Food Choices
- taste
- habit
- tradition
- social interactions
- availability
Nutrients
- carbohydrates (macronutrient, organic)
- fats (macronutrient, organic)
- proteins (macronutrient, organic)
- vitamins (micronutrient, organic)
- minerals (micronutrient, inorganic)
- water (inorganic)
Energy Yielding nutrients
Carbohydrates: 4kcal/g
Fat: 9kcal/g
Protein: 4kcal/g
- alcohol: 7kcal/g but not considered a nutrient bc it doesn’t help with growth or maintenance
Math for energy %
Food that contains 55g carbs, 15g protein 2g of fat
55x4= 220 + 15x4 + 2x9= 298
220/298 = 74% energy from carbs
Energy Density
high energy dense foods deliver more calories/g than low energy dense foods
- less energy dense foods are better for you
Essential Nutrients
~40 nutrients essential
- need to be taken from foods
ex. amino acids - omega 3’s & omega 6’s
Energy in Body
- body uses energy-yielding nutrients as…
- fuel
- support for all body activities
- storage for later use
raw materials for building the body’s tissues and regulating activities.
Vitamins
essential and organic
13 vitamins
- water-soluble -> B complex and vit C
- fat soluble -> A,D,E & K
Minerals
- inorganic
- 16 are essential
- do not yield energy
- indestructible
Water
- medium for all life’s processes
roles include: - participating in metabolic reactions
- moving nutrients
Dietary Reference Intakes
- developed by the institute of medicine of national academics
- guide for good nutrition and provide scientific data for food intake
Acceptable Macronutrient Distribution Range
45-65% kcals from carbs
20-35% kcals from fat
10-35% kcals from protein
RDA and AMDR math
RDA: 130g/d x 4kcal = 520 kcals 45-65% energy intake from CHO - 130 recommended to - if 520 kcal then 45% EIN -> 1155 kcal/d - if 520 kcal is 65% EIN -> 800kcal/d unrealistic
EER Math
2844kcal/d - CHO 45-65% kcal/d -45% = 1280/4 kcal = 4=320g/d - 65% =1849/4kcal = 462g/d there is a large difference between AMDR and RDA
Observation and question
identify a problem to be solved or ask a specific question to be answered
Hypothesis and prediction
formulate a hypothesis - a tentative solution to the problem or answer to the question - and make a prediction that can be tested
expirement
design a study and conduct the research to collect relevant data
results and interpretations
if supported
- theory: develop a theory that integrates conclusions with those from other studies
- or find new observations and questions and restart the process
If not supported: find new observations and questions and restart process
considerations when conducting research
controls (randomization)
sample size
placebos
analyzing research findings
correlations and causes
- positive and negative associations
- correlation is not a causation
Nutrient Recommendations
estimates apply to healthy people
- recommendations are for the majority
- adjustments may be required
- achieve goal via food
- each has a unique purpose
Nutrient assessment of individuals: Historical Info
health status, socioeconomical status, drug use, diet, family history, illness
Nutrient assessment of individuals: Anthropometric measurements
height, weight, waist cirumference
compare results to standard to determine disease risk
Nutrient assessment of individuals: Physical examinations of the body
provides clues to nutritional status
