nutrition 100
determine methods to measure an individual's overall nutritional health
"ABCDE's" of nutrition assessment.
In 2005
"MyPyramid" attempted to be an updated variation of the Food Guide Pyramid, adding a factor of physical activity with the figure climbing up the side as a means to depict recommended physical activity levels each food group and the balance, variety, and moderation within each group.
in 2011
"my plate" demonstrate what your plate should look like at every meal
How do you know if you are getting enough of a nutrient? Or too much of a nutrient?
Dietary Reference Intakes (DRIs). The DRIs are a set of numbers for each nutrient that people need based on age, gender, and stage of life—such as pregnancy and postmenopause.
An example of an AI
Dietary fiber - has a range for what's considered healthy in your diet 25-38 grams of fiber a day
AI (Adequate Intake)
a recommended average daily nutrient intake level based on observed or experimentally determined estimates of nutrient intake by a group of healthy people - a RANGE
The first component to be reduced in the Dietary Guideline is
added sugars (empty calories) limit our total daily consumption of added sugars to less than 10% of calories per day an average 2000-Calorie diet, this recommendation would mean approximately 12 teaspoons of sugar daily
Most Americans exceed the recommendations
added sugars, saturated fats, and sodium.
reduce:
added sugars, saturated fats, refined grains, and alcohol
foods that are higher in dietary cholesterol, such as fatty meats and high-fat dairy products
also higher in saturated fats. people should eat as little dietary cholesterol as possible.
Dietary
an individual journals or records everything he or she eats and drinks—typically over a defined period of at least several days record serves as a snapshot of a person's eating pattern, revealing their normal consumption patterns. -food frequency questionnaire: which is typically utilized to determine an individual's specific food intake relative to a certain vitamin or mineral -24-hour diet recall, which may be utilized by a dietitian/nutritionist in a clinical or outpatient setting. This can provide a quick snap-shot of an individual's recent intake.
Environmental
analyzes a person's capability of purchasing different foods, their living conditions, educational level, economic status
A nonnutrient
any compound found in food other than the six essential nutrients, including those compounds found in herbs and spices contribution to the diet by adding beneficial phytochemicals to the body
macronutrients (except water)
are energy-yielding nutrients
Average intakes of whole grains
are far below recommended levels across all age-sex groups, and average intakes of refined grains are well above recommended limits for most age-sex groups.
Trace minerals
are needed in lesser amounts and include iron, zinc, iodine, chromium, and fluoride, among others.
Carbohydrates are
are required for energy and provide the body's main source of energy (4 Calories per gram) Simple sugars are the core units (fruits, dairy, veggies) Complex: multiple simple sugars bound together to form a starch—such as breads, cereals, and grains.
Biochemical
assessment of the concentration of nutrients and related by-products in the blood, urine, and feces values can indicate deficiencies and/or other nutrition-related conditions hemoglobin and hematocrit are blood markers in a biochemical assessment that typically assess iron levels/status in your blood.
nonenergy yielding
assist in the energy production process but do not supply direct energy in and of themselves ex: vitamins, minerals, and water
Carbohydrates and proteins each provide
4 calories per gram
Empty calories from added sugars and solid fats contribute to
40% of total daily calories for 2-18 year olds and half of these empty calories come from six sources: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk.
The average intake of fruits
below recommendations for almost all age-sex groups 1-8 years old;many do meet recommended intakes lowest among girls ages 14-18 years and adults ages 19-50 years one-third of the intake from juice highest proportion of juice to whole fruits intake is among children ages 1-3 years, for whom about 47% of total fruit intake comes from fruit juice.
DRI: Dietary Reference Intake
broad term used to describe the ongoing collaboration effort between the food and nutrition board of the institute of med between US and canada - recommendations for different nutrients and intakes
The relationship between diet and physical activity contributes to
calorie balance and managing body weight
energy is measure in
calories essential for the body to grow, repair and develop new tissues, conduct nerve impulses, and regulate life process.
