Nutrition, Food Choices, and Health

Nutrition, Food Choices, and Health
Chapter 1 Nutrition, Food Choices, and Health Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Student Learning Outcomes
1.1 Describe how our food habits are affected by the flavor, texture, and appearance of food; routines and habits; early experiences and customs; advertising; nutrition and health concerns; restaurants; social changes; and economic, as well as physiological, processes affected by meal size and composition. 1.2 Identify diet and lifestyle factors that contribute to the 15 leading causes of death in North America. 1.3 Define the terms nutrition, carbohydrate, protein, lipid (fat), alcohol, vitamin, mineral, water, phytochemical, kilocalorie (kcal), and fiber.

1.4 Determine the total calories (kcal) of a food or diet using the weight and calorie content of the energy- yielding nutrients, convert English to metric units, and calculate percentages, such as percent of calories from fat in a diet. 1.5 Understand the scientific method as it is used in developing hypotheses and theories in the field of nutrition, including the determination of nutrient needs. 1.6 List the major characteristics of the North American diet, the food habits that often need improvement, and the key “Nutrition and Weight Status” objectives of the Healthy People 2020 report.

1.7 Describe a basic plan for health promotion and disease prevention, and what to expect from good nutrition and a healthy lifestyle. 1.8 Identify food and nutrition issues relevant to college students.

1.1 Why Do You Choose the Food You Eat?
What are the factors that influence our food choices? How do hunger and appetite differ in the way they influence our desire to eat? What factors influence satiety?

Factors Influencing Food Choices
Copyright © McGraw-Hill Education. Permission required for reproduction or display. Social needs Social network of family and friends Psychological needs Food flavor, texture, and appearance preferences Food customs and culture Food availability Food cost Education, occupation, and income Food marketing Health and nutrition concerns, knowledge, and beliefs Routines and habits Lifestyle © BananaStock / PunchStock RF

Flavor, texture, and appearance are the most important factors determining our food choices. Early influences that expose us to various people, places, and events have a continuing impact on our food choices.

Routines and habits are tied to some food choices. Food habits, food availability, and convenience strongly influence choices. Advertising is a major media tool for capturing the food interest of the consumer.

Marketing Expenditures Promoting Food and Beverages to Children and Teens

Restaurant food is often calorie-dense, in large portions, and of poorer nutritional quality compared to foods made at home. Time and convenience have become significant influences affecting food choices and stem from a lifestyle that limits the amount of time spent in food preparation.

Economics play a role in our food choices. A 2012 Food and Health Survey indicates that after taste, cost is now the number two reason why people choose the food they do. Nutrition directs people’s food purchases. Those who tend to make health-related food choices are health-oriented and have active lifestyles too.

Why Are You So Hungry? Hunger - Primarily a physiological (internal) drive to find and eat food, mostly regulated by internal cues to eating. Appetite - Primarily a psychological (external) influence that encourages us to find and eat food, often in the absence of obvious hunger.

Satiety Definition: State in which there is no longer a desire to eat; a feeling of satisfaction. No longer a desire to eat Regulated by the brain Feeding center Satiety center

1.2 How Is Nutrition Connected to Good Health?
How do we define nutrition? What are the three leading causes of death in which diet plays a part?

Nutrition Is The science that links foods to health and disease. It includes the processes by which the human organism ingests, digests, absorbs, transports, and excretes food substances.

