Laying the Foundation for Better Health

Laying the
Foundation for
Better Health
Chapter 1
Copyright The McGraw-Hill Companies, Inc. Permission required for reproduction or display.

My Teaching Philosophy
(Summarized by These Three Quotations)
• Nothing great was ever accomplished without
enthusiasm. Henry David Thoreau
• “To lead the people, walk behind them,” “when the
best leader’s work is done, the people say, “We did it
ourselves!” Lao-tze, Ancient Chinese Philosopher
• Everything should be made as simple as possible, but
not simpler. Albert Einstein

The Basics of Nutrition
Nutrition
The scientific study of nutrients, chemicals necessary
for proper body functioning and how the body uses
them.
Understanding nutrition also involves learning about
human physiology, the study of how the body
functions.
Learning about foods and nutrients will provide you
with information you can use to make informed
decisions concerning the foods you eat. By making
smart decisions about the foods you eat, you can
improve your health and prevent chronic disease.
• 70% eat whatever they want
• Poor eating habits are associated with 4 of the leading causes of death (heart
disease, cancer, stroke, and type 2 diabetes).
• Studies suggest 18% of American deaths could be eliminated by adopting
“recommended dietary behaviors”.

•Family
What
Influences
Your Eating
Habits?
•Childhood Experience
• Ethnic Background
• Education
• Occupation
• Income
• Rural vs Urban Residence
• Food Composition / Convenience
• Flavor / Texture / Appearance
• Religious Beliefs
• Nutritional Beliefs
• Health Status
• Advertising
• Moods
• Availability

Nutrition
Nutrition / Key Terms
Scientific study of nutrients, the chemicals in
food that are necessary for life, and how the
body uses them
Nutrients
Diet
Life-sustaining substances in food
Typical pattern of food choices

Nutrition / Key Terms
Chemistry
Study of the composition and characteristics of
matter and the changes that can occur to it
Cell
Smallest functioning structural unit in a living
organism

Major Constituents of Cell

Plasma Membrane

General Cell Structure

Plasma Membrane

Why Should You Care About Your Diet?
• Poor diet is associated with 4 of 10 leading causes
of death:
-Heart disease
-Some types of cancer
-Stroke
-Type 2 diabetes
• Adequate diet plus regular exercise may reduce
your chances of developing these serious chronic
diseases.
• Good nutrition is all about making smart choices!

Six Classes of Nutrients
1. Carbohydrates
2. Lipids (includes fat)
3. Proteins
4. Vitamins
5. Minerals
6. Water
Food is a “mixture of nutrients”.
• Eight fluid ounce serving of fat-free milk is about 91%
water by weight. But it also contains carbohydrates,
proteins, vitamins, and minerals.

Six Classes of Nutrients
How much of each nutrient do you need to
consume daily?
1. Carbohydrate (125g – 200g daily)*
2. Lipids (100g/day)
3. Proteins (60g/day)
4. Minerals (3.3 g/day)
5. Vitamins (60 mg/day)
6. Water (2.5 liters/day)
* Note: Brain requires 120g/day

Note approximate
percentages of
nutrients in young
male and female
bodies.
• Insert Figure 1.2
Vitamins are not
included, because
they are in very small
amounts.

Major Functions of Nutrients
in the Body
Insert Table 1.1

Essential
Nutrients
Insert table 1.2
Essential Nutrients
-must be supplied
by food
-the body cannot
synthesize or make
enough of them

Three Features of
Essential Nutrients
1. If missing from diet, a nutrient deficiency
disease occurs.
2. Adding missing nutrient back to diet corrects
signs and symptoms of the deficiency.
3. Scientists can explain why lack of the nutrient
caused abnormalities.

Nonnutrients / Key Terms
Fiber
• Group of substances made by plants that
humans do not digest
• But produce some health benefits
Phytochemicals
• Compounds made by plants that are not
nutrients
• May be beneficial or toxic

Nonnutrients / Key Terms
Antioxidants
Substances that protect other compounds
from being damaged or destroyed by certain
environmental factors

Phytochemicals of Scientific Interest
Insert table 1.3

What Are Dietary Supplements?
Dietary supplements
include:
- Nutrient preparations
- Certain hormones
- Herbs
FDA
– Does not regulate dietary supplements as it regulates medications
– Does enforce purity standards
– Does not “police” promotional statements” by manufacturer
Echinacea Flower—
the herbal supplement
Echinacea is generally
not useful for preventing
or treating colds.