Typical American diets exceed the recommended intake levels or limits in four categories
calories from solid fats and added sugars; refined grains; sodium; and saturated fat.
4 organic nutrients
carbohydrates, fats, proteins, and vitamins
Macronutrients include
carbohydrates, fats, proteins, and water needed in large quantities
Organic nutrients contain
carbon element
6 essential classes of nutrients
carbs, lipids (fat), proteins, vitamins, minerals, water
Obesity
characterized by excessive body fat and associated health problems—is the most common form of overnutrition in the United States
variety
choosing a diverse assortment of foods helps ensure that you get all of the health and disease-fighting potential that foods offer
Intakes of total grains
close to the target amounts for all age-sex groups intakes do not meet the recommendations for whole grains and exceed limits for refined grains
desirable nutritional healt
condition wherein our intake of macronutrients and micronutrients meets our body's needs for normal physiological processes small surplus of some nutrients in case your body is in need and can pull from those reserves small fat reserves for energy storage, or calcium reserves in our bones no excess, nor deficiency.
1960s-1970s - basic 4
consisting of milk, meat, fruits and vegetables, and bread and cereal groups' maintained goals for nutrient adequacy, as well as specified amounts of foods from each of the four food groups.
most recently released 2015-2020 Dietary Guidelines for Americans
continue to make recommendations utilizing the most recent scientific knowledge in promoting health and preventing chronic diseases for current and future generations approximately 117 million Americans have one or more preventable chronic diseases such as cardiovascular disease, hypertension, type 2 diabetes, some cancers, and poor bone health
Undernutrition
defined as inadequate or unbalanced nutrition—below what our body needs insufficient amounts of a specific nutrient, while other times it results from overall lack of food -body would use the surpluses,once those are exhausted, undernutrition would result example of weight:underweight if those fat surpluses are depleted; and health declines skin, hair, eyes, and/or weight affected fat loss and/or muscle wasting.
Healthy People initiative from the National Office of Health Promotion and Disease Prevention
develops a new set of science-based, 10-year national objectives with the goal of improving the health of all Americans promote health and reduce chronic disease risk through the consumption of healthful diets and achievement and maintenance of healthy body weights
Fat—soluble vitamins
dissolve in fat and can be stored in the fatty tissues in the body when in excess include vitamins A, D, E, and K Green leafy vegetables, dairy products, and plant oils
Water—soluble vitamins
dissolve in water and are excreted in urine when in excess. need to be consumed daily and include a variety of B-vitamins and vitamin Green leafy vegetables and some protein foods are rich in B vitamins, whereas vitamin C is found abundantly in citrus fruits.
Inorganic nutrients contain
do not contain carbon
Choosing foods with a variety of natural color
each color represents important and varying phytonutrients and other beneficial compounds.
Vitamins
essential for normal metabolism, growth and development, and regulation of cell function classified as either fat—soluble or water—soluble
Estimated Energy Requirement (EER)
estimated number of calories per day required to maintain energy equilibrium in a healthy adult; this value is dependent on age, sex, height, weight, and level of physical activity
ore than 23 million Americans, including 6.5 million children, live in
food deserts—areas that are more than a mile away from a supermarket.
Stats on obesity
70% of american adults are overweight or obese 30% of children
The Office of Disease Prevention and Health Promotion states that Americans with a healthful diet:
Consume a variety of nutrient-dense foods within and across the food groups, especially whole grains, fruits, vegetables, low-fat or fat-free milk or milk products, and lean meats and other protein sources. Limit the intake of saturated and trans fats, cholesterol, added sugars, sodium (salt), and alcohol. Limit caloric intake to meet caloric needs and avoid unhealthy weight gain—including recommending that those whose weight is too high may also need to lose weight.
