hey everybody this is professor mary and i'm here to tell you about nutrition today we're going to go over chapter one which is an overview of nutrition kind of give you a game plan if you will for what this class is going to entail so hold on to your seats and we are going to get started i'm going to share my screen and follow along with me in the powerpoint okay so chapter one what are the objectives no matter what class you're in always look to the chapters learning objectives because that is going to guide you to what you are expected to know and understand before the class is over right or before that chapter is over so for this chapter describe the factors that influence personal food choices identify which major classes of nutrients are organic and yield energy and by the way the definition of the word organic is carbon containing so we're all organic uh describe the four categories of the dietary reference intakes the estimated energy requirement and the acceptable macronutrient distribution ranges describe the ways in which the kinds of information collected by researchers from nutrition surveys are used explain how each of the dietary ideals can be used to plan a healthy diet and have the dietary guidelines in the usda food patterns help make diet planning easier and we're going to compare information on food labels so important to read the labels to make selections that are good and healthy that meet your dietary and health goals and then discuss how misinformation and reliable nutrition information can be identified that is so important okay nutritional choices in health so everything you do every day impacts your health and every choice even though it's small effect it still has an effect and everything together that cumulative effect comes over years and it can impact your overall wellness okay the better your lifestyle choices are in the front end of your life really enhance your health as you start to get older and then poor choices result in an increased risk of developing different kinds of diseases you are what you eat you're going to hear me say that a thousand times you are what you eat are you a big mac i hope not and remember what you eat affects your health and affects the disease processes that you may be exposed to as a healthcare professional you need to take responsibility for your health that's you know you have to prepare for physical mental and emotional demands of the of the job because there are a lot of them for those of you that are going into nursing nursing is a very demanding position no matter what venue you decide to pursue and anything in the health sciences is going to be a little bit taxing so you need to be in good shape and how can you give dietary advice to someone if you're not taking it yourself do as i say not as i do and you have a responsibility to the patients the clients to make them aware of the benefits of eating right and good health choices and behaviors and teaching them how to change bad behaviors and make good choices and you are a role model don't ever forget it you are a role model so you have this health line this personal health that falls along this continuum from the best point you can be at the maximum wellness to the worst which is death right and this uh little diagram kind of shows you that when you know if you make healthy choices overall not only do you feel better and look better emotionally you feel socially i mean it affects every aspect of your life i can't even emphasize that enough super super important so what are the factors that influence how we pick food well what do you like preferences habits and habits are hard to break associations in other words you know for example and associations goes along with ethnic italians i'm italian we eat when we're happy we eat when we're sad so we associate food with comfort right which is not necessarily the best thing um social interaction for for certain you know ethnic groups the kitchen is kind of where people hang out and that's where the food is right what's your emotional state of mind um people that suffer from say major depressive disorder sometimes will be so depressed they cannot eat or so depressed they can't stop eating then sometimes it's just availability time time constraints convenience economy um you know you're a student for example and you're in a hurry and so it's difficult to make good choices you think uh you can make better choices you'll see your age your occupation your body weight your body image any health conditions your nutritional state all these things affect what makes us pick the food that we pick so when we talk about health and nutrition new and familiar foods right you can pick some new foods and then some old foods that are familiar and together they can make up a healthy diet so there are three really principal types of foods whole foods and whole foods are things like seafood fruits and vegetables poultry processed foods which are things like fruit juices and cheeses fast foods ultra processed foods chicken nuggets so you always have to think that you are what you eat think nutrition whenever you're deciding what to eat so we need nutrients what are nutrients they're materials that are found in foods and we need them in our bodies they give us energy they help our bodies build grow maintain repair body tissues and there are certain nutrients that can reduce the risk of diseases where do we get nutrients well we either get them from food or some of them our body can actually produce for the essential nutrients we have to get them from food sources your body can't make enough to meet your need and by the way not a supplement food okay that's super important to remember so there are six classes of nutrients there are carbohydrates starches there are proteins there are fats vitamins minerals and water so organic nutrients are the ones that have carbon in them which is found in all living organisms i hate when they say you know it's something organic and they can charge you at whole foods three times what it normally costs all vegetables are organic organic does not mean gmo free right there's something