Download Chapter 1 The Basics of Nutrition

Building a Healthy
Body…From the InsideOut: Basic Nutrition
Ingrid K. Richards Adams, PhD RD LD LDE
TEACHING PHILOSOPHY
• I view teaching as an extraordinary
opportunity to make a difference in the lives
of individuals by stimulating cognitive and
emotional growth, encouraging the love of
knowledge, and by empowering individuals
to strive for excellence.
TEACHING PHILOSOPHY
• I believe preparing individuals to solve
societal problems. This means develop
critical thinking and problem-solving skills
in individuals.
Objectives
• Explain the relationship between nutrition
and chronic disease
• Explains what happens to the food we eat
• Describe the role of macronutrients in
promoting health and wellness
• Identify myths related to macronutrients
Objectives
• Develop skills in evaluating nutrition claims
by using nutrition research
• Build self-efficacy in disseminating sound
nutrition advice to the public
Session Format
• Provide basic nutrition information
• Why follow certain nutrition
recommendations
• What’s in the news
QUESTIONS
Background
The Obesity Epidemic
Physical Inactivity
Lack of Physical Activity
The Basics of Nutrition
Explain the relationship between
nutrition and chronic disease
• Poor eating habits associated with 4 of the
10 leading causes of death: heart disease,
some types of cancers, stroke, and type 2
diabetes
• Death from any cause can be eliminated in
16% men and 9% women by adopting
recommended dietary behavior
Source: Kant et al. (2004). Dietary patterns predict mortality in a national co-hort. The
National cohort: The National Health Interview Surveys, 1987 and 1992. Journal of
Nutrition.
Why Should You Care About Your
Diet?

Poor diet is associated with 4 of 10
leading causes of death:
-Heart disease
-Some types of cancer
-Stroke
-Type 2 diabetes

Adequate diet plus regular exercise may
reduce your chances of developing
these serious chronic diseases.
Chronic Disease Statistics
• Heart disease, cancer, diabetes for 70% of
all deaths in the US—1.7 million deaths
each year
• As of January 19, -87,601 people have died
from chronic disease this year.
• January 20- 91,910 (4,309/day)
CHRONIC DISEASE IN THE
US
• 7 out of 10 deaths are from chronic
diseases.
• Heart disease, cancer and stroke account for
more than 50% of all deaths each year.1
• In 2005, 133 million Americans – almost 1
out of every 2 adults – had at least one
chronic illness.
Our Changing Eating Habits
Nutrition Terms
Nutrition is the study of:
• Food and how it functions in the body.
• Factors (physiological, social, cultural,
economic, and technological) that
influence the food choices we make.
• The biological processes by which we
consume food and utilize the nutrients
it contains
Source: Smolin and Grosvenor, 2003
Nutrition Terms
• Food is any solid or liquid which when
eaten nourishes the body
• Nutrients- substances found in food that are
used in the body for growth, repair and
protection
Six Classes of nutrients
• Macronutrients
–
–
–
–
Carbohydrates
Protein
Lipids/fats
Water
• Micronutrients
– Vitamins
– Minerals
Classes of nutrients
• Energy yielding nutrients (needed in gram
amounts)
• Carbohydrate (130g/day)
• Protein (0.8g/kg)
• Fat (20-35% E)
• Non-energy yielding nutrients
• Water (3.7L, 2.7L)
• Vitamin – needed in small amounts (ug)
• Mineral -- needed in small amounts (ug)
Structure of carbohydrate
(glucose)
Common Sources:
•
•
•
•
•
•
Grains
Legumes
Fruits
Vegetables
Milk
Sweets
Starch is a common carbohydrate. It is made up of linked
glucose units.
