nutrition chapter 1

who considers nutrition more

**Women and older adults tend to consider nutrition more than men or young adults. **People with higher incomes and education tend to consider nutrition more.

To keep up with nutrition science, consumers should

1.s eek out the health and fitness sections of newspapers and magazines and read them with a trained eye 2. read studies published in peer-reviewed journals, such as the American Journal of Clinical Nutrition 3. look for review articles published in peer-reviewed journals, such as Nutrition Reviews

body requires 6 types of nutrients

4 are organic (contains carbon) carbohydrate, fat, protein, and vitamins. minerals, water

nutritious diet: A well-planned diet is adequate, balanced, moderate in energy, and moderate in unwanted constituents and offers a variety of nutritious foods

A nutritious diet is really an eating pattern, a habitual way of choosing foods, with five characteristics. First is adequacy: the foods provide enough of each essential nutrient, fiber, and energy. Second is balance: the choices do not overemphasize one nutrient or food type at the expense of another. Third is calorie control: the foods provide the amount of energy you need to maintain appropriate weight—not more, not less. Fourth is moderation: the foods do not provide excess fat, salt, sugar, or other unwanted constituents. Fifth is variety: the foods chosen differ from one day to the next. In addition, to maintain a steady supply of nutrients, meals should occur with regular timing throughout the day. To recap, then, a nutritious diet is an eating pattern that follows the A, B, C, M, V principles: Adequacy, Balance, Calorie control, Moderation, and Variety

nutrition experts

Academy of Nutrition and Dietetics •Society for Clinical Nutrition•Registered dietitian nutritionist (R D N) •Certified diabetes educator (C D E) •Public health nutritionist •Certified specialist in sports dietetics (C S S D) •Nutrition and dietetics technician, registered (N D T R)

drives food choices: Taste prevails as the number-one factor driving people's food choices, with price following closely behind.

Advertising. The media have persuaded you to consume these foods. Availability. They are present in the environment and accessible to you. Cost. They are within your financial means. Emotional comfort. They can make you feel better for a while. Habit. They are familiar; you always eat them. Nutrition and health benefits. You think they are good for you. Personal preference and genetic inheritance. You like the way these foods taste. Positive or negative associations. Positive: They are eaten by people you admire, or they indicate status, or they remind you of fun. Negative: They were forced on you, or you became ill while eating them. Region of the country. They are foods favored in your area. Social norms. Your companions are eating them, or they are offered and you feel you cannot refuse them. Values or beliefs. They fit your religious tradition, square with your political views, or honor the environmental ethic. Weight. You think they will help control body weight. One other factor affects food choices: Nutrition and health benefits. You think they are good for you.

demographics affect food choices

Age-Gender-Educational level-Income-Cultural background

where does body energy come from

Energy body uses comes indirectly from the sun though photosynthesis -Eating plant-derived foods •Eating animals that eat plants

types of food

Fast foods •Processed and ultra-processed •Functional foods: potentially positive effect on health beyond basic nutrition

why we eat the foods we do

Flavor•Other aspects of food (cost, convenience, nutrition)•Demographics•Culture and religion•Health•Social and emotional influences•Marketing and the media•Environmental concerns

Can I Live on Just Supplements?

Food is superior to supplementsMost healthy people who eat a nutritious diet do not need supplements at all. Foods are chemically complex, and provide compounds that give color, taste, and other food characteristics. -Phytochemicals & bioactive food components •Benefits both physical & psychological -Digestive organs release hormones in response to food signaling satiety & emotional response.

Which statement is true about setting successful goals?

Goals should be set for specific behaviors.

national nutrition research

NHANES: National Health and Nutrition Examination Surveys •Provides data on U.S. food consumption and nutrition status.Epidemiological survey designed to collect information on the health and nutrition of the U.S. household population.

healthy people 2020

Published by U.S. Department of Health and Human Services-specific 10 year goals for long healthy lives by U.S. Department of Health & Human Each decade's objectives concern:•Chronic disease •Food safety•Maternal, infant, and child health•Nutrient consumption•Physical activity

combine regular physical activity with a nutritious diet

Reduced risks of cardiovascular diseases, diabetes, certain cancers, hypertension, and other diseases•Increased endurance, strength, and flexibility•More cheerful outlook and less likelihood of depression•Improved mental functioning•Feeling of vigor•Feeling of belonging—the companionship of sports•Stronger self-image Reduced body fat and increased lean tissue•A more youthful appearance, healthy skin, and improved muscle tone•Greater bone density and lessened risk of adult bone loss in later life•Increased independence in the elderly•Sound, beneficial sleep•Faster wound healing•Reduced menstrual symptoms•Improved resistance to infection

smell

Smell is very important to taste.•Receptors in your nose can distinguish among about 10,000 scents.•While cooking and while eating, you smell food.•The sense of smell and detecting the aromas in wine are how wine is tasted

scientific challenge

Studies must be able to be replicated before being considered valid.Only when a finding has stood up to rigorous, repeated testing in several kinds of experiments performed by several different researchers is it finally considered confirmed.

fiber

The reason is that most fiber passes through the body unabsorbed, and omitting it from the diet does not reliably cause a specific deficiency disease. Even so, in research, health benefits often follow eating a fiber-rich diet **non essential nutrient

factors affecting health

Tobacco and alcohol use•Substance abuse•Physical activity•Sleep•Emotional stress•Environmental factors

umami

Umami provides a savory, sometimes meaty, sensation.-Umami taste receptor is very sensitive to glutamate—an amino acid found in protein such as meat, fish, and milk, and in the flavor enhancer MSG.-Umami flavor increases when salt is added (ketchup, soy sauce, fish sauce).

