatty acids
Function is dependent on:
Length
Degree of saturation
Location of double bonds
Configuration/Shape
Glycerol backbone

Fatty Acid Chain Length
Long chain FA: > 12 Carbons
Predominant in food (meats, fish)

Medium chain FA: 6 – 10 Carbons
Account for ~4-10% of all FA

Short chain FA: < 6 Carbons Found in dairy products * Saturated Fatty Acid * Monounsaturated Fatty Acid * Polyunsaturated Fatty Acid * Location of Double Bonds Omega System Double bond closest to omega (methyl) end Omega: refers to the last carbon (methyl group) Omega 6 vs Omega 3 fatty acids Delta (alpha) System Uses the carboxyl end and indicates location for all double bonds * Fatty Acid Structure omega end alpha end H H H H H H H H H H H H H H H H H O H-C--C--C--C--C--C--C--C--C--C--C--C--C--C--C--C--C-C-OH H H H H H H H H H H H H H H H H H * Fatty Acid Nomenclature * Configuration/Shape cis versus trans * Common Fatty Acids * NAME STRUCTURE PROPERTIES Acetic acid 2:0 Formed from glucose and amino acid degradation Propionic acid 3:0 Formed from odd-chain fatty acids and branched-chain amino acids Butyric acid 4:0 Found in cows’ milk and butter Decanoic acid 10:0 Major fatty acid in milk triglycerides Palmitic acid 16:0 End product of fatty acid synthesis in most tissues Stearic acid 18:0 Major fatty acid in gangliosides Oleic acid 18:1 (∆9) Lowers plasma LDL when substituted for saturated fatty acids Linoleic acid 18:2 (∆9,12) Essential fatty acid and precursor of Arachidonic acid Linolenic acid 18:3 (∆9,12,15) Essential fatty acid Arachidonic acid 20:4 (∆5,8,11,14) Precursor of most eicosanoids Saturated Fatty Acids Fatty acids with no double bonds Solid at room temperature Animal fats: Dairy: cheeses, ice cream, whole milk Meat: beef, pork, lamb, Plant/tropical oils (cottonseed, coconut) Stearic, lauric, myristic, palmitic * Saturated Fatty Acid * Trans Fatty Acids Essentially a saturated fat Raise LDL Lower HDL Intake has increased dramatically Found in margarine, cookies, potato chips, snack chips, onion rings Current intake is~3% of total kcals risk for heart disease * Hydrogenation of Fatty Acids Process used to solidify an oil Addition of hydrogen to an unsaturated fatty acid (eliminating the double bond—making it into a saturated fatty acid) Trans fatty acids are a by product of hydrogenation How can we limit intake of these? * Figure 06_07 * Trans Fatty Acid * Food Labels % Daily Value on Nutrition Facts label is sum of trans and saturated fatty acids Quantity of trans fatty acids “Trans fat free” has no more than 0.5 g each of trans or saturated fat Read the food label and look for hydrogenated or partially hydrogenated oils, or trans fatty acids * Trans Fatty Acids * Monounsaturated Fatty Acids One double bond Oleic acid (Omega 9) Olive oil, canola oil, nuts Rate of CHD low in Mediterranean countries where diet is rich in olive oil Diet high in MUFA equivalent to low-fat diet in ↓ LDL-C, but does not ↓ HDL-C * Monounsaturated Fatty Acid * Polyunsaturated Fatty Acids 2 or more double bonds Provides essential fatty acids (EFAs) Omega 3 Omega 6 Properties differ between these EFAs * Polyunsaturated Fatty Acid * Figure 06_11 * Essential Fatty Acids Polyunsaturated fatty acids Body can only make double bonds after the 9th carbon from the omega end Needed for immune function vision cell membranes production of hormone-like compounds * * Essential Fatty Acid Needs Adequate Intake Approximately 2-4 Tablespoons daily Deficiency Unlikely Toxicity No upper level set * Omega-3 Fatty Acids Linolenic acid (α-linolenic acid) Forms eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) Metabolized to form eicosanoids * * Omega-3 Fatty Acids Consumption of large amounts of omega-3 fatty acids decreases the ability of blood to clot May: Prevent stroke and heart attacks caused by clots (thrombosis) Reduce risk of stroke caused by blood clots Help some chronic inflammatory conditions Asthma, rheumatoid arthritis, psoriasis * Omega-3 Fatty Acids Recommend intake of ~2 servings of fish/wk Shellfish Cold water/fatty fish (salmon, mackerel, sardines, tuna) Consumption of canola or olive oil vs. other plant oils Flaxseed oil 2 tbsp per day Fish oil capsules 900 mg per day Avoid: if have a history of bleeding disorder, on blood thinners * Omega-6 Fatty Acids Linoleic acid Forms arachidonic acid Metabolized to eicosanoids Found in vegetable oils Corn, sunflower, safflower, soybean oils, nuts, seeds, wheat germ Only need ~ 1 tablespoon a day * * Eicosanoids A group of hormone-like compounds By-pass the blood stream and work in the area of origin Regulators of: Blood pressure Clotting Immune responses Inflammatory responses Stomach secretions Prostaglandins, thromboxanes, leukotrienes, prostacyclins, lipoxins * Eicosanoids Have Different Effects Omega-3 eicosanoids, DHA, EPA ↓ blood clotting ↓ inflammatory responses Reduce heart attack Excess may cause hemorrhagic stroke Omega-6 