An Overview of NutritionAn Overview of Nutrition

TerminologyTerminology nutritionnutrition

– the science of foods and the substances the science of foods and the substances they containthey contain

foodfood– derived from plant or animal sourcesderived from plant or animal sources

provide energy and nutrients used by provide energy and nutrients used by the body for maintenance, growth, the body for maintenance, growth, and repairand repair

dietdiet– food that one consumesfood that one consumes

quality of ones diet affect the risk of quality of ones diet affect the risk of chronic diseaseschronic diseases

FoodFood Choices Choices

personal preferencepersonal preference– tastetaste

habithabit– PB and honeyPB and honey

ethnic heritage or traditionethnic heritage or tradition– eat what you grew up witheat what you grew up with

social interactionssocial interactions– eating with friends and familyeating with friends and family

Food ChoicesFood Choices availability, convenience, economyavailability, convenience, economy

– quick, easy, cheap??quick, easy, cheap?? positive and negative associationspositive and negative associations

– happy vs. grosshappy vs. gross emotional comfortemotional comfort

– boredom, depression, anxietyboredom, depression, anxiety valuesvalues

– religious beliefs, environmental religious beliefs, environmental concerns, political views, moral concerns, political views, moral issuesissues

Food ChoicesFood Choices

body weight and imagebody weight and image nutrition and health benefitsnutrition and health benefits

– functional foodsfunctional foodsprovide health benefits beyond their provide health benefits beyond their

nutrient contributionsnutrient contributions

–whole foods, fortified foodswhole foods, fortified foods

The NutrientsThe Nutrients

energy: the capacity to do workenergy: the capacity to do work nutrient: chemical substance obtained from nutrient: chemical substance obtained from

food and used in the body to food and used in the body to

– provide energyprovide energy

– support growthsupport growth

– body maintenancebody maintenance

– body repair body repair

The NutrientsThe Nutrients

composition of foodscomposition of foods– six classes of nutrientssix classes of nutrients

waterwatercarbohydratescarbohydrates lipidslipidsproteinsproteinsvitaminsvitaminsmineralsminerals

NutrientsNutrients

nonnutrientsnonnutrients– fibersfibers– phytochemicalsphytochemicals– pigmentspigments– additivesadditives– alcoholsalcohols– othersothers

The NutrientsThe Nutrients

chemical composition of nutrientschemical composition of nutrients– inorganic nutrientsinorganic nutrients

mineralsmineralswaterwater

– organic nutrientsorganic nutrientscarbohydratescarbohydrates lipidslipidsproteinsproteinsvitaminsvitamins

The NutrientsThe Nutrients

The NutrientsThe Nutrients

essential nutrientsessential nutrients

– nutrients that foods must supplynutrients that foods must supply

Energy Yielding NutrientsEnergy Yielding Nutrients

nutrients that break down to yield energy for nutrients that break down to yield energy for the body to usethe body to use

– 3 organic nutrients3 organic nutrientscarbohydratescarbohydrates fatfatproteinprotein

Measuring EnergyMeasuring Energy

measured in kCalories (kilocalorie)measured in kCalories (kilocalorie)

– in popular literature it is abbreviated as in popular literature it is abbreviated as caloriescalories

– thus a 50 calorie carrot is actually 50 thus a 50 calorie carrot is actually 50 kCalorieskCalories

Energy from FoodEnergy from Food amount of energy gained is dependent on amount of energy gained is dependent on

the quantity of carbs, fats or protein the the quantity of carbs, fats or protein the food containsfood contains– carbohydrate = 4kcal/gcarbohydrate = 4kcal/g– fat = 9kcal/gfat = 9kcal/g– protein = 4 kcal/gprotein = 4 kcal/g

energy density is the measure of energy a energy density is the measure of energy a food provides relative to he amount of foodfood provides relative to he amount of food– fat has a higher energy density than fat has a higher energy density than

either protein or carbohydrateseither protein or carbohydrates

Energy DensityEnergy Density

Energy in the BodyEnergy in the Body

body uses energy yielding nutrientsbody uses energy yielding nutrients energy from food supports every activity the energy from food supports every activity the

body doesbody does energy not used is storedenergy not used is stored

– usually as body fatusually as body fat not enough energy results in < energy not enough energy results in < energy

stores and weight lossstores and weight loss

Energy Yielding NutrientsEnergy Yielding Nutrients

in addition to providing energy they providein addition to providing energy they provide

– materials for building tissuematerials for building tissue

– regulate many activitiesregulate many activities

Non Energy NutrientsNon Energy Nutrients

water, vitamins and minerals do not yield water, vitamins and minerals do not yield energyenergy

vitaminsvitamins

– aid in the release of energy aid in the release of energy

– 13 essential vitamins13 essential vitamins

– only can function if intactonly can function if intact

Non Energy NutrientsNon Energy Nutrients

mineralsminerals

– found in bone, teeth, and some body found in bone, teeth, and some body fluidsfluids

– 16 essential minerals16 essential minerals

– they are indestructible, but can be boundthey are indestructible, but can be bound interfere with body’s absorptioninterfere with body’s absorption

– can be lost during food refining processescan be lost during food refining processes

