Chapter 1
Lecture Outline
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Chapter 1: What You Eat and Why?
What is Nutrition?
Nutrition is
the science of food, the nutrients and the substances therein, their action, interaction, and balance in relation to health and disease, and the process by which the organism ingests, absorbs, transport, utilizes, and excretes food substances----The Council on Food and Nutrition of
the American Medical Association
Nutrients Come from Food
Provide
energy Provide building blocks Vital for growth and maintenance Essential
Essential Nutrient
Omission
leads to decline Regain normal function when restored to the diet Has specific biological function
Why study nutrition?
Nutrition and Health
Poor diet and sedentary lifestyle are risk factors for chronic diseases:
Disease of the heart (29% of all deaths) Cancer (22%) Cerebrovascular disease (~7%) Diabetes (3%) Accounts for ~2/3 of all deaths
Maintain
optimal health Affliction of Affluence We are living longer
The Six Classes of Nutrients
Carbohydrates Lipids Proteins Vitamins Minerals Water
Nutrient Functional Categories
Provide
calories For growth, development, and maintenance Regulate body processes
Carbohydrates
Composed of carbon, hydrogen, oxygen Major source of fuel Monosaccharide (glucose) Simple and complex forms Dietary fiber Energy yielding (~4 kcal /gm)
Lipids
Composed of carbon, hydrogen, fewer oxygen Triglycerides
Unsaturated Fatty Acids Saturated Fatty Acids Essential Fatty Acids Energy yielding fats and oils (~9 kcal /gm) Cholesterol Phospholipids
Fats and oils
Proteins
Composed of carbon, hydrogen, oxygen, nitrogen Structural material (9) Essential amino acids (11) Nonessential amino acids Energy yielding (~4 kcal /gm) Excess protein intake
Vitamins
Composed of various elements Enable chemical reactions Fat soluble Water soluble Yield no energy
Minerals
Inorganic substances Function in cellular processes, nervous system, water balance, structural systems Not destroyed during cooking Trace minerals Major minerals Electrolytes Yield no energy
Water
Composed of hydrogen, oxygen Majority of our body weight Found in foods Yields no energy Recommended intake
9-13 cups/day
Functions:
Solvent, lubricant, medium for transport, chemical processes, and temperature regulator
Phytochemicals
A chemical found in plants
Not considered essential nutrients Provide significant health benefits Found in fruits and vegetables
Composition
Transformation of Energy
carbohydrate ALCOHOL
(4 kcal/gm 4 kcal/gm
PROTEIN
9 kcal/gm
FAT
7kcal/gm)
ENERGY SOURCES
Build new compounds Nerve transmission Muscular movement Ion balance
What is a Calorie?
Measurement
of energy The amount of heat it takes to raise the temperature of 1 gram of water by 1 degree Celsius 1,000 calories = 1 kcal = 1(food) Calorie
Sample Calculation of a Nutrition Label
Per serving
Carbohydrate: 15g x 4 kcal/g = 60 kcal PRO: 3g x 4 kcal/g = 12 kcal FAT: 1g x 9 kcal/g = 9 kcal TOTAL: 81 kcal, rounded down to 80
Contribution to Total kcal
One days intake (1980 kcal) 290 gm of carbohydrate (x 4 kcal/gm) 60 gm of fat (x 9 kcal/gm) 70 gm of protein (x 4 kcal/gm) % of kcal as carbohydrate = (290 x 4)/1980 = 0.59 or 59% % of kcal as Fat= (60 x 9)/1980 = 0.27 or 27% % of kcal as PRO= (70 x 4)/1980 = 0.14 or 14%
The Typical American Diet
16% of kcal as proteins ~66% from animal sources 10-35% advised 50% of kcal as carbohydrate ~50% from simple sugars 45-65% advised 33% of kcal as fat ~60 % from animal fats 20-35% advised
Assessing Our Diets
National Health and Nutrition Examination Survey (NHANES) [US Dept. of Health & Human Services]
Improving Our Diets
Monitor energy intake Salt (sodium) in moderation Alcohol in moderation Fat in moderation Adequate fluids Eat 5-A-Day Use supplements wisely, if at all Mealtime is a social time
Healthy People 2010 [Link]/healthypeople
Promote healthy lifestyle Reduce preventable deaths and diseases Reduce obesity in adults and children Increase intake of fruits, vegetables, and whole grain products Lower intake of fat, saturated fats, and sodium Increase intake of calcium and iron
Why Am I So Hungry?
Hunger
Physical biological drive
Appetite
Psychological drive
Satiety
Regulated by the hypothalamus Feeding center Satiety center Meal size and composition Macronutrients in the blood Hormones
Eating Well in College
Freshman Fifteen
Stressful situations University environment Peer pressure Alcohol Lack of Exercise
