NUTR250 - CH1 & CH2

Diet

food and beverage you regularly choose

Factors that influence food choice

preference, habits, culture, social interactions, economy, emotions, values, body image, nutrition, and negative/positive associations

nutrient composition of foods

– Water, carbohydrates, fibers, lipids, protein

– Vitamins, minerals

– Phytochemicals

nutrient composition of the body

– Water (~60%), CHO, fat, protein, major minerals

– Vitamins and trace minerals (< 1#)

Organic (contain carbon = “alive”)

carbohydrates, lipids, protein, vitamins

Inorganic

minerals and water

Calorie

very small unit of measure of the energy in food

Macronutrients

– Contain energy (kcals)

– Organic (contain carbon)

– All macronutrients provide raw material for

building tissue and regulating body activities

• Carbs, Proteins, Lipids (fats)

Carbs - kcals per gram

4 kcals/gram

Proteins - kcals per gram

4 kcals/gram

Lipids - kcals per gram

9 kcals/gram

Alcohol - kcals per gram

7 kcals/gram

How is energy released in the body?

When the body uses macronutrients, the bonds

between the nutrients’ atoms break

– Energy is released as heat or electrical impulses

 Can be used or stored

 All three macronutrients (carb, protein, and fat) can be stored as fat in the body (adipose tissue)

Body’s preferred fuel source

Carbs and lipids

Proteins

regulate digestion and energy

metabolism—not used as frequently for energy

Minerals

– Simplest nutrient

– Inorganic (do not contain carbon)

– 16 essential minerals

– Found in bones, teeth, and body fluids

Water

– Inorganic: hydrogen and oxygen

– Environment for nearly all body processes

Micronurtients

• Vitamins and minerals

• don’t contain energy

• facilitate energy release

Dietary Reference Intake (DRIs)

• collab between Canada and USA

• defines standards for energy, nutrients, etc

• recommendations for healthy people

Estimated Average Requirements (EAR)

Average amount of a required nutrient that meets the needs of 50% of the healthy population

Recommended Dietary Allowances (RDA)

Recommendation that meets the needs of 98% of healthy people

Adequate Intakes (AI)

Reflects the average amount of a nutrient that a healthy population consumes

Tolerable Upper Intake Levels (UL)

The point after which toxicity is likely

Estimated Energy Requirement (EER)

– No upper limit

– The EER is the average energy intake to maintain

energy balance (kcals in vs. kcals out)

– Usually based on the following:

 Healthy body weight

 Physical activity level

 Age

 Pregnancy status

 Sex

Acceptable Macronutrient Distribution (AMDR)

Provided a person consumes adequate calories,

they should meet their daily macronutrient needs

if they follow the AMDR guidelines

– The sum of all three categories must equal

100%

Carbohydrate = 45-65%

Protein = 10-35%

Fat = 20-35%

Registered Dietitians (RD)

RDs are healthcare providers that specialize in nutrition and food to help people maintain optimal health and manage disease

Assessment Tools for RDs

1. Historical information

– Health status, socioeconomic status (SES),

pharmaceutical/street drug use and alcohol use

– Diet history—intake over several days; portion sizes;

computer analysis (can also cover alcohol use here)

2. Anthropometric measurements

– Height, length, circumference, and weight—track to

identify trends

3. Physical examinations

– Hair, skin, eyes, tongue, fingernails

4. Laboratory tests

– Blood and urine

– Sometimes stool and hair

Malnutrition

Deficiency or excess over time leads to malnutrition

– Undernutrition and overnutrition

Symptoms of Malnutrtion

– Diarrhea

– Skin rashes

– Fatigue

– Low blood pressure

– Low heart rate

– Obesity

– Hair loss

Common Chronic Disease Risk Factors

smoking, poor nutrition, lack of physical activity, excessive alcohol intake, high blood pressure, obesity, high cholesterol

Top 10 causes of Morality in US

1. Heart disease

2. Cancer

3. Unintentional injuries

4. Stroke

5. Chronic lower respiratory diseases

6. Alzheimer’s

7. Diabetes

8. Chronic kidney disease

9. Chronic liver disease and cirrhosis

10. COVID-19

Six Principles and Guidelines of a Nutritious Diet

1) Adequacy

2) Balance

3) kcal (energy) control

4) Nutrient density—promotes adequacy and kcal control

5) Moderation—contributes to adequacy, balance, and kcal control

6) Variety

Dietary Guidelines for Americans (DGAs)

