Nutrition Unit 1

What is Nutrition?

The science of food.

It studies the nutrients and substances of food, the process by which the body receives nutrients, and the connections to a person’s health.

Undernutrition

A state in which nutritional intake falls below the body’s needs.

Overnutrition

A state in which nutritional intake greatly exceeds the body’s needs.

Malnutrition

Failing health that results from chronic eating practices that do not coincide with nutritional needs.

Sedentary

Spending too much time seated and inactive

A ___ dietary pattern and ___ lifestyle are known risk factors for several chronic deseases

Poor; Sedantary

What is considered the 2nd leading cause of preventable deaths (after tobacco) in the US?

Obesity (heart disease & cancer at the top)

Can not meeting nutritions needs in your younger years make you more likely to suffer health consequences in later years?

Yes

Food provides nourishment, by both

Energy/Calories & Nutrients

What are Calories (actually called kilocalories/kcal)?

•Expresses the energy in foods

• 1kcal = the amount of heat necessary to raise the temperature of 1 kilogram of water 1 degree C

The 6 Classes of Essential Nutrients:

Carbohydrates (4kcal), Proteins (4kcal), Fats (9kcal), Vitamins, Minerals, & Water

Of the 6 Classes of Essential Nutrients, which are Macronutrients?

Carbohydrates (4kcal), Proteins (4kcal) & Fats (9kcal)

Of the 6 Classes of Essential Nutrients, which are Micronutrients?

Vitamins and Minerals (no calories or energy!)

Vitamins:

Fat and water soluble; help the body carry out functions and make ATP (energy)

Minerals:

Store minerals in body & become apart of it

What are Phytochemicals & Phytonutrients?

They’re non-essential, but have many health promoting effects. They’re found in plants; ex. vegetables, sunflower seeds, whole grains, nuts, etc.

Alcohol is NOT essential, but has how many kcal/gram?

Alcohol has 7kcal/gram

How do you find grams —> kcal?

Multiply the amount of grams times (x) the amount of kcal/gram

Example: Donut has 45g of Carbs, 12g of Fat, and 3g of Protein

•45g of carbs —> 45g x 4kcal/g = 180kcal of Carbs

•12g of Fat—> 12g x 9kcal/g = 108kcal of Fat

•3g of Protein—> 3g x 4kcal/g = 12kcal Protein

All Together, the Donut has 300 Total Kcals!

How to find the % of (Fat, Carbs, or Protein) of a food?

Take the amount of kcals (that was calculated from the grams), divide that by the food’s TOTAL amount of calculated kcals, and multiply that by 100.

Example: What % of the same Donut is Carbs?

45g Carbs —> 180 kcal Carbs

180 / 300 × 100 —> 0.6 × 100 =

60% Carbs

For the Donut’s % of Fat:

12g Fat —> 108kcal Fat

108/300 × 100 —> 0.36 × 100 =

36% Fat

Steps of The Scientific Method:

Observations→Hypothesis→Experiment→ Observations→ [either data supports or does NOT support hypothesis]

Then can either Repeat Experiment, Accept hypothesis, Reject hypothesis, or Modify hypothesis.

Theory

An explanation that is supported by EXTENSIVE evidence, testing & reasoning, and is unlikely to change (ex. Gravity)

Meta-Analysis

When researchers combine the results of multiple studies on the same topic to get an overall conclusion.

Hunger vs Appetite

BOTH are from The Hypothalamus region of the brain..

Hunger-Primarily our physical, biological drive to eat, and is controlled by internal body mechanisms (Physical; NEED).

Appetite-Our primary psychological drive to eat; can be triggered by simply seeing a tempting desert or smelling popcorn (Psychological; Want)

When you eat, ___ is released which helps you enjoy it!

Dopamine

What is ‘Satiety’?

A feeling of satisfaction that temporarily halts our desire to continue eating; Full (also in the Hypothalamus region of the brain).

What is ‘Sensory-Specific Satiety’?

“I’ve had enough of that specific food; I want something else!”

•People subconsciously love variety & options when it comes to food.. We’ll get ‘bored’ eating the same exact thing everyday

Structure Function Claim

Claims NOT regulated by the FDA! (Ex. A vitamin C product from the store saying, “Will boost immune system!”)

What all contributes to a Healthy Diet?

