1 Basic Nutrition YOUR ROAD MAP TOWARDS A HEALTHY LIVING
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3 INTRODUCTION SYLLABUS CLASS SCHEDULE BLACKBOARD DIET ANALYSIS PROGRAMWHY IS NUTRITION IMPORTANT ? WHAT ARE THE CAUSES OF OBESITY
4 MEAL SIZE
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12 Remember, What you eat today will be part of you tomorrowYou can enjoy the best possible healthy life if you learn now to nourish yourself optimally
13 The Science and Scope of NutritionCHAPTER 1 The Science and Scope of Nutrition
14 Chapter 1 Objectives Define the scope and science of nutritionExplain the connection between nutrition and chronic disease Define and identify the major macronutrients and micronutrients Summarize the purpose of the dietary reference intake (DRI) values Distinguish between the different types of DRI values and what each represents Understand/explain the basis of the scientific method and how it is used in nutrition research Describe the three types of experimental design and the primary advantages of each Describe reliable sources of nutrition information
15 What is Nutrition ?
16 Nutrition Is a science that studies all the interactions that occur between living organisms and food, and their influence on the health and disease
17 Nutrition not only study about- Vitamins - Minerals & - Other Nutrients But also about - Alcohol - Caffeine & - Pesticides etc
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19 Psychology, Anthropology, Agriculture, Economics, Sociology, EtcNutrition scientists continually expand our understanding of the food impact on our bodies by examining research in - Chemistry - Physics - Biology - Biochemistry - Genetics - Immunology even Psychology, Anthropology, Agriculture, Economics, Sociology, Etc
20 Each additional piece of nutrition news that comes alone raises new questions.- Is caffeine bad for me? - Should I take Vitamin Supplement? - Do diet pills works? - Can a energy drink improve my performance? - Do pesticides really pose a hazard?
21 In Past Food Selection Was EasyWith the amount of nutritional information and the food alternative, choosing a healthful diet can seem like a daunting task
22 . Manufacturers and media outlets feed into the confusion by offering unreliable and misleading advices often making unsubstantiated claims. Such as: - Fat Melter - Muscle Builders - Energy Booster
23 We spend more than $30 Billions on medical and nutritional health fraud.College athletes alone may spend hundreds of dollars a month on nutritional supplement though most of the products are useless or potentially harmful Weight loss foods, products and services – not all of them sound- become a $40 billion industry.
24 Fortunately, you do not need a degree in nutrition to put the principles of science to use in your life. A basic understanding of nutrition can go a long way.
25 For most people, eating is so habitual that they give hardly any thought to the food they choose to eat. But food you select can have a profound effect on the quality, or even the length of your life. The effects of your habits accumulate over years and can seriously impair the quality of your life
26 First of all you should know and understand some basic terms and their definitions
27 TERMINOLOGY MALNUTRITION FOOD DIET ORGANIC & INORGANIC FOODNUTRIENTS ESSENTIAL NUTRIENTS CALORIES METABOLISM -ANABOLISM & CATABOLISM MALNUTRITION UNDER NUTRITION OVER NUTRITION IMBALANCE NUTRIENT DENSE FOOD FORTIFIED ENRICHMENT DIETARY SUPPLEMENTS PHYTOCHEMICAL
28 DEFINATIONS Food- Medically, any substance that the body can take in and assimilate, that will enable it to stay alive and to grow. It could be cockroaches, lizards, maggots etc. Diet- The foods (including beverages) a person usually eats and drink.
29 An other delicacy
30 Nutrients: Components of food that is indispensable to the body's functions. They provide: Energy, building material, help maintain or repair body parts and support growth and reproduction. Nutrients are divided into six groups. These six groups are further grouped in to two sections. Macronutrients: 1. Water 2. Carbohydrates (CH2O) 3. Lipids 4. Proteins Micronutrients: 1. Vitamins 2. Minerals
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33 Essential Nutrients Nutrient that MUST be obtained from food because the body can not make them for itself. ( if our diet is missing these nutrients we can have serious health issues) About 40 nutrients are known to be essential
34 Which can be found other than living organismsOrganic Nutrients Nutrients must contain the element carbon and derived from living thing (organism). Inorganic Nutrients Which can be found other than living organisms (Must clear your concept about ORGANIC and INORGANIC.) (Make sure you know the clear difference between scientific term and commercial term “ORGANIC”)
35 Organic Nutrients: Inorganic Nutrients CarbohydratesLipids (fats & oils) Proteins and Vitamins Vitamins- Organic, non- caloric, essential nutrients that are vital to life and needed in minute amounts Inorganic Nutrients Minerals and Water Minerals: inorganic compounds, some of which are essential nutrients. Water: most vital and indispensable nutrient provides the medium for the life processes.
