1. + Nutrition Final: TLS 318 Ryan Walsh The Basics of Understanding Nutrition

2. + What is 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. History: Hippocrates recognized diet as a component of health back in 400 B.C. The discovery of the first vitamin occurred in the early 1900’s American Institute of Nutrition founded in 1928- nutrition was officially recognized as a distinct field of study.

3. + Nutrition Facts Americans spend more than $40 billion a year on diet and health books Americans spend more than $30 billion annually on medical and nutritional health fraud and quackery

4. + Nutrients in Food Nutrients: substances obtained from food and used in the body to promote growth, maintenance, and repair.

5. + Nutrients in Food Almost any food you eat is mostly water Some foods are as high as 99% water If you take the water out of food, you are left with the remaining 5 nutrients

6. + Nutrients in Food Essential Nutrients: A nutrient that must be obtained from food because the body cannot make it for itself 40+ nutrients are known to be essential----they are compounds that the body cannot make for itself but an indispensable to life processes

7. + Energy-Yielding Nutrients Energy Yielding Nutrients: Nutrients that upon being broken down in the body, or digested, yield the energy that the body uses to fuel its various activities. 3 Energy Yielding Nutrients are: 1. Carbohydrates 2. Fat 3. Protein Energy Yielding Nutrients  Calories  Energy

8. + Energy-Yielding Nutrients Energy= The capacity to do work. Calories= The unit used to measure energy If your body does not use (release) the energy you obtained from food soon after you have eaten it, it stores that energy usually in the form of body fat, for later use. Each Energy-Yielding Nutrient supplies a specific amount of energy (based on calories)…

9. + Energy-Yielding Nutrients Alcohol is not considered a nutrient, but does supply calories.

10. + How to calculate caloric value Ex: A deluxe fast-food hamburger contains about 45 grams of carbs, 27 grams of protein, and 39 grams of fat: 45g of carbs x 4 cal= 180 calories 39g of fat x 9 cal= 351 calories 27g of protein x 4 cal= 108 calories Total= 639 calories Percentage of total energy intake can be determined by dividing the number of calories from each nutrient by the totals calories, then x by 100 to get % Carbs: 45 x 4cal/g / 639= 0.281 x 100= 28% Fat: 39 x 9cal/g / 639= 0.548 x 100= 55% Protein: 27 x 4cal/g / 639= 0.168 x 100= 17%

11. + Vitamins, Minerals, & Water Vitamins: Organic, or carbon-containing, essential nutrients that are vital to life but needed only in relatively minute amounts. Minerals: Inorganic compounds, some of which are essential nutrients Water: Provides the medium for life processes.

12. + Vitamins, Minerals, & Water They DO NOT supply energy or calories They DO regulate the release of energy and other aspects of metabolism Metabolism: Collective term for all the chemical and physical reactions occurring in living cells, including the reactions by which the body obtains and uses energy from foods. Vitamins are divided into two categories based on how the body uses them: 1. Water-soluble 2. Fat-soluble

13. + Vitamins Water-solubleFat-soluble B Vitamins Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate Biotin Panatothenic Acid Vitamin C Vitamin A Vitamin D Vitamin E Vitamin K

14. + Minerals Major MineralsTrace Minerals Calcium Chloride Magnesium Phosphorus Potassium Sodium Sulfur Chromium Copper Fluoride Iodine Iron Manganese Molybdenum Selenium Zinc Examples: Calcium Found in broccoli, milk, oranges, etc. Make up the structures of the bones and teeth Sodium Found in most processed foods Float about the body’s fluids, where they help regulate crucial bodily functions, such as heartbeat and muscle contractions

15. + Water 60% of your body’s weight consists of water It carries minerals to and from cells Provides the warm, nutrient-rich bath in which cells thrive Transports hormonal message from place to place When energy-yielding nutrients release energy, they break down in to water and other simples compounds You loose water in the form of sweat and urine You need 2-3 quarts of water a day

16. + Nutrients and Health Promotion Scientists are investigating the role diet plays in health Deficiency diseases have been virtually eliminated in US due to our abundant food supply, however we still have diseases related to malnutrition and overnutrition. Malnutrition: Any condition caused by an excess, deficiency, or imbalance of calories or nutrients Overnutrition: Calorie or nutrient overconsumption severe enough to cause disease or increase risk of disease 5 of the leading causes of death--- heart disease, cancer, stroke, diabetes, and hypertension--- have been linked to diet.

