CHAPTER ONE I What is nutrition A overview 1 1 FOOD CHOICES A activity 1 definition the science of the nutrients in foods and their actions within the body can include the study of human behaviors related to food and eating a ingestion digestion b absorption c transport d metabolism how the body uses food e excretion 1 for the health benefits a functional foods designer foods and nutraceuticals foods that contain bioactive components that provide health benefits beyond their nutrient contributions ex whole foods natural and familiar modified foods modified to provide health benefits such as lowering fat content and fortified food by adding nutrients or phytochemicals b phytochemicals nonnutrient compounds found in plants Some phytochemicals have biological activity in body fight cancer infections reduce inflammation 2 food choices phyto plant influence health the balance of choices selected over time can make important difference to health think nutrition when making choices a preferences b habit always have cereal for breakfast c ethnic heritage and regional cuisines d social interactions e availability convenience and economy f positive and negative associations g emotions h values religion vegetarian i body weight and image j nutrients and health benefits 1 2 NUTRIENTS A nutrients and food in the body 1 obtained from food and used in body to a for energy b structural materials c regulating agents hormones and enzymes d support growth maintenance and repairs of the body s tissues e also reduce the risks of some diseases B six nutrients 1 organic a substance or molecule containing carbon carbon bonds or carbon hydrogen bonds This definition excludes coal diamonds and a few carbon containing compounds that contain only a single carbon and no hydrogen ex carbon dioxide all contain carbon hydrogen and oxygen a carbohydrates COH b proteins COH and nitrogen c lipids COH d vitamins COH 2 inorganic not containing carbon or pertaining to living things a water hydrogen and oxygen b minerals simplest nutrient simplest of the nutrients are the minerals a chemical element atoms are all alike identity never changes C nutrient composition of the body 1 60 70 of us is water depending on stature D macronutrients vs micronutrients 1 macronutrients body requires them in large amounts grams day a needs more macro then micro b CHO PRO FAT 2 micronutrients required in small amounrs mg d a vitamins minerals E essential nutrients indispensable 1 body cannot make them 2 makes insufficient quanitities to meet needs 3 must be obtained from foods 4 about 40 known F energy yielding nutrients carbs fat and protein 1 overview a amount of energy calories in food depends on macronutrient composition b using nutrients for fuel energy supports every activity c These nutrients will give your body calories energy d only way we can get calories CHO PRO and fats and alcohol which is not a nutrient 2 energy yielding nutrients KNOW NUMBERS a provides kcalories energy carbohydrates 4 kcal one gram protein 4 kcal one gram fat 9 kcal one gram b alcohol not a nutrient yields energy 7 kcal g c kcal for one thing total kcal of energy 3 activity a 1 slice of bread w 1 T peanut butter b contains 16g CHO 7g PRO and 9g FAT calculate energy available calculate for kcal fat contributes to total 16g CHO x 4 kcal g from CHO 64 kcal 7g PRO x 4kcal g from PRO 28 kcal 9g FAT x 9kcal g from FAT 81 kcal Total 173 kcal To find of kcal from energy nutrients kcal total kcal x 100 81 fat kcal 173 kcal 468 round 47 47 x 100 47 G energy density 1 example which is more dense a calories weight energy density b lower energy density means its more healthy fills you up more more food for the calories c higher energy density weighs less more dense non energy yielding nutrients no calories no energy vitamins minerals and water H the vitamins 1 thirteen organic vitamins a water soluble vitamins b fat soluble vitamins 2 facilitate energy release from CHO PRO FAT a DO NOT PROVIDE ENERGY b almost every bodily action requires assistance from vitamins 3 vulnerable to destruction from heat light chemicals 4 Basically calorie free 5 Helps get the energy out of CHO PRO and FAT I the minerals and water 1 minerals a DO NOT PROVIDE ENERGY b sixteen essential vitamins c indestructible inorganic can be lost during refining or cooking bound to substances that interfere with body s ability to absorb them 2 water a medium for nearly all body activities b DOES NOT PROVIDE ENERGY 1 3 THE SCIENCE OF NUTRITION A overview 1 the study of nutrients and other substances in food and the body s handling of them 2 foundation in several other sciences a biology biochemistry physiology 3 where do consumers get nutritional information a personal experience reports from friends b not acceptable reliable scientific information anecdote B types of research 1 epidemiological studies a determine incidence and distribution of disease in a population b Studies of large populations c i e mediterranenans have a lower incidence of heart disease due to high intake of MUFA d incidence measure of the risk of developing some condition within a specific period of time 2 experimental studies a explorer effects of specific variable on a tissue cell or molecule b Test something c Ex effect of creatine supplementation on muscle mass of collegiate wrestlers d how we determine nutritional science C research 1 terms a control group b dependent variable c randomization d sample size e placebos f double blind or blind experiments g experimental group h independent variable 2 analyzing research findings correlations a only prove association b no cause effect relationship c cautious interpretations and conclusions d may some accumulation of evidence gain confidence in making recommendations 3 types of correlations a positive correlation more OJ consumed more colds both variable change in the same direction not necessarily a desired outcome b negative correlation less OJ consumed more colds variables change in opposite directions c no correlation no change regardless amount of vitamin C cold stayed same 4 publishing research a peer review research has validity b findings are preliminary when published not meaningful by themselves c findings need to be replicated 5 research has laid the foundation for quantifying how much of each nutrient the body needs 1 4 ESTABLISHING NUTRIENT REQUIREMENTS A dietary reference intakes 1 DRI All DRI s listed in front couple pages of our book for nutrients not energy 2
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