eicosanoids; Arachidonic acid ↑blood clotting ↑ inflammatory responses Eicosanoids have different effects on different tissues * * American Heart Association Recommendations Total fat: <30% of total calories Saturated fat: <10% of total calories Monounsaturated fat: 10% of total calories Polyunsaturated fat: 10% of total calories Cholesterol: <300 mg/day * * Phospholipids Hydrophobic and Hydrophillic Ends Functions Component of cell membranes Eicosanoid synthesis Emulsifier Allows fats/lipids to be dispersed in water Bile acids Sources Synthesized by the body as needed Built on a glycerol backbone At least one fatty acid replaced with phosphorus compound Food: egg yolks (lecithin), wheat germ and peanuts * Emulsifier Hydrophilic end (attracts water) Hydrophobic end (attracts lipid) * * * * Sterols Multi-ringed structure, most known is cholesterol Functions Bile acids, cell membranes Precursor of steroid hormones, sex hormones, adrenal hormones, Vitamin D Sources Synthesized by the liver Food: animal origin * * Lipid Digestion Mouth Lingual lipase (inactive until reaches stomach) Stomach Gastric lipase (digests primarily SCFAs) Muscular contractions mix fat with digestive enzymes Fats generally remain in stomach 2-4 hours * Lipid Digestion Small intestine Cholecystokinin (CCK) and Secretin Released due to presence of fat in duodenum CCK stimulates release of Pancreatic lipase Bile (to help emulsify fat) Secretin stimulates release of Bicarbonate Raises pH for activation of lipases * Bile Composed of bile acids, bile pigments, phospholipids (lecithin) Synthesized from cholesterol in the liver Function is to emulsify fat Allows fat to be suspended in watery digestive juices Large fat globules broken down to smaller ones, surface area for lipase action increases Micelles are formed * Bile Once used for emulsification, can go through 1 of 2 routes: Reabsorbed in small intestine and recycled Binds to fiber in large intestine and excreted This is how fiber (in particular soluble fiber) helps lower blood cholesterol levels * Enterohepatic Circulation * End Products of Lipid Digestion Glycerol Fatty acids Cholesterol Lecithin * Lipid Absorption Micelles Emulsified fat droplets Absorbed across intestinal mucosal cells by diffusion Distal duodenum, jejunum End products of dietary lipid digestion Repackaged into chylomicrons Released into lymph system Bile salts absorbed in the ileum Returned to liver via portal vein to be reused “Enterohepatic circulation” * Emulsification * * Lipid Transport Water (blood) and oil (fat) are incompatible Unique system of fat transportation needed for lipids to travel in bloodstream * Lipid Transport Lipoproteins Transport lipids through bloodstream Composed of: Triglycerides, protein, phospholipids, cholesterol 4 different types Chylomicrons VLDL (Very-low density lipoprotein) LDL (Low density lipoprotein) HDL (High density lipoprotein) * Lipoprotein * Chylomicrons Large in size Triglyceride–rich (80-90% TG) Transport dietary (exogenous) fat to cells High blood concentrations following a meal Transported via lymph system, enter bloodstream at thoracic duct * Chylomicrons Lipoprotein lipase (LPL) breaks down TGs in chylos Fatty acids are absorbed by cells (muscle, adipose, etc.) Chylomicron remnants removed by the liver, broken down, and repackaged into VLDL At this point, fats are considered ENDOGENOUS 2-10 hours to clear from bloodstream * Dietary Fat Absorption * Very-Low Density Lipoproteins Triglyceride-rich (55-65%) Transports endogenous fats to cells Lipids synthesized in liver Released from liver into bloodstream * Very-Low Density Lipoproteins Lipoprotein lipase (LPL) breaks down TGs in VLDL Fatty acids are absorbed by cells (muscle, adipose, etc.) VLDL remnants are removed by liver, broken down, and repackaged into LDL 10-12 hours to clear from bloodstream * Low Density Lipoproteins Cholesterol-rich (45%) Transports cholesterol synthesized by liver Removed from bloodstream via receptors (or scavenger pathway) Receptors down-regulated with high saturated/trans fatty acid diet 2-3 days to clear from bloodstream * Low Density Lipoproteins Optimal <100 mg/dl Factors that raise LDL High saturated fat diet Diet high in trans fatty acids Low fiber diet Sedentary lifestyle * High Density Lipoproteins Protein rich (45-50%) Synthesized by liver and intestine Picks up cholesterol from dying cells and other sources Transfer cholesterol to other lipoproteins for transport to liver for excretion HDL can also transfer directly back to the liver * Benefits of High HDL Removes cholesterol from blood May block oxidation of LDL Reduces risk of heart disease Pre-menopausal women have higher HDL * High Density Lipoproteins Desirable >60 mg/dl
Factors that raise HDL
Low saturated fat diet
Replacing saturated fats with Mono – unsaturated fats
Exercise
45 minutes 4 times a week
Losing excess weight, if overweight
Moderate amount of alcohol