Structure of fat (butyric acid)
Common Sources:
•
•
•
•
•
•
•
•
Oils
Margarines and butter
Nuts and seeds; nut butters
Full fat dressings (e.g.,
mayonnaise)
Meats, poultry, fish—high fat
versions (sausages, bacon)
Eggs
Milk and milk products—full fat
versions
Avocado
Protein
Common Sources:
animal
vegetable
Source: National Nutrient Database
• Egg
• Milk and milk
products
• Meat, fish
--------------------• Grains
• Legumes
• Nuts/seeds
• Vegetables
Vegetable sources of protein in 100g of food, raw- green peas (5.42g), spinach
(2.86g), kale (4.28g), mushroom (1.49 g – 3.12g ), alfalfa sprouts (3.99g)
Vitamin and Minerals – Major
Source Groups
Nutrient
Food source
Nutrient
Food Source
Vitamin A
Fruit/Veg/Diary/Fat
Riboflavin
Grains/dairy
Vitamin D
Dairy/fish/eggs
Vitamin B12
Animal foods
Vitamin E
Fats/vegetables
Vitamin B6
Meats/beans
Vitamin K
Vegetables
Calcium
Dairy/vegetables
Folate
Vegetables/fruits
Iron
Grains/meats/beans/veg
Vitamin C
Vegetables/fruits
Zinc
Grains/meats/beans
Niacin
Grains
Potassium
Vegetables/fruits
Thiamine
Grains
Chromium
Grains/meats/beans
Alcohol
Nutrients and Functions
Function
Nutrient
Example
Energy
Carbohydrate
Blood glucose; provides energy for cells
Lipid
Fats- concentrated form of energy – stores energy
Protein
Excess protein used for energy in body
Lipid
Cell membranes mostly made up of lipid
Protein
Connective tissue; holds bones together and muscles to
bones
Minerals
Ca and P makes bones and teeth hard
Lipids
Estrogen, a lipid hormone regulates reproductive cycle
Protein
Leptin, regulates body fat
Water
Water regulates body temperatures
Vitamins
B vitamins regulates the use of macronutrients for energy
Structure
Regulations
Essential and Non-essential
Nutrients
Essential
Non-essential
•Must be supplied by the
food we eat
•Cannot be made in the body
or made in the amounts
needed
•If missing in the body a
deficiency disease occurs
•Situation resolved when
nutrient added back
•Substances not
essential to maintain
life but they confer
health benefits
Essential Nutrients
Macro nutrients
Vitamins
Minerals
Others
Carbohydrates
A,D, E, K
Calcium, Iron
Fats/Lipids
(fats that contain
linoleic and alphalinolenic acid)
B complex:
thiamine,
riboflavin, niacin,
pantothenic acid,
biotin, folic acid,
B6, B12
Phosphorus,
Magnesium,
Iodide, copper,
potassium, zinc,
chloride, sulfur,
manganese
Possibly Essential:
Arsenic, lithium,
nickel, silicon,
boron, vanadium
Water
Vit C
Chromium
Amino Acids
Molybdenum
Leucine,
Methionine
Phosphorus
Histidine, Valine
Selenium
Tryptophan,
Phenylalanine
Sodium
Isoleucine, Lysine
Non Nutrients
Fiber – soluble and insoluble
Phytochemical:
•Plant chemicals that are not essential
nutrients but are biologically active and can
prevent diseases.
•Found in all foods of plant origin, even herbs
and spices
Antioxidants:
•Prevents cells from damage by oxidation
Phytochemicals
Phytochemical
Proposed benefit
Fun Facts
Beta-Carotene
Immune System
Vision
Skin Health
Bone Health
Pumpkin
Sweet potato
Carrots
Winter squash
Apricots
DGLV
Think orange and
dark green leafy
vegetables
Lycopene
Cancer
(Prostate)
Heart Health
Tomatoes
Pink Grapefruit
Red pepper
Watermelon
Tomato products
The heating
process makes
lycopene easier for
the body to digest
Lutein
Eye Health
Cancer
Heart Health
Collards
DGLV
Broccoli
The phytochemical
is found in the
macula of the eye
Source: Fruit and Veggie Matters More:
http://www.fruitsandveggiesmorematters.org/what-are-phytochemicals
Phytochemicals
Phytochemical
Proposed Benefits
Fun Facts
Resveratrol
Heart Health
Cancer
Lung Health
Inflammation
Red Wine
Peanuts
Grapes
1 cup of red grapes can
have as much as
1.25mg resveratrol
Anthocyanidins
Blood Vessel Health
Berries
Plums
Red onion
Red potatoes
Red Radishes
Think red and purple
berries
Isoflavones
Menopause
Cancer (Breast)
Bone Health
Joint
Inflammation
Lowers Cholesterol
Soybeans
½ cup of boiled
soybeans offers
47mg of isoflavones
Source: Fruit and Veggie Matters More:
http://www.fruitsandveggiesmorematters.org/what-are-phytochemicals
Got Vegetables Curriculum
Unit 1: Powerhouse Vegetables
– Introduction: 5 pages
– Facilitator Guide contains rationale for program; objectives;
priority indicators, lesson outline, activities, evaluation;
marketing information (20 pages).
