Chapter 1 Power Point

© 2016 Pearson Education, Inc.

Chapter 1 Lecture

Chapter 1:Nutrition: Making It Work for You

Learning Outcomes

1. Define the term nutrition and explain why nutrition is important to health.

2. Identify the six classes of nutrients essential for health.

3. Identify the characteristics of a healthful diet.

4. Compare and contrast the six types of Dietary Reference Intakes for nutrients.


Learning Outcomes

5. Describe the Dietary Guidelines for Americans and discuss how these Guidelines can be used to design a healthful diet.

6. Identify the food groups in the USDA food patterns and the amounts adults should eat each day.

7. Explain how to read and use the Nutrition Facts panel found on food labels.


Learning Outcomes

8. List at least four sources of reliable and accurate nutrition information.

9. Describe the steps of the scientific method used in research studies.


What Is Nutrition and Why Is It Important?

• Nutrition: the science of the study of food, including• how food nourishes our bodies• how food influences our health



• Nutrition is one of several factors supporting wellness.

• Wellness: multidimensional state of being• Physical, emotional, and spiritual health

• Critical components of wellness:• Nutrition• Physical activity










Insert Figure 1.4

What Are Nutrients?

• Nutrients: the chemicals in foods that are critical to human growth and function• Carbohydrates• Fats• Proteins

• Vitamins• Minerals• Water


Energy from Nutrients

• We measure energy in kilocalories (kcal).• Kilocalorie: amount of heat required to raise the

temperature of 1 kg of water by 1ºC• On food labels, "Calories" actually refers to

kilocalories (kcal).


What Are Nutrients?


What Are Nutrients?

• Macronutrients: nutrients required in relatively large amounts• Provide energy to our bodies• Carbohydrates, fats, proteins

• Micronutrients: nutrients required in relatively small amounts• Vitamins, minerals


Carbohydrates

• The primary source of fuel for the body, especially for the brain

• Provide 4 kcal of energy per gram• Many are rich in fiber and phytochemicals • Found in grains, vegetables, fruits, legumes,

seeds, nuts, and dairy


Fats

• An important energy source during rest or low-intensity exercise

• Provide 9 kcal of energy per gram • Solid fats

• Butter, lard, and margarine• Liquid fats

• Vegetable oils• Cholesterol is produced by the body.


Proteins

• Can supply 4 kcal of energy per gram but are not a primary energy source

• Proteins are important for: • building cells and tissues• maintaining bones• repairing damaged structures• regulating metabolism

• Protein sources include meats, dairy products, seeds, nuts, and legumes.


Vitamins

• Vitamins: compounds containing carbon that assist in regulating body processes

• Vitamins are micronutrients that do not provide energy to our bodies, but assist in the conversion of carbohydrates, fats, and protein into energy.• Fat-soluble vitamins • Water-soluble vitamins


Vitamins


Minerals

• Minerals: substances that do not contain carbon and are not broken down during digestion or destroyed by heat or light

• Functions include energy production, fluid regulation, and bone structure

• Major Minerals• More than 100 mg per day required

• Trace Minerals• Less than 100 mg per day required


Minerals

• Chemical elements or compounds such as calcium, phosphorus, magnesium, sodium, potassium, and chloride

• Humans require less than 100 mg per day of the trace minerals such as iron, zinc, copper, iodine, and fluoride.


Minerals


Water

• Water supports all body functions and is necessary for health and survival.

• Water is involved in many body processes, including:• fluid balance• nerve impulses• muscle contractions

• nutrient transport• removal of wastes


What Is a Healthful Diet?

• A healthful diet provides the proper combination of energy and nutrients.

• A healthful diet is:• adequate• moderate• balanced• varied


A Healthful Diet Is Adequate

• An adequate diet provides enough energy, nutrients, fiber, and vitamins to maintain health.

• A diet adequate in many nutrients can still be inadequate in a few – sometimes key – nutrients.


A Healthful Diet Is Moderate

• Moderation means a diet which contains the right amounts of foods for maintaining proper weight and optimizing the functions of our bodies.


A Healthful Diet Is Balanced

• A balanced diet contains the right combination of foods providing the proper balance of nutrients.


A Healthful Diet Is Varied

• Variety refers to eating different foods each day. • By trying new foods on a regular basis, we

optimize our chances of consuming the multitude of nutrients our body needs.


How Can You Design a Diet that Works for You?• Dietary Reference Intakes (DRIs) are U.S. and

Canadian lists of dietary standards.• DRIs identify the amount of a nutrient to:

• prevent deficiency disease• reduce the risk of chronic disease


How Can You Design a Diet that Works for You?• DRIs consist of six values:

• Estimated Average Requirement (EAR)• Recommended Dietary Allowance (RDA)• Adequate Intake (AI)• Tolerable Upper Intake Level (UL)• Estimated Energy Requirement (EER)• Acceptable Macronutrient Distribution Range

(AMDR)


Use the DRIs to Calculate Your Nutrient Needs


Click on the DRI Determination link separate from this power

point.

