1.1 Fundamentals of Nutrition Science

Nutrition is the foundation of health, impacting everything from energy levels to disease prevention. It's about more than just calories—it's the science of how food fuels our bodies and minds, providing essential nutrients for growth, repair, and optimal function.

Understanding nutrition basics empowers us to make informed food choices. By balancing energy intake with expenditure and incorporating a variety of nutrient-rich foods, we can support our health, manage weight, and reduce the risk of chronic diseases.

Nutrition Fundamentals

Importance of nutrition

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• Nutrition science explores food's impact on health studying nutrients and effects on body encompassing dietary habits and eating patterns
• Provides energy for daily activities fueling physical and mental functions
• Supports growth, development, and tissue repair building and maintaining body structures
• Regulates bodily functions and processes maintaining homeostasis and optimal performance
• Strengthens immune system enhancing body's defense against pathogens
• Influences mental health and cognitive function affecting mood, memory, and concentration
• Helps prevent chronic diseases reducing risk of heart disease, diabetes, and certain cancers (colon, breast)

Essential nutrients and roles

• Carbohydrates fuel primary energy source providing 4 calories/gram supporting brain function and nervous system (glucose)
• Proteins build tissues, enzymes, and hormones providing 4 calories/gram aiding immune function and fluid balance (amino acids)
• Fats offer concentrated energy source providing 9 calories/gram essential for hormone production and nutrient absorption (omega-3 fatty acids)
• Vitamins support various bodily functions classified as fat-soluble (A, D, E, K) or water-soluble (B complex, C)
• Minerals aid bodily functions (calcium for bones, iron for blood, zinc for immune system, potassium for heart function)
• Water regulates body temperature transports nutrients and waste products maintaining cellular functions and overall health

Energy balance for weight management

• Energy balance relationship between energy intake and expenditure determines weight changes
  1. Positive balance: more calories consumed than burned leads to weight gain
  2. Negative balance: fewer calories consumed than burned results in weight loss
  3. Neutral balance: calories consumed equal calories burned maintains current weight
• Factors affecting energy balance:
  • Basal metabolic rate (BMR) energy needed for basic life functions
  • Physical activity level energy expended through movement and exercise
  • Thermic effect of food energy used to digest and process nutrients
• Calorie equation: $Weight change = Calories in - Calories out$ guides weight management strategies
• Sustainable lifestyle changes crucial for long-term weight management focusing on balanced diet and regular physical activity

Components of healthy diet

• Fruits and vegetables provide essential vitamins, minerals, and fiber (berries, leafy greens)
• Whole grains offer complex carbohydrates and B vitamins (quinoa, brown rice)
• Lean proteins support muscle growth and repair (chicken, fish, legumes)
• Healthy fats aid nutrient absorption and hormone production (avocado, nuts)
• Low-fat dairy or alternatives provide calcium and vitamin D (yogurt, fortified plant milk)
• Variety ensures intake of diverse nutrients preventing deficiencies promoting overall health
• Moderation helps maintain energy balance reduces overconsumption risk allows occasional treats
• Balanced plate model: half fruits/vegetables, quarter lean proteins, quarter whole grains
• Mindful eating practices: pay attention to hunger/fullness cues eat slowly savor meals
• Adequate hydration crucial for overall health aim for consistent water intake throughout day