1. Chapter 1: Food Choices and Health

2. What is this chapter about??
Why should we care about nutrition?
What are the nutrients in foods and what roles do they play in the body?
What constitutes or forms a nutritious diet?
How do people go about making changes to their diets?

3. Nutrition is Food is...
the science of how food nourishes the body.
any substance that the body can take in and absorb that will enable it to stay alive and grow
supplies energy and nutrients

4. diet is nutrients are...
Foods and beverages a person usually eats and drinks?
Parts of food that are important for the body to function.
Provide: energy, serve as building material, help maintain or repair body parts, and support growth.

5. Nutrients include 1. water 2. carbohydrates 3. fats 4. proteins
5. vitamins
6. minerals

6. Question?????
According to the definition of food what are some typical and aytipical examples of food?

7. A Lifetime of Nourishment
The nutrients in food support growth, maintenance, and repair of the body.
Deficiencies, excesses, and imbalances of nutrients bring on the diseases of malnutrition.
When you choose foods with nutrition in mind, you can enhance your own well being

8. The Diet and Health Connection pg. 3
Nutrition profoundly affects health.
Chronic diseases have a connection to a poor diet.
Which of these diseases are chronic?

9. The Diet and Health Connection
Chronic diseases include:
Heart disease
Diabetes
Some cancers
Dental disease
Adult bone loss

10. The Diet and Health Connection
Chronic diseases
Cannot be prevented by a good diet alone
To some extent determined by genetics, activities, and lifestyle

11. Genetics and Individuality
Inherited disease - condition that is passed from a parent to a child
Hemophilia, sickle cell anemia, Down syndrome, cystic fibrosis, and many others
Acquired disease - condition that is associated with infections, lifestyle behaviors or diet
Heart attack, diabetes, stroke, mineral or vitamin deficiencies

12. Genetics and Individuality pg. 3
Choice of diet influences long-term health within the range set by genetic inheritance.
Nutrition has little influence on some diseases but strongly affects others.

13. The Importance of Nutritional Genomics
Integration of nutrition, genomic science, and molecular biology.
Looks at how nutrients affect the activities of genes and how genes affect the activities of nutrients.
Expected to advance treatment of certain diseases.

14. Other Lifestyle Choices
Only two common lifestyle habits have a stronger influence on long-term health than dietary choices. Can you guess which?
Smoking & other tobacco use
Excessive alcohol consumption

15. Other Lifestyle Choices
Tobacco use and alcohol and other substances can destroy health.
Staying active, getting enough sleep, and stress can all affect health.

16. Healthy People 2010: Nutrition Objectives for the Nation pg. 5
U.S. Department of Health and Human Services sets nutrition objectives for the nation each decade

19. The Human Body and Its Food
Nutrients – parts of food needed for the body’s functioning.
Roles:
Provide energy
Building material
Maintenance and repair
Support growth

20. The Human Body and Its Food

21. Where does energy come from?
Body uses energy when doing work
Energy comes directly from the sun by way of plants
When you eat plants you are getting the stored energy from the sun.
When you eat animal tissue you are eating compounds containing energy that came originally from the sun

22. The Human Body and Its Food
Food and the human body are made up of the same materials

23. Meet the Nutrients
Essential nutrients – must be obtained in the diet because the body does not make them
Found in all 6 classes
Glucose
Linoleic acid linolenic acid
9 amino acids of 20
All 13 25
Yes

24. Meet the Nutrients
Calorie - the amount of heat energy needed to raise the temperature of one kilogram (1 liter) of water by 1oC
Explode food pieces in a special water-lined chamber and measure the heat given off from the explosion

25. Gram – a unit of weight. Meet the Nutrients
For instance, one teaspoon of sugar weighs roughly 5 grams.

26. Meet the Nutrients

27. Can I Live On Just Supplements?
Elemental diets – diets with a precise chemical composition.
Lifesaving for people who cannot eat ordinary food.
Not appropriate over long periods for healthy people as “meal replacers” or “insurance” against malnutrition.

