1. © Cengage Learning 2016 Personal Nutrition, 9e Boyle | Long The Basics of Understanding Nutrition 1

2. © Cengage Learning 2016 1.1 List the six classes of nutrients 1.2 Identify lifestyle factors that impact risk for chronic disease 1.3 Describe lifestyle practices associated with longevity and health 1.4 List several national nutrition-related objectives aimed at improving the nation's health Chapter Objectives

3. © Cengage Learning 2016 1.5 Identify different factors that influence personal food choices 1.6 Identify tips for stocking a healthy food pantry 1.7 List strategies for choosing healthful meals when dining away from home 1.8 Distinguish between reliable science- based nutrition information and nutrition/health fraud Chapter Objectives

4. © Cengage Learning 2016 We really are what we eat We often have difficulty translating new findings into a lifestyle of healthy eating We spend billions of dollars annually on medical and nutritional health fraud and quackery A basic understanding of nutrition can help us protect our health and our wallet Introduction

5. © Cengage Learning 2016 Classes of nutrients –Carbohydrates –Fats –Proteins –Vitamins –Minerals –Water Essential nutrients –Must be obtained from food 1.1 The Nutrients in Foods

6. © Cengage Learning 2016 The energy-yielding nutrients –Carbohydrates, proteins, and fats Vitamins and minerals –Regulate the release of energy and other aspects of metabolism –Water-soluble vitamins: B vitamins and vitamin C –Fat-soluble vitamins: vitamins A, D, E, and K Water: medium for the body’s processes The Nutrients in Foods

7. © Cengage Learning 2016

10. Malnutrition –Forms of dietary excess and imbalance –Diet-related diseases: heart disease, cancer, stroke, diabetes, and hypertension Overnutrition –Contributes to obesity and dental disease –Leads to increased deaths, hospitalization, disability, and poor quality of life 1.2 Nutrition and Health Promotion

11. © Cengage Learning 2016

13. Degenerative disease: chronic disease characterized by deterioration of body organs as a result of misuse and neglect –Contributing factors: poor eating habits, smoking, lack of exercise, and other lifestyle habits –Examples: heart disease, cancer, osteoporosis, and diabetes Nutrition and Health Promotion

14. © Cengage Learning 2016

17. Lifestyle elements for optimal quality of life and longevity –Avoiding excess alcohol –Not smoking –Maintaining a healthful weight –Exercising regularly –Sleeping seven to eight hours a night –Eating breakfast –Eating nutritious, regular meals Nutrition and Health Promotion

18. © Cengage Learning 2016 Researchers studied Okinawans’ eating habits and lifestyles –Enough is enough: hara hachi bu (eat until 80 percent full) –Moderation and a healthful lifestyle Do not smoke Eat 80 percent plant-based diet: unrefined whole grains, soy, vegetables, and fruits, good fats Remain active 1.3 Eat Well Be Well: Eating Pattern for Longevity

19. © Cengage Learning 2016 The Okinawan elders’ eating habits –500 calories less per day than Americans –Plenty of whole grains, 3.5 cups of vegetables, and 2 cups of fruits a day –Seaweed, coldwater fish, and other seafood choices at least three times a week –Soy foods in daily diet; poultry, eggs, pork, beef, and other meats in moderation –Plenty of water and tea; alcohol in moderation –Very few sweets Eat Well Be Well: Eating Pattern for Longevity

20. © Cengage Learning 2016 Okinawans’ psychological and spiritual health –Socially engaged: strong bonds with family and friends –Strong sense of purpose Eat Well Be Well: Eating Pattern for Longevity

21. © Cengage Learning 2016 Lifestyle behaviors –Based on personal choices, habits, and customs: shaped by social forces Health promotion –Focuses on changing human behavior: eat healthful diets, be active, get regular rest, etc. Healthy People 2020 –National health agenda –Priorities for maintaining good health 1.4 A National Agenda for Improving Nutrition and Health

22. © Cengage Learning 2016 Changes since Healthy People 2010 (published in 2000) Life expectancyIncreased from 76 to 78.7 years Death rates for heart disease, stroke, and certain types of cancer Have declined ObesityHas increased: more than one-third of the population Physical activityLower: 36 percent engage in no leisure-time physical activity Consumption of fruits, vegetables, and whole grains No improvement 1.4 A National Agenda for Improving Nutrition and Health (cont’d.)