Energy balance, Nutrient adequacy, variety, moderation, flexibility

Energy Balance

•Calories/energy consumed matched calories/energy expended

•To achieve energy balance, consider energy density

Energy Density

•Compares calories in serving of food with weight of food

•Energy dense foods are high in calories but weigh very little (often foods high in fat or added sugars)

•A food low in energy density has few calories but weighs a lot (often foods high in fiber or water content)

•Energy Density Equation =

Amount of Energy (kcal) per serving /[divide]

Weight or volume of serving

Nutrient Density

•Compare the nutrient content of a food with the amount of calories per serving

•Nutrient Density Equation: [/ = divide]

Amount of nutrient per serving / Calories per serving

•Example: an Orange has 70mg vitamin C, and 60 calories..

70mg/60kcals = 1.2mg/kcal Nutrient Density

This Orange is a more Nutrient Dense source of vitamin C than a cup of orange juice that has 0.7mg/kcal Nutrient Density of Vitamin C.

Name the different Food Groups

Fruits, Vegetables, Grains, Protein foods, Dairy, and Fats & oils

Grains

Whole grains provide more dietary fiber, healthy fats, and some vitamins and minerals than refined grains (ex. Brown rice, 100% whole wheat bread, oatmeal, popcorn)

Fruits & Vegetables

• Eat abundance of foods and vegetables!

•They are great natural sources of dietary fiber

• Variety can provide a rich supply of micronutrients and phytochemicals

Dairy

•Dairy foods are excellent sources of calcium, vitamin D, and protein

•Choose low-fat or fat-free dairy to limit calories and saturated fat

•Plant-based dairy alternatives often fortified with calcium and vitamin D (soy milk is the best choice for protein content)

Protein Foods

•Preferred animal sources include Fish and Seafood—also Lean, unprocessed meats & poultry

•Plant sources provide Fiber, vitamins, minerals, phytochemicals, & are good for the planet (ex. Legumes; such as beans, peas & lentils, as well as nuts & seeds)

•Prepare by baking, broiling, roasting, stir-frying or grilling

Fats & Oils

• Replacing saturated fats with unsaturated fats supports cardiovascular health

• Rich sources of saturated fats are animal sources (butter, beef) and tropical oils (coconut oil, palm oil)

• Rich sources of unsaturated fats are non-tropical plant oils (olive oil, canola oil, soybean, oil, etc.) salmon, avocado, olives, nuts & seeds

Added Sugars

• Added sugars, referred to sugars and other sweeteners added during food, processing or preparation

• Foods with added sugars are often high in calories and low in nutrients

• Drink water in place of sugary beverages (sodas, juice, energy drinks)

Sodium

• Naturally present in many foods in small amounts

• Excess sodium intake mainly comes from highly processed foods and restaurant foods

•Limit to less than 2300 mg/day

Alcohol

•If adults choose to drink, practice moderation → Males: up to 2 drinks/day Females: up to 1 drink/day

•1 Drink = ½ ounce pure alcohol (12oz beer, 5oz wine, 1.5oz 80 proof liquor

•Excess Alcohol intake contributes to many health problems

Highly or Ultra Processed Foods

• Many are rich in calories, added sugars, saturated, fats, and sodium

•Manufactured to be hyperpalatable (triggers brain’s reward system) and makes it easy to over-consume

• High intakes linked with obesity, type 2 diabetes, hypertension, cardiovascular disease, and some types of cancer

What is a Serving Size?

The Standardized around set by FDA on Nutrition Facts Labels

What is a Portion Size?

The amount of Food chosen to eat. This varies by person, setting and situation.

The Mediterranean Diet

• Includes a foundation of Plant-Based foods ex. Fruits, vegetables, whole grains, beans, etc

•Healthy Fats - ex. Olives and olive oil, avocado, nuts, seeds, fatty fish

• Animal proteins include fish and seafood, lean poultry, eggs, dairy

Dietary Reference Intakes (DRIs)

Guidelines that nutrition experts create to help us understand how much energy and which nutrients our bodies need.

There are 5 types:

-RDA: Recommended Dietary Allowences

-AI: Adequate Intakes

UL: Tolerable Upper Intake Levels

CDRR: Chronic Risk Reduction Intake

AMDR: Acceptable Macronutrient Distribution Ranges

RDA: Recommended Dietary Allowances

The amount of a nutrient that is enough to meet the needs of 98% of individuals (nearly all healthy people). Determined by the Estimated Average Requirement (EAR).