36 1.Overnutrition (can be due to single or Malnutrition: Any condition caused by – excess, deficient food energy or nutrient in take or by an imbalance of nutrient. It include: 1.Overnutrition (can be due to single or more nutrients or calories) 2.Undernutrition( can be due to single nutrient deficiency or lack of calories or starvation) 3. Imbalance of nutrients
37 Metabolism: Encompasses all of the chemical and physical reactions occurring in the living cells. It is a combination of: Anabolism (Synthesis) Catabolism (Break down)
38 Non Nutrients: Compounds other than 6 groups of Nutrients present in foodsPhytochemical: Non Nutrient compounds present in plant derived foods that have biological activity in the body.
39 Energy: The capacity to do work, such as moving or heating something.Calories: The measurements of heat energy. One calorie is the amount of heat energy necessary to raise 1 C. Temperature of 1kg (or I liter) of water. Energy in Food is measured in calories Instrument to measure calories is known as “Oxygen bomb Calorimeter”
40 Calorie Values of Energy NutrientsCarbohydrate cal/gram Protein cal/gram Fat cal/gram Alcohol 7 cal./gram – Alcohol is not a nutrient (Very important)
41 ALCOHOL Alcohol contributes 7 calories/gram that the human body can use for energy. Alcohol is not classed as a nutrient, however, because it interferes with growth, maintenance, and repair of body tissues. ALCOHOL IS A TOXIN
42 Calorie value of carbohydrate, fat and proteinIf you know number of grams of CH2O, fat and protein in a food you can calculate the number of calories. 45g of CH2O x 4 Cal. = 180 cal. 39g of FAT x 9 Cal.= 350 cal. 27g of protein x 4 Cal. = 108 Cal. Total = 639 cal.
43 The percentage of total energy intake from CH20 , fat, proteinBy dividing the number of calories from each energy nutrient by the total calories, and multiplying your answer by 100. CH2O = (180/639) x 100 = 28% Fat= (351/639)x 100 = 55% Protein= (108/639)x 100= 17%
44 In Past, nutrition Researchers concentrated on eliminating deficiency diseases such as:- Goiter - Pellagra - Beriberi
45 These days, focus is just the opposite, OVERNUTRITION and its role inIn Past, nutrition Researchers concentrated on eliminating deficiency diseases such as: - Goiter - Pellagra - Beriberi These days, focus is just the opposite, OVERNUTRITION and its role in DEGENERATIVE DISEASES such as: - Heat disease - Cancer - Diabetes etc
46 You must have information about:In order to choose foods that satisfy your personal preferences BUT also contribute to a healthy diet and prevent chronic diseases. You must have information about: - What nutrients you require? - What role do they play in our health? - What foods contain them? - You must be able to judge the validity of the nutrition info. - Understand the principles of nutrition - The interactions of nutrition, health and disease.
47 Bulk of the solid materials consists ofThe Nutrients in food Almost all foods are mostly water. Some foods are as high as 99% water. Bulk of the solid materials consists of CH2O FAT Protein and tiny residue of Minerals and Vitamins __________
48 A complete analysis of our body would show that it is made of similar materials BUT in different proportions as most foods.
49 Source of all energy is Sun Our Body Needs Energy Source of all energy is Sun Sun light energy is trapped by the plants during the day and convert it in to chemical(potential) energy in the shape of glucose. This process is called Photosynthesis *Sun ** Plants ***Animals - 6 groups of nutrients - 3 out of 6 are energy yielding - 4 out of 6 are organic nutrients
50 Major Role of each group of Nutrients in Foods-Water – most indispensable, maintain body temperature, 60% of our body weight is water - Fat- Energy - Carbohydrates – Energy (Most preferred fuel) - Protein- Building blocks as well as Energy - Vitamin- Helping Nutrients - Minerals-Skeleton, Helping nutrient as vitamins ___________
51 Some Minerals such as: Are part of our bones. Many others such as- Calcium - Phosphorus - Magnesium - Sodium etc Are part of our bones. Many others such as Iron, zinc, Potassium etc. Act as regulators.
52 Nutrient Dense Food Refers to a food that supplies large amounts of nutrients relative to the number of calories it contains. The higher the level of nutrients and the fewer the number of calories, the more nutrient dense the food is.
