Full C1
Nutrition:
Science of nutritions in food and actions in body + human behaviors related to food and eating
Food = Fuel:
Derived from plants and/or animals
Consumed to yield energy and nutrients
Maintain life: grow and repair tissues
May benefit or harm health
A complex interaction of genetic, behavioral or social factors rather than on awareness of nutrition importance to health
Can lead to chronic disease (carelessness)
Slow progression → long duration
2000 calories every day
3 meals a day = 20,000 meals
Diet
refers to the foods and beverages a person consumes
NOT referring to restrictive weight loss plan
Do you look + feel like what you eat?
External manifestation of your food choices
Skin conditions, body odor, hair loss
Internal manifestation of your food choices
Some reactions you might not be able to see but your health may be affected
Upset stomach, IBD, constipation, fatigue, high cholesterol, cancer, heart disease, diabetes
Food Choices are HIGHLY Personal
Personal Preference:
Taste: (biological, genetic, environmental, psychological)
Sweet, salty, high-fat, hot/spicy
Influencers
Psychological aversions
Genetics (likes/dislikes)
Cilantro
Hormones of Pregnancy
Exposure
Alcohol
Habit:
Familiar foods
Food at certain times of day
Ethnic heritage and regional cuisines:
Preference for foods from growing up
Foods and combos from countries/regions
Foods associated with cultural groups and events
Cultural competence:
Knowledge and acceptance of diverse cultures
Social interactions:
Meals as social events
Promote increase intake and consuming same foods as others
Marketing:
Television, TikTok, marketing
Mislead others
Brand-loyalty
Convenience
Eat more food + eat more often
Availability, convenience and economy:
Foods that are accessible (fast food)
Quick, easy to prepare, affordable
More than 70% of meals are prepared in the home
Lack of cooking skills
Prepackaged, processed items
High in sugar, sodium and saturated fat
Fast food:
High in saturated fat + sodium
Low in calcium, fiber, iron
Positive and negative associations:
Happy events
Foods as rewards or punishments
Aversions from illness
Alcohol, donuts, family recipes, pizza, BBQ rituals
Emotions:
Boredom, depression, anxiety, stress, lonely
Carbohydrates + alcohol tend to calm
Proteins. Caffeine: stimulate
Values:
Religious belief, environmental concerns
Body weight, image and health
Eating disorders, athletic physique or performance
Nutrition and health benefits;
Eat for health ( to look better, treat or cure disease, live longer)
Functional foods: companies marketed food that claims to provide health benefits beyond their basic nutrient contribution
Coke with added vitamins
Whole Foods: (minimally processed: fresh fruits, veggies, grains, meat, milk
Processed foods: intentionally changed with addition of substances or method of preparation
Frozen veggies
Ultra processed foods; numerous ingredients/processed so they no longer resemble whole foods
Chips
High fructose corn syrup, oils, flavors, colors
The Nutrients:
Nutrients: fuel for the body
Chemical substances from food
Provide energy, structural materials, regulating agents to support growth, maintenance and repair of tissues
Regulation of chemical procedure
May reduce risk of certain disease
Not always nutritious (some are harmful)
Healthier from food than supplements
Anti-nutrient:
Trendy term: variety of compounds designed to protect a plant by repelling bugs, etc
Photo-nutrient
Refers to any compound that reduce the body ability to absorb or use essential nutrients
Alcohol in beer and wine
“Natural or synthetic compound found in food’ that interfere with the absorption of vitamins, minerals and other nutrients
beans, grains and nuts
Justification to avoid these food and to imply that plant foods are not the most nutritious foods
Longer cultures = eat the most beans + whole grains
Phytic acid/phytates
Block minerals like iron, calcium, magnesium and zinc and claimed to inhibit enzymes involved in digestion
Food prep processes such as soaking beans, sprouting, fermenting, etc reduce these compounds
Other nutrients in food interact and counteract these effects)
Vitamin C with iron vs phytates
Have anti-cancer properties and appear to be better bone density
Can’t be blocking calcium
Reductionist thinking:
They are not a major concern for most people, but may become a problem during periods of malnutrition, or among people who base their diets almost solely on grains and legumes.” Ha
Phytochemical:
Non-nutrients compounds in plants that may have biological activity in the body
Essential nutrients:
MUST obtain from food, body can’t make in sufficient amounts
From diet.
