Chapter 1 Nutrition, Food Choices, and Health

Chapter 1 Nutrition, Food Choices, and Health. Wardlaw’s Contemporary NUTRITION A Functional Approach.

Student Learning Outcomes. Describe the factors that affect our food choices. Identify diet and lifestyle factors that contribute to the 10 leading causes of death in the U.S. Define the 6 classes of nutrients and list the basic functions of each. Determine the total calories of a food or diet using the weight and calorie content of the energy-yielding nutrients and calculate percentages, such as percent of calories from fat in a diet..

Student Learning Outcomes 3. 5. Describe the steps of the scientific method as it is used in the field of nutrition. 6. List the major characteristics of the average American diet and the food habits that often need improvement. 7. Describe a basic plan for health promotion and disease prevention. 8. Identify food and nutrition issues relevant to college students..

Section 1.1: Why Do You Choose the Food You Eat?—Concepts.

Figure 1-1: Factors Affecting Food Choices. List of some of the many factors that affect food choices..

Factors Influencing Food Choices 1. Flavor, texture, and appearance are the most important factors determining our food choices. Early influences that expose us to various people, places, and events have a continuing impact on our food choices..

Factors Influencing Food Choices 2. Eating habits, food availability, and convenience strongly influence choices. Marketing and advertising is a major media tool for capturing the food interest of the consumer. Restaurant dining food is often calorie-dense, in large portions, and of poorer nutritional quality compared to foods made at home..

Figure 1-2: Most Commonly Consumed Vegetables Among U.S. Consumers, 2015.

Figure 1-3: Average U.S. Consumption of Dairy Products, 1975 and 2015.

Factors Influencing Food Choices 3. Time and convenience have become significant influences affecting food choices and stem from a lifestyle that limits the amount of time spent in food preparation. Cost and economics play a role in our food choices. A 2017 Food and Health Survey indicates that after taste, cost is the number two reason why people choose the food they do..

Factors Influencing Food Choices 4. Sustainability is a new socially responsible factor affecting food choices that will impact the environment. Nutrition directs people’s food purchases. Those who tend to make health-related food choices are health oriented and have active lifestyles too..

Why Are You So Hungry?. Hunger — Physiological (internal) drive to find and eat food, mostly regulated by internal cues to eating. Appetite — Psychological (external) influence that encourages us to find and eat food, often in the absence of obvious hunger..

Satiety. Satiety: a feeling of satisfaction No longer a desire to eat Hypothalamus: region of brain that regulates satiety Feeding center Stimulated when haven’t eaten for a while Satiety center Stimulated as nutrient content in blood rises.

Section 1.2: How Is Nutrition Connected to Good Health?—Concepts.

What Is Nutrition?. Nutrition: The science that links foods to health and disease. Includes the processes by which the human organism ingests, digests, absorbs, transports, and excretes food substances..

Nutrients Come From Food. Provide energy, kilocalories Provide building blocks Vital for growth and maintenance Essential nutrient Has a biological function Omission results in decline of function. Replenishing restores biological function..

Why Study Nutrition?. Nutrition is a lifestyle factor key to maintaining optimal health. Obesity is considered the second leading cause of preventable death in the United States. Poor diet and sedentary lifestyle are risk factors for chronic diseases..

Leading Causes of Death. In 2020, COVID-19 was the third leading cause of death in the U.S. Provisional deaths - Heart disease 690K with picture of heart. Cancer 589K with picture of a ribbon. COVID-19 345K with picture of a coronavirus. CDC.gov..

2020 Top 10 Causes of Death. Provisional top causes of death CDC 2020: in descending order: Heart disease, cancer, COVID-19, unintentional injury, stroke, chronic lower respiratory disease, Alzheimer's disease, diabetes, influenza and pneumonia, and kidney disease.

Figure 1-4: Leading Causes of Death. Bar graph of the ten leading causes of death in the United States..

Section 1.3: What Are the Classes and Sources of Nutrients?—Concepts.

Six Classes of Nutrients. Carbohydrates Lipids Proteins Vitamins Minerals Water.

Nutrient Functional Categories. Provide energy. Promote growth, development, and maintenance. Regulate body processes..

Table 1-1: Functions of Nutrients 1. Nutrient Classes That Provide Energy: Most carbohydrates Proteins Most lipids.

Table 1-1: Functions of Nutrients 2. Nutrient Classes That Promote Growth, Development, and Maintenance: Proteins Lipids Some vitamins Some minerals Water.

Table 1-1: Functions of Nutrients 3. Nutrient Classes That Regulate Body Processes: Proteins Some lipids Some vitamins Some minerals Water.

Macronutrients vs. Micronutrients. Macronutrients provide calories— needed in gram quantities in a diet. Carbohydrates Protein Lipids/fat.

Carbohydrates. Provide majority of calories in our diet (~4 kcal/gram). Simple sugars: Monosaccharides Disaccharides Complex carbohydrates: Glycogen Starch Fiber.

