Overview of Nutrition and Health PDF

Click to edit Master title style Overview of Nutrition and Health Chapter 1 1 Click toLearning edit Master Outcomes title style By the end of this chapter, you should be able...

Click to edit Master title style Overview of Nutrition and Health Chapter 1 1 Click toLearning edit Master Outcomes title style By the end of this chapter, you should be able to: 1.1 Describe the factors that influence personal food choices. 1.2 Identify which of the major classes of nutrients are organic and which yield energy. 1.3 Describe the five categories of the Dietary Reference Intakes (D R I); the Estimated Energy Requirement (E E R); and the Acceptable Macronutrient Distribution Ranges (A M D R). 1.4 Describe the ways in which the kinds of information collected by researchers from nutrition surveys are used. 1.5 Explain how each of the dietary ideals can be used to plan a healthy diet, and how the Dietary Guidelines and U S D A Dietary Patterns help make diet planning easier. 1.6 Compare the information on food labels to make selections that meet specific dietary and health goals. 1.7 Discuss how misinformation and reliable nutrition information can be identified. 2 2  The Click to edit Science of Master title style Nutrition Nutrition: The science of foods and the nutrients and other substances they contain, and of their ingestion, digestion, absorption, transport, metabolism, interaction, storage, and excretion Also involves: Studying the factors that influence our eating patterns Making recommendations about the amount we should eat of each type of food Maintaining food safety Addressing issues related to global food supply 3 3 Click to edit Master title style Food and Nutrition Food is more than just “something good to eat” Nutrients: Substances obtained from food and used in the body to provide energy and structural materials and to serve as regulating agents to promote growth, maintenance, and repair; may also reduce the risks of some diseases 4 4 Click to edit Master title style Food Choices 5 5  Factors Click That to edit Influence Master Food title style Choices Preference Health & Habit Nutrition Your ‘diet’ is your usual pattern of food choices There are MANY factors that affect our food choices Associations Medical Conditions Dietary pattern: The combination of foods and beverages that constitute an individual's complete Body dietary intake over time Ethnic Heritage Weight & Image Food Choices In the U.S. poor eating habits contribute to several leading causes of death ▪ Many are ‘chronic diseases’ Values Age - Diseases characterized by slow progression, long duration, and degeneration of body organs that have Social Availability, complex causes Interaction Convenience, Economy Emotional Marketing State 6 6  Risk Factors for Chronic Click to edit Master title style Disease Risk Factor: a personal characteristic that increases your chances of developing a chronic disease - Family history - Age - Environmental conditions - Lifestyle - Way of living that includes diet, physical activity habits, use of tobacco and alcohol, and other typical patterns of behavior 7 7 Click to edit Master title style The Nutrients 8 8 Click to edit Nutrients & Their Master Major title Functions style Cell Smallest functional unit in a living organism Metabolism Total of all chemical reactions in cells Energy generation Protein production Waste elimination Cells needs nutrients in food to survive 9 9 Describing Click Nutrients to edit Master title style Organic: In chemistry, substances or molecules containing carbon–carbon bonds or carbon– hydrogen bonds: Carbohydrate, fat, protein, and vitamins Inorganic: Not containing carbon or pertaining to living organisms: Minerals and water Energy-yielding nutrients: The nutrients that break down to yield energy the body can use: Carbohydrate, protein, and fat Macronutrients: Another name for the energy-yielding nutrients: Carbohydrate, fat, and protein Micronutrients: Nutrients required in very small amounts: Vitamins and minerals 1010 Click The to editSix Classes Master title styleof Nutrients There are six classes of nutrients: Carbohydrates, Vitamins Water Proteins, and Fats and Minerals Medium in which Aka ‘macronutrients’ Aka all body processes ‘micronutrients’ take place Provide energy during metabolism Help facilitate energy release Must be