Factors that Influence Your Health
Your Lifestyle
The way you live
Your Risk Factors
Personal characteristics
that influence chances
of developing disease
Example:
Lifestyle
Poor diet and lack of regular
exercise
(Leads To)
Excess Body Fat
(Risk Factor)

Our Changing Eating Habits
Insert Table 1.4
Today, the typical American consumes more
food energy, fat, and sugar than in 1970.

Healthy People 2010
A report from the
U.S. Public
Health Service
that includes 467
specific national
health promotion
and disease
prevention
objectives
Insert table 1.5

Metrics for Nutrition
Units of scientific measurement often used
in nutrition
Length — meters
Weight — grams
Volume — liters

Metrics for Nutrition
Metric Basics (approximations)
1 inch = 2.5 cm
1 ounce = 28 g
1 pound = 454 g
2.2 pounds = 1 kg
Do the Math
If you are 5’5” (65”)
(65 x 2.5 = 162.5 cm)
If you weigh 130 lbs
(130 ÷ 2.2 = approx. 59
kg)

Metrics for Nutrition
What’s s a Calorie?
calorie
– measure of food energy
– heat needed to raise 1 g of water 1 o Celsius
Kilocalorie or Calorie
– measure of food energy
– Technically a kilocalorie is the heat energy needed to raise the
temperature of 1000 g (1 liter) of water 1 o Celsius.
Specific number of calories in food is reported as kilocalories or Calories
1 kilocalorie = 1000 calories = 1 Calorie

Kilocalorie Contributors in Diets
• 1 g of carbohydrate provides 4 kcal.
• 1 g of protein provides 4 kcal.
• 1 g of fat provides 9 kcal.
• 1 g pure alcohol (a non nutrient) provides
7 kcal.

Macronutrients and Micronutrients
Macronutrients
Needed in gram
amounts and provide
energy
• Carbohydrates,
protein, and fat
Micronutrients
Needed in very small
amounts and do not
provide energy
• Vitamins and
minerals

• Average American
~16% kcal (~20
tsp) from added
sugars
• Dietary Guidelines
recommend
limiting added
sugar intake to 4
tsp/day for 2000
kcal diet.

Key Basic
Nutrition
Concepts Insert Table 1.7

Concept 1: Most Naturally Occurring Foods
are Mixtures of Nutrients.
A 6 oz potato contains:
4 g protein
36 g carbohydrate

Energy and Nutrient Composition
Bread – Milk – Potato - Candy
These foods contribute very
different amounts of energy,
water, protein, carbohydrate, fat,
and calcium to diets.

Concept 2:
Eating a variety of foods can help ensure the
nutritional adequacy of a diet.
• There are no “perfect” natural foods that
contain all nutrients in amounts needed
by the human body.
• Eat a variety of foods, especially fruits,
vegetables, and minimally processed
grains, to ensure nutritional adequacy.

There are no “good” or
Concept 3: There are no
“bad” foods.
foods. (But some are better than others)
Empty Calorie versus Nutrient Dense
Poor source of micronutrients
(vitamins and
minerals) compared to
calories
Has more micronutrients
(vitamins and minerals) in
relation to its energy
value
Note: Try to avoid energy dense foods.

Concept 4: Enjoy eating all food in moderation
Dietary moderation =
Obtaining enough nutrients from food
+
Avoiding excessive amounts of nutrients
+
Balancing calorie intake with expenditure

Concept: 5 For each nutrient, there is
a range of safe intakes.
• Insert
Figure
1.7
Physiological dose
Amount of a nutrient within the
range of safe intake that enables
the body to function optimally
Megadose
Generally defined as 10 times the
recommended amount of a vitamin
or mineral

Concept 6: Food is the best source of nutrients
and phytochemicals.
During refinement, a wheat kernel is stripped of the nutrient-rich germ and
photochemical-rich bran. Only the endoderm is saved as the “white flour”.

Concept 7: There is no “One Size Fits All” approach to
planning a nutritionally adequate diet.
Food guides can be
used to individualize
your diet, so it is
nutritionally adequate
and suits your likes and
dislikes.