28. Food is better than supplements
Can I Live On Just Supplements?
Food is better than supplements
The digestive system can break down and absorb nutrients most efficiently from whole foods
Eating provides physical, psychological, and social comfort for people as well
When you eat foods, you are receiving more than nutrients

29. Can I Live On Just Supplements?
Some foods offer beneficial non- nutrients called phyto-chemicals.
Confer taste, color, and possible health benefits.
Some foods offer beneficial nonnutrients

30. Nonnutrient- compunds other than the 6 nutrients that are present in foods and that have biological activity in the body.
Phytochemicals- nonnutrient compunds in plants that have bilogical activity in the body.

31. The Challenge of Choosing Foods
Foods come in a bewildering variety in the marketplace, but the foods that form the basis of a nutritious diet are basic foods.

32. The Abundance of Foods to Choose From

33. The Abundance of Foods to Choose From
All foods once looked like this...

34. The Challenge of Choosing Foods
...but now many foods look like this.

35. How, Exactly, Can I Recognize a Nutritious Diet?
All of these factors help to build a nutritious diet.

36. Elements of a Healthy Diet - ABCMV
Adequacy - get enough of essential nutrients.
Balance - contains a good proportion of nutrients. No overemphasis of a food group.
Calorie control - choose foods to maintain ideal body weight.
Moderation - eat any food in reasonable-size portions.
Variety - eat different types of food to prevent boredom.

38. Eating is an intentional act. People choose:
Why People Choose Foods
Eating is an intentional act.
People choose:
What to eat
Where to eat
Who to eat with
How to prepare it

39. Cultural and Social Meanings Attached to Foods
Food ways – the sum of a culture’s habits, customs, beliefs, and preferences concerning food.
Sharing ethnic food is a way of sharing
culture

40. Cultural and Social Meanings Attached to Foods
Omnivore
A person who eats food of both plant and animal origin, including animal flesh
Vegetarian
Lacto-ovo – animal products but no flesh
Vegan – neither animal products nor flesh

41. Where do you fit in? I eat everything.
I don’t eat red meat but I eat poultry/fish.
I am a lacto-ovo vegetarian
I am a vegan.
I eat fish but no other animal.

42. Factors That Drive Food Choices
Advertising
Availability
Economy
Emotional comfort
Habit
Personal preference
Positive associations
Region of the country
Social pressure
Values or beliefs
Weight
Nutritional value

43. THE SCIENCE OF NUTRITION
Nutrition is a science so scientists and dieticians work together to develop studies that are well designed, controlled, and reviewed by other experts
Many studies take a long time to complete so information may not be available as quickly as most people would like it to be

44. The Scientific Approach

45. The Scientific Approach: Research Designs – 4 types
Examples of research design
Epidemiological study
This country’s food supply has more olive oil and they have less heart disease.
Lab study
Let’s prove that a vitamin
C deficiency leads to scurvy in these rats.

46. The Scientific Approach: Research Designs – 4 types
Case study:
This person eats too little iodine and has
goiter
Intervention study:
Let’s add foods with vitamin C to his diet and see if he gets fewer colds.

47. Once a finding is published, it is still only preliminary
Scientific Challenge
Once a finding is published, it is still only preliminary
One experiment does not “prove” or “disprove” anything
Must be duplicated, supported, and challenged by other scientists
A finding that has stood up to repeated rigorous testing may become a theory

48. Can I Trust the Media to Deliver Nutrition News?
Read nutrition information with an educated eye
Consider the source of the information
Is it from a reputable journal? A magazine? An Internet chat room? A talk show? Your mother???