replenished daily 1111  Nutrients that Provide ‘Calories’ (aka energy, kilocalories, Click to edit Master title style or kcals) Calories: A measure of heat energy - Food energy is measured in kilocalories (1000 calories equal 1 kilocalorie), abbreviated kcalories or kcal. - One kcalorie is the amount of heat necessary to raise the temperature of 1 kilogram (kg) of water 1°C. - The scientific use of the term kcalorie is the same as the popular use of the term calorie. Energy density: A measure of the energy a food provides relative to the amount of food or it’s weight (kcalories per gram) - Protein— 4 kcal per gram - Carbohydrate— 4 kcal per gram - Fat— 9 kcal per gram Most foods contain a mixture of energy-yielding nutrients (i.e., carbohydrates, fats and proteins). 1212  Click to edit Use Master title style of Energy-Yielding Nutrients The body uses energy-yielding nutrients to build new compounds and fuel metabolic and physical activities and then rearranges excesses into storage compounds—primarily body fat—for later use. Consuming more energy than you expend results in weight gain. Taking in less energy than you expend results in weight loss. 1313 Click to edit Master title style Alcohol The body derives energy from alcohol at the rate of 7 kcal per gram, but alcohol is not a nutrient because it cannot support the body’s growth, maintenance, or repair. 1414 Click to edit Practice Calculation Master title style Estimate the number of kcal in a serving of food that contains: 30 g of carbohydrate, 10 g of fat, and 5 g protein 1515 Click to edit Practice Calculation Master title style 30g Carbs x __kcal/g 4 = 120 kcal from Carbs 10g Fat x __ 9 kcal/g = 90 kcal from Fats 5g Protein x __ 4 kcal/g = 20 kcal from Protein Add the three sources together – 120 kcal + 90kcal +20kcal = 230 kcal/serving 1616 Click to edit Master title style Essential Nutrients Nutrients: Substances obtained from food and used in the body to provide energy and structural materials and to serve as regulating agents to promote growth, maintenance, and repair; may also reduce the risks of some diseases Essential nutrients: Nutrients a person must obtain from food because the body cannot make them for itself in sufficient quantities to meet physiological needs Deficiency Disease: State of health that occurs when a nutrient is missing from the diet 1717 Click to edit Master title style Non-Nutrients Non-Nutrients: Substances that are not nutrients, yet may have some healthful benefits - Alcohol ▪ Can also be harmful - Phytochemicals ▪ Made by plants and have some type of biological activity in the body ▪ Give plants their characteristic aroma, color, and flavor ▪ Can also be harmful - Antioxidants - Protect cells and their components from being damaged or destroyed by exposure to harmful environmental and internal factors 1818 Click to edit Master title style Malnutrition Malnutrition: Any condition caused by deficient or excess energy or nutrient intake or by an imbalance of nutrients - Overnutrition: Overconsumption of food energy or nutrients sufficient to cause disease or increased susceptibility to disease; a form of malnutrition - Most common form of malnutrition in the U.S. - Undernutrition: Underconsumption of food energy or nutrients severe enough to cause disease or increased susceptibility to disease; a form of malnutrition Potential reasons for development of malnutrition can include: ▪ Dietary inadequacy ▪ Low-income ▪ Eating disorders ▪ Substance abuse ▪ Medical issues 1919 No “Good” Click or “Bad” to edit Master Foods title style “Bad” or “junk” foods Still contain nutrients Pies, donuts, ice cream, soft drinks, etc. Bad foods Toxic Contaminated (bacteria, viruses, microscopic animals) that lead to food-borne illness 2020 Click Nutrient to edit MasterDensity title style Nutrient density: A measure of the nutrients a food provides relative to the energy it provides - The more nutrients and the fewer kcalories, the higher the nutrient density - Empty kcalories: kcalories provided by added sugars and solid fats with few or no other nutrients 2121  Nutrient Dense vs. Energy Click to edit Master title style Dense In general: High fat foods are energy dense because they are concentrated sources of energy i.e., donuts and potato chips Most fruits are not energy dense, since they have more water than fat Not all energy dense foods are empty calorie foods Almonds and other nuts are BOTH nutrient and energy dense 2222 Click Energy Density to edit Master title style Energy value of a food in relation to the food’s weight Which of the following foods is more ENERGY dense? 