The document discusses nutrition and defines it as the science related to food, nutrients, and their interaction and balance in the body. It notes nutrition plays a role in health and disease. Poor diet and lack of exercise are risk factors for chronic diseases like heart disease and cancer. The hypothalamus regulates hunger and satiety through hormones like leptin, insulin, and ghrelin. Social and environmental factors can also influence eating behaviors and weight gain.

2.  “the science of food, the nutrients and the
substances, 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
 The social, cultural, psychological implications of
food and eating

4.  Provide energy
 Provide building blocks
 Vital for growth and maintenance
 Essential

5.  Omission leads to decline
 Regain normal function when
restored to the diet
 Has specific biological function

6.  Poor diet and sedentary lifestyle
 Risk factors for chronic diseases
 Poor diet and sedentary lifestyle are risk
factors for chronic diseases:
◦ Disease of the heart (26.6% of all deaths)
◦ Cancer (22.8%)
◦ Cerebrovascular disease (5.9%)
◦ Diabetes (3.1%)
◦ Accounts for ~2/3 of all deaths

7.  “Affliction of affluence”
 Optimal health
 We are living longer
 Your choice

8.  Carbohydrates
 Fats
 Proteins
 Vitamins
 Minerals
 Water

9.  Kcals-measure energy
 Essential nutrients
 Nonessential nutrients
 Energy-yielding nutrients: CHOs, P, fats
 Nutrients for growth, development, and
maintenance
 Nutrients that regulate body processes

10.  Composed of C, H, O
 Provide a major source of fuel for the body
 Basic unit is monosaccharide (glucose)
 Simple and Complex CHO
 Energy yielding (4 kcal /gm)

11.  Composed of C, H and fewer O
 Triglyceride is the major form of lipid
 Fats and oils
 Unsaturated Fatty Acids
 Saturated Fatty Acids
 Essential Fatty Acids (Omega 3, 6)
 Energy yielding (9 kcal /gm)
 Cholesterol and phospholipids

12.  Composed of C, O, H, N
 Basic unit is amino acid
 Make up bones, muscles, other tissues, and
components
 (9) Essential amino acid
 (11) Nonessential amino acid
 Energy yielding (4 kcal /gm)

13.  Composed of various elements
 Vital to life
 Enable chemical reactions
 Needed in tiny amounts
 Fat soluble
 Water soluble-destroyed in cooking
 Yields no energy

14.  Inorganic substances-lacking carbon
 Function in cellular process, nervous system,
water balance, structural
 Needed in tiny amounts
 Not destroyed in cooking
 Trace minerals
 Major minerals
 Yields no energy

15.  Composed of H, O
 Vital to life-forgotten nutrient
 Is a solvent, lubricant, medium for transport,
chemical processes, and temperature regulator
 9-13 cups/day
 Makes up majority of our body 60%
 Yields no energy, no calories
 Inorganic

16.  A chemical found in plants
◦ Not considered essential nutrients
◦ Provide significant health benefits
◦ Primarily found in fruits and vegetables

19. Carbohydrate Protein Fat Alcohol
4 kcal/gm 4 kcal/gm 9 kcal/gm 7 kcal/gm
ENERGY SOURCES
Build new compounds Muscular movement
Nerve transmission Ion balance

20.  Measurement of energy
 “The amount of heat it takes to raise
the temperature of 1 gram of water by
1 degree Celsius”
 1,000 calories = 1 kcal = 1(food)
Calorie

21.  CHO: 4 kcal/gm
 Protein: 4 kcal/gm
 Fat: 9 kcal/gm
 (Alcohol: 7 kcal/gm) NOT A NUTRIENT!

22.  Per serving FIG. 1.3 , pg. 12
◦ 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

23.  One day’s intake (1980 kcal)
 290 gm of CHO (x 4 kcal/gm)
 60 gm of fat (x 9 kcal/gm)
 70 gm of protein (x 4 kcal/gm)
 % of kcal as CHO= (290 x 4)/1980 = 0.59 or 59%
 % of kcal as Fat= (60 x 9)/1980 = 0.27 or 27%
 % of kcal as PRO= (70 x 4)/1980 = 0.14 or 14%

