Nutrition 101

calorie control

-Control of energy intake A feature of a sound diet plan -foods provide amount of energy you need to maintain ideal weight

moderation

-The dietary characteristic of providing constituents within set limits Nothing in excess -foods do not provide excess fat, salt, sugar, or other unwanted constituents

factors that contribute to undernutrition

-overpopulation -parasites -disease -war and political/civil unrest -depleted farmland and other natural resources -lack of sanitary water supplies -food distribution problems

nutrient density

1 cup skim milk 85 calories 300 mg calcium 1 cup ice cream 350 calories 150 mg calcium

what about alcohol

1 ½ oz alcohol 100 calories Add the sherbert & juice drink is now ~ 350 calories

undernutrition

Affects ~ 1 in 3 people worldwide More prevalent in: - Children - Underdeveloped countries

solutions to malnutrition

Biotechnology Modifying living things (especially plants and animals) to make improved products Genetic Modification Techniques that alter an organism's DNA

caloric value of nutrients

Calorie units of energy Kilocalorie (Calorie) : amount of heat energy necessary to raise the temperature of a kilogram (liter) of water 1oC Carbohydrate 4 cal/gram Fat 9 cal/gram Protein 4 cal/gram alcohol 7kcal/gram

6 classes of nutrients

Carbohydrate Protein Fat Water Minerals Vitamins

major functions of nutrients in the body

Carbohydrates- Energy Lipids- Energy, cellular development, physical growth and development, absorption of fat-soluble vitamins Proteins- structural components- cells, bones, skin; enzymes, chemical messengers Vitamins- regulation of body processes, maintenance of immune function Minerals- Regulation of body processes, fluid balance Water- maintenance of fluid balance, elimination of waste, transport of substances

Nutrients

Chemical components of food necessary for the body. Provide energy Materials for growth Regulate chemical processes

The study of nutrition involves

Chemistry Biochemistry Biology Physiology Behavioral sciences

undernutrition in the united states

Contributing factors: - Anorexia nervosa - Alcoholism - Low income Food insecurity: Reported in 14.7% of American Households

concept 2

Eating a variety of foods can help ensure the nutritional adequacy of a diet. There are no "perfect" natural foods that contain all nutrients in amounts needed by the human body. Eat a variety of foods, especially fruits, vegetables, and minimally processed grains, to ensure nutritional adequacy.

energy density

Energy density is the amount of calories in a given weight of food (kcal/gm) Foods with more fiber and water are less energy dense Fatty foods= high energy density Choosing foods that are less concentrated with calories — meaning you get a larger portion size with a fewer number of calories — can help you lose weight and control your hunger. Feel full on fewer calories. It sounds like a diet gimmick. But in reality, the concept of energy density can indeed help you feel satisfied with fewer calories. By consuming fewer calories, you can lose weight over time and keep it off long term. All foods have a certain number of calories within a given amount. Some foods, such as desserts, candies and processed foods, are high in energy density. This means that a small volume of that food has a large number of calories. Alternatively, some foods — such as vegetables and fruits — have low energy density. These foods provide a larger portion size with a fewer number of calories. Two factors play an important role in what makes food less calorie packed and more filling:water and fiber

concept 4

Enjoy eating all food in moderation Dietary moderation = Obtaining enough nutrients from food + Avoiding excessive amounts of nutrients + Balancing calorie intake with expenditure

what influences your eating habits

Family, childhood experiences, peers, ethnic background, education, occupation, income, rural vs. urban residence, food composition, convenience, and availability, food flavor, texture, and appearance, religious beliefs, nutritional beliefs, health beliefs, current health status, advertising and media, mood... No time Crave fast food Too little money Like to eat large portions Take vitamins instead Love sweets

concept 6

Food is the best source of nutrients and phytochemicals. -During refinement, a wheat kernel is stripped of the nutrient-rich germ and phytochemical-rich bran.

concept 8

Foods and the nutrients they contain are not cure-alls. -Specific nutrient deficiency disease can be cured by eating foods that contain the missing nutrient. But, nutrients do not "cure" other ailments.

concept 5

For each nutrient, there is a range of safe intakes Physiological dose Amount of a nutrient within the range of safe intake that enables the body to function optimally Megadose Generally defined as 10 times the recommended amount of a vitamin or mineral

3 features of essential nutrients

If missing from diet, a deficiency disease occurs. Adding missing nutrient back to diet corrects signs and symptoms of the deficiency. Scientists can explain why lack of the nutrient caused abnormalities.

Why study nutrition?