it's something different so i think that they label foods in a way that are very misleading and so organic nutrients would be your carbs proteins fats and vitamins your minerals and your water are basically inorganic they do not contain carbon so carbs proteins and fats are what we need for our basic metabolic rate they give us energy right just for us to stay alive we have to have all three minerals and vitamins don't give us energy but they help to facilitate the release remember for any of you that took a p um adenosine triphosphate atp that's made in the mitochondria of the cell that's energy so the vitamins and minerals help facilitate the release of that energy and then water well that's the medium where all these things happen because most of what we are is water so k calories or kilo calories a calorie is a measurement of how much energy a certain type of food provides so here are some examples proteins give you about four calories per gram carbs are about four calories a gram and fats are about nine calories a gram most foods have a mixture of all three of them but sometimes we classify them by whatever the most predominant nutrient is in them so your body uses nutrients to build new compounds for example to build new new tissue new bone nutrients fuel your metabolism help you to run and you know exert physical activity unused or excess energy or calories get rearranged into compounds that's fat and get stored and saved for later use so if you're taking in more calories than you're using or consuming more energy than you expend you're going to gain weight makes sense so now here i'm going to debunk a myth a little alcohol is good for you no it's not alcohol because it's mostly carbs can give you some energy but there's no nutritional value and there's about seven calories per gram okay so understand the term energy density right that's the measurement of the amount of energy that a food provides relative to the amount of the food so in other words how many calories per gram right so that's how dense densely um nutritional the food would be so here is a little calculation on how to calculate the energy that certain types of foods provide so what you do is basically you take the number of grams of carbs proteins and fats and you multiply them by four four and nine as shown here and then you add the results together so for example if you eat a slice of bread with a tablespoon of peanut butter um that's about 16 grams of carbs seven of protein and nine of fat so you do your math four calories for each gram of carb times the 16 grams you see you can do the math and your total is 173 k calories or calories for that one slice of bread with peanut butter so and then from this information you can calculate how much basic energy you're getting don't worry too much about the calculations it's just it's fun to know but i'm not going to ask you to do this math she heard a sigh of relief nutritional recommendations so there's something called the dri dietary reference intake and that's a set of standards in the united states and canada that defines basically what do we need as an average i hate that word normal average healthy adult how much do we need what values do we need of each of these nutrients to you know help us plan a good diet and it gives you specific values in the recommended daily allowance and the adequate intake so these are different types of standardized measurements right the dri is basically you know talking about adequate intakes in other words what's the minimum that you need the sufficient minimum right what's the requirement the lowest intake that will give you what you need and then what would make you deficient right so what level would be below what the average quote unquote healthy person needs the estimated average requirements take basically you know the average daily nutrient levels for half healthy adults in an age and gender group so say you know we're looking at people from 20 to 30 years of age female and that's we look at that group and then half of them we decide you know what they need on an average to to meet the requirements then you have your upper intake levels in other words what's the maximum that will not cause you to be toxic this is really important we're going to talk more about this because people think well it's natural or it's a vitamin or it's over the counter so it's safe i can take as much as i want and that's absolutely false okay false the fat soluble vitamins particularly can be very dangerous those are a d e and k so and we'll talk more about that i'm not going to go over that scale uh the estimated energy requirement that's the level of energy intake for a healthy adult again within parameters of their age gender height weight and physical activity level are they sedentary do they work a desk job or are they a construction worker you know where they're expending a whole lot of energy and that estimated energy requirement guides them in you know how much energy do they need and then macro nutrient distribution ranges that are acceptable tell us again based on those same criteria gender age height weight physical activity what are the levels that give us enough energy and reduce the risk of chronic diseases so here are the acceptable ranges for macronutrients 45 to 65 should be from carbs 20 to 35 from fat and 10 to 35 from protein so what do you really need to consider so the dri recommends safe intakes and they they keep a margin of safety in there in other words not so much that you would become toxic um it looks at averages over time so it doesn't look at you know one week it's looking at years and you know medical problems if there are medical problems they alter what you need and then of course all those criteria like gender age lifestyle affect what you need uh there's a national nutrition monitoring program which is federally funded and basically surveys people what do we eat right the survey is called what we eat in america and then it defines what the national health goals are and we do those every 10 years every decade so dietary guidelines are basically looking at three areas of concern over