FN1070: Introductory Human Nutrition Chapter 2

Course Information

• Course name: FN1070: Introductory Human Nutrition
• Instructor: Ashley Wickens, MScFN, RD
• Department: School of Food & Nutritional Sciences, Faculty of Health Sciences, Western University
• Email: [email protected]

Course Overview

• Graduate Teaching Assistant: Leila McBeth ([email protected])
• Course components: Tonight's lecture - Chapter 2

Course Outline Review

• Textbook: Hammond, G., O'Connor, C., Piche, L.A., Whitney, E.N., and Rolfes, S.R. (2023). Understanding nutrition (3rd Can ed.). Toronto, ON: Nelson Education Ltd. (Available in hard copy or as an e-textbook at the Western Bookstore)
• Mid-term #1 (25%): Tuesday October 8 from 6:30-7:20 in class
• Mid-term #2 (25%): Tuesday November 12 from 6:30-7:20 in class
• Final exam (45%): During final exam period
• Library Quiz (5%): Online, due November 21st before 11:59pm

Library Sessions

• Two library sessions (Oct. 8 and Nov. 12) following each mid-term
• Content will be provided asynchronously online
• Library quiz due Nov. 19
• Provided by teaching librarian, Kathryn Holmes

Chapter 1: Nutrition - A Relatively New Science

• Nutrition: the study of nutrients in food, nutrients in the body and human behaviours related to food
• Diet: foods and beverages a person consumes
• Food: edible substance with physical and chemical properties, provides energy and nutrients to allow the body to stay alive and grow
• Nutrients: components of food needed for body functions, provide energy, maintain and repair body parts, support growth and development. Examples: water, carbohydrates, fat, protein, vitamins, and minerals.

Factors Influencing Food Choices

• Taste, food characteristics
• Hormonal/digestive track stimulation
• Age, weight, gender, habits
• Health, physical condition (weight)
• Social/peer pressure, parental attitudes
• Advertising, availability, geographic location
• Socio-economic status, convenience, food prices
• Positive associations, familiarity, emotional comfort
• Values, beliefs, self-concept
• Nutritional value, nutrition knowledge

Materials of Food & The Human Body

• Macronutrients: Carbohydrates, Protein, Fat
• Micronutrients: Vitamins, Minerals, Water

Important Nutrition Related Terms

• Essential nutrients: Received from foods; body cannot make them (amino acids, vitamins, minerals).
• Non-nutrients: colour, taste, smell, other characteristics of food, phytochemicals (antioxidants)
• Dietary supplements: Purified nutrients; pills, powders, liquids, etc.
• Nutraceutical: Food product (in pill form) with medicinal effect.

Caloric Value of Energy Yielding Nutrients

• Calorie: Unit of energy; amount of heat required to raise the temperature of 1 litre of water by 1 degree Celsius
• Carbohydrates: 4 kcal/g
• Fats (lipids): 9 kcal/g
• Protein: 4 kcal/g
• Alcohol: 7 kcal/g (not a nutrient)

Energy Recommendations

• Estimated Energy Requirement (EER): Calculation considering gender, age, weight, height, and activity level; determines caloric needs.
• Acceptable Macronutrient Distribution Ranges (AMDR): Adults: 10-35% carbohydrates, 20-35% fat, 45-65% protein

Nutrition Assessment

• Malnutrition: Imbalance of nutrients (undernutrition- nutrient deficiency, overnutrition- excess)
• ABCD Assessment - Anthro, Bio, Clin, Diet
• Anthropometric Assessment: Height/weight/BMI, percent body fat, head circumference, waist circumference, growth charts
• Biochemical Assessment: Examples of biological markers (nutrient levels, enzyme levels, DNA characteristics), various biomarkers (hemoglobin for iron status, DNA tests for inborn errors of metabolism)
• Clinical Assessment: Visual assessment by trained RD or other qualified individual, things to watch for (excess/inadequate body fat, paleness, bruises, excess body hair, brittle hair and/or nails).
• Dietary Assessment: Collect information (food records, dietary history, food frequency questionnaires, web dietary resources), quantification of energy & nutrient intake (ESHA Food Processor, diet analysis), evaluation of diet adequacy (Eating Well with Canada's Food Guide, Dietary Reference Intake recommendations)

Nutrition Assessment - Community Level

• State of nutritional health of a community
• Uses broad nutrition and health status indicators
• Household incomes, use of government assistance, school breakfast programs, soup kitchen, food bank use, age distribution, rates of infant mortality and chronic diseases are considered
• Data can be used for program development

Nutrition and Disease Prevention

• Chronic Diseases: Influenced by lifestyle choices, environment, and genetics (e.g., Heart disease, Cancers, Diabetes, dental disease, osteoporosis).
• Risk factors for chronic disease: Smoking & other tobacco use, Excessive alcohol intake, Physical inactivity, Elevated blood pressure/blood glucose/blood cholesterol levels, Overweight/Obesity, Unhealthy Diet

Chapter 2: Planning a Healthy Diet

• Diet planning principles: Adequacy, Balance, Energy control, Nutrient density, Moderation, Variety

Food Guides

• Food guides are diet planning tools: connect nutrition theory and food people eat.
• Sort foods into groups (macro and micro nutrients). Suggest serving numbers/day for each group.
• Achieve goals of nutritional diet (adequacy, balance, calorie control, moderation, variety). Recommendations help with the goal of high nutrient density.
• Choose most nutrient-dense foods (unprocessed or lightly-processed foods)
• Avoid over-consumption of any one food or food group (oil from sources like: almonds, avocados, nuts, olives).

Additional Information

• Evolution of Food Rules to Food Guidelines (1977/1982, 1992, 2007, 2019)
• Cultural Food Choices
• Acknowledges Canada’s multicultural makeup
• Food guide is available in multiple languages
• Foods from various cultures can fit into food groups (e.g. Mango and okra – Fruit/Vegetables, Wild rice and Bannock – Whole grains)
• Food Guide for First Nations, Inuit, and Métis
• Food Labels:
  • Name of product, contact info, best before/expiry date
  • Nutrition facts table (mandatory) - Serving size, calories, macronutrients, saturated/trans fat, cholesterol, sodium, fiber, sugars, potassium, calcium, iron, % daily value
  • Ingredient list—listed in descending order by weight, important for consumers to look at the order in which ingredients are listed (to determine the content and nutrient-density of the product)
  • Approved nutrient claims/disease risk reduction claims (voluntary; e.g., fat-free, low in fat, excellent source of...)
  • Priority food allergens, gluten, and added sulphites (must be clearly labelled)
• BE MINDFUL OF YOUR EATING HABITS
• COOK MORE OFTEN
  • Saves time and money (batch cooking)
  • Support healthy eating goals (control amount of sauces and seasonings; lower in saturated fat, sodium, and added sugars)
  • Increases children's interest in new foods (baking, grilling, broiling, roasting, steaming, stir-frying, sautéing)
• ENJOY YOUR FOOD, EAT MEALS WITH OTHERS
• BE AWARE OF FOOD MARKETING

Test your knowledge with this quiz based on Chapter 2 of the FN1070 course, Introductory Human Nutrition. This quiz will cover important concepts and material discussed in the lecture, allowing you to reinforce your understanding and prepare for future assessments.