PHED 2015- Nutrition For Life 4e

1. Chapter 1 Lecture
Chapter 1:
Nutrition: Making
It Work for You
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2. Learning Outcomes
1. Define the term nutrition and explain why
nutrition is important to health.
2. Identify the six classes of nutrients essential for
health.
3. Identify the characteristics of a healthful diet.
4. Compare and contrast the six types of Dietary
Reference Intakes for nutrients.
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3. Learning Outcomes
5. Describe the Dietary Guidelines for Americans
and discuss how these Guidelines can be used
to design a healthful diet.
6. Identify the food groups in the USDA food
patterns and the amounts adults should eat
each day.
7. Explain how to read and use the Nutrition Facts
panel found on food labels.
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4. Learning Outcomes
8. List at least four sources of reliable and
accurate nutrition information.
9. Describe the steps of the scientific method
used in research studies.
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5. What Is Nutrition and Why Is It Important?
• Nutrition: the science of the study of food,
including
• how food nourishes our bodies
• how food influences our health
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6. What Is Nutrition and Why Is It Important?
• Nutrition is one of several factors supporting
wellness.
• Wellness: multidimensional state of being
• Physical, emotional, and spiritual health
• Critical components of wellness:
• Nutrition
• Physical activity
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7. What Is Nutrition and Why Is It Important?
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8. What Is Nutrition and Why Is It Important?
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9. What Is Nutrition and Why Is It Important?
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10. What Is Nutrition and Why Is It Important?
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Insert Figure 1.4

11. What Are Nutrients?
• Nutrients: the chemicals in foods that are critical
to human growth and function
• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Water
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12. Energy from Nutrients
• We measure energy in kilocalories (kcal).
• Kilocalorie: amount of heat required to raise the
temperature of 1 kg of water by 1ºC
• On food labels, "Calories" actually refers to
kilocalories (kcal).
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13. What Are Nutrients?
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14. What Are Nutrients?
• Macronutrients: nutrients required in relatively
large amounts
• Provide energy to our bodies
• Carbohydrates, fats, proteins
• Micronutrients: nutrients required in relatively
small amounts
• Vitamins, minerals
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15. Carbohydrates
• The primary source of fuel for the body,
especially for the brain
• Provide 4 kcal of energy per gram
• Many are rich in fiber and phytochemicals
• Found in grains, vegetables, fruits, legumes,
seeds, nuts, and dairy
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16. Fats
• An important energy source during rest or low-
intensity exercise
• Provide 9 kcal of energy per gram
• Solid fats
• Butter, lard, and margarine
• Liquid fats
• Vegetable oils
• Cholesterol is produced by the body.
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17. Proteins
• Can supply 4 kcal of energy per gram but are
not a primary energy source
• Proteins are important for:
• building cells and tissues
• maintaining bones
• repairing damaged structures
• regulating metabolism
• Protein sources include meats, dairy products,
seeds, nuts, and legumes.
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18. Vitamins
• Vitamins: compounds containing carbon that
assist in regulating body processes
• Vitamins are micronutrients that do not provide
energy to our bodies, but assist in the conversion
of carbohydrates, fats, and protein into energy.
• Fat-soluble vitamins
• Water-soluble vitamins
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19. Vitamins
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20. Minerals
• Minerals: substances that do not contain carbon
and are not broken down during digestion or
destroyed by heat or light
• Functions include energy production, fluid
regulation, and bone structure
• Major Minerals
• More than 100 mg per day required
• Trace Minerals
• Less than 100 mg per day required
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21. Minerals
• Chemical elements or compounds such as
calcium, phosphorus, magnesium, sodium,
potassium, and chloride
• Humans require less than 100 mg per day of the
trace minerals such as iron, zinc, copper,
iodine, and fluoride.
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22. Minerals
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23. Water
• Water supports all body functions and is
necessary for health and survival.
• Water is involved in many body processes,
including:
• fluid balance
• nerve impulses
• muscle contractions
• nutrient transport
• removal of wastes
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24. What Is a Healthful Diet?
• A healthful diet provides the proper
combination of energy and nutrients.
• A healthful diet is:
• adequate
• moderate
• balanced
• varied
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25. A Healthful Diet Is Adequate
• An adequate diet provides enough energy,
nutrients, fiber, and vitamins to maintain health.
• A diet adequate in many nutrients can still be
inadequate in a few – sometimes key – nutrients.
