Chapter 1 Nutrition Everyday Choices 2015 John Wiley

Introduction ■ Food choices – Most people around the world make food choices based

FOOD CHOICES AND NUTRIENT INTAKE © 2015 John Wiley & Sons, Inc. All rights

Nutrients from Foods ■ Nutrients—a substance in food that provides energy and structure to

© 2015 John Wiley & Sons, Inc. All rights reserved.

Nutrients from Fortified Foods ■ In addition to nutrients that occur naturally in foods,

Nutrients from Dietary Supplements ■ Dietary supplement—a product sold to supplement the diet; may

Foods ■ Products derived from plants or animals that can be taken into the

Foods Provide More Than Nutrients ■ Foods contain substances that can be beneficial for

Functional Foods ■ Foods that contain physiologically active compounds that provide health and benefits

What Determines Food Choices? ■ ■ ■ ■ Rewards/punishments Commemorate milestones Comfort/security Availability/in season

NUTRIENTS & THEIR FUNCTIONS © 2015 John Wiley & Sons, Inc. All rights reserved.

The Nutrients ■ Carbohydrates ■ Protein ■ Lipids (Fats) ■ Water ■ Vitamins ■

Essential Nutrients ■ Needed from outside of the body (from food) because the body

Nutrient Functions ■ Energy—the fuel our cells use to do work ■ Structure—muscles, bones,

The Macro- and Micronutrients ■ Macronutrients—needed in large quantities – Carbohydrates – Protein –

Chemical Composition of Nutrients ■ Inorganic nutrients – Minerals ■ ■ ■ Fe (Iron)

Nutrients Carbohydrates Lipids Proteins Vitamins Minerals Sugars Saturated Found in most food groups B

Calories ■ A calorie is a unit of measure of the amount of energy

The Energy-Yielding Nutrients ■ The energy-yielding nutrients are those that provide Calories to the

NUTRITION IN HEALTH & DISEASE © 2015 John Wiley & Sons, Inc. All rights

What happens when a person gets too little or not enough of a nutrient

Undernutrition © 2015 John Wiley & Sons, Inc. All rights reserved.

Overnutrition © 2015 John Wiley & Sons, Inc. All rights reserved.

Diet-Gene Interactions ■ Diet affects your health, but diet alone does not determine whether

Nutritional Genomics © 2015 John Wiley & Sons, Inc. All rights reserved.

CHOOSING A HEALTHY DIET © 2015 John Wiley & Sons, Inc. All rights reserved.

Healthy Diet ■ Variety-balance-moderation ■ High in fruits, vegetables, whole grains ■ Moderate in

Eat a Variety of Foods ■ Choosing a variety of foods is important because

Make Sure to Have Balance in Your Diet ■ Balance unhealthy choices with healthy

Balance © 2015 John Wiley & Sons, Inc. All rights reserved.

All Things in Moderation ■ Moderate portion sizes ■ Moderate consumption of each food

EVALUATING NUTRITION INFORMATION © 2015 John Wiley & Sons, Inc. All rights reserved.

The Science Behind Nutrition ■ The science of nutrition is constantly evolving ■ The

Science of Nutrition– Scientific Method ■ Make an observation ■ Propose a hypothesis ■

■ Hypothesis—a proposed explanation for an observation or a scientific problem that can be

The Scientific Method © 2015 John Wiley & Sons, Inc. All rights reserved.

How Scientists Study Nutrition ■ Different types of experiments – Epidemiological studies make observations

Epidemiological Studies © 2015 John Wiley & Sons, Inc. All rights reserved.

■ The most important thing is that the data collected is reliable, can be

Questions To Ask About Nutrition Data ■ Does it seem too good to be

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Introduction ■ Food choices – Most people around the world make food choices based on what they can grow, raise, catch, kill, or purchase – Subsistence is the principal motivator of food consumption – Due to the modern agriculture and food production, Americans make choices based on what they like or on how the food will affect their health © 2015 John Wiley & Sons, Inc. All rights reserved.

