What is Nutrition? - ✔✔ -Nutrition is a science that studies the interactions between living organisms and food
-Food provides nutrients and
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-Nutrients are chemical substances in foods that provide energy and structure and help regulate body processes
Macronutrients - ✔✔ Energy yielding nutrients ( a substance that must be obtained in large amounts)
-Carbohydrates
-Proteins
-Lipids
Six Classes of Nutrients - ✔✔ -Carbohydrates
-Lipids
-Proteins
-Water
-Vitamins
-Minerals
Carbohydrates - ✔✔ Includes sugars and starches
-(Fiber belongs to the carbohydrates category but does NOT provide any energy)
-1 gram of a carbohydrate contains 4 calories
Lipids - ✔✔ -Usually called "fats" or "oils"
- A concentrated form of energy
-Foods high in saturated fatty acids may promote certain diseases
-Foods high in unsaturated fatty acids may prevent certain diseases
-1 gram of a lipid/fats contains 9 calories
Triglyceride - ✔✔ -an ester formed from glycerol and three fatty acid groups
-is a type of fat that is found abundantly in the body
Proteins - ✔✔ -Required for growth, maintenance and repair of the body
-Meat, fish, poultry, dairy products, legumes and grains can provide protein
-Proteins are made up of different combinations of amino acids
-1 gram of proteins contain 4 calories
Water - ✔✔ Is a macronutrient because it is needed in large amounts
-it does not provide kilocalories
-makes up approximately 60% of the human body
micronutrients - ✔✔ Provides no energy for the body but are necessary for proper functioning of the body
-Includes vitamins and minerals
-Important for good health but are required in small amounts
-Found in most fresh foods
Nutrients Provide Energy - ✔✔ -Biochemical reactions in the body help to release the energy contained in carbohydrates, lipids, and proteins
-Energy is used to maintain body functions and fuel physical work
-If more energy is consumed than is needed, over time body weight will increase
-stored primarily as fat
Forming Structures - ✔✔ -Most of the weight of the body is due to water, lipids and protein
-Proteins form ligaments and tendons that hold bones together and attach muscles to bones
-Minerals form bone
-At the cellular level, lipids and proteins make up the membranes that surround cells
Nutritional Genomics - ✔✔ The study of how diet affects genes and how genetic variation can affect the impact of nutrients on health
Nutrient Density - ✔✔ Nutrient density is a measure of the nutrient a food provides compared to its energy content.
-For example: Its better to drink low-fat milk rather than sweetened iced tea because the iced tea only has calories. While the milk also has calories, it also is high in calcium, vitamin D, and vitamin A (it has more nutrients in it or its more nutrient dense)
How, exactly, can I recognize a nutritious diet? - ✔✔ 1. Adequacy
2. Balance
3. Calorie Control
4. Moderation
5. Variety
Variety - ✔✔ -No one food provides all the essential nutrients
-Selecting a variety of foods helps the body to obtain all necessary nutrients
-There are many interactions between foods and nutrients
-Selecting a variety of foods means you will provide the fuel the body needs, even if some of the food interactions are not positive
Balance your choices / Calorie Control - ✔✔ -If you have a Big Mac for lunch instead of a smaller plain burger, you will increase your energy expenditure by 300 kcal
-To do this you could play golf for about an hour, carrying your own clubs
-If you have a grande Mocha Frappuccino instead of a regular iced coffee, you will have to increase your energy expenditure by 370 kcal
-To do this you could jog for about 30 minutes
Adequacy - ✔✔ Providing all the essential nutrients, fiber, and energy in amounts sufficient to maintain health
Moderation - ✔✔ -Moderation means all types of food and beverages are okay, as long as they are taken in moderation
-Moderation means not consuming too much energy, fat, sugar, sodium or alcohol
Understanding science - ✔✔ -Nutrition is a science
-Developing an understanding of the process in nutritional science will help us to understand the relationship between nutrition and health
-Understanding nutritional process will help us to make wise nutrition decisions
Case Study - ✔✔ -a process or record of research in which detailed consideration is given to the development of a particular person, group, or situation over a period of time. [Show Less]