🥗Intro to Nutrition Unit 1 – Nutrition and Health Fundamentals

Key Concepts and Definitions

• Nutrition involves the study of how food and nutrients affect the body's health, growth, and development
• Nutrients are chemical substances in food that the body needs to function properly and maintain health
• Macronutrients (carbohydrates, proteins, and fats) provide energy and are needed in large amounts
• Micronutrients (vitamins and minerals) are essential for various bodily functions and are needed in smaller amounts
• Calorie is a unit of measurement for the energy content of food and beverages
• Metabolism refers to the chemical processes that occur within the body to maintain life, including the breakdown and utilization of nutrients
• Basal Metabolic Rate (BMR) is the minimum number of calories required to maintain basic body functions at rest
• Recommended Dietary Allowance (RDA) is the average daily intake level sufficient to meet the nutrient requirements of nearly all healthy individuals in a particular life stage and gender group

Macronutrients and Micronutrients

• Carbohydrates are the body's primary source of energy and include sugars, starches, and fiber (fruits, vegetables, grains)
  • Simple carbohydrates are quickly digested and raise blood sugar levels rapidly (sugar, honey, fruit juice)
  • Complex carbohydrates take longer to digest and provide a more stable source of energy (whole grains, legumes)
• Proteins are essential for building and repairing tissues, enzymes, and hormones (meat, poultry, fish, eggs, dairy, legumes)
  • Amino acids are the building blocks of proteins, and there are 20 different types
  • Essential amino acids cannot be produced by the body and must be obtained through diet
• Fats provide energy, support cell growth, and help absorb fat-soluble vitamins (oils, nuts, seeds, avocado)
  • Saturated fats are solid at room temperature and can raise LDL cholesterol levels (animal products, coconut oil)
  • Unsaturated fats are liquid at room temperature and can help lower LDL cholesterol levels (olive oil, nuts, seeds)
• Vitamins are organic compounds that are essential for normal growth and nutrition (fruits, vegetables, fortified foods)
  • Fat-soluble vitamins (A, D, E, and K) are stored in the body's fatty tissues
  • Water-soluble vitamins (B-complex and C) are not stored in the body and need to be replenished daily
• Minerals are inorganic elements that play a crucial role in various bodily functions (calcium, iron, potassium, sodium)

Digestion and Metabolism

• Digestion is the process by which food is broken down into smaller components that can be absorbed and utilized by the body
• The digestive system consists of the gastrointestinal tract and accessory organs (liver, pancreas, gallbladder)
• Mechanical digestion involves the physical breakdown of food through chewing and stomach contractions
• Chemical digestion involves the breakdown of food by enzymes and other digestive secretions
  • Enzymes are proteins that catalyze chemical reactions in the body, including the breakdown of nutrients
• Absorption is the process by which nutrients pass through the intestinal wall and into the bloodstream
• Metabolism is the sum of all chemical reactions in the body, including the breakdown and utilization of nutrients
  • Catabolism is the breakdown of complex molecules into simpler ones, releasing energy
  • Anabolism is the synthesis of complex molecules from simpler ones, requiring energy
• Thermic Effect of Food (TEF) is the increase in metabolic rate after consuming a meal, due to the energy required for digestion and absorption

Energy Balance and Weight Management

• Energy balance is the relationship between the number of calories consumed and the number of calories expended
  • Positive energy balance occurs when calorie intake exceeds calorie expenditure, leading to weight gain
  • Negative energy balance occurs when calorie expenditure exceeds calorie intake, leading to weight loss
• Total Daily Energy Expenditure (TDEE) is the sum of BMR, TEF, and physical activity
• Body Mass Index (BMI) is a measure of body fat based on height and weight, used to assess weight status (underweight, normal weight, overweight, obese)
• Healthy weight management involves balancing calorie intake with physical activity and making nutritious food choices
• Crash diets and fad diets often lead to rapid weight loss but can be nutritionally inadequate and difficult to sustain long-term
• Gradual, moderate weight loss (1-2 pounds per week) through a balanced diet and regular exercise is more likely to be successful and sustainable

