Basics

Nutrition Basics Nutrition Overview and Assessment

N utrition is
“ the science of food, the nutrients and the substances therein, their action, interaction, and balance in relation to health and disease, and the process by which the organism ingests, absorbs, transport, utilizes, and excretes food substances”- The Council on Food and Nutrition of the American Medical Association

Learning About Nutrition
Reputable Research
Quackery Claims

Research Design Methods
Lab Studies
Case Studies
Epidemiological Studies
Intervention (Experimental) Studies

The Scientific Method

Elements of Nutritional Quackery
Claim is too good to be true
Claims to have a secret formula
Makes unrealistic guarantees
Claims weight loss > a pound a week
Uses “Star” testimonials
Claims that non-essential nutrients are essential

What and How Much to Eat?
Learn the body’s nutrient needs
Categorize the body’s nutrient needs
Learn the foods that meet these needs
Learn how to think critically about food choices, read labels, and evaluate foods
Apply the above information to create a personalized food plan

Categorizing the Body’s Nutrient Needs
40-45 Essential Nutrients
Glucose
2 Fatty Acids (EFA)
9 Amino Acids (EAA)
13 Vitamins
About 21 Minerals
Water
Six General Classes of Nutrients
Carbohydrates
Fats
Protein
Vitamins
Minerals
Water

A Calorie
A measurement of energy measured in a bomb calorimeter
“ the amount of heat it takes to raise the temperature of 1 gram of water by 1 degree Celsius”
Food is measured in kilocalories ( kcal )
“ Calories” with a large “C” on nutrition label are in kcal

Transformation of Energy
1,000 calories = 1 kcal = 1(food) Calorie
CHO PROTEIN FAT ALCOHOL ENERGY SOURCES

The Energy Nutrients

The Standard American Diet (SAD)
~16% of kcals as proteins
2/3 from animal sources
~50% of kcals as CHOs
1/2 from simple sugars
Rest mainly refined flours
~33% of kcals as Fats
~2/3 from animal fats

Food Label Energy Nutrient Calculations
Per serving
CHO: 15g x 4 kcal/g = 60 kcal
PRO: 3g x 4 kcal/g = 12 kcal
FAT: 1g x 9 kcal/g = 9 kcal
TOTAL: 81 kcal, rounded down to 80
Nutrition Facts
Amount per Serving
Calories 80
Total Fat 1g
Total Carbohydrate 15g
Protein 3 g

Calculating Percent Kcal CHO 290 grams x 4 kcal/g = 1160 kcal Fat 60 grams x 9 kcal/g = 540 kcal Protein 70 grams x 4 kcal/g = 280 kcal Total 1980 kcal % kcal from CHO = 1160 / 1980 = 59% % kcal from fat = 540 / 1980 = 27% % kcal from protein = 280 / 1980 = 14 %

The Non-Energy Yielding Nutrients
Vitamins:
Compose of various chemical elements
Vital to life
Needed in tiny amounts
Fat soluble
Water soluble
Yields no energy
Minerals:
Inorganic substances
Needed in tiny amounts
Trace minerals
Major minerals
Yields no energy

Water
Compose of H2O
Vital to life
Is a solvent, lubricant, medium for transport, and temperature regulator
Makes up majority (2/3) of our body
Yields no energy

General Functions of Nutrients in Foods
Provide Water
Provide Fuel for Entire Body
Provide Building Blocks
Provide Metabolic Regulators

Influences of Food Choices Heredity Health belief Health Status Nutr. Knowledge Religious belief Flavor, texture, appearance Convenience Rural-urban residence Income $$$$ Occupation Education Ethnic identity Peer influences Childhood experiences

Status of Nutritional Health
Desirable
Undernutrition
Depleted nutrient stores
Reduced biochemical functions
Clinical signs and symptoms
Overnutrition
Excess intake of Calories and Fat
Obesity
Use of vitamin & mineral supplements

ABCDE of Nutritional Assessment
Anthropometrics
Biochemical
Clinical
Diet history
Economic Status

Nutrition Assessment Basics- Examples
A nthropometric Data
Height/Weight
Body Mass Index
Body Composition
B iochemical or Lab Tests
Physical ( C linical Examinations)
Historical Information ( D iet History)
Risk Factors
Diet Analysis
Economics of the Family

Learning Human Nutrient Needs DRI ( Dietary Reference Intakes)
RDA (Recommended Dietary Allowances)
Established by Food and Nutrition Board of National Academy of Sciences and updated every 4-5 years
Meets general nutrition needs of healthy adults
AI (Adequate Intake)
Set when scientific data insufficient
Example: Copper, Biotin, Chromium
UL (Tolerable Upper Intake Levels)
Upper Intakes for possible toxic nutrients

Uses for RDAs
Planning food supplies for groups
Establishing standards for food assistance programs
Evaluating dietary survey data
Developing food & nutrition information
Helping establish food label standards
Regulating food fortification
Developing new food products

Standards For Food Labeling
RDA not used on food label since it is gender and age specific
FDA developed the Daily Values
Reference Daily Intake (RDI) for vitamins and minerals
Daily Reference Value (DRV) for nutrients without RDAs
Only used on food labels

DRV for 2000 kcal Food Component DRV 2000 kcal Fat <65 g Sat. Fat < 20 g Protein 50 g Cholesterol < 300 mg CHO 300 g Fiber 25 g Sodium <2400 mg Potassium 3500 mg

General Food Label Nutrient Recommendations
Look at all the information
Look for Quality of Ingredients
Fit the information into your own diet
Understand DV and how it may or may not apply to you

Foods that Meet Nutrient Needs
Concept of Nutrient Density
Choose mostly foods that are higher in nutrients for the amount of Calories
The Dietary Guidelines of 2000
The Newest Dietary Guidelines and MyPyramid
Food Guides
Exchange List Programs
Personal Food Choices

