nutrition and health
What influences food choices
Taste preference
Cultural and social meanings
Price
Time
Nutritional values
Physiological influences (allergy, intolerance)
Emotional comfort/ associations
Habit
Product safety
Media
Social pressure
Nutrients: substances that support growth, mantances, and repair of body's tissues- indispensable to body functioning
Essential nutrients: body cant produce itself, must come from food
Classes
Energy yielding nutrients -> Macros
Carbs (4 per g)
Lipids (9 per g)
Protein (4 per g)
Non energy yielding
Vitamins
Minerals
Water
Energy contributor but not a nutrient
Alcohol (7 per g)
Calorie
Measure of food energy
Energy : Capacity to do work
Food energy is chemical energy
Calculating
Rounding
To find % divide cals by total cals and multiple by 100
DRI
Daily Reference Intakes
Estimated Avera requirement- EAR: meets 50% of the population, used in research and policy
Recommended dietary allowance- RDA: Meets the needs of 97-98% of population, Adequacy
Adequate intake- AI: Adequacy, Appears sufficient, only if RDA cant be established
Tolerable uptake – Toxicity
Estimated Energy Requirement- EER: Average daily intake to maintain energy balances, calculations differ for age groups, also take into account weight, height
Chronic Disease Risk Reduction –CDRR: chronic disease
Acceptable macronutrient distribution range-AMDR: Carbs: 45-65%, Protein: 10-35%, Fat: 20-35%
Only applied to health people
Nutrition Objectives and Research
Government sponsored surveys
NHANES: nutrition statues survey: measure nutrient intakes and health status (lab tests and physical exams)
Changing Eating Habits
Develop SMART goals
Specific, measurable, achievable, relevant, timely
Important Themes:
Components of nutrients dietary pattern
Total diet approach
Foods are main source of nutrients
Unit 2:
Dietary Guidelines
Adequacy: Am I getting enough? -> RDA and AI
Balance: Proportionality, balance of food groups ->
Moderation: Too much or too little?
Variety: Within each food groups
Energy Control: Balancing energy and nutrients, high and low nutrient density
What should I eat to stay healthy?
The Dietary Guidelines
Goal: throughout lifespan, nutrient needs, prevent diseases
Foundation for developing heath policies and programs
Targeted to policymakers, nutrition educations, and health professions
Updated every 5 years under USDA and HHS
MyPlate, and WIC
Dietary Guidelines:
Follow a healthy dietary pattern at every life stage
0-6 months: breast milk, then complementary foods
Customize and enjoy nutrient dense food and beeerage choices to reflect personal preferences, cultural traditional and budgetary considerations
Can be tailored to individuals
Focus on meeting food groups needs with nutrient dense foods and beverages that stay within calorie limits
Vegetables: Getting Varitey
Fruits: whole foods
Grains: whole grains. ½ be whole grains
Dairy: Low fat products, limit added sugar
Protein: Lean meat, limit processed meats, getting variety
Limit foods and beverages higher in added sugars, saturated fat and sodium and limit alcoholic beverages
Added sugar: less then 10% of calories per day, avoid sugar if under 2 (soda, candy)
Saturated Fat: Less then 10% of calories per day (sandwiches, butter)
Sodium: less then 2300 mg per day for age 14+ (Salt, processed foods,
Alcohol: men 2 drinks a day, women 1 a day
Unit 3: My plate
Dark green veggies
2 cups raw count as one cup
Beans, pease and lentils
Legumes are either a veggie or protein food
Fruits
½ cup dried fruit counts as 1 cup
Grains:
What is an ounce: 1 slice of bread, ½ cup rices, pasta, cooked cerea, 3 cups popcorn, 1 cup ready to eat ceria
Dairy:
1.5 ounces hard cheese=1 cup
1/3 shredded cheeses=1 cup
2 cups cottage cheese =1 cup
Alternatives : soy
Unit 4:
Food Lable
Common or usual name
Name and address of manufacturer or distributor
Net contents
Ingredients
Major food allergen
Nutrient contents
Nutrition Facts panel
Serving per container
Serving size
Calories – total calories from fat no longer required