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26. A Healthful Diet Is Moderate
• Moderation means a diet which contains the
right amounts of foods for maintaining proper
weight and optimizing the functions of our
bodies.
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27. A Healthful Diet Is Balanced
• A balanced diet contains the right combination
of foods providing the proper balance of
nutrients.
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28. A Healthful Diet Is Varied
• Variety refers to eating different foods each day.
• By trying new foods on a regular basis, we
optimize our chances of consuming the
multitude of nutrients our body needs.
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29. How Can You Design a Diet that Works for
You?
• Dietary Reference Intakes (DRIs) are U.S. and
Canadian lists of dietary standards.
• DRIs identify the amount of a nutrient to:
• prevent deficiency disease
• reduce the risk of chronic disease
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30. How Can You Design a Diet that Works for
You?
• DRIs consist of six values:
• Estimated Average Requirement (EAR)
• Recommended Dietary Allowance (RDA)
• Adequate Intake (AI)
• Tolerable Upper Intake Level (UL)
• Estimated Energy Requirement (EER)
• Acceptable Macronutrient Distribution Range
(AMDR)
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31. Use the DRIs to Calculate Your Nutrient
Needs
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Click on the DRI Determination
link separate from this power
point.

32. Use the DRIs to Calculate Your Nutrient
Needs
• Estimated Average Requirement (EAR)
• The average daily intake level of a nutrient
that will meet the needs of half of the people
in a particular category
• Recommended Dietary Allowance (RDA)
• The average daily intake level required to
meet the needs of 97–98% of people in a
particular category
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33. Use the DRIs to Calculate Your Nutrient
Needs
• Adequate Intake (AI)
• The recommended average daily intake level
for a nutrient; used when the RDA is not yet
established
• Tolerable Upper Intake Level (UL)
• The highest average daily intake level that is
not likely to have adverse effects on the
health of most people
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34. Use the DRIs to Calculate Your Nutrient
Needs
• Estimated Energy Requirement (EER)
• The average dietary energy intake (kcal) to
maintain energy balance
• Acceptable Macronutrient Distribution Range
(AMDR)
• Describes the portion of the energy intake
that should come from each macronutrient
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35. Use the DRIs to Calculate Your Nutrient
Needs
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36. Follow the Dietary Guidelines for Americans
• Dietary Guidelines for Americans provide
general advice for nutrition and health from:
• U.S. Department of Health and Social
Services
• U.S. Department of Agriculture
• Designed to:
• promote health
• reduce risk of chronic diseases
• reduce prevalence of overweight and obesity
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37. Follow the Dietary Guidelines for Americans
• Balance Calories to
maintain weight
• Choose nutrient-
dense foods
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38. Follow the Dietary Guidelines for Americans
• Limit sodium, fat, sugars, and alcohol.
• Keep daily sodium intake below 2,300 mg.
• Keep saturated fat less than 10% of total
calories.
• Consume less than 300 mg of cholesterol.
• Limit foods high in added sugars.
• When drinking alcohol, consume moderately.
• 1 drink per day for women
• 2 drinks per day for men
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39. Follow the Dietary Guidelines for Americans
• Another goal of the Dietary Guidelines is
promoting healthful foods while stressing a
reduction in caloric intake.
• Increase fruits and vegetables.
• Increase whole grain consumption.
• Use fat-free or low-fat dairy alternatives.
• When choosing proteins, aim for low fat.
• Choose foods with adequate fiber and the
nutrients potassium, calcium, and vitamin D.
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40. Follow the Dietary Guidelines for Americans
• Follow healthy and safe eating patterns.
• No single healthy pattern fits everyone.
• Food safety.
• Clean everything!
• Separate raw and cooked foods during prep time.
• Cook foods thoroughly to kill bacteria.
• Chill perishable foods promptly.
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41. The USDA Food Patterns
• A teaching plan to help people design healthy
eating patterns
• The common visual representation is "MyPlate".
• Replaced the prior graphic ("MyPyramid")
• MyPlate is an interactive food guidance
system (www.choosemyplate.gov) based on
the 2010 Dietary Guidelines and the Dietary
Reference Intakes.
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42. The USDA Food Patterns
• Eat in moderation to balance calories.
• Eat a variety of foods.
• Consume the correct proportions.
• Personalize your eating plan.
• Increase physical activity.
