Nutrition Science and Diet Basics

Nutrition

• Defined as the science studying interactions between living organisms and the substances consumed for sustenance.
• Aims to understand food's effects on health, growth, and overall well-being.

Food

• Any substance consumed to provide nutritional support, including solids, liquids, and semi-solids.
• Types of Food:
  • Whole Foods: Minimally processed, retaining natural nutrients (e.g., fruits, vegetables, whole grains).
  • Processed Foods: Altered from original state through processing (e.g., canned foods, snacks).

Diet

• Refers to the habitual intake of food and drink by an organism.
• Types of Diets:
  • Balanced Diet: Varied foods in appropriate proportions to maintain health.
  • Special Diets: Tailored for specific health conditions or goals (e.g., low-carb, low-fat).

Key Concepts

• Malnutrition: Resulting from inadequate or excessive nutrient intake, potentially affecting health.
• Nutrient Deficiency: Insufficient essential nutrients leading to health problems (e.g., iron deficiency causing anemia).
• Nutrient Imbalances: Can result in health issues such as metabolic syndrome or osteoporosis.
• Keto Diet: High-fat, low-carbohydrate diet inducing ketosis; may lead to malnutrition.
• Nutrient Excess: Overconsumption of certain nutrients can result in health problems (e.g., vitamin toxicity).
• Excess Nutrient Storage: Storing too many nutrients, especially fats and carbohydrates, can lead to obesity.

Impact of Aging

• Metabolism slows and nutritional needs change with age.
• Older adults often require fewer calories but more nutrients (e.g., calcium, vitamin D) for bone health.
• Food choices significantly affect the health of older adults.

Health Influencers

• Tobacco: Increases risks for heart disease, lung cancer, and respiratory disorders.
• Alcohol: Excessive consumption linked to liver disease and cardiovascular issues.
• Substance Abuse: Misuse of drugs can lead to severe health and psychological consequences.
• Physical Activity: Regular exercise enhances cardiovascular health and maintains healthy weight.
• Sleep: Aim for adequate sleep (7-9 hours) to prevent health issues like obesity and depression.
• Stress: Chronic stress contributes to high blood pressure, heart disease, and immune function decline.
• Home and Work Environment: Safe and supportive conditions promote well-being and reduce stress.

Health Practices

• Sleep: Emphasize quality and duration for optimal health.
• Exercise: Engage in moderate (150 mins) to vigorous (75 mins) weekly physical activity.
• Reduced Stress: Adopt techniques like mindfulness and meditation for stress management.

Nutritional Basics

• Carbohydrates: Primary energy source found in fruits, vegetables, and grains.
• Fats: Essential for cell function and hormone production; sourced from avocados, nuts, and oils.
• Proteins: Crucial for tissue repair and immune function; found in meat, beans, and dairy.
• Kilocalorie: Unit of energy measurement from food.
• Gram: Metric unit for measuring food and nutrients.

Supplements and Functional Foods

• Supplements:
  • Elemental Diet: Nutrients in simplest form, used for severe digestive issues.
  • Caution: Not a substitute for a balanced diet; potential for imbalances exists.
• Functional Foods: Provide health benefits beyond basic nutrition; may reduce disease risk (e.g., fortified foods, probiotics).
• Basic Foods: Whole foods rich in essential nutrients without additives (e.g., fruits, vegetables, whole grains).

Guidelines and Principles

• Canada’s Food Guide: Offers recommendations for a healthy diet, including food group proportions.
• ABCMV Principles:
  • Variety: Ensure diverse food intake for balanced nutrition.
  • Moderation: Prevent excessive consumption of any food type.
• Calorie Control: Manage calorie intake to maintain health.