Nutrients Come from Food
Provide energy, kcalories Provide building blocks Vital for growth and maintenance Essential Nutrient Has a biological function Omission results in decline of function Replenishing restores biological function

Why Study Nutrition? Nutrition is a lifestyle factor key to maintaining optimal health Obesity is considered the second leading cause of preventable death in the U.S. Poor diet and sedentary lifestyle are risk factors for chronic diseases

Leading Causes of Death
Heart Disease (23.7% of all deaths) Cancer (22.9%) Stroke (5.1%) Diabetes (2.9%) Accounts for ~2/3 of all deaths

Nutrition Terms Cancer: condition characterized by uncontrolled growth of abnormal cells Cardiovascular (heart) disease: general term that refers to any disease of the heart and circulatory system; generally characterized by deposition of fatty material in the blood vessels (hardening of the arteries), which in turn can lead to organ damage and death

Nutrition Terms Cholesterol: waxy lipid found in all body cells; it has a structure containing multiple chemical rings; is found only in foods of animal origin Chronic: when referring to disease, this term indicates that the disease process, once developed, is slow and lasting

Nutrition Terms Diabetes: A group of diseases characterized by high blood glucose Type 1 involves insufficient or no release of the hormone insulin by the pancreas and requires daily insulin therapy Type 2 results from either insufficient release of insulin or general inability of insulin to act on certain body cells; may or may not require insulin therapy

Nutrition Terms Hypertension: condition in which blood pressure remains persistently elevated; obesity, inactivity, alcohol intake, excess salt intake, and genetics may each contribute Kilocalorie (kcal): unit that describes the energy content of food although kcal refers to a 1000 calorie unit of measurement, it is commonly referred to as calories

Nutrition Terms Obesity: condition characterized by excess body fat
Osteoporosis: decreased bone mass related to the effects of aging, genetic background, and poor diet Risk factor: term used when discussing the factors contributing to the development of a disease (e.g., heredity, lifestyle choices such as smoking, or nutritional habits)

1.3 What Are the Classes and Sources of Nutrients?
What are the six classes of nutrients? What are the three general functions of nutrients in the body?

Six Classes of Nutrients
Carbohydrates Lipids Proteins Vitamins Minerals Water

Nutrient Functional Categories
Provide calories For growth, development, and maintenance Regulate body processes

Macro vs Micro Nutrients
Macro provide calories - needed in gram quantities in a diet. Carbohydrates Protein Lipids/Fat Micro do not provide calories - needed in milligram or microgram quantities in a diet. Vitamins Minerals

Carbohydrates Provide majority of calories in our diet (~4 kcal/gm)
Simple sugar Monosaccharides and disaccharides Complex carbohydrates Glycogen, starch and fiber

Lipids Energy yielding (~9 kcal/gm)
Fats and oils – both plant & animal sources Do not dissolve in water Animal fats (solid at room temperature) Should be limited in our diet because it can raise blood cholesterol contributing to cardiovascular disease Plant oils (liquid at room temperature) Essential Fatty Acids

Proteins Energy yielding (~4 kcal /gm)
Main structural material in the body Component of blood cells, enzymes and immune factors Form when amino acids bonded together Dietary sources include animals and plants Most North Americans eat up to two times as much protein as the body needs to maintain health

Vitamins Enable chemical reactions to occur in the body
Fat soluble - A, D, E, and K Water soluble – B’s and C Cooking destroys water soluble more readily than fat soluble Contain no useable energy

Minerals Inorganic substances that do not contain carbon atoms
Numerous functions in the body Not destroyed during cooking Major and trace minerals Perform electrolyte functions Produce no calories/energy

Water Acts as solvent and lubricant Transports nutrients and waste
Medium for temperature regulation Majority of our body weight Recommended intake is 9-13 cups/day Found in foods Provides no calories/energy

Other Important Components in Food
Phytochemicals chemical found in plants; some may contribute to reduced risk of cancer or cardiovascular disease in people who consume them regularly concern that it is being overused in marketing some foods

Food Sources Phytochemical Garlic, onions, leeks Allyl sulfides/organosulfurs Orange, red, and yellow fruits and vegetables Carotenoids Oranges, lemons, grapefruit Monoterpenes Chili peppers Capsaicin Flaxseed, berries, whole grains Lignans Cruciferous vegetables (broccoli, cabbage, kale) Indoles Cruciferous vegetables, especially broccoli Isothiocyanates Soybeans, other legumes, cucumbers, other fruits and vegetables Phytosterols