AI: Adequate Intake

An amount experts believe is adequate when there isn't enough scientific evidence to establish an RDA.

Example: Researchers don't have enough evidence to determine an exact recommended amount, so experts set an amount based on the best available information.

UL: Tolerable Upper Intake Level

The highest daily amount of a nutrient that is unlikely to cause harm to most healthy people (basically amount that’s safe to consume).

Example: If a supplement contains a high dose of a vitamin, taking too much could be harmful. The UL helps identify an upper limit to avoid exceeding.

CDRR — Chronic Disease Risk Reduction Intake

The intake level of a nutrient that can help reduce the risk of developing a chronic disease when intake is reduced.

Example: Reducing sodium intake can help lower blood pressure and reduce the risk of cardiovascular disease.

AMDR — Acceptable Macronutrient Distribution Range

The recommended range of that should come from carbohydrates, protein, and fat as a percentage of calories (Macronutrients need big amounts!):

Carbohydrates: 45-65% kcals

Fat: 20-35% kcals

Protein: 10-35% kcals

Food Labels regulated by the FDA must contain what?

•Product Name

•Name & Address of manufacturer

•Amount of Product in package

•Nutrition Facts panel

•Ingredients listed in descending order by weight

On Food Labels, what order should the Ingredients be listed in?

They should be listed in descending order by weight

What is the ‘% Daily Value (DV)’ on Nutrition Facts Panels?

•It indicated approximately how well one serving meets your total daily requirement for that nutrient.

•For Saturated Fat, Cholesterol, Added Sugar, & Sodium, the DV is a LIMIT rather than a target to reach.

•5% or less = LOW; 20% or more = HIGH

Nutrient Claims like “fat free”, “low sodium” MUST what?

They must meet FDA definitions.

Health Claims are allowed when:

FDA has enough scientific evidence to establish a link.

Example: “Diets low in sodium may reduce the risk of high blood pressure”.

What is different about Structure-Function Claims?

They do NOT require FDA approval.

Examples: “Promotes a healthy heart”; “Improves Memory”; “Supports healthy glucose metabolism”

What happens to the Food we eat?

•Digestion: Food is broken down into their component molecules (ex. Protein getting broken down into Amino Acids)

•Absorption: Products of Digestion are passed through the walls of the intestine

•Elimination: Undigested food portions and waste are removed from the body.

Digestive System Functions:

•Mechanically & chemically digests foods (ex. breaking down protein)

•Absorbs nutrients

•Eliminates waste

•Destroys some pathogens

Digestive System Components:

(In Order):

•Mouth

•Esophagus

•Stomach

•Small Intestine

•Large Intestine

Accessory Organs: Liver, Pancreas, Gallbladder

MOUTH - Digestive System 1st Component

Chew food

Perceive taste

Moisten food with saliva

Lubricate food with mucus

Release small amount of enzymes to digest carbs (salivary amylase) and fat (salivary lipase)

Initiate swallowing reflex

The Epiglottis prevents choking!

Swallowed food = Bolus

ESOPHAGUS - Digestive System 2nd Component

Lubricate with mucus

Food is moved thru the esophagus to the stomach by peristaltic waves (swallowing)

STOMACH - Digestive System 3rd Component

Store, mix, dissolve & continue digestion of food

Kill microorganisms & Pathogens with acid

Release enzymes to digest protein (pepsin) and some fat (gastric lipase)

Lubricate & protect stomach surface with mucus

Regulate emptying of dissolved food into small intestine

Produce intrinsic factor for vitamin B-12 absorption

SMALL INTESTINE - Digestive System 4th Component

Mix and propel contents

Lubricate with mucus

Digest & absorb most substances using enzymes made by the pancreas

What does Bile do to Fat?

It Emulsifies it, making fat droplets repel each other and fat digestion more efficient.

LARGE INTESTINE - Digestive System 5th Component

Mix and propel contents

Absorb sodium, potassium, & water

House bacteria, which synthesize some vitamins and short-chain fatty acids

Lubricate with mucus

Form Feces

Cardiovascular System Functions:

Carries blood & regulates food supply

Transports nutrients, waste products, hormones and gases throughout the body

Regulates blood pressure

Cardiovascular System Major Components:

Heart

Blood vessels

Blood

What Happens during the Absorption of Food?