2323  Moderation, Variety, and Click to edit Master title style Balance No “perfect” food Moderation: The provision of enough, but not too much, of a substance Variety: Consumption of a wide selection of foods within and among the major food groups (the opposite of monotony) Balance: The dietary characteristic of providing foods in proportion to one another and in proportion to the body’s needs 2424 Click to edit Master title style Dietary Guidelines, Fitness Guidelines, and Food Guides 2525 Click to edit Master title style 2626  Four Key Dietary Guidelines for Click to edit Master Americans, title style 2020-2025 Guideline 1: Follow a healthy dietary pattern at every life stage. At every life stage—infancy, toddlerhood, childhood, adolescence, adulthood, pregnancy, lactation, and older adulthood—it is never too early or too late to eat healthfully. Guideline 2: Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations. A healthy dietary pattern can benefit all individuals regardless of age, race, or ethnicity, or current health status. The Dietary Guidelines provide a framework intended to be customized to individual needs and preferences, as well as the foodways of the diverse cultures in the United States. Guideline 3: Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within kcalorie limits. A healthy dietary pattern consists of nutrient-dense forms of foods and beverages across all food groups, in recommended amounts, and within kcalorie limits. Guideline 4: Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages. At every life stage, meeting food group recommendations with nutrient-dense choices requires most of a person’s daily kcalorie needs and sodium limits. A small amount of added sugar, fat, or sodium can be added to nutrient-dense choices to help meet food group recommendations. 2727 Applying Click to edit the Master Dietarytitle Guidelines style to Food Choices 2828 Click to edit Master title style MyPlate 2929  USDA’s Dietary Patterns: Click to edit Master title style MyPlate Choosemyplate.gov Replaced MyPyramid Interactive dietary and menu planning guide Five different food groups Fruits, Vegetables, Grains, Proteins, and Dairy Allows some fats and limited empty kcals 3030 Click to edit Master title style 3131  MyPlate- Click to Grains edit Master title style Divided into two subgroups Refined grains Whole grains Contain the entire grain kernal including the bran, germ and endosperm Examples: Wheat, rice, and oat products Pasta, noodles, crackers, and flour tortillas Cornmeal and popcorn ½ of all grains should be from whole grains People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases 3232 Click toMyPlate- Dairy edit Master title style Examples: Milk and milk products Ice cream, pudding, frozen yogurt, and ice milk Higher in certain nutrients: Phosphorus and potassium Riboflavin (fortification) Vitamins A and D (fortification) 3333 Click MyPlate- to edit MasterProtein title style Examples: Beef, pork, lamb, fish, shellfish, liver, and poultry Beans, eggs, nuts, tofu, and seeds Higher in certain nutrients: Iron and zinc Higher in saturated fats and cholesterol Increased consumption can increase risk of heart and blood vessel diseases 3434  MyPlate- Click to Fruits edit Master title style Examples: Fresh, dried, frozen, sauced, canned Low fat Higher in phytochemicals Higher in certain nutrients: Potassium, Vitamin C, and folate Majority should be whole or cut up fruits Contain more fiber found mostly in the skins of fruits 3535  MyPlate- Click Vegetables to edit Master title style Examples: Fresh, cooked, canned, frozen, dehydrated, 100% vegetable juice Dark green, orange, and starchy Dried beans and peas Contain micronutrients, fiber, and phytochemicals Low fat and low energy 3636  Combination Foods & Click to edit Master title style MyPlate Combination foods More than one food group i.e., pizza, sandwiches, casseroles, etc… Serving sizes of individual ingredients A slice of pizza may provide: ¼ cup of vegetables 2 ounces of grains ¼ cup dairy 3737 Click to edit Master title style Portion sizes: The quantity of food served or eaten