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54 Nutrient Density 1 Large Potato vs 1 Small Order Fast Food Fries, both 210 Calories
55 Nutrient Density 1 cup plain yogurt vs ½ cup vanilla ice cream, both 130 Calories
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57 1 Table spoon = 3 TeaspoonsMEASURMENTS 1 Teaspoon = 4 grams 1 Table spoon = Teaspoons 1 Cup = 8 fl.oz.
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59 3 Oz Meat
60 Fortified foods: foods to which nutrients have been added, either because they were not already present or present in insignificant amounts. Examples: margarine with added vitamin A, milk with added vitamin D, certain brands of orange juice with added calcium
61 Enriched foods Food can be enriched by adding replace vitamins or minerals that have been lost during the manufacturing process. For example, refining wheat to make white flour removes several B-complex vitamins and iron Flour becomes enriched when some of those nutrients are added back in before it's packaged.
62 Enriched vs Fortified Enriched means nutrients that were lost during food processing have been added back. An example is adding back certain vitamins lost in processing wheat to make white flour. Fortified means vitamins or minerals have been added to a food that weren't originally in the food or were in small quantity. An example is adding vitamin D to milk.
63 Dietary Supplements Supplements are another source of nutrients but they do not offer all the benefits of food. Can be dangerous if taken in higher quantities
64 Phytochemicals Non Nutrients chemicals found in plants are called Phytochemicals Phyto=Plants Chemicals=Chemical Some Phytochemicals are beneficial, some are harmful and most have no effect. Phytochemicals are not essential to life but some can be beneficial for health. Best way to get phytochemical in safe amount is to consume the specific fruit or vegetable which contain them instead of taking supplements
65 UNDERSTANDING OUR FOOD CHOICESChoice of diet profoundly influences your health, both NOW and IN YOUR LATER LIFE. Healthful eater resist disease & other stress, besides, they more likely to enjoy an ACTIVE, VIGOROUS Lifestyle
66 Nutrition and Disease Risk
67 Heart Disease Diabetes Some kinds of cancers Bone Lose ObesityPoor diet causes not only malnutrition but also other diseases, specially the chronic diseases, such as : Heart Disease Diabetes Some kinds of cancers Bone Lose Obesity
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69 Diet is not the sole culprit causing these diseases. A number of factors such as: Environmental Behavioral Social and Genetic Work together to determine a person's likelihood of suffering from a degenerative disease.
70 Two common lifestyle habits are more influential than diet.- Smoking and other tobacco use - Alcohol
71 Lifestyle Choices Besides food choices, other life style choices also affect health, such as: -Tobacco -Alcohol and other substance abuse -Physical activity -Sleep -Stress -Home and job conditions -Environmental quality
72 DRI Dietary Reference Intakes (DRI): a set of reference values for energy and nutrients that can be used for planning and assessing diets for healthy people. Established by a committee of nutrition experts selected by the National Academy of Sciences (NAS) Based on latest scientific evidence regarding diet and health The first set was called the Recommended Dietary Allowances (RDA); first published in 1941; revised ten times The series of DRI reports have been published since 1997
73 Facts about DRI The DRI estimates the energy & nutrient need for Healthy People Separate recommendations are made for different group of people The DRI are recommendations that apply to Average daily intake These are not requirements DRI take into account differences among individuals & establish a range
74 Requirement vs RecommendationsRequirement: the minimum amount of a nutrient that will prevent the development of deficiency symptoms. Recommendations (RDA & AI) differ from Requirements because Recommendations have substantial margin of safty to cover the requirements of different individuals.