Learn how to: Evaluate health news, health claims, food labels Select a varied and healthful diet

macronutrients

Macronutrients Needed in gram amounts Provide energy -carbs,protein,fats

chapter 1 highlight malnutrition

Malnutrition Improper nourishment Chronic under-nutrition Long-term energy and nutrient deficiency - In children: stunted growth, delayed physical development, blindness, impaired intellectual development, and premature death Hunger Physiological need for food

concept 9

Malnutrition includes UNDERnutrition as well as OVERnutrition -Malnutrition State of health that occurs when the body is improperly nourished May be from inadequate or excessive amounts of nutrients

concept 1

Most Naturally Occurring Foods are Mixtures of Nutrients.

what are essential nutrients

Must be supplied by food The body cannot synthesize or make enough of them

micronutrients

Needed in comparatively minute amounts Do not provide energy -vitamins and minerals

concept 10

Nutrition is a dynamic science -As researchers continue to explore complex relationships between diets and health, nutrition information constantly evolves. Even nutrition educators have difficulty keeping up with the vast amount of research published in scientific journals.

how powerful is a nutritious diet in preventing disease?

Only two common lifestyle habits have a stronger influence on long-term health than dietary choices -Smoking & other tobacco use -Excessive alcohol consumption Lycopene - prostate cancer Calcium - osteoporosis Whole grains - heart disease Vitamin E - Alzheimer's disease

Why should you care about your diet?

Poor diet is associated with 4 of 10 leading causes of death: -Heart disease -Some types of cancer -Stroke -Type 2 diabetes Adequate diet plus regular exercise may reduce your chances of developing these serious chronic diseases.

the role of nutrients

Provide energy Carbs, protein, lipids (fats & oils) Promote growth and maintenance Protein, fat, minerals, water Regulate body processes Vitamins, minerals

What is Nutrition?

Scientific study of nutrients, the chemicals in food that are necessary for life, and how the body uses them

variety

The dietary characteristic of providing a wide selection of food The opposite of monotony

adequecy

The dietary characteristic of providing all of the essential nutrients, fiber, and energy in sufficient amounts to maintain health and body weight

concept 3

There are no "good" or "bad" foods. -Empty Calorie vs Nutrient Dense -empty calorie-Poor source of micro- nutrients (vitamins and minerals) compared to calories -nutrient dense-Has more micronutrients (vitamins and minerals) in relation to its energy value

concept 7

There is no "One Size Fits All" approach to planning a nutritionally adequate diet. -Food guides can be used to individualize your diet, so it is nutritionally adequate and suits your likes and dislikes

metrics for nutrition

Units of scientific measurement often used in nutrition Length — meters Weight — grams Volume — liters Metric Basics (approximations) 1 inch = 2.5 cm 1 ounce = 28 g 1 pound = 454 g 2.2 pounds = 1 kg

essential nutrients for humans

Vitamins : A B (thiamin, riboflavin, niacin, pantothenic acid, biotin, folate, B-6, B-12) Choline C D* E K Amino Acids (TV TILL PM H) Minerals: Ca, Cl, Cr, Cu, I, Fe, Mg, Mn, Mb, P, K, Se, Na, S, Zn ADD: WATER, GLUCOSE, Fats that contain alpha-linolenic and linoleic acids Possibly essential: Arsenic, Lithium, Nickel, Silicon, Boron, Vanadium Aas: Tryptophan, valine, threonine, isoleucine, leucine, lysine, phenylalanine, methionine, histamine Minerals: calcium, chlorine, chromium, copper, iodine, iron, magnesium, manganese, molybdinium, phosphorus, potassium, selenium, sodium, sulfur, zinc

what is a calorie

What is a calorie? Specific number of calories in food is reported as kilocalories or Calories 1 kilocalorie = 1000 calories = 1 Calorie measure of food energy; heat needed to raise 1 g of water 1o Celsius So a kcal is the heat needed to raise 1000 g (1 L) of water 1 deg C

short term effects of diet

What you eat DOES make a difference! Fiber - constipation Caffeine - sleep and energy levels Sugar - energy levels Fish oil - depression Alcohol - motor skills, headaches

balance

a.k.a. proportionality The dietary characteristic of providing foods of a number of different types in proportion to each other Such that foods rich in some nutrients do not crowd out of the diet foods that are rich in other nutrients

energy yielding nutrients

nutrients that the body can use for energy. They may also supply building blocks for body structures.

energy

the capacity to do work. The energy in food is chemical energy; it can be converted to mechanical, electrical, heat, or other forms of energy in the body. Energy is measured in calories.

how to recognize a nutritious diet

variety moderation calorie control balance adequecy