CHAPTER

1Nutrition: Making It Work for You

Chapter 1 Outline

I. What Is Nutrition And Why Is It Important?

A. Nutrition is the science that studies food and how food nourishes our bodies and influ-ences our health.

B. Nutrition is one of several factors supporting wellness.

1. Wellness is a multidimensional, lifelong process that includes physical, emotional, and spiritual health.

C. A healthful diet can prevent some diseases and reduce your risk for others.

1. Nutrient deficiencies can cause serious illnesses.

2. A healthful diet can reduce risk for chronic diseases.

II. What Are Nutrients?

A. Nutrients are chemicals found in foods that are critical to human growth and function.

B. Carbohydrates, fats, and proteins are macronutrients that provide energy.

1. Energy is expressed in units of kilocalories (kcal).

2. Carbohydrates are a primary fuel source for active bodies.

a. Carbohydrates provide 4 kcal per gram.

b. Sources of carbohydrate include grains, vegetables, fruits, legumes, dairy products, seeds, and nuts.

3. Fats provide energy and other essential nutrients.

a. Fat is an important energy source for our bodies at rest and during low-intensity exercise.

b. Fats provide 9 kcal per gram.

c. Foods that contain fats are important sources of fat-soluble vitamins and essential fatty acids.

i. Solid fats include butter, lard, and margarine.

ii. Liquid fats include vegetable oils.

d. Cholesterol is a form of lipid that is synthesized in our body, but it can also be con-sumed in the diet.

4. Proteins support tissue growth, repair, and maintenance.

a. Proteins can provide energy, but are not a primary source.

b. Protein provides 4 kcal per gram.

c. Proteins play a major role in growth, repair, and maintenance by assisting in many body functions.

d. Sources of protein include meat and dairy products, and to a lesser extent, veget-ables, whole grains, seeds, nuts, and legumes.

C. Vitamins and minerals are micronutrients.

1. Vitamins assist in regulating body functions.

a. Vitamins can be water soluble.

b. Vitamins can be fat soluble.

2. Mineral are not broken down during digestion.

a. Minerals are single elements of matter, not compounds.

b. Minerals are not broken down during digestion.

c. Minerals are not destroyed by heat or light.

d. Major minerals are required in amounts greater than 100 mg per day.

e. Trace minerals are required in amounts less than 100 mg per day.

D. Water supports all body functions.

III. What Is A Healthful Diet?

A. A healthful diet is adequate.

1. An adequate diet provides enough energy, nutrients, and fiber to maintain health.

B. A healthful diet is moderate.

C. A healthful diet is balanced.

D. A healthful diet is varied.

IV. How Can You Design A Diet That Works For You?

A. Use the Dietary Reference Intakes (DRIs) to figure out your nutrient needs.

1. These standards identify the amount of a nutrient you need to prevent deficiency dis-ease, but they also consider how much of this nutrient may reduce your risk for chronic disease.

2. DRIs for most nutrients consist of these values:

a. Estimated Average Requirement (EAR) represents the average daily nutrient intake level estimated to meet the requirement of half of the healthy individuals in a partic-ular life stage or gender group.

b. Recommended Dietary Allowance (RDA) is the average daily nutrient intake level that meets the nutrient requirements of 97% to 98% of healthy individuals in a par-ticular life stage or gender group.

c. Adequate Intake (AI) is a recommended average daily nutrient intake level based on estimates of nutrient intake by a group of healthy people.

d. Tolerable Upper Intake Level (UL) is the highest average daily nutrient intake level likely to pose no risk of adverse health.

e. Estimated Energy Requirement (EER) is the average dietary energy intake to main-tain energy balance in a healthy adult.

f. Acceptable Macronutrient Distribution Ranges (AMDR) specify the range of intakes for an energy nutrient.

B. Follow the Dietary Guidelines for Americans.

1. Balance calories to maintain weight.

2. Limit sodium, fat, sugars, and alcohol.

a. Keep daily sodium intake below 2,300 milligrams (mg).

b. Limit intake of saturated fat and cholesterol.

c. Limit foods and beverages high in added sugars.

d. If you choose to drink alcohol, do so in moderation.

3. Consume more healthful foods and nutrients.

4. Follow healthy eating patterns.

V. The USDA Food Patterns Help to Design Healthy Eating Patterns.

A. MyPlate is the visual representation of the USDA Food Patterns.

1. MyPlate incorporates many of the features of the Mediterranean Diet.

2. Food groups emphasized in the USDA Food Patterns are grains, vegetables, fruits, dairy, and protein foods.

3. The concept of empty Calories describes foods that contain few or no nutrients.

4. The numbers and size of servings in the USDA Food Patterns is based on an indi-vidual’s age, gender, and activity level.

5. Ethnic and other variations of MyPlate allow for the diversity of cultures within our country.

VI. Read Food Labels To Take Control Of Your Food Choices.

A. Five components must be included on food labels.

1. A statement of identity tells us what the product is.

2. The net contents of the package describe the quantity of food in the entire package.

3. The ingredient list provides a list of all ingredients in descending order by weight.

4. The name and address of the food manufacturer, packer, or distributor is useful to get more detailed information about a product.

5. The Nutrition Facts Panel is the primary tool to assist you in choosing more healthful foods.

B. How does one read and use the Nutrition Facts Panel?

1. Serving size and servings per container

2. Total Calories and Calories from fat per serving

3. A list of nutrients

4. The percent daily values (%DV)

5. Footnote for dietary sizes if the package of food is above a certain size

C. Food labels can contain a variety of nutrient claims.

1. The FDA regulates nutrient and health claims.

2. Structure and function claims can be made without FDA approval.

VII. Where Can You Turn For Nutrition Advice?

A. Trustworthy experts are educated and credentialed.

1. A registered dietician is educated, trained, and holds a professional license in nutri-tion.

2. A licensed dietician is certified in dietetics at the state level.

3. “Nutritionist” is a job title that generally has no definition or laws regulating it.

4. Many professionals are educated and experienced in nutrition and hold an advanced degree (master or Ph.D.) in nutrition.

5. A physician is licensed to practice medicine but typically has limited experience and training in nutrition.

B. Government sources of information are usually trustworthy.

1. The Centers for Disease Control and Prevention (CDC) protects the health and safety of people.

2. The National Institutes of Health (NIH) is the world’s leading medical research center and the focal point for medical research in the United States.

C. Professional organizations provide reliable nutrition information.

1. The Academy of Nutrition and Dietetics is the largest organization of food and nutri-tion professionals in the world.

2. The American Society for Nutrition (ASN) is the clinical division of the American So-ciety for Nutritional Sciences.

3. The American College of Sports Medicine (ACSM) is the leading sports medicine and exercise science organization in the world.

4. The North American Association for the Study of Obesity (NAASO) is the leading sci-entific society dedicated to the study of obesity.

VIII.How Can You Interpret The Results Of Research Studies?

A. Research involves applying the scientific method.

1. Observation of a phenomenon initiates the research process.

2. A hypothesis is a possible explanation for an observation.

3. Experiments are conducted to test research hypotheses.

4. A theory may be developed after extensive research.

B. Various types of research studies tell different stories.

1. Some hypotheses can be tested in animals, but others can only be investigated in humans.

2. Observational studies indicate relationships between factors.

3. Case-control studies provide a better understanding of factors that may influence disease.

4. Clinical trials are highly controlled experiments that can offer information on the effect of particular interventions.

C. Knowledge of the research method is helpful when evaluating media reports.