taste

You have about 10,000 taste buds on your tongue, cheeks, throat, and roof of the mouth.•Taste buds for each sensation are scattered around the mouth.•Children under six have more taste buds, and adults over 50 start to lose taste buds.•Young children have more taste buds, so they can often be picky eaters.******drives as number one factor in peoples food choices

anemia (sickle cell)

a blood condition in which red blood cells, the body's oxygen carriers, are inadequate or impaired and so cannot meet the oxygen demands of the body.

calories

a unit of energy produced by food -carb- 4 cal/g -fat (lipid) 9 cal/g -protein 4 cal/g -alcohol 7 cal/g

DNA

an abbreviation for deoxyribonucleic (dee-OX-ee-RYE-bow-nu-CLAY-ick) acid, the thread-like molecule that encodes genetic information in its structure; DNA strands coil up densely to form the chromosomes.

non-essential nutrient

are substances the body can make

Contemplation

characteristics: Admit that change may be needed; weigh pros and cons of changing and not changing. actions: Commit to making a change and set a date to start.

Action

characteristics: Committing time and energy to making a change; following a plan set for a specific behavior change. action: Perform the new behavior. Manage emotional and physical reactions to the change.

Precontemplation

characteristics: Not considering a change; have no intention of changing; see no problems with current behavior. actions: Collect information about health effects of current behavior and potential benefits of change.

Preparation

characteristics: Preparing to change a specific behavior, taking initial steps, and setting some goals. action: Write an action plan, spelling out specific parts of the change. Set small-step goals; tell others about the plan.

Maintenance

characteristics: Striving to integrate the new behavior into daily life and striving to make it permanent. action: Persevere through lapses. Teach others and help them achieve their own goals. (This stage can last for years.)

Adoption/Moving On

characteristics: The former behavior is gone, and the new behavior is routine. action: After months or a year of maintenance without lapses, move on to other goals.

nutrients

components of food that are indispensable to the body's functioning. They provide energy, serve as building material, help maintain or repair body parts, and support growth. The nutrients include water, carbohydrate, fat, protein, vitamins, and minerals.

Scholarly review journals such as Nutrition Reviews

discuss all available research findings on a topic in nutrition

whole foods

foods that have been around for a long time, such as vegetables, fruit, meats, milk, and grains -Eating a variety promotes a healthy diet -basic, unprocessed, natural 80% of U.S. population does not consume enough fruit and vegetables daily-Most often chosen American "vegetable" is potatoes, and cooking method is French fried

human genome

genetic variability can affect nutrition metabolism- "nurture vs nature"

Well-planned meals:

gratifying and nutritious, fitting your tastes, personality, family and cultural traditions, lifestyle, and budget.

chronic diseases

heart disease, diabetes, some kinds of cancer, dental disease, and adult bone loss—all have a connection to poor diet.

essential nutrient

is a nutrient the body cannot synthesize for itself and must be provided in the diet. Essential nutrients prevent deficiencies.

To answer nutrition questions

look to science for answers, with the expectation that scientists will continually revise their understandings

gram

metric unit of weight **Food energy is measured in calories; nutrient quantities are often measured in grams.

Malnutrition

nutrient deficiencies, imbalances and excesses

food

scientifically, materials, usually of plant or animal origin, that contain essential nutrients, such as carbohydrates, fats, proteins, vitamins, or minerals, and that are ingested and assimilated by an organism to produce energy, stimulate growth, and maintain life; socially, a more limited number of such materials defined as acceptable by a culture

Five primary taste sensations

sweet, sour, salty, bitter, umami -The heat of hot peppers is felt not by the taste budsbut by pain receptors in the mouth that sense heat.

water

the body constantly loses water, mainly through sweat, breath, and urine, and that water must constantly be replaced. Without sufficient water, the body's cells cannot function. -last but not least, essential and required in the greatest quantity of all nutrients.

energy

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

diet

the foods (including beverages) a person usually eats and drinks.

quackery/fraud

the promotion, for financial gain, of devices, treatments, services, plans, or products (including diets and supplements) claimed to improve health, well-being, or appearance without proof of safety or effectiveness. (The word quackery comes from the term quacksalver, meaning a person who quacks loudly about a miracle product—a lotion or a salve.) -When the products are ineffective, untested, or even hazardous "dietary supplements" or "medical devices," consumers stand to lose the very thing they are seeking: good health. When a sick person wastes time with quack treatments, serious problems can advance while proper treatment is delayed. And ill-advised "dietary supplements" have inflicted dire outcomes, even liver failure, on previously well people who took them in hopes of improving their health.

nutrition

the study of the nutrients in foods and in the body; sometimes also the study of human behaviors related to food. **the science of how food nourishes the body

genes

units of a cell's inheritance; sections of the larger genetic molecule DNA (deoxyribonucleic acid). Each gene directs the making of one or more of the body's proteins.

•Intervention study

•Alter people's eating habits and examine effects

elemental diets

•Formula administered to severely ill people •Cannot help people thrive *life-saving liquid diets of precise chemical composition for hospital patients and others who cannot eat ordinary food

Epidemiological study

•Look for correlations in large populations

energy yielding nutrients

•Macronutrients •Carbohydrates •Fats •Proteins (double duty)-it can yield energy, but it also provides materials that form structures and working parts of body tissues. •Alcohol yields energy-Not a nutrient

Case study

•May lead to possible avenues of research•

vitamins and minerals (regulator nutrients)

•Micronutrients •Provide no energy•Some serve as parts of body structures•Others are regulators -present in tiny amounts and provide no energy to the body. Essential and regulate body processes.

•Laboratory study

•Pinpoint mechanisms by which nutrition acts

nutrition density

•The amount of vitamins, minerals, fiber, and other nutrients relative to calories •Vegetables, fruit, whole grains have high nutrient density •Combining foods into balanced meals