23. © Cengage Learning 2016 Hunger: the physiological need for food Appetite: the psychological desire for food, which may be stimulated in response to the sight, smell, or thought of food even when you’re not hungry 1.5 Understanding Our Food Choices

24. © Cengage Learning 2016 Availability Income, food prices, and convenience –Low income households at risk for undernutrition –Most convenience foods are more expensive than healthful foods, e.g., fruits and vegetables –Consumer’s perception plays a role in his or her food choices Understanding Our Food Choices

25. © Cengage Learning 2016 Perceived barriers to healthful eating –Healthful foods are not always available from fast-food restaurants –It costs more to eat healthful foods –I’m too busy to eat healthfully –I hear too much conflicting information –Healthful foods don’t taste as good –The people I eat with do no eat healthful foods Understanding Our Food Choices

26. © Cengage Learning 2016 Advertising and the media –Play a powerful role in influencing food choices –Aimed at selling products— not aimed at promoting healthful eating – Television: #1 source of nutrition information Social and cultural factors –Influence of family, friends, and coworkers –Importance of religious customs Understanding Our Food Choices

27. © Cengage Learning 2016

28. Personal values or beliefs –Worldview: importance of sustainability Other factors that affect our food choices –Taste preferences –Psychological needs Understanding Our Food Choices

29. © Cengage Learning 2016 Save money and consume less fat and fewer calories Examples of healthy basics: fat-free or low-fat milk; whole-grain breads; fresh, frozen, or canned vegetables; skinless, white-meat chicken; etc. 1.6 The Savvy Diner: You Can Afford to Eat Nutritious Foods—Tips

30. © Cengage Learning 2016 Shopping tips 1.Buy local foods and fresh foods in season 2.Shop from a list to help avoid buying unnecessary items 3.Read the ingredients list and Nutrition Facts label on packaged foods 4.Use “sell by” and “best if used by” dates to ensure quality and freshness 5.Shop the perimeter of the grocery store The Savvy Diner: You Can Afford to Eat Nutritious Foods—Tips (cont’d.)

31. © Cengage Learning 2016 Strategies for eating healthfully away from home requires some planning –Don’t supersize –Think grilled, not fried –Hold the mayo –Avoid all-you-can-eat restaurants –“Just say no” –Balance fast-food meals with other food choices during the day 1.7 Nutrition Action: Good and Fast—A Guide to Eating on the Run

32. © Cengage Learning 2016 –Split your order—share with a friend –Bring your lunch –Choose grab-and-go-foods –If all else fails, go for the obvious low-calorie choices Nutrition Action: Good and Fast—A Guide to Eating on the Run

33. © Cengage Learning 2016 Ask these questions to help evaluate nutrition presented in the media –Where is the study published? –How recent is the study? –What research methods were employed? Epidemiological study Intervention study Correlations Control group Placebo 1.8 Spotlight: How Do You Tell If It’s Nutrition Fact or Nutrition Fiction?

34. © Cengage Learning 2016 –What was the size of the study? –Who were the subjects? –Does a consensus of published studies support the results reported in the news? Spotlight: Nutrition Fact or Nutrition Fiction?

35. © Cengage Learning 2016 Use the CARS checklist to determine reliability/quality –Credibility –Accuracy –Reasonableness –Support Seek the advice of a nutritionist –Check for diploma earned from an accredited institution Spotlight: Nutrition Fact or Nutrition Fiction?