Nutrients from Foods ■ Nutrients—a substance in food that provides energy and structure to the body and regulates body processes ■ Any food you eat adds some nutrients to your diet, but to make your diet healthy, it is important to choose nutrientdense foods – Nutrient density—a measure of the nutrients provided by a food relative to its calorie content © 2015 John Wiley & Sons, Inc. All rights reserved.

Nutrients from Fortified Foods ■ In addition to nutrients that occur naturally in foods, we obtain nutrients from fortified foods – Fortification—the addition of nutrients to foods ■ The fortification of foods was begun to help eliminate nutrient deficiencies in the population, with the federal government mandating that certain nutrients be added to certain foods – Vitamin D added to milk – B vitamins added to grains – Various vitamins added to breakfast cereals © 2015 John Wiley & Sons, Inc. All rights reserved.

Nutrients from Dietary Supplements ■ Dietary supplement—a product sold to supplement the diet; may include vitamins, minerals, amino acids, fatty acids, enzymes, herbs, or other substances ■ Half of U. S. adults take supplements daily – Do you take dietary supplements? ■ Supplements provide nutrients but do not offer all of the benefits of whole foods © 2015 John Wiley & Sons, Inc. All rights reserved.

Foods ■ Products derived from plants or animals that can be taken into the body to yield energy and nutrients for the maintenance of life and the growth and repair of tissues © 2015 John Wiley & Sons, Inc. All rights reserved.

Foods Provide More Than Nutrients ■ Foods contain substances that can be beneficial for health ■ In plants, these health-promoting substances are called phytochemicals – Phytochemicals—a substance found in plant foods that is not an essential nutrient but may have healthpromoting properties – Zoochemicals—substances from animal foods with health-promoting properties © 2015 John Wiley & Sons, Inc. All rights reserved.

Functional Foods ■ Foods that contain physiologically active compounds that provide health and benefits beyond their nutrient contributions (designer foods, nutraceuticals) – Examples—cholesterol-free eggs, lactose-free milk, calcium-fortified juice, yogurt (good bacteria added) © 2015 John Wiley & Sons, Inc. All rights reserved.

What Determines Food Choices? ■ ■ ■ ■ Rewards/punishments Commemorate milestones Comfort/security Availability/in season Culture/tradition Social interactions Environment Health – Allergies – Weight – Chronic disease (treatment/prevention) © 2015 John Wiley & Sons, Inc. All rights reserved.

Essential Nutrients ■ Needed from outside of the body (from food) because the body either cannot make them or cannot make them in sufficient amounts ■ All six classes of nutrients are essential © 2015 John Wiley & Sons, Inc. All rights reserved.

Nutrient Functions ■ Energy—the fuel our cells use to do work ■ Structure—muscles, bones, water, tendons, etc. ■ Regulation—body temp, blood pressure, hormones, etc. © 2015 John Wiley & Sons, Inc. All rights reserved.

The Macro- and Micronutrients ■ Macronutrients—needed in large quantities – Carbohydrates – Protein – Lipids (fats) – Water ■ Micronutrients—needed in smaller quantities – Vitamins – Minerals © 2015 John Wiley & Sons, Inc. All rights reserved.

Chemical Composition of Nutrients ■ Inorganic nutrients – Minerals ■ ■ ■ Fe (Iron) Na (Sodium) Ca (Calcium) K (Potassium) Cl (Chlorine) – Water (H 2 O) – Inorganic nutrients do not contain carbon ■ Organic nutrients – Vitamins – Carbohydrates – Protein – Lipids – These all contain carbon as part of their structure – Organic = “alive”, carbon-containing © 2015 John Wiley & Sons, Inc. All rights reserved.

Nutrients Carbohydrates Lipids Proteins Vitamins Minerals Sugars Saturated Found in most food groups B 12 Iron Starches Monounsaturated Numerous proteins play various roles in the body Vitamin C Magnesium Fiber Omega-3 and 6 Niacin Calcium Cholesterol Vitamin D Zinc © 2015 John Wiley & Sons, Inc. All rights reserved. Water

Calories ■ A calorie is a unit of measure of the amount of energy in a food ■ Calories are not a substance present in food – They are not like vitamins or minerals or fat ■ Because calories are a unit of measure, they do not qualify as a nutrient ■ Calorie = kilocalorie = 1000 calories © 2015 John Wiley & Sons, Inc. All rights reserved.