Lipoproteins

Composition of Lipoproteins

Metabolism of Lipids
Fatty acids, monoglycerides and other lipids taken up by tissue cells
Can be used in 1 of 4 ways:
Immediate source of energy
Energy storage (adipose)
Incorporation into cell membranes
Used as raw material for synthesis of essential compounds (cholesterol)

Lipids as an Energy Source
Hormone sensitive lipase (HSL)
Enzyme found in liver and adipose tissue
Key enzyme for lipolysis of stored fat
Insulin inhibits HSL (inhibits lipolysis)
Glucagon activates HSL (leads to lipolysis)

Lipids as Stored Energy
Unlimited capacity for fat storage
Lipoprotein lipase (LPL)
Located in adipose and muscle cells
Facilitates uptake of FA from blood
Excess energy intake
 LPL synthesis
 fat stored in adipose

Health Implications of Fat
Cardiovascular disease
Major cause of morbidity and mortality in US
>500,000 people die every year
~1.5 million Americans have a heart attack every year
Obesity
Fat is a concentrated source of calories
Abdominal fat associated with  risk for DM and HTN
Cancer
High fat diet associated with certain forms of cancer

Heart Disease
Cardiovascular Disease (CVD)
Disease of the heart and blood vessels
Coronary Heart Disease (CHD)
Damage that occurs when blood vessels carrying blood to the heart (the coronary arteries) become narrow and occluded
Leading cause of death in US
Myocardial infarction (MI)
Accounts for ~50% of CVD deaths
Major underlying cause is atherosclerosis

Development of CHD
When blood flow via coronary arteries is interrupted
Heart attack (myocardial infarction) may result leading to
Irreversible damage to heart muscle
Irregular heart beat or stopped heartbeat
25% of people do not survive their 1st MI
Cerebrovascular accident (CVA) or stroke
When blood flow to part of brain is interrupted causing part of brain to die

Myocardial Infarction (MI)

Signs of a Heart Attack
Intense, prolonged chest pain
Shortness of breath
Sweating
Nausea and vomiting
Dizziness
Weakness
Jaw, neck, shoulder pain
Irregular heartbeat

Risk Factors for Heart Disease
Modifiable
Smoking
Hyperlipidemia
Total Chol >200 mg/dL
Low HDL-C <35 mg/dL Hight LDL-C Obesity HTN Physical Inactivity Diabetes Mellitus Non-Modifiable Age Male >45
Female >55
Male gender
Family history of CHD

Other Risk Factors
Serum Homocysteine
Amino acid
High level in blood associated with increased risk of MI
Causes damage to blood vessel wall
Reduce blood level by:
Increasing folate, B6 and B12 intake
Fruits, vegetables, etc.

