What Is Nutrition? Nutrition: the study of food, including How food nourishes our bodies How food influences our health
Nutrition is a relatively new discipline of science Nutrition research focuses on supporting wellness and preventing and treating chronic diseases
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Why Is Nutrition Important?
Nutrition contributes to wellness Wellness: the absence of disease Physical, emotional, social, occupational, and spiritual health
Critical components of wellness
Nutrition Physical activity 2012 Pearson Education, Inc.
Why Is Nutrition Important?
Nutrition encompasses the following aspects of food Consumption Digestion Absorption Metabolism Storage Excretion
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Why Is Nutrition Important?
Nutrition also studies these aspects of food Psychological Food safety Global food supply Cultural
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Why Is Nutrition Important?
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Figure 1.1
Why Is Nutrition Important?
Nutrition can prevent disease Nutrient-deficiency diseases: scurvy, goiter, rickets Diseases influenced by nutrition: chronic diseases such as heart disease Diseases in which nutrition plays a role: osteoarthritis, osteoporosis
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Why Is Nutrition Important?
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Why Is Nutrition Important?
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Why Is Nutrition Important?
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Figure 1.4
Why Is Nutrition Important?
Nutrition is so important that it has become a national goal Goals of Healthy People 2010 1. Increase quality and years of healthy life 2. Eliminate health disparities
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What Are Nutrients?
Nutrients: the chemicals in foods that are critical to human growth and function There are six groups of essential nutrients found in foods: carbohydrates fats and oils proteins 2012 Pearson Education, Inc.
vitamins minerals water
What Are Nutrients?
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What Are Nutrients?
Macronutrients: nutrients required in relatively large amounts (g or Kg) Provide energy Carbohydrates, fats and oils, proteins
Micronutrients: nutrients required in smaller amounts (g or mg)
Vitamins and minerals
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Energy from Nutrients
We measure energy in kilocalories (kcal) Kilocalorie: amount of energy required to raise the temperature of 1 g of water by 1C On food labels, calorie actually refers to kilocalories
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Carbohydrates Primary source of fuel for the body, especially for the brain Provide 4 kcal per gram Simple and complex forms Dietary fiber Found in grains (wheat, rice), vegetables, fruits, and legumes
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Fats and Oils
Composed of lipids, molecules that are insoluble in water Provide 9 kcal per gram Important energy source during rest or low-intensity exercise Found in butter, margarine, vegetable oils Source of fat-soluble vitamins and essential fatty acids
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Fats and Oils
3 Classes of Lipids Triglycerides Fats and oils
Sterols (example: Cholesterol) Phospholipids
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Proteins Chains of amino acids Can supply 4 kcal of energy per gram, but are not a primary energy source Important source of nitrogen Essential amino acids Nonessential amino acids
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Proteins Proteins are important for Building cells and tissues Maintaining bones Repairing damage Regulating metabolism Fluid balance
Protein sources include meats, dairy products, seeds, nuts, and legumes
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Micronutrients Vitamins and minerals are known as micronutrients Vitamins: organic molecules that assist in regulating body processes Vitamins are micronutrients that do not supply energy to our bodies 1. Fat-soluble vitamins 2. Water-soluble vitamins 2012 Pearson Education, Inc.
Vitamins Fat-soluble vitamins Vitamins A, D, E, and K Dissolve easily in fats and oils
Fat-soluble vitamins can be stored in the body Toxicity can occur
Vitamin D
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Vitamins Water-soluble vitamins Vitamin C and the B vitamins Remain dissolved in water
Excess water-soluble vitamins are eliminated by the kidneys and cannot be stored in our bodies Deficiency and/or toxicity may occur Folate deficiency in pregnant women can lead to neural tube defects in newborns 2012 Pearson Education, Inc.
Minerals Minerals: inorganic substances required for body processes Minerals include sodium, calcium, iron, potassium, and magnesium Minerals have many different functions, such as fluid regulation, bone structure, muscle movement, and nerve functioning 2012 Pearson Education, Inc.
Minerals Our bodies require at least 100 mg/day of the major minerals, such as calcium, phosphorus, magnesium, sodium, potassium, and chloride We require less than 100 mg/day of the trace minerals, such as iron, zinc, copper, iodine, and fluoride
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Water Water is a critical nutrient for health and survival Water is involved in many body processes: fluid balance nutrient transport nerve impulses removal of wastes muscle contractions chemical reactions and many, many more
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Alcohol Alcohol is a source of calories It is not considered an essential nutrient, however, because it has no required function
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What is a Calorie? Measurement of energy The amount of heat it takes to raise the temperature of 1 gram of water by 1 degree Celsius 1,000 calories = 1 kcal = 1(foods) Calorie
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Determining Nutrient Needs
Dietary Reference Intakes (DRIs): updated nutritional standards Expand on the traditional Recommended Dietary Allowance (RDA) values Set standards for nutrients that do not have RDA values
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Determining Nutrient Needs
DRIs identify the Amount of a nutrient needed to prevent deficiency disease in healthy people Amount of a nutrient that may reduce the risk of chronic disease Upper level of safety for nutrients
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Determining Nutrient Needs
Figure 1.9 2012 Pearson Education, Inc.
