ESS 3 Lecture 99: Full quarter note set for nutrition
Freshman 15:
● Not many actually gain 15 - average is about 3 lb gain
● 15% lose weight
● How to avoid:
○ Dont skip meals
○ Make breakfast a priority
○ Buy healthy snacks
● Liquid calories:
○ Examples: juice, coffee drinks, alcohol, soda
○ Are called “empty calories” - have a lot of sugar/carbohydrates with no real
nutrition
○ Drink lots of water throughout the day to feel energized and fuller
● Nutrition is the foundation of other sciences
● Food provides nutrients
● Nutrients: chemical substances that provide nourishment necessary for growth and
maintenance of proper body functioning
● Essential nutrients must be supplied through the diet
● Non essential nutrients are present in food but not required in our body - can be
manufactured by the body, so they are considered nonessential eg cholesterol
● Six classes of nutrients required for the body to function
○ Carbohydrates
○ Proteins
○ Fats
○ Vitamins
○ Minerals
○ Water
● All macros are energy yielding and organic
● Micros are organic
● Heart disease is #1 cause of death
● Kilocalories
● protein/carbs=4 cal per gram, fat=9 cal per gram
● alcohol=7 cal per gram
● Process of digestion - extracts macros, micros, and phytochemicals from food
● Absorbed and utilized by body
● Phytochemicals-provide color, aroma, and flavor EAT THE RAINBOW
● Chemicals have antioxidant, anti-inflammatory
● Pigment is an indication
The institute of medicine provides guidance for nutrient intakes
● Estimated average requirements (ear)
● Recommended dietary allowances (rda)
● Adequate intake (ai)
● Tolerable upper intake levels (ul)
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Want to be in between the RDA and the UL
The amounts needed vary based on such factors as:
•age
● Body size
● Gender
● Genetic traits
● Growth status
AMDR:
carbs-45% to 65% total calories
Protein 10% to 35% total calories
Fat 20% to 35% total calories
Healthy people 2020 identifies measurable health improvement objectives and goals for
americans
● Government-sponsored initiative
● Based on scientific evidence
● Ten year objectives to improve the health of all americans
○ More lean proteins more veggies
● Serving size USDA
Ounce equivalent: a term used to define a serving size that is one ounce or equivalent to
an ounce, for the grains section and the protein foods section of myplate
● Serving size as defined in usda food patterns may not be equal to a serving size
identified on a food label
● Serving sizes in restaurants has grown substantially in 30 years
Why do we eat? Hunger duh-physiologic drive for food, lots of foods can satisfy you
And appetite-a psychological desire to consume specific foods, it’s aroused by environmental
cues that stimulate your senses triggering pleasant emotions/memories, ppl experience appetite
in the absence of hunger
Brain produces sensation of hunger, prompt to eat is given by hypothalamus in the brain
Hypothalamus(right above pituitary gland) triggers feelings of hunger or satiation (fullness) by
signals from 3 sources: nerve cells, hormones, and amount/type of food we eat
The role of nerve cells - nerve cells lining the stomach and small intestine detect changes in
pressure according to whether the organ is empty or full, nerve cells relay the information to the
hypothalamus which prompts you to feel hunger
Why do we want to eat? Hormones: chemicals produced in specialized glands that travel in the
bloodstream to target organs in other parts of the body, can send feeling of satiety as well as
hunger
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Insulin and glucagon are two hormones responsible for maintaining blood glucose levels
Glucose is our body’s most readily available fuel supply
If you don't eat for a while, blood glucose levels are low, prompting a change in levels of insulin
and glucagon. The message is sent to the hypothalamus which prompts hunger
The role of amount and type of food
Research shows that foods containing protein have the highest satiety value
Another factor affecting hunger is how bulky the meal is-how much fiber and water is in the food
Bulky meals stretch the stomach which sends signals back to the hypothalamus telling us we
are full, so we stop eating
Appetite triggers
Sensory data: foods stimulate our 5 senses
1. Food appearances (color/shape)
2. Smell of food
3. Sweetness/saltiness of food
4. Texture of foods
5. Sound of foods eaten or prepared
Cells are the smallest functional unit of living organisms
Tissue is a collection of cells with similar origin, organized to form organs
Organ system is a group of organs that function together
Cells take in nutrients and excrete waste
Nutrient molecules provide the fuel that cells need to perform their functions in the body
Cells of a single type come together- form tissues
Tissues come together - form organs
Organs group together- organ systems
The process of digestion extracts nutrients from foods to supply the needs of cells, tissues, and
organs
Epithelial tissue- inside our small intestine
Atoms -
Body is made of them, atoms are smallest units of matter
Atoms bind together to form groups called molecules
Every bite of food we eat is composed of molecules
Actions of digestion break food down into molecules small enough to be transported in the
bloodstream and cross into our cells to help build structures of our body and provide energy
Digestive system includes organs of GI tract-
Mouth, esophagus, stomach, small intestine, large intestine
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find more resources at oneclass.com
Document Summary
Not many actually gain 15 - average is about 3 lb gain. Are called empty calories - have a lot of sugar/carbohydrates with no real nutrition. Drink lots of water throughout the day to feel energized and fuller. Nutrition is the foundation of other sciences. Nutrients: chemical substances that provide nourishment necessary for growth and maintenance of proper body functioning. Essential nutrients must be supplied through the diet. Non essential nutrients are present in food but not required in our body - can be manufactured by the body, so they are considered nonessential eg cholesterol. Six classes of nutrients required for the body to function. All macros are energy yielding and organic. Heart disease is #1 cause of death. Protein/carbs=4 cal per gram, fat=9 cal per gram. Process of digestion - extracts macros, micros, and phytochemicals from food. Phytochemicals-provide color, aroma, and flavor eat the rainbow. The institute of medicine provides guidance for nutrient intakes.