Other Risk Factors
C-Reactive Protein (CRP)
Acute phase protein that increases during systemic inflammation
Levels in blood increase during inflammation
Biochemical marker for CVD

National Heart Lung and Blood Institute, Adult Treatment Panel III Guidelines for CHD (2001)

Reduce Your Risk
(Primary Prevention)
↓ dietary saturated fat, trans fatty acid, and cholesterol
↑ MUFA and PUFA to recommended amounts
↑ dietary fiber
Maintain healthy weight
Don’t smoke
Alcohol in moderation
Folate intake
Low glycemic index load

Secondary Prevention
(After a Heart Attack)
Primary prevention techniques
Medication
Megadoses of vitamin E (400-800 IU/day)

Therapeutic Lifestyle Changes
Total Fat 25-35% of total kcals
SFA <7% of total kcals MUFA Up to 20% “ “ PUFA Up to 10% “ “ CHO 50-60% of “ “ Protein 10-20% of “ “ Cholesterol <200 mg/d Fiber 20-30 g/d * Therapeutic Lifestyle Changes Other recommendations: Plant stanols/sterols 2 g/d Kcals To maintain optimal weight, prevent weight gain Physical activity Expend at least 200 kcal/d * Medical Therapy Statin drugs Lipitor, Zocor, Mevacor, etc. Successful in reducing blood cholesterol Benecol and Take Control Plant stanol ester Cholesterol-lowering effect Compete with cholesterol in the micelle and reduce absorption of dietary cholesterol * Medical Therapy Surgical Intervention Angioplasty Coronary Artery Bypass Graft (CABG) * Angioplasty * Stent placement * * CABG surgery * NAME STRUCTURE PROPERTIES Acetic acid 2:0 Formed from glucose and amino acid degradation Propionic acid 3:0 Formed from odd-chain fatty acids and branched- chain amino acids Butyric acid 4:0 Found in cows’ milk and butter Decanoic acid 10:0 Major fatty acid in milk triglycerides Palmitic acid 16:0 End product of fatty acid synthesis in most tissues Stearic acid 18:0 Major fatty acid in gangliosides Oleic acid 18:1 (∆9) Lowers plasma LDL when substituted for saturated fatty acids Linoleic acid 18:2 (∆9,12) Essential fatty acid and precursor of Arachidonic acid Linolenic acid 18:3 (∆9,12,15) Essential fatty acid Arachidonic acid 20:4 (∆5,8,11,14) Precursor of most eicosanoids LDL Cholesterol <100 Optimal 100-129 Near optimal 130-159 Borderline high 160-189 High >190 Very high
Total Cholesterol
<200 Desirable 200-239 Borderline high >240 High
HDL Cholesterol
<40 Low >60 High

Chapter 7: Protein

Amino Acids
Building blocks of protein
Contain
Nitrogen group (amine)
Acid group (carboxyl group)
Hydrogen
Side chain (R-portion)
Determines protein name
Sometimes sulfur

Amino Acids

Amino Acids
20 Total
9 Essential
11 Non-essential
Some conditionally essential
Essential during infancy, disease or trauma

Conditionally (Semi)-Essential Amino Acids
EAA: methionine –> (semi EAA): cysteine
EAA: phenylalanine –> (semi EAA): tyrosine
If cysteine and tyrosine are not consumed
in the diet, methionine and phenylalanine will be used to make them.

Phenylketonuria
Phenylalanine Tyrosine
(Essential AA) phenylalanine hydroxylase (Nonessential AA)
“ MISSING; LACKING”

Control Intake Becomes essential

Synthesis of
Non-essential Amino Acids
How are we able to make these?
Transamination Reactions

Transamination
Process of transferring an amine group from one AA to a carbon skeleton to form a new AA
Produce NEAA’s
Enzymes used in these reactions are termed aminotransferases

Figure 07_03

“Generic” Transamination

*
*

Common Transaminations

glutamate + pyruvate -ketoglutarate + alanine

glutamate + OAA -ketoglutarate + aspartate

Alanine
Transaminase
Aspartate
Transaminase

Glutamic acid and α-ketoglutarate, an intermediate in the Krebs cycle, are interconvertible by transamination. Glutamic acid can therefore enter the Krebs cycle for energy metabolism, and be converted by the enzyme glutamine synthetase into glutamine, which is one of the key players in nitrogen metabolism.
Aspartic acid has an alpha keto homolog which is oxaloacetate
*

