Jaymie Ticknor Intro Nutrition Science 2460 Sect 002 6 June 2014 Chapter 1 Chapters 1 3 Unit 1 Kilocalories kcal amount of heat required to raise the temperature of 1 kilogram about 2 2 lbs of water by 1 degree Celsius Energy in foods is measured in this unit of energy Energy found in 1 gram of carbohydrate is equal to 4 kcal Calorie 1 kcal is equal to 1 000 Calories Carbohydrates provides energy Fats and oils provides energy Two types of lipids Proteins provides energy Carbohydrates and proteins provide 4 kcal per gram Alcohol provides 7 kcal per gram Fats provide 9 kcal per gram Chronic Diseases diseases that come on slowly and can persist for years often despite treatment Obesity Ex obesity heart disease type 2 diabetes and various cancers Primary link between poor nutrition and mortality Consequence of eating more Calories than are expended Well established risk factor for Heart disease Stroke Type 2 diabetes Some forms of cancer Proper nutrition can help us improve our health Prevent certain diseases Achieve and maintain a desirable weight Maintain our energy and vitality Six groups of nutrients found in foods 1 Carbohydrates provides energy 2 Fats and oils provides energy a Two types of lipids 3 Proteins provides energy 4 Vitamins 5 Minerals inorganic 6 Water inorganic Nutrients chemicals found in foods that are critical to human growth and function Carbohydrates primary fuel source for our body particularly for our brain and for physical exercise Carbo refers to carbon and hydrate refers to water hydrogen and oxygen Ex rice wheat and other grains as well as vegetables fruits legumes lentils dry beans and peas milk and other dairy products seeds and nuts Fats important energy source for our body at rest and during low intensity exercise most energy dense macronutrient Lipids diverse group of organic substances that are insoluble in water Contain less oxygen and water than carbohydrates Foods containing fats provide fat soluble vitamins and essential fatty acids Our body is capable of storing large amounts of fat as adipose tissue These fat stores can then be broken down for energy during periods when we are not eating butter lard and margarine Solid fats Liquid fats Cholesterol consumed in the diet oils vegetable oils canola and olive oils form of lipid that our body can make independently and it can be Proteins the only macronutrient that contains nitrogen The basic building blocks of proteins are amino acids Also contain carbon hydrogen and oxygen Main role is in building new cells and tissues Regulates the breakdown of foods and our fluid balance Found primarily in meats and dairy products Also in seeds nuts legumes vegetables and whole grains Organic a substance or nutrient that contains the elements carbon and hydrogen Carbohydrates lipids proteins and vitamins Vitamins organic compounds that assist us in regulating our body s processes Assist with releasing and using the energy in carbohydrates fats and proteins Critical in building and maintaining healthy bone muscle and blood Support our immune system to fight infection and disease Ensure healthy vision Two types of classifications 1 Fat soluble vitamins vitamins that are not soluble in water but are soluble in fat these include vitamins A D E and K 2 Water soluble vitamins vitamins that are soluble in water these include vitamin C and the B vitamins Classification affects how vitamins are absorbed transported and stored in our body Minerals inorganic substances that are not broken down during digestion and absorption and are not destroyed by heat or light Assist in the regulation of many body processes and are classified as major minerals or trace minerals Do not contain carbon and hydrogen Important dietary minerals Sodium Potassium Calcium Magnesium Iron Maintain their structure no matter what environment they are in Assist in fluid regulation and energy production Essential to the health of our bones and blood Help rid our body of the harmful by products of metabolism Two categories of minerals 1 Major minerals calcium phosphorus sodium potassium chloride magnesium sulfur a Needed in amounts greater than 100 mg day in our diets b Amount present in the human body is greater than 5 g or 2 Trace minerals iron zinc copper manganese fluoride chromium molybdenum selenium iodine a Needed in amounts less than 100 mg day in our diets b Amount present in the human body is less than 5 g or 5 000 mg 5 000 mg Estimated Average Requirement EAR the average daily nutrient intake level estimated to meet the requirement of half the healthy individuals in a particular life stage or gender group Is used to define the RDA for a given nutrient If the EAR meets the needs of only half the people in a group then the recommended intake will be higher Recommended Dietary Allowance RDA the average daily nutrient intake level that meets the nutrient requirements of 97 98 of healthy individuals in a particular life stage and gender group If the EAR cannot be determined for a nutrient then this nutrient cannot have an RDA Adequate Intake AI a recommended average daily nutrient intake level based on observed or experimentally determined estimates of nutrient intake by a group of healthy people Used when an RDA cannot be determined Ex calcium vitamin D vitamin K fluoride and others Tolerable Upper Intake Level UL the highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group As our intake of a nutrient increases in amounts above the UL the potential for toxic effects and health problems increases UL is used to determine the highest average intake level that is deemed safe to consume Estimated Energy Requirement EER the average dietary energy intake that is predicted to maintain energy balance in a healthy adult EER for an active person is higher than the EER for an inactive person even with all other factors being the same Acceptable Macronutrient Distribution Range AMDR the range of macronutrient intakes that provides adequate levels of essential nutrients and is associated with a reduced risk for chronic disease Expressed as a percentage of total energy or total kilocalories Also has a lower and upper boundary If we consume nutrients below or above this range we increase our risk of either a deficiency or chronic disease Scientific Method standardized method of looking at evidence 1 Make an observation and a description of a phenomenon 2