Food Sources Phytochemical Citrus fruit, onions, apples, grapes, red wine, tea, chocolate, tomatoes Flavonoids Soybeans, other legumes Isoflavones Tea Catechins Blueberries, strawberries, raspberries, grapes, apples, bananas, nuts Polyphenols Red, blue, and purple plants (blueberries, eggplant) Anthocyanosides Onions, bananas, oranges Fructooligosaccharides Grapes, peanuts, red wine Resveratrol

1.4 What Math Concepts Will Aid Your Study of Nutrition?
What are the energy (calorie) values for each of the “energy nutrients”?

Calories Humans obtain the energy we need for involuntary and voluntary physical activity from various sources: Carbohydrate 4 kcal per gram Fats: 9 kcals per gram Protein: 4 kcals per gram Alcohol: 7 kcals per gram, not considered an essential nutrient

Calories Defined Little c “The amount of heat it takes to raise the temperature of 1 gram of water by 1 degree Celsius” Energy in food is expressed in terms of Calories (capital C) on food labels Little c calorie is a tiny measure of heat so food energy is more conveniently expressed in terms of the kilocalorie (kcal), which equals 1000 calories. 1,000 calories = 1 kcal = 1(food) Calorie

Calculating Calories 1 Grilled Chicken Sandwich
Carbohydrate 46 grams x 4 = 184 kcal Fat grams x 9 = 126 kcal Protein 45 grams x 4 = 180 kcal Alcohol grams x 7 = kcal Total 490 kcal

Sample Calculation of a Nutrition Label
Based on carbohydrate, fat, and protein content: A serving of Whole Wheat Bread contains 81 kcal ([15 x 4] + [1 x 9] + [3 x 4] = 81). The label lists 80, suggesting that the calorie value was rounded down.

Percentages Percent (%) refers to a part of the total when the total represents 100 parts An example: if you earn 80% on your first nutrition examination, you will have answered the equivalent of 80 out of 100 questions correctly Question Answer What is 6% of 45? % = 0.06, so 0.06 x 45 = 2.7 What percent of 99 is 3? /99 = 0.03 or 3% (0.03 x 100)

An Example Joe ate 15% of the adult Recommended Dietary Allowance for iron (RDA = 8 milligrams) at lunch. How many milligrams did he eat? 0.15 x 8 milligrams = 1.2 milligrams

The Metric System The basic units of the metric system are:
Meter, which indicates length Gram, which indicates weight Liter, which indicates volume

Metric System Summary Gram (g): about 1/30 of an ounce (28 grams to the ounce) 5 grams of sugar or salt = about 1 teaspoon One Pound (lb) weighs 454 grams Kilogram (kg) = 1000 grams, equivalent to 2.2 pounds Convert weight to kilograms, divide by 2.2 A gram can be divided into 1000 milligrams (mg) or 1,000,000 micrograms (mcg)

Metric System Summary Liters are divided into 1000 units called milliliters (ml) 1 teaspoon equals about 5 milliliters (ml) 1 cup is about 240 milliliters (ml) 1 quart (4 cups) equals almost 1 liter (L) ( liter to be exact) centimeter is 1/100 of a meter; 2.54 centimeters equals 1 inch

1.5 How Do We Know What We Know About Nutrition?
What are the six steps used in the scientific method?

The Scientific Method Hypotheses: tentative explanations by a scientist to explain a phenomenon

Types of Experiments

Types of Experiments Observations Case-control studies
Laboratory animal studies Epidemiological studies Human studies

1.6 What Is the Current State of the North American Diet and Health?
Surveys indicate that we could improve our diets by focusing on which type of food sources? The consumption of which types of foods should be reduced to attain and maintain good health?

