Download NutritionBasics

Nutrition Basics
Nutrition Overview and Assessment
Nutrition is

“the science of food, the nutrients and the
substances therein, their action, interaction,
and balance in relation to health and
disease, and the process by which the
organism ingests, absorbs, transport,
utilizes, and excretes food substances”-The
Council on Food and Nutrition of the American Medical
Association
Learning About Nutrition

Reputable Research

Quackery Claims
Research Design Methods

Lab Studies

Case Studies

Epidemiological Studies

Intervention (Experimental) Studies
The Scientific Method
Elements of Nutritional
Quackery

Claim is too good to be true
 Claims to have a secret formula
 Makes unrealistic guarantees
 Claims weight loss > a pound a week
 Uses “Star” testimonials
 Claims that non-essential nutrients are
essential
What and How Much to Eat?
Learn the body’s nutrient needs
 Categorize the body’s nutrient needs
 Learn the foods that meet these needs
 Learn how to think critically about food
choices, read labels, and evaluate foods
 Apply the above information to create a
personalized food plan

Categorizing the Body’s Nutrient
Needs

40-45 Essential
Nutrients
–
–
–
–
–
Glucose
2 Fatty Acids (EFA)
9 Amino Acids (EAA)
13 Vitamins
About 21 Minerals
– Water

Six General Classes of
Nutrients
– Carbohydrates
– Fats
– Protein
– Vitamins
– Minerals
– Water
A Calorie




A measurement of energy measured in a
bomb calorimeter
“the amount of heat it takes to raise the
temperature of 1 gram of water by 1 degree
Celsius”
Food is measured in kilocalories (kcal)
“Calories” with a large “C” on nutrition
label are in kcal
Transformation of Energy

1,000 calories = 1 kcal = 1(food) Calorie
CHO
PROTEIN
FAT ALCOHOL
ENERGY SOURCES
The Energy Nutrients
Energy Nutrients
(Energy=Calories in Nutrition)
The Total Makes Up Your Daily Caloric Intake
Alcohol is a Toxin Adding 7 Calories per Gram
Carbohydrates
4 Calories per Gram
60-70% of Calories
Type is Very Important
Protein
4 Calories per Gram
10-15% of Total Calories
Use Protein Calculation for Total
Fat
9 Calories per Gram
Less than 30%
Preferably 20%
The Standard American Diet
(SAD)
~16% of kcals as proteins
2/3 from animal sources
~50% of kcals as CHOs
1/2 from simple sugars
Rest mainly refined flours
~33% of kcals as Fats
~2/3 from animal fats
Food Label Energy Nutrient Calculations
Nutrition Facts
Amount per Serving
Calories 80
Total Fat 1g
Total Carbohydrate 15g
Protein 3 g

Per serving
– CHO: 15g x 4 kcal/g = 60
–
–
kcal
PRO: 3g x 4 kcal/g = 12 kcal
FAT: 1g x 9 kcal/g = 9 kcal
– TOTAL: 81 kcal, rounded down to 80
Calculating Percent Kcal
CHO
290 grams x 4 kcal/g = 1160 kcal
Fat
60 grams x 9 kcal/g = 540 kcal
Protein
70 grams x 4 kcal/g = 280 kcal
Total
1980 kcal
% kcal from CHO = 1160 / 1980 = 59%
% kcal from fat = 540 / 1980 = 27%
% kcal from protein = 280 / 1980 = 14 %
The Non-Energy Yielding
Nutrients
Vitamins:
Minerals:


Compose of various
chemical elements
 Vital to life
 Needed in tiny amounts
 Fat soluble
 Water soluble
 Yields no energy




Inorganic substances
Needed in tiny
amounts
Trace minerals
Major minerals
Yields no energy
Water

Compose of H2O
 Vital to life
 Is a solvent, lubricant, medium for
transport, and temperature regulator
 Makes up majority (2/3) of our body
 Yields no energy
General Functions of Nutrients
in Foods

Provide Water

Provide Fuel for Entire Body

Provide Building Blocks

Provide Metabolic Regulators
Influences of Food Choices
Heredity
Childhood
experiences
Peer influences
Health belief
Ethnic
identity
Education
Health Status
Occupation
Nutr.
Knowledge
Income $$$$
Religious
belief
Flavor,
texture,
appearance
Rural-urban
residence
Convenience
Status of Nutritional Health

