Kin 110 Lecture 2 Chapter 2 Tools for

Kin 110 Lecture 2 Chapter 2 Tools for Diet Design Chapter 3 Human Body

Overview of Lecture 2 • Chapter 2 • • • Definition of Healthy diet Food Guide and its uses Dietary Guidelines Recommended Nutrient Intakes Food Labeling Nutrient Density and the Exchange System

Chapter 2 Tools for Diet Design • What do we need to eat to avoid diet related disease? • A variety of foods balanced by a moderate intake of each food • variety for all nutrients • focus on main food groups • stay physically active • VARIETY, BALANCE and MODERATION

Variety • Choose a number of different foods within any given food group • not the same thing “day after day…” • WHY ?

Balance • Select from 5 food groups – four in Canada – Dairy – Vegetable / Fruit – Grains – Meats and Alternates • fats, oils and sweets can be added for flavour and nutrients

Moderation • Plan your day in order to juggle nutrient sources • balance between types of foods • morning vs. evening and within meal • moderation of high fat and salt • Without adopting basics of variety, balance and moderation you risk nutrition related disease

Nutritional Status • Overall body health is determined by the sum of its nutritional status for each nutrient • Components Include • Anthropometry • Biochemical measurement • Clinical Examination • Dietary History

Nutritional Categories • Desirable Nutrition • Intake supports body functions

Under Nutrition • Nutrient intake does not meet body needs • body enters state in which it can not function appropriately • body stores can make up for short term, but become depleted • serious problems can arise over longterm

Over Nutrition • Prolonged over consumption of more than the body needs • long term can lead to toxic build up and serious disease • most common is excess energy intake – excess weight leads to serious disease

Limits of Nutritional Assessment • Can be a very long time between the onset of poor nutritional health and the first clinical evidence • Often too late • Calcium deficiency - low bone density, osteoporosis later in life ( 30 to 50 years). • High Cholesterol - builds up in circulatory system, heart disease later in life.

Food Guide • Rainbow in Canada, Pyramid in USA ( see appendix B) • Nutritionists have always worked to put the science of nutrition into practical terms that could be useful to everyone • Goal of this class is to become very familiar with the recommendations and the fundamentals that create the guidelines

Food Guide • Estimates are based on 12001400 kcal intake (minimum) • Expect an increase in caloric intake to meet energy needs • Recent changes have increased fruit, vegetable, bread and cereal contributions to provide more calories and moderate fat • oils and sweets used to supplement energy needs, not to replace other foods

Four Groups • Group • Grain Products • Servings • 5 - 12 • Vegetables and Fruit • Milk Products • 5 - 10 • Meat and Alternatives • 2 -4 • Youth, and pregnant women 3 - 4 • 2 -3

Summary (Appendix B) • Enjoy a variety of foods • Emphasize cereals, breads, other grain products, vegetables and fruits • Choose low-fat dairy products, lean meats, and foods prepared with little or no fat • Achieve and maintain a healthful body by enjoying regular physical activity and healthful eating • limit salt, alcohol and caffeine

Menu Planning • Utilizing the food guide as a tool • emphasize variety as no one food is essential nor does one provide all the necessary nutrients • Each member of food group contributes slightly different nutrients (appendix A)

Recommendations for Choices • Low fat items from milk group • vegetables high in protein, minerals and fiber (lentils) • vegetables rich in Vitamin A (dark green) and fruits rich in vitamin C (oranges) • Choose whole grain breads, cereals and pastas • refining flour eliminates most nutrients

Sample Daily Diet • See Table 2 - 6 • meets all requirements for 1600 - 1800 kcal • modify for greater caloric expenditure • if less caloric expenditure, increase physical activity

Evaluating Diet • Most in US failed to meet theses guidelines • Very low on Fruit and Vegetables, high on sweets, fats and oils