The Energy-Yielding Nutrients ■ The energy-yielding nutrients are those that provide Calories to the body – Carbohydrates (provide 4 Calories per gram) – Lipids (provide 9 Calories per gram) – Proteins (provide 4 Calories per gram) © 2015 John Wiley & Sons, Inc. All rights reserved.

What happens when a person gets too little or not enough of a nutrient or energy? ■ Malnutrition—any condition caused by excess or deficient food energy or nutrient intake or by an imbalance of nutrients ■ A person can be both over- and under-nourished © 2015 John Wiley & Sons, Inc. All rights reserved.

Diet-Gene Interactions ■ Diet affects your health, but diet alone does not determine whether you will develop a particular disease ■ Each of us inherits a unique combination of genes – Units of a larger molecule called DNA that are responsible for inherited traits ■ Some of these genes affect your risk of developing chronic diseases, such as heart disease, cancer, high blood pressure, and diabetes, but their impact is affected by what you eat © 2015 John Wiley & Sons, Inc. All rights reserved.

Healthy Diet ■ Variety-balance-moderation ■ High in fruits, vegetables, whole grains ■ Moderate in calories, sodium, sugar ■ Low in unhealthy fats (trans fats, saturated fats, cholesterol) © 2015 John Wiley & Sons, Inc. All rights reserved.

Eat a Variety of Foods ■ Choosing a variety of foods is important because no single food can provide all the nutrients the body needs for optimal health ■ Variety—choosing foods from different food groups and choosing different foods within each group © 2015 John Wiley & Sons, Inc. All rights reserved.

Make Sure to Have Balance in Your Diet ■ Balance unhealthy choices with healthy choices ■ Balance calories in with calories burned ■ Balance foods within food groups ■ A balanced diet balances healthy foods with unhealthy ones and balances the amount of Calories with the amount you burn doing daily activities © 2015 John Wiley & Sons, Inc. All rights reserved.

All Things in Moderation ■ Moderate portion sizes ■ Moderate consumption of each food ■ Moderation—not overdoing it; not having too many calories, fat, sugar, salt, alcohol © 2015 John Wiley & Sons, Inc. All rights reserved.

The Science Behind Nutrition ■ The science of nutrition is constantly evolving ■ The scientific method—the systematic, unbiased approach that allows any science to acquire new knowledge & correct & update previous knowledge ■ In nutrition, the scientific method is used to develop nutrient recommendations, understand the functions of nutrients, and learn about the role of nutrition in promoting health & preventing disease © 2015 John Wiley & Sons, Inc. All rights reserved.

Science of Nutrition– Scientific Method ■ Make an observation ■ Propose a hypothesis ■ Design & conduct experiment to test hypothesis ■ Analyze results ■ Publish & present with peer review ■ Repeat and experiments ■ Develop theories based on results from many experiments © 2015 John Wiley & Sons, Inc. All rights reserved.

■ Hypothesis—a proposed explanation for an observation or a scientific problem that can be tested through experimentation ■ Theory—a formal explanation of an observed phenomenon made after a hypothesis has been tested and supported through extensive experimentation © 2015 John Wiley & Sons, Inc. All rights reserved.

How Scientists Study Nutrition ■ Different types of experiments – Epidemiological studies make observations about relationships between health and diet – Experimental studies ■ Clinical trials explore the health effects of altering people’s diets. ■ Animal studies explore the health effects of altering diets in animals. ■ Biochemistry and molecular biology—laboratory-based techniques that are used to study nutrient functions in the body © 2015 John Wiley & Sons, Inc. All rights reserved.

■ The most important thing is that the data collected is reliable, can be quantified (measurable) – Examples of measurables: body weight, blood pressure, blood cholesterol, etc. – Things that are not measurable: testimonies and opinions © 2015 John Wiley & Sons, Inc. All rights reserved.

Questions To Ask About Nutrition Data ■ Does it seem too good to be true? ■ Who is providing the information? Do they have something to gain? Who performed the study? ■ Are there other studies that support this information? © 2015 John Wiley & Sons, Inc. All rights reserved.