1.2 Review of basic nutrition concepts and principles

Nutrition is the foundation of health, and understanding its basics is crucial. This section covers essential nutrients, energy balance, and the importance of nutrient-dense foods. It's all about fueling your body right and maintaining a healthy weight.

Dive into macronutrients, micronutrients, and their sources. Learn how to read nutrition labels and make smart food choices. This knowledge will help you build a balanced diet and set the stage for deeper nutritional concepts.

Essential nutrients and their sources

Macronutrients and micronutrients

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• Macronutrients (carbohydrates, proteins, and fats) provide energy and are required in larger amounts
• Micronutrients (vitamins and minerals) are needed in smaller quantities but are essential for various bodily functions
• Macronutrients and micronutrients work together to support optimal health and well-being
• Deficiencies in either macronutrients or micronutrients can lead to health problems (malnutrition, anemia)

Carbohydrates, proteins, and fats

• Carbohydrates are the primary energy source for the body
  • Complex carbohydrates found in whole grains, fruits, and vegetables provide sustained energy and fiber
  • Simple carbohydrates found in sugary foods and refined grains provide quick energy but lack fiber and nutrients
• Proteins are essential for growth, repair, and maintenance of body tissues
  • Complete proteins (containing all essential amino acids) found in animal products (meat, dairy) and some plant-based foods (quinoa, soy)
  • Incomplete proteins found in most plant-based foods (beans, nuts) can be combined to form complete proteins
• Fats provide energy, support cell membrane structure, and aid in the absorption of fat-soluble vitamins
  • Unsaturated fats (monounsaturated and polyunsaturated) are healthier than saturated and trans fats
  • Sources of healthy fats include avocados, nuts, seeds, olive oil, and fatty fish (salmon)

Vitamins and minerals

• Water-soluble vitamins (B-complex and C) and fat-soluble vitamins (A, D, E, and K) have specific functions
  • B-vitamins support metabolism and energy production, found in whole grains, legumes, and lean meats
  • Vitamin C supports immune function and collagen synthesis, found in citrus fruits, berries, and leafy greens
  • Vitamin A is essential for vision and immune health, found in sweet potatoes, carrots, and spinach
  • Vitamin D supports bone health and is synthesized by the skin upon sun exposure, also found in fatty fish and fortified dairy
• Minerals, such as calcium, iron, and potassium, play crucial roles in various bodily functions
  • Calcium is essential for bone health and muscle function, found in dairy products, leafy greens, and fortified foods
  • Iron is crucial for oxygen transport and preventing anemia, found in red meat, poultry, beans, and fortified cereals
  • Potassium helps regulate fluid balance and supports heart health, found in bananas, potatoes, and spinach

Energy balance and weight management

Energy balance concept

• Energy balance refers to the relationship between energy intake (calories consumed) and energy expenditure (calories burned through physical activity and basal metabolism)
• Maintaining a stable weight requires a state of energy balance, where energy intake equals energy expenditure over time
• Disruptions in energy balance lead to weight changes
  • Positive energy balance (intake > expenditure) leads to weight gain
  • Negative energy balance (expenditure > intake) results in weight loss

Weight management strategies

• To achieve weight loss, a modest calorie deficit of 500-750 calories per day is recommended
  • This leads to a gradual weight loss of 1-2 pounds per week, which is considered safe and sustainable
  • Crash diets and extreme calorie restriction can lead to nutrient deficiencies and muscle loss
• Regular physical activity and a balanced diet are key components of maintaining energy balance and promoting healthy weight management
  • Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week
  • Incorporate strength training exercises at least twice a week to maintain muscle mass and boost metabolism
• Behavioral strategies, such as mindful eating, portion control, and stress management, can support weight management efforts
  • Practice mindful eating by paying attention to hunger and fullness cues and enjoying meals without distractions
  • Use smaller plates and bowls to control portion sizes and avoid overeating
  • Engage in stress-reducing activities (meditation, yoga) to prevent emotional eating and promote overall well-being

Nutrient density and variety in diets

Nutrient density

• Nutrient density refers to the amount of essential nutrients a food provides relative to its calorie content
  • Nutrient-dense foods offer a high proportion of nutrients per calorie (fruits, vegetables, lean proteins)
  • Energy-dense foods provide many calories with few nutrients (processed snacks, sugary beverages)
• Choosing nutrient-dense foods ensures that nutrient needs are met within an individual's calorie requirements
  • Prioritize whole, minimally processed foods over highly refined and processed options
  • Aim to fill half of the plate with fruits and vegetables at each meal
  • Choose whole grains (brown rice, whole wheat bread) over refined grains (white rice, white bread)

Dietary variety

• Dietary variety involves consuming a wide range of foods from different food groups to ensure an adequate intake of essential nutrients
  • Eating a rainbow of colorful fruits and vegetables provides a diverse array of vitamins, minerals, and phytochemicals
  • Incorporate a variety of whole grains, lean proteins (both animal and plant-based), and healthy fats (nuts, seeds, avocados, olive oil)
• Varying food choices within each food group helps prevent nutrient deficiencies and promotes overall health
  • Rotate between different types of fruits (berries, citrus, melons) and vegetables (leafy greens, cruciferous, root vegetables)
  • Choose various protein sources (poultry, fish, legumes, nuts) to obtain a range of amino acids and nutrients
• Limiting the intake of energy-dense, nutrient-poor foods (highly processed snacks, sugary beverages, fast foods) is important for maintaining a healthy diet and preventing chronic diseases

Nutrition labels and food quality

Understanding nutrition labels

• Nutrition labels provide essential information about the nutrient content, serving size, and ingredients of packaged food products
  • Serving size and number of servings per container are crucial for understanding nutrient amounts consumed and comparing products
  • Calories per serving indicate the energy content of the food
  • Percent daily values (%DV) show how much a serving contributes to the recommended daily intake of each nutrient based on a 2,000-calorie diet
• Nutrients to limit (saturated fat, trans fat, cholesterol, sodium, added sugars) should be consumed in moderation to reduce the risk of chronic diseases
  • Aim for less than 10% of daily calories from saturated fat and minimize trans fat intake
  • Choose foods with less than 300 mg of sodium per serving and limit daily intake to less than 2,300 mg
  • Limit added sugars to less than 10% of daily calories and opt for naturally occurring sugars in fruits and dairy
• Nutrients to encourage (dietary fiber, vitamin D, calcium, iron, potassium) should be consumed in adequate amounts to support overall health
  • Aim for at least 25-38 grams of dietary fiber per day, depending on age and gender
  • Choose foods fortified with vitamin D and calcium, such as dairy products and some plant-based milks
  • Incorporate iron-rich foods (lean meats, beans, fortified cereals) and pair with vitamin C sources to enhance absorption

Evaluating nutritional quality

• The ingredient list is ordered by weight, with the first few ingredients making up the majority of the product
  • Look for whole, recognizable ingredients at the top of the list
  • Be cautious of products with sugar, salt, or unhealthy fats listed among the first few ingredients
• Evaluating the nutritional quality of food products involves considering the balance of nutrients and the presence of beneficial ingredients
  • Choose products with whole grains, fruits, and vegetables as primary ingredients
  • Opt for products with limited amounts of saturated fat, trans fat, sodium, and added sugars
  • Look for products with a good source of dietary fiber, vitamins, and minerals
• Be mindful of portion sizes and the number of servings consumed, as even healthy foods can contribute to weight gain if eaten in excess
  • Use the serving size information to guide appropriate portions and track overall intake
  • Compare the nutritional content of similar products to make the healthiest choice based on individual needs and preferences