49. National Nutrition Research
There are two ongoing national scientific research projects:
1. National Health and Nutrition Examination Surveys (NHANES)
Asks about 50,000 people what they have eaten
Records measures of their health status

50. - Records what people have actually eaten for two days
National Nutrition Research
Continuing Survey of Food Intakes by Individuals (CSFII)
- Records what people have actually eaten for two days
- Compares the foods they have chosen with the recommended food selections

51. Consumer Corner: Reading Nutrition News with an Educated Eye
Refereed journals: Review journals examine all available evidence on major topics; research journals report details of the methods, results and conclusions of recently completed experiments.

52. Making Diet Changes
Nutrition knowledge is useful if it helps people improve their diets.
People need to change behaviors.

53. Taking inventory and setting goals
Track food intake over several days and compare to standards
Set small, achievable goals in areas that need changing

54. The Process of Change
Psychologists describe 6 stages of behavior change

55. Obstacles can cause lapses Lapses can arise in these general areas:
Obstacles to Change
Obstacles can cause lapses
Lapses can arise in these general areas:
Competence
Confidence
Motivation

56. Motivation is based on rewards Rewards are affected by:
The Concept of Rewards
Motivation is based on rewards
Rewards are affected by:
Value
Timing
Costs
Probability

57. Start Now
As you read this book, little reminders entitled Start Now appear at the end of each chapter.
They invite you to go to the ThomsonNOW Internet website to take inventory of your current behaviors and set goals for needed changes.

58. Summary: Behavior Change
Behavior change follows a predictable pattern.
Motivation is the force that moves people to act.
It is affected by the weights people give to the rewards and the consequences that will follow the action.

59. Food Feature
How can I get enough nutrients without consuming too many calories?
Nutrient Density – a measure of nutrients per calorie.

60. Food Feature

61. Food Feature Which food is the most nutrient dense? Oreo cookie
Chicken soup
Milk shake
Skim milk
Answer: d

62. Controversy: Sorting the Impostors from the Real Nutrition Experts
Who speaks on nutrition?

63. Controversy: Sorting the Impostors from the Real Nutrition Experts

64. Controversy: Sorting the Impostors from the Real Nutrition Experts

65. Identifying Valid Nutrition Information

66. Nutrition on the Net

68. Nutrition on the Net
PUBMED ( Internet resource

69. Who Are the True Nutrition Experts?

71. Who Are the True Nutrition Experts?

72. Detecting Fake Credentials

73. Detecting Fake Credentials
Sassafras and Charlie display their professional credentials

74. Chapter 2: Nutrition Tools – Standards and Guidelines
Don’t let the “alphabet soup” of nutrient intake standards confuse you

75. Introduction Eating well is easy in theory
Just choose a selection of foods that supplies appropriate amounts of the essential nutrients, fiber, phytochemicals, and energy, without excess intakes of fat, sugar, and salt.
Be sure to get enough exercise to balance the foods you eat!!

76. Introduction In practice, eating well proves harder than it appears
Many people are overweight, or undernourished, or suffer from nutrient excesses or deficiencies that impair their health
They are malnourished

77. Nutrient Recommendations
The Dietary Reference Intakes are nutrient intake standards set for people living in the United States and Canada.
The Daily Values are U.S. standards used on food labels.

78. I know my diet needs improvement.
Question??
I know my diet needs improvement.
Agree
Disagree
c. I never think about it.

79. Nutrient Recommendations

80. Nutrient Recommendations
The DRI committee has set values for:
Vitamins
Minerals
Carbohydrates
Fiber
Lipids
Protein
Water
Energy

81. Goals of the DRI Committee
Goal #1 - Setting Recommended Intake Values - RDA and AI
Both are nutrient goals
RDA – Recommended Dietary Allowance
AI – Adequate Intake

82. Goals of the DRI Committee
Goal #2 – Facilitating Nutrition Research and Policy – EAR
EAR – Estimated Average Requirements

83. Goals of the DRI Committee
Goal #3 – Establishing Safety Guidelines
UL – Tolerable Intake Levels
To identify potentially hazardous levels of nutrient intakes