The Dietary Guidelines of 2000
Aim For Fitness
Aim for a healthy weight
Be physically active each day

More Dietary Guidelines
Build a Healthy Base
Let the pyramids guide your food choices
Choose a variety of fruits and veggies daily
Choose a variety of grains daily, especially whole grains
Keep food safe to eat

More Dietary Guidelines
Choose sensibly
Choose a diet that is low in saturated fat and cholesterol and moderate in total fat
Choose beverages and foods to moderate your intake of sugars
Choose and prepare foods with less salt
If you drink alcoholic beverages, do so in moderation (but not at all if you are pregnant)

The Eatwise Dietary Guidelines for People who enjoy Lifelong Good Health
They eat grains and related foods at each meal, mainly whole grain, unrefined, and minimally processed.
They eat a variety of fruits and vegetables, about 7 cups throughout the day.
They eat mostly legumes, nuts and seeds, then fish, poultry, and then less often, red meat.
They eat moderate amounts of fats, preferably plant oils over animal fats.
They eat small amounts of dairy foods, mostly as yogurt and cheese and wise eaters know that soy milk are healthful alternatives.

More Eatwise Guidelines
They eat small amounts of added sugar and added salt.
They drink about six glasses of water a day, and if they drink alcohol, they do so in moderation (but none at all if pregnant).
They enjoy their pleasures of their foods and meals.

Eatwise Program Guidelines
Breastfeeding-The best start in life
Vegetarianism-Emphasize plant foods and minimize animal foods
Sustainability-Buy local and sustainable
Safe and Hygienic Foods-Practice food safety in the kitchen

Using Food Guides to Plan Meals
Five Groups (1916)
Basic 7 (1943)
Old Basic 4 (1956)
USDA Food Guide Pyramid (1990)
MyPyramid (2005)
Multi-Cultural Pyramids

USDA Food Guide Pyramid-More details

Evaluation of American Diet Using the old Food Guide Pyramid Categories
Consumed 1-2 servings of fruit a day (versus recommended 2-4)
Consumed 2-3 servings of vegetables a day (versus recommended 3-5)
Excessive intake in the fats, oils, and sweets group (versus use “sparingly”)
Excessive intake of high fat meats and refined grains

Now in oz. What Counted as a Serving in the Old Pyramid? Bread, Cereal, Rice, and Pasta 1 slice of bread 1 ounce of ready to-eat cereal 1/2 cup of cooked cereal, rice, or pasta Vegetable 1 cup of raw leafy vegetables 1/2 cup of other vegetables, cooked or raw 3/4 cup of vegetable juice Fruit 1 medium apple, banana, orange 1/2 cup of chopped, cooked, or canned fruit 3/4 cup of fruit juice Milk, Yogurt, and Cheese 1 cup of milk or yogurt 1-1/2 ounces of natural cheese 2 ounces processed cheese Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts 2-3 ounces of cooked lean meat, poultry, fish 1/2 cup of cooked dry beans or ½ cup tofu counts as a serving. 2 tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of “meat” according to the USDA.

Old USDA Categories (3) Low 1,600 Mod 2,200 High 2,800 Grain Group Servings 6 9 11 Vegetable Group Servings 3 4 5 Fruit Group Servings 2 3 4 Milk Group Servings 2-3 2-3 2-3 Meat Group (ounces) 5 6 7 Total Fat (grams) 53 73 93 Total Added Sugars (teaspoons) 6 12 18 Women who are pregnant or breastfeeding, teenagers, and young adults to age 24 need 3 servings of Dairy or other Calcium-rich foods. “Meat” group amounts are in total ounces.

The MyPyramid of 2005 (See next slide for link & details)

The MyPyramid of 2005
Click on the following link and explore: www.mypyramid.gov
Be sure to read on the website:
Anatomy of the Pyramid (understand it)
Colored coded-categories and descriptions
What counts as an oz. (explore individual foods)
Personalize your MyPyramid (this will be one of your assignments in Pageout)

MyPyramid Tips
Plan your meals and take your own lunch
Include vegetable protein often
Eat a colorful salad daily including dark green/yellow/orange/red /purple veggies and fruits
Include a vitamin C rich food every day
Choose whole grains

Updated Version

The Healthful House of Food and Fitness by Cherie Moore
Click on http://academic.cuesta.edu/cmoore/house.htm

Using Exchange Lists to Plan Your Meals
What is the Exchange System?
Who Developed the Exchange System?
American Diabetes Association
American Dietetics Association
Who could use these Exchange Lists?
Diabetics
Athletes
Someone striving for weight loss
Anyone

Exchange System-Important Points to Make it Work
Strict attention to portion sizes
Not categorized by vitamins and minerals
Categorized by the energy (Calories) and energy nutrients (carbs, fats, and proteins)
Some foods in different categories than the food pyramid (cheese, corn, and olives)
Six general exchange categories (fat, starch, vegetable, fruit, milk, “meat”)

Exchange System Lists

Exchange Lists Categories
Starch (80 kcal)
15 grams carbohydrate
3 grams protein
0-1 grams fat
Vegetable (25 kcal)
2 grams protein
0 grams fat

Fruit (60 kcal)
0 grams protein
0 grams fat
Protein- legumes, meats, cheeses (55-100 kcal)
7 grams protein
1-8 grams fat (depending on whether food is very lean, lean, medium fat or high fat)

Milk (90-150 kcal)
8 grams protein
0-8 grams fat (depending on amount of fat in milk)
Fat (45 kcal)
0 grams protein
5 grams fat

Basics

by cheriemoore on Jun 01, 2009

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