Nutrition Chapter 1

What influences food choices?

#1 Reason - Food flavor and taste

#2 Reason - Food cost

• Early Influences

• Food Availability

• Advertising

• Convivence

• Sustainability

• Nutrition

Hunger

Primary Biological/Internal drive to eat

Ghrelin

Hormone that stimulates hunger

Appetite

External/”tempts” us to eat. Ex. Smelling burgers or cookies

Satiety

State in which there is no longer a (strong) desire to eat

Leptin

Hormone that should signal satiety (located in hypothalamus)

What is nutrition?

Science that links food to health

Nutrients

Substances found in food that are vital for growth and maintenance

• Energy in the form of calories (carbs, fats, and proteins)

• Vitamins and minerals that make energy happen

An essential nutrient must satisfy

1. At least 1 biological function of nutrient in the body

2. Omission of nutrient will lead to decline in biological function

3. Replacing omitted nutrient before permanent damage occurs should hopefully restore biological functions

Risk Factors

Cardiovascular Disease (CVD)

Type 2 Diabetes (T2D or DM) or (T1D)

Some forms of Cancer

These and others account for 2/3 of all deaths in the United States

What do nutrients do

Provide some energy (Kcal)

Promote growth, development, and maintenance

Regulate body processes

Macronutrients

Needed in larger amounts each day (fats, lipids, and protein)

Micronutrients

Needed in smaller amounts each day (vitamins and minerals)

Complex carbs (polysaccharides)

Bread, beans, pasta, potatoes

Simple sugars (monosaccharides and Disaccharides)

white table sugar (sucrose) fructose found in fruit, veg, and dairy

Gluconeogenesis

Where the body makes its own glucose

What happens if the body doesn’t conduct gluconeogenesis

the body will burn its own fat to produce ketones

Lipids

Primary form of energy storage

Tyoes of fats

butter, lard (solid at room temp)

types of oils

avocado, olive oils (liquid at room temp)

Proteins overall function

Structural component of bone muscle

Blood components (i.e. Hemoglobin)

Body cell structure
Enzymes

Sources of Protein

meat, poultry, fish, dairy, eggs, beans, grains, nuts, seeds, veggies

Fat soluble vitamins

(A,D,E,K) Not readily excreted from body. Sources: meat, animal fat, dairy, oily fish

Water soluble vitamins

(B, C) Most are readily excreted from body. Sources: grains, meat fruit, veg

Minerals (electrolytes)

Simple inorganic substances that don’t contain carbon atoms. *Not destroyed in cooking but can be lost if water is discarded)

Sodium (Na) and Potassium (K) function _________ while Calcium (Ca) and Phosphorus (P) work ___________

Independently…Together

T or F: Major Minerals are needed in amounts greater than 100 mg

True

T or F: Trace Minerals needed in amounts less than 100 mg

True

Water functions

Solvent, Lubricant, Transport of nutrients and waste

Human Body is made up of how much water

50 - 70%

Phytochemicals (Antioxidants) are found…

Found in plant sources, especially fruits and veg.

Polyphenols micro nutrient

Found in berries, grapes, and wine

Lycopene

Natural pigment and antioxidant found in tomatoes

Beta-carotene

red/orange pigment that converts to vitamin A

Kcal/g and AMDR for Carbs

4kcal/g and 45-65%

Kcal/g and AMDR for Fats

9kcal/g and 20-35%

Kcal/g and AMDR for Protein

4kcal/g and 10-35%

Kcal/g for Alcohol

7kcal/g

Energy (kcal) is used to

Build new components

Perform muscular movements

Promote nerve transmission

Maintain electrolyte balance within cells

What does AMDR stand for

Acceptable Macronutrient Distribution Range