at one meal or snack; not a standard amount 3838 Click to edit Master title style 3939 Click Fitness to edit Master title style Guidelines Aerobic physical activity: Activity in which the body’s large muscles move in a rhythmic manner for a sustained period of time (also called endurance activity) - Moderate-intensity physical activity: Physical activity that requires some increase in breathing and/or heart rate and expends 3.5 to 7 kcalories per minute ▪ Example: Walking at a speed of 3 to 4.5 miles per hour - Vigorous-intensity physical activity: Physical activity that requires a large increase in breathing and/or heart rate and expends more than 7 kcalories per minute ▪ Example: Walking at a very brisk pace (>4.5 miles per hour) or running at a pace of at least 5 miles per hour Fitness: The characteristics that enable the body to perform physical activity - The ability to meet routine physical demands with enough reserve energy to rise to a physical challenge - The body’s ability to withstand stress of all kinds 4040 ClickNutrient Supplements to edit Master title style Types of nutrient supplements Pills, powders, bars, wafers, and beverages Body naturally designed to get nutrients from food More easily digested and absorbed than those in supplements Don’t contain everything you need for optimal nutrition Phytochemicals 4141  Click to edit Herbal Master title style Supplements & Safety Made from poisonous plants (comfrey, pennyroyal, sassafras, kava, lobelia, ma huang) Highly toxic and potentially cancerous Herbal teas May contain pollen or other allergens 4242  Should You Take Dietary Click to edit Master title style Supplements? Is it necessary? Natural foods vs supplements Populations that may need supplements: Certain health conditions Pregnancy Older age 4343 Click to edit Master title style Food Labels 4444  What Food Requires a Click to edit Master title style Label? Food labels appear on virtually all packaged foods. A few foods need not carry nutrition labels: ▪ Those contributing few nutrients, such as plain coffee, tea, and spices ▪ Those produced by small businesses ▪ Those prepared and sold in the same establishment ▪ Fresh fruit, vegetable, raw single ingredient meals, poultry, and fish are voluntary Restaurants with 20 or more locations must provide menu listings of an item’s kcals and “additional nutrition information upon request.” Packaged foods must list ingredients in descending order of predominance by weight. The Food and Drug Administration (F D A) requires food labels to include key nutrition facts. 4545  Nutrition Click to Facts edit Master title style Key Parts: Total amount of energy (kcals) Energy (kcals) from fat Nutrient contents Ingredients Serving size Number of servings 4646  Nutrition Facts Panel Click to edit Master title style Requirements Current Requirements on the Panel Total fat Fiber Specific fats Sugars Saturated fat Protein Trans fat Vitamin A Cholesterol Vitamin C Sodium Calcium Total carbohydrate Iron Added sugar Per serving Ingredients 4747 What is NOT Required on a Click to edit Master title style Label? % Daily Value for protein For foods intended for 4 yrs or older Daily Values: Reference values developed by the F D A specifically for use on food labels that tells the nutrient content within a serving of the food product compared to the amount recommended for that nutrient Protein deficiency is rare Procedure to determine protein quality is expensive 4848 ClickNutrition to edit MasterClaims title style Nutrition Claims Must meet FDA approved definitions Examples: low-fat, sodium free May be helpful for choosing more healthful foods Limited Claims are allowed by the FDA Significant scientific agreement must be available supporting the relationship A “may” or “might” qualifier MUST be used Three Types of Food Label Claims Nutrient claim Health claim Structure-Function claim 4949  Click Nutrient to edit MasterClaims title style Nutrient claims: Statements that characterize the quantity of a nutrient in a food Claim Requirement “light” or lite At least 1/3 fewer kcal or ½ the fat of reference food Reduced-fat Less than 25% of the fat/serving than reference food Low-fat 3g or less of fat/ serving Low-calorie 40 kcal or less per serving Lean meat or Less than 10g of fat, 4.5g of saturated fat, and 95mg of poultry cholesterol per serving Extra-lean meat