Nutrition is the study of how food affects the body, influencing health and longevity.
Metabolism
Metabolism encompasses all chemical reactions in the body necessary for maintaining life, including anabolism (building up) and catabolism (breaking down).
Health - Holistic View
A holistic view of health considers physical, mental, emotional, and social well-being.
Anemia
Anemia is defined as a condition where there is a deficiency of red blood cells or hemoglobin in the blood.
It is noted as the most common nutritional deficiency worldwide, particularly in developing countries.
Disease Prevention
Definition: Disease prevention refers to measures taken to prevent diseases rather than treating them after they occur.
Example: Vaccination is a primary method of disease prevention.
Levels of Disease Prevention
Primary Prevention: Involves interventions to prevent disease occurrence (e.g., vaccines).
Secondary Prevention: Involves early detection and treatment to halt progression (e.g., screenings).
Tertiary Prevention: Focuses on rehabilitation and management of long-term health problems to prevent complications.
Nutrient Classes
Nutrients are classified into essential (required by the body and obtained from diet) and non-essential (can be synthesized by the body).
Essential Nutrients Functions
Essential nutrients serve various functions such as energy production, growth, and maintenance of body structures.
Nutrigenetics vs Nutrigenomics
Nutrigenetics: The study of how individual genetic variations affect the body's response to nutrients.
Nutrigenomics: The study of how nutrients influence gene expression and the overall functioning of genes.
Body Composition
Male vs Female: There are differences in body composition between genders, with females typically having a higher body fat percentage.
My Plate
My Plate is a visual representation that illustrates the five food groups: fruits, vegetables, grains, protein, and dairy.
It emphasizes portion control and balanced nutrition.
Food Groups/Portions
Fruits and vegetables should make half of the plate, with proteins and grains making up the other half.
Malnutrition Meaning
Malnutrition refers to deficiencies, excesses, or imbalances in a person's intake of energy and/or nutrients.
BMI Ranges and Meanings
Body Mass Index (BMI) is a measure of body fat based on height and weight.
Underweight: BMI < 18.5
Normal weight: 18.5 ≤ BMI < 24.9
Overweight: 25 ≤ BMI < 29.9
Obesity: BMI ≥ 30
Food Insecurity Definition
Food insecurity is the state of being without reliable access to a sufficient quantity of affordable, nutritious food.
Government Resources
Various government programs aimed at combating food insecurity include SNAP (Supplemental Nutrition Assistance Program) and WIC (Women, Infants, and Children program).
Nutritional vs Dietary Status
Nutritional Status: Refers to the health condition of an individual as influenced by the intake and utilization of nutrients.
Dietary Status: Refers to an individual’s eating patterns and overall diet quality.
Anthropometry
Anthropometry is the scientific study of the measurements and proportions of the human body, and it is often used to assess nutritional status.
Ethnocentrism
Ethnocentrism is the evaluation of other cultures according to the standards of one's own culture, which can lead to biases in healthcare.
Acculturation
Acculturation refers to the cultural change that occurs when individuals from one culture adopt the values and practices of another culture.
Culturally Competent Care and Examples
Culturally competent care means understanding and respecting patients' cultural differences in healthcare settings.
Examples: Tailoring health messages that align with cultural values to improve patient engagement.
Carbohydrates
Functions: Carbohydrates are the body’s primary source of energy.
Two Main Groups:
Simple Carbohydrates: These are sugars that provide quick energy.
Types and Examples:
Monosaccharides: Glucose, Fructose.
Disaccharides: Sucrose, Lactose.
Complex Carbohydrates: These are made up of longer chains of sugar molecules, providing sustained energy.
Types and Examples:
Oligosaccharides: Raffinose.
Polysaccharides: Starch, Glycogen, Cellulose.
Dietary Fiber
Purpose: Dietary fiber aids in digestion and helps prevent constipation.
Sources: Fruits, vegetables, legumes, and whole grains.
Starches
Starches are a type of complex carbohydrate found in foods like potatoes, grains, and legumes.
Examples: Corn starch, potato starch.
Nutritional Label Reading and Understanding
Nutritional labels provide information on the nutrient content of food products, helping consumers make informed choices.
Benefits of Increased Vegetable and Whole Grain Intake
Increased consumption of vegetables and whole grains is linked to lower risks of chronic diseases, improved digestion, and better overall health.
Sugar
Food Consequences: High sugar intake is associated with obesity, diabetes, and dental caries.
Recommended Amounts
Recommendations vary, but generally, added sugars should make up less than 10% of total caloric intake.
Dental Caries and Risk Factors
Risk factors for dental caries include high sugar consumption, poor oral hygiene, and lack of fluoride.
Ketosis and Body Response
Ketosis is a metabolic state characterized by elevated levels of ketone bodies in the body, which occurs when the body burns fat for fuel due to a lack of carbohydrates.
Fats/Lipids
Types:
Saturated, unsaturated, and trans fats.
Sources
Fats can be found in both animal (meats, dairy) and plant sources (oils, nuts).
Structure
Understanding the molecular structure of triglycerides, which are the most common form of fat in the body, is essential for grasping their importance in energy storage.
Triglycerides Importance
Triglycerides serve as the primary form of stored energy in the body and provide insulation and protection for organs.
Saturated Vs Unsaturated Fats
Characteristics:
Saturated fats: Solid at room temperature, typically found in animal products.
Unsaturated fats: Liquid at room temperature, commonly found in plant oils.
Examples:
Saturated: Butter, fat in red meat.
Unsaturated: Olive oil, avocados.
Monounsaturated Vs Polyunsaturated
Characteristics:
Monounsaturated: Contain one double bond in the fatty acid chain (e.g., olive oil).
Polyunsaturated: Contain multiple double bonds in the fatty acid chain (e.g., omega-3 fatty acids from fish).
Examples:
Monounsaturated: Nuts, seeds.
Polyunsaturated: Fish, flaxseeds.
Hydrogenation - What Is It?
Hydrogenation is the process of adding hydrogen to liquid oils to make them solid, which can create trans fats that are detrimental to health.
Trans Fats in Relation to Health
Trans fats have been linked to increased risk of heart disease due to their effect on raising LDL (bad) cholesterol and lowering HDL (good) cholesterol.
Functions of Fat
Fats are essential for providing energy, supporting cell growth, protecting organs, and aiding in the absorption of fat-soluble vitamins (A, D, E, K).
Fat Soluble Vitamins
Fat-soluble vitamins are dissolved in fats and stored in body tissues, playing crucial roles in various bodily functions.
Cholesterol
Functions: Cholesterol is integral to forming cell membranes, producing hormones, and synthesizing vitamin D.
Food sources: Found in animal-based products like meat, dairy, and eggs.
Recommended Fat Intake
Recommendations suggest that total fat should comprise 20-35% of total daily caloric intake, with a focus on healthy fats.
Food Labeling Terms
Fat-free: Less than 0.5 grams of fat per serving.
Low-fat: 3 grams of fat or less per serving.
Low-saturated fat: 1 gram of saturated fat or less per serving.
Low cholesterol: 20 milligrams or less of cholesterol per serving.
Stanols and Sterols
How they help with cholesterol: Plant sterols and stanols help lower LDL cholesterol levels by blocking cholesterol absorption in the intestines.
How do We Store/Use Fat in the Body?
Fat is stored as triglycerides in adipose tissues and released into the bloodstream for energy utilization as needed.