Food Choices. Food Choices. Food Choices. Food Choices. Food Choices. Introduction to Nutrition ALH 1000 Chapter 1 & 2

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1 Introduction to Nutrition ALH 1000 Chapter 1 & 2 An Overview Of Nutrition And Planning A Healthy Diet Instructor Bonnie Bennett-Campbell, RN MSN Food and Nutrition Play a Significant Role in Life An Individual s Diet Over Time Can Affect Health in a Positive or Negative Way Acute and Chronic Illness Later in Life can be Affected by Throughout Life Personal Preferences for Flavors of Food are the Main Reason People Make Food Choices Habits are Comforting and are often just a Habit Ethnic Heritage or Traditions are Strong Influences on Eating Social Interactions Such as Special Events, Customs, and Holidays are Shared by Groups of People Food Availability, Convenience, and the Economy are Affecting Many in Today s World There are Many Positive and Negative Associations that Affect what Food is Chosen to Eat Eating for Emotional Comfort May Be Appropriate at Times but can Lead to Overeating Values Such as Religious Beliefs, Political Views, or Environmental Concerns May Affect Body Weight and Image can Affect Food Choices Both Positively and Negatively The Nutrition and Health Benefits of Functional Foods are Becoming More Popular 1

2 Nutrient Classes Carbohydrates Fat Protein Vitamins Minerals Water The Nutrients *Maintaining a Healthy Body Requires the Continual Replenishment of Energy and Nutrients from Food The Nutrients Purpose of Nutrients Support the Growth, Maintenance and Repair of Body Tissues Essential Nutrients Nutrients the Body Cannot Make in Sufficient Quantities Nutrients In Food And In The Body Composition of Foods Includes: 6 Nutrient Classes Non-Nutrients and Other Compounds Such as: Fibers Phytochemicals Pigments Additives Alcohols Other Nutrients In Food And In The Body Composition of the Human Body is Made of Chemical Similar to Food Chemical Composition of Nutrients Includes Both Organic and Inorganic Compounds Essential Nutrients are Those the Body Cannot Make or Cannot Make a Sufficient Quantities to Meet Needs The Energy Yielding Nutrients Carbohydrates Fat Protein *MACRONUTRIENTS -Build Body Tissues and Regulates Body Processes Table 1-2, p. 9 2

3 Energy Energy Density of Two Breakfast Options Compared Energy is Measured in kcalories Calories, kilocalories, kcalories, kcal Energy from Food Differs in Energy Density Energy in the Body is Fueled by Food The Process by Which Food is Broken Down to Yield Energy is called Metabolism LOWER ENERGY DENSITY This 450-gram breakfast delivers 500 kcalories, for an energy density of 1.1 (500 kcal 450 g = 1.1 kcal/g). HIGHER ENERGY DENSITY This 144-gram breakfast also delivers 500 kcalories, for an energy density of 3.5 (500 kcal 144 g = 3.5 kcal/g). Fig. 1-2, p. 10 Micronutrients Vitamins Essential Micronutrient Organic Water Indispensable, Abundant, Participates in Many Life Processes Minerals Essential Micronutrient Inorganic Comparing Nutrient Recommendations Food and Agricultural Organizations (FAO) World Health Organization (WHO) Other Nations and Organizations Nutrition Assessment Nutrition Deficiency (undernutrition) of a nutrient or energy - malnutrition Excess (overnutrition) of a nutrient or energy obesity Nutrition Assessment Identifying Nutritional Problems Includes: Collecting Dietary Data Obtaining Health Information Performing Laboratory Tests Anthropometrics Physical Examinations 3

4 Nutrition Assessment of Individuals Historical Information of Diet, Health Status, Drug Use, and Socioeconomic Status is Gathered Anthropometrics Data Measures Physical Characteristics Physical Examinations Require Skill and Reveal Possible Nutrition Imbalances Laboratory Tests Detect Early Signs of Malnutrition Stages of Nutrition Deficiency Overt Is Easy to Observe Primary Deficiency Is Inadequate Dietary Intake Secondary Deficiency Is Caused by Disease or Drugs Subclinical Deficiency Is the Early Stages of Deficiency Without Outward Signs Covert Is Hidden Table 1-5, p. 24 Table 1-6, p. 25 Nutritional Assessment of Populations National Nutrition Surveys National Nutrition Monitoring Program uses Survey Research to Collect Data on Foods People Eat and People s Health Status Data Collected is Used for Nutrition Policy, Food Assistance Programs and Food Supply Regulations National Health Goals Healthy People 2010 is a National Public Health Initiative Under the U.S. Department of Health and Human Services Identifies the Most Significant Threats to Health Focuses Efforts on Eliminating These Threats 4

5 Diet and Health Diet Plays a Vital Role in Supporting Health Current Research Focuses on the Development of Chronic Disease Due to Nutrient and Energy Excesses Table 1-4, p. 23 Chronic Diseases Research Indicates that Behavior and Certain Conditions are Related to Disease 4 out of 10 Leading Causes of Death have a Relationship with Diet Many Leading Causes of Death have a Relationship with Alcohol Chronic Diseases Risk Factors Persist Over Time Risk Factors Cluster and Focusing on 1 Factor may Improve Another Risk Factors in Perspective, Most Common: Tobacco Use Diet and Activity Patterns Alcohol Use Nutrition Information and Misinformation On the Net and in the News Both Potential and Dangerous Important to be able to Identify RELIABLE Sources of Nutrition Information Fraud and Quackery Reliable Sources include Nutrition Experts and Health Care Professionals Satisfaction guaranteed Marketers may make generous promises, but consumers won t be able to collect on them. Quick and easy fixes Even proven treatments take time to be effective. Natural Natural is not necessarily better or safer; any product that is strong enough to be effective is strong enough to cause side effects. Red Flags of Nutrition Quackery One product does it all Time tested No one product can possibly Such findings would be widely treat such a diverse array of publicized and accepted by conditions. health professionals. Paranoid accusations And this product s company doesn t want money? At least the drug company has scientific research proving the safety and effectiveness of its products. Personal testimonials Hearsay is the weakest form of evidence. Meaningless medical jargon Phony terms hide the lack of scientific proof. Fig. H1-2, p. 36 5

