Lecture 1 - Nutrition 101

Lecture 1: Nutrition 101 KIN 150 – Fall 2024 Sophia Williams, MS, RD About Me About Me What about you? 01 02 03 Why are you What topic Where do you taking this within nutrition get your course? is most nutrition interesting...

Lecture 1: Nutrition 101 KIN 150 – Fall 2024 Sophia Williams, MS, RD About Me About Me What about you? 01 02 03 Why are you What topic Where do you taking this within nutrition get your course? is most nutrition interesting to info/advice? you? Dietitian vs. Nutritionist?  Registered Dietitian (RD) Registered Dietitian Nutritionist Nutritionist (RDN) Bachelor of Science in nutrition- No specific related field from accredited education university requirements Master of Science in Nutrition/Dietetics Anybody can call 1200+ hours of supervised themselves a internship through accredited “nutritionist” program “Nutritionists” Regulated by a governing body Nutrition coaches (Academy of Nutrition & Dietetics) Health coaches Board Certified Fitness instructors Must initially pass the CDR RD Exam Must maintain credentialing with 75 An influencer on hours/5 years of continuing education TikTok What is Nutrition? Nutrition: The science that studies the interaction between nutrients and the body’s function and health The process of providing or obtaining the food necessary for health and growth Sports nutrition focuses on the improvements of athletic performance, promoting recovery, and longevity in sport Nutrients Nutrient: a substance that the body needs for energy, growth, and development 3 main functions: 1. To provide energy 2. To provide building blocks for repair, growth, and maintenance 3. To regulate body processes (AKA – metabolism) 3 key characteristics: 1. Needed in specific amounts 2. Insufficient intake may lead to deficiencies 3. Excessive intake may lead to toxicity What is Metabolis m? Metabolism Metabolism: Every single biochemical reaction going on in the body Examples of biochemical reactions: Neurons firing Muscles contracting Krebs cycle, ETC, glycolysis Metabolism The faster your metabolism, the more calories your body needs. Example: If I am exercising, my muscles are contracting continuously, I need more calories (energy) to allow for this to occur. Metabolic Rate: The speed of your metabolism # of calories burned in a given period of time i.e., Calorie expenditure  Metabolic rate can be divided into several categories: Basal metabolic rate (BMR): Minimum metabolic rate required to keep you alive. BMR represents the energy needed to keep your lungs breathing, heart pumping, brain ticking, and body warm. Resting metabolic rate (RMR): The metabolic rate required to keep you alive and functioning while at rest (sedentary, sleeping). Metabol ~50–75% of total energy expenditure Thermic effect of food (TEF): The number of calories burned ic Rate while your body is digesting and processing food. ~10% of total energy expenditure Thermic effect of exercise (TEE): The increase in calories burned during exercise. ~0-10+% of total energy expenditure Non-exercise activity thermogenesis (NEAT): The calories required for activities other than exercise. This includes fidgeting, changing posture, standing, and walking around. ~15-30% of total energy expenditure Metabol ic Rate Categori es Can I change my metabolism?  Although genetics may contribute to differences in metabolism, scientists don’t agree on the extent to which Yes and they affect metabolic rate, No… weight gain, and obesity Metabolism is affected by a number of factors, and changing those factors can change metabolism  Numerous factors affect your metabolic rate, including: Age: As you age, metabolic rate slows. This is one of the reasons that people tend to gain weight as they age. Factors Muscle mass: The greater your muscle mass, the more calories you burn. that Body size: The bigger you are, the more calories you burn. Environmental temperature: When your body is exposed to Affect cold, it needs to burn more calories to prevent your body temperature from falling. Metaboli Body temperature: Higher body temperature (fever) = higher metabolic rate. c Rate Physical activity: All body movements require calories. The more active you are, the more calories you’ll burn. Your metabolism adjusts accordingly to accommodate the activity intensity. Hormone disorders: Cushing’s syndrome and hypothyroidism slow down metabolic rate and increase your risk of weight gain.  Fact or Fiction? Individuals with obesity have a lower total and resting metabolic rate, compared to normal-weight individuals Fiction…but the research continues Interestingly, most studies show that people with obesity have a higher total and resting metabolic rate, compared to normal-weight individuals Researchers note that this is partly because people with obesity have greater amounts of muscle to help support their extra weight Yet, studies indicate that people with obesity have higher metabolic rates irrespective of their muscle mass In contrast, other studies show that people who were formerly obese have a 3–8% lower metabolic rate, on average, than those who have never been obese  However… Individuals with obesity do tend to have a more glycolytic metabolism, meaning their bodies prefer carbs (glycolytic) as a fuel source, rather than fat (oxidative). Classifying Nutrients: Essential vs. Non-Essential Essential: Necessary for life The body cannot make at all or cannot make in sufficient amounts Omission from diet leads to health problems Have a known biological function Carbohydrates, proteins, fats, vitamins, minerals, water Non-Essential: The body can make it in sufficient amounts Consumption is still beneficial for health (i.e. Vitamin D) Classifying Essential Nutrients Energy-yielding Non-energy- (Macronutrients) yielding (Micronutrients) Carbohydrate Vitamins s Lipids Minerals Proteins Water*  Nutrient Terms Enriched, Fortified, Supplements, Phytochemicals Enriched Foods Foods that have nutrients