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Nutrients
Food for Health
Food Choices
Choices are highly personal Social or behavioral motives
Personal preference Taste
Sweet and saltyGenetics
Habit Ethnic heritage or tradition
Food Choices
Social interactions Availability, convenience, and
economy Benefits of home-cooked meals
Positive and negative associations Emotions
Boredom, depression, anxiety Stress
Food Choices
Values Religious beliefs, political views,
environmental concerns Body weight and image Nutrition and health benefits
Functional foodsExamples
How Healthy is the Typical American Diet?
Processed and convenience foods are easily obtainable but may not provide necessary nutrients.
Processed and convenience foods contain elevated levels of calories, sodium and fat.
50% of the population does not consume sufficient amounts of foods that provide necessary nutrients.
Nutrition-Related Deaths
The Nutrients Macronutrients:
Carbohydrates Proteins Lipids (fats) Water
Micronutrients: Minerals Vitamins
Nutrient Composition of the Body
Energy-Yielding Nutrients
Provide kcalories Carbohydrate = 4 kcal/g Protein = 4 kcal/g Fat = 9 kcal/g
Alcohol Not a nutrient Yields energy ~ 7 kcal/g
Why do we need food? Energy
Amount in a food depends on macronutrient composition
How do we get the energy from food? Breaking of chemical bonds Excess energy is stored
Metabolism Food provides materials for building body
tissues Nutrients involved in regulation of bodily
activities
Vitamins Thirteen vitamins
Water-soluble vitamins Fat-soluble vitamins
Facilitate energy release from macronutrients Almost every bodily action requires
assistance from vitamins Many are vulnerable to destruction
Vitamin C, thiamine, folate
Minerals & Water Minerals
At least 16 essential minerals Macrominerals and microminerals
Structural and regulatory roles Indestructible
Causes of mineral losses from foods Water
Medium for nearly all body activities Most immediately important for survival
Nutrient Intake and Health
Malnutrition can be eating too little or too much of one or more nutrients.
Undernutrition is malnutrition caused by eating insufficient amounts of energy-providing foods.
Overnutrition is malnutrition caused by eating an excess of energy-providing foods.
Nutrient Density
Nutrient density is a measure of the nutrient a food provides compared to its energy content.
A nutrient-dense diet is a healthy diet. Broccoli is more nutrient-dense than
French fries.
Nutrient Density
Copyright © 2013 John Wiley & Sons, Inc. All rights reserved.
Everything in Moderation
Moderation means all types of foods and beverages are okay, as long as they are taken in moderation.
Moderation means not consuming too much energy, fat, sugar, sodium or alcohol.
Eat a Variety of Foods
No one food provides all necessary nutrients.
Selecting a variety of foods helps the body to obtain all necessary nutrients.
Balance Your Choices
There is no good food or bad food. Balancing foods allow all foods to fit in a
healthy diet. Balance calories in with calories out.
What is Normal Eating?Normal eating is going to the table hungry and eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it—not just stop eating because you think you should. Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food. Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good. Normal eating is mostly three meals a day, or four or five, or it can be choosing to munch along the way. It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful. Normal eating is overeating at times, feeling stuffed and uncomfortable. And it can be undereating at times and wishing you had more. Normal eating is trusting your body to make up for your mistakes in eating. Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life.
In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings.
Copyright © 2012 by Ellyn Satter. Published at www.EllynSatter.com.
Understanding Science
Nutrition is a science. Developing an understanding of the
processes in nutritional science will help us to understand the relationship between nutrition and health.
Understanding nutritional processes will help us to make wise nutrition decisions.
The Scientific Method
Advances in nutrition are made using the scientific method.
The scientific method uses an unbiased approach to examine the interaction of food, nutrients and health.
The steps in the scientific method are:– Observation– Hypothesis– Theory
What Makes a Good Experiment?
A well-conducted experiment requires:
– Quantifiable Data• Can we measure the information in a scientific
manner?
– Appropriate Experimental Population• Is the population large enough and pertinent to
the study?
– Proper Controls• Can we ensure that the population ate or drank
what we said they did?
Types of Nutrition Research Studies Observational studies can include
epidemiology, the study of diet, health and disease patterns, and correlation.
Human intervention studies are also known as clinical trials.
Laboratory studies are conducted in research facilities such as hospitals or universities.
Identifying Reliable Nutrition Information
Does the information make sense?– For example, can you really lose forty
pounds in one week? Where did the information come from?
– Information from personal testimony or from one health care professional is probably not reliable.
Identifying Reliable Nutrition Information Is the information based on well-designed,
accurately-interpreted research studies? Is the sale of a product linked to the
information? Who will benefit when you purchase this
product? Has this product stood the test of time?
Food and Health Food plays vital role in supporting
health Chronic disease – epidemic levels
Multiple factors over multiple years Leading causes of death in US
Risk factors related to food Overweight and obesity Inflammation Clustering effect
Is it the genes or the lifestyle?
Nutrigenomics: The study of how diet affects genes and how genetic variation can affect the impact of nutrients on health