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Chapter 1 Notes: Food Choices and Human Health Introduction ●Nutrition -the study of how food nourishes the body -the study of nutrients in food and the body ●Food -any substance the body can take in and assimilate -used to enable the body to stay alive and grow -A source of nutrients Diet – Foods a person usually eats and drinks ●Nutrients -Components of food required for the body’s functioning -Roles: -provide energy -building material -maintenance and repair -support and growth -Categories of nutrients -water -carbohydrates -fat -protein -vitamins -minerals A lifetime of Nourishment ●Optimal food -food that supports the growth and maintenance of muscle, bones, skin, and sufficient blood -food should supply sufficient energy, water, carbohydrates, fat, protein, vitamins, and minerals ●Diet can influence the risk of suffering from chronic diseases such as: -heart disease -diabetes -some kinds of cancer ●Besides diet, other factors affect health -tobacco use, alcohol use, substance abuse, physical activity, sleep, stress, conditions at home or work The Human Body and Its Food ●Energy -The ability to do work -The energy that fuels the human body comes indirectly from the sun via plants The Nutrients in Food ●Water – Constantly lost from the body -Must constantly be replaced ●Energy-yielding nutrients -Body can use the energy these nutrients contain -Carbohydrates -Lipids -Proteins -Also provides material that forms the structure and the working parts of the body ●Minerals -do not provide energy to the body -a few serve as parts of body structures ex: calcium and phosphorus in bone ●Vitamins -do not provide energy to the body ●Minerals and vitamins -regulators that assist in all body processes ●Essential nutrients -nutrients that the body cannot make, or cannot make fast enough, from other raw materials -nutrients that must be obtained from food -if not, deficiencies will occur -include -water -a form of carbohydrate -some lipids -some parts of proteins -vitamins -minerals ●calories -units of energy -kilocalorie=kcalorie=calorie -used to measure energy in food -amount of heat energy needed to raise the temperature of 1 kilogram of water 1degree C carbohydrate – 4 cal/gram fat (lipid) – 9 cal /gram protein – 4 cal/gram ●Dietary Supplements -pills, liquids, or powders that contain purified nutrients or other ingredients -cannot be used in place of food -food offers more than just the six basic nutrients Can I live just on supplements? ●Digestive tract is a dynamic system that responds to the food it receives -including sight, aroma, and taste of food -when a person is fed through a vein the digestive organs atrophy -lack of digestive tract stimulation may weaken the body’s defenses against certain infections ●Foods are chemically complex -in addition to nutrients foods include nonnutrients -compounds other than the six nutrients present in food that have biological activity in the body ●nonnutrients include phytochemicals -nonnutrients compounds in plant-derived foods that have biological activity in the body -confer color, taste, etc. on foods -many are though to affect health by reducing disease How, Exactly, Can I recognize a Nutritious Diet? ●Adequacy -the dietary characteristic of providing all of the essential nutrients, fiber, and energy is sufficient amounts to maintain health and body weight ●Balance aka. Proportionality -the diet characteristic of providing foods of a number of different types in proportion to each other -such that foods rich in some nutrients do not crowd out of the diet foods that are rich in other nutrients ●Calorie Control -control of energy intake -a feature of a sound diet plan ●Moderation -the dietary characteristic of providing constituents within set limits -nothing in excess ●Variety -the dietary characteristic of providing a wide selection of food -the opposite of monotony Dietary Guidelines ●USDA issues Dietary Guidelines for Americans -consist of 18 guidelines clustered into 9 groups ●Why be Physically Active? -reduced risk of cardiovascular diseases -increased cardiovascular endurance -increased muscle strength and endurance -increased flexibility -reduced risk of some types of cancer -especially colon and breast cancer -improve mental outlook and lessened likelihood of depression -improved mental functioning -feeling of vigor -feeling of belonging -the companionship of sports -strong self image and belief in one’s abilities -reduced body fatness, increased lean tissue -a more youthful appearance, healthy sink, and improved muscle tone -greater bone density and lessened risk of adult bone loss later in life -increased independence in the elderly -sound, beneficial sleep -faster wound healing -lessening or elimination of menstrual pain -improved resistance to infection Conclusion ●Nutrient Density -measure of nutrients provided per calorie of food -tool to help make good nutrition easier ●Foods that offer the most nutrients per calorie are vegetables -especially nonstarchy vegetables -these foods are rich in phytochemicals -these foods are inexpensive but take time to prepare