Conditionally-essential:
Nutrients that might not normally be essential, but certain situations might make a nutrient essential (lipids in babies)
Non-essential nutrients:
Nutrients your body can make and so does not need from food
Cholesterol
Non-nutrients:
Soda, Cheetos, artificial sweeteners, pork rinds, alcoholic drinks
Energy:
The capacity to do work
Energy in food = chemical energy → mechanical/electrical/heat
The Nutrients:
Water (g)
Hydrogen + Oxygen
Inorganic
Micronutrients
Minerals: mg/ug
Simplest nutrients
InorganiC
Micronutrients
Chemical element
Fe, Na, K, Mg, Cl, Ca, P, Fe, Zn, I, Cu, F, Cr
Vitamins: mg/ug
Organic + release of energy
Micronutrients
A, B1, B2, B3, B6, B12
Biotin, Folate, Pantothenic Acid, C, D, E, K, Choline
Carbohydrates: (g)
Organic
Macronutrients
Energy-yielding nutrients
4 kcal/g
Protein: (g)
Organic
Nitrogen
Macronutrients
Energy-yielding nutrients (4 kcal/g)
Lipids (fats) (g)
Organic
Women have more fat than men
Macronutrients
Energy-yielding nutrients (9 kcal/g)
Alcohol does yield energy but not a nutrient (7 kcal/g)
Fiber = 0 kcal
Phytochemicals:
Lycopene, lutein-zeaxanthin, flavonoids, curcumin, reservatrol, monoterpenes
Fiber:
Soluble, insoluble
Nutrient Composition:
90 pounds of H2O, 20-45% fat, rest is protein, carbohydrates and mineral of the bones
Energy-yielding nutrients:
Broken down to yield energy (chemical energy from food)
Depend on it macronutrient composition
How much of each macronutrient
Protein, Carbohydrates, Fats
Vitamins + minerals do NOT give us energy, but they are needed for these processes to occur
Macronutrients
Require them in large amounts
Bonds bw nutrients atoms break → energy release (stored/used) → stored in ATP to be used by our body
Release heat
Send electrical impulses through the brain + nerves
Store as body fat (excess)
Overnight fresh energy
Alcohol → body fat → excess body fat
Provide raw materials for building tissues + regulating body activities
Protein generally used less for energy and more for body structures and to regulate digestions + energy metabolism
Provide energy as calories
Calories: tiny units of energy → Energy measured in kilocalorie 1000 calories = 1 kilocalorie
Meat:
Contains: water, fat, vitamins, minerals, proteins
Bread:
Contains water, carbohydrate, some fat, protein, vitamins, minerals
Sugar (pure carbohydrate)
Oil (pure fat)
Metabolism:
Energy is used to grow, move, create and fuel the chemical reactions in our bodies
Materials for building body tissues
Regulation of bodily activities
Energy density:
Measure of the energy a food provides relative to the weight of the food (kcalories per gram of food)
Macronutrients
Foods with high energy density can lead to weight gain while foods with a low energy density may aid in weight loss
Nutrient density
Micronutrients
How much of a nutrient relative to energy
Better High ND, Low ED
Empty calories:
Refers to foods that are LOW in Nutrient Density and often High in energy density
High processed junk:
High in CHO + FAT
Soda, potato chips, candy, chicken nuggets
Can lead you lacking in essential nutrients
Negative calories food:
Low kcal plant foods high in fiber + water
Lettuce, grapefruit, melon
Claimed to burn more kcal prep, eat, digesting and absorbing than they contain so they cause you to lose weight
Whole carbs DO use 25% more energy to metabolize
The vitamins
13 organic vitamins: each have own roles
Water soluble
Fat soluble vitamins
Facilitate energy release (do not release energy)
Almost every bodily action requires assistance from vitamins
Vulnerable to destruction
Heat (from cooking), light and chemicals, exposure to air (oxidation)
The minerals
16 essential minerals (inorganic)
Do not yield energy
Others are environmental contaminants
Lead
Indestructible:
Bound by substances that interfere with the body ability to absorb them
Can leach into water during cooking
Lost during food processing
Water: proper hydration