Use the DRIs to Calculate Your Nutrient Needs• Estimated Average Requirement (EAR)

• The average daily intake level of a nutrient that will meet the needs of half of the people in a particular category

• Recommended Dietary Allowance (RDA)• The average daily intake level required to

meet the needs of 97–98% of people in a particular category


Use the DRIs to Calculate Your Nutrient Needs• Adequate Intake (AI)

• The recommended average daily intake level for a nutrient; used when the RDA is not yet established

• Tolerable Upper Intake Level (UL)• The highest average daily intake level that is

not likely to have adverse effects on the health of most people


Use the DRIs to Calculate Your Nutrient Needs• Estimated Energy Requirement (EER)

• The average dietary energy intake (kcal) to maintain energy balance

• Acceptable Macronutrient Distribution Range (AMDR)• Describes the portion of the energy intake

that should come from each macronutrient


Use the DRIs to Calculate Your Nutrient Needs


Follow the Dietary Guidelines for Americans

• Dietary Guidelines for Americans provide general advice for nutrition and health from:• U.S. Department of Health and Social

Services• U.S. Department of Agriculture

• Designed to:• promote health• reduce risk of chronic diseases• reduce prevalence of overweight and obesity



• Balance Calories to maintain weight• Choose nutrient-

dense foods



• Limit sodium, fat, sugars, and alcohol.• Keep daily sodium intake below 2,300 mg.• Keep saturated fat less than 10% of total

calories.• Consume less than 300 mg of cholesterol.• Limit foods high in added sugars.• When drinking alcohol, consume moderately.

• 1 drink per day for women• 2 drinks per day for men



• Another goal of the Dietary Guidelines is promoting healthful foods while stressing a reduction in caloric intake.• Increase fruits and vegetables.• Increase whole grain consumption.• Use fat-free or low-fat dairy alternatives.• When choosing proteins, aim for low fat.• Choose foods with adequate fiber and the

nutrients potassium, calcium, and vitamin D.



• Follow healthy and safe eating patterns.• No single healthy pattern fits everyone.• Food safety.

• Clean everything!• Separate raw and cooked foods during prep time.• Cook foods thoroughly to kill bacteria.• Chill perishable foods promptly.


The USDA Food Patterns

• A teaching plan to help people design healthy eating patterns

• The common visual representation is "MyPlate".• Replaced the prior graphic ("MyPyramid")• MyPlate is an interactive food guidance

system (www.choosemyplate.gov) based on the 2010 Dietary Guidelines and the Dietary Reference Intakes.


http://www.choosemyplate.gov/


• Eat in moderation to balance calories.• Eat a variety of foods.• Consume the correct proportions.• Personalize your eating plan.• Increase physical activity.• Set goals for improving food choices and lifestyle.



• The five food groups emphasized are:• grains• vegetables• fruits• dairy foods• protein foods


The USDA Food Patterns –Mediterranean Diet

1. What are the characteristics of a Mediterranean diet that can reduce the risk for heart disease by 30%?

2. What dietary recommendations would you give to someone who wants to reduce his/her risk for heart disease?

3. What methods can be used to increase intake of protein rich foods and healthy fats?





• Emphasize the concept of empty Calories• Calories from solid fats or added sugars that

provide few or no nutrients• Should be limited to a small percentage of

your Calorie and nutrient needs







• Number and size of servings• An ounce-equivalent (oz-equivalent) is a

serving size of 1 ounce, or its equivalent.• Amounts vary by food groups, due to the

relative density of different foods.• No national standardized definition for a

serving size exists for any food.





1. Discuss whether or not the government should regulate the sale of large serving sizes at restaurants (such as the size of sugary drinks).

2. Discuss creative ways companies can educate consumers regarding appropriate serving sizes of their food products.

3. In what ways should the FDA be involved in educating consumers about serving size?








Read Food Labels


Click on the Reading Labels link separate from

this power point.

Read Food Labels


How to Read and Use the Nutrition Facts Panel• The Nutrition Facts Panel contains the nutrition

information required by the FDA.• This information can be used in planning a

healthful diet.


How to Read and Use the Nutrition Facts Panel


How to Read and Use the Nutrition Facts Panel• Serving size and servings per container

• Used to plan appropriate amounts of food• Standardized serving sizes allow for

comparisons among similar products.• Total calories and calories from fat per serving

• Used to determine if a product is relatively high in fat


How to Read and Use the Nutrition Facts Panel• List of nutrients

• Fat (total and saturated)• Cholesterol• Sodium• Carbohydrates• Protein• Amount and type of vitamins and minerals


How to Read and Use the Nutrition Facts Panel• The Percent Daily Values (%DV)

• Describe how much a serving of food contributes to your total intake of a nutrient

• Based on a 2,000-kcal food intake pattern• Footnote

• Contains general dietary advice for all people• Also compares a 2,000-Calorie diet with a

2,500-Calorie diet


Food Labels Can Contain a Variety of Claims






Where Can You Turn for Nutrition Advice?

• Quackery:• Misrepresentation of a product, program, or

service for financial gain; you must be an informed, skeptical consumer.

• www.quackwatch.com


http://www.quackwatch.com/


• Trusted experts are educated and credentialed:• Registered dietitians• Nutritionists• Graduate degrees in nutrition• Physicians



• Government Agencies• The Centers for Disease Control and

Prevention in Atlanta, Georgia• The National Institutes of Health in Bethesda

Maryland



• Other reliable sources include government and professional organizations, such as:• Academy of Nutrition and Dietetics• Centers for Disease Control and Prevention• National Institutes of Health• American Society for Nutrition• American College of Sports Medicine


How Can You Interpret Results of Research Studies?• The scientific method is a standardized, multi-

step process that involves the following steps:• observation of a phenomenon• a hypothesis (research question) to test• experiments to test the hypothesis• after extensive research, a theory may be

developed


The Scientific Method


Various Types of Research Tell Different Stories• Establishing guidelines and understanding the

role of nutrition in health involves ongoing experimentation.

• Different types of research studies tell different stories:• animal studies • human studies • observational studies• case-control studies• clinical trials


Date post:	16-Aug-2015
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