75 DRI - GOALS 1) Setting recommended intake values2) Facilitating nutrition research & policy 3) Establishing safety guide lines 4) Preventing chronic diseases
76 To Achieve These Goals DRI Committee Established Six(6) different sets of valuesEach value serve different purpose. 1. Estimated Average Requirement (EAR) 2. Adequate Intake (AI) 3. Recommended Dietary Allowance (RDA) 4. Tolerable Upper Intake Level (UL) 5. Estimated Energy Requirement (EER) 6. Acceptable Macro-Nutrient Distribution Range (AMDR)
77 DRI terms Estimated Average Requirement (EAR)Amount of a nutrient that is estimated to meet the requirement for the nutrient in half of the people of a specific age and gender Recommended Dietary Allowance (RDA) Average daily amount of a nutrient that meets the nutrient needs of 97 to 98 percent of healthy individuals of a specific age and gender Adequate Intake (AI) Average amount of a nutrient that appears to be adequate for individuals when there is not sufficient scientific research to calculate an RDA Tolerable Upper Intake Level (UL) Maximum amount of a nutrient that is unlikely to pose any risk of adverse health effects to most healthy people
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79 The Correct View of the DRI
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83 ACCEPTABLE MACRO-NUTRIENT DISTRIBUTIONRange of intakes for a particular energy source that is associated with a reduced risk of chronic disease while providing adequate intakes of essential nutrients A diet that provides adequate energy nutrients in the following proportions can provide adequate nutrients. Also reduces the risk of Chronic Diseases. It is known as ACCEPTABLE MACRO-NUTRIENT DISTRIBUTION. % of Total Calorie Req. Carbohydrates % Fat % Protein %
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85 Aim of the DRI Prevent nutrient deficiencies in a populationReduce risk for chronic diseases such as: o Heart Disease o Cancer o Diabetes o Osteoporosis
86 The Scientific Method
87 Scientific Inquiry Is hypothesis driven Follows a basic formatAsk a question (define the problem) Form a hypothesis Design an experiment Collect, analyze & interpret the data Generalize & publish the findings Ask another question (the findings generally leads to more questions)
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90 A well-conducted experiment requires:1. Quantifiable Data - Can we measure the information in a scientific manner? 2. Appropriate Experimental Population - Is the population large enough and pertinent to the study? 3. Proper Controls - Can we ensure that the population ate or drank what we said they did?
91 Types of Nutrition Studies
92 Study Types Case: Results from a single person protocol conducted by a medical doctor. Clinical: Experimental design with a group of people. Epidemiological & Intervention: Population based, retrospective or prospective. Laboratory: Experimental design with any life form; microorganisms, virus, animals, plants, cell lines, bugs, etc.
93 Epidemiology: Control Group Experimental Group Experimental groupThe branch of science that studies health and disease trends and patterns in populations. Control Group In a scientific experiment, the group of participants used as a basis of comparison. Experimental Group In a scientific experiment, the group of participants who undergo the treatment being tested. Experimental group Placebo Peer-review process
94 FACT OR FICTION
95 Once a new finding is published , it is still only PreliminaryOne experiment does not 'prove' or 'disprove' anything Other scientist duplicates same experiment and support or challenge the finding After rigorous, repeated testing in several kinds of experiments- finally considered confirm Even then it can always be challenged and revised
96 NO Can we trust the media to deliver Nutrition news? Because:News media are hungry for new findings Sometimes findings are reported before they have been retested Sometimes reporters, who lacks in strong understanding of science may misunderstand Sometimes scientists get excited about their findings and leak them to press Sometimes media sensationalism overrates the importance of even true findings
97 Sorting the imposters from the real Nutrition expertsToo Good to be true Authority not cited Testimonials Unpublished studies Unreliable publication Advertisement Logic without proof
98 Credible Sources of Nutrition InformationExperts in the field Registered dietitian nutritionists (RD or RDN) Advanced degree in nutrition or a related field Government agency Research institution Web sites, magazines, television, media Be wary of Sources trying to sell a product Sources using dramatic or scare tactics Sites ending in “.com” Turn to Sources referencing peer-reviewed, published data and experts in the field Sites ending in “.gov,” “.edu,” or “.org”
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100 Healthy People 2020 Government-sponsored initiativeBased on scientific evidence Ten-year objectives to improve the health of all Americans Consume a variety of nutrient-dense foods Emphasize whole grains, fruits, vegetables, low-fat dairy products, lean meats, and other sources of protein Eat only as many calories as needed Limit intake of saturated fats, trans fats, cholesterol, added sugars, sodium (salt), and alcohol
101 Guide to Eating on the RunDon’t Supersize Think Grilled not Fried Hold the Mayo Avoid “ALL-YOU-CAN-EAT” Restaurants “JUST SAY NO” to Soft Drinks Balance Fast Food Meals with other Food Choices During the Day. Split your order Go for the Obvious LOW-CALORIE Choices
102 Regular Burger Cheeseburger Small fries Small soft drink 690 calories24 g fat 8 g saturated fat
103 Super Size Meal Cheeseburger Supersize fries Supersize soft drink1350 calories 43 g fat 13 g saturated fat
104 TIPS FOR SUPERMARKETINGFat-Free or Low Fat Dairy Products Eggs/Egg substitutes Whole Grain Breads, Bagels & English Muffins Fresh, Frozen or Canned Vegetables and Fruits Dry Beans & Peas Skinless, White Meat Chicken & Turkey Fish & Shellfish Lean Beef