Environment for nearly all body processes
Transport viral material to cell + carry waste products
Body compositon of health-weight men and women
Body = 80% fat + water
60% water
18-21% fat in men and 23-26% fat in women
20% is protein, carbs, bone minerals
1% is vitamins, other minerals
Metric measures (SI):
1kg = 2.205 lb
1 oz = 28.35 g
1 cup = 240 ml
1 kcal =4.184 kJ
1 kj =0.24 kcal
1 inch =2.54 centimeters
Food energy:
A unit of heat as measured by a bomb calorimeter
How much energy is release when chemical bonds are broken
Joule = measure of work energy
Kcalories = measure of heat energy
The Science of Nutritions:
Foundations in biology, biochemistry, physiology
Knowledge gained from sequencing the human genome
Nutritional genomics:
Nutrigenomics: how nutrients effect activity of genes
Nutrigenetics: how genes effect activity of nutrients
Anecdotes: personal account of an experience or event, not reliable scientific information (consumers)
Scientific method: researches
Hypothesis → Subject (experiment/control) randomization (randomly chosen from the same population + eliminate bias)
Double-blind experiment: neither the subject or researchers know which subjects are in which group
Theory: integrates the findings and explains the complex relationships
Correlations + Causes:
Correlation: relationship between variables
Doesn’t show that one variable causes the other
NO: regardless of the amount of vitamin C consumed, the number of colds remains the same
Positive: more vitamin C, the more colds
Change in same direction
Not necessarily reflect a desired outcome
Negative: more vitamin C, the fewer colds
Change in opposite directions
Cautious interpretations and conclusions
Accumulation of evidence
Epidemiological studies:
Cross-sectional studies:
How much/kinds of foods consumed and pop health
Mediterranean region + heart disease
Case-control studies:
Match + compare people with or without a condition to determine diff in other factors that may account for conditions
Goiter + lack of iodine
Cohort studies:
Analyze data from a select group of people over time
Increase in cholesterol levels increase risk for heart attack over time
Experimental Studies:
Lab based animal studies
Provide diff diet/nutrients to different groups of same animals and compare
Lab based in vitro studies
Effect of a specific variable in tissues, cells, molecules
Human intervention (clinical trials)
High vitamin C intake vs Low vitamin C intake and health disease risk
Publishing Research:
Peer review: what others to reviews
Assess research validity prior to publication
Newly published findings
Are preliminary and not meaningful alone
Findings are confirmed or disproved through replication and re analysis
Evidence from Experience:
Basing beliefs and practices on experience can be very unreliable since some experiences can be due to chance, not due to the method or reason one thinks is causing something to happen.
Type A:
Naturally suited to veg diet + fresh organic
Prefer calming, centering
Yoga, tai chi
Type B:
Strong immune system
Tolerant digestive system
Best with mod exercise with mental balance
Hiking, cycling, tennis, swimming
Type O:
Fare best on intense exercise + animal proteins
Less well dairy + grains
Ideal exercise:
Aerobic, martial arts, contact sports, running
Type A/B
Combo
Evidence by reasoning:
Basing beliefs and practices on reasoning can be very unreliable since a person may not have all the facts—or know the science or mechanisms—and so what they come up with can be completely wrong
Eating foods in wrong combo = rot in your gut
Evidence based on research
Basing beliefs and practices on testing ideas using the scientific method with research is not perfect. But it is our most reliable way to get knowledge. We need to make sure our studies are well designed to trust the results and there is always more to learn, but we can trust this approach to finding answers and solutions the most.