Key Recommendations that are quantitative
Consume less than 10% of calories per day from added sugars Consume less than 10% of calories per day from saturated fats Consume less than 2300 mg per day of sodium If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age.
average intakes of dairy
for most age-sex groups are far below recommendations
Dietary fiber
found in fruits, vegetables, legumes, and whole grains, is another type of carbohydrate, but it is different ... body is unable to utilize the majority of the calories contained in fiber due to its limited absorption and digestibility.
important to create variety in your diet between and among the five major food groups
grains, fruits, vegetables, protein, and dairy Variety among these food groups is just as important as variety within each food group
Since 1941, the Food and Nutrition Board of the Institute of Medicine (IOM) of the National Academy of Sciences
has prepared RDAs that have set the types and quantities of nutrients that are needed for healthy diets. levels of essential nutrients are determined by the board as adequate in meeting the nutrient needs of practically all healthy persons
"empty calories."
have very few—if any—nutrients in comparison to the calories they contain. An example of empty calories would be a soft drink or sugary candy calories devoid of nutrient density and primarily contain refined sugar and other additives.
Essential nutrients
help to provide the body with energy (in the form of calories), and aid in its growth and maintenance. must be supplied by the diet
High-energy dense foods (most desserts and regular sodas) and low-energy dense foods(fresh vegetables.) can be translated into
high-calorie foods and low-calorie foods, respectively
If you know how many grams of carbohydrate, fat, and protein are in a food, you can calculate
how much energy it provides, or its total Calories
Satiety
hunger and appetite feeling of fullness, or satisfaction that prompts an individual to stop eating regulated by the brain and is impacted by multiple factors, including: the size of the meal, the macronutrient composition of the meal, as well as hormones in the body.
the intent of MyPlate
illustrate the five food groups with a familiar image, a plate, and demonstrate how one's plate should ideally appear when abiding by recommendations
The primary healthy eating pattern described in the Dietary Guidelines is limited
in saturated fats, and thus, dietary cholesterol (about 100-300 mg across the various calorie levels).
1970s, the new guide was based on the Basic 4
included a fifth group to highlight the need to moderate intake of fats, sweets, and alcohol
The measurement of Calories per gram of a food
is the amount of energy provided by a given quantity of food
2 measurement of food energy
kilocalorie (or Calorie) and gram
Major minerals are required in
larger amounts (more than 100 mg) and include calcium, potassium, sodium and magnesium, among other
"Ingredients,"
listed on the food label and required by law listed in decreasing order by weight
Water
macronutrient because of our body's requirement, but it does not provide your body with energy/Calories more than two-thirds of our body weight solvent and carrier, distributing nutrients to cells and removing wastes through urine regulation of body temperature and ionic balance of the blood 9 to 13 cups per day from fluid and foods
Proteins
macronutrient that uniquely contain nitrogen and provide the body with essential amino acids comprise most of the cell structure in our bodies important components of bone, muscle, blood, hormones, enzymes, and immune antibodies maintaining fluid balance and contributing to pH balance may be used to provide energy provide 4 calories per gram
Malnutrition
may result when a body does not maintain the ideal nutritional state. Malnutrition can occur in the form of undernutrition or overnutrition.
calories is
measurement of heat energy
Minerals
micronutrients that function independently in the body, playing critical roles in nervous system function, water balance, body structure, and other cellular processes classified into major minerals and trace minerals
fats supply
more than twice this amount of energy at 9 Calories per gram.
appetite
more the psychological drive, guided by the senses, brain, and surrounding environment
nutrient density and energy density are not
mutually exclusive terms
Phytochemicals
nonnutrient compounds present in plant-derived foods (such as fruits and vegetables) that display biological activity in the body not considered essential significant health benefits, such as cancer prevention or other disease resistance
Polyphenols
nonnutrients that contribute to health and well-being high polyphenol content in dark chocolate have indicated a decrease in blood pressure and an improvement in insulin sensitivity in healthy people.