6 Physicians and Other Health Care Professionals American Dietetic Association (ADA) Recommends Nutrition Education be a Part of all Health Care Professionals Curricula Registered Dietician (RD) Maintain Up-to-Date Registration Licensed to Practice May use the Title Nutritionist Public Health Dieticians Work for Government Funded Agencies Table H1-1, p. 33 Identifying Valid Information Information Should be Based on Research Government Health Agencies Volunteer Organizations Consumer Groups Professional Health Organizations Journals Chapter 2 Planning a Healthy Diet Principles and Guidelines Diet Planning Guides and Dietary Guidelines are the Tools that Apply Principles of Good Eating and Offer Practical Advice on Eating Habits Using Diet Planning Tools Together Allows Individuals to Plan Nutrient-Dense, Well-Balanced Diets that Provide Variety and Moderation Without Excessive Energy Consuming Food Wisely and Practicing Healthy Habits Supports Overall Health Diet Planning Principles Adequacy (Dietary) Providing Sufficient Energy and Essential Nutrients Balance (Dietary) Consuming the Right Proportion of Foods kcalories (Energy) Control Balancing the Amount of Foods and Energy to Sustain Physical Activities and Metabolic Needs Diet Planning Principles Nutrient Density Measuring the Nutrient Content of a Food Relative to its Energy Content Empty-kCalorie Foods Denotes Foods that Contribute Energy but Lack Nutrients Moderation (Dietary) Providing Enough but not too Much of the Food or Nutrient Variety (Dietary) Eating a Wide Selection of Foods within and among the Major Food Groups 6

7 Diet Planning Guides Food Guides Sort Food into Groups Based on Nutrient Content and/or Energy Content Recommended Amounts of Food Per Group Assist Consumers in Practical Meal Planning Guides are Important in Selecting Foods for Nutritious Diets Providing Balance Variety Adequacy Moderation Diet Planning Guides A Combination of Whole Grains, Vegetables, Legumes, Fruits, Meats or Meat Alternates and Milk Products is Essential to a Healthy Diet Following Diet-Planning Guides can help to Meet Nutrition and Health Goals Food Group Plans are Clusters of Foods Similar in Nutrient Content USDA Food Guide 5 Major Food Groups Vegetables Fruits Grains Meat and Legumes Milk USDA Food Guide Foods within Each Group are Sorted by Nutrient Density Solid Fats and Added Sugars are used Sparingly Recommended Amounts Serving Sizes Fruits, Vegetables and Milk Serving Equivalents are Given in Cups Grains and Meats are Given in Ounces Can Visualize Portion Sizes with Common Objects Mixtures of Foods Foods that Fall into 2 or More Food Groups Examples are Casseroles, Soups, and Sandwiches 7

8 Vegetarian Food Guide Reliance on Plant Foods such Grains, Vegetables, Legumes, Fruits, Nuts and Seeds MyPyramid Steps to a Healthier You Similar Food Groups and Serving Sizes Use of Meat Alternatives Legumes, Seeds, Nuts, Tofu) Soy Milk 2009 Cengage - Wadsworth From Guidelines to Groceries Processed Foods have been Treated thus Changing their Properties Fortified Foods have Improved Nutrition Grains Refined Foods Lose Nutrients During Processing Enriched Foods Have Nutrients Added Back Whole Grain Products are Not Refined Choose Green Leafy and Yellow- Orange Vegetables are Important Good Sources of Vitamins, Minerals, and Fiber Be Careful to Control Added Salt and Fat Vegetables 8

9 Variety is Important Economical Low Fat Nutrient Rich Fiber Rich Legumes Choose Citrus and Yellow Orange Fruits Processed Fruits are Acceptable Alternatives to Fresh Fruit Juices Lack Fiber but are Healthy Beverages Watch Energy Intakes and Fruit Drinks Provides Vitamins, Minerals, Fibers and Phytochemicals Fruit Meat, Fish and Poultry Provides Minerals, Protein and B Vitamins Choose Lean Cuts Textured Vegetable Protein is a Processed Soybean Protein and can be used in Recipes Use Low-Fat Cooking Methods, Trim and Drain Fat to Reduce Fat Intake Dairy Foods are often Fortified with Vitamins A and D Imitation Foods that Resemble other Foods are Nutritionally Inferior Food Substitutes are Designed to Replace other Foods Many Lower Fat Dairy Products are Available including Fat Free Milk, 1% Milk, 2% Milk and Cheeses Milk Grains Refined Have lost nutrients during processin Enriched Have had some nutrients added back Iron, Thiamin, Riboflavin, Niacin, Folate Whole-grain Rich in fiber, nutrients found in original grain Support good health Should account for at least half of daily grains The Ingredient List All Ingredients Listed Descending Order of Predominance by Weight 9