Dietary Reference Intakes (DRI):
Standards defined for:
Energy
Nutrients (macro + micro)
Other dietary components
Physical activities
Between US and Canada
Recommendations apply to health people
May be diff for specific groups like age + gender
Not appropriate for ppl with disease that change nutrient needs
Preventing chronic disease and the excess consumption of nutrients
Recommendations not minimum levels nor optimal levels
Do not distinguish the source of a nutrients
It is in foods
Fortified foods
Supplement
Plant/animals
Same nutrient can have very diff physiological effects depending on it source
Plant foods, animal food, or supplement
Can be used for dietary guidelines and for SNAP, WIC, school meals
Types:
Estimated Average Requirements (EAR):
Average daily amount of nutrients to maintain a specific function
How much is needed in the diet
Based on its role in supporting various activities in the body
Meets the needs of 50% of pop
Cluster them into groups based on sex and age
Half will need more, half will need less
Pop not individuals
Recommended Dietary Allowances (RDA):
Nutrient requirement is establish
Average daily intake of nutrients adequate to meet nutritions needs of almost all healthy ppl
Meets the need of most (98%) healthy ppl in the pop
Small amount greater than dr = no harm
Deficient = nutrient stores decline → poor health + deficiency symptoms
Set above the EAR
RDA → EAR → AI
B6, B12, Foltate, C, A, D, E, Thiain, Riboflavin, Niacin, Ca, P, Mg, Fe, Zn, I, Cu
Adequate Intakes (AI):
Average daily amount of nutrients that appears to be sufficient
Not enough evidence to establish EAR/RDA
Vitamin K
Scientificic observation
Reflects the average amount that a group of healthy ppl consumes
Biotin, Pantothenic Acid, Choline, Vit K, Na, Cl, K, F
Tolerable Upper Intake Levels (UL):
Max daily amount of nutrients that appears safe for most healthy ppl
Protect against toxicity
Marginal and danger zone (inadequate or excessive)
Some nutrients have no Uls
Not nec safe more research needed
Chronic Disease Risk Reduction Intakes (CDRR):
Determine intake levels that might reduce the risks of chronic disease
Sodium intake (heart disease/hypertension)
Establish Energy Recommendations:
Excess energy cannot be readily excreted and is stored as body fat
Can lead to obesity
Estimated energy requirement (EER):
Average energy (calorie) intake to maintain energy balance and good health
Goal is to maintain a healthy body weight and active life
Total or Daily energy expenditure determined by a formula that factos in age, sex, weight, height + PA level
Acceptable Macronutrients distribution ranges (AMDR):
People don’t eat energy directly they derive it from foods
Ranges help provide adequate nutrients(macros) and energy and reduce the risk of chronic disease
By % of energy intake
Protein (10-35%)
Fat (20-35%)
10% saturated
Carbohydrate (45-65%)
If the % intake of one macronutrient changes → the others % will change
Using nutrients recommendations:
Estimates apply to healthy ppl
Adjustments requirement for medical problems, malnourishment, or other conditions
Recommendations: not minimum levels nor optimal levels
Target most ppl not individual
Goals: intended to be met through foods/diets
Apply to average daily intakes
Each DRI category serves a unique purpose
EAR to develop nutrition programs for groups
Schoolchildren or military
RDA for nutrition goals for individuals
UL: reminder to keep nutrients intakes lower than the amount that increase the toxicity risk
Sedentary : lifestyle that only includes the activities typical of day to day life
Active: lifestyle that include physical activity equivalent to walking more than 3 miles per day at a rate of 3/4 miles per hour
Levels of Nutrient intake:
If intake of a nutrient is < EAR → likely to be inadequate
If intake of a nutrient is between EAR <-> RDA → probably increase intake
If intake of a nutrient is < AI, no conclusion can be made about nutritional adequacy
If intake between RDA <-> UL, intake is probably adequate
If intake between AI <-> UL, intake is probably adequate
If intake above the UL, intake is probably too high
Refers to nutrient intake from BOTH foods (naturally occurring and fortified) AND supplements
Nutrition Assessment:
