Introduction to Human Nutrition Course Web Page Chapter Outline Nutrition defined (1.1) Nutrition and health (1.1, 1.6) Healthy People 2020 goals (1.5) Classifying the nutrients (1.2) Nutritional research Hunger and appetite (1.7) Factors impacting food choices, small group exercise 2 Nutrition Defined – the science of foods and their relationship to health and disease Nutrition Study the: Nutrients in the foods action of foods and the nutrients in the body 3 Nutrition Defined Actions in the body include: Ingestion Digestion Absorption Transport Metabolism Excretion 4 Nutritional Goals Quality intake that allows you to function at your best and promotes health. Intake that provides adequate levels of each nutrient Quantity of intake that promotes a healthy body weight. 5 Diet and Health Diet - the foods one consumes •The quality of your daily diet affects the risk of chronic diseases Meaning…..The food choices you make daily have a cumulative impact on your health 6 Nutrition and Health Chronic health issues associated with diet include: Cardiovascular disease • Heart disease and stroke Hypertension Obesity Type II Diabetes Osteoporosis See pages 5/6 7 Leading Causes Death - US 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Heart disease: 597,689 Cancer: 574,743 Chronic lower respiratory diseases: 138,080 Stroke (cerebrovascular diseases): 129,476 Accidents (unintentional injuries): 120,859 Alzheimer's disease: 83,494 Diabetes: 69,071 Kidney diseases: 50,476 Influenza and Pneumonia: 50,097 Intentional self-harm (suicide): 38,364 8 CDC, 2010 data Improving your Health Goal is to reduce the number of risk factors that are in your control Risk factor = something that statistically increases the incidence of a disease • Risk factors may not be the cause of the disease 9 Improving Health Risk factors in your control: Smoking Alcohol intake Over-consumption of calories Physical inactivity Poor quality diet 10 Improving Health Risk factors you cannot control: Age Gender Genetics (family history) Ethnicity 11 Nutrition in the US Obesity, adults, 1988–94 to 2009–10 Decrease desired 12 Sodium Consumption Target: 2,300 milligrams 13 Healthy People 2020 Americans with a healthful diet: Consume 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. Limit the intake of saturated and trans fats, cholesterol, added sugars, sodium (salt), and alcohol. 14 Healthy People 2020 Limit caloric intake to meet caloric needs. All Americans should avoid unhealthy weight gain, and those whose weight is too high may also need to lose weight 15 What’s Considered Food? Foods are a source of energy (calories) contain nutrients and are derived from plant or animal sources Nutrients are substances in foods that support health used by the body for energy, and to support growth, maintenance and repair of body tissues ~ 40 nutrients identified at this time 16 Classifying Nutrients nutrients – nutrients the body either cannot make or cannot make enough of to meet its needs. Essential These nutrients must be obtained from foods (ingested in some manner) Examples: • Vitamins • Calcium, iron, and other minerals • Some of the amino acids 17 Essential Nutrients To be classified as an essential nutrient: The biological function of nutrient is known Omission from the diet leads to a decline in a biological function Return of the nutrient restores the biological function 18 Classifying Nutrients There are 6 Classes of Nutrients 1. 2. 3. 4. 5. 6. Carbohydrates Lipids (fats) Proteins Vitamins Minerals Water 19 Body Composition 20 Describing the Nutrients There are several ways to classify the classes of nutrients. Essential or nonessential Organic or inorganic Macronutrient or micronutrient Energy yielding or not 21 Classifying Nutrients nutrients – body can make from other nutrients ingested Nonessential Examples: • Cholesterol • Some amino acids 22 Classifying Nutrients by Composition Organic nutrients - contain carbon • Carbohydrates • Lipids • Proteins • Vitamins Inorganic nutrients - do not contain carbon • Minerals • Water 23 Quantity Needed Macronutrients: need in relatively large amounts Carbohydrates, lipids, proteins Micronutrients: need in relatively small amounts All other nutrients 24 Classifying Nutrients Energy-yielding nutrients (3): Carbohydrates Fats (lipids) Proteins Where does the energy come from? 25 A little more on energy Measure energy in kilocalories in U.S. What most think of as a “calorie” is really a kilocalorie Kcal = amount of energy needed to raise the temperature of 1 kg of water by 10C Measure energy in kilojoules (kJ) in most other countries 26 Energy in the Body The body uses the energy yielding nutrients to fuel all activities All energy yielding nutrients are “caloric”. If more energy is ingested than is needed to fuel body activities the extra energy is stored as _________ and ________ occurs. 27 Energy-Yielding Nutrients 28 Energy-Yielding Nutrients Carbohydrates: C, H, O 4 kcal/gram Body’s primary source of energy • Use as glucose • Glucose is the brain’s only source of energy Carbohydrate stores are limited ~12-24 hours (in liver and muscle) Open to pages 8/9 29 Classes of Carbohydrates Simple sugars Monosaccharides and disaccharides Complex carbohydrates Starch Fibers Carbohydrate rich foods…….. 30 Lipids Lipids – fats and oils: C, H, O 9 kcal/gram Body’s alternate source of energy • Use fat along with glucose as an energy source most of the time Stores are unlimited 31 Types of Lipids – solids Oils – liquids Saturated (solids/fats) Fats No carbon to carbon double bonds Unsaturated (liquids/oils) Carbon to carbon double bond(s) present Lipid rich foods? 32 Proteins Proteins: C, H, O, N, S 4 kcal/gram (same as _______) Body’s least desirable source of energy • WHY? ……. Protein is used for energy only when carbohydrate is NOT available as an energy source. Protein rich foods? 33 Energy-Yielding Non-nutrient Alcohol – 7 kcal/gram Non-nutrient because it has no required function and it interferes with growth, maintenance and repair of the body Alcohol’s metabolites are harmful 34 Evaluating a Food Label _____ grams carbohydrate _____ grams fat _____ grams protein TOTAL KCAL: ____________ 35 6 Classes of Nutrients • • • Carbohydrates Lipids (fats and oils) Proteins Vitamins Minerals Water Pages 8/9 36 Vitamins Essential Organic, micronutrient may contain C, H, O, N, P, S…. Not energy-yielding Help reactions occur in the body/cells Can be water-soluble or fat-soluble Examples: 37 Minerals Essential, not energy-yielding Inorganic, micronutrient Major minerals: Ca, P, Na Trace minerals: Fe, Zn (<100 mg/day) Some form compounds -> structural • Ca and P in bones and teeth Some are ions in fluids ->electrolytes Na, K….nerve and muscle function Indestructible 38 Water Water (H2O) Essential Organic or inorganic? Noncaloric We are ~60% water 39 Not everyone has access to clean water 40 Other important substances in foods Phytochemicals Substances in plant foods that are associated with health • Area of MUCH research and false claims! See page 12 41 Food Choices Small group exercise What influences your food choices each day? Why do you eat what you eat? Get into groups of ~4 and make a list of what impacts your food choices most days. 42 Food Choices 1. 2. 3. 4. 5. 6. 7. Personal preferences Habit Ethnic heritage Tradition Social interactions or pressure Availability Convenience Economy $ 9. Positive or negative associations 10. Emotional Comfort 11. Values -Religious, 8. political, environmental Health concerns 13. Nutritional value 12. 43 HAITI 44 CHINATOWN - PHILADELPHIA 45 46 Zambia 47 48 49 50 51 LOUISIANA 52