• Set goals for improving food choices and lifestyle.
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43. The USDA Food Patterns
• The five food groups emphasized are:
• grains
• vegetables
• fruits
• dairy foods
• protein foods
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44. The USDA Food Patterns –
Mediterranean Diet
1. What are the characteristics of a Mediterranean
diet that can reduce the risk for heart disease
by 30%?
2. What dietary recommendations would you give
to someone who wants to reduce his/her risk
for heart disease?
3. What methods can be used to increase intake
of protein rich foods and healthy fats?
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45. The USDA Food Patterns
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46. The USDA Food Patterns
• Emphasize the concept of empty Calories
• Calories from solid fats or added sugars that
provide few or no nutrients
• Should be limited to a small percentage of
your Calorie and nutrient needs
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47. The USDA Food Patterns
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48. The USDA Food Patterns
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49. The USDA Food Patterns
• Number and size of servings
• An ounce-equivalent (oz-equivalent) is a
serving size of 1 ounce, or its equivalent.
• Amounts vary by food groups, due to the
relative density of different foods.
• No national standardized definition for a
serving size exists for any food.
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50. The USDA Food Patterns
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51. The USDA Food Patterns
1. Discuss whether or not the government should
regulate the sale of large serving sizes at
restaurants (such as the size of sugary drinks).
2. Discuss creative ways companies can educate
consumers regarding appropriate serving sizes
of their food products.
3. In what ways should the FDA be involved in
educating consumers about serving size?
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52. The USDA Food Patterns
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53. The USDA Food Patterns
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54. The USDA Food Patterns
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55. Read Food Labels
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Click on the Reading
Labels link separate from
this power point.

56. Read Food Labels
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57. How to Read and Use the Nutrition Facts
Panel
• The Nutrition Facts Panel contains the nutrition
information required by the FDA.
• This information can be used in planning a
healthful diet.
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58. How to Read and Use the Nutrition Facts
Panel
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59. How to Read and Use the Nutrition Facts
Panel
• Serving size and servings per container
• Used to plan appropriate amounts of food
• Standardized serving sizes allow for
comparisons among similar products.
• Total calories and calories from fat per serving
• Used to determine if a product is relatively
high in fat
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60. How to Read and Use the Nutrition Facts
Panel
• List of nutrients
• Fat (total and saturated)
• Cholesterol
• Sodium
• Carbohydrates
• Protein
• Amount and type of vitamins and minerals
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61. How to Read and Use the Nutrition Facts
Panel
• The Percent Daily Values (%DV)
• Describe how much a serving of food
contributes to your total intake of a nutrient
• Based on a 2,000-kcal food intake pattern
• Footnote
• Contains general dietary advice for all people
• Also compares a 2,000-Calorie diet with a
2,500-Calorie diet
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62. Food Labels Can Contain a Variety of
Claims
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63. Food Labels Can Contain a Variety of
Claims
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64. Food Labels Can Contain a Variety of
Claims
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65. Where Can You Turn for Nutrition Advice?
• Quackery:
• Misrepresentation of a product, program, or
service for financial gain; you must be an
informed, skeptical consumer.
• www.quackwatch.com
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66. Where Can You Turn for Nutrition Advice?
• Trusted experts are educated and credentialed:
• Registered dietitians
• Nutritionists
• Graduate degrees in nutrition
• Physicians
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67. Where Can You Turn for Nutrition Advice?
• Government Agencies
• The Centers for Disease Control and
Prevention in Atlanta, Georgia
• The National Institutes of Health in Bethesda
Maryland
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68. Where Can You Turn for Nutrition Advice?
• Other reliable sources include government and
professional organizations, such as:
• Academy of Nutrition and Dietetics
• Centers for Disease Control and Prevention
• National Institutes of Health
• American Society for Nutrition
• American College of Sports Medicine
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69. How Can You Interpret Results of Research
Studies?
• The scientific method is a standardized, multi-
step process that involves the following steps:
• observation of a phenomenon
• a hypothesis (research question) to test
• experiments to test the hypothesis
• after extensive research, a theory may be
developed
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70. The Scientific Method
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71. Various Types of Research Tell Different
Stories
• Establishing guidelines and understanding the
role of nutrition in health involves ongoing
experimentation.
• Different types of research studies tell different
stories:
• animal studies
• human studies
• observational studies
• case-control studies
• clinical trials
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