A comprehensive analysis of a person’s nutrition status
Help to detect malnutrition caused by deficiency or excess over time
Can help to detect undernutrition and overnutrition
Malnutrition:
State of poor nutrition due to an imbalance between the body nutrient requirements and nutrient consumption
Getting too much or too little
Under nutrition:
Consuming too little of a nutrient → nutrient deficiency
Skin rashes, hair loss, bleeding gums, night blindness, etc
Over-nutrition:
Consuming too much o f a nutrient → nutritional toxicity
Cholesterol levels, fatty liver, chronic disease, and obesity
Nutritional adequacy:
Consuming the right amount to meet physiological needs
Malnutrition symptoms;
Diarrhea, depression, hair loss, bleeding gums, muscle and fat loss, night blindness, skin rashes, fatigue, obesity, diabetes, etc
Total picture of the individual
Historical info/Clinical assessment:
Medical record
Family history
Health status, SES, drugs use
Diet history:
intake over 24 hours or several days
Intake and portion sizes
Beverages
Supplements
Not full on accurate
Anthropometric measurements (physical body measurements)
Height + weight to track identity trends compared to sex + age standard
BMI
Provide little information about specific nutrients
Out of line with expectation might reveal issues
Physical examinations:
Hair, skin, eyes, tongue, fingernails, posture, gastrointestinal symptoms, etc
Subclinical or overt signs of deficiency
Laboratory test/Biochemical measurement
Blood + urine samples
Biomarkers: Fall within normal ranges
reflect nutrient or physiological status or function
IRON:
Overt signs of iron deficiency appear at the end of long sequence of event
Primary deficiency:
Lack in person dietary intake of a nutrient
Diet history
Need change in diet
Secondary deficiency:
Something other than not enough in tee diet
Doesn’t absorb enough
Excretes too much
Health history
Need treatment for underlying cause
Subclinical deficiency:
Covert + not yet apparent signs
Early stages
Abnormal function
Overt deficiency:
Visible signs + symptoms
Aim of nutrition assessment:
Diet: track intake over several days with accurate portion size
Retrospective methods: remember what you ate in the past
Prospective methods: track what you are going to consume forward
Nutrition assessment of population:
National nutrition surveys: NHANES + NHIS
Collect data on types and amounts of food ppl eat
Anthropometric, physical exams, lab test
Used by government, scientists, food industry
shows nutrition related conditions
Often focus on high risk groups
National health goals”
National public health initiative
Identifies significant preventable health threats and works to eliminate them
Diet and Health:
Food’s role in health is vital in cause and prevention of chronic disease
Can be prevented from diet
Rickets: vitamin D deficiency
Scurvy: vitamin C deficiency
Chronic disease leading cause of death
Risk factors for chronic disease:
Factors that increase or reduce the risk of developing chronic disease can be identified by analyzing statistical data
Likelihood increase when there a strong association between risk factor + disease
Persist over time = early intervention is most effective
Tend to cluster
~50% of ppl physically inactive
~60% of ppl overweight/obese
Can be changed but based on individual belief
Genetics, sex, age = unmodifiable risk factors
Absolute risk: your risk alone compared to all instance
Relative risk: your absolute risk compared to another group absolute risk
Risk factor: something that increase your risk
Eating eggs → heart disease
Eating red meat → colon cancer
High LDL → heart disease
Smoking → lung cancer
Not exercising → weight gain
Nutrition on the Internet
Validity of info
Who provide info
What are their qualification
Internet
No guarantee accuracy
Reliable resources:
PUBMED
News:
Lopsided story
Tight deadlines
Limited understanding
Report new finding very quickly + prematurely
Experts:
Physicians + other healthcare professionals
Registered Dietitions + dietetic technician registered
Red flags:
Satification guaranteed
Quick and easy fixes
Natural
One product does it all
Time tested or newfound treatment
Paranoid accusation
Personal testimonials
Meaningless medical jargon