The Basics of Understanding Nutrition

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Chapter 1

• The Basics of Understanding Nutrition

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Ask Yourself
True or False? 1. It is possible to have an
appetite without being hungry. 2. Most people
obtain information about nutrition from health
professionals. 3. The way people choose to live
and eat can affect their health and quality of
life as they age. 4. Vitamins and minerals supply
calories 5. You can order a low-fat, balanced
meal at a fast-food outlet.
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Ask Yourself
True or False? 6. Healthful diets cost more than
relatively unhealthful diets. 7. When a person
suffers from malnutrition, it means he or she is
taking in too few nutrients. 8. A nutritionist is
a professional who is certified to advise people
on nutrition. 9. The notion of eating insects
repels people around the world. 10. The more
current a dietary claim, the more you can trust
its accuracy and reliability.
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The Field of Nutrition

• Nutrition
• The study of foods, their nutrients and other
  chemical components, their actions and
  interactions in the body, and their influence on
  health and disease.
• About Nutrition
• Newcomer on the scientific block
• Scientific discoveries of nutrients have mainly
  occurred in past one hundred years
• Billions of dollars spent each year to
  investigate the many aspects of nutrition

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The Field of Nutrition

• Understanding the impact food has on our bodies
  by examining research in chemistry, physics,
  biology, biochemistry, genetics, immunology
• Nutrition-related fields include psychology,
  anthropology, epidemiology, geography,
  agriculture, ethics, economics, sociology, and
  philosophy

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The Nutrients in Foods

• Nutrients Substances obtained from food and used
  in the body to promote growth, maintenance, and
  repair.
• Essential nutrients Nutrients that must be
  obtained from food because the body cannot make
  them for itself.
• Nonessential nutrients Nutrients that the body
  needs, but is able to make in sufficient
  quantities when needed do not need to be
  obtained from food.

• 6 classes of nutrients
• Carbohydrate
• Fat
• Protein
• Vitamins
• Minerals
• Water

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The Nutrients in Foods

• The energy-yielding nutrients
• Carbohydrate
• Fat
• Protein
• Energy the capacity to do work, such as moving
  or heating something.
• Calorie the unit used to measure energy.
• Alcohol is not a nutrient but it does contain
  calories.

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Caloric Values of Carbohydrate, Protein,Fat, and
Alcohol
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Vitamins, Minerals, and Water

• Vitamins
• Organic, or carbon-containing, essential
  nutrients vital to life and needed in minute
  amounts.
• vita life
• amine containing nitrogen
• Minerals
• Inorganic compounds, some of which are essential
  nutrients.
• Water
• Provides the medium for life processes.

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Calorie Values

• Calorie value of carbohydrate, fat, protein
• If you know the number of grams of carbohydrate,
• fat, and protein in a food, you can calculate the
  
• number of calories in it. For example, a deluxe
  fast food hamburger contains about 45 g of
  carbohydrate, 27 g of protein, and 39 g of fat

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Percentage of Total Energy Intake

• The percentage of your total energy intake from
  carbohydrate, fat, and protein can then be
  determined by dividing the number of calories
  from each energy nutrient by the total calories,
  and then multiplying your answer by 100 to get
  the percentage

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Nutrition and Health Promotion

• Past History
• Malnutrition
• Any condition caused by an excess, deficiency,
  or imbalance of calories or nutrients.
• Diseases of Deficiency
• Caused by taking in too little of one nutrient
  or another.
• Diseases of deficiency have virtually been
  eliminated in the U.S. due to an abundant food
  supply and fortification.

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Nutrition and Health Promotion

• Present Problems
• Overnutrition
• Calorie or nutrient over-consumption severe
  enough to cause disease or increased risk of
  disease a form of malnutrition.
• Degenerative disease
• Chronic disease characterized by deterioration
  of body organs as a result of misuse and neglect
  poor eating habits, smoking, lack of exercise,
  and other lifestyle habits often contribute to
  degenerative diseases, including heart disease,
  cancer, osteoporosis, and diabetes.

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Not all diseases are equally influenced by diet.
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Lifestyle Elements Associated with Longevity

1. Avoiding excess alcohol
2. Not smoking
3. Maintaining a healthy weight
4. Exercising regularly
5. Sleeping 7 to 8 hours a night
6. Eating breakfast
7. Eating nutritious, regular meals

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Eat Well Be Well

• Okinawans enjoy one of the longest life spans on
  earth.
• Enough is Enough
• Moderation and a Healthful Lifestyle Are Key
  Cultural Values
• Psychological and Spiritual Health Matters.

