Chapter 1- Food Choices and Human Health PDF

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Chapter 1- Food Choices and Human Health Introduction  

Nutrition- the study of nutrients in food and the body Diet- foods a person usually eats and drinks

Lifetime of Nourishment 

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Why care about nutrition? o What we eat accumulates and has cumulative effects o Intake food that allows for balance and optimum function What are nutrients? o Components of food required for the body’s functioning What is a nutritious diet? o A balanced diet  Provide yourself with enough carbs, vitamins, fibre etc. Nutrients Growth, Maintenance, Repair, Reproduction o Food supplies nutrients & energy Well-chosen array of foods will prevent malnutrition Malnutrition o Excess OR deficit  Nutrients  Energy o Nutrient imbalances o Undernutrition  Nutrient or energy deficiency o Overnutrition  Nutrient or energy excess

Role of Nutritious Diet in Disease Prevention: 1st Lifestyle Factors 

Your food choices cause cumulative effects in the body o Too little- veggies, fruit, whole grains o Too much- sugar, fat

Disease Prevention, Focus: Lifestyle Factors  

Diet influences long term health (cumulative) What OTHER influences have cumulative effects on health? o Exercise (positive) o Meditation (yoga) (positive) o Drinking, smoking (negative)  Have more of a negative effect than just not eating healthy

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Cardiovascular disease, cancer (some), diabetes, bone health can all lead to degenerative diseases. We do have some control over them

Role of nutritious diet in disease prevention: 2nd genetics and nutrition can affect disease 

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Not all diseases are equally influenced by diet. Some are almost purely genetic, like the anemia of sickle cell disease. Some may be inherited (or the tendency to develop them may be inherited in the genes) but may be influenced by diet, like some forms of diabetes. Some are purely dietary, like the vitamin and mineral deficiency diseases. Genes can affect nutrients just as nutrients can affect genes

The Human Body and its food 

The Nutrients in Food o Energy yielding nutrients- the ones that give us usable energy (ex. Carbs, fats, proteins) o Essential nutrients- you must have these. We can’t make these for ourselves but must get them into our diet o Unit of energy- calories ; Unit of weight- grams o What does food provide?  Water (drink between 9-12 cups per day)  Fuel (carbs, fats, proteins)  Building Blocks (ex. Hormones)  Regulators of metabolism (vitamins & minerals) o Six classes of nutrients  Water  Carbs  Lipids (fats)  Proteins  Vitamins

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 Minerals Organic nutrients- contain carbon -Break carbon chains to release energy -Which are organic? -Carbs, lipids, proteins, vitamins Inorganic nutrients- do not contain carbon The Energy yielding nutrients  Carbs Energy= 4 calories/gram  Fat (lipid) Energy= 9 calories/gram  ProteinEnergy= 4 calories/gram The essential Nutrients  Can’t make them in your body; have to get them from your diet.  Some fats- omega 3, omega 6

 Protein- made of amino acids, 9 essential  13 vitamins- 12 essential  All minerals  Water  Can Supplements Replace Food? o What are supplements?  Dietary supplements  Pills, liquids, powders with purified nutrients o Meal replacements  Hospital formula  Elemental diet- precise chemical composition o Survival doesn’t mean thrive. To thrive you must have food.  Non-nutrients and Phytochemicals o Non-nutrients: give food color, taste- MAY have benefit  Ex. Dyes o Phytochemicals- non-nutrient compounds in plant foods with biologically active compounds (antioxidants, flavinoids) ‘disease resistance’  Read controversy 2 Phytochemicals, Functional food (63)  Actively researched  Potential for great health benefits  Concentrated supplements- may be harmful, different effect  Ex. If you take the best parts of the apple out of the apple and concentrate them, it may not work as good as you want because they may not react the same unless they’re actually IN the apple. o Functional foods: foods similar to conventional foods BUT with physiological benefits/ability to reduce chronic disease beyond basic nutritional function  Basic foods. Ex. Oat bran (contains beta-glucan)  Processed foods with added ingredients ex. Calcium and vitamin D- fortified fruit juice  Foods enhanced to have more of a functional component (via special livestock feeding) ex. Omega 3 milk and omega 3 eggs o Enriched/Fortified foods: nutrients added for health benefits  Cholesterol lowering margarines (omega 3 added)- Fortified  Prebiotic yogurt (added fibre)- Fortified  Vitamins/ bran added to flour- Enriched  Fortified: adding something new to the food  Enriched: It had the component originally and you’re just adding it back o Tips for consuming phytochemicals  Table C2-4 pg. 71 ** Lies and Truths of fad diets (392) Table 9-8 The Science of Nutrition

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Two components of science o Content- what & why- value of research o Process- how- validity of research Importance of knowledge of Nutrition o Science (objective) vs. Pseudoscience (subjective)  Objective- research-based, peer reviewed, in that person’s field of study  Subjective- more stories, buzz words, selling something o Bottom line: Valid nutrition research involves scientific methods o Science helps separate facts from fiction Benefits of Nutrition Science o Protects us- stringent controls Watch Trends o Science is always a work in progress o Demand evidence o Conservative (safer) Scientific Methods- Process Science Uses GO OVER IN TEXTBOOK o Steps in Scientific Method (fig. 1-3, pg. 13) o Research Design terms (table 1.6, pg. 15) Nutrition Research/ Types of Nutrition studies o Basic laboratory research- cause & effect  Whole organism lab studies (animals)  Depletion-repletion studies o Deplete something of a certain nutrient, and then add the nutrient back until they stop showing signs of illness  Balance studies- measure intake, output o Measure intake (consummation)of a nutrient and output (urine, feces, sweat) from the body o Intake>output- positive nutrient balance o Intake...