Deamination
Removal of an amine group from an AA
Some Aas lose their amine group w/o transferring to a carbon skeleton
Amine group needs to be excreted as it forms ammonia
Ammonia (NH3) incorporated into urea in the liver via the urea cycle
Urea travels through bloodstream to kidneys and is excreted in urine

Figure 07_03

Disposal of Excess Amino Group

Deamination
Carbon skeleton can then be:
Burned for energy
Synthesized in fatty acids – stored in adipose tissue
Converted to glucose (gluconeogenesis)

Synthesis of Proteins
Amino Acids connected by peptide bonds
Dipeptide; Tripeptide
Oligopeptide: 4-9 AA linked together
Polypeptide: >10 (50-100) AA linked together
Proteins
Most proteins in food are large polypeptides (>100)
Major part of lean body mass

Synthesis of Proteins
Determined by gene expression
DNA code transferred from nucleus to cytosol via mRNA
Transcription phase
Forming mRNA from portion of DNA
Translation phase
Synthesis of polypeptide chains by ribosomes based on data contained in mRNA
DNA determines shape and function of proteins

Text art 07_03

Proteins
What determines their function?
Sequence, shape, and structure

Structure
Primary
Sequence of AA
Secondary
Bends and folds held together by bonds
Tertiary
3-D shape
Quaternary
2 or more proteins interacting together

Example
Sequential order of AA is imperative for a proteins’ function
Only 1 AA out of sequence can result in major structural malformation
Sickle Cell Disease

Figure 07_06

*
Denaturation and Adaptation
Denaturation of Protein
Altering protein’s 3 dimensional structure
Acid, alkaline, heat, enzymes and agitation
Adaptation of Protein Synthesis
Constant state of breakdown, rebuilding and repair
Protein turnover

Turnover and Metabolism

*
Sources of Protein
Diet and recycling of body protein
North America
70% supplied by meat, poultry, fish, milk and milk products, legumes and nuts
Worldwide
35% of protein comes from animal
Incorporate more plant protein

Protein Quality
Ability of a food protein to support body growth and maintenance
Measured under condition that protein intake is adequate but NOT excessive
Protein exceeding this amount is used less efficiently

High quality protein or complete protein
Low quality protein or incomplete protein

Protein Quality
Measured by the following:
Biologic value
Protein efficiency ratio
Chemical score of protein
Protein Digestibility Corrected Amino Acid Score (PDCAAS)

Biological Value
Measure of how efficiently a food protein can be turned into body tissues
If contains all 9 EAAs, should be able to efficiently incorporate the food protein into body proteins
Egg white has highest BV 100
All nitrogen that is absorbed is retained

*
Protein RDA
Adults
.8g/kg healthy body weight
Recovery states
.8 –2 g/kg body weight
Endurance or strength athletes
.8 –1.7 g/kg body weight

RDA for Protein
Promotes equilibrium
0.8 g of protein / kg of healthy body weight
154 lb = 70 kg
2.2 lb/kg
70 kg x 0.8 g protein = 56 g protein
kg healthy body wt

RDA for Protein
Protein needs increase in the following:
Growth
Pregnancy
Endurance, strength athletes
Wound healing
About 10-35% of total kcal
Most of us eat more than the RDA for protein
Excess protein cannot be stored as protein

2.unknown

Nitrogen Balance
Positive Nitrogen balance:
State in which nitrogen intake exceeds nitrogen losses
Growth, pregnancy, recovery after illness, athletic training (body building)
Negative Nitrogen balance:
State in which nitrogen losses from the body exceed intake
Poor intake, fever, burns, infections, PEM, kidney disease, prolonged bed rest
Results in loss of LBM

Nitrogen Balance
To determine the balance between protein gain and loss

.16 x protein = N Protein = N x 6.25
N balance = 24 h protein Intake – [24 hr UUN + 4 g*]
6.25 g
N loss in the urine Other N
losses
*Estimates insensible losses of nitrogen (fecal, dermal, hair, sweat, GI, etc.)

