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Food Choices: Nutrients and Nourishment
BIOL 103 Chapter 1
What is Nutri<on?
• The science of foods (e.g. nutrients and other substances), including the rela<onships to health and disease; processes within the body (inges<on, diges<on, absorp<on, transport, storage, func<ons, and disposal of end products); and the social, economic, cultural and their components, and psychological implica<ons of ea<ng.
Factors that Influence Food Choices
1. Sensory 2. Cogni<ve 3. Gene<cs 4. Environmental 5. Health status
Why do we eat the way we do?
• Sensory 1. Flavor/Taste
2. Texture
3. Appearance
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Why do we eat the way we do?
• Cogni7ve 1. Learned food habits/food reward
2. Social factors 3. Comfort/discomfort foods
• Behavioral mo<ves
4. Adver<sing 5. Nutri<on and health beliefs
Why do we eat the way we do?
• Environment 1. Economics 2. Lifestyle 3. Availability 4. Cultural Influences 5. Religion
The American Diet • “Meats and potatoes” • Americans age 2 and older
consume, on average, 2157 calories (based on 2000 calories diet)
• How healthful is the “American” diet?
Too little: fruits, dairy, vegetables, whole grain foods
Too much: saturated fat, sodium, and sugar
Nutrients
• Defini<on: Any substance that provides nourishment essen<al for growth and the maintenance of life.
• Essen<al vs. Non-‐essen<al nutrient – Essen7al nutrient: ______________________ – Non-‐essen7al: _________________________
• How to determine if it is an nutrient?
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The six classes of nutrients (Problem Set#1, Q2)
1. Carbohydrates 2. Proteins 3. Lipids (fat) 4. Vitamins 5. Minerals 6. Water • Macronutrients vs. Micronutrients
General Func<ons of Nutrients (what do they do in our body)
1. Provide ____________ 2. Regulate ____________ processes 3. Build ______________ body structures
What does Organic mean?
• Organic or Inorganic? – What does it mean if food is organic, in science?
Carbohydrates • Carbohydrates: “hydrate
of carbon” – Made of sugar molecules
• Func<on: – ________________ for cells and <ssues
• Dietary sources: starches and sugars found in grains, vegetables, legumes (dry beans and peas), fruits, dairy products
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Lipids • Lipids (fats, oils, cholesterol,
phospholipids) – Made of: ______________
______________________ • Func<ons: 1. Energy storage as triglycerides 2. Carries fat-‐soluble vitamins 3. Provides structure for body
cells • Food sources: fats, oils,
meat, dairy, some plants (avocado, coconut)
Proteins
• Made of: ____________ • Func<ons: 1. Energy source 2. Structure for cells/<ssues/
body structures 3. Regula<on of body
processes
• Food sources: meats, dairy products, grains, legumes, vegetables.
Vitamins • Made of: carbon, hydrogen,
and any one or combo of the following (N, O, P, S, or other elements)
• Func<ons: 1. helps regulate body
processes 2. help extract energy from
carbs, fat, and proteins • Food sources: meats,
vegetables, grains, dairy, fats
Fat vs. Water-‐Soluble Vitamins
• Fat Soluble Vitamins – Stored in larger quan<<es
• Water Soluble Vitamins
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Minerals
• Inorganic substances • Func<ons:
1. Structure 2. Regula<on
• Food sources: all food groups
Dietary Minerals
– Macrominerals: Na, Cl, K, Ca, P, Mg – Microminerals or “trace minerals”: Fe, Zn, Cu, Mn, Mo, Se, I, Fl
Water
• Most important nutrient J
• Func<ons: 1. Temperature control 2. Lubrica<on of joints 3. Transporta<on of
nutrients and wastes
• Food sources: beverages, foods like fruits and vegetables.
Macronutrients
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Macronutrients: From Food to Fuel Energy in Food • We eat nutrients so that we can gain energy – Energy: capacity to do work – Q: Which nutrients contain sources of poten7al energy?
• Kcal vs. Calories • How do we measure energy in Nutri<on? – Kilocalories (kcal)
• 1000 calories = 1 kilocalorie • 1 kcal: the amount of energy/heat needed to raise the temperature of 1 kilogram (kg) of water by 1 degree Celsius.
Energy in Food Use calorie as a general term for energy and kilocalorie as a specific measurement or unit of that energy.
Problem Set #1, Q3
• A) Jeff is ea<ng a snack with 20g of carbohydrates, 5 grams of proteins, and 3 grams of fat. What is the total amount of available energy (in kcal) in his snack? (Note: you will need to show your work for full credit in an exam).
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Problem Set #1, Q3
B) Determine the percentages of kilocalories of carbohydrate, protein, and fat in Jeff’s snack.
Many of the leading causes of death can be avoided by good diet and exercise
More than 2/3 of U.S. Adults are overweight/obese Diet and Health
• Healthy: “a state of complete physical, mental, and social well-‐being AND not merely the absence of disease or infirmity.” (WHO)
• Disease – Acute: ____________________________ • Examples:
– Chronic: __________________________ • Examples:
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Diet and Health
• Factors that influence Obesity: 1. Behavior
1. Calorie imbalance 2. Sedentary lifestyle
2. Environment • Barriers to or opportuni<es for an ac<ve lifestyle
3. Gene<cs • Role of heredity
Diet and Health
• Physical Ac<vity – Role in long-‐term weight management • At least ____ mins/day of moderate ac<vity
– Weight-‐management • At least ____ mins/day of moderate ac<vity
– What is moderate ac<vity?
Common Study Designs used in Nutri<on Research (PS#1, Q 4 and 5)
1. Cell culture studies: effect of nutrients on cells 2. Animal Studies: effect of nutrients on animals 3. Epidemiological studies: study of disease/death rates
in popula<on groups 4. Case Control Studies: disease vs. those without disease 5. Clinical/Interven7on Trials: experimental vs. control
group – Placebo-‐controlled
Junk Science
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Evalua<ng Informa<on on the Internet
• There are no rules for pos<ng on the internet • Consider the source • Keep in mind the scien7fic method • Be on the lookout for “junk science” – May distort facts through omission of details