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V. Chan, MS, RD
Nutrition
Food Nutrients
Elements of food that may provide energy (fuel for the body), help repair & maintain the body, and further support growth
A science
How food nourishes the body
Malnutrition
Excess (overnutrition) and/ or deficiency (undernutrition) of food energy or nutrients (imbalance) Malnutrition can lead to severe health problems Can an obese child or adult be malnourished?
www.healthypeople.gov
Photosynthesis
Nutrients
Chemicals in foods utilized by our bodies for energy, support growth, maintenance, and repair of our tissues 6 classifications of nutrients
4 of the 6 are considered organic What does that mean? What are the 2 of the 6 considered to be inorganic?
Nutrients
Water Carbohydrate Fat (lipids) Protein Vitamins Minerals
Nutrients
Essential nutrients- nutrients that your body cannot make on its own or not enough of. Will need to ingest nutrients. Macronutrients- nutrients required in relatively large amounts.
Provide energy to our bodies Carbohydrates, lipids, proteins
Nutrients
Energy yielding nutrients- food that provided energy the body can use.
Carbohydrates Proteins Fats (lipids)
Calories
Energy measured in kilocalories (kcal). Kilocalorie- amount of energy required to raise the temperature of 1g of water by 1oC. On food labels, calorie actually refers to kilocalories.
Carbohydrates
Primary source of fuel for the body
especially for the brain and physical activity.
Provide 4 kcal per gram. Sources: grains (wheat, rice), vegetables, fruits, and legumes (lentils, beans, peas), milk products.
Proteins
Proteins- chains of amino acids.
Essential amino acids
Proteins can supply 4 kcal of energy per gram, but are not a primary energy source. Proteins are an important source of nitrogen.
Proteins
Proteins are important for
Building cells and tissues Maintaining bones Repairing damage Regulating metabolism
Protein sources: meats, dairy products, eggs, seeds, nuts, and legumes.
Fats
Include triglycerides, phospholipids, sterols. Insoluble in water. An important energy source during rest or low intensity exercise. Provide 9 kcal per gram.
Fats
Stored as adipose tissue (body fat). Provide fat-soluble vitamins and essential fatty acids. Dietary fats: butter, margarine, oils.
Vitamins
Organic molecules assisting in regulating body processes:
critical in building and maintaining healthy bones and tissues support immune system ensure healthy vision
Vitamins
Fat-soluble vitamins:
Vitamins A, D, E and K Dissolve easily in fats and oils
Vitamins
Water-soluble vitamins:
Vitamin C and the B vitamins Remain dissolved in water
Excess water-soluble vitamins are eliminated by the kidneys and cannot be stored in our bodies.
Regular intake required to avoid deficiency Toxicity rarely occurs
Minerals
Inorganic substances required for body processes. Minerals include sodium, calcium, folic acid, iron, potassium, zinc, and magnesium. Minerals have physiological functions, such as fluid regulation, energy production, bone structure, muscle movement, and nerve functioning.
Minerals
We require at least 100 mg per day of the major minerals such as calcium, phosphorus, magnesium, sodium, potassium, and chloride. We require less than 100 mg per day of the trace minerals such as iron, zinc, copper, selenium, iodine, and fluoride.
Water
Inorganic nutrient, essential for survival Involved in many body processes:
fluid balance and nutrient transport nerve impulses body temperature removal of wastes muscle contractions chemical reactions
Food Types
Whole Foods- basic foods that form the basis of a nutritious diet Enriched Foods/ Fortified Foods- nutrients added to foods to ensure growth Fast Foods- take out foods from restaurants
Foods tend to be high in fat and salt
Food Types
Medical Foods- foods made specifically for those who may have a medical disorder and is prescribed by a physician Natural Foods- no legal term to define. Word often used to describe pure, wholesomeness foods Staple Foods- foods consumed frequently or daily
Food Types
Processed Foods- foods that are processed, by means of altering texture, removing bran, adding additives, etc Organic Foods- foods grown without pesticides or fertilizers Organic Foods- In a chemical perspective, foods that contain carbon elements http://www.usatoday.com/news/health/stor y/2012-09-03/organic-foodhealth/57557912/1
Food availability, convenience, and the economy are affecting many food choices in todays world
Laboratory Studies perform studies under controlled conditions to pinpoint causes and effects
Lab based studies usually include animal studies Lab based studies can also include in vitro studies
Behavior Change
Precontemplation Contemplation Preparation Action Maintenance Adoption Terms Self- Efficacy Locus of Control Lapses
Reliable Organizations
Centers for Disease Control and Prevention (CDC) National Health and Nutrition Examination Survey (NHANES) Behavioral Risk Factor-Surveillance System (BRFSS) National Institutes of Health (NIH)