Concept 8:
Foods and the nutrients they contain are not cure-alls.
Specific nutrient deficiency diseases can be
cured by eating foods that contain the
missing nutrient.
But, nutrients do not “cure” other ailments.

Malnutrition includes
UNDERnutrition as well as OVERnutrition
Concept 9: Malnutrition includes
Malnutrition
State of health that occurs when the body is
improperly nourished
May be from inadequate or excessive
amounts of nutrients

Concept 10: Nutrition is a dynamic science.
• As researchers continue to explore
complex relationships between diets
and health, nutrition information
constantly evolves.
• Even nutrition educators have difficulty
keeping up with the vast amount of
research published in scientific journals.

Chapter 1 Highlight
Malnutrition: A Worldwide Concern
• Malnutrition
– Improper nourishment
• Chronic undernutrition
– Long-term energy and nutrient deficiency
• Hunger
- In children: stunted growth, delayed physical
development, blindness, impaired intellectual
development, and premature death
– Physiological need for food

Factors that Contribute to Undernutrition
• Insert figure 1.A

Undernutrition
• Affects ~ 1 in 3 people
worldwide
• Insert figure 1.B
• More prevalent in:
- Children
- Underdeveloped countries

Under Nutrition During Life Cycle Stages
The worst time for under nutrition to occur is during the stage of
rapid development and growth.
- Pregnancy
- Infancy
- Preschool years

Effects of Malnutrition on Children
Chronically undernourished children are
underweight, do not grow normally, and tend
to be shorter—if they survive to adulthood—
than properly nourished children.
A child’s nutritional related developmental
problems , including brain function, can not be
reversed as an adult with an improved diet.
The damage has already been done!

Undernutrition in the United States
Contributing factors:
- Anorexia nervosa
- Alcoholism
- Low income
Food insecurity:
-Reported in 11% of U.S. households

Major U.S. Food Assistance Programs
• Food Stamp Program
• Commodity Supplemental Food Program
• Special Supplemental Nutrition Program for Women, Infants, and Children.
• National School Lunch Program
• School Breakfast Program
• Child and Adult Care Food Program
• The Elderly Nutrition Program Congregate Meals for Elderly
• Home-Delivered Meals (Meals on Wheels)
• Food Distribution Program on Indian Reservations.

Solutions
Biotechnology
Modifying living things
(especially plants and
animals) to make improved
products
Insert Figure 1.F
Genetic Modification
Techniques that alter an
organism’s s DNA

End of Lecture

Chapter Learning Outcomes
1. Define terms such as diet, nutrition, nutrient,
essential nutrient, macronutrient, micronutrient,
kilocalorie, and photochemical.
2. Identify factors that influence personal food
choices.
3. Identify lifestyle factors that contribute to the
leading causes of death in the United States.
4. List the 6 classes of nutrients and identify a
major role of each class in the body.
5. Identify basic metric system units often used in
nutrition.

Chapter Learning Outcomes
(continued)
6. Explain the concept of energy density and identify
energy-dense foods.
7. Use the caloric values of energy-yielding yielding nutrients to
estimate the amount of energy in a food.
8. Identify key basic nutrition concepts, such as the
importance of eating a variety of foods and no food
supplies all nutrients.
9. Discuss factors that contribute to malnutrition in the
world.
10. Identify major federal U.S. food assistance programs.

Quiz Yourself
True or False
1. There are four classes of nutrients: proteins,
lipids, sugars, and vitamins. T F
2. Proteins are the most essential class of
nutrients. T F
3. All nutrients must be supplied by the diet,
because they cannot be made by the body.
T F
4. Vitamins are a source of energy. T F
5. Milk, carrots, and bananas are examples of
“perfect foods” that contain all nutrients.
T F

How Did You Do?
1. False There are six classes of nutrients:
carbohydrates, lipids, proteins, vitamins,
minerals, and water.
2. False Proteins are not the most essential
class of nutrients.
3. False All nutrients do not need to be
supplied by the diet, because some can be
made by the body.
4. False Vitamins are not a source of energy.
5. False Milk, carrots, and bananas are not
“perfect foods.” No naturally-occurring food
supplies all nutrients.