Moderation
not eating too much or too little of any particular food type
Myplate limitations
not intended for children under the age of 2. Fat and certain other nutrients should not be restricted bc developmental and neurological purposes not specifically address the types of food to choose from within each food group, such as baked versus fried vegetables or lean versus fried protein source not look at the total diet—but rather "meals" on a plate, what about snacks? biggest drawback is that access to MyPlate may be limited
The Dietary Guidelines for Americans have been developed by the USDA
offer general recommendations about the foods and nutrients that should be consumed and/or limited a shift to also include fitness (bc obesity) 1980, jointly published by the USDA and the US Department of Health and Human Services (HHS) required to jointly publish a report on the Dietary Guidelines for Americans at least every five years, targeting individuals over the age of 2.
The relationship between sodium intake and blood pressure
one goes up, the other goes up most of us need to reduce Processed foods are the biggest source of sodium in our diet
Nutrients can be:
organic or nonorganic
Clinical
physical exam whereby a health practitioner observes your overall appearance—your skin, hair, nails, eyes, tongue, ability to walk/talk, deficiencies are more apparent in these outward examinations some signs of nutritional inadequacies are delayed some symptoms have different root causes
Anthropometrics
physical measurements of the body such as height, weight, waist circumference, skinfold thickness, body fat percentage, and several other tactile measures (Figure 2.6). These data are compared to healthy recommendations for a person of your build and age.
Saturated fats
primarily derived from animal sources and are more likely to increase the risk of heart disease when consumed in excessive amounts.
unsaturated fats
primarily from plant sources, being preferable for heart health. Some unsaturated fats are considered essential fats, indicating that we must consume them in our diet or in supplemental form
energy yielding
provide needed energy for the body to remain active ex: Carbohydrates, fats, and proteins provide a particular amount of energy
in 1940s - basic 7
provided a foundational diet for nutrient adequacy, including daily number of servings needed from each of seven total food groups lacked specific serving sizes and contained a separate group for butter and margarine
A large body of science indicates that eating patterns with less added sugars are associated with
reduced risk of cardiovascular disease in adults, and some evidence indicates that these patterns are also associated with reduced risk of obesity, type 2 diabetes, and some types of cancer in adults. Added sugars, such as syrups and other caloric sweeteners, are used as sweeteners in many food products.
replacing saturated fat with unsaturated fats
reduced risk of cardiovascular disease. However, it is important to note that replacing saturated fat with carbohydrates does not reduce the risk of cardiovascular disease.
many health benefits of a high-fiber diet
reducing the risk of certain gastrointestinal problems (such as constipation),helping regulate blood glucose levels, aiding in weight loss/maintenance, and potentially helping to lower the risk of certain cancers.
A calorie is defined as the amount of heat energy
required to raise the temperature of 1 gram of water to 1°C
"% Daily Value" or "% DV" on a food label,
s the amount of that nutrient divided by the daily value. hese are the reference values used on food labels to help consumers understand how much of a particular nutrient is in a serving of the food they are eating or drinking.
Hot peppers, for instance, contain capsaicin pungent flavor found in garlic (Allium sativum)
same nonnutrient used medicinally as an anti-inflammatory agent potent phytochemical that has been shown to lower cholesterol
Lipids (or fats)
second major macronutrient, are also used for supplying energy, and additionally serve as an efficient means of energy storage making steroids and hormones
Refined grains
should be reduced result of stripping the nutrients from the nutritious bran of whole grains and often have added sugars and fats in them as well.
Factors affecting food choices include
social needs, food taste/texture, food availability, food customs and cultures, psycho needs, food cost, lifestyle, routines and habits, health knowledge, food marketing, education and occupation
For most people ages 14 years and olde
sodium intake should not exceed 2300 mg/day (or about one teaspoon of salt
About 90% of Americans eat more
sodium than is recommended for a healthy diet.
In the 1980s
stylized food wheel with actual portion sizes was listed in the graphic "total diet approach" encompassed a more comprehensive methodology and included goals for both nutrient adequacy and moderation. In addition, the five food groups and amounts in this model formed the basis for the upcoming Food Guide Pyramid.