Desirable
 Undernutrition
– Depleted nutrient stores
– Reduced biochemical functions
– Clinical signs and symptoms

Overnutrition
– Excess intake of Calories and Fat
– Obesity
– Use of vitamin & mineral supplements
ABCDE of Nutritional
Assessment
Anthropometrics
Biochemical
Clinical
Diet
history
Economic Status
Nutrition Assessment BasicsExamples

Anthropometric Data
 Height/Weight
 Body Mass Index
 Body Composition

Biochemical or Lab Tests
 Physical (Clinical Examinations)
 Historical Information (Diet History)
 Risk Factors
 Diet Analysis

Economics of the Family
Learning Human Nutrient Needs
DRI (Dietary Reference Intakes)

RDA (Recommended Dietary Allowances)
– Established by Food and Nutrition Board of National
Academy of Sciences and updated every 4-5 years
– Meets general nutrition needs of healthy adults

AI (Adequate Intake)
– Set when scientific data insufficient
– Example: Copper, Biotin, Chromium

UL (Tolerable Upper Intake Levels)
– Upper Intakes for possible toxic nutrients
Uses for RDAs







Planning food supplies for groups
Establishing standards for food assistance
programs
Evaluating dietary survey data
Developing food & nutrition information
Helping establish food label standards
Regulating food fortification
Developing new food products
Standards For Food Labeling

RDA not used on food label since it is
gender and age specific
 FDA developed the Daily Values
– Reference Daily Intake (RDI) for vitamins and
minerals
– Daily Reference Value (DRV) for nutrients
without RDAs
– Only used on food labels
DRV for 2000 kcal
Food Component
DRV 2000 kcal
Fat
Sat. Fat
Protein
Cholesterol
CHO
Fiber
Sodium
Potassium
<65 g
< 20 g
50 g
< 300 mg
300 g
25 g
<2400 mg
3500 mg
General Food Label Nutrient
Recommendations

Look at all the
information
 Look for Quality of
Ingredients
 Fit the information
into your own diet
 Understand DV and
how it may or may not
apply to you
Foods that Meet Nutrient Needs

Concept of Nutrient Density
– Choose mostly foods that are higher in nutrients for the
amount of Calories





The Dietary Guidelines of 2000
The Newest Dietary Guidelines and MyPyramid
Food Guides
Exchange List Programs
Personal Food Choices
The Dietary Guidelines of 2000

Aim For Fitness
– Aim for a healthy weight
– Be physically active each day
More Dietary Guidelines

Build a Healthy Base
– Let the pyramids guide your food choices
– Choose a variety of fruits and veggies daily
– Choose a variety of grains daily, especially
whole grains
– Keep food safe to eat
More Dietary Guidelines

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 (but not at all if you are pregnant)
The Eatwise Dietary Guidelines for
People who enjoy Lifelong Good Health





They eat grains and related foods at each meal,
mainly whole grain, unrefined, and minimally
processed.
They eat a variety of fruits and vegetables, about 7
cups throughout the day.
They eat mostly legumes, nuts and seeds, then
fish, poultry, and then less often, red meat.
They eat moderate amounts of fats, preferably
plant oils over animal fats.
They eat small amounts of dairy foods, mostly as
yogurt and cheese and wise eaters know that soy
milk are healthful alternatives.
More Eatwise Guidelines

They eat small amounts of added sugar and
added salt.
 They drink about six glasses of water a day,
and if they drink alcohol, they do so in
moderation (but none at all if pregnant).
 They enjoy their pleasures of their foods
and meals.
Eatwise Program Guidelines

Breastfeeding-The best start in life
 Vegetarianism-Emphasize plant foods and
minimize animal foods
 Sustainability-Buy local and sustainable
 Safe and Hygienic Foods-Practice food
safety in the kitchen
Using Food Guides to Plan Meals






Five Groups (1916)
Basic 7 (1943)
Old Basic 4 (1956)
USDA Food Guide Pyramid (1990)
MyPyramid (2005)
Multi-Cultural Pyramids
USDA Food Guide PyramidMore details
Evaluation of American Diet Using the
old Food Guide Pyramid Categories

