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