Does Obesity Threaten Our Future?
Estimates indicate more than 35 percent of adults are currently obese Obesity defined as having an excessive amount of body fat relative to lean tissue Two-thirds of American adults and one- third of children are overweight or obese

2011 Robert Woods Johnson Foundation Study Found
No state had less than 20% obesity 12 states have obesity levels above 30% Called for a national commitment to the prevention of obesity

Percentage of U.S. Adults Who Are Obese

Assessing the Current North American Diet
National Health and Nutrition Examination Survey (NHANES) U.S. Dept. of Health & Human Services United States Department of Agriculture recommendations

Assessing the Current North American Diet
15% of kcal as proteins 10-35% FNB (Food Nutrition Board) advised 52% of kcal as carbohydrate 45-65% FNB advised 33% of kcal as fat ~60% animal sources ~40% plant sources 20-35% FNB advised

Health Objectives for the United States for the Year 2020
Healthy People 2020 Report issued in December 2010 by the U.S. Department of Health and Human Services’ (DHHS) Public Health Service

Healthy People 2020 Goals Attain high-quality, longer lives free of preventable disease, disability, injury, and premature death Achieve health equity, eliminate disparities, and improve health of all groups Create social and physical environments that promote good health for all Promote quality of life, healthy development, and healthy behaviors across all life stages

Healthy People 2020 Healthful Diet
Consuming a variety of nutrient-dense foods within and across the food groups, especially whole grains, fruits, vegetables, low-fat or fat- free milk or milk products, and lean meats and other protein sources Limiting intake of solid fats, cholesterol, added sugars, sodium (salt), and alcohol Limiting intake of calories to meet needs for calories

Healthy People 2020: Nutrition and Weight Status Categories and Objectives
Category 1: Healthier Food Access Increase the number of states with nutrition standards for child care. Increase the proportion of schools that offer nutritious foods and beverages outside of school meals. Increase the number of states that have incentive policies for food retail outlets to provide foods that are encouraged by the 2010 Dietary Guidelines for Americans. Increase the proportion of Americans who have retail access to foods recommended by the 2010 Dietary Guidelines for Americans.

Category 2: Health Care and Worksite Settings Increase the proportion of primary care physicians who measure patients’ body mass index (BMI). Increase the proportion of physician office visits that include nutrition or weight counseling or education. Increase the proportion of worksites that offer nutrition and weight-management classes and counseling.

Category 3: Weight Status Increase the proportion of adults who are at a healthy weight. Reduce the proportion of adults who are obese. Reduce the proportion of children and adolescents who are considered obese. Prevent inappropriate weight gain in youth and adults. Category 4: Food Insecurity Eliminate very low food security among children. Reduce household food insecurity and, in so doing, reduce hunger.

Category 5: Food and Nutrient Consumption Increase the contribution of fruits to the diets of the population ages 2 years and older. Increase the variety and contribution of vegetables to the diets of the population ages 2 years and older. Increase the contribution of whole grains to the diets of the population ages 2 years and older. Reduce consumption of calories from solid fats and added sugars in the population ages 2 years and older. Reduce consumption of saturated fat in the population ages 2 years and older. Reduce consumption of sodium in the population ages 2 years and older. Increase consumption of calcium in the population ages 2 years and older.

Category 6: Iron Deficiency Reduce iron deficiency among young children and females of childbearing age. Reduce iron deficiency among pregnant females.

1.7 What Can You Expect from Good Nutrition and a Healthy Lifestyle?
What are some diet, physical activity, and lifestyle recommendations for health promotion and disease prevention?

