Chapter 1

Nutrition: Everyday Choices

Nutrition Terms
Nutrition is a science that studies the interactions between living organisms and food. Nutrients and energy are provided by food. Energy is measured in calories. Essential nutrients must be provided by diet.

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Nutrient Density

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Phytochemicals
Phytochemicals: substances found in plant foods that are not essential nutrients but may have health-promoting properties

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Functional Foods
Functional foods: foods that have healthpromoting and/or disease-preventing properties beyond basic nutritional functions

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Food or Dietary Supplement?

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What influences food choices?

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Classes of Nutrients: Macronutrients: Carbohydrates, Lipids and Protein

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Classes of Nutrients: Macronutrients: Carbohydrates, Lipids and Protein

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Classes of Nutrients: Macronutrients: Carbohydrates, Lipids and Protein

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Classes of Nutrients: Micronutrients: Vitamins, Minerals and Water

Micronutrients provide no energy but are necessary for proper functioning of the body. Micronutrients include vitamins and minerals. Micronutrients are very important for good health, but are required in small amounts. Micronutrients can be found in most fresh foods.

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What Nutrients Do

Nutrients: Provide energy Form body structure Regulate physiological processes

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What Nutrients Do

Lipid: Hormone Testosterone

Made from cholesterol (Lipid) Regulate body process : Sperm production, secondary sex characteristics like facial hair, deep voice And increased muscle mass.
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What Nutrients Do: Provide Energy

Working together, macronutrients and micronutrients help the body stay healthy. Biochemical reactions in the body help to release the energy contained in carbohydrates, fats and proteins. Energy is used to maintain body functions, fuel physical work and to repair the body. If more energy is consumed than is needed, over time, body weight will increase.
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 Most of the weight of the body is due to water, fat and protein. Nutrients help to form and maintain the shape and structure of the body. Proteins form ligaments and tendons that hold bones together and attach muscles to bones. At the cellular level, lipids and proteins make up

What Nutrients Do: Form Structures

the membranes that surround cells.

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What Nutrients Do: Regulate Body Processes

All the reactions that occur in the body are called metabolism. The proper regulation of metabolism is called homeostasis. Each nutrient plays a role in helping to maintain homeostasis. Water helps to regulate temperature. Protein, vitamins and minerals help to speed up or slow down metabolic reactions.
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Diet and Health: Undernutrition

Iron deficiency - Anemic

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Starvation

Diet and Health: Overnutrition

Obesity

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Health: Genetics and Lifestyle

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Choosing a Healthy Diet: Calories In = Calories Out

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Eat a variety of foods Snack on something other than chips. Try trail mix that contains fruit and nuts. Add almonds and dried cranberries to your salad. Try a new vegetable or fruit each week. Tired of carrots? Try jicama. Vary your protein sources. Have fish one day and beef the next, or skip the meat and have beans. Balance your choices Going out to dinner? Have a salad for lunch. Add a vegetable instead of pepperoni to your pizza. When you have cookies for a snack, have fruit for dessert. Had soda with lunch? Have milk with dinner. Practice moderation Push back from the table before you are stuffed and go for a walk. Reduce your portions by using a smaller bowl. Skip the seconds or split your restaurant meal with a friend. If you eat some extra fries, take some extra steps.

What Should I Eat?

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Nutrition is a Science
Nutrition is a science. Developing an understanding of the processes in nutritional science will help us to understand the relationship between nutrition and health. Understanding nutritional processes will help us to make wise nutrition decisions.

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The Scientific Method

Advances in nutrition are made using the scientific method. The scientific method uses an unbiased approach to examine the interaction of food, nutrients and health. The steps in the scientific method are:
Observation Hypothesis Theory
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The Scientific Method

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What makes a valid experiment?

A well-conducted experiment requires: Quantifiable Data
- Can we measure the information in a scientific manner?

Appropriate Experimental Population

- Is the population large enough and pertinent to the study?

Proper Controls
- Can we ensure that the population ate or drank what we said they did?
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Types of Nutrition Studies

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Types of Nutrition Studies

Epidemilogical Study Nutritional clinical Trials: Factors affecting the health and illness of populations

Biochemistry and Molecular Biology Study on chemical reactions and synthesize molecules How nutrients genes
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Identifying Reliable Nutrition Information

For example, can you really lose forty pounds in one week
Does the information make sense? Where did the information come from?

Information from personal testimony or from one health care professional is probably not reliable.

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Identifying Reliable Nutrition Information

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How does this meal fit into a healthy diet?

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End of Chapter 1
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