Nutrition chapter 1 Notes

 6 categories of nutrients
1. Carbohydrates-Main source of energy 4 cal per gram
2. Protein-working function(hormones) 4 cal per gram
Building material (every cell)
3. Fat-most energy rich 9 cal per gram
4. Vitamins-heat sensitive (no energy essential)
5. Minerals-inorganic-no carbon (no energy, essential)
6. Water-inorganic (most essential 3-4 days)
 Nourishment
1. Optimal foods contain all six nutrients
Support body’s growth and maintenance
2. Malnutrition-deficiencies, imbalances, and excesses
 Diet and health connection
1. Lifestyle habits
Tobacco
Alcohol
2. Chronic diseases
Heart attack
Cancer
Stroke (in that order)
 Genetics
1. Genetics and nutrition affect diseases to varying degrees
2. Things we do can cause mutations (sickle cell)
 Other Lifestyle choices
1. Tobacco and alcohol
2. Physical activity
3. Sleep
4. Stress
5. Environmental factors
 Healthy people 2020
1. Developed by US department of Health and Human services-developed every 10 years
 Energy
1. 4 nutrients are organic
Carbs
Fats
Protein
Vitamins
2. Two are inorganic
Water
Minerals
3. Three provide energy
Carbs
 Fat
Protein
 Calorie
1. Amount of heat needed to raise the temp of one kilogram of water one degree Celsius
 Nutrients
1. Essential-body does not produce it naturally
 Phytochemicals
1. Compound in plants
2. Provides color
3. Lycopene red
4. Bitter flavor
5. Comes from fruit
 Protein
1. Complete Protein – all of the essential amino acids
Soy and quinoa only two grains that are complete proteins
2. 20 amino acids total
9 essential
11 nonessential
 Food terms
1. Enriched-adding nutrients back into a product that were previously removed
Thiamin, Niacin, Iron, Riboflavin,- in bread
2. Fortification-adding nutrients to a product that didn’t previously exist
3. Natural-no legal definition
4. Light-fewer calories, sugar, fat
Light in color
 Food types
1. Whole foods-milk, meat, vegetables, fruit, also known as basic foods (base of a nutritious
diet)
2. Processed foods-foods subject to any process such a milling, additives, cooking, may or may
not be nutritious
 Healthy diet
1. Five characteristics
Adequacy-food gives enough of each nutrient, fiber, and energy
Balance-calories don’t overemphasize one nutrient or food type at the expense of another
Calorie Control-food gives the amount of energy needed to maintain appropriate weight
Moderation-do not provide excess fat, salt, sugar, or anything else unwanted
Variety-differ from day to day.
 Why people choose foods
1. Eating is intentional
2. Cultural value
3. Omnivore eats meat
4. Vegan-doesn’t eat animal products
 Factors that drive food choice
1. Taste and price
 2. Convenience
3. Advertising
4. Pressure
5. Emotional comfort
6. Habit preference
7. Values weight
8. Nutrition
 Types of studies
1. Nutrition is a young science
Balance study- common in nutrition chemical elements do not change
Case study- studies of unique individuals
Epidemiological study- reveal an overall correlation
Intervention study- researchers actively intervene to alter people’s eating habits
Laboratory study- controlled conditions
 Media
1. Media looks for the next big story
2. Read news with educated eye
Websites with .org or .gov
 National Nutrition Research
1. National health and Nutrition Examination Surveys (NHANES)
What people eat recording of health status
Diseases and conditions
 Changing behaviors
1. Six stages
Precontemplation-not considering change
Contemplation-identify that change is needed
Preparation-preparing for change
Action-making change
Maintenance-integrate new behavior
2. Setting goals
Realistic
Small
Achievable
Specific behaviors