Chapter 1 What you eat and Why Nutrition Science of foods and the nutrients and substances they contain o o Digestion absorption transport metabolism utilization excretion of food substances o Action interaction and balance in relation to health and disease o Poor diet Chronic diseases heart cancer stroke diabetes 2 3 of all deaths Nutrients o Essential Nutrients o Macronutrients energy yielding for activity storage i e fat glycogen Specific biological functions Omission decline in health Restore to diet regain normal function Carbohydrates Components C H O Function energy yield 4 kcal Forms simple or complex o Monosaccharide glucose fructose galactose o Disaccharide sucrose table sugar o Polysaccharide glycogen starch fiber Lipids fats solid oils liquid Components C H few O Function energy yield 9kcal growth development regulation of body processes Fatty Acids Saturated Unsaturated and Essential body can t produce regulate blood pressure repair vital cell parts In Foods triglycerides glycerol fatty acids major form of fat cholesterol forms hormones phospholipids emulsifier in cell membrane Proteins Components C H O N R group Nitrogen group Acid group Function energy yield 4 kcal growth development regulation of body processes Amino Acids 9 Essential 11 Nonessential building blocks of protein Body releases energy from chemical bonds into energy to Build new compounds Perform muscle movements Promote nerve transmissions Maintain electrolyte balance within cells o Micronutrients Vitamins Organic meaning it contains carbon Vulnerable to destruction denaturing by acid heat cooking Fat Soluble 4 vitamins A D E K from dairy nuts accumulate toxic Water Soluble 9 vitamins B C from fruits veggies readily excreted Function growth development regulation of body processes Minerals Inorganic meaning it lacks carbon and hydrogen Function cellular processes nervous system water balance structural systems enable chemical reactions release trapped macronutrients Types Trace need 100mg in meat fish nuts Major natural in dairy fruit Electrolytes Na K Cl function based on electrical charge when dissolved in water Components H O Recommended intake 9 13 cups 2 2 3 liters Functions solvent lubricant transport medium chemical processes temperature regulation 60 of our body weight o Water o Phytochemicals Plant components in super foods fruits veggies whole grains etc Not considered essential but provide health benefits reduce risk of disease Typical American Diet 16 protein 2 3 from animals 1 3 from plants should be 10 35 50 carbohydrates 1 2 from simple sugar should be 45 65 33 fat 60 from animals 40 from plants should be 20 35 o o o o Assessed by NHANES National Health and Nutrition Examination Survey Healthy People 2010 o Healthy lifestyle moderation o o Reduce preventable deaths diseases obesity 30 fat saturated fats sodium intake Increase fruit veggie whole grain intake calcium iron Healthy People 2020 o o Released January 2010 Reduce health disparities through a determinants of health approach Determinants of Health personal social economic environmental factors that influence health status Why are you hungry o Hunger physical biological drive o Appetite psychological drive o Satiety regulated by hypothalamus feeding satiety center meal size composition blood glucose levels hormones ghrelin leptin Chapter 2 Guidelines for a Healthy Diet Healthy Diet in a Nutshell o o o Consume a variety of foods balanced by a moderate intake of each food Eat Functional Foods rich in phytochemicals i e fruits and veggies Intake meets body s needs tissues have enough nutrients to support normal metabolic functions Body has a small surplus for storage used in times of increased need o Discretionary Calorie Allowance college females 2000 2400 males 2400 3000 o Good Habits healthy diet varied fiber fish low in animal fat trans fat healthy weight limit alcohol exercise 30 min daily avoid tobacco Comparison of vitamin mineral protein content with kcal amount o o Nutrient Dense many nutrients and few calories vs Empty Calories Nutrient Density Energy Density Comparison of kcal content with weight of a food o o High energy dense many calories with low weight vs Low energy dense Malnutrition Overnutrition and Undernutrition Overnutrition intake is above body s needs i e abuse of supplements o o o o o Short term few symptoms Long term serious conditions obesity 22 in Ohio toxicity stretched stomach birth defects i e Iron toxicity affects liver cells Undernutrition intake is below body s needs Surpluses stored nutrients depleted health declines Subclinical Deficiency biochemical evidence that metabolic processes slow stop when nutrients fall sufficiently low o Clinical Deficiency evidence in skin hair nails tongues eyes o o i e Iron deficiency less oxygen to tissues fatigue i e Vitamin C deficiency Scurvy Nutritional Status via ABCDE o Anthropometric height weight skinfold thickness body circumference o o Clinical Assessment physical evidence of diet related diseases or deficiencies skin eyes mouth Biochemical Assessment nutrient concentrations in blood urine feces tongue high blood pressure o Dietary Assessment food intake log from past few days o Environmental Assessment living conditions education level ability to purchase prepare foods to maintain health o Other Background medical history social history marriage family health history economic status o Limitations delayed symptoms and signs symptoms could be result of other causes Dietary Guidelines published in USDA and DHHS in 2010 to promote improve human health Balance calories to manage weight portion control balance energy intake with energy expenditure o o Which foods and components to reduce fat sodium calories sugar o Which foods and nutrients to increase fruit veggies whole grains skim milk o o My Plate 2011 replaces MyPyramid visual of a plate variety is key people over age 2 Building healthy eating patterns 58 carb 12 protein 30 fat Fruits and Veggies 50 of the plate Grans slightly more than 25 of the plate Protein slightly less than 25 of the plate space remaining Dairy 1 glass next to plate Limitations doesn t address which foods to choose within group doesn t address total diet limited access to information o Food Groups Fruits carbohydrate vitamins folate C minerals potassium fiber Veggies carbohydrate vitamins A minerals magnesium fiber Grains carbohydrate vitamins thiamin minerals iron fiber whole Proteins protein vitamins B 6 minerals iron zinc Dairy
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