Healthy Weight Prevent obesity in the first place
As you enter the work force seek to: Find employers who offer wellness programs Live in a place with opportunities for physical activity Join running or walking clubs Shop at grocery stores that offer good selections of fruits, vegetables, and healthy foods Choose restaurants that have healthy options

Longer Healthier Lives
North Americans live longer and enjoy better general health Many have more money, diverse food, and lifestyle choices to consider However, affluence has led to sedentary lifestyles, high intakes of animal fat, cholesterol, salt, and alcohol Better technology, greater choices, can provide a better diet today than ever before

The Total Diet No “good” or “bad” foods,
some foods provide relatively few nutrients in comparison to calorie content Your health is largely your responsibility Offer what it needs, it will serve you well

Recommendations for Health Promotion and Disease Prevention
Diet: Consuming enough essential nutrients, including fiber, while moderating energy, solid fat, cholesterol, added sugar, and alcohol intake can result in: Increased bone mass during childhood and adolescence Prevention of some adult bone loss and osteoporosis, especially in older adults

Fewer dental caries Prevention of digestive problems, such as constipation Decreased susceptibility to some cancers Decreased degradation of the retina (especially through intake of green and orange vegetables)

Lower risk of obesity and related diseases, such as type 2 diabetes and cardiovascular disease Reduced risk for deficiency diseases, such as anemia (through adequate intake; and of iron, folate, other nutrients)

Physical Activity: Adequate, regular physical activity (at least 30 minutes on most or all days) helps reduce the risk of: Obesity Type 2 diabetes Cardiovascular disease Some adult bone loss and loss of muscle tone Premature aging Certain cancers

Lifestyle: Minimizing alcohol intake (no more than two drinks per day for men and one drink for women and all adults age 65 years and older) helps prevent: Liver disease Accidents Not smoking cigarettes or cigars helps prevent: Lung cancer, other lung disease, kidney disease, cardiovascular disease, and degenerative eye diseases

Nutrition and Your Health
Eating Well in College

Food Choices College students face changes in academic requirements, interpersonal relationships, and living environment Balanced meals replaced by high-fat, high calorie fast-foods; convenience items; sugary, caffeinated beverages Dining halls, fast food outlets, and bars can provide balanced choices – temptation of convenience, taste, and value may persuade the student to select unhealthy options

Weight Control and the “Freshman 15”
Most students gain weight during the first year Most do not gain 15 pounds Studies show it is an average of 2.4 – 3.5 pounds Just under 10% gained 15 or more pounds Health reasons to manage weight in college Reduces risk for chronic diseases Improves how you feel and perform Lose weight gradually balancing act between calories in and calories burned healthy weight loss is 1 to 2 pounds per week

Alcohol and Binge Drinking
Many college students consider drinking alcohol, to be a “rite of passage” into adulthood Binge drinking on many campuses is epidemic consuming five or more drinks in a row for men four drinks or more for women Research shows 2 of every 5 students participate

Alcohol and Binge Drinking
1400 college students ages 18 to 24 die annually from alcohol-related unintentional injuries Problems include unsafe sex, health issues, suicides, academic, legal troubles, alcohol abuse, or dependence 31% of students meet criteria for alcohol use disorders

Eating Disorders Up to 30% of college students are at risk of developing an eating disorder Occurs in response to life stress, a desire to change appearance, or a bad habit Types include anorexia nervosa, bulimia nervosa, binge-eating disorder Not problems with food, more often problems with self-esteem, control, abusive relationships

Choosing a Vegetarian Lifestyle
Many students choose a vegetarian eating pattern Can meet nutritional needs and decrease risk of chronic disease To be safe it requires appropriate planning

Choosing a Vegetarian Lifestyle
For optimal health benefit, choose foods that are baked, steamed, or stir-fried Avoid deep-fried foods Include whole grain products Avoid refined carbohydrates Choose food fortified with vitamins and minerals

Fuel for Competition: Student Athletes
Many students compete in sports or intramural activities Muscles require adequate carbohydrates for fuel, protein for growth and repair Adequate fat helps female athletes avoid amenorrhea Fluid replacement is an important consideration Don’t be wooed by supplement industry

Tips for Eating Well on a College Student’s Budget
On Campus - prepaid campus meal plan Off campus - plan ahead Never go grocery shopping on an empty stomach Go to the store with list in hand – stick to it Buy store-brand foods rather than name-brand items. Make use of canned and frozen fruits and vegetables: Select cans of fruit juice concentrate to mix with water at home

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