Nutrition: Concepts and Fundamentals PDF

Nutrition - Study of nutrients and the body's handling of them  Nutrition entails:  - Digestion - Absorption - Excretion - Transport  - Metabolism  - Interactions with other nutrients  - Storage  - Excretion Nutrients  - A substance obtained from food and used in the...

Nutrition - Study of nutrients and the body's handling of them  Nutrition entails:  - Digestion - Absorption - Excretion - Transport  - Metabolism  - Interactions with other nutrients  - Storage  - Excretion Nutrients  - A substance obtained from food and used in the body to promote growth, maintenance, and repair  6 classes of nutrients  1. Carbohydrates → organic 2. Protein → organic  3. Fat → organic  4. Minerals → organic 5. Water → inorganic Energy yielding nutrients  - Lipids (fats), protein, carbohydrates (CHO)  - Used to fuel all activities in the body  - Excess storage (glycogen/fat)  Energy density  - Measure of the energy a food provides relative to the weight of the food (kcal/gram) Metabolism  - Process by which nutrients are broken down to yield energy or are rearranged into body structures  Energy yielding nutrients  - Amount of energy released in measured in kilocalories (kcals)  kilocalories  - Amount of heat necessary to raise 1 kg of H20 by 1 degree celsius  Macronutrient  (big ) → need them in large amounts  Carbohydrates, fats, and proteins  Micronutrients  (small) → need them in smaller amounts  Vitamins and minerals  Carbohydrates → 4 calories per gram Fats → 9 calories per gram  Proteins → 4 calories per gram  Alcohol, not a nutrient, but yields energy → 7 calories per gram  Acceptable macronutrient distribution ranges  Protein → 10-35% Carbohydrates → 45-56% Fat → 20-35% Vitamins  - Essential organic nutrients required in small amounts  - Do not provide energy  - Serve as helpers in metabolic processes and may be subtly altered to perform various tasks  Water soluble → B vitamins, vitamin C Fat soluble → Vitamins ADEK Minerals  - Inorganic molecules required in small amounts  - Do not provide energy  - Elements cannot lose their identity-indestructible  - May bind with certain substances and not get absorbed by body or lost in cooking  Water - Inorganic  - Majority of body tissues  - A medium for body activities  - Yields no energy  Phytochemicals  - Non-nutrient compounds found in plants. Some have biological activity in the body - Act as antioxidants, suppress inflammation - May protect against certain diseases Functional foods  - Foods that provide health benefits beyond their nutrient contributions - Influences whole foods, fortified foods, and enriched foods  Dietary reference intakes  - Set of values for the dietary nutrient intakes of healthy people  - Used for assessing and planning diets  Estimated average requirement - Amount of a nutrient that will maintain a specific biochemical or physiological function in ½ in the people of a given age and gender group  Recommended Dietary Allowances (RDAs)   - Average amount of a nutrient considered adequate to meet the needs of almost all (98%) of healthy people  Adequate intakes  - Nutrients where there is insufficient scientific evidence to determine an EAR  - Average amount of a nutrient that appears sufficient to maintain health  Tolerable upper intake levels (UL) - Maximum amount of a nutrient that appears safe and beyond which there is a risk of adverse health effects  Planning a Healthy Diet - Diet planning → can help prevent serious chronic diseases  - Diet planning → can help control serious chronic diseases  Adequacy → providing all the essential nutrients, fiber, and energy in amount sufficient to maintain health  Balance → providing foods in proportion to one another and in proportion to the body's  needs  Kcalorie control → management of food energy intake, energy in and energy out  Nutrient density → measure of the nutrients a food provides relative to the energy it provides  Moderation → providing enough but not too much of a substance  Variety → eating a wide selection of food within and among the major food groups  5 major USDA food patterns → assign foods to 5 major groups= fruits, grains, vegetables, proteins, and dairy → a variety of vegetables from all subgroups- dark greens, red, orange, beans, and peas, starchy vegetables  Encourages greater consumption of problem nutrients often lacking in American diet:  fiber , vitamin D, calcium, and potassium  Fruits → contribute folate, vitamin A, vitamin c, potassium, and fiber  Vegetables → contribute folate, vitamin A, vitamin C, vitamin K, vitamin E, magnesium, potassium, and fiber  Grains → contribute folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, and fiber  Protein → contribute protein, essential fatty acids, niacin, thiamin, vitamin B6, vitamin b12, iron, magnesium, potassium, and zinc  Milk and milk products → contribute protein, riboflavin, vitamin B, calcium, potassium, and when fortified vitamin A and vitamin D  Oils → contribute vitamin E and essential fatty acids  legumes = subgroups of both vegetable groups and protein group, but actually belongs in the grain group  Discretionary kcalories= difference between kcalories needed to supply nutrients and those to maintain weight, added sugars and fats  Serving sizes= standardized quantity of a food, allows comparisons when reading food labels and consistency when following dietary guidelines  Processed foods= foods the have been treated to change their physical, chemical, microbiological or sensory properties  fortified - addition to a food of nutrients that were either not originally present or present in insignificant  amounts Refined - process by which the coarse parts of food are removed  Enriched - addition to a food of specific nutrients to replace losses that occur during processing so that the food will meet a specific standard  (iron, thiamin, riboflavin, niacin, folate)  Whole grain- a grain that maintains the same relative proportions of starch endorsed germ and bran original  Examples of whole grains= amaranth, barley, buckwheat, bulgur, corn and popcorn, quinoa  Most foods are required to have food labels, exceptions those with few nutrients (coffee, tea, spices) those produced by small businesses, those prepared and sold in the same establishment  Daily values based on 2,000kcals, expressed as percentage, relationship to health, ballpark estimate of contribution to total diet Daily values- references values developed by the FDA specifically for use on food labels  - Percentage daily value= recommendation found in a specified serving of food for key nutrients based upon a 2,000 cal diet  \>20% is considered a high or excellent source, 10-19% is a good source, while \