Consumed 1-2 servings of fruit a day
(versus recommended 2-4)
 Consumed 2-3 servings of vegetables a day
(versus recommended 3-5)
 Excessive intake in the fats, oils, and sweets
group (versus use “sparingly”)
 Excessive intake of high fat meats and
refined grains
What Counted as a Serving in the Old Pyramid?
Bread, Cereal, Rice, and Pasta
1 slice of bread
1 ounce of ready to-eat
cereal
1/2 cup of cooked
cereal, rice, or
pasta
Vegetable
1 cup of raw leafy
vegetables
1/2 cup of other
3/4 cup of
vegetables, cooked or raw vegetable juice
Fruit
1 medium apple,
banana, orange
1/2 cup of chopped,
cooked, or canned fruit
3/4 cup of fruit
juice
Milk, Yogurt, and Cheese
1 cup of milk or yogurt
1-1/2 ounces of natural
cheese
2 ounces processed
cheese
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
2-3 ounces of cooked
lean meat, poultry, fish
1/2 cup of cooked dry beans or ½ cup tofu
counts as a serving. 2 tablespoons of peanut
butter or 1/3 cup of nuts count as 1 ounce of
“meat” according to the USDA.
Old USDA Categories (3)
Low
1,600
Mod
2,200
High
2,800
Grain Group Servings
Vegetable Group Servings
Fruit Group Servings
Milk Group Servings
Meat Group (ounces)
6
3
2
2-3
5
9
4
3
2-3
6
11
5
4
2-3
7
Total Fat (grams)
Total Added Sugars
(teaspoons)
53
6
73
12
93
18
Women who are pregnant or breastfeeding, teenagers,
and young adults to age 24 need 3 servings of Dairy or
other Calcium-rich foods. “Meat” group amounts are in
total ounces.
The MyPyramid of 2005
(See next slide for link & details)
The MyPyramid of 2005

Click on the following link and explore:
www.mypyramid.gov
 Be sure to read on the website:
– Anatomy of the Pyramid (understand it)
– Colored coded-categories and descriptions
– What counts as an oz. (explore individual foods)
– Personalize your MyPyramid (this will be one of your
assignments in Pageout)
MyPyramid Tips

Plan your meals and take your own lunch
 Include vegetable protein often
 Eat a colorful salad daily including dark
green/yellow/orange/red /purple veggies
and fruits
 Include a vitamin C rich food every day
 Choose whole grains
Updated Version
The Healthful House of Food and
Fitness by Cherie Moore

Click on
http://academic.cuesta.edu/cmoore/house.htm
Using Exchange Lists to Plan
Your Meals

What is the Exchange System?
 Who Developed the Exchange System?
– American Diabetes Association
– American Dietetics Association

Who could use these Exchange Lists?
–
–
–
–
Diabetics
Athletes
Someone striving for weight loss
Anyone
Exchange System-Important
Points to Make it Work

Strict attention to portion sizes
 Not categorized by vitamins and minerals
 Categorized by the energy (Calories) and
energy nutrients (carbs, fats, and proteins)
– Some foods in different categories than the
food pyramid (cheese, corn, and olives)
 Six general exchange categories (fat, starch,
vegetable, fruit, milk, “meat”)
Exchange System Lists
Exchange Lists Categories

Starch (80 kcal)
– 15 grams carbohydrate
– 3 grams protein
– 0-1 grams fat

Vegetable (25 kcal)
– 5 grams carbohydrate
– 2 grams protein
– 0 grams fat
Exchange Lists Categories

Fruit (60 kcal)
– 15 grams carbohydrate
– 0 grams protein
– 0 grams fat

Protein- legumes, meats, cheeses (55-100 kcal)
– 0 grams carbohydrate
– 7 grams protein
– 1-8 grams fat (depending on whether food is very lean,
lean, medium fat or high fat)
Exchange Lists Categories

Milk (90-150 kcal)
– 12 grams carbohydrate
– 8 grams protein
– 0-8 grams fat (depending on amount of fat in milk)

Fat (45 kcal)
– 0 grams carbohydrate
– 0 grams protein
– 5 grams fat