NUTR 2030 1 12 15 Overview of Nutrition and Health What is health World Health Organization Definition A state of complete physical mental and social well being and not merely the absence of disease and infirmity Basically a good quality of life Health includes Physical health efficient body functioning Intellectual health use of intellectual abilities Emotional health ability to control emotions Social health interactions relationships with others Spiritual health belief in existence of life faith There are no bad nutrients such as sugar and fat but there are definitely better types than others All nutrients can fit into a balanced healthy diet 75 of diet should be fresh minimally processed foods 25 can be foods that we do not usually consider to be as healthy What is nutrition Moderating sugar and fat the right types and the right amounts The Food Plate is the basis for healthy eating Nutrition is the science of nutrients and other substances in foods their actions in the body and their relationship to health Nutrients are components that we have to have for survival Six Basic Dietary Nutrients Essential for Life 3 will give us energy 3 will not Lipids Fats Carbohydrates Protein Vitamins Minerals Water Macronutrients carbs proteins and fat Biggest parts of the diet gives the body calories for energy Micronutrients vitamins minerals and water Smaller amounts still necessary Does not provide the body with calories energy The body is 60 70 water 15 25 fat 15 protein and 12 minerals The protein is the primary source of fuel to make everything in the body run What are Calories Calories are the measure of energy in food The amount of heat necessary to raise the temperature of 1kg of water at 1 degree C at normal atmospheric pressure Calories in calories out weight gain Calories in calories out weight loss Calories in calories out weight maintenance The average American adult needs 2 000 calories each day Most adult females need about 1600 1800 per day Most adult males need about 2200 2400 per day As we age we have to decrease the number of calories that we eat Nutrients that Yield Energy CHO 4kcal gram Protein 4kcal gram Fat 9kcal gram Alcohol 7kcal gram empty calories can lead to weight gain No nutritional value besides calories Water vitamins minerals 0kcal gram A calorie is a calorie is a calorie does not matter where it comes from Once it s in the body the body recognizes it as energy This is why we don t want to totally cut out food or nutrient groups as we try to plan a healthy diet Dietary Reference Intakes Set of nutrient values Provide requirement recommendations for healthy groups and individuals Used as a guide to plan and assess diets for healthy people to 1 Prevent nutrient deficiency 2 Prevent chronic disease 3 Prevent over consumption 1 Estimated Average Requirement EAR nutrient intake value estimated to meet the requirement of half of the healthy individuals in a group 2 Recommended Dietary Allowance RDA daily dietary intake level sufficient to meet the nutrient requirements of 97 98 of all healthy individuals in a group 3 Adequate Intake AI recommended daily intake level based on an observed or experimentally determined approximation of nutrient intake for a group or groups of healthy individuals used when an RDA cannot be determined 4 Tolerable Upper Level Intake UL highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population Energy Recommendations Acceptable Macronutrient Distribution Ranges AMDR Kcal from CHO 45 to 65 Kcal from fat 20 to 35 Kcal from protein 10 to 35 5 Food Groups Grains fruits vegetables protein dairy What Foods Should I Eat Nutrient dense foods fruits vegetables legumes nuts seeds whole grains Energy dense foods started out as nutrient dense foods but added a lot of salt sugar and fat too it calories that you didn t necessarily need For example pizza has tomato sauce and wheat crust so you still get nutrients but you also get a lot of fat Empty kcal foods purely sugar No energy or other nutrients that will really fuel your body Ex soda candy bars donuts etc So what happens if a person s nutrition intake is imbalanced Increasing obesity rates need to control calories Almost 35 of American adults are obese About 68 of American adults are overweight 17 of American children and teenagers are obese Classification of Weight Status 1 Body Mass Index BMI comparing weight and height normal BMI is 18 5 24 9 lowest risk of chronic disease weight in pounds height in inches 2 x 703 2 Waist Circumference both things combined give us the best outlook on a person s health Heart disease is the leading cause of death in the U S 23 7 of all deaths that occurred in the United States in 2011 were from heart disease Diabetes is the 7th leading cause of death with 2 9 of all 2011 deaths being caused from this What is Diabetes Mellitus 1 Defect in insulin secretion Type 1 diabetes Typically develops under the age of 30 Classified as an autoimmune disorder the body attacks itself There is nothing that you can do to prevent this type of diabetes However after they are diagnosed they have to carefully control their lifestyle so that it does not become worse or lead to other health issues 2 Defect in insulin action insulin resistance Type 2 diabetes Pancreas continues to produce insulin but the cells will not respond Caused from an excess of body fat and this type can be prevented It can also be reversed early on if the person changes their activity and diet and loses weight Alzheimer s has been named type 3 diabetes Individuals who were overweight or obese in adulthood are 3 4 times more likely to develop Alzheimer s disease later in life than adults who keep a healthy body weight Type 2 diabetes is most prevalent in the South