Total fat, chlolesteral, sodium, total carbohydrate, added sugar
Vitamin D, vitamin, iron, potassium
% Daily values
Vary from group to group
% Dv reflects needs of average person
Not ideal for compairing among goods, or indivual needs
Claims
Nutrient claims
Health claims:
Approved list
Qualified health claims: claims backed by weaker evidence, must stage level of evidence
structureshtructurec-function egal but unregualted, describe effects substance has on body
Unit 5: foodborne Illness
Infections vs Intoxication
Infection: bacteria or virus causing illness
Salmonella: symptoms last 4-7 days, diarrhea, fever, cramps, vomiting, 1-3 days after exposure
E. Coli (unpasteurized): symptoms last 5-10 days, diarrhea, abdominal pain, vomiting, takes 1-8 days***NO FEVER***
Noroviruses: symptoms last 12-60 hours, person to person, causes nauseas, diarrhea, headache, onset is 12-48 hours
Listeria (unpasteurized, lunch meats, hot dogs): 3-4 days to several weeks of fever muscle aches, vomiting, takes 1-21 days
Campylobacter (uncooked chicken, raw milk): 2-10 days of diarrhea, vomiting, abdominal cramps, fever, takes 2-5 days
Intoxication: harmful microorganism produce toxin which cause illness
Staphylococcal aureus(contamination) : 1-2 days of nausea, vomiting, cramps takes 1-6 hours
Preventing foodborne illness
Fight BAC: For consumers
clean hands surfaces, foods(but not meat seafood and poultry),
Separate foods when shopping, storing, preparing, and serving
Cook and Chill: cold at 40 or below, hot at 140 or above, avoid temp danger zone, avoid cold spots when re heating
HACCP: For manufactures
Systematic plan to identify potential hazards in Manufactuing, distribution and commercial
Healthy People
Farm to Table: Farm, Processing, Transportation, Retail, Table
Mercury found in fish: DOT EAT SWORDFISH, SHARK, TILEFISH AND KIND MACKERELE
Limit to 12 oz of fish per week
Honey
Pesticides
Unit 6: Digestion, Absotption and transportation
Cells-> tissues-> grouped to form organs
Circulatory:
Blood distributes nutrients
Lymph vessels distribte large chain fatty acids
Hormonal and Nervous:
Carries messages
Regulates hunger
Influence appetite changes
Digestive tract
Mouth chew and mix food
Exophoras passes food
Stomach acid and enzymes and flud mix
Small intestine secretes enzymes for digestion which absorbs nutreints
Large intestine reabsorbs water and minerals
Rectum stores waste
Accessory Organs
Salivary glands secrete saliva and amalase
Liver produces bile
Gallbladder stores bile
Bile duct carries bile
Pancreas produces enzymes and bicarbonate
Pancreatic duct carries pancreatic juices
Sphincter Muscles
Lover esophageal Sphincter
Pyloric valve
Ileocecal valve
Anus
Digestion:
Mechanical
Mouth: chewing tounge moves food, saliva moistens
Esophagas: E[iglottis helps prevent choking, perstalisis
Stomache: Holds food, food is churned, chyme is formed
Pyloric valve: controls chyme
Stomach and intestine peristalsis: intestine- duodenum, jejunum, ileum
Large intestine: undigested food reaches large intestine. Water and minerals are reabsorbed,
Chemical
Mouth: enzyme starts to break down starch
Stomach: Protective mucus lining, Gastrin and gastic juices releases, homornes also effect gastric emptying, Very Acidic
Intestine: the organ for digestion and absorption with help from: Bile realised or reabsorbed, pancreatic juices releases contain biocarb
Absorption methods
Simple diffusion: water and lipids
Facilitated diffusion: water soluble vitamins, carrier, change in cell membrane
Active transport: require energy, glucose and amino acids
Gastric Bypass Surgery
Roux-en-Y
Restricts amount of food in stomach
Bypasses most of stomach and part of small intestine
Increases satiety
Gastric Sleeve
Reduce stomach size
Problems from Surgery
Diarrhea: staying hydrated
Constipation: increase fluid and fiber
Gastroesophageal Reflux Disease (GERD): smaller meals, position while eating and after
Gas, belching, abdominal bloating: eat slowly, choose bothersome foods in moderation
