Chapter 1 - The Basics of Nutrition
2.2 pounds
1 kg
Micro
1 millionth
Kilo
1000
Milli
1000th
Deci
10th
1 inch
2.5 cm
1 ounce
28 g
1 pound
454 g
Changing dietary habits in the United States
Americans are consuming more refined grains such as white bread corn chips and pasta. We are eating more fruits and vegetables but not a variety. Instead of drinking water or milk, we are losing to soda
What are the primary energy sources?
Carbs proteins fats alcohol
Concept two
Eating a variety of foods can help ensure the nutritional adequacy of a diet. No One food meets all our nutritional needs, so we need to eat more fruits and vegetables
Concept four
Eating all foods in moderation can be sure that we obtain enough nutrients and avoid excessive amount of nutrients. balances calorie intake with the calorie expenditure.
1 kilocalorie
Equals 1000 cal
What influences diet?
Family, peers, income, religious beliefs, health believes, ads and media, moods
Concept six
Food is the best source of nutrients dietary supplements should not be replacements
Concept eight
Foods and the nutrients they contain are not cure-all. That means specific nutrient deficiency disease can be cured that is not true of all things
Concept five
For each nutrient there's a range of safe intakes
Weight
Grams
Poor diet is associated with for leading causes of death:
Heart disease, cancer, stroke, type two diabetes
Water
Is very important but does not provide energy or calories
What is a calorie?
It is the measure of food energy or the amount of heat needed to raise the temperature of 1000 g of water by 1°C
Volume
Liter
Concept nine
Malnutrition can be over or under nourishment
Length
Meter
Nutrient dense
More micro nutrients
Concept one
Most naturally occurring foods or a mixture of nutrients for example a potato is filled with protein carbs water vitamins and minerals
Essential nutrients
Must be supplied by food
Macronutrients
Needed in large amounts, provide energy, carbs proteins and fats
Centi
One hundredth
Empty calorie
Poor source of micro nutrients
Micro nutrients
Small amounts do not provide energy vitamins and minerals
Phytochemicals
Substances found in plant foods that are not classified as nutrients that are beneficial to health
Concept seven
There is no one-size-fits-all approach to planning a nutritional adequate diet, you can use food guidance instead
Concept three
There's no such thing as a "good" or a "bad" food
Concept 10
nutrition is a dynamic science and consistently evolves and changes