The US Department of Agriculture (USDA)
tasked with creating and updating educational tools to consolidate and represent compiled nutritional advice provided a foundational diet for nutrient adequacy, including daily number of servings needed from each of seven total food groups lacked specific serving sizes and contained a separate group for butter and margarine
Nutrient density
term used to compare the nutrient content of a food with the number of calories it contains. Healthy diets are typically full of nutrient-dense foods.
Hunger
termed as the body's biological or physical need to eat, driven by the digestive system and physiological processes
RDA (Recommended Dietary Allowance)
the average daily amount of a nutrient considered adequate to meet the known nutrient needs of practically all healthy people; a goal for dietary intake by individuals, affect by age and sex
1 kilocalorie (kcal) is equivalent
to 1 FOOD Calorie
1 FOODCalorie (with a capital "C") is equivalent
to a kilocalorie or 1000 calories
The goal of healthy eating and following dietary recommendations
to achieve ideal nutritional status and, consequently, optimal overall health.
More than half of the population is meeting or exceeding
total grain and total protein foods recommendations, but are not meeting the recommendations for the subgroups within each of these food groups (like whole grains and lean protein sources).
Ultimately, the goal of these guides is to
translate scientific research into practical tools that people understand to help meet their needs and demands by suggesting a food pattern with balance, variety, and moderation.
Types of lipids
triglycerides (most commonly found in foods), sterols (including cholesterol), and phospholipids (found in cell membranes)
gram is
unit used to measure weight (food quantities)
Dietary Guidelines, the 2015-2020 edition encourages eating styles that emphasize
unsaturated fats (fish and nuts) and are low in saturated fat. saturated fat (butter) consumption to less than 10% aiming for 5-6%
DV: Daily Values
usually written in footnote on the Nutrition Facts Label; serving size, calories for 2,000 diets
About three-fourths of the population has an eating pattern that is low
vegetables, fruits, dairy, and oils.
Americans eat less than the recommended amounts of
vegetables, fruits, whole grains, dairy products, and oils.
increase:
veggie intake it is is lowest in lowest among boys ages 9-13 years and girls ages 14-18 years Potatoes and tomatoes
Mirconutrients
vitamins and minerals required in very minute amounts do not contain calories - no energy provided
inorganic nutrients
water and minerals
When our bodies eat caloric foods
we produce heat—as we either burn or store these calories.
Hunger, appetite, and satiety can all be involved in
weight gain, weight loss, and/or weight maintenance, as this will be explored in future chapters.
overnutrition
whereby intake exceeds the body's needs Prolonged consumption of nutrients above one's needs can lead to overnutrition Initially minimal, symptomatic of a few extra pounds or excess tissue saturation of nutrients; however, in the long term, serious conditions associated with overnutrition can be obesity, diabetes, and even toxic levels of certain micronutrients that can be detrimental to overall health
Even within the same type of food....
you can obtain higher nutrient densities by choosing different versions of the food.
How can you reduce sodium intake?
-Keep tabs of your sodium intake by reading the food label/"Nutrition Facts Panel" on your foods and beverages -Consume more fresh fruits, vegetables, whole grains and lean proteins rather than processed foods with added sodium -If you are preparing foods yourself, control sodium levels with by either using salt substitutes or by reducing salt added -When you eat out, ask the establishment not to add any additional salt to your ordered meal
The five general 2015-2020 Dietary Guidelines and Key Recommendations include:
-a healthy eating pattern across the life span -Focus on variety, nutrient density, and amount -Limit calories from added sugars and saturated fats and reduce sodium intake -Shift to healthier food and beverage choices -Support healthy eating patterns for all
A healthy eating pattern includes
A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other Fruits, especially whole fruits Grains, at least half of which are whole grains Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products Oils
Adequate Intake (AIs)
AI is typically a range of values and relies more on the judgment of the researchers than the RDA. Nutrient intake goals for healthy individuals, derived from the estimated average requirements (EARs). Set when insufficient scientific data is available to establish the RDA value.