What influences food choices
Taste preference
Cultural and social meanings
Price
Time
Nutritional values
Physiological influences (allergy, intolerance)
Emotional comfort/ associations
Habit
Product safety
Media
Social pressure
Nutrients: substances that support growth, mantances, and repair of body's tissues- indispensable to body functioning
Essential nutrients: body cant produce itself, must come from food
Classes
Energy yielding nutrients -> Macros
Carbs (4 per g)
Lipids (9 per g)
Protein (4 per g)
Non energy yielding
Vitamins
Minerals
Water
Energy contributor but not a nutrient
Alcohol (7 per g)
Calorie
Measure of food energy
Energy : Capacity to do work
Food energy is chemical energy
Calculating
Rounding
To find % divide cals by total cals and multiple by 100
DRI
Daily Reference Intakes
Estimated Avera requirement- EAR: meets 50% of the population, used in research and policy
Recommended dietary allowance- RDA: Meets the needs of 97-98% of population, Adequacy
Adequate intake- AI: Adequacy, Appears sufficient, only if RDA cant be established
Tolerable uptake – Toxicity
Estimated Energy Requirement- EER: Average daily intake to maintain energy balances, calculations differ for age groups, also take into account weight, height
Chronic Disease Risk Reduction –CDRR: chronic disease
Acceptable macronutrient distribution range-AMDR: Carbs: 45-65%, Protein: 10-35%, Fat: 20-35%
Only applied to health people
Nutrition Objectives and Research
Government sponsored surveys
NHANES: nutrition statues survey: measure nutrient intakes and health status (lab tests and physical exams)
Changing Eating Habits
Develop SMART goals
Specific, measurable, achievable, relevant, timely
Important Themes:
Components of nutrients dietary pattern
Total diet approach
Foods are main source of nutrients
Unit 2:
Dietary Guidelines
Adequacy: Am I getting enough? -> RDA and AI
Balance: Proportionality, balance of food groups ->
Moderation: Too much or too little?
Variety: Within each food groups
Energy Control: Balancing energy and nutrients, high and low nutrient density
What should I eat to stay healthy?
The Dietary Guidelines
Goal: throughout lifespan, nutrient needs, prevent diseases
Foundation for developing heath policies and programs
Targeted to policymakers, nutrition educations, and health professions
Updated every 5 years under USDA and HHS
MyPlate, and WIC
Dietary Guidelines:
Follow a healthy dietary pattern at every life stage
0-6 months: breast milk, then complementary foods
Customize and enjoy nutrient dense food and beeerage choices to reflect personal preferences, cultural traditional and budgetary considerations
Can be tailored to individuals
Focus on meeting food groups needs with nutrient dense foods and beverages that stay within calorie limits
Vegetables: Getting Varitey
Fruits: whole foods
Grains: whole grains. ½ be whole grains
Dairy: Low fat products, limit added sugar
Protein: Lean meat, limit processed meats, getting variety
Limit foods and beverages higher in added sugars, saturated fat and sodium and limit alcoholic beverages
Added sugar: less then 10% of calories per day, avoid sugar if under 2 (soda, candy)
Saturated Fat: Less then 10% of calories per day (sandwiches, butter)
Sodium: less then 2300 mg per day for age 14+ (Salt, processed foods,
Alcohol: men 2 drinks a day, women 1 a day
Unit 3: My plate
Dark green veggies
2 cups raw count as one cup
Beans, pease and lentils
Legumes are either a veggie or protein food
Fruits
½ cup dried fruit counts as 1 cup
Grains:
What is an ounce: 1 slice of bread, ½ cup rices, pasta, cooked cerea, 3 cups popcorn, 1 cup ready to eat ceria
Dairy:
1.5 ounces hard cheese=1 cup
1/3 shredded cheeses=1 cup
2 cups cottage cheese =1 cup
Alternatives : soy
Unit 4:
Food Lable
Common or usual name
Name and address of manufacturer or distributor
Net contents
Ingredients
Major food allergen
Nutrient contents
Nutrition Facts panel
Serving per container
Serving size
Calories – total calories from fat no longer required
