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Health
a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity
What can be qualified as “Health”?
diet, exercise, emotional, social, spiritual, intellectual, environmental, occupational
Nutrition
the study of how food nourishes the body (human eating behavior, government influence on eating, ethics of food production)
Science
the process by which scientists, collectively and over time, endeavor to construct an accurate representation of the world
true or false: nutrition is a science
true
True or false: nutrition is NOT a multi-disciplinary science
False
Nutrition is the biochemical interaction between…
food and beverages, nutrients, genetics and their action, interaction and balance in relation to health and disease
What are some genetic diseases (nutrition has no impact on)?
down syndrome, hemophilia, sickle-cell anemia
What are some nutrition-related diseases?
iron-deficiency, anemia, vitamin & mineral deficiencies, toxicities, poor resistance to disease
What diseases do nutrition have some effect on?
diabetes, hypertension, heart disease
what diseases do nutrition have little effect on?
adult bone loss, cancer, infectious diseases
How many adults in the US have a chronic disease?
60%
sustainability
the ability to meet the needs of the present without compromising the ability of future generations to meet their own needs
True or false: the health of soil is unimportant to the health of plants and people
False
Vitamin C
protects cells against damage
important for healthy gums & skin
helps absorb iron
prevents SCURVY
What colors of plants contain vitamin C?
red, orange, green
What fruit or vegetable provides the highest amount of vitamin C?
red pepper, orange, green pepper
Nutrients
components of food that are indispensable to the body’s functioning
What four things do nutrients provide?
Energy
Serve as building material
Maintain or repair body parts
Support growth
Nutrients must be obtained from an _______ source
external - because we cannot make enough of it ourselves
An “essential” nutrient must have an
identified biological function
What are the main types of nutrients?
water
carbohydrates
fats
proteins
vitamins
minerals
Calories
energy
What is 1 calorie equivalent to?
the amount of heat needed to raise the temperature of 1 liter of water 1 degree Celsius
Which nutrients have calories?
carbohydrates, proteins, & fats
How much energy do carbohydrates have?
4 kcal/g
How much energy do lipids have?
9 kcal/g
How much energy do protein have?
4 kcal/g
How much energy does alcohol have?
7 kcal/g
Nutrient Density
foods rich in nutrients relative to their energy content (lower calories but higher nutrients)
What type of foods are typically nutrient dense?
whole foods
Nutritious (Optimal) Diet
maximizes health & longevity
prevents nutrient deficiencies
decreases risks for chronic diseases
What is a nutritious diet composed of?
a variety of nutrient dense, whole foods that are available, safe and palatable
True or false: humans have nutritional wisdom
true
what is evidence that humans have nutritional wisdom?
recipes
remedies
feeling better when we do something
true or false: humans are NOT born with innate nutrition knowledge
false
True or false: nutrition is a young science
True - first vitamin identified in 1897
What are the steps of the scientific method?
observation & question
hypothesis & prediction
experiment
results & interpretations
IF hypothesis is supported: theory
IF hypothesis is not supported: start over
Observation & Question
identify a problem to be solved or ask a specific question to be answered
Hypothesis & Prediction
formulate a tentative solution to the problem or answer to the question and make a _____ that can be tested
experiment
design a study and conduct the research to collect relevant data
results & interpretations
summarize, analyze, and interpret the data; draw conclusions
theory
develop a ________ that integrates conclusions with those from numerous other studies
Why are replication & peer review important?
independent experimenters do the study multiple times
one study is NEVER enough
scientists write up their methods and findings and have other scientists review the material
What are the two types of peer-reviewed journals?
research journals
review journals
Research Journal
reports the details of the methods, results and conclusions of recently completed experiments
Review Journals
examines all available evidence on major topics
Why do we measure diet and nutrition?
follow individual dietary patterns
assess exposure to food, nutrients, & non-nutrients
identify population groups with no access to adequate nutrition
What are the 4 categories to measure nutrition?
anthropometry
clinical examination
diet questionnaires
biomarkers
anthropometry
body measures, height, weight
clinical examination
physical signs associated to severe vitamin or mineral deficiencies
diet questionnaires
measure various aspects of our diet & nutrition knowledge
24-hour recall
diet questionnaire
records all food & fluid intake for previous 24 hours
average of 3 random 24-hour recalls
Issues: recall problems with food portions
digital cameras help with memory
what is an example of 24-hour recall?
