Nutrition chapter 1: Introduction

DRI

(dietary reference intakes) values for dietary nutrient intake *include: -RDA -AI -EAR -UL -EER -ADMR

RDA

(recommended dietary allowances) *it looks at the average daily amounts considered adequate for healthy indeviduals and sets the amount high to cover the needs of most people

Calorie

1 kilocalorie (1000)

6 points to consider when planning a diet

1. adequacy 2. balance 3. calorie control 4. nutrient density 5. moderation 6. variety

classes of nutrients

1. carbohydrates 2. lipids 3. protiens 4. vitamins 5. minerals 6. water

why is variety good?

1. different foods in the same food groups have different array of nutrients (ex:strawberries: V C, aprocots: V A) 2. no food is totally free of substances that can harm you, so it lowers exposure (ex: contaminants/pesticides)

why do we eat certain foods?

1. preference 2. associations 3. habit 4. ethnic heritage 5. values 6. social pressures 7. emotional comfort 8. socioeconomics 9. image 10. medical conditions 11. society 12. occupation 13. health and nutrition

carbohydrates

4 Cal/g

protiens

4 Cal/g

lipids and energy density

9 Cal/g

AI

Adequate Intake *similar to RDA but there is less scientific evidence to support the numbers

50% daily diet

Carbs

EAR

Estimated average requirement *average for the specific person (age, gender)

UI

Tolerable upper intake levels *highest level of nutrient intake that will not be harmful *relevent when using supplements

five food groups

USDA developed to help plan a good diet 1. grains 2. vegetables 3. fruits 4. milk and milk products 5. protein foods

listing of ingredients on a label

according to weight

balance

all food groups are included *helps ensure adequacy

calorie

amount of heat needed to raise the temp of one gram of water by 1 degree C

socioeconomics

availability, convenience, economy *fast food *access to stores

malnutrition

caused by deficiency/excess/imbalance of energy/nutrient intake

medical conditions

could limit diet: diabetes, cardiovascular disease

ethnic heritage

different cultures have different sources of grains, protiens and fats in their diets

non energy-yielding nutrients

do not provide energy (calories) *organic *inorganic

variety

eating different foods within and among food groups on different occasions or days *improves adequacy

energy density

energy in food/mass

associations

foods that have emotions associated with them

empty Kcal foods

foods with a low nutrient density

preference

for taste: salt, sweet, spicy, sour *is in part genetic

food plate

half fruits and veggies (more veggies), half grains and protiens (more grains), and some dairy

adequacy

having enough energy/nutrient/fiber and water *allows maintenance of normal health and body weight

% on label

how much the food contributes to daily diet *based on a 2000Kcal diet

society

large meals at dinner in western culture, large meals for breakfast for farmers

30% daily diet

lipids

most energy dense substance

lipids

calorie control

management of food calorie intake *dont want to eat too many empty Kcal foods

nutrient density

measure of amount of nutrients a food provides relative to the amount of energy it provides *high nutrients/low calories= good!

image

media and society influence many to seek a beautiful body (good if diets are nutritious, bad if carried to extreems-eating disorders)

inorganic non energy-yielding nutrients

minerals *help regulate energy release from other nutrients water *medium where reactions take place

serving size

nutrients in a food are given on a label according to:

essential nutrients

nutrients that must be supplied by food *things that the body cannot make on its own in sufficient amounts

energy-yielding nutrients

ones that provide energy for the body *all organic *include: 1. carbohydrates 2. lipids (fat) 3. protien (last resort)

overnutrition

overconsumption of energy/nutrients (high enough to promote disease)

social pressure

peer pressure is very powerful

emotional comfort

people eat to relieve stress, depression, anxiety, etc.

habit

people will continue to eat as they always have

20% daily diet

protein

moderation

provide enought, but not too much of a substance

alcohol

provides energy, but does not support body's growth, repair or maintenance, therefore it is not a nutrient

values

religions have certain practices that limit what they eat. *catholics dont eat meat on fridays *jews have specific food restrictions *some people dont eat anything but organic

Nutrition labeling and education act of 1990

requires that food be extensively nutritionally labeled

nutrient claims

statements about quantity of nurients in a product *closely regulated by FDA

Health Claims

statements about relationship of nutrients in product and health effects *have to have some scientific evidence

structure-function claims

statements on how a product may affect a structure or function by the body *not regulated by FDA *ex: calcium builds strong bones

nutrients

substances obtained from food that provide energy and important materials in the body

nutrition

the study of nutrients in food of their ingestion, digestion, absorption, transport, metabolism, interaction, storage, and excretion

why is nutrition important?

the top three causes of death in US are affected by nutrition

health and nutrition

the value of the foods may affect what we eat *functional foods=foods with physiological benefits

undernutrition

underconsumption of energy/nurtrients (low enough to promote disease)

organic non energy-yielding nutrients

vitamins *help release of energy from other nutrients

occupation

wok that involves many lunches or dinners would be difficult for weights management, or otheres that are too strenuous might leave little room for meals

nutrient guidelines for eating carbs

you should eat carbs that are nutrient dense, so that adaquate intake is aquired, and energy levels do not exceed recommended amount, after this level is achieved there is still some energy that can be aquired from empty Kcal foods to maintain body weight