• Evidence-based

• Translate nutrient recommendations (DRI) into food recommendations

• Reviewed and revised every 5 years

2020 - 2025 DGAs Key Guidelines

1. Follow a healthy dietary pattern at every life stage

2. Customize and enjoy food and beverage choices to reflect personal

preferences, cultural traditions, and budget

3. Focus on meeting food group needs with nutrient-dense foods and

beverages, and stay within calorie limits

4. Limit foods and beverages higher in added sugars, saturated fat, and

sodium, and limit alcoholic beverages

2020 - 2025 DGAs Key Recs for More

Adopt a healthy eating pattern that accounts for all foods and beverages w/in an appropriate kcal level and meet the Physical Activity Guidelines for Americans

• Include more:

• Vegetables from all subgroups: dark green, red and orange, legumes, starchy,

and other

• Fruits, esp. whole

• Grains: ½ of which are whole

• FF or LF dairy and/or fortified soy beverages

• Variety of animal and plant protein

• Healthy plant oils

2020 - 2025 DGAs Key Recs for Less

Adopt a healthy eating pattern that accounts for all foods and beverages w/in an appropriate kcal level

• Limit:

• Saturated and trans fats to < 10% of daily kcal

• Added sugars to < 10% of daily kcal

• Sodium (NaCl) to < 2300 mg/day

• Consume alcohol in moderation—1 drink/day for women, 2 drinks/day for men, or abstain

Estimated Energy Needs for Sedentary Adults

Five Major Food Groups

Fruits, vegetables, grains, protein foods, milk and milk products (dairy)

Recommended Daily Amounts per Food Group for 14+

Which food groups are measured in cups?

Fruits, Veggies, and milk

Which food groups are measured in ounces (cooked)?

grains and proteins

MyPlate

Educational tool illustrating 5 food groups - size

indicates relative proportion required in diet

MyPlate Shortcomings

Lack of detail and distinction between healthier choices within food groups

Food Lists

Sometimes called Exchange Lists

• Help achieve dietary adequacy, balance, variety

• Originally used in diabetes care, for weight mgmt, and general diet

planning

• Sorted by energy-nutrient content

• Foods with similar nutrient profiles like kcals/serving, grouped together

• Ex:

 Protein: meats, cheeses, meat substitutes

 Starchy vegetables and grains

 Fats: oils, nuts, olives, bacon, cream cheese

Ultra-processed

deliver few nutrients and abundance of

sugar, fat, salt

Fortified

the addition of nutrients that weren’t originally

present, or present in small amounts

Refined

process by which coarse parts of a food are removed

Enriched

addition of nutrients removed during processing

Whole Grain

a grain that maintains the same relative

proportions of endosperm, bran, and germ (but not husk); not refined

Nutrition Facts Label

• The Nutrition Facts label breaks down the amount of calories, carbs, fat,

  fiber, protein, and vitamins per serving of the food

• appear on nearly all packaged foods

  • Exceptions: plain coffee, tea, spices; food produced by small businesses;

    food prepared and sold in same place; alcoholic beverages

• Required for restaurants with >20 locations

The Ingredient List

• All packaged foods must list all ingredients—including additives

• Ingredients listed in descending order by weight

• Must list common allergens in plain language

• Must also list possibilities of allergen cross-contamination

Serving Sizes

• standardized by FDA for each food category

• Reflect typical eating habits, not recommended portion sizes

Daily Values for Nutrition Facts Label

• derived from 2000 kcals/day diet

Health Claims

• describe a relationship between a food or

  nutrient and a disease state

• Evidence-based: “Diets low in sodium may reduce the risk of high blood pressure”

• Emerging evidence requires qualified health claims: “Very limited and preliminary research suggests that eating one-half to one cup of tomatoes and/or tomato sauce may reduce the risk of prostate cancer”

Structure-Function Claims

• do not require FDA approval

• Only criteria: must NOT mention a disease or symptom

Less/reduced

at least 25% less than the reference food

Free

nutritionally trivial amount per serving

Low

an amount that allows frequent consumption w/o exceeding daily value for the nutrient

Good Source of

10-15% of daily value per serving

High

20% or more of daily value per serving

kcal-free or calorie-free

< 5 kcals per serving

High Fiber

5 g or more of Fiber per serving

Sugar-free or fat-free

< 0.5 g/serving

Low Sodium

< 140 mg/serving