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Nutrition is the study of foods, their nutrients
and other chemical constituents, and the
effects of food constituents on health.
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Food is a basic need of humans.
Foods provide energy (calories), nutrients,
and other substances needed for growth and
health.
Health problems related to nutrition originate
within cells.
Poor nutrition can result from both
inadequate and excessive levels of nutrient
intake.
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Humans have adaptive mechanisms for
dealing with fluctuations in nutrient intake.
Malnutrition can result from poor diets and
disease states, genetic factors, or a
combination of these causes.
Some groups of people are at higher risk of
becoming inadequately nourished than
others.
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Poor nutrition can influence the development
of certain chronic diseases.
Adequacy, variety, and balance are key
characteristics of a healthy diet.
There are no “good” or “bad” foods.
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Heart Disease – high animal (saturated) fat
and cholesterol intakes; low intakes of certain
vitamins and minerals and vegetables and
fruits; excessive body fat.
Cancer – Low vegetable, fruit, and fiber
intakes; excessive body fat and alcohol
intake.
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Diabetes (primarily in adults) – Excessive
body fat; low vegetable and fruit intake; high
saturated fat intake.
Cirrhosis of the liver – Excessive alcohol
consumption; poor overall diets.
Hypertension (high blood pressure) – High
sodium (salt) and alcohol intake; excessive
levels of body fat.
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Iron-deficiency anemia – Low iron intake.
Tooth decay and gum disease – Excessive and
frequent sugar consumption; inadequate
flouride intake.
Osteoporosis – Inadequate intakes of calcium
and vitamin D.
Obesity – Excessive calorie intake and highfat diets.
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Aim for fitness…
◦ Aim for a healthy weight.
◦ Be physically active each day.
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Build a healthy base…
◦ Let the Pyramid guide your food choices.
◦ Choose a variety of grains daily, especially whole
grains.
◦ Choose a variety of fruits and vegetables daily.
◦ Keep food safe to eat.
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Choose sensibly…
◦ Choose a diet that is low in saturated fat and
cholesterol and moderate in total fat.
◦ Choose beverages and foods to moderate your
intake of sugars.
◦ Choose and prepare foods with less salt.
◦ If you drink alcoholic beverages, do so in
moderation.
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Nutrition labels are required on all foods and
dietary supplements sold in the United States.
Nutrition labeling rules allow health claims to
be made on the packages of certain food
products.
Nutrition labels contain all of the information
people need to make healthy decisions about
what to eat.
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“Free” does not mean zero. Foods that are
calorie-free or fat-free on their ads may have
a limited amount of calories per serving.
“Lite” or “Light” must contain 1/3 the calories
or ½ the fat per serving of the original version
or a similar product.
“Reduced” must contain at least 25% less per
serving than the reference food.
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Everyday Health with Jillian Michaels Understanding Nutrition Labels
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Gram for gram, carbohydrates provide the
body with more energy than protein does.
A teaspoon of butter has a higher caloric
value than a teaspoon of margarine.
Energy can be neither created nor destroyed.
It can, however, change from one form to
another.
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A calorie is a unit of measure used to express
the amount of energy produced by foods in
the form of heat.
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Basal metabolism
Physical activity
Dietary thermogenesis
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This makes up the bulk of most people’s
need for calories – usually 60 to 80%.
A quick estimate is as follows:
◦ For men: Multiply body weight in pounds by 11.
◦ For women: Multiply body weight in pounds by 10.
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This accounts for the second highest amount
of calories we expend.
Three basic lifestyles:
◦ “inactive” about 30% of basal metabolism
◦ “average” about 50% of basal metabolism
◦ “active” about 75% of basal metabolism
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Calories expended for dietary thermogenesis
are estimated at 10% of the sum of basal
metabolic and usual physical activity.
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Determine the number of calories that you
need each day.
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If you are maintaining your weight, the
number of calories you need is the number
you generally consume. This is a state of
energy balance.
Energy balance can be effected by
◦ Smoking
◦ Lean muscle mass
◦ Genetic makeup
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Underweight, normal weight, and overweight
are generally defined based on weight-forheight.
Obesity is primarily based on body fat
content.
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For women: begin with 5 feet equals 100
pounds, and then add 5 pounds for each
additional inch of height. The standard weight
is plus or minus 10% of this amount.
For men: Begin with 5 fee equals 106 pounds,
and then add 6 pounds for each additional inch
of height. The standard weight is plus or minus
10% of this amount.
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Formula: weight (lb) / [height (in)]2 x 703
Calculate BMI by dividing weight in pounds
(lbs) by height in inches (in) squared and
multiplying by a conversion factor of 703.
This is the same for men or women.
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Everybody needs some body fat.
3 to 5% for men
10 to 12% for women
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Locate your waist: the smallest circumference
below the last rib of the rib cage and above
the navel.
Locate your hips: measured across the largest
circumference of the buttocks.
Measure your waist and hips.
Divide your waist circumference by your hip
circumference.
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For women: less than 0.80
For men: less than 0.95
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Theoretically, about 3500 calories is equal to
one pound of weight.
To lose one pound per week, you need to
consume 3500 calories less that week than
you use. You can break this into a calorie
deficit of 500 calories per day that you burn
more than you consume.
As we eat less, our bodies expend calories at
a slightly lower rate. This is known a survival
instinct that is ingrained in our bodies. They
fear starvation.
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Ask Jillian Calories In vs. Calories Out
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When you are trying to lose, or even gain,
weight you should never dramatically adjust
your calorie intake.
Always make changes by 10%.
Diet and exercise CAN work by itself. You do
not need supplements, diet plan foods
shipped to you, or a group of people to tell
you what to do after you pay them money.
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It is not true that you can achieve any body
weight or shape you desire if you work hard
enough.
Half the women in the U.S. wear size 14 to
26, yet many clothing models and actresses
are severely underweight.
The best way to prevent obesity is to become
more accepting of people of different sizes
and shapes.
Healthy is not in a clothes size or even a
weight.