• Okinawan twin sisters at age 106

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A National Agenda for Improving Health
Nutrition

• Health Promotion Helping people achieve their
  maximum potential for good health
• Getting people to eat healthful diets
• Be physically active
• Get regular rest
• Develop leisure-time hobbies for relaxation
• Strengthen social networks with family and
  friends
• Achieve a balance among family, work, and play

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The Longevity Game page 14

• Start at the top lineage 78, the average life
  expectancy for adults in the United States today.
  
• For each of the 11 lifestyle areas add or
  subtract years as instructed. If an area doesnt
  apply, go on to the next one.
• If you are not sure of the exact number to add or
  subtract, make a guess.

START WITH 78
1. Exercise
2. Relaxation
3. Driving
4. Blood Pressure
5. 65 and working
6. Family History
7. Smoking
8. Drinking
9. Gender
10. Weight
11. Age
12. Seatbelts
Your Final Score
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Understanding Our Food Choices

• Numerous factors influence choices
• Hunger, appetite, and food habits
• Nutrition knowledge, health beliefs/concerns, and
  practices
• Availability, convenience, and economy
• Advertising and the media
• Early experiences, social interactions, and
  cultural traditions
• Personal preference, taste, and psychological
  needs
• Values, such as political views, environmental
  concerns, and religious beliefs

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Understanding Our Food Choices

• Hunger
• The physiological need for food.
• Appetite
• The psychological desire to eat, which is
  often but not always accompanied by hunger.

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Understanding Our Food Choices

• Availability
• Americans enjoy an abundant food supply
• Resources to maintain a large agricultural
  industry and import a wide variety of foods
• An abundant food supply has been linked to
  degenerative diseases
• Degenerative diseases are sometimes referred to
  as diseases of affluence

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Understanding Our Food Choices

• Income, Food Prices, and Convenience
• Low incomes make it difficult to buy enough food
  to meet minimum nutritional needs
• Undernutrition
• Severe under-consumption of calories or nutrients
  leading to disease or increased susceptibility to
  disease a form of malnutrition.
• Many people perceive that a healthy diet costs
  more.
• Does it cost more than convenience food?

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Perceived Barriers to Healthful Eating

1. Healthy foods are not always available from
   fast-food and take-out restaurants
2. It costs more to eat healthy foods
3. Too busy to take the time to eat healthfully
4. Too much conflicting information about which
   foods are healthy and which foods are not
5. Healthy foods dont taste as good
6. The people I usually eat with do not eat healthy
   foods

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The Savvy Diner

1. Buy local and in season
2. Shop from a list
3. Read ingredients Nutrition Facts
4. Use sell by or best if used by dates
5. Shop the perimeter of the grocery store

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Understanding Our Food Choices

• Advertising and the Media
• Television and radio commercials, magazines and
  newspapers rank among the most influential
  sources of diet and nutrition information
• This, in turn affects our food choices
• Advertising is not always created with the
  consumers best interest in mind
• Media information can vary in its reliability

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Understanding Our Food Choices

• Social Cultural Factors
• Social group
• A group of people, such as a family, who
  depend on one another and share a set of norms,
  beliefs, values, and behaviors.
• Culture
• Knowledge, beliefs, customs, laws, morals,
  art, and literature acquired by members of a
  society and passed along to succeeding
  generations.
• Ethnic cuisine
• The traditional foods eaten by the people of
  a particular culture.

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Understanding Our Food Choices

• Personal Values or Beliefs
• Making choices based on a larger world view
• Environmentally conscious
• Boycott certain manufacturers for political
  reasons
• Sustainability
• A societys ability to shape its economic and
  social systems to maintain both natural resources
  and human life, and it involves building locally
  based, self-reliant food systems.

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Understanding Our Food Choices

• Food Preferences are Personal
• Related to positive experiences
• Aversions to certain foods
• Tied to psychological needs
• Yearnings, cravings, addictions and response to
  stress
• Reflect our own unique cultural legacies,
  philosophies and beliefs

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Nutrition Action

• 690 calories, 24 g fat,
• 8 g saturated fat

• 1,350 calories, 43 g fat,
• 13 g saturated fat

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What is the difference between a RD and a
Nutritionist?

• Registered Dietitian (RD)
• Fulfilled coursework by the American Dietetic
  Association (ADA)
• Completed on the job training (internship)
• Passed national registration exam
• Maintains Continuing Education Credits
• Nutritionist
• Claims to be capable of advising people about
  diets
• Can be an RD
• Can be a person with little to no scientific
  training