84. Goals of the DRI Committee

85. Goals of the DRI Committee
Goal #4 – Preventing Chronic Diseases
Acceptable Macronutrient Distribution Ranges (AMDR) for energy nutrients
45 to 65 percent from carbohydrates
20 to 35 percent from fat
10 to 35 percent from protein

86. Understanding the DRI Intake Recommendations
Separate recommendations for men, women, pregnant, lactating women, infants, and children
Specific age ranges

87. Understanding the DRI Intake Recommendations
The DRI in perspective
The values are based on available scientific research and updated periodically in light of new knowledge.
The values are based on the concepts of probability and risk.
The values are recommendations for optimal intakes, not minimum requirements. Include a generous margin of safety.
The values are set in reference to specific indicators of nutrient adequacy, rather than prevention of deficiency symptoms alone.

88. Understanding the DRI Intake Recommendations
The DRI in perspective
The values reflect daily intakes to be achieved, on average, over time. The values are set high enough to ensure that body stores will beet nutrient needs during periods of inadequate intakes.
The recommendations apply to healthy persons only.

89. Why Are Daily Values Used on Labels?
One set of values that applies to everyone found only on food labels.
Reflect the needs of an “average” person – someone eating 2,000 to 2,500 calories a day.
Enable consumers to compare the nutrient values among foods.

90. Dietary Guidelines for Americans

91. Dietary Guidelines for Americans
The Dietary Guidelines suggest that physical activity should be part of a healthy lifestyle

92. Dietary Guidelines for Americans

93. Diet Planning with the USDA Food Guide
A major recommendation of the Dietary Guidelines for Americans is to choose a diet based on the USDA Food Guide.
USDA provides a food group plan – the USDA Food Guide.
What does USDA stand for United States Department of Agruculture

96. Other food planning tools:
Exchange lists - appendix D
Canada’s Beyond the Basics – appendix B

97. How Can The USDA FOOD Guide Help Me to Eat Well?
In the U.S., we eat
too few of the foods that supply key nutrients and
too many calories and fats

98. Achieving Adequacy, Balance, & Variety: The Food Groups and Subgroups
If you design your diet around the USDA Food Guide, you will achieve adequacy, balance, and variety.
Divides food groups into subgroups
Example: vegetables
Orange and deep yellow
Dark green
Starchy
Legumes

99. Controlling Calories: The Discretionary Calorie Allowance

100. Controlling Calories: The Discretionary Calorie Allowance
A person may choose to consume the following within the limits of the allowance:
1. Extra serving of the same nutrient-dense foods that comprise their diet
Fats
Added sugars
Alcohol
Omit the discretionary calories

101. Achieving Moderation: Nutrient Density
Choose the most nutrient-dense foods from each group to prevent overweight or obesity

102. How Much Food Do I Need Each Day?

103. How Much Food Do I Need Each Day?

104. How Much Food Do I Need Each Day?

106. Would you be happy eating like this? 1. Yes 2. NO 3. Maybe
Question??
Would you be happy eating like this?
1. Yes
2. NO
3. Maybe

107. MyPyramid: Steps to a Healthier You

108. Flexibility of the USDA Food Guide
Allows for substitutions according to
personal preferences
national and cultural food choices

109. Flexibility of the USDA Food Guide

110. Flexibility of the USDA Food Guide

111. Portion Control
People wishing to avoid overconsuming calories must pay attention to portion sizes

112. Portion Control
A serving of grain is 1 oz., yet most bagels today weight 4 oz. or more--meaning that a single bagel can easily supply more than half of the grains that many people need in a day.

113. A Note About Exchange Systems
Exchange lists facilitate calorie control by providing an understanding of how much carbohydrate, fat, and protein are in each food group.
Appendix D (appendix B for Canada)

114. Consumer Corner: Checking Out Food Labels
Food labels provide clues for nutrition detectives

115. Consumer Corner: Checking Out Food Labels

116. What Food Labels Must Include
The Nutrition Education and Labeling Act of
Every packaged food must state:
The common name of the product.
The name and address of the manufacturer, packer, or distributor.
The net contents in terms of weight, measure, or count.
The nutrient contents of the product (Nutrition Facts panel).
The ingredients, in descending order of predominance by weight.

