Basic Human Nutrition Final (hlth 230)

Why people choose foods

Habit, Ethnic heritage or tradition, Social Interactions, Availability, Convenience and Economy, Positive and negative associations, Emotions, Values, Bodyweight and image, Nutrition and health benefits

Functional foods

foods that contain physiologically active compounds that provide health benefits beyond their nutrient contributions

ex. tomatoes

Phytochemicals

non nutrient compounds found in plant-derived foods that have biological activity in the body

ex. fortified foods

Nutriton

the study of nutrients and other biologically active compounds in foods and in the body; sometimes also the study of human behaviours related to food

Diet

the foods (including beverages) a person eats and drinks

6 classes of nutrients

carbohydrates, fats, proteins, vitamins, minerals, water

Malnutrition

any condition caused by excess or deficient food energy or nutrient intake or by an imbalance of nutrients

Undernutrition

nutrient or energy deficiencies

Overnutrition

nutrient or energy excess

Chronic diseases

long duration, degeneration diseases characterized by deterioration of the body organs

Leading causes of death in Canada

1. cancer

2. heart disease

3. cerebrovascular disease which are influenced by diet and nutrition

Examples of chronic diseases

heart disease, diabetes, cancer, dental disease, stroke, adult bone loss

Nutritional genomics

the science of how nutrients affect the activities of genes and how genes affect the interactions between diet and disease

Other names for nutritional genomics

molecular nutrition or nutrigenomics

Energy

the capacity to do work

1000 calories equals

1 kilocalorie

1 kilocalorie

the amount of heat required to raise the temperature of 1kg of water by 1 degree celsius

Macronutrients

required in large amounts per day

Micronutrients

required in small amounts per day

Essential Nutrients

nutrients that a person must obtain from food (cannot be made by body)

Inorganic Nutrients

nutrients that contain no carbon

Organic Nutrients

nutrients that contain carbon

Energy yielding nutrients

nutrients that can be broken down to provide energy to the body

Types of macronutrients

carbs, protein, lipids, water

Types of micronutrients

vitamins and minerals

Inorganic nutrients

minerals and water

Organic nutrients

carbs, lipids, proteins, vitamins

Non-energy yielding nutrients

vitamins, minerals, water

Energy yielding nutrients

carbs, proteins, lipids

Energy in carbs

4 cal/g

Energy in fat

9cal/g

Energy in protein

4cal/g

% of calories from carbs

45-65%

% of calories from fat

20-35%

% of calories from protein

10-35%

Essential nutrient

a nutrient that a person cannot make in adequate amounts to sustain life

Non-essential nutrients

does not need to be derived from food bc body can make

enriched foods and fortified foods

foods that have had nutrients added to them (ex. White bread)

functional foods

appear similar to conventional foods, consumes as part of the usual diet, with demonstrated physiological benefits or with the ability to reduce chronic disease risks beyond basic nutrient functions (ex. Oatmeal)

natural foods

no definition, used in advertisements

super foods

no definition, used in fake advertisements

processed foods

foods subject to any milling, alteration in texture, additives, cooking or others

nutraceutical

describes a product that has been isolated from food often sold in pill form (ex. Cod liver oil)

basic foods

vegetables, fruit, milk, meat and grains

Healthy diets include

adequacy, balance, calorie control, moderation, variety

adequacy

providing the nutrients, fibre and energy in sufficient amounts to maintain health

balance

providing foods of a number of different types in proportion to each other (ex. Milks and alternatives)

calorie control

energy with food coming in should balance with the body's energy requirements

moderation

nothing in excess, providing dietary restrictions while enjoying some foods on occasion

variety

providing a wide selection of foods

Excuses for not eating well

no time, crave fast food, too little money, like to eat large portions, take vitamins instead, love sweets

Factors that drive food choices

-convenience

-advertising

-availability

-economy

-emotional comfort

-habit

-personal preference and genetics

-positive associations

-region of the country

-social pressure

-values or beliefs

-weight

-nutritional value

EAR

Estimated Average Requirement

RDA

recommended dietary allowance

AI

Adequate Intake

UL

Tolerable Upper Intake Level

Estimated average requirements definition

The average daily amount of a nutrient that will maintain a specific biochemical or physiological function in half the healthy people of a given age and gender group

Recommended dietary allowances definition

The average daily amount of a nutrient considered adequate to meet the known nutrient needs of practically all healthy people; a goal for dietary intake by individuals.