Determining Nutrient Needs
DRIs consist of four values 1. 2. 3. 4. Estimated Average Requirement (EAR) Recommended Dietary Allowance (RDA) Adequate Intake (AI) Tolerable Upper Intake Level (UL)
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Determining Nutrient Needs
Estimated Average Requirement (EAR) The average daily intake level of a nutrient that will meet the needs of half of the people in a particular category Are used to determine the RDA of a nutrient
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Determining Nutrient Needs: EAR
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Figure 1.10
Determining Nutrient Needs
Recommended Dietary Allowance (RDA) The average daily intake level required to meet the needs of 97% to 98% of people in a given life stage and of a given gender
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Determining Nutrient Needs: RDA
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Figure 1.11
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Determining Nutrient Needs
Adequate Intake (AI) Recommended average daily intake level for a nutrient Based on observations and estimates from experiments Used when the RDA is not yet established: calcium, vitamin D, vitamin K, fluoride
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Determining Nutrient Needs
Tolerable Upper Intake Level (UL) Highest average daily intake level that is not likely to have adverse effects on the health of most people Consumption of a nutrient at levels above the UL is not considered safe
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Determining Nutrient Needs
Estimated Energy Requirement (EER) Average dietary energy intake (kcal) to maintain energy balance Based on age, gender, weight, height, and level of physical activity
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Determining Nutrient Needs
Acceptable Macronutrient Distribution Range (AMDR) The portion of the energy intake that should come from each macronutrient The range of energy intake from carbohydrate, fat, and protein associated with reduced risk of chronic disease The range of macronutrient intake that provides adequate levels of essential nutrients
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Determining Nutrient Needs: AMDR
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Table 1.3
Nutrition Research The scientific method Observation: describe the phenomenon Create a hypothesis Design, collect, and analyze the data Interpret the data Generalize the findings, develop a theory
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Nutrition Research
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Research Models Epidemiological studies Model systems Human studies Case control studies Clinical trials
Animal studies Note: Each type of study has advantages and disadvantages 2012 Pearson Education, Inc.
Research Study Factors
Controls Do not receive treatment
Sample size Appropriate number to measure a difference between treatment groups
Placebo Inert substance with similar appearance and taste
Double-blind study Neither subjects nor researchers know who is in the placebo or treatment groups 2012 Pearson Education, Inc.
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Evaluating Media Reports
Ask these questions to determine scientific validity: Who is reporting the information? Who conducted the research and who paid for it? Is the report based on reputable research studies? Was there a control and an experimental group? Was the sample size large enough to rule out chance variation? Was a placebo effectively administered? Was it a double-blind study? 2012 Pearson Education, Inc.
Evaluating Media Reports
Ask these questions to determine scientific validity (continued): Is the report based on testimonials? Are the claims too good to be true? Prior to publication in reputable scientific journals, articles undergo peer review Experiments must be repeated to confirm or disprove the findings 2012 Pearson Education, Inc.
Reliable Sources of Information
Trustworthy experts Registered dietitian (RD) Licensed dietitian Professionals with advanced degree(s) in nutrition Medical doctor
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Reliable Sources of Information
Government sources are usually trustworthy Centers for Disease Control and Prevention (CDC) supports two large national surveys National Health and Nutrition Examination Survey Behavioral Risk Factor Surveillance Survey
National Institutes of Health includes numerous
institutes focusing on specific initiatives, including cancer; heart, lung, and blood diseases; diabetes; and alternative medicine 2012 Pearson Education, Inc.
Reliable Sources of Information
Professional organizations publish cutting-edge nutrition research and information, including:
American Dietetic Association American Society for Nutrition Society for Nutrition Education American College of Sports Medicine
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In Depth: Alcohol Alcohols are chemical compounds characterized by a hydroxyl group (similar to carbohydrates) Commonly known as beverages containing ethanol made from fermented fruits, vegetables, or grains 1 gram of alcohol = 7 kcals
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In Depth: Alcohol What is moderate alcohol intake?
A drink is defined as the amount of a beverage that
provides fluid ounce of pure alcohol 12 oz beer 4-5 oz wine 1 oz 80-proof whiskey, gin, scotch, vodka 10 oz wine cooler
Proof is a measurement of alcohol content Moderate alcohol intake is defined as the consumption of up to one drink per day for women, and up to two drinks per day for men 2012 Pearson Education, Inc.
In Depth: Alcohol Benefits of moderate consumption include:
Stress and anxiety reduction
Appetite improvement Lower rates of heart disease Possible lower risks for diseases such as diabetes, heart disease, and liver disease
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In Depth: Alcohol Concerns about moderate alcohol intake include:
Women appear to be at higher risk for breast cancer Increased risk for hypertension Higher rates of bleeding in the brain Relatively high calorie content Potential risk for adverse drug interactions
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In Depth: Alcohol Types of alcohol abuse:
Alcohol abuse is excessive intake of alcohol Binge drinking is consumption of five or more drinks per occasion
Alcoholism is a disease characterized by chronic
dependence on alcohol
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In Depth: Alcohol Types of alcohol abuse (continued):
A hangover is a consequence of drinking too much
alcohol; symptoms include headache, fatigue, dizziness, muscle aches, and nausea
Alcohol poisoning is a potentially fatal metabolic state involving cardiac or respiratory failure Liver damage
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In Depth: Alcohol Fetal and infant health problems include:
Fetal alcohol syndrome (FAS), a set of serious,
irreversible birth defects, including physical, emotional, behavioral, and developmental problems
Fetal alcohol effects (FAE) are subtler consequences
that may exhibit themselves later, including hyperactivity, attention deficit disorder, and impaired learning abilities 2012 Pearson Education, Inc.
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In Depth: Alcohol Talking to someone about potential alcohol abuse:
Dont make excuses Intervene at a vulnerable time Be specific Get help Enlist the support of others
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MyNutritionLab
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