national health and nutrition examination surveys (NHANES)
food frequency questionnaire (FFQ)
measures usual amounts of food commonly eaten over a time period
strengths: some food frequencies ask portions & it is nutrient specific or general diet
weaknesses: hard for participants to remember portions cause of long time period
Biomarkers
measure nutrients or metabolites in biofluids (blood, urine) or tissues (hair, nails)
examples of biomarkers
protein intake, sugar intake, urinary nitrogen
Garlic
member of allium family
edible portion is the bulb
each clove can grow into a new plant
originated in Asia
contains sulfur compounds - smell when crushed
antimicrobial & antifungal & prevents blood clots
enhances absorption of iron & zinc
rich in calcium, phosphorous, iron, thiamin, & vitamin C
What are the types of observational studies?
case study
qualitative study
Case study
studies individuals with no comparison group
narrative studies of individuals
offers starting point for further research
does NOT establish cause & effect
true or false: case study observation may be by chance
true
qualitative study
narrative studies of many individuals
findings are not quantifiable
what are types of epidemiological studies?
cross-sectional
migration
case control
cohort
epidemiological studies
studies of populations
cross sectional studies
measures disease/condition at one time point between two or more groups and this conclusion can lead to an association (NOT CAUSATION).
migration study
observes how a disease/condition changes after moving
case control (retrospective) study
identifying cases (those with disease) and comparing to controls (those without disease)
Cohort (prospective) study
follows healthy population to see how many people develop the disease/condition
what are the types of experimental/intervention studies?
laboratory studies & clinical trials
What are types of laboratory studies?
animal, human, cell (in vitro)
what are the types of clinical trials?
randomized & double blind
experimental (intervention) studies
researchers actively intervene in one group of the population (experimental group) and compare to a group that does not receive the intervention (control group).
human laboratory studies
experimental studies performed with humans under tightly controlled situations
animal laboratory studies
studies performed with animals under tightly controlled situations
in vitro studies
studies of cells that are outside of the body
What is a placebo?
the intervention group gets a false treatment to create a control group
What is double blind?
neither the subjects in the study, nor the researchers know to which group the subjects belong until the end of the experiment
How do we weight the evidence from a study?
look at ALL studies (consistent, specific, strong correlations)
many studies were conducted
quality of evidence (meta-analyses & systematic review is the best)
look out for conflict of interest (certain companies funding certain research)
ask if the findings make sense at the cellular, biological, psychological, or social level?
true or false: garlic intake lowers the risk of cancer by about 69%
true
What are the health properties of garlic?
antibacterial
block the formation and activation of cancer-causing substances
enhance DNA repair
reduce cell proliferation
induce cell death
Dr. Clara Davis
conducted a classic 1920’s study of infant feeding
learning to eat = repeated exposure + learned safety + associative condition
infants figured out good food based on how they felt after eating it
Dr. Leanne Birch
food preference is developed by exposure, social learning, & genetics
children are able to adjust meal sizes to meet their needs
true or false: animals choose plants on taste AND what they have to offer
True
Palability
involves feedback from cells & organ systems including the microbiome
true or false: animals do not avoid nutrient deficient diets
False - they explore new foods to prevent deficiency
digestion
breaking down & absorption of food - where energy comes from
energy balance is equivalent to
energy intake - energy expenditure
BMI formula
weight/height * 705
What is causing the rise in obesity & diabetes?
affordability, convenience, availability, technology, innate knowledge
correlation
a connection between two or more things
causation
the action of causing something
does correlation equal causation?
no
is fitness or fatness more important for health?
fitness
dieting
restricting oneself to small amounts of special kinds of food in order to lose weight
What are the harms of dieting?
weight cycling
increased risk for weak bones
increased anxiety
eating disorders
weight gain
what do epidemiologic studies (typically) not control for?
fitness
nutrient intake
socioeconomic status
body image
weight cycling
cardiorespiratory fitness
submaximal or maximal exercise tests of work performance
Health at every size HAES
supports people in adopting health habits for the sake of health and well-being RATHER than weight control
what does HAES encourage?
following hunger cues
finding joy in being active
accepting and respecting all body sizes and shapes
what all does health include?
good nutrition
physical activity
supportive relationships
purpose of life
meaning in work
healthy emotions