117. The Nutrition Facts Panel
The following are found on all labels:
Serving size
Servings per container
Calories/calories from fat
Nutrient amounts and percentages of Daily Values for:
Total fat
Cholesterol
Sodium
Total carbohydrate/sugars/dietary fiber
Protein

118. The Nutrition Facts Panel
In addition, the label must state the contents of these nutrients expressed as percentages of the Daily Values:
Vitamin A
Vitamin C
Calcium
Iron

119. More About Percentages of Daily Values
The calculations used to determine the “% Daily Value” figures for nutrient contributions from a serving of food are based on a 2,000-calorie diet.
Example: If a food contributes 13 milligrams of vitamin C per serving, and the DV is 60 milligrams, then a serving of that food provides about 22 percent of the DV for vitamin C.

120. What Food Labels May Include
So far, we have looked at the accurate and reliable facts on nutrition labels.
Let’s look at more reliable claims but also unreliable, but legal claims that can be made on food labels.

121. Nutrient Claims on Food Labels
If a food meets specific criteria, the label may display certain approved nutrient claims.

125. Health Claims: The FDA’s “A” Through “D” Lists
The FDA can no longer demand that only health claims with the highest degree of scientific support appear on food labels.
The FDA allows claims that are supported by weak evidence.
Reliable claims receive an “A” and the manufacturer needs to submit scientific evidence and petition the FDA for permission.
“Qualified” claims are “B” through “D” claims.

126. Health Claims: The FDA’s “A” Through “D” Lists

127. Health Claims: The FDA’s “A” Through “D” Lists

128. Structure/Function Claims
No prior approval for the Grade A health claim.
Structure/Function claims can be on a food or supplement.
For claims on a supplement, the manufacturer must notify the FDA after marketing, and the label has to have a disclaimer stating that the FDA has not evaluated the claim.

129. Structure/Function Claims

130. Consumer Education

132. Conclusion
Nutrition Facts panels and ingredients provide reliable information on which you can base your food choices.
More and more of the health-related claims printed on labels are based on less-than- convincing scientific evidence.
In the world of food and supplements, “Let the buyer beware.”

133. Food Feature: Getting A Feel For the Nutrients in Foods

135. Which day is more nutritious?
Question??
Which day is more nutritious?
Monday’s
Tuesday’s
They are the same.
Monday is more nutrient dense. Tuesday’s meals oversupply calories and saturated fat while undersupplying fiber and critical vitamins and minerals.

136. Controversy: Are Some Foods “Superfoods” for Health?
What do they promise?
What do they deliver?

137. Controversy: Are Some Foods “Superfoods” for Health?

139. A Scientific View of Phytochemicals

141. A Scientific View of Phytochemicals

142. Phytochemical Supplements
Foods deliver 1000’s of phytochemicals in addition to nutrients.
Supporters of phytochemical supplements say:
Evidence is good enough to recommend supplements.
People have been eating them forever and so they must be safe to consume as supplements.

143. Phytochemical Supplements
Detractors of phytochemical supplements say:
The body is not used to handling them in large concentrations.
They alter body functions in ways not yet understood fully.
Evidence for the safety of isolated phytochemicals in humans is lacking.
No regulatory body oversees their safety. No studies are required to prove they are safe or effective before marketing them.
They make claims that are unproven.

144. The Concept of Functional Foods
Manufactured functional foods consist of processed foods that are fortified with nutrients or enhanced with phytochemicals or herbs.
E.g. Calcium-fortified orange juice
E.g. Margarine blended with a phytosterol that lowers blood cholesterol

145. The Concept of Functional Foods
Functional foods currently on the market promise to “enchance mood,” “promote relaxation and good karma,” “increase alertness,” and “improve memory,” among other claims

146. The Final Word