– PowerPoint (44 slides)
Unit 2: Environment for Offering
Vegetables
– Facilitator Guide contains rationale for program; objectives;
priority indicators, lesson outline, activities, evaluation; marketing
information (10 pages).
– PowerPoint (26 slides).
What are Dietary Supplements
• Dietary supplements include vitamins and
minerals, herbals, botanicals, amino acids,
enzymes, and animal extracts.
Source: U.S. Food and Drug Administration
What are Dietary Supplements?
• Some dietary supplements are well
understood and established, but others need
further study.
Source: U.S. Food and Drug Administration
Dietary Supplements
• Unlike drugs, dietary supplements are not preapproved by the government for safety or
effectiveness before marketing.
• Also, unlike drugs, supplements are not intended
to treat, diagnose, prevent, or cure diseases.
• Can help assure that you get an adequate dietary
intake of essential nutrients; others may help you
reduce your risk of disease.
Office of Dietary Supplements
Supplements should not Replace
Variety of Healthy Foods
Questions
• How do you know you are eating a healthy
diet?
• How do we know what nutrients we should
eat each day? And in what quantities?
• How do we know which foods to choose to
optimize health?
Dietary Reference Intake
• Developed and published by the Institutes
of Medicine (IOM).
• Represent the most current scientific
knowledge on nutrient needs of healthy
populations.
• Individual requirements may be higher or
lower than the DRIs.
What are the DRIs
• A set of four reference values for the intake
of nutrients and food components that can
be used for planning and assessing the diets
of healthy people in the U.S. and Canada
• Estimated Average Requirements (EARs)
• Recommended Dietary Allowances (RDA)
• Adequate Intakes (AIs)
• Tolerable Upper Intake Level (UL)
DRI Values
• Recommended Dietary Allowance (RDA): The
average daily dietary nutrient intake level
sufficient to meet the nutrient requirement of
nearly all (97 to 98 percent) healthy individuals in
a particular life stage and gender group.
• Tolerable Upper Level Intake (UL): The highest
average daily nutrient intake level that is likely to
pose no risk of adverse health effects to almost all
individuals in the general population
DRI Values
• Adequate Intake (AI): The recommended
average daily intake level based on
observed or experimentally determined
approximations or estimates of nutrient
intake by a group (or groups) of apparently
healthy people that are assumed to be
adequate-used when an RDA cannot be
determined.
DRI Values
• Estimated Average Requirement (EAR):
The average daily nutrient intake level
estimated to meet the requirement of half
the healthy individuals in a particular life
stage and gender group.
DRI Values
The DRI Tool
• The DRI tool - Calculates daily nutrient
recommendations for dietary planning
• Represent the most current scientific
knowledge on nutrient needs, developed by
the National Academy of Science’s Institute
of Medicine.
• Individual requirements may be higher or
lower than the DRIs.
Uses of the DRI
•
•
•
•
Plan and assess the adequacy of diets
Make judgments about excessive intakes
Determine standards for food labeling
To develop practical tools for diet planning
Limitations
• Cannot identify with certainty that a
specific person has a nutritional deficiency
or excess
• Do not tell how much foods should be
chosen or eaten to meet recommendations
for nutrients
Food Guides
• Guide for planning
diets that meet the
requirements and
recommendations for
health and disease
prevention.
