1. Linda Nickson Nutrition 4 chapter

2. Science of Nutrition Substances in food affect growth as well as health. All people have the same general needs (DRI = dietary reference intake). Amounts of specific nutrients may increase or decrease because of several factors: Gender Age Disease Activity level

3. Foundations of a Healthy Diet Primary goals: Provide a variety of nutrient-dense foods and beverages Supply all the nutrients in adequate amounts by adopting a balanced eating pattern Supply a recommended caloric intake within energy needs to maintain an ideal body weight Meeting nutritional recommendations while keeping total calories under control

4. Nutrients The six categories of nutrients are carbohydrate, protein, fat, vitamins, minerals, and water. Macronutrients provide the greatest amount of energy and include carbohydrate, protein, and fat. Micronutrients include vitamins and minerals that are required in small amounts. Water is an essential nutrient.

5. Categories of Nutrients Carbohydrate constitutes the preferred source of energy for the body, particularly the brain, and it can be either simple or complex. –Simple carbohydrate is high in sugar. –Complex carbohydrate such as whole grains sustains the supply of energy longer. –About 45 to 65% of the diet should consist of carbohydrate, primarily complex carbohydrate. (continued)

6. Categories of Nutrients (continued) Protein is the basic building block for the body. The source can be plant or animal. Fat can be more or less healthful depending on its level of saturation. –Saturated fat comes predominantly from animal sources and should be restricted. –Unsaturated fat is liquid at room temperature and comes from plant sources. –Trans fatty acid or trans fat is unsaturated fatty acid. When used in excess it has been found to contribute to chronic diseases. (continued)

7. Categories of Nutrients (continued) Vitamins and minerals make people’s bodies work properly. –Vitamins can be fat soluble or water soluble. –Minerals are needed for growth and maintenance. They are classified as either major or trace minerals. –Phytonutrient components of plants are thought to promote health. –Eating a variety of foods is the best way to get all the vitamins and minerals that you need each day. (continued)

8. Categories of Nutrients (continued) Water is an essential nutrient! –In general, people need about 8 cups (1,920 ml) per day (based on 2,000 kcals per day). –Bottled water and fitness water—are they better than plain tap water? –Energy drinks lack nutritional value and can contain hundreds of calories.

9. Dietary Tools Tools available to help people make optimal food choices Food guide pyramid –Redesigned to show the importance of physical activity. –Six color bands represent the five food groups and oils. –Eating foods in moderation is shown in the width of the band. –www.mypyramid.gov Food labels (FDA regulated) –Nutritional labeling is mandatory for most packaged foods. FDA has standardized content claims terminology. –DV (daily values) allow easier label comparison. (continued)

10. Dietary Tools (continued) Dietary guidelines for Americans to build a healthy, balanced lifestyle –RDI: Recommended daily intake encourages moderation as well as variety in the diet. –To maintain body weight in a healthy range, people must balance calories in and calories out (energy balance). –Moderate intake of fat, cholesterol, sugar, sodium, and alcohol minimizes the risk of obesity and decreases risk for chronic disease in the future. –Choose a diet with plenty of whole grains, vegetables, and fruits.

11. Consequences of an Unhealthy Diet A lack of certain vitamins can cause deficiency diseases. Lack of certain minerals can cause other problems such as anemia or even irregular heartbeats. Too much food or too many high-calorie foods can lead to obesity, which causes a host of problems such as the following: –Coronary heart disease –Stroke –Type 2 diabetes –Cancer –Sleep apnea –Respiratory problems (continued)

12. Consequences of an Unhealthy Diet (continued) Research shows that good nutrition can help lower people’s risk for many chronic diseases. Establishing healthy eating habits at a young age is critical to growth and development and contributes to the likelihood that youth will continue to make healthy nutrition choices into adulthood.

13. Nutrition for Weight Loss Fad diets promise drastic results, but do they result in long-term success? Steer clear of diets and diet products that do any of the following: –Drastically cut back on calories –Are based on taking special pills, powders, or herbs –Tell you to eat only specific foods or foods in certain combinations –Make you completely cut out fat, sugar, or carbohydrate –Require you to skip meals or replace meals with special drinks or food bars –Base claims on before and after photos

14. Energy Allowances Energy allowance comes down to calories in must equal calories out. There are no magic pills when it comes to maintaining an ideal diet. Calorie requirements increase during periods of growth. Calories are equal, no matter what food source they come from. Low-fat diets will result in weight gain if they contain excessive calories.

15. Summary The most serious consequence of a person’s poor diet is an ongoing failure to achieve his or her physical best. Good diet alone cannot create fitness, and neither can activity alone. A good diet will optimize physical activity and promote health.