Nutrition 101 - KIN 150 Fall 2024

About Registered Dietitians

• Registered Dietitian (RD) requires a Bachelor of Science in nutrition from an accredited university.
• Must complete 1200+ hours of supervised internship through an accredited program.
• RD credential maintained through 75 hours of continuing education every five years.
• Nutritionist (RDN) has no specific education requirements and anyone can claim this title.

Understanding Nutrition

• Nutrition is the science studying the interaction between nutrients and body functions.
• Focuses on health, growth, and athletic performance enhancement.

Nutrients and Their Functions

• Nutrients are substances needed for energy, growth, and development.
• Three main functions of nutrients: provide energy, repair tissues, regulate body processes.
• Specific amounts are needed, with both deficiency and excess potentially harmful.

Metabolism Insights

• Metabolism encompasses all biochemical reactions in the body, like muscle contraction and neuron firing.
• Faster metabolism requires more calories, especially during exercise.
• Metabolic rate is the speed of metabolism, with several categories:
  • Basal Metabolic Rate (BMR): energy needed to sustain basic life functions.
  • Resting Metabolic Rate (RMR): energy needed while at rest.
  • Thermic Effect of Food (TEF): energy required to digest food.
  • Thermic Effect of Exercise (TEE): additional calories burned during physical activities.
  • Non-Exercise Activity Thermogenesis (NEAT): calories burned through non-exercise activities.

Factors Affecting Metabolism

• Age contributes to slower metabolic rates, leading to potential weight gain.
• Muscle mass significantly influences calorie burning; greater muscle mass means higher calorie requirements.
• Environmental temperature requires the body to burn more calories to maintain temperature.
• Hormonal disorders can adversely affect metabolic rates.

Misconceptions About Obesity and Metabolism

• Research indicates individuals with obesity often have higher metabolic and resting metabolic rates.
• Greater muscle mass due to carrying extra weight contributes to increased metabolic rates.
• Individuals previously obese tend to have slightly lower metabolic rates compared to those who have never been obese.

Nutrient Classification

• Essential nutrients cannot be synthesized in sufficient amounts by the body and must come from diet.
• Non-essential nutrients can be adequately produced by the body, although their intake can be beneficial.
• Classification includes:
  • Macronutrients: carbohydrates, proteins, fats.
  • Micronutrients: vitamins, minerals, water.

Nutritional Terms and Definitions

• Enriched foods have nutrients added back after processing, e.g., white bread enriched with B vitamins.
• Fortified foods have nutrients added that were not originally present, e.g., milk fortified with vitamin D.
• Dietary supplements include vitamins, minerals, and herbal ingredients, intended as additions to the diet.
• Phytochemicals are plant compounds that benefit health but are not classified as essential nutrients.

Understanding Calories

• A calorie is a unit of energy, defined as the energy needed to raise the temperature of 1 kg of water by 1°C.
• Macronutrient calorie contributions:
  • Carbohydrates and proteins: 4 calories per gram.
  • Fats: 9 calories per gram.
  • Water: 0 calories.
  • Alcohol: 7 calories per gram.

Macronutrient Distribution

• Acceptable Macronutrient Distribution Range (AMDR) for daily calorie intake:
  • Carbohydrates: 45-65%
  • Fats: 20-35%
  • Proteins: 10-35%
• Intakes relate to reduced chronic disease risk.

Nutrient Density

• Nutrient density assesses the nutrient content relative to calorie content.
• High nutrient density is preferred, emphasizing foods rich in vitamins and minerals with fewer calories, like fruits over candy.