• Shape represents the
relative contributions
of various food
groups.
Dietary Guidelines for Americans
History 1980 – 2010
2000
1980
2010
1990
1985
1995
2005
Dietary Guidelines
• Overweight, obesity, and other dietrelated chronic diseases (are prevalent
across the entire U.S. population, but are
more pronounced in low-income
populations, creating critical health
disparities that must be addressed.
Dietary Guidelines
• Less than optimal dietary patterns in the
United States, which contribute directly to
poor population health and high chronic
disease risk. On average, current dietary
patterns are too low in vegetables, fruit,
whole grains, and low-fat dairy, and too
high in refined grains, saturated fat, added
sugars, and sodium.
Dietary Guidelines
• Food insecurity, a condition in which the
availability of nutritionally adequate foods,
or the ability to acquire acceptable foods in
socially acceptable ways, is limited or
uncertain. More than 49 million people in
the United States, including nearly 9 million
children, live in food insecure households.
Dietary Guidelines, 2010
at
a
Glance
Executive Summary

 Chapter 1. Introduction
 Chapter 2. Balancing Calories to Manage
Weight
 Chapter 3. Foods and Food Components
to Reduce
 Chapter 4. Foods and Nutrients
to Increase
 Chapter 5. Building Healthy
Eating Patterns
 Chapter 6. Helping Americans Make
Healthy Choices
 Appendices
Dietary Guidelines, 2010
 Describes purpose, uses, and major concepts
 Includes individuals at high risk of chronic disease new
 Identifies two overarching concepts new
• Maintain calorie balance over time to achieve and
sustain a healthy weight
• Focus on consuming nutrient-dense foods and
beverages
 Lists all Key Recommendations
Under Consumed Nutrients
Under consumption relative to EAR: vitamin
A, vitamin D, vitamin E, folate, vitamin C,
calcium, and magnesium
•Iron by adolescent and premenopausal
females, including women who are pregnant.
•Potassium and fiber are underconsumed
relative to the AI.
Over consumed nutrients
• Sodium and saturated fat are over consumed
relative to the UL or other standards for
maximal intake.
Ways to Bring about Change
1. Find out What you eat and drink.
2. Find out What to eat and drink. Get a
personalized Daily Food Plan -- just for
you -- to help guide your food choices.
3. Make better choices. Everyone is different.
Compare what you eat and drink to what
you should eat and drink.
Find out What you eat and drink
• Keep a log
• Get an idea of the quality of your diet
• Food Plans
Estimated Calorie Needs
Gender/
Activity level
Male/
Sedentary
Male/ Mod
Active
Male/
Active
Age
Female/
Sedentary
Female/ Mod
Active
Female Active
Calories
5
1,200
1,400
1,600
1,200
1,400
1,600
10
1,600
1,800
2,200
1,400
1,800
2,000
19-20
2,600
2,800
3,000
2,000
2,200
2,400
31-35
2,400
2,600
3,000
1,800
2,000
2,200
51-55
2,200
2,400
2,800
1,600
1,800
2,200
76+
2,000
2,200
2,400
1,600
1,800
2,000
Key Nutrition Concepts
1. Most naturally occurring foods are
mixtures of nutrients
2. Eating a variety of foods can help ensure
the nutritional adequacy of a diet
3. There are no “good” or “bad” foods
4. Enjoy eating all foods in moderation
5. Food is the best source of nutrients and
phytochemicals
Key Nutrition Concepts
7. There is no “one size fits all” approach to
planning a nutritionally adequate diet
8. Food and the nutrients they contain are not
cure-all
9. Malnutrition includes undernutrition as
well as overnutrition.
QUESTIONS
Graphics: Microsoft Online, USDA Food and Nutrition Services
Ingrid Adams, Ph.D., R.D. L.D.
Associate Professor , Nutrition and Food Science, University of Kentucky
Extension Specialist for Physical Activity and Weight Management
Date: February 27, 2015
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