BIOD 121 (Portage): Module 1

What is nutrition? Nutrition by definition is the science that links foods to health and disease. When is nutrition important? from conception to death 00:02 01:33 When considering one's health, five dimensions can be evaluated: physical health, intellectual health, emotional health, social health, and spiritual health. physical health - body's ability to perform daily functions for survival intellectual health - the cognitive ability to learn and adapt emotional health - the ability to express or suppress emotion social health - ability to interact with others spiritual health - purpose for human existence, cultural practices What is the difference between food and nutrients? Food provides energy in terms of calories, while nutrients are substances found in food that provide the materials for building and maintaining our bodies and regulating of key metabolic processes that sustain life. What two motives drive people to eat certain foods? (it isn't nutritional value) taste and texture Nutrients substances in food Why do we get hungry? 1) hunger 2) appetite hunger internal drive often experienced as a negative sensation such as churning, growling, or a painful sensation in the stomach appetite external drive often related to pleasant sensations associated with food and can lead us to eat even if we are not hungry satiety the feeling of being full hypothalamus a region of the brain that plays a role in hunger as well the feeling of being full gastrointestinal tract (GI) the main site in the body used for digestion and absorption of nutrients 00:02 01:33 Upgrade to remove ads Only $35.99/year stomach plays a major role in satiety and weight regulation (expands as it starts to fill with food adding to the feeling of satiety) hormones compounds secreted into the bloodstream by one type of cell that acts to control the function of another type of cell. Hormones that increase hunger ghrelin, endorphins, neuropeptide-Y Hormones that decrease hunger (cause satiety) leptin, serotonin, cholecystokinin (CCK) Leptin alerts the brain to turn off the hunger center and activates the satiety center when consuming a meal - produced in adipose cells (fat cells) Ghrelin is produced by the stomach and has an opposing role: Traveling to the brain, it stimulates the hunger center as it deactivates the satiety center appetite is defined as psychological external influences that encourage us to find food and consume it In general, there are four types of external forces that influence our eating habits: sensory, cognitive, environmental, health status sensory flavor, texture, and appearance - taste (sweet, sour, bitter, salty, or umami (ooh-ma-mee) - umami means meaty sensation. This is very individualized. Some people prefer salty foods while others opt for sweet. Our taste preferences are mainly determined by our genetic makeup.) - smell - texture (soft, hard, crunchy, or slimy) - color - moisture - temperature cognitive Habits: Routines are tied to our food choices. Most of us eat about 100 basic foods. Most often the habits are learned from family routines. What you eat likely reflects eating habits learned from your parents. Comfort foods: Early influences expose us to a variety of foods that we relate to people, places, and events. Many of our diet habits begin during childhood, and the memories carry through for the rest of our lives. Consuming our favorite foods can make us feel better, provide security, decrease anxiety, and relieve stress. Positive or negative feelings associated with particular foods may begin in childhood but persist throughout our lifetime. Advertising: This is a major media tool used to influence our food choices in terms of intake as well as what we purchase. Advertisements aimed at children are a major marketing strategy. The U.S. food industry spends billions of dollars each year on advertising. Some of the most popular food items advertised are high in sugar or fat. Social factors: It is rare to attend any type of social event and not find food. The occasion may be happy, sad, or business related, but society seems to dictate that food must be served. Social factors have a strong influence on what we eat. Much of this is learned from parents and influenced by peers. In addition, time is limited for many of us, and the food industry has responded by providing many convenient options for consumers. Supermarkets now provide many options for time-pressed consumers in the form of microwavable meals and snacks, prepackaged vegetables, quick prep frozen products, and home-style meals. Nutritional value: Individual choices can be determined by stage in the life cycle, health status, educational background, and social status. Nutrition information provided on food labels can aid consumers who are trying to make healthy food choices. environmental Economics: This plays a major role in our food choices. Families with higher incomes typically spend more money on meals eaten away from home. The types of food purchased are often affected by income. Lifestyle: Nuclear family, single-parent household, single-career women, and elderly individuals all have different lifestyles. Time, convenience, and income influence our lifestyles and food choices. Cultural/religious beliefs: Culture defines our attitudes, and it is the strongest influence on food preferences. Food may have a symbolic meaning related to family traditions, social status, experience, customs, and health. The culture in which we are raised has a major impact on what foods we prefer. In all cultures, eating is a primary way of maintaining social relationships. Environment: For many of us a weekly trip to the supermarket is taken for granted. However, people who live in very rural or inner-city areas may not have a grocery store near. In this instance, choices become very limited, and it is difficult to purchase fresh fruit and vegetables as well as other staples at reasonable costs. Location and climate affect food costs, which in turn determines food choice. health status - physical restrictions related to disease - declining taste sensitivity related to age or medications - age and gender Nutrients in food are vital to our well-being as they are used by our bodies to (1) promote growth and development; (2) maintain tissue, cells, and bone; (3) fuel the body for physical and metabolic work; (4) regulate body processes essential nutrients nutrients that are vital for sustaining our health -there are 45 of these There are six classes of nutrients that serve three general functions: (1) to provide energy, (2) to regulate body processes, (3) to contribute to cellular and body structure Nutrients can be also classified as macronutrients or micronutrients, organic or inorganic macronutrient needed in large amounts in the body micronutrient needed in small amounts in the body organic a compound that contains carbon and hydrogen inorganic any substance that does not contain carbon carbohydrates -compound of carbon, hydrogen, and oxygen -complex or simple forms found in sugars and starches -broken down into glucos (a source of energy for tissues and cells) - function: primary source of energy - sources: grains, vegetables, fruits, dairy products, and legums lipids - composed of carbon, hydrogen, and oxygen - triglycerides (fats or oils), cholesterol, and phospholipids - function: energy source, structure, and regulation - sources: meats, dairy products, legumes, vegetables, and grains vitamins - composed of carbon, hydrogen, and may contain other elements - fat soluble: A, D, E, K -water soluble: B vitamins and vitamin C - function: regulation - sources: all food groups minerals - simple, inorganic substances - macro -minerals: 16 minerals needed in relatively large quantities - function: structure and regulation - sources: all good groups water - chemically the simplest nutrient, but the MOST important - functionsL structure and regulation - sources: beverages and food energy the ability to do work - main reason for eating Three of the six nutrient classes are sources of energy: carbohydrates, proteins, and fats Carbohydrates, proteins, and fats are sources of energy used for: - Build new compounds. - Perform muscular movements (mechanical energy). - Promote nerve transmissions (electrical energy). - Maintain ion balance within cells. kilocalorie (kcal) the amount of heat needed to raise the temperature of one kilogram of water one degree Celsius - used interchangeably with capital C for calori calorie often a general term for energy, and it is the amount of heat needed to raise the temperature of one gram of water one degree Celsius - 1/1000th of a kilocalorie Each macronutrient yields a specific number of kcal per gram. carbohydrates: 4 kcal/gram proteins: 4 kcal/gram fats: 9 kcal/gram alcohol: 7 kcal/gram Calculating the energy available from foods ___ grams of carbohydrates x 4 = _____kcal ___ grams of proteins x 4 = _____kcal ___ grams of fat x 9 = _____kcal Total = _____kcal Calculating the percentage of kilocalories from nutrients ___ g of carbs x 4 = _____ divided by total kcal x 100 = % carb kcal ___ g of protein x 4 = _____divided by total kcal x 100 = % protein kcal ___ g of fat x 9 = _____ divided by total kcal x 100 = % fat kcal percentage of calories that should come from protein 10-35% percentage of calories that should come from carbohydrates 45-65% percentage of calories that should come from fats 20-35% nutrient-dense foods foods containing high amounts of vitamins and minerals that our bodies use as fuel empty-calorie foods contain a lot of calories but have little to no nutrient value A person's nutritional status can be classified into one of three categories: (1) desirable nutrition, (2) overnutrition, or (3) undernutrition. Desirable nutrition is achieved by eating a variety of foods that provide all the essential nutrients to support normal body functions. A balanced diet and regular exercise can help reduce the risk of chronic disease. Overnutrition is the excess consumption of calories, fats, saturated fats, and cholesterol, which increase the risks of chronic disease. In the United States, overconsumption often results in obesity. In some instances, an overconsumption of some nutrients may be toxic to the body. Undernutrition occurs when nutrient intake does not meet the nutrient needs of the body. As nutrient levels decline over time, the body's metabolic processes begin to slow (or even stop) and can cause a decline in one's health. Subclinical deficiency describes this initial phase where deficiency of a nutrient is sufficient to begin to affect one's health and yet is not yet severe enough to cause outward symptoms. If left untreated and the deficiency continues, outward symptoms eventually occur and a diagnosis can be made. malnutrition a collective term that can refer to either overnutrition or undernutrition. Although it is most often associated with undernutrition, malnutrition ultimately relates to the ill-effects of an unbalanced diet, which stems from the inadequate or overabundant intake of one or more nutrients. These are known as the ABCDE's of nutritional assessment. - Anthropometric assessment: measurements of body composition, including weight, height, skin fold measurements, and body circumference - Biochemical assessment: measurement of nutrients in the blood, urine, and feces - Clinical assessment: physical examination evaluating the general appearance of the skin, eyes, tongue, teeth, and throat; blood pressure and mobility are also often checked - Dietary assessment: evaluation an individual's dietary intake to determine if there are any deficiencies or other problematic areas - Environmental assessment: review of the person's living conditions as well as their background history, which includes medical history, medication review, social history (marital status, living conditions), level of education, and economic status foods are grouped into five specific groups: vegetables, fruits, proteins, grains, dairy balance portion and calorie size - enjoy your food but eat less of it variety consume all food groups - make your plate colorful moderation increase consumption for some groups and limit consumption for other groups - some foods are better for you than others but nothing is off the table