Nutrients and Nutrition Visualizing Nutrition Everyday Choices Mary Grosvenor • Lori Smolin Nutrients and Nutrition

The Nutrients in Foods There are six nutrient classes - water, carbohydrate, fat, protein, vitamins, and minerals Carbohydrate, fat, protein, and vitamins are organic Water and minerals - are non-organic nutrient classes. Energy is derived from carbohydrates, fats and proteins Non-Energy nutrient classes are water, vitamins, and minerals Notice that not all organic nutrient classes provide energy.

The Nutrients in Foods Vitamins and Minerals do not supply energy. These are used to regulate many (most) bodily functions Vitamins are divided into two classes, fat soluble (A, D, E, and K) and water soluble (B vitamins and C). Minerals also perform many regulatory functions in the body – Structural and functional role. Water, a crucial nutrient, comprises about 60% of body weight. Water acts as a medium for all cellular activity. About two to three quarts (liters) of water are lost, and must be replaced, daily.

The Nutrients in Foods The energy nutrients provide calories. In physical science, a calorie is the amount of heat (energy) required to raise one (1) gram of water one (1) degree Celsius. In nutrition, what we often call a calorie is really a kilocalorie (kcal). The energy from foods is used to perform work (internal or external) or to generate heat. Excess energy is stored as fat.

The Field of Nutrition Understanding the impact food has on our bodies by examining research in chemistry, physics, biology, biochemistry, genetics, immunology Nutrition-related fields include psychology, anthropology, epidemiology, geography, agriculture, ethics, economics, sociology, and philosophy

The Field of Nutrition Nutrition: The study of foods, their nutrients and other chemical components, their actions and interactions in the body, and their influence on health and disease. About Nutrition: Newcomer on the scientific block Scientific discoveries of nutrients have mainly occurred in past one hundred years Billions of dollars spent each year to investigate the many aspects of nutrition

Nutrition and Health Promotion It is the relationship between food and the body. The study of what happens to health, development, and performance when the body receives too few, too many or the wrong balance of nutrients. Complete food should contain all nutrients without an excess of calories. Many of the leading causes of death have been linked to diet. Increasing problem of overweight and obesity seen among Americans of all ages. The U.S. Department of Health and Human Services' Healthy People 2010 Initiative provides objectives for reducing disease risk through diet.

Food and Human Health Roles of nutrients in the body.    Ways food affects health. Personal life choices that affect health. Energy and non-energy nutrients.    Ways that food conveys satisfaction—physical and emotional.    Characteristics of a healthy diet.    Cultural traditions and social values affect food choices.    Public health initiatives in the United States and research processes used to support public health information.

Understanding Our Food Choices It is estimated that the human body will dispose of approximately 50 tons of food by the age of 65 years Individual food choices are as many and varied as the individuals themselves Several factors are involved in the selection of food: Advertising, personal preference, habit or cultural tradition, social pressure, values or personal beliefs, availability, economy, convenience, psychological benefits, or nutritional value

Planning a Nutritious Diet Components of a nutritious diet include: Adequacy.  The diet is adequate to replace nutrients lost each day. Balance.  It has enough of each nutrient, but it does not contain too much. Calorie Control.  Portions are controlled to control calorie intake. Moderation.  All foods are allowed.  The portion size and how often foods are offered is most important. Variety.  A variety of foods from all food groups are selected.

Nutrition Pyramid __________________________________________________

The Nutrients in Foods Nutrients: substances obtained from food and used in the body to promote growth, maintenance, and repair. Essential nutrients: nutrients that must be obtained from food because the body cannot make them for itself. Nonessential nutrients: nutrients that the body needs, but is able to make in sufficient quantities when needed; do not need to be obtained from food. © 2007 Thomson - Wadsworth

The Nutrients in Foods The Energy-Yielding Nutrients: Carbohydrate Fat Protein Energy: the capacity to do work, such as moving or heating something. Calorie: the unit used to measure energy Alcohol is a nonessential nutrient but it does contain calories © 2007 Thomson - Wadsworth

The ABCs of Eating for Health Nutrient Dense: refers to a food that supplies large amounts of nutrients relative to the number of calories it contains. The higher the level of nutrients and the fewer the number of calories, the more nutrient dense the food is. © 2007 Thomson - Wadsworth

Nutrient Recommendations Dietary Reference Intakes (DRI): a set of reference values for energy and nutrients that can be used for planning and assessing diets for healthy people. Established by a committee of nutrition experts selected by the National Academy of Sciences (NAS) Based on latest scientific evidence regarding diet and health The first set was called the Recommended Dietary Allowances (RDA); first published in 1941; revised ten times The series of DRI reports have been published since 1997 © 2007 Thomson - Wadsworth

Nutrient Recommendations Estimated Average Requirements (EAR) Recommended Dietary Allowances (RDA) Adequate Intakes (AI), Tolerable Upper Intake Levels (UL) Estimated Energy Requirements (EER) Acceptable Macronutrient Distribution Ranges (AMDR) © 2007 Thomson - Wadsworth

Nutrient Recommendations Requirement: the minimum amount of a nutrient that will prevent the development of deficiency symptoms. Requirements differ from the RDA and AI, which include a substantial margin of safety to cover the requirements of different individuals. © 2007 Thomson - Wadsworth

The Correct View of the DRI © 2007 Thomson - Wadsworth

DRI Terms Estimated Average Requirement (EAR): the amount of a nutrient that is estimated to meet the requirement for the nutrient in half of the people of a specific age and gender. The EAR is used in setting the RDA. Recommended Dietary Allowance (RDA): the average daily amount of a nutrient that is sufficient to meet the nutrient needs of nearly all (97–98%) healthy individuals of a specific age and gender. Adequate Intake (AI): the average amount of a nutrient that appears to be adequate for individuals when there is not sufficient scientific research to calculate an RDA. The AI exceeds the EAR and possibly the RDA. © 2007 Thomson - Wadsworth

DRI Terms Estimated Energy Requirement: (EER): the average calorie intake that is predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of physical activity, consistent with good health. Acceptable Macronutrient Distribution Range (AMDR): a range of intakes for a particular energy source (carbohydrates, fat, protein) that is associated with a reduced risk of chronic disease while providing adequate intakes of essential nutrients. © 2007 Thomson - Wadsworth

DRI Terms Tolerable Upper Intake Level (UL): the maximum amount of a nutrient that is unlikely to pose any risk of adverse health effects to most healthy people. The UL is not intended to be a recommended level of intake. The need for setting UL is the result of more and more people using large doses of nutrient supplements and the increasing availability of fortified foods. UL tables are located inside the cover of the textbook. © 2007 Thomson - Wadsworth

Nutrient Recommendations Fortified Foods: foods to which nutrients have been added, either because they were not already present or present in insignificant amounts. Examples: margarine with added vitamin A, milk with added vitamin D, certain brands of orange juice with added calcium, breakfast cereals with added nutrients and non-nutrients. © 2007 Thomson - Wadsworth

Nutrient Recommendations © 2007 Thomson - Wadsworth

A Primer on Fats Triglycerides (try-GLISS-er-ides): the major class of dietary lipids, including fats and oils. Phospholipid (FOSS-foh-LIP-ids): a lipid similar to a triglyceride but containing phosphorus; one of the three main classes of lipids. Sterols (STEER-alls): lipids with a structure similar to that of cholesterol; one of the three main classes of lipids. Cholesterol (koh-LESS-ter-all): one of the sterols, manufactured in the body for a variety of purposes.