Digestion and Absorption
Stomach
Proteins denatured by stomach acid (pH ~2)
Gastrin stimulates release of pepsinogen from the chief cells in stomach
Pepsinogen converted to pepsin by acid in stomach
Pepsinogen (proenzyme)  pepsin
Pepsin breaks peptide bonds—larger proteins to smaller polypeptides

Digestion and Absorption
Small Intestine
Protein stimulates release of GIP, CCK
Pancreatic enzymes (proteases) secreted into small intestine
Protein digestion completed in the small intestine
All polypeptides hydrolyzed into di, tri peptides, AA

Trypsinogen  Trypsin

Chymotrysinogen  Chymotrypsins

Procarboxypeptidases  Carboxypeptidases

Di, tripeptidases, aminopeptidases

Digestion and Absorption
Di- and tripeptides, amino acids
Broken down into AA in intestinal wall before entering circulation
Absorbed into portal vein
Transported to liver
Resynthesized into proteins, albumin synthesis, gluconeogenesis, fat, energy
Enter general circulation

Digestion and Absorption
Whole proteins not absorbed
Exception during infancy
Immature GI tract
Absorption of intact proteins can contribute to development of food allergies

Figure 07_12

*
Functions of Proteins
Producing Vital Body Structures
Maintaining Fluid Balance
Edema
Contributing to Acid Base Balance
Buffers
Forming Hormones, Enzymes and Neurotransmitters

*
Functions of Proteins
Contributing to Immune Function
Anergy is immune incompetence
Transporting Nutrients
Forming Glucose
Gluconeogenesis
Muscle wasting is cachexia
Providing Energy
4 kcal/gm

Health Concerns
Protein- Energy Malnutrition (PEM)
Marasmus
Minimal amounts of energy, protein and other nutrients
Kwashiorker
Minimal amounts of protein and moderate energy deficit
High Protein Diets

Protein-Energy Malnutrition (PEM)
One of the most prevalent forms of malnutrition in the world
Affects >500 million children worldwide
In the US:
Homeless people, those living in substandard housing in inner cities, rural areas
Hospitalized people with chronic diseases (cancer, pulmonary problems), AIDS, trauma, severe infections
People suffering from anorexia nervosa

Kwashiorkor
Diet is low in protein compared to energy intake
Person may have  energy needs due to infection
Sometimes seen in sick people in the hospital
Signs/symptoms:
Diarrhea Fatigue
Growth failure Infections
Edema Dry flaky skin
LBM loss
Fatty liver
Multiple vitamin, mineral and electrolyte deficiencies

Marasmus
Diet is very low in protein AND energy (and all other nutrients)
“Skin and bones” appearance
No subcutaneous fat
May occur in:
Infants whose formula is over-diluted
People with anorexia nervosa

Figure 07_15

Marasmus

Protein-Energy Malnutrition (PEM)
Results in
Poor growth (children, infants)
Weight loss (adults)
Poor immune function and more infections
Poor wound healing

Is a High-Protein Diet Harmful?
High in:
total fat, saturated fat, and cholesterol
 risk of heart disease
Low in:
fiber, vitamins, phytochemicals
Can cause ketosis, esp if inadequate in CHO
Burden on the kidney, increased calcium loss
High protein from food up to ~3.0 gm/kg probably has no severe long term health consequences
No Upper Limit for protein

High Protein Diets
People on high protein diets are encouraged to drink more fluid to help excrete the extra nitrogen produced as a result of protein/amino acid metabolism

Food Protein Allergies
Prevalence is increasing
Most common allergens: 90% of all
Peanuts, tree nuts ( > 3 years)
Milk* products ( > 1 year)
Soy* (> 6 months)
Wheat* (> 6 months)
Eggs* (egg whites > 2 years)
Fish, shellfish (> 3 years)
* = more likely to be outgrown with age

Vegetarianism
Vegans
Excludes all foods of animal origin
Lactovegetarians
Includes milk and milk products
Lactoovovegetarians
Includes milk, milk products and eggs
Semi-vegetarian
Exclude meat (beef, pork, lamb) but will eat seafood, poultry, dairy

Factors Influencing One’s Decision to Become a Vegetarian
Health reasons

Religious beliefs

Concern for environment

Concern for cruelty to animals

Financial

Health Benefits
Vegetarian diets tend to be:
High in fiber, antioxidants and phytochemicals
Lower in saturated fat, cholesterol, total fat
Vegetarians, in general, have less:
Obesity, CVD, hyperlipidemia, hypertension, Type 2 diabetes, constipation, diverticulosis

