NUTR 202 1nd Edition Exam 1 Study Guide Lectures 1 10 Ch 1 5 Ch1 Nutrition Everyday Choices Defining Nutrition Nutrition is a science that studies how nutrients and compounds in foods we eat affect our body s function and health Example of how looking at a person s refrigerator contents can imply lifestyle and food choices Other Key Concepts Nutrients a substance in food that provides energy and structure to the body and regulates body processes ERS Essential nutrients a nutrient that must be consumed or provided by the diet for example carbohydrates cannot be produced in the body and need to be consumed in the diet Calories unit by which energy is measured food energy is measured in Calories or kilocalories 1000 calories 1 kcal and you capitalize Calories Nutrient density a measure of the nutrients provided by a food relative to its calorie content For example low fat milk has about the same calories as sweetened iced tea yet more calcium vitamin D and vitamin A Another example is an orange is more nutrient dense than vitamin C tablet because that supplement does not provide all the other nutrients an orange has Fortified foods foods in which one or more essential nutrients has been added key solution to micronutrient deficiencies 1 Mandatory government mandates that certain nutrients be added in certain foods 2 Voluntary common practice among food manufacturers in order to sell food Examples of mandated fortified foods by the US Government Milk with vitamin D bread with B vitamins and salt enriched with iodine Note these are the ONLY ones regulated cereals and supplements are not regulated and do not provide all the benefits of foods may risk intoxication Phytochemicals Found in plant based foods such as fruits vegetables grains and beans Provide non essential nutrients and can be beneficial for these reasons anti oxidants anti inflammatory and cancer prevention Functional Foods Provide health benefits and disease preventing properties beyond basic nutritional functions Examples include broccoli that prevents cancer oatmeal that lowers cholesterol and salmon that prevents heart disease In class discussion on how to fill phytochemical gap in America solution is to do the 5 rule use 5 different colors on a salad each different color represents different phytochemical What drives our Food Choices Convenience Coupons to somewhere can afford at the moment Taste major influence Texture smell Reward punishment Food available or what parents prepare what is in the house Comfort emotions Attitudes beliefs religious upbringing social gatherings culture 6 Categories of Nutrients Micronutrients include vitamins and minerals and are needed in small amounts 1mg day Macronutrients include water carbohydrates proteins lipids and proteins are needed in large amounts 1 mg day Also note that organic compounds contain CARBON Nutrients provide 3 things Energy macronutrients are the main supply used to maintain body functions fuel physical work and repair the body Micronutrients regulate biochemical functions that release energy contained in macronutrients Structures they form structures Regulation body temperature blood pressure hormones and cell communication as well as speed up reactions What s in Food Carbs energy and fiber source Protein structural building blocks cell reparation hormone enzyme production Fat energy storage Water lubricant transportation temperature regulation Vitamins are co enzymes in chemical reactions regulate body processes Minerals in chemical reactions nerve impulses bone structure and regulate body processes Energy Yields Carbohydrates 4kcals g Fat 9 kcals g Protein 4 kcals g Alcohol 7 kcals g Note fiber does not provide energy we do not digest it Sample problem Skim milk has 12 g carbs X 4 48 8 g of protein X 4 32 0 g of fat and total kcal g 80 Defining Malnutrition Do no only think of malnutrition as undernourished or starving that is not the only case Rather think of it as this Malnutrition energy or nutrient intake that is either too high or too low Overnutrition too much of a nutrient or nutrients or calories current issue in US and worldwide overconsumption can lead to problems in the case of dietary supplements nutrients and calories Undernutrition too little of a nutrient or nutrients or calories examples are dehydration and osteoporosis Have more severe and dramatic symptoms that occur quickly for the most part Major causes of deaths Heart disease Cancer Stroke Note that each of these could be preventable with good nutrition and that 15 of all deaths in the US can be attributable to poor diet and sedentary lifestyle Core Principles of a Healthy Diet Eat a variety of foods different food groups variety within those food groups Balance your choices this is between higher calorie foods and nutrient dense foods and energy in and energy out Practice moderation moderate portion sizes smaller plates skip refills consumption of each food moderate calories sodium sugar etc Tips snack on trail mix add almonds or dried fruit to salad try new vegetables vary protein sources vary fruits and eat instead of desserts don t overeat skip seconds take extra walking steps each day Nutrition is a science Constantly evolving New principles and recommendation develop as new information is discovered Each principle and recommendation is derived from a scientific process or method Unbiased approach to study interactions among food nutrients and health Steps include observation hypothesis experiment and theory Types of Nutrition Studies Epidemiology studies populations and disease trends patterns it does not prove cause and effect Clinical intervention studies are done in humans have a variable that is changed between the control group and experimental group Laboratory experiments use animals and are very controlled Nutrition genomics the study of interactions between genes and nutrition benefits are personalized nutrition and diets based on a person s genes What makes a valid experiment Quantifiable data can we measure in a scientific manner Appropriate experimental population is the population large enough and is it randomly selected Proper controls control group vs experimental group Results must be interpreted correctly and go through peer review process must be checked for accuracy compare to many other studies Your role in determining news studies Determine if it makes sense Check who did they study background Is there supportive evidence Differentiate if it s a personal