Nutrition Notes PDF

2 / 5 / 24 nutrition the science of nutrients and behaviors ( eating patterns based on culture ) food things we eat that come from plant and animals should provided nutrients and energy sho...

2 / 5 / 24 nutrition the science of nutrients and behaviors ( eating patterns based on culture ) food things we eat that come from plant and animals should provided nutrients and energy should maintain life food choices can benefit or harm health in the short / long term can cause chronic diseases ( diseases that have slow progression & long duration ) like diabetes or heart disease diet refers to the things that people eat & drink basically food choices & not restrictive plan food choices based on : personal preference taste or internal / external influence ( genetics or hormones ) habit familiar foods convenience / foods at certain points of the day heritage preference for foods from growing up foods from culture knowledge of other cultures social interactions meals at social events 2 / 5 / 24 1  increased intake & consuming same foods as others eating because you “ have to “ ie. friends are eating & you do it too despite already eating before this availability or convenience accessibility easy ability to prepare affordability healthiness is not always possible in areas with less healthy food ( food deserts ) positive & negative associations happy events food as rewards or punishments aversions from food due to illness emotions negative emotions like boredom , depression , anxiety , stress can cause increased intake & perhaps not as healthy intake values religious beliefs ( fasting , etc. ) environmental concerns ( veganism , etc. ) body weight , image , health looking good science vs fads nutrition & health benefits whole foods ( minimally processed ; looks more like it did from nature ) vs processed foods ( intentionally changed w/ additional substances or ways of prep to last longer or to the point they don’t look like the whole food version ) marketing labeling to buy more industry manipulation brand loyalty nutrients 2 / 5 / 24 2  chemicals that make up food give us some kind of chemical in return ( energy , protein , fats , etc. ) can cause things in the body like disease or growth / repair of tissue phytochemical phyto = plant , chemical = chemical parts non-nutrients that cause things in the body structure of cell of a plant but not entirely the real thing doesn’t get absorbed by the body in the same way that it would if it was the original thing essential chemicals nutrients that must be obtained from food that body the body can’t make in sufficient amounts it needs to be eaten ( like omega 3 fatty acids need to be eaten that our body can’t make it on our own ) energy yielding nutrients macronutrients broken down to make energy ( chemical energy from food ) proteins , carbs , fats energy is measured in kcalories nutrients water hydrogen & oxygen inorganic ( no carbon ) minerals simplest nutrient can’t be broken down as well inorganic vitamins organic ( contains carbon ) carbohydrates 2 / 5 / 24 3  organic protein organic contains nitrogen lipids also called fats organic body composition body is made up of mostly water macronutrients & micronutrients energy giving nutrients ( macronutrients ) carbs protein fat non energy giving ( micronutrients ) vitamins minerals water macronutrients provides energy / kilocalories ( calories ) proteins & carbs contain 4kcal/g fat contains 9 kcal/g alcohol contains 7 kcal/g ( NOT A NUTRIENT ) energy density measure of the enrgy a food provides relative to the weight of the food ( kcal per gram of food ) higher energy density has more fat and less nutrients 2 / 5 / 24 4  can lead to weight gain opposite can lead to weight loss energy yielding nutrients body uses macros to obtain energy bonds between the nutrients’ atoms break & energy is released to be used or stored provides raw material for building tissue and regulating body activities carbs are used for energy protein is used less for energy and more for body structures and to regulate digestion & energy metabolism vitamins thirteen organic vitamins w/ each having special roles helps with energy release & doesn’t give energy almost all bodily action requires help from vitamins vulnerable to destruction from heat ( cooking ) light chemicals minerals & water minerals sixteen essential ( body doesn’t make it ) minerals some minerals are environmental contaminants ( like lead ) indestructible leaches into eater during cooking may be lost during food processing water environment for nearly all body processes 2 / 5 / 24 5  energy- nutrient organic inorganic macronutrient micronutrient yielding carbs ✓ ✓ ✓ fats ✓ ✓ ✓ proteins ✓ ✓ ✓ vitamins ✓ ✓ minerals ✓ ✓ water ✓ scientific method observation & question → identify problem or ask a question hypothesis & prediction make a hypothesis and predict experiment design a study and conduct the research results & interpretations summarize, analyze, and interpret results to draw conclusions next steps if hypothesis is supported theory develop a theory that puts the conclusion with other studies if hypothesis is not supported start over studies done in nutritional science epidemiological studies research incidence, distribution, and control of disease cross sectional studies foods consumed / amount of foods consumed + population health case control studies 2 / 5 / 24 6  match and compare people to determine differences cohort studies analyze data from a select group over time experimental studies lab based animal studies lab based in vitro studies effects of specific variable in tissues , cells , molecules human intervention clinical trials dietary reference intakes used to make recommendations to patients standards defined for: energy nutrients other dietary components collaborative effort dietary reference intake recommendation types EAR estimated average requirements average daily amount of nutrients to maintain function meets needs of 50 percent of population RDA recommended dietary allowances average daily intake of nutrient adequate to meet nutrition needs of almost all healthy people meets needs of 98 percent healthy people in population AI adequate intakes 2 / 5 / 24 7  average daily amount of a nutrient that appears to be sufficient ( not enough evidence to be the others ) reflects average amount that a group of healthy people consumes UL tolerable upper intake levels maximum daily amount of a nutrient that appears safe for most healthy people protects against toxicity EER establishing energy recommendations average energy intake to maintain energy balance and good health goal is to maintain a healthy body weight and active life can’t get these without putting in work as you get older AMDR acceptable macronutrient distribution ranges ranges that help provide adequate nutrients and energy to reduce risk of chronic disease if percentage intake of one macro changes, the other percentages will also change percentage ranges protein = 10-35% fat = 20-35% carbs = 45-65% doesn’t as much matter per individual but is more helpful for groups of people ( like seniors in the nursing home or students in the elementary school cafeteria ) using nutrient recommendations estimates apply to healthy people adjustments made for conditions recommendations not minimum or optimal 2 / 5 / 24 8  goals made to be met through food applies to average daily intakes nutrient assessment comprehensive analysis of a person’s nutrition status can detect malnutrition / undernutrition / over nutrition creating a full picture historical information health status , drug use , etc anthropometric measurements physical body measurements height and weight physical examinations hair , skin , eyes , tongue , etc laboratory tests blood & urine nutrition assessments of population national nutrition surveys national health goals risk factors tends to persist over time tends to cluster ( group of different diseases ) about 50 percent of people are physically inactive about 60 percent of people are overweight or obese 2 / 5 / 24 9