Lecture 2 and 3

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Food supplies nutrients that:

Provide energy

serve as building materials

help to maintain or repair body parts

Nutrition - Lecture 2 Interesting Fact:

Did you know that many college students most likely average about 1 million calories a year or in 45 years almost 70,000 pounds of food.

So where is it all going??

making new cells, tissue, hair and more.

6 Categories of Nutrients -> Amounts that are present in your body (percent of body weight:

Proteins (20 different subunits) -> 18-20% (males have more than females)

Carbohydrates (Simple and Complex) -> less than 1%

Fats (two categories) -> 15-25% (male 15% and females 22-25%)

Minerals (15) -> 4-5%

Vitamins (13) -> less than 1%

Water -> 50-60% (Males 60% and females 50%)

What are Phytochemicals?

They are substances that help protect the plants we eat from UV light, insects and other pests. It is found in colorful foods we eat such as carrots, peppers, oranges, etc... These substances promote better health and help protect us from chronic diseases.

What are essential nutrients?

They are nutrients which your body cannot make or cannot make at a rate sufficient to meet your needs.

How do nutrients function in the Body?

Energy - Only protein, carbohydrates and fats (the macronutrients)

Structure - Protein, fats and calcium are the building material and structure for bone and teeth.

Regulation - Proteins, vitamins and fats. Help manage and oversee many processes in the body such as building new hormones, regulating fluid balance, or catalyzing a reaction such as enzymes, which are made of protein. Regulatory nutrients are much like traffic lights because they are able to help regulate the flow of vehicles on busy streets.

The dependence of certain nutrients depends on the following factors:

Gender

Age

Physiological state (Pregnant or breastfeeding)

Illness

Genetics traits

The DRI represents the Dietary Reference Intakes which is used to establish nutrients intakes for planning and assessing the diets of healthy individuals. These nutrients requirements are used in order to prevent the deficiency of diseases.

The RDA is the Recommended Dietary Allowance which is the daily amount of nutrients considered adequate to meet needs of nearly all healthy people and decreasing the risjk of chronic diseases.

How does your body cope?

By a process called Homeostasis which is the maintenance of relatively constant internal conditions such as body temperature and blood sugar levels.

An example; internal body temperature. When an individual is healthy, his or her body temperature retains a temperature 98.6 degrees Fahrenheit. The body can control temperature by making or releasing heat.

Lecture 2 Quiz

Food Labels - Lecture 3

What is the primary goal of food labels?

To help us plan and choose foods that are part of a healthy diet based on the Dietary Guidelines for America.

What is the Daily Value?

It is an intake that is recommended based on a typical consumer eating a 2,000 calorie per day diet.

All pre-packaged foods solid in Canada must have ingredients listed in descending order by weight.

Empty-Calorie Foods:

a calorie whose source has little or no nutritional value

Example: Junk food because it only has empty calories

Nutrient dense foods:

Provide a good amount of one or more essential nutrients relative to the number of calories per serving. In order words they are foods that have a lot of nutrients but relatively few calories.

Examples: low-fat or non-fat dairy products, fruits, vegetables and lean meats.

Lecture 4 - Dietary Guidelines & Canada's Food Guide

Lecture 3 Quiz

Lecture 4 Quiz

Lecture 5 Quiz

Lecture 6 and 7 Quiz