Lipids. Energy yielding (~9 kcal/gram). Fats and oils—both plant and animal sources. Do not dissolve in water. Animal fats (solid at room temperature). Should be limited - can raise blood cholesterol contributing to cardiovascular disease. Plant oils (liquid at room temperature). Essential fatty acids..

Proteins. Energy yielding (~4 kcal/gram). Main structural material in the body. Component of blood cells, enzymes, and immune factors. Form when amino acids are bonded together. Dietary sources include animals and plants..

Vitamins. Enable chemical reactions to occur in the body. Fat-soluble—A, D, E, and K. Water-soluble—B vitamins and C. Cooking destroys water-soluble more readily than fat-soluble. Contain no useable energy..

Minerals. Inorganic substances that do not contain carbon atoms. Numerous functions in the body. Not destroyed during cooking. Major and trace minerals. Perform electrolyte functions. Produce no calories/energy..

Water. Acts as solvent and lubricant. Transports nutrients and waste. Medium for temperature regulation. Majority of our body weight. Recommended intake is 9 to 13 cups/day. Found in foods. Provides no calories/energy..

Other Important Components in Food. Phytochemicals Chemical found in plants, especially fruits and vegetables. Provide significant health benefits. Benefits are best obtained through consumption of whole foods rather than supplements..

Table 1-2: Food Sources of Phytochemicals 1. Food Sources Phytochemical Garlic, onions, leeks Allyl sulfides/organosulfurs Orange, red, and yellow fruits and vegetables Carotenoids Oranges, lemons, grapefruit Monoterpenes Chili peppers Capsaicin Flaxseed, berries, whole grains Lignans Cruciferous vegetables (broccoli, cabbage, kale) Indoles Cruciferous vegetables, especially broccoli Isothiocyanates Soybeans, other legumes, cucumbers, other fruits, and vegetables Phytosterols.

Table 1-2: Food Sources of Phytochemicals 2. Food Sources Phytochemical Citrus fruit, onions, apples, grapes, red wine, tea, chocolate, tomatoes Flavonoids Soybeans, other legumes Isoflavones Tea Catechins Blueberries, strawberries, raspberries, grapes, apples, bananas, nuts Polyphenols Red, blue, and purple plants (blueberries, eggplant) Anthocyanosides Onions, bananas, oranges Fructooligosaccharides Grapes, peanuts, red wine Resveratrol.

Farm to Fork: Tomatoes. Grow Naturally ripened tomatoes more nutritious. Grow your own..

Section 1.4: What Math Concepts Will Aid Your Study of Nutrition?—Concepts.

Calories. Humans obtain the energy they need for body functions and physical activity from various sources:.

Calories Defined. Calorie: Amount of heat it takes to raise the temperature of 1 gram of water by 1 degree Celsius. Tiny measure of heat so food energy is more conveniently expressed in terms of the kilocalorie (kcal), which equals 1,000 calories. Kilocalorie: 1,000 calories = 1 kilocalorie = 1 (food) Calorie Energy in food is expressed in terms of Calories (capital C) on food labels..

Figure 1-5: Calculation of a Calorie Content. Example nutrition facts panel for whole wheat bread..

Calculating Calories. 1 Grilled Chicken Sandwich.

Percentages. Percent (%) refers to a part of the total when the total represents 100 parts. Examples : If you earn 80% on your first nutrition examination, you will have answered the equivalent of 80 out of 100 questions correctly..

Percentage Examples. What is 6% of 45? 45 × 0.06 = 2.7 What percent of 99 is 3? Joe ate 15% of the adult Recommended Dietary Allowance for iron (R D A = 8 milligrams) at lunch. How many milligrams did he eat?.

The Metric System. The basic units of the metric system are: Meter (length) Gram (weight) Liter (volume).

Metric System Summary 1. Gram (g) = about 1/30 of an ounce 28 grams to the ounce. 5 grams of sugar or salt = about 1 teaspoon. 1 gram = 1,000 milligrams (m g) or 1,000,000 micrograms (m c g). One pound (l b) = 454 grams Kilogram (k g ) = 1,000 grams Equivalent to 2.2 pounds. Divide pounds by 2.2 to convert to kilograms..

Metric System Summary 2. Liters = 1,000 milliliters (m l) 1 teaspoon = about 5 milliliters (m l) 1 cup = about 240 milliliters (m l) 1 quart (4 cups) = almost 1 liter (L) (0.946 liter to be exact) Centimeter = 1/100 of a meter 2.54 centimeters equals 1 inch..

Section 1.5: How Do We Know What We Know About Nutrition?—Concepts.

Figure 1-6: The Scientific Method. Steps of the scientific method.

Research Terms. Hypotheses: Tentative explanations by a scientist to explain a phenomenon. Double-blind study: Neither participants nor researchers know the participant’s assignment or outcome of the study until it is complete..