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Contents
Overview Planning a Healthy Diet
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WEIGHTY DILEMMA:
Should you count calories or carbs? Is dietary fat really the enemy? The latest research on gaining and losing pounds
The Case for Low Carbs The Case for Low Fat
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About one thing, however, there is no dispute. As a society we are clearly in a state of nutritional crisis and in need of radical remedies. The statistics are sobering. After 30 years of seemingly solid advice aimed at lowering dietary fat, Americans have grown collectively fatter than ever. Today 64.5 % of adults in the U.S. are classified as overweight or obese. So many children have become so heavy that pediatricians are now facing an epidemic of Type 2 diabetes and hypertension diseases that are closely associated with overweight and that were unheard of among youngsters just a generation ago.
Lets Begin
Food Choices Introducing the Nutrients The Science of Nutrition Dietary Reference Intakes Nutrition Assessment Diet and Health
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WE USE FOOD:
To project a desired image Bond relationships Express friendships Show creativity Reward
Melting Pot Science Social, psychological -Do you eat more at a party? Cultural What makes pizza Italian food? Economics How many people can the world feed with todays food resources? Science/Physiological Folacin important in the development of nerves of fetus Adding folacin to flour has reduced the incidence of spina bifida in newborns
Food Choices
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Food Choices
Personal Preference Habit Ethnic Heritage or Tradition Social Interactions Availability, Convenience, and Economy Positive and Negative Associations Emotional Comfort Values Body Weight and Image Nutrition
As omnivores, we must learn to eat foods in our environment; Infants come equipped with genetic predispositions to prepare for this challenge:
prefer sweet, salty reject sour, bitter reject new foods neophobia learn to like, dislike foods depletion driven eating
hunger and satiety
what to like
Exposure frequency
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Nutrients
Characterized in 6 main categories Carbohydrates Lipids Proteins Minerals Vitamins Water
Functions of Nutrients
Supply energy or fuel
Measured in kilocalories, kcalories or Calories Carbohydrates (CHO) 4 kcal/gram Fat 9 kcal/gram Protein 4 kcal/gram Alcohol 7 kcal/gram (not a nutrient!)
Energy-Yielding Nutrients
Over time . . .
If energy consumed = energy expended, weight is maintained If energy consumed < energy expended, weight is lost If energy consumed > energy expended, weight is gained
Excess energy from CHO, PRO, and FAT will be stored as fat Fat itself will not cause weight gain
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Vitamins
13 total Characteristics:
Organic micronutrients Contain C, H, and O; other elements Do not provide energy Essential Vulnerable to destruction by heat, light, and chemicals
Minerals
16 essential minerals Characteristics:
Inorganic micronutrients Each mineral is a chemical element Do not provide energy Indestructible Structurally smaller than the vitamins
Water
Characteristics:
Inorganic Contains only H and O Does not provide energy Participates in many metabolic reactions Provides a medium for transport of vital materials to cells and wastes away from cells Of all 6 nutrient classes, most foods contain water in highest amounts The nutrient consumed in greatest quantity
Science of Nutrition
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Nutrition Research
Epidemiological studies
Population based
Case-control studies
Compare people who do and do not have a specific condition but controlling as many variables as possible
Research Terms
Blind vs. Double blind experiment Control group vs. experimental group Placebo - Placebo effect Randomization Correlation Replication Peer reviewed Validity - founded on fact or evidence
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Nutrition Assessment
Individuals
Historical information Anthropometric data Physical examinations Laboratory tests
Populations
National Nutrition Surveys
Food consumption surveys Nutrition status surveys
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= Diet related
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