Chapter 1 Food plants and animals we consume foods contain energy and nutrients our bodies need to maintain life and support growth and health Nutrition health science that studies food how food nourishes our bodies and how it influences our proper nutrition can help us improve our health prevent certain diseases achieve and maintain a desirable weight and maintain our energy and vitality Nutritionists focus on supporting wellness and preventing treating chronic diseases Chronic diseases disease characterized by a gradual onset and long duration with signs and symptoms that are difficult to interpret and which respond poorly to medical treatment Diseases in which nutrition plays some role osteoporosis osteoarthritis some forms of cancer pressure obesity Diseases with a strong nutritional component type 2 diabetes heart disease high blood Diseases caused by nutritional deficiencies or toxicities pellagra scurvy iron deficiency anemia other vitamin and mineral deficiencies nutrient toxicities Wellness life long process that includes physical emotional and spiritual health two critical aspects nutrition vs physical activity o overall state of nutrition is influenced by how much energy we expend doing daily activities when we eat a nutritious diet we can perform more strenuous activities for longer periods of time inadequate or excessive food intake can make us lethargic o our level of physical activity has a major impact on how we use the nutrients in our foods also physical activity can increase feelings of well being and reduce feelings of anxiety and depression Healthy People 2020 identifies a set of goals and objectives that we hope to reach as a nation by 2020 agenda that promotes optimal health and disease prevention across the USA Launched in January 2010 and revised every decade They have two main goals Increase quality and years of healthy life o o Eliminate health disparities Nutrients chemicals found in foods that are critical to human growth and function six groups carbohydrates lipids including fats and oils proteins vitamins minerals and water Organic nutrients substance or nutrient that contains carbon carbohydrates o 4 kcal g o primary source of fuel for the human body o particularly for neurological functioning and physical exercise o made up of carbon hydrogen and oxygen o Found in wheat rice and other grains as well as vegetables and fruits Also found in legumes beans lentils and peas fiber seeds nuts milk and other dairy products o AMDR 45 65 lipids o 9 kcal g o major form of stored energy important source of energy at rest and during low o to moderate intensity exercise foods that contain lipids also provide fat soluble vitamins and essential fatty acids insoluble in water includes triglycerides phospholipids and sterols o o Composed of carbon hydrogen and oxygen and phospholipids also contain phosphorus and sometimes nitrogen o AMDR 20 35 o Triglycerides fatty acids most common lipids in foods composed of one glycerol attached to three some fatty acids are associated with an increased risk of chronic disease and others including essential fatty acids are protective of our health human body is capable of storing large amounts of triglycerides as adipose tissue or body fat fat stores can be broken down for energy periods of fasting such as while we are asleep important in providing fat soluble vitamins o Phospholipids o Cholesterols Type of lipid that contains phosphate Body synthesizes phospholipids found in a few foods Form of lipid that is synthesized in liver and other body tissues Also available in foods of animal origin such as meat and eggs proteins o 4 kcal g o contain carbon hydrogen oxygen AND nitrogen o AMDR 10 35 vitamins processes o plays a major role in building new cells and tissues maintains the structure and strength of bone repairs damaged structure and assisting in regulating metabolism and fluid balance o amino acids four elements assemble into small building blocks o we break down dietary proteins into amino acids and reassemble them to build our own body proteins ex muscles and blood o proteins can provide energy but are not usually a primary energy sources o found in many foods meats and dairy products are primary sources as are seeds nuts and legumes we also obtain small amounts of protein from vegetables and whole grains o organic compounds that assist in the regulation of the body s physiologic o do not contain energy kilocalories o they play an important role in the release and utilization of the energy found in carbohydrates lipids and proteins o also play a critical role in building and maintain healthy bone blood and muscle supporting our immune system so we can fight illness and disease and ensuring healthy vision o we need small amounts to support normal health and body functions o some vitamins can be destroyed by heat light excessive cooking exposure to air and an alkaline or basic environment o classified as either fat soluble or water soluble which is based upon their solubility in water which affects how vitamins are absorbed transported and stored in tissues o must consume them in our diets because our bodies cannot synthesize most vitamins o water soluble vitamins and folate C B vitamins thiamin riboflavin niacin B6 B12 pantothenic acid biotin Soluble in water Not stored to any extent in the body Excess excreted in the urine Toxicity occurs as a result of vitamin supplementation o fat soluble vitamins A D E K Soluble in fat Stored in human body Toxicity occurs from consuming excess amounts which accumulate in body macronutrients provide energy carbohydrates lipids and proteins nutrients break down and reassemble into fuel that the body uses to support physical activity and basic physiological functioning micronutrients nutrients needed in relatively small amounts to support normal health and body functions vitamins and minerals Inorganic nutrients a substance or nutrient that does NOT contain carbon minerals and water Alcohol found in certain beverages and foods provides energy but is not considered a nutrient because it doesn t support the regulation of body functions or building or repairing of tissues It s also considered a drug and a toxin Minerals inorganic substances that do not contain carbon important dietary minerals sodium potassium calcium magnesium zinc and iron are not broken down during digestion or when body uses them to promote normal function are not destroyed by heat or light they maintain their
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