Nutrition Lecture Notes

Essential Nutrients: List the essential nutrients and describe their functions.
Dietary Guidelines: Describe the U.S. government dietary guidelines and the benefits of following them.
Plant-based Diets: Summarize benefits and types of plant-based diets.
Special Population Guidelines: Describe guidelines for special population groups.
Food Labels: Explain how to use food labels and other consumer tools for informed choices.
Personal Food Plan: Create a personal food plan that promotes wellness.

All adults should consume one serving each of fruits and vegetables every day. False. A recommended intake is about three servings of vegetables and two cups of fruits daily.
Candy is the leading source of added sugars in the American diet. False. Regular sodas are the leading source.
Which is not a whole grain?
- a. brown rice
- b. wheat flour (Correct, as wheat flour is processed)
- c. popcorn

Proteins: Vital for muscle, bones, blood, enzymes, hormones, and cell membranes. Source: meat, fish, poultry, eggs, milk, legumes, nuts.
Fats: Provide energy (9 calories/gram), insulation, and support for organs. Found in animal foods, grains, nuts, seeds, fish, and vegetables.
Carbohydrates: Provide energy to cells (4 calories/gram), especially in brain and during exercise. Sources: grains, fruits, vegetables.

Vitamins: Promote chemical reactions and are abundant in fruits, veggies, grains, meat, and dairy.
Minerals: Aid in body function regulation and tissue maintenance. Sources include most food groups.
Water: Essential for chemical reactions, transport, temperature regulation, and waste removal. Sources: fruits, vegetables, and drinks.

Calories: Energy from food is measured in kilocalories. About 2,000 kilocalories daily meets energy needs.
Common terminology: 1 kilocalorie = 1,000 calories (often just referred to as "calories").
Reference Needs: 20-year-old males need about 2,600-3,000 kilocalories/day; females need 2,000-2,400 kilocalories.
Varying needs depend on age, weight, height, sex, and activity level.

Refers to the ratio of essential nutrients to calories in a food. Nutrient-dense foods like whole grains are preferred.

Amino Acids: Building blocks of proteins; 9 are essential (must be obtained from diet).
Complete Proteins: Contain all essential amino acids (e.g., meat, dairy).
Incomplete Proteins: Usually low in one or more essential amino acids (e.g., legumes).
Complementing Proteins: Combining different plant sources can create complete proteins (e.g., rice and beans).

Protein Needs: Multiply weight in pounds by 0.36 for daily protein (e.g., 125 lbs = 45g).
AMDR for Protein: 10-35% of total calories.
High-Protein Sources: Include meats, dairy, legumes, nuts.

Types: Saturated (animal products, solid at room temp) and unsaturated (plant oils, liquid at room temp).
Trans Fats: Artificial fats that should be minimized.
Health Impact: Unsaturated fats should be favored; excess saturated fats can lead to health issues.
Daily Fat Recommendation: 20-35% of total calorie intake (aim for unsaturated sources).

Carbohydrate Types: Simple (sugars) and complex (starches).
- Simple Carbohydrates: Mono- and disaccharides (e.g., fructose, glucose).
- Complex Carbohydrates: Include starches and dietary fiber, sources: whole grains, legumes.
Added Sugars: Limit to <10% of total calories.

Types: Soluble (slows digestion) and insoluble (adds bulk).
Health Benefits: Reduces risks of diabetes, heart disease, and aids in gastrointestinal health.

Types: Fat-soluble (A, D, E, K) and water-soluble (B, C).
Functions: Aid in chemical reactions, antioxidant roles, production of blood cells.

Key minerals: Calcium, Iron, Magnesium - sources include dairy, meat, nuts, and greens.
Essential for functions like bone health, oxygen transport, and enzyme function.
Deficiencies: Can lead to severe health issues.

Makes up ~60% of the human body.
Functions: Regulates temp, digests food, transports nutrients. Recommended intake varies, but general guidelines suggest 3.7L for men and 2.7L for women.

Dietary Reference Intakes (DRIs): Standards for nutrient intake levels.
- EAR: Estimated Average Requirement.
- RDA: Recommended Dietary Allowance.
- AI: Adequate Intake.
- UL: Tolerable Upper Intake Level.
Daily Values: Simplified nutrient standard used on food labels.
Dietary Guidelines for Americans: Recommendations for caloric intake, nutrient sources, and dietary patterns, emphasizing health improvements.

Aim to customize dietary intake to be nutrient-dense and culturally suitable, focusing on whole foods and reducing intake of added sugars, saturated fat, and sodium.

Diet impacts health, cultural beliefs, and environmental sustainability. Identify personal dietary influences and adapt based on nutritional recommendations and individual needs.

Nutrition Facts: Labels must provide clear information on serving sizes, nutrient content compared against daily values (based on 2,000 calories).
Label Changes in 2016: Added sugars listed; vitamins D and K highlighted, serving sizes updated for realism.

Mindful Eating: Learn portion sizes; focus on whole foods, and plan healthy meals ahead of time to avoid convenience foods that are often less nutritious.
Food Safety: Adhere to proper food handling procedures to avoid foodborne illness.

Certain populations require specialized nutritional considerations—athletes, pregnant/lactating women, children, vegans.
Dietary Supplements: May be needed for certain nutrients if diet lacks dietary diversity or includes restricted food groups (like vegans needing B12).

Understand the importance of six classes of essential nutrients, proper caloric intake, balanced dietary patterns, and the role of varying foods in promoting overall health. Customize diets based on personal and population-specific needs while aligning with health guidelines.