Dietary Guidelines • Different method for Menu Planning • KNOW THE DIFFERENCES AND APPLICATIONS • Food guide designed to have nutrients met • Main dietary problems are associated with over consumption of energy, Fat, cholesterol, alcohol and salt • Also, under consumption of calcium, iron, B vitamins, Zinc and fiber

Dietary Guidelines • Dietary guidelines established in light of these disease concerns • refer to intake over a day or a week • 1. Eat a variety of foods • 2. Balance intake with activity • • • 30 min of moderate activity a day low fat options and nutritious snacks high risk with abdominal fat slow controlled weight loss habit forming changes

Dietary Guidelines • 3. Emphasize grains, fruits and vegetables (nutrients and fiber) • 4. Low fat, saturated fat and cholesterol (low fat options, animal products= saturated fat and cholesterol) • 5. Moderate sugar intake • 6. Moderate salt (sodium) • 7. Moderate alcohol • BP, stroke, heart disease, cancer, …… • two or fewer servings

Recommended Nutrient Intake (RNI) • Corresponds to RDA (Recommended Dietary Allowance in US) • Recommended intakes of nutrients that meet the needs of almost all healthy people of similar age and gender • Used for • large group meal planning over 3 - 7 days • schools, hospitals, dormitories • developing education programs and food labeling standards • developing new foods (astronauts) • evaluating diet survey data

RNI • Developed by : • estimating what average people require and individual variation • increasing this by 30 -50 % to cover all population • increasing again to cover losses with cooking and specific needs • incorporation of scientific judgment to create estimates without available data

RDA • You should not expect a benefit from eating in excess of RDA • Revised every four years • recently focused on presentation and refinement of recommendations for age groupings • considerations of new research such as the antioxidant effects of Vitamin C

Daily Values • Recommendations based on daily requirements versus weekly (RNI/RDA) • used for food labeling as they are more generic general estimates for the whole population • Reference Daily Intakes (RDI) • Daily Reference Values (DRV)

Nutrient Density • Used to assess nutritional quality of individual foods • comparison of its vitamin or mineral content to its energy provision. Higher the better. • Fig 2 - 3, p 58 • avoid empty calorie foods.

The Human Body : A Nutrition Perspective • Various body systems are used to aid in digestion and absorption of food products • Digestion - breakdown of food substances • Absorption - transport of food substances into circulatory or lymph system within body

Organization • Cell - basic building blocks of life, each performing a specialized job, determined by selective expression of DNA • Tissue - collection of cells designed for specific function • Organs - groups of tissues designed to perform specific function eg. Heart • Organism - comprised of organs acting in a coordinated manner to support life

Circulatory System • Fig. 3 -3, p 79

Regulatory (Control) System • Hormonal and Nervous systems • hormone - compound with specific site of synthesis and release into bloodstream • eg. Insulin, gastrin • nervous system regulates release of acids and intestinal motility, food acquisition, preparation, choice. . .

Anatomy and Physiology of Digestion • Gastrointestinal Tract (GI) - site of digestion and absorption • hollow tube, within which food moves and mixes with digestive acids and enzymes, facilitating breakdown for absorption • large surface area to facilitate absorption • movement regulated by sphincters between major sections, allows full preparation

Anatomy of GI • Fig. 3 -4, p 81 • Secretions – Table 3 -2, p 80

Digestive Process • Enzyme Fig 3 -7, facilitate one specific reaction repeatedly. • Different enzymes in different sections of the GI • Stomach • protein digestion, acid and enzymes • stomach protected by mucous layer • Small Intestine • Chyme - mixture of stomach secretions and food • entry of chyme into SI slow • triggers release of bicarbonate and enzymes

Absorption • Fig 3 -9, p 88 • Occurs mainly in SI, 95 % of what it receives • massive surface area, due to folding and finger like villi • passive absorption - natural movement from high to low concentration (fats, water) • active absorption - uses carrier and energy (glucose) • facilitated absorption - uses carrier without energy