Introduction to Nutrition and Healthy Choices

Sep 7, 2024

Nutrition Overview - Chapter 1

Objectives

  • Learning Objectives:
    • Describe factors influencing personal food choices.
    • Identify major classes of nutrients that are organic and yield energy.
    • Understand the Dietary Reference Intakes (DRI), Estimated Energy Requirement (EER), and Acceptable Macronutrient Distribution Ranges (AMDR).
    • Use dietary ideals to plan a healthy diet.
    • Compare information on food labels.
    • Identify misinformation and reliable nutrition information.

Nutritional Choices and Health

  • Impact of Daily Choices:
    • Small daily choices accumulate over time, impacting overall wellness.
    • Better lifestyle choices enhance health as you age.
    • Poor choices increase the risk of diseases.
    • Healthcare professionals have a responsibility to model and teach good nutritional choices.
  • Health Continuum:
    • Ranges from maximum wellness to death.
    • Healthy choices improve emotional, social, and physical well-being.

Factors Influencing Food Choices

  • Preferences and Habits:
    • Personal likes, habits, and cultural associations.
    • Social interactions and emotional state.
  • Other Influences:
    • Availability, time, convenience, economy, age, occupation, body weight, and health conditions.

Types of Foods

  • Whole Foods: Seafood, fruits, vegetables, poultry.
  • Processed Foods: Fruit juices, cheeses.
  • Fast Foods and Ultra-Processed Foods: Chicken nuggets, etc.

Nutrients

  • Definition and Importance:
    • Provide energy, help build and maintain body tissues.
    • Essential nutrients must be consumed through food.
  • Six Classes of Nutrients:
    • Carbohydrates, proteins, fats, vitamins, minerals, water.
    • Organic nutrients contain carbon (carbs, proteins, fats, vitamins).
    • Inorganic: Minerals and water.

Calories and Energy

  • Caloric Values:
    • Proteins and Carbs: ~4 calories/gram.
    • Fats: ~9 calories/gram.
    • Alcohol: ~7 calories/gram.
  • Energy Density:
    • Measurement of energy provided relative to food amount.
    • Energy calculations based on grams of carbs, proteins, fats.

Dietary Reference Intakes (DRI)

  • Standards for Nutrient Intake:
    • Recommended daily allowances (RDA) and Adequate Intake (AI).
    • Estimated Average Requirements (EAR) for nutrient levels by age and gender.
    • Upper Intake Levels to avoid toxicity.

Dietary Guidelines

  • Three Areas of Concern:
    • Overnutrition, undernutrition, and chronic diseases.
  • Principles:
    • Adequacy, balance, calorie control, nutrient density, moderation, and variety.
  • USDA Food Patterns and MyPlate:
    • Guidance on food group servings and physical activity.

Food Labels

  • Reading Labels:
    • Ingredients listed in descending order.
    • Serving sizes and percentage daily values based on a 2,000-calorie diet.
  • Claims on Labels:
    • Nutrient claims must be verified, and some may stretch the truth.

Reliable Nutrition Information

  • Identifying Reliable Sources:
    • Academy of Nutrition and Dietetics, National Council Against Health Fraud, PubMed.

This overview prepares us for understanding the detailed components of nutrition, the impact on health, and the tools available for making informed dietary choices. Stay tuned for Chapter 2!