populations recommended to consume less than 1500 mg/day include of sodium
All individuals over age 50 African Americans Individuals with high blood pressure, diabetes, or chronic kidney disease and younger than 14 with hypertension (over half the adult US population) overall recommendation is 1500
The Energy Nutrients
Carbohydrate: 4 Calories per gram Fat: 9 Calories per gram Protein: 4 Calories per gram (Alcohol: 7 Calories per gram)
Tolerable Upper intake Levels (ULs)
Many vitamins and minerals have an upper limit, where getting too much can cause negative side effects. too much vitamin C can cause stomach cramping and diarrhea Most cases of nutrient toxicity are caused by taking too much from a vitamin or mineral supplement. Eating foods high in a particular nutrient rarely causes toxicity. mistakenly believe that you cannot get too much of the water-soluble vitamins. Suggested upper limits of intakes for nutrients that may be toxic at excessive levels. When consumed at excessive levels, these nutrients are likely to cause illness
Consume a VARIETY of foods, BALANCED by a MODERATE intake of each food.
No one (natural) food supplies all the nutrients your body requires. Choosing a Variety of foods is essential to supply nutrients Balance foods within and among food groups daily Stay physically active to Balance your eating patterns Control how much you eat through Moderation
both energy- and nutrient-dense
Peanut butter: nutrient dense because it contains B-vitamins, several minerals, protein, and unsaturated fats energy dense because it is highly caloric compared to its weight
Recommended Dietary Allowances (RDAs)
RDAs are set above the EAR—at the 98th percentile—to ensure that most of the healthy (not ill or those experiencing malnutrition) population is covered RDAs do not meet the needs of individuals with special nutritional needs resulting from illness, the use of medications, and inherited metabolic disorders The RDAs for most nutrients are set at levels that exceed the requirements of many individuals. The RDA for energy reflects the mean requirement for each category. Consumption of energy at too high a level can lead to obesity in most persons.
Estimated Average Requirements (EARs):
Researchers use data from studies on each nutrient to set an average daily need for that nutrient in the diet. The estimate is based on the researchers' assessment of often hundreds of studies needs vary based on gender, age, and stage of life two people with the exact same characteristics can have differing needs represents an average—the need of the population at the 50th percentile An EAR is the average daily nutrient intake level estimated to meet the requirements of half of the healthy individuals in a specific population group.
What is the first item you should be attentive to when reviewing the Nutrition Facts Panel?
SERVING SIZE—because all values on the label are based on that amount
A healthy eating pattern limits
Saturated fats and trans fats, added sugars, and sodium
UL: upper level
Some vitamins and minerals Don't want to go over for some it is toxic
In the 1990s,
The Food Guide Pyramid total-diet approach included goals for both nutrient adequacy and moderation developed using consumer research to bring awareness to the new food patterns, and the shape specifically visualized the concept of foundationally basing a diet in plant-based foods symbolically displaying the core concepts of variety, balance, and moderation within and among the different food groups, and also included visualization of added fats and sugars throughout five food groups
main factors that determine its energy density
The water content, dietary fiber, fat, and any added sugars of a food
Portions on my plate
Vegetables and fruits should fill half of your plate and include variety and color (dense in phytochemicals, vitamins, and/or minerals) cup to the side of the plate depicts the dairy group(calcium-rich foods that are ideally lower in fat) grains group is to consume at least half of your daily grains as whole grains for dietary fiber and nutrient purposes Protein:lean protein sources—like fish and poultry—that are either baked, grilled, or broiled instead of fried
energy density
This is the comparison of the Calories (or kilocalories) within a given weight of a food. terms Calories and kilocalories are equivalent
A common philosophy in the nutrition world includes the buzz words:
VARIETY, BALANCE, and MODERATION. These three terms encapsulate a great depth and breadth of nutritional advice (Figure 2.1):
Balance
a diet that contains the right mixture of nutrients to provide what is essential for health and weight maintenance
Adequacy
a diet that provides enough of all the essential nutrients in balance.