nutrition under nutrition and chronic diseases so the ideals are enough adequacy balance enough of all of them calorie control nutrient density moderation creation moderation and variety those are the things that are so important when you're choosing a diet and you know this little thing is right from the dietary guidelines for americans and it speaks to how to make these healthy choices okay uh the usda food patterns now that is also a government-based agency that basically builds these groups and it's a plan that makes diet recommendations from categories of foods that are kind of similar in what they have as far as vitamins and minerals and this breaks down five major food groups with recommended daily intake from each of those groups also recommendations for oils i'll talk more about that and here is a basic table that explains each of the food groups and then depending on how many calories you're taking in a day how much of a serving of that group do you need and then activity activity activity you know we we have become very sedentary you need to move and when we talk about activity there's either cardiovascular or cardiopulmonary activity strength building activity and flexibility activity and they're all important all three of them okay so cardio that's aerobics that's running you know swimming bicycling spinning you know those kinds of things strength is you know weights and flexibility yoga stretching here we look at age groups and gender groups and lifestyle and then what the average need of calories is for that person so you know women for 51 to 60 year old women sedentary lifestyle 1600 active lifestyle 2200. i probably take in about 2200 to 2500 calories a day but i don't stop moving so you have to take into consideration what how much activity you're performing and it gives you some active examples in other words physical equivalent walking more than three miles a day at three to four miles an hour and plus your regular activities of daily living like you know showering in cooking and cleaning the dietary guidelines here for fitness this is also from the government right kind of give us an idea of how much again what do we need of each of those food groups as far as the minimum okay so take a look at these charts when you get the opportunity um nutrients as per the usda legumes so legumes almost the same amount as animal products meets poultry seafood um they're usually considered the vegetable group they can be in the protein group things like soybeans right they're legumes um nutrient dense choices are foods that don't have any fat or sugar added in and if they do have any oil it's good oil and it's a tiny amount so here we go these are some recommended amounts from the vegetable and protein groups how much do you need seafood meats poultry eggs etc so the usda food pattern recommendations made in cop announced equivalents so it's easy for us because we're the only country that doesn't use the metric system um and it gives you some examples about how to estimate a portion size so like what's a quarter cup about the size of a golf ball what's one cup got a baseball you get the idea then there's the my plate right so there's so many different things out there the my plate basically gives you a plate and breaks it down into portions and shows you you know how much do i need of fruits vegetables grains proteins and dairy right and the amount you need corresponds to the size that's on that plate and so reading labels can't tell you how important this is read the labels labels are required on all packaged food and the ingredients that are on there listed are in descending order in other words the thing that's in there the most is going to be first and then it also gives you serving sizes that's important so if you have a package of say chips a serving size may be three ounces and it'll tell you in real small print three ounces equals you know 400 calories but do you eat three ounces here's an example of a food label that shows you all the different nutritional things that are in there the amount of calories the serving size etc etc and food labels have to give you a percentage of the daily value for an average adult and child over the age of four based on a 2000 calorie a day diet so in other words what this this particular food label this food contains what percentage of what the average person needs and sometimes there are claims on labels that say things like low sodium well now they've changed it where they really have to tell you per serving right these facts have to be up front so what is the daily value of each of these things so there's 450 calories a serving 5 grams of saturated fat it's 25 percent of the daily value 360 milligrams of sodium sodium can be the devil too by the way we'll talk more about that later so there are nutrient claims sometimes on labels that aren't a lie but stretch the truth so when they say low sodium or low fat okay well maybe yeah lower than the normal type of that particular product but it doesn't mean it's low in general terms right and when somebody makes that claim on a food label it's got to be backed up now there are supplements out there that make all kinds of claims but there's always fine print that says without fda approval okay so for example you know all these different types of supplements that improve your memory do they how do we know where's the proof there isn't any so it's important for you to know what's fact and what's fiction right nutrition reports and claims sometimes contradict each other when you google things you sometimes will get all these responses and the first few are usually ads trying to get you to look at something that may or may not be accurate so you need to know you go to the academy of nutrition and dietetics some reliable websites are listed here national council against health fraud national library of medicine's pubmed and there are other places that you can go to get good reliable information okay so that is that overview of chapter one i hope you enjoyed it and that gives you a taste of what you're gonna learn all right i'll see you for chapter two have a great day bye