Adequate intake definition

the average daily amount of a nutrient that appears sufficient to maintain a specified criterion; a value used as a guide for nutrient intake when an RDA cannot be determined.

Tolerable upper intake levels definition

the maximum daily amount of a nutrient that appears safe for most healthy people and beyond which there is an increased risk of adverse health effects.

Food guide recommendations about food choices

-healthy food choices

-healthy eating habits

Healthy food choices

Make it a habit to eat a variety of healthy foods each day

Healthy food choices components

- Eat plenty of vegetables and fruits, whole grain foods and protein foods. - Choose protein foods that come from plants more often.

- Limit highly processed foods.

- Water drink of choice

- Use food labels

- Be aware that food marketing can influence your choices.

Healthy eating habits

Healthy eating is more than the foods you eat. It is also about where, when, why and how you eat.

Healthy eating habits components

- Be mindful of your eating habits

- Cook more often

- Enjoy your food

- Eat meals with others

Changes in new food guide

- no milk & alternatives food group

- more plant based options

A healthy diet includes

- variety of veggies, fruits, whole grains, skim and low-fat milk products and alternations, lean meats, poulty, fish, eggs, legumes, nuts and seeds

- low in saturated and trans fats, cholesterol, salt and added sugars

- includes 30-45ml of unsaturated far each day

- water

2017 food label changes

- potassium added to nutrition facts table and removed vitamin a & c

- serving size is more consistent for similar foods

- sugar based ingredients are grouped together

- sugar has %DV

- calcium and iron are given in mg

Serving sizes (1 tsp, tbsp, 1 cup, 1 fluid ounce, 1 ounce)

1 tsp = 5ml

1 tbsp = 15ml

1 cup = 30ml

1 fluid ounce = 30ml

1 ounce = 28g

Two types of nutrition & health claims on food labels

nutrient content claim & health claims

Nutrient content claims

highlight a nutrition feature of a food such as light, low, less, free.

Health claims

highlight a relationship between consumption of a food or ingredient and a person's health. For example, a healthy diet low in saturated and trans fat may reduce the risk of heart disease.

Nutrient content claims examples

free, sodium free, cholesterol free, low, low fat, low in saturated fat

Free:

An amount so small, health experts consider it nutritionally insignificant

Sodium Free

Less than 5 mg of sodium

Cholesterol Free

Less than 2 mg of cholesterol, and low in saturated fat (includes a restriction on trans fat) Not necessarily low in total fat

Low

Always associated with a very small amount

Low-fat

3g of fat or less

Low in Saturated Fat

2 g or less of saturated and trans fat combined

Sodium and potassium diet related health claims

link to high blood pressure

Calcium and vitamin d diet related health claims

link to osteoporosis

saturated fat and trans fat diet related health claims

link to heart disease

vegetables and fruit diet related health claims

link to some types of cancer

plant sterol health claims

help lower cholesterol

psyllium fibre health claims

lower cholesterol

Primary deficiency

caused by an inadequate intake

Secondary deficiency

caused by something else; a disease, condition or a drug interaction that reduces absorption

Goals of DRI

1: Setting recommended intake values - RDA, AI

2: Facilitating nutrition research and policy - EAR (establishes nutrient requirements for given life stages and gender groups)

3: Establishing safety guidelines - UL

4: Preventing chronic diseases

water soluble vitamins

vitamin c, thiamin, riboflavin, niacin, vitamin b6, vitamin b12, folate, biotim, pantothenic acid

fat soluble vitamins

A, D, E, K

Major minerals

calcium, phosphorus, potassium, sodium, chloride, magnesium, and sulphur

Trace minerals

ron, iodine, zinc, chromium, selenium, fluoride, copper, and manganese

Lymph

fluid that moves from the blood stream to tissue spaces and vessels and drain back to bloodstream

Hormones

chemicals that are secreted by the glands into the blood, in response to conditions in the body that require regulation ("chemical messengers")

The digestive system

A flexible muscular tube extending from mouth to anus that digests and absorbs nutrients and some non-nutrients, as well as excreting some substances (such as fibre)

Digestive system organs

- mouth

- esophagus

- stomach

- intestines

- liver

- pancreas

- gallbladder

Digestive system: Mouth

chemical digestion begins, chews and mixes food with saliva

Mastication

the process of chewing

Salivary glands

secrete saliva (contains starch-digesting enzymes)

Peristalsis

wave-like muscular squeezing that begins at the esophagus and pushes food along the digestive tract