24.  16% of kcal as proteins
◦ ~66% from animal sources
◦ 10-35% advised
 50% of kcal as carbohydrate
◦ ~50% from simple sugars
◦ 45-65% advised
 33% of kcal as fat
◦ ~60 % from animal fats
◦ 20-35% advised

25.  National Health and Nutrition Examination Survey
(NHANES) [US Dept. of Health & Human
Services]

26.  Monitor energy intake
 Salt (sodium) in moderation
 Alcohol in moderation
 Fat in moderation
 Adequate fluids
 Eat 5-A-Day; DASH 8-A-Day
 Use supplements wisely, if at all
 Mealtime is a social time

27.  Promote healthy lifestyle
 Reduce preventable deaths and diseases
 Reduce obesity in adults and children
 Increase intake of fruits, vegetables, and whole
grain products
 Lower intake of fat, saturated fats, and sodium
 Increase intake of calcium and iron

29.  Hunger
◦ Physical biological drive
 Appetite
◦ Psychological drive

30. Hypothalamus Leptin
◦ Neuropeptide Y -suppresses appetite
Stimulates appetite -increases satiety
-decreases fat deposition
Causes CHOs cravings
Insulin also increases
Decreases energy appetite
expenditure  CCK (cholecystokinin)
Ghrelin
Contributes to satiation
-stomach cells
-triggers appetite Person feels full ses fat
storage
-lean people made more
 Serotonin
increases satiety
Copyright 2005 Wadsworth Group, a division of Thomson Learning

31.  Hunger-physiological need  Appetite-psychological
to eat; unpleasant desire to eat, pleasant
sensation;originated by
chemicals in the brain. A positive sensation to
seek food involving the
Influenced by: senses of smell and sight
presence/absence of food,
size & composition of a
meal, eating patterns,
 Satiation-feeling of
satisfaction that occurs during
climate, exercise a meal and halts eating;
Stomach designed to eat receptors in the stomach
every 3-4 hours; as it stretch
empties the physiological remind us to stop eating
signs start
 Satiety-feeling of satisfaction
or fullness.
remind us not to eat again
People can override the
signals!
Copyright 2005 Wadsworth Group, a division of Thomson Learning

32. After fatty foods pass your lips and before they settle on to your hips, they go to your
brain. And that may be an important clue to why - and when - we're prone to overeat.
Research from the University of Texas Southwestern Medical Center in Dallas
suggests that when certain molecules of saturated fat reach the brain, they interrupt
signals (from the hormones leptin and insulin) that normally suppress appetite
after we've eaten. The culprit most responsible is palmitic acid, a saturated fat found
in foods such as butter, cheese, milk and beef. Absent this signal from the brain that
we've had enough, we keep eating. The signaling disruption lasts about three days,
the investigators said. They looked at the effects of fat on animals' brains by feeding
them palmitic acid, monounsaturated fatty acid and oleic acid, an unsaturated fat
found in olive and grapeseed oils. The only fat that sabotaged leptin and insulin
signals was palmitic. The study was published in the September 2009 issue of The
Journal of Clinical Investigation. Other new research showed that we tend to eat less
when with a heavy friend who eats large portions and more when we're with a thin
friend who eats a lot, suggesting social signals also influence patterns of eating. That
study was published online on August 25, 2009 in the Journal of Consumer
Research.

33.  Regulated by the
hypothalamus
 Feeding center
 Satiety center
 Meal size and
composition
 Macronutrients in the
blood
 Hormones

35.  Freshman Fifteen
◦ Stressful situations
◦ University environment
◦ Peer pressure
◦ Alcohol
◦ Lack of Exercise

37.  Tips to avoid the freshmen fifteen
◦ Eat breakfast
◦ Plan ahead
◦ Limit liquid calories
◦ Stock the fridge with healthy choices
◦ Exercise regularly