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Chapter 1 Notes: Food Choices and Human Health (Nutrition Concepts and Controversies)

  • Textbook and course setup

    • Course: Nutrition 101, Food Science

    • Chapter focus: Chapter 1 — Food Choices and Human Health

    • Required textbook: Nutrition Concepts and Controversies (sixteenth edition)

    • Access options: copies in library; cheapest via an eBook

    • Lectures structure: recorded lectures introduce chapters and key concepts; then you read the textbook for deeper learning

    • Quizzes: one after each chapter; you can retake quizzes until you achieve your preferred grade

    • Learning objective activity: check the learning objectives, write them in your own words to aid understanding

  • Learning objectives (as stated in the lecture)

    • Describe how food choices impact a person’s health

    • Understand the science of nutrition; no nutrition fairytales; treat nutrition as a science

    • How behavior change can help improve a person’s diet

    • Discuss the importance of nutrient density in creating an effective diet plan

    • Evaluate the authenticity of nutrition information sources

    • Name the six classes of nutrients

    • Understand that nutrition is a lifetime of nourishment and that what you eat today affects your future

    • Explore what makes a diet healthy and how to choose foods that support growth and maintenance

    • Recognize the relationship between energy, nutrients, and health

    • Connect nutrition to genetics and chronic disease (to be explored further)

  • Core questions and guiding statements

    • What is the science of nutrition? It’s a science class; avoid nutrition myths

    • How can behavior change help improve diet?

    • Why is nutrient density important for an effective diet plan?

    • How to evaluate nutrition information sources for credibility

    • What are the six classes of nutrients?

    • How does today’s food choice influence future health?

  • What makes a diet healthy? (principles and guidance)

    • The best foods support growth and maintenance of: muscles, bones, skin, and blood

    • Diet should provide the right amount of energy and sufficient nutrients

    • Avoid excessive intake of refined “white” foods and insufficient intake of nutrient-rich foods

    • Food choices should support lifelong health, not just short-term outcomes

    • Chronic disease risk is linked to diet and lifestyle factors

  • Public health context and local health concerns

    • Malnutrition is a problem in the United States and in Benton-Franklin County, with deficiencies, imbalances, and excess nutrients observed

    • Consequences include high incidence of obesity, diabetes, cardiovascular disease, hypertension, and renal disease

    • The goal is a diet that provides adequate energy and nutrients to prevent malnutrition and promote optimal nutrition

    • Diet-health connections span chronic diseases: heart disease, cancer, strokes, diabetes, dental disease, and osteoporosis

    • The COVID-19 pandemic (2020) highlighted nutrition’s role in health outcomes; malnutrition can worsen disease complications

    • Lifestyle factors influencing health include tobacco use, other substances, physical activity, sleep, emotional stress, and environmental factors

    • Smoking and drug abuse are described as two of the most influential lifestyle factors on health, after diet

  • The human body and its relationship to food

    • The human body and food are composed of the same fundamental nutrients: vitamins, minerals, fats, protein, carbohydrates, and water

    • Energy in the body ultimately comes from sun-driven plant growth; we consume plant-derived foods or animals that ate plants

    • The six classes of nutrients

    • Energy-yielding nutrients: carbohydrates, fats, and protein (provide calories)

    • Non-energy-yielding nutrients: vitamins, minerals, and water (essential but do not provide calories)

    • The goal is to obtain all the necessary nutrients from food

  • Energy and calories: how energy is measured

    • Calories are the units used to measure energy in food

    • Energy content per gram (caloric values):

    • Carbohydrates: 4 \ \, ext{calorie per gram}

    • Fat: 9 \ \, ext{calories per gram}

    • Protein: 4 \ \, ext{calories per gram}

    • Alcohol: 7 \ \, ext{calories per gram}

    • Alcohol provides energy but is not considered a nutrient; it acts more like a toxin in the body

    • A class project will examine calories in foods and calculate total energy from macros

  • Real food vs dietary supplements

    • Real food is preferred over dietary supplements (pills, liquids, powders with purified nutrients)

    • Supplements may not be absorbed or utilized as effectively as nutrients from real foods

    • Real meals support digestive health and gut microbiome; nutrients are better absorbed and used

    • Phytochemicals and bioactive compounds in foods contribute to health, though their effects depend on the whole food context

    • Meal replacements (e.g., protein drinks) can be convenient but do not replace the overall benefits of real meals

  • Whole foods, processing, and marketing terms

    • Our abundant food supply has shifted toward processed foods that may be far removed from their farm origins

    • Whole foods (also called basic, unprocessed, natural, farm foods) are emphasized as the foundation of a nutritious diet