added back that were removed during processing The amount of nutrients added is approximately that of the natural content of food before processing Examples: Pasta: B vitamins, iron Excludes whole wheat/grain pasta White bread & white rice: B vitamins (folate) Excludes whole wheat bread and brown rice  Fortified Foods Foods with nutrients added to them that were not originally present Why? Increase the content of essential micronutrients in a portion of food Done in cheap and accessible foods to reach a greater % of the population Ensure illnesses associated with vitamin deficiency were avoided Examples Cow’s milk: Vitamin A, Vitamin D, DHA Soy milk: calcium, vitamin D, vitamin A Cereal: B vitamins, iron, calcium, vitamin D Salt: iodine*** Dietary Supplement A product (other than tobacco) that contains one or more of the following dietary ingredients: a vitamin, a mineral, an herb or botanical, an amino acid, or a constituent of any of these substances Used to supplement* the diet * means in addition to, not instead of Phytochemical A chemical compound in plants that has various effects on body functions and plays an important role in health Protects plans and humans from viruses, bacteria, fungi, and parasites NOT a nutrient Eat the rainbow!  Nutrition Terms Calories, Macronutrients, Nutrient Density, Food Labels  https://www.youtube.com/watch?v=VEQaH4LruUo What is a calorie? A calorie is a unit of energy The amount of energy required to raise the temperature of 1 kg of H2O by 10 C 1 calorie = 4.184 joules Amount of energy released by the nutrients in a particular food after digestion and absorption gives us calories in that food Calories in Macronutrients CHO 4 calories per gram PRO 4 calories per gram FAT 9 calories per gram H2O 0 calories per gram **Alcohol is not a macronutrient, but it provides 7 calories per gram Example: Total Calories  Calories/Macronutrient Assume a recreational athlete requires 2,500 calories daily and 55% of total calories from carbohydrates (CHO) Calculate the number of total calories contributed by CHO based on the goal percentage: Multiply the total daily calories by the % from CHO: 2,500 × 0.55 (55% of calories from CHO) = 1,375 calories from CHO Convert calories from CHO to grams of CHO daily: 1,375 calories ÷ 4 calories/ gram = 344 grams of carbohydrates daily Acceptable Macronutrient Distribution Range (AMDR) Macronutrient % of total daily calories Carbohydrates 45-65 Fat 20-35 Protein 10-35 Recommended range of intakes for carbohydrates, fats, and proteins associated with a decreased risk of chronic disease Expressed as a percentage of total daily calorie needs AMDR recommendations differ based on age group & for athletes. Why? Acceptable Macronutrient Distribution Range (AMDR) Q: Why does fat have 9 calories per gram, but carbs and protein only 4? Chemical Structure Fats have more carbon atoms & need more oxygen for each carbon atom More oxygen produces more energy (i.e., more calories) Fats are the slowest source of energy but the most energy-efficient form of food. Because fats are such an efficient form of energy, the body stores any excess energy as fat. Nutrient Density The nutrient content of a food relative to its calories Nutrient-dense foods provide substantial amounts of vitamins and minerals with relatively few calories A high ratio of vitamins/minerals to calories is desirable A high ratio = high nutrient density Example: Starburst vs. a banana for a snack, both 100 calories. Which is the more nutrient-dense choice? Nutrient Density  High Calorie Foods w/ High Nutrient Density: Avocado Nuts & nut butters Seeds & seed butters Medium Calorie Foods w/ High Nutrient Density: Fish Brown rice Greek yogurt Low-Calorie Foods w/ High Nutrient Density: Most vegetables (i.e., carrots, cucumbers, spinach…) Most fruits (i.e., bananas, berries, peaches…) Food Labels Ingredient List All of the ingredients must be listed List order must be by weight, from the most to the least amount Must clearly state allergens in bold below list of ingredients Nutrition Facts Serving size Total calories CHO, PRO, and FAT content (in grams) Added sugars Fiber Vitamin and Minerals % Daily Values Old Serving Size Critical when comparing foods The serving size typically consumed in one sitting by most people Must be expressed in both common household and metric measures Can estimate servings without measuring cups Daily Value (DV) The nutrient standards used on food labels Daily Recommended Intake (DRIs) are not used on food labels because they vary for people based on age and sex Daily Values Based on a 2,000-calorie diet A 5% DV or less is LOW for all nutrients A 20% DV or more is HIGH for all nutrients Drawback: not everyone has the same desirable standards of intake Tells you what % of the recommended daily value for that nutrient/category you are consuming (per serving) Adjustments to Daily Value Adjustments may be needed if one’s daily caloric goal is different than 2,000 calories Example: Erin’s current diet plan requires 2,900 kcal/day. The label on her granola bar says that the 160 mg of sodium it contains is 7% of the recommended DV for a 2,000-calorie diet. What % DV is it for Erin? = (% DV on label) X (2000 kcal) / (daily Cross Multiply & Divide calorie target) Method: = 7 X (2000/2900) x% = 2900 kcal 7% 2000 kcal = ~ 4.8% = 7 (2900/2000) = ~4.8% Determining Macronutrient Content Calculate % CHO, FAT, PRO per serving: CHO: _____ g x 4 kcal/g = _____ kcal / total kcal = % CHO PRO: _____ g x 4 kcal/g = _____ kcal / total kcal = % PRO FAT: _____ g x 9 kcal/g = _____ kcal / total kcal = % FAT Sample Calculation: Determining Total Calories in a Serving You know the food contains 15g CHO, 3g PRO, and 1g FAT. How many calories come from each macronutrient? How many total calories are in one serving of this food? CHO: 15g x 4 kcal/g = 60 kcal PRO: 3g x 4kcal/g = 12 kcal Fun Fact: Companies are allowed FAT: 1g x 9 kcal/g = 9 kcal to round calories on food labels.