Potential Nutrient Inadequacies with Vegan Diets
Greatest risk to infants, growing children (growth retardation), pregnant women
B12
Vitamin D
Calcium
Iron
Zinc

Iron
Beef is best source
Iron deficiency anemia
Take a multivitamin with iron, eat iron fortified foods

Vitamin B12
Found only in animal sources
Pernicious anemia
Consume B12 fortified foods, take a multivitamin with B12

Calcium, Vitamin D
Milk & milk products are our best source
Increased risk for osteoporosis
Consume calcium fortified foods, take a calcium & Vitamin D supplement

Zinc
Primarily in red meat, fish
Zinc deficiency can cause growth retardation, contribute to poor
wound healing
Eat plenty of whole grains, take a multivitamin with zinc

Potential Nutrient Deficiencies

Terminology
Complete protein
A dietary protein containing all the EAA’s
Foods of animal origin

Incomplete protein
Protein which does not have all of the EAA’s in adequate amounts for protein synthesis
Plant foods

Complementary proteins
2 or more proteins whose amino acid make-up complement each other in such a way that the EAA missing from one is supplied by the other

Complementary Protein
Food 1 Food 2

CC CCCC
AAAA AA CAR CAR CAR
RRR RRR CAR CAR CAR

Peanut butter (incomplete protein): high in lysine
Bread: low in lysine (limiting AA)

Put them together  PB sandwich which is a complete protein
(complementary protein)
Complementary Proteins

Other Examples of Complementary Food Combinations
Beans and rice
Bean burrito
Split pea soup with bread
Curried lentils and rice
Stir fried tofu and vegetables over rice
Corn tortilla with beans

Servings

Group

Lactovegetarian

Vegan

Key Nutrients Supplied

Grains

6 – 11

8 – 11

Protein, thiamin, niacin, folate, vitamin E, zinc, magnesium, iron, and dietary fiber

Legumes

1 – 2

Protein, vitamin B-6, zinc, magnesium, and dietary fiber

Nuts, seeds

1 – 2

Protein, vitamin E, and magnesium

Vegetables

3 – 5 (include one dark green or leafy variety daily)

4 – 6 (include one dark green or leafy variety daily)

Vitamin A, vitamin C, and folate

Fruits

2 – 4

Vitamin A, vitamin C, and folate

Milk

2 – 3

—

Protein, riboflavin, vitamin D, vitamin B-12, and calcium

Soy Nutrition
Soy foods contain:
Protein
Fiber
Calcium
Isoflavones (genistein, daidzein), saponins, lignans, phytosterols, and other phytochemicals

Isoflavones and other phytochemicals
May protect against hormone-related cancers
Breast, prostate, endometrial

Lowers the level of LDL cholesterol
When substituted for animal protein in the diet
Soy foods may reduce calcium loss from bones
Soy may ease menopausal symptoms
More research needed here
Soy Nutrition

Soy Foods
Tofu
Tempeh
Textured vegetable protein (TVP)
Soy milk
Soy nuts

Soy milk, soy beans,
tofu

Soy Foods
Grams of soy protein
Tofu, 4 oz 13
Soy burger , 1 12
Soy milk. 1 cup 6-10
Roasted soy nuts, ½ cup 20

Soy Recommendations
25 gm per day
Obtain from foods for most benefit (rather than supplements)

Servings
Group Lactovegetarian Vegan Key Nutrients Supplied
Grains 6 – 11 8 – 11 Protein, thiamin, niacin, folate,
vitamin E, zinc, magnesium, iron,
and dietary fiber

Legumes 1 – 2 2 Protein, vitamin B-6, zinc,
magnesium, and dietary fiber

Nuts, seeds 1 – 2 2 Protein, vitamin E, and
magnesium

Vegetables 3 – 5 (include
one dark green
or leafy variety
daily)
4 – 6 (include
one dark green
or leafy variety
daily)

Vitamin A, vitamin C, and folate
Fruits 2 – 4 4 Vitamin A, vitamin C, and folate

Milk 2 – 3 — Protein, riboflavin, vitamin D,
vitamin B-12, and calcium

Turn in your highest-quality paper
Get a qualified writer to help you with

“ Nutrition ”

Get high-quality paper

NEW! AI matching with writer

Still stressed from student homework?

Get quality assistance from academic writers!

Order now