    • Key terms: enriched foods (nutrients added back in) and fortified foods (nutrients added beyond their original content)

    • Example: calcium added to orange juice vs calcium in milk — calcium in milk is more readily absorbed

    • Organic foods: grown without synthetic pesticides or fertilizers; organic does not automatically guarantee superior nutrition; does not imply lack of pesticides entirely

    • Natural foods: no formal legal definition; marketing term rather than a regulated standard

    • Processed foods: any food subjected to milling, texture changes, cooking, additives, etc.; not all processing is equal in health impact

    • Ultra-processed foods and beverages: identified as highly processed; should be limited; treat as occasional rather than staples

    • Fast foods: convenient but often nutrient-poor; marketed for taste; can be low in nutrients

    • Functional foods: marketing label suggesting added health benefits due to bioactive components; fiber, probiotics, or fortified components; may require excessive intake to achieve a stated effect (e.g., yogurt with probiotics)

    • Medical foods: marketed as specialized foods for medical conditions (e.g., Ensure)

  • Dietary patterns and practical nutrition guidelines

    • Emphasis on nutrient-dense foods: foods with high nutrient content relative to calories

    • Pattern-based guidance over single-nutrient focus: aim for a healthy dietary pattern

    • Key characteristics of a nutritious pattern:

    • Adequacy: sufficient intake of energy and nutrients

    • Balance: include a variety of nutrients and food groups; avoid overemphasis on a single group

    • Calorie control: eat to satisfy hunger without excessive intake

    • Moderation: avoid excesses; don’t overeat any one category, including foods considered healthy in excess

    • Variety: eat a rainbow of fruits and vegetables; include different meats, beans, dairy, and grains

    • Emphasis on whole foods as the basis of a nutritious diet

    • The concept of staple foods: foods used frequently in the diet; contrast with ultra-processed items

    • The idea of two pounds a day: a rough guideline mentioned for whole foods (basic, unprocessed, farm foods) to illustrate the emphasis on whole foods; not a universal prescription

    • Encouragement to consume more vegetables and fruits; current survey observations suggest a gap in fruit/vegetable intake

    • In general population: 80 ext{\%} eat too few servings of fruits and vegetables daily

    • In Benton-Franklin County: 95 ext{\%} do not get enough fruits and vegetables

  • Nutrition information literacy and science in practice

    • Nutrition research can be sensationalized by media and social media platforms (TikTok, Facebook, Instagram, etc.)

    • One study does not establish a trend; why “trend watchers” are important in evaluating nutrition information

    • NHANES: national health and nutrition examination survey; used to track what people eat and associated health measures

    • In class, students will track their own intake for seven days and analyze it

    • Goal: become a “real scientist” by evaluating nutrition information sources rather than accepting sensational headlines

    • The role of ongoing research: nutrition science evolves with new evidence; be cautious about drawing definitive conclusions from single studies

    • Preparation for 2030 health goals: are you on track to be among the healthier population in 2030? Nutritious food choices contribute to this outcome

  • Practical implications and real-world relevance

    • Food choices today influence future health outcomes; diet is linked to chronic disease risk and overall well-being

    • Encouragement to eat a diverse, nutrient-dense diet to support growth, maintenance, and vitality

    • The connection between nutrition and genetics will be addressed in future lectures

    • Understanding nutrient density helps in selecting foods that maximize micronutrient intake per calorie

    • Real-world relevance: in a world with abundant processed foods, prioritizing whole foods supports digestive health, gut microbiome, and bioactive compounds

  • Summary cues and study tips from the lecture

    • Focus on the six classes of nutrients and the energy yield per gram for macronutrients

    • Distinguish between enriched/fortified foods and natural/organic labeling; understand absorption differences across foods

    • Recognize the value of whole foods over supplements for digestion, nutrient absorption, and long-term health benefits

    • Learn to assess nutrition information critically; avoid sensational media and use objective sources

    • Use the four key dietary pattern principles: adequacy, balance, calorie control, moderation, and variety, with emphasis on a rainbow of fruits and vegetables

    • Be mindful of local health data and global trends (e.g., NHANES) to understand public health implications

    • Prepare for the course projects: track seven days of intake, analyze macronutrient distribution, and discuss nutrient density and dietary patterns

  • Notes on upcoming connections

    • Chapter 1 sets the stage for understanding how nutrition intersects with genetics and chronic disease

    • Expect deeper exploration of how nutrient density, dietary patterns, and lifestyle factors collectively influence health outcomes

    • The course will revisit and expand on: gut microbiome, phytochemicals, and functional foods in subsequent chapters