1. The Basics of Understanding Nutrition1
The Basics of Understanding Nutrition

2. Chapter Objectives 1.1 List the six classes of nutrients
1.1 Calculate calories and percent calories of fat, protein, and carbohydrate
1.2 Identify lifestyle factors that impact risk for chronic disease
1.2 Describe lifestyle practices associated with longevity and health
1.5 Identify different factors that influence personal food choices

3. Chapter Objectives
1.6 Identify tips for stocking a healthy food pantry
1.8 Distinguish between reliable science- based nutrition information and nutrition/health fraud

4. Introduction We really are what we eat
A basic understanding of nutrition can help us protect our health and our wallet
We often have difficulty translating new findings into a lifestyle of healthy eating
Why aren’t you eating more healthy?

5. 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

6. The Field of Nutrition
Understanding the impact food has on our bodies by examining research in chemistry, physics, biology, biochemistry, genetics, immunology

7. 1.1 The Nutrients in Foods Classes of nutrients Carbohydrates Fats
Proteins
Vitamins
Minerals
Water
Essential nutrients
Must be obtained from food

8. Nutrients in Foods The energy-yielding nutrients:
Carbohydrate (unit 4)
Fat (unit 5)
Protein (unit 6)
Energy: the capacity to do work, such as moving or heating something.
Calorie: the unit used to measure energy.

9. Figure 1-1 Caloric Values of Carbohydrate, Protein, Fat and Alcohol

10. Calculate calories 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

11. Calculate calorie percentages
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

12. Nutrients in Foods Vitamins (13) – unit 7
Organic, or carbon-containing, essential nutrients vital to life and needed in minute amounts.
Fat and water soluble
Minerals (16) – unit 8
Inorganic compounds, some of which are essential nutrients.
Major and trace
Water:
Provides the medium for life processes.

13. Table 1-1 The Vitamins and Minerals

14. Table 1-1 The Vitamins and Minerals (cont’d.)

15. 1.2 Nutrition and Health Promotion
Malnutrition
Any condition caused by an excess, deficiency, or imbalance of calories or nutrients
Diet-related diseases: heart disease, cancer, stroke, diabetes, and hypertension
Overnutrition
Calorie or nutrient overconsumption
Causes disease or increased risk of disease

16. Figure 1-2 The Leading Causes of Death in the United States

17. Nutrition and Health Promotion
Degenerative disease: chronic disease characterized by deterioration of body organs as a result of misuse and neglect
Contributing factors: poor eating habits, smoking, lack of exercise, and other lifestyle habits
Examples: heart disease, cancer, osteoporosis, and diabetes

18. Figure 1-4 Healthy Aging

19. Nutrition and Health Promotion
Lifestyle elements for optimal quality of life and longevity
Avoiding excess alcohol
Not smoking
Maintaining a healthful weight
Exercising regularly
Sleeping seven to eight hours a night
Eating breakfast
Eating nutritious, regular meals

20. 1.3 Eat Well Be Well: Eating Pattern for Longevity
Researchers studied Okinawans’ eating habits and lifestyles
Enough is enough: hara hachi bu (eat until 80 percent full)
Moderation and a healthful lifestyle
Do not smoke
Eat 80 percent plant-based diet: unrefined whole grains, soy, vegetables, and fruits, good fats
Remain active

21. Eat Well Be Well: Eating Pattern for Longevity
The Okinawan elders’ eating habits
500 calories less per day than Americans
Plenty of whole grains, 3.5 cups of vegetables, and 2 cups of fruits a day
Seaweed, coldwater fish, and other seafood choices at least three times a week
Soy foods in daily diet; poultry, eggs, pork, beef, and other meats in moderation
Plenty of water and tea; alcohol in moderation
Very few sweets

22. Eat Well Be Well: Eating Pattern for Longevity
Okinawans’ psychological and spiritual health
Socially engaged: strong bonds with family and friends
Strong sense of purpose

23. 1.4 A National Agenda for Improving Nutrition and Health
Lifestyle behaviors
Based on personal choices, habits, and customs: shaped by social forces
Health promotion
Focuses on changing human behavior: eat healthful diets, be active, get regular rest, etc.
Healthy People 2020
National health agenda
Priorities for maintaining good health

24. 1.4 A National Agenda for Improving Nutrition and Health (cont’d.)
Changes since Healthy People (published in 2000)
Life expectancy
Increased from 76 to 78.7 years
Death rates for heart disease, stroke, and certain types of cancer
Have declined
Obesity
Has increased: more than one-third of the population
Physical activity
Lower: 36 percent engage in no leisure-time physical activity
Consumption of fruits, vegetables, and whole grains
No improvement

25. 1.4 A National Agenda for Improving Nutrition and Health (cont’d.)

26. The Longevity Game page 14 of textbook part of Class Activities #1
what’s your final score?

27. 1.5 Understanding Our Food Choices
Hunger: the physiological need for food
Appetite: the psychological desire for food, which may be stimulated in response to the sight, smell, or thought of food even when you’re not hungry

28. Understanding Our Food Choices
Availability
Income, food prices, and convenience
Low income households at risk for undernutrition
Most convenience foods are more expensive than healthful foods, e.g., fruits and vegetables

29. Understanding Our Food Choices
Advertising and the media
Play a powerful role in influencing food choices
Aimed at selling products—not aimed at promoting healthful eating
Television: #1 source of nutrition information
Social and cultural factors
Influence of family, friends, and coworkers
Importance of religious customs

30. Figure 1-5 Consumer Sources of Nutrition Information

31. Understanding Our Food Choices
Personal values or beliefs
Worldview: importance of sustainability
Other factors that affect our food choices
Taste preferences
Psychological needs

32. Understanding Our Food Choices
Perceived barriers to healthful eating
Healthful foods are not always available from fast-food restaurants
It costs more to eat healthful foods
I’m too busy to eat healthfully
I hear too much conflicting information
Healthful foods don’t taste as good
The people I eat with do no eat healthful foods

33. 1.6 The Savvy Diner: You Can Afford to Eat Nutritious Foods—Tips
Save money and consume less fat and fewer calories
Examples of healthy basics: fat-free or low-fat milk; whole-grain breads; fresh, frozen, or canned vegetables; skinless, white-meat chicken; etc.

34. The Savvy Diner: You Can Afford to Eat Nutritious Foods—Tips
Shopping tips
Buy local foods and fresh foods in season
Shop from a list to help avoid buying unnecessary items
Read the ingredients list and Nutrition Facts label on packaged foods
Use “sell by” and “best if used by” dates to ensure quality and freshness
Shop the perimeter of the grocery store

35. 1.7 Nutrition Action: Good and Fast—A Guide to Eating on the Run
Strategies for eating healthfully away from home requires some planning
Don’t supersize
Think grilled, not fried
Hold the mayo
Avoid all-you-can-eat restaurants
“Just say no”
Balance fast-food meals with other food choices during the day

36. Nutrition Action: Good and Fast—A Guide to Eating on the Run
Split your order—share with a friend
Bring your lunch
Choose grab-and-go-foods
If all else fails, go for the obvious low-calorie choices