Total fat, chlolesteral, sodium, total carbohydrate, added sugar
Vitamin D, vitamin, iron, potassium
% Daily values
Vary from group to group
% Dv reflects needs of average person
Not ideal for compairing among goods, or indivual needs
Claims
Nutrient claims
Health claims:
Approved list
Qualified health claims: claims backed by weaker evidence, must stage level of evidence
structureshtructurec-function egal but unregualted, describe effects substance has on body
Unit 5: foodborne Illness
Infections vs Intoxication
Infection: bacteria or virus causing illness
Salmonella: symptoms last 4-7 days, diarrhea, fever, cramps, vomiting, 1-3 days after exposure
E. Coli (unpasteurized): symptoms last 5-10 days, diarrhea, abdominal pain, vomiting, takes 1-8 days***NO FEVER***
Noroviruses: symptoms last 12-60 hours, person to person, causes nauseas, diarrhea, headache, onset is 12-48 hours
Listeria (unpasteurized, lunch meats, hot dogs): 3-4 days to several weeks of fever muscle aches, vomiting, takes 1-21 days
Campylobacter (uncooked chicken, raw milk): 2-10 days of diarrhea, vomiting, abdominal cramps, fever, takes 2-5 days
Intoxication: harmful microorganism produce toxin which cause illness
Staphylococcal aureus(contamination) : 1-2 days of nausea, vomiting, cramps takes 1-6 hours
Preventing foodborne illness
Fight BAC: For consumers
clean hands surfaces, foods(but not meat seafood and poultry),
Separate foods when shopping, storing, preparing, and serving
Cook and Chill: cold at 40 or below, hot at 140 or above, avoid temp danger zone, avoid cold spots when re heating
HACCP: For manufactures
Systematic plan to identify potential hazards in Manufactuing, distribution and commercial
Healthy People
Farm to Table: Farm, Processing, Transportation, Retail, Table
Mercury found in fish: DOT EAT SWORDFISH, SHARK, TILEFISH AND KIND MACKERELE
Limit to 12 oz of fish per week
Honey
Pesticides
Unit 6: Digestion, Absotption and transportation
Cells-> tissues-> grouped to form organs
Circulatory:
Blood distributes nutrients
Lymph vessels distribte large chain fatty acids
Hormonal and Nervous:
Carries messages
Regulates hunger
Influence appetite changes
Digestive tract
Mouth chew and mix food
Exophoras passes food
Stomach acid and enzymes and flud mix
Small intestine secretes enzymes for digestion which absorbs nutreints
Large intestine reabsorbs water and minerals
Rectum stores waste
Accessory Organs
Salivary glands secrete saliva and amalase
Liver produces bile
Gallbladder stores bile
Bile duct carries bile
Pancreas produces enzymes and bicarbonate
Pancreatic duct carries pancreatic juices
Sphincter Muscles
Lover esophageal Sphincter
Pyloric valve
Ileocecal valve
Anus
Digestion:
Mechanical
Mouth: chewing tounge moves food, saliva moistens
Esophagas: E[iglottis helps prevent choking, perstalisis
Stomache: Holds food, food is churned, chyme is formed
Pyloric valve: controls chyme
Stomach and intestine peristalsis: intestine- duodenum, jejunum, ileum
Large intestine: undigested food reaches large intestine. Water and minerals are reabsorbed,
Chemical
Mouth: enzyme starts to break down starch
Stomach: Protective mucus lining, Gastrin and gastic juices releases, homornes also effect gastric emptying, Very Acidic
Intestine: the organ for digestion and absorption with help from: Bile realised or reabsorbed, pancreatic juices releases contain biocarb
Absorption methods
Simple diffusion: water and lipids
Facilitated diffusion: water soluble vitamins, carrier, change in cell membrane
Active transport: require energy, glucose and amino acids
Gastric Bypass Surgery
Roux-en-Y
Restricts amount of food in stomach
Bypasses most of stomach and part of small intestine
Increases satiety
Gastric Sleeve
Reduce stomach size
Problems from Surgery
Diarrhea: staying hydrated
Constipation: increase fluid and fiber
Gastroesophageal Reflux Disease (GERD): smaller meals, position while eating and after
Gas, belching, abdominal bloating: eat slowly, choose bothersome foods in moderation