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Nutrition Essentials: A Guide to Healthy Food Choices

Explore the impact of lifestyle choices on health, learn about nutrients and healthy diet characteristics, and discover how culture and research influence food decisions. Also, delve into the connection between diet and health, genetics, and behavior change strategies. Understand the importance of national nutrition survey data and how to identify misleading nutrition claims. Gain insights on the human body's nutritional needs, nutrient classes, and nutrient interactions, as well as recognizing a nutritious diet. Learn about a lifetime of nourishment, different lifestyle choices, and the abundance of food options available to support overall well-being.

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Nutrition Essentials: A Guide to Healthy Food Choices

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  1. Chapter 1Food Choices and Human Health Nutrition: Concepts & Controversies, 12e Sizer/Whitney

  2. Learning Objectives • Discuss how particular lifestyle choices can either positively impact or harm overall health. • Define the term nutrient and be able to list the six major nutrients. • Recognize the five characteristics of a healthy diet and give suggestions for using them.

  3. Learning Objectives • Summarize how a particular culture or circumstance can impact a person’s food choices. • Describe and give an example of the major types of research studies. • Discuss why national nutrition survey data are important for the health of the population.

  4. Learning Objectives • List the major steps in behavior change and devise a plan for making successful long-term changes in the diet. • Recognize misleading nutrition claims in advertisements for dietary supplements and in the popular media.

  5. Introduction • Nutrition • Science • Studying nutrition • Why care about nutrition? • What are the nutrients in food? • What constitutes a nutritious diet? • How do we know what we know about nutrition? • How do people go about making changes?

  6. A Lifetime of Nourishment • Chosen foods have a cumulative effect • Good health and poor health • Your body continuously renews itself • Best foods • Support your body’s growth & maintenance • Malnutrition • Deficiencies, imbalances, and excesses

  7. The Diet and Health Connection • Influential lifestyle habits • Tobacco use, alcohol use, nutritional choices • Chronic diseases • Connection with poor diet

  8. Genetics and Individuality • Genetics and nutrition affect diseases to varying degrees • Human genome • DNA

  9. Other Lifestyle Choices • Tobacco & alcohol use • Substance abuse • Physical activity • Sleep • Stress • Environmental factors

  10. Health People 2010: Nutrition Objectives for the Nation • U.S. Department of Health • Nutrition and food-safety objectives • Improvements • Foodborne infections • Some cancers • Declines • Heart disease • Overweight people diagnosed with diabetes

  11. The Human Body and Its Food • Your body uses energy • Comes indirectly from the sun • Six kinds of nutrients • Four are organic • Contain carbon • Three provide energy

  12. Elements in the Six Classes of Nutrients

  13. Meet the Nutrients • Human body & food • Same materials • Different arrangements

  14. Meet the Nutrients • Energy-yielding nutrients • Carbohydrates – 4 cal/g • Fats – 9 cal/g • Proteins – 4 cal/g • Vitamins and minerals • Provide no energy • Some are essential • Scientists calculate needs

  15. Can I Live on Just Supplements? • Elemental diets • Administered to severely ill people • “Real food” is superior to supplements • Nutrient interactions • Phytochemicals • Physical contributions • Psychological contributions

  16. The Abundance of Foods to Choose From • Whole foods • Typical consumption • Fruits • Vegetables • Types of foods • Fast, processed, functional, staple

  17. How, Exactly, Can I Recognize a Nutritious Diet? • Five characteristics • Adequacy • Balance • Calorie control • Intakes should not exceed need • Moderation • Not abstinence • Variety

  18. Why People Choose Foods • Eating is an intentional act • Factors influencing food-related choices • Traditional and ethnic foods • Convenience • Physical factors • Psychological factors • Social factors • Philosophical factors

  19. The Science of Nutrition • Nutrition • Field of knowledge composed of organized facts • Active, changing, and growing body of knowledge • The scientific approach • Systematic process to answer questions • Scientific challenge • Theories

  20. The Scientific Method

  21. Types of Studies • Case study • Examples • Epidemiological study • Correlation • Intervention study • Blind studies • Laboratory study • Example

  22. Examples of Research Design

  23. Can I Trust the Media to Deliver Nutrition News? • Training of news media • Sensationalism • Be a trend watcher • Read news with an educated eye • Published in peer-reviewed journal • Description of research methods & subjects • Findings presented in context of previous research

  24. National Nutrition Research • National Health and Nutrition Examination Surveys (NHANES) • What people eat • Recording of health status • Continuing Survey of Food Intakes by Individuals (CSFII) • What people eat for two days • Comparing foods eaten with recommendations

  25. A Guide for Behavior Change • Behavior change takes substantial effort • Six stages of change • Assessment and goals • Realistic goals • Obstacles to change • Competence • Confidence • Motivation

  26. Stages of Behavior Change

  27. Adequate Nutrients Without Excessive Calories • Evaluate nutrient density • Vegetables have high nutrient density • Time for food preparation • Options to save time • Foods to avoid • Combining foods into meals

  28. A Way to Judge Which Foods Are Most Nutritious

  29. Sorting the Imposters from the Real Nutrition Experts Controversy 1

  30. Information Sources & Costs of Wrong Choices • Quackery • Sources of nutrition information • Television and magazines • Nutrition-related products and services • Billions in customer dollars • Identifying quackery

  31. Earmarks of Nutrition Quackery

  32. Identifying Valid Nutrition Information • Characteristics of scientific research • Properly designed scientific experiments • Inadequacy of anecdotal evidence • Animal findings applied to humans • Careful with generalizations • Report of findings in scientific journals

  33. Credible Source of Nutrition Information • American Dietetic Association • www.eatright.org • National Council Against Health Fraud • www.ncahf.org • American Council on Science and health • www.acsh.org

  34. Nutrition on the Net • Judging website credibility • Who is responsible for the site? • Do the names and credentials of information providers appear? • Are links with other reliable information sites provided? • Is the site updated regularly? • Is the site selling a product or service? • Does the site charge a fee to gain access?

  35. True Nutrition Experts • American Dietetic Association (ADA) • Registered dietitian (RD) • Certified diabetes educator • Public health nutritionist • Dietetic technician • Dietetic technician registered

  36. True Nutrition Experts • Credentials • Accredited institution • Licensing

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