17. + Nutrients and Health Promotion A number of environmental, behavioral, social, and genetic factors work together to determine a person’s likelihood of suffering from a degenerative disease. 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.

18. + Nutrients and Health Promotion FACT: By the time you are 65 years old, you will have eaten about 100,000 pounds of food!! People who regularly consume a variety of plant food have reduced risks of heart disease, stroke, diabetes, certain cancers, and other chronic diseases. The KEY to disease prevention & optimal health is not restricting food, but rather creating a lifestyle that includes time for preparing nutritious meals and regular physical activity.

19. + Nutrients and Health Promotion 7 lifestyle elements linked with optimal quality of life: Avoiding excess alcohol Not smoking Maintaining a healthy weight Exercising regularly 7-8 hrs of sleep a night Breakfast Nutritious, regular meals

20. + Health Promotion Lifestyle Behaviors: Personal choices, habits, and customs that are influenced and modified by social forces Health Promotion: Focuses on changing human behavior Getting people to eat healthful diets Be physically active Get regular rest Develop leisure-time hobbies from relaxation Strengthen social networks Achieving balance Ex: Healthy People 2020, Blue Zones Project

21. + Understanding Food Choices The choices you make about what to eat can depend on: 1. Availability 2. Income, Food prices, and Convenience 3. Advertising and the Media 4. Social and Cultural Factors 5. Personal Values and Beliefs 6. Other: Nutritional knowledge, hunger, personal preference, early experiences.

22. + Availability Access to many types of food allows people to choose high- fat diets that are rich in meats and other fatty foods, which can contribute to increased rates of heart disease and other problems. Make nutritious meal from fresh products bought at the grocery store, OR pick up fast food/order food to house. Our diets our limited by the types and amounts of food available though the food supply.

23. + Income, Food Prices, & Convenience Extremely low income= difficult to buy enough food to meet their minimum nutritional needs, thereby putting them at risk for undernutrition. Undernutrition: Severe underconsumption of calories or nutrients, leading to disease or increased susceptibility to disease. Most American’s think it is more expensive to eat healthy 40% of consumers who answered a survey said that fruits, vegetables, seafood, and other elements of a low-fat diet would strain their budgets Research has shown that it can reduce food cost and promote weight loss Processed food is easier to buy and prepare than meals made from fresh ingredients

24. + Advertising and the Media TV, radio, magazines, newspaper, and ads play a powerful role in our food choices and knowledge of nutrition! Most food advertising is aimed at selling products that aren’t the optimal choices for regular inclusion in healthful diets. Ex: Fast food commercials, soda commercials, etc. Media reliable information? TV  Magazines  Newspapers, radio, family, friends, books, and internet  Doctors Why is doctors last in our line of nutritional information help?

25. + Social and Cultural Factors Social groups such as families, friends, and coworkers tend to exert the most influence on our food choices Social pressure can push us to eat meals we might not choose on our own Culture also determines our food choices: Ex: Insects---In the US, eating insects is repulsive. However, many cultures in the rest of the world relish dishes with insects Religion: The practice of giving and abstaining from food has long been used by many cultures as a way to show devotion, respect, and love to a supreme being.

26. + Personal Values and Beliefs Can adopt certain ways of eating or making good choices based on larger worldviews Vegetarian Boycotting specific manufactures’ items because you disagree with their practices