Non Energy NutrientsNon Energy Nutrients

waterwater

– absolutely essential for lifeabsolutely essential for life

– most all body activities involve watermost all body activities involve water

The Science of NutritionThe Science of Nutrition

study of nutrients study of nutrients and how the body and how the body handles themhandles them

nutritional researchnutritional research

– follows the follows the scientific methodscientific method

Nutritional ResearchNutritional Research

important considerationsimportant considerations

– controlscontrols

– sample sizesample size placebo effectsplacebo effects

– blind experimentsblind experiments

– double-blind experimentsdouble-blind experiments

Dietary Reference IntakesDietary Reference Intakes

the “alphabet soup” of nutritionthe “alphabet soup” of nutrition

– DRIDRI

– EAREAR

– RDARDA

– AIAI

– ULUL

DRI: Dietary Reference IntakesDRI: Dietary Reference Intakes

standards defining the amount of energy, standards defining the amount of energy, nutrient, and physical activity for healthnutrient, and physical activity for health

recommendations apply to healthy peoplerecommendations apply to healthy people EAR, RDDA, AI and UI are all different EAR, RDDA, AI and UI are all different

nutrient values that make up the DRInutrient values that make up the DRI

EAREAR estimated average requirementsestimated average requirements

– used to establish RDAused to establish RDA

RDARDA

recommended dietary allowancesrecommended dietary allowances

– nutrient recommendation for everyonenutrient recommendation for everyonesimilar age and gendersimilar age and gender

– set at upper end of rangeset at upper end of range

AIAI

adequate intakesadequate intakes

– insufficient evidence is available to insufficient evidence is available to determine an EAR to establish a RDAdetermine an EAR to establish a RDA

– based on observation or estimatesbased on observation or estimates

ULUL

tolerable upper intake levelstolerable upper intake levels

– maximum daily intake of a maximum daily intake of a nutrient unlikely to cause nutrient unlikely to cause adverse health effectsadverse health effects

Dangerof toxicity

Marginal

Safety

Dangerof

deficiency

Marginal

TolerableUpper IntakeLevel

RDA or AI

EstimatedAverageRequirement

Energy RecommendationsEnergy Recommendations

EEREER

– average, daily dietary energy (kcalories) average, daily dietary energy (kcalories) for maintenancefor maintenance

– is not generousis not generous

– balance is importantbalance is important

AMDRAMDR

Acceptable Macronutrient Distribution Acceptable Macronutrient Distribution RangesRanges

– composition of diet that provides composition of diet that provides adequate energy and nutrients adequate energy and nutrients 45-65% from carbohydrates45-65% from carbohydrates20-35% from fat20-35% from fat10-35% from protein10-35% from protein

Using Nutrient Using Nutrient RecommendationsRecommendations

nutrient recommendations are often nutrient recommendations are often misunderstood and/or controversialmisunderstood and/or controversial

facts to help clarifyfacts to help clarify

Nutrition AssessmentNutrition Assessment used to determine overnutrition or used to determine overnutrition or

undernutritionundernutrition undernutrtionundernutrtion

– deficiency of energydeficiency of energy thinness, losing muscle tissue, thinness, losing muscle tissue,

prone to infectionprone to infection– deficiency of nutrientdeficiency of nutrient

hair loss, depression, night hair loss, depression, night blindness, skin rashes, blindness, skin rashes, bleeding gumsbleeding gums

Nutrition AssessmentNutrition Assessment

overnutritionovernutrition

– too much energytoo much energyweight gainweight gain

– overdose of a nutrientoverdose of a nutrienthot flashes, yellowing skin, rapid heart hot flashes, yellowing skin, rapid heart

raterate

MalnutritionMalnutrition

deficiency or excess of energy deficiency or excess of energy and/or nutrients over an and/or nutrients over an extended period of timeextended period of time

symptoms are easy to misssymptoms are easy to miss

– can be detected with proper can be detected with proper assessment toolsassessment tools

Nutrition AssessmentNutrition Assessment

historical datahistorical data anthropometric dataanthropometric data

– height, weightheight, weight physical examphysical exam lab testslab tests

– blood, urineblood, urine

National Nutrition SurveysNational Nutrition Surveys

information gathered from surveys set public information gathered from surveys set public policy onpolicy on

– nutrition educationnutrition education

– food assistancefood assistance

– food supply regulationsfood supply regulations

– research prioritiesresearch priorities

National Health GoalsNational Health Goals Healthy People 2010Healthy People 2010

– goals are reevaluated every 10 years and goals are reevaluated every 10 years and adjustedadjusted

– nutrition is a part of the plannutrition is a part of the plan

Diet and HealthDiet and Health

diet is important in diet is important in maintaining a healthy maintaining a healthy bodybody

risk factorsrisk factors– behavior or condition behavior or condition

that has a strong that has a strong association with a association with a diseasediseaseobesity and heart obesity and heart

diseasedisease

Risk FactorsRisk Factors tobaccotobacco obesityobesity alcoholalcohol firearmsfirearms sexual behaviorsexual behavior illicit drugsillicit drugs physical activityphysical activity

risk factors tend to clusterrisk factors tend to cluster

Nutrition Information and Nutrition Information and MisinformationMisinformation

not everything on the Internet is true!!not everything on the Internet is true!! not everything on the news is accurately not everything on the news is accurately

reported!!reported!!

finding credible informationfinding credible information

– government health agenciesgovernment health agencies

– volunteer health agenciesvolunteer health agencies

– reputable consumer groupsreputable consumer groups