Products of Digestion are Absorbed, mostly in the Small Intestine

Villi in small intestine trap nutrients

Water-Soluble nutrients are absorbed via capillaries

Dietary fats & fat-soluble vitamins are absorbed via lacteals

Nutrients are transferred to the liver (the liver is the gatekeeper for what the rest of your body receives after you eat

Gut Microbiome — Promote a Healthy Gut with:

Prebiotics- Foods that nourish the bacteria in your gut (ex. Bananas, garlic, onions, wheat bran)

Probiotics- Healthy bacteria that reside in your gut (ex. Apple cider vinegar, cheeses, pickles, yogurt)

Postbiotics- Metabolites produced by beneficial bacteria (ex. Amino acids, enzymes, Hydrogen peroxide, some vitamins)

What are some Common GI Disorders?

GERD, food intolerances, food allergies, celiac disease, constipation

GERD- Gastric Reflux Disease

Heartburn is a sign of reflux of stomach acid into the esophagus

What causes Lactose Intolerance?

Lactase Deficiency

What causes Food Allergies?

Hypersensitivity of the immune system to a food component.

What is Celiac Disease?

Autoimmune response triggered by gluten in genetically predisposed individuals

What are Hemorroids?

Swollen veins in the rectum

What are Carbohydrates?

•One of the three main macronutrients your body needs to function

•When you eat them, your body breaks them down into glucose (sugar), which provides the primary energy source for your cells, brain, and muscles

What foods contain Carbohydrates?

Grains

Vegetables

Fruited & juices

Milk & dairy products

Beans, peas, lentils, nuts & seeds

Sugars & sweets

Carbohydrates: Jellybeans vs Garbanzo beans?

Garbanzo beans have more Nutrient Density!

What are Monosaccharides?

Monosaccharides are the simplest form of carbohydrates, often called simple sugars, which cannot be broken down into smaller sugar units.

3 Monosaccharides are Glucose, Fructose, & Galactose

What is Glucose?

•a Monosaccharide

•think of if kinda like ‘your body's preferred form of sugar for making energy’

•the Major Sugar in the blood stream (blood sugar)

•source of fuel for cells

.

What is Fructose?

•a Monosaccharide

•Fruit Sugar; found in fruits, honey and high fructose corn syrup

•converted to glucose in the body

What is Galactose?

•a Monosaccharide

•usually bonded to glucose in lactose (milk sugar) for lactation

•Converted to glucose in the body

What are Disaccharides?

A disaccharide is a carbohydrate formed when two simple sugars (monosaccharides) join together through a chemical bond called a glycosidic linkage

3 Disaccharides: Sucrose, Lactose, & Maltose

What is Sucrose

a Disaccharide:

Glucose + Fructose

•Found in sugarcane, sugar beets, honey, maple syrup

What is Lactose?

a Disaccharide:

Galactose + Glucose

•Found in milk; also known as milk sugar

What is Maltose?

a Disaccharide:

Glucose + Glucose

•Formed when starch is broken down

Soluble Fiber

•Lowers blood cholesterol levels & aids in prevention of cardiovascular disease

•Blunts the rise in blood sugar levels

Rich Sources: citrus fruits, berries, oats, beans

Insoluble Fiber

Promotes regular bowel movements & prevents/aids in constipation

Rich Sources: whole grains, many vegetables, some fruits, nuts

Resistant Starch

•Fiber that is fermented in the large intestine by bacteria

•Acts as a prebiotic for gut bacteria (nourishing gut)

Rich Sources: plantains & bananas, beans & lentils, Whole grains (oats, barley), cooked & cooled starchy foods (potatoes, rice, pasta).

Leftovers make more Resistant Starch; more likely to get fermented!

Functional Fiber

Fiber extracted from foods or synthetically manufactured and then added to foods or supplements (and Helps with constipation)

Ex. Fiber One bars

What are Nutritive Sugars?

Sugars that provide calories

Ex. Sugar/Raw sugar, Agave nectar, brown sugar, high fructose corn syrup (soda), maple syrup, honey