Nutrition Across the Lifespan

• Nutritional needs vary throughout the different stages of life, influenced by factors such as age, sex, and physical activity level
• Infancy (birth to 12 months) is a period of rapid growth and development, requiring adequate nutrition from breast milk or formula
  • Exclusive breastfeeding is recommended for the first 6 months, followed by the introduction of complementary foods
• Childhood (1-12 years) is characterized by steady growth and the development of healthy eating habits
  • A balanced diet with a variety of nutrient-dense foods is essential for proper growth and development
• Adolescence (13-18 years) is marked by rapid physical and cognitive changes, requiring increased energy and nutrient needs
  • Adequate calcium and vitamin D intake is crucial for bone health during this period
• Adulthood (19-64 years) is a time to maintain a healthy weight, prevent chronic diseases, and support overall well-being through a balanced diet and regular exercise
• Older adulthood (65+ years) involves changes in metabolism and nutrient absorption, necessitating adjustments in dietary intake
  • Adequate protein, calcium, and vitamin D are important for maintaining muscle and bone health in older adults
• Pregnancy and lactation have increased nutritional demands to support fetal development and milk production
  • Folate, iron, and calcium are particularly important during pregnancy to support fetal growth and prevent neural tube defects

Diet-Related Health Conditions

• Obesity is a condition characterized by excessive body fat, increasing the risk of various health problems (type 2 diabetes, heart disease, certain cancers)
• Cardiovascular disease (CVD) is a group of disorders affecting the heart and blood vessels, often associated with high blood pressure, high cholesterol, and unhealthy dietary patterns
  • A diet rich in fruits, vegetables, whole grains, and lean proteins can help reduce the risk of CVD
• Type 2 diabetes is a chronic condition characterized by high blood sugar levels due to insulin resistance or insufficient insulin production
  • A diet low in added sugars and refined carbohydrates, and high in fiber and nutrient-dense foods, can help manage blood sugar levels
• Osteoporosis is a condition characterized by weak and brittle bones, increasing the risk of fractures
  • Adequate calcium and vitamin D intake, along with regular weight-bearing exercise, can help maintain bone health
• Certain cancers have been linked to dietary factors, such as high consumption of red and processed meats, and low intake of fruits and vegetables
  • A diet rich in plant-based foods and limited in processed and high-fat animal products may help reduce cancer risk

Healthy Eating Guidelines

• Eat a variety of nutrient-dense foods from all food groups (fruits, vegetables, whole grains, lean proteins, healthy fats)
• Limit the intake of added sugars, saturated and trans fats, and sodium
  • Choose whole, minimally processed foods over highly processed and packaged foods
• Practice portion control and mindful eating to maintain a healthy weight
  • Use smaller plates, eat slowly, and pay attention to hunger and fullness cues
• Drink plenty of water and limit the consumption of sugar-sweetened beverages
• Plan meals and snacks ahead of time to ensure a balanced and nutritious diet
  • Incorporate a variety of colors, textures, and flavors to make meals enjoyable and satisfying
• Read nutrition labels to make informed food choices and compare products
• Engage in regular physical activity to complement a healthy diet and support overall health

Practical Application and Food Choices

• Plan meals and snacks in advance to ensure a balanced and nutritious diet throughout the week
  • Create a grocery list based on planned meals to minimize impulse purchases and ensure necessary ingredients are available
• Choose whole, minimally processed foods over highly processed and packaged foods
  • Opt for fresh fruits and vegetables, whole grains, lean proteins, and healthy fats
• Read nutrition labels to compare products and make informed food choices
  • Pay attention to serving sizes, calories, and nutrient content (e.g., fiber, protein, vitamins, and minerals)
  • Look for products with minimal added sugars, saturated fats, and sodium
• Practice portion control by using smaller plates, measuring servings, and being mindful of hunger and fullness cues
  • Avoid eating directly from packages to prevent overeating
• Incorporate a variety of colors, textures, and flavors in meals to make them enjoyable and satisfying
  • Experiment with different herbs, spices, and cooking methods to add variety without relying on unhealthy additives
• Plan for healthy snacks to avoid impulsive choices when hungry
  • Keep nutrient-dense options readily available, such as fresh fruits, vegetables, nuts, and seeds
• Make small, gradual changes to eating habits for long-term success
  • Replace less healthy options with nutrient-dense alternatives over time
  • Focus on progress rather than perfection, and allow for occasional treats in moderation