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Chapter 1

Introduction to Nutrition

Learning Objectives

Explain why nutrition is important including the components of a healthy diet.

Give examples of nutrition and food terms discussed in this section.

Discuss five factors that influence what you eat.

Identify factors that influence how many kcalories you burn each day, and the functions, kcalories, and Dietary Reference Intakes of each class of nutrients.

Learning Objectives (cont)

Explain how food is digested and absorbed in the gastrointestinal tract.

Give examples of how a chef may run a sustainable restaurant, particularly in terms of purchasing food.

Identify reliable sources of nutrition and health information.

Why is Nutrition Important? What is a Healthy Diet?

What is nutrition?

A young science.

Looks at nutrients—the nourishing substances in food that provide energy and promote the growth and maintenance of the body.

Looks at how nutrients and other substances in food relate to health and disease.

Explores why you choose the foods you do – in other words, the type of diet you eat.

Why is nutrition important?

Your diet (the foods you normally eat & drink – also called an eating pattern) strongly influences whether you will get certain diseases such as:

Heart disease

High blood pressure

Diabetes

Some cancers

About half of American adults have 1 or more preventable diseases that are related to poor diet and not getting enough exercise.

In addition, more than 2 out of every 3 adults is overweight or obese, as well as 1 out of 3 children.

The American Diet

Low in:

Vegetables

Fruits

Whole grains

Dairy

High in:

Kcalories

Sodium

Saturated fat

Refined grains

Added sugars

A healthy diet is…

Higher in:	Moderate in:	Lower in:
Vegetables	Alcohol	Red and processed meats
Fruits		Sugar-sweetened foods and drinks
Whole grains		Refined grains
Low- or no-fat dairy
Seafood
Beans and peas
Nuts

Nutrition & Food Terms to Know

Whole foods: Foods pretty much as we get them from nature (eggs, fresh fruits and vegetables, beans and peas, whole grains, fresh meat, milk)

Processed foods: Foods prepared using milling, cooking, freezing, canning, dehydrating, or culturing with bacteria (bread, cookies, cereals, sauces, soups, baking mixes, frozen entrees, pasta, snack foods)

Whole vs. Processed Food

Whole foods are generally not processed or refined.

Processed foods are prepared using various techniques such as milling, cooking, freezing, or canning.

Enrichment and Fortification

Enrichment: a food is enriched when nutrients are added to replace nutrients that were lost in processing.

Example: breads enriched with iron and

several B vitamins

Fortification: a food is fortified when nutrients are added that were not present originally, or nutrients are added that increase the amount already present.

Example: vitamin A in breakfast cereal

Natural Foods

Natural means there are no added colors, artificial flavors, or synthetic ingredients.

Natural meat or poultry contains no artificial ingredients or added colors and are only minimally processed.

Organic Foods

Organic food is produced without using most:

Conventional pesticides

Petroleum-based fertilizers or sewage sludge-based fertilizers

Bioengineering

Ionizing radiation

Organic farms must be inspected annually.

All organically raised animals may not be given hormones or antibiotics, and must have access to a pasture.

Organic Foods

If a food is at least 95% organic, it can use USDA Organic seal.

Do organic foods taste better?

Do organic foods have more nutrients?

Superfoods

Phytochemicals – compounds found in plant foods – especially fruits and vegetables – that promote health and protect you from disease

Phytochemicals in Foods

Ideally, your diet should be:

Moderate (avoid excessive amounts of kcalories or any particular food/food group or nutrient)

Balanced (choose foods to provide essential nutrients in the right proportions)

Varied (eat a wide selection of foods)

Why You Eat the Foods You Do

Flavor

Other aspects of food (cost, convenience, nutrition)

Demographics

Culture and religion

Health

Social and emotional influences

Marketing and the media

Environmental concerns

Flavor

Includes taste, smell, texture or mouthfeel, temperature, and sounds.

Flavor is a combination of all five senses (taste, smell, touch, sight, and sound).

The most important

consideration when

choosing something

to eat is taste.

Taste

You have about 10,000 taste buds on your tongue, cheeks, throat, and roof of the mouth.

Taste buds for each sensation are scattered around the mouth.

Children under six have more taste buds, and adults over 50 start to

lose taste buds.

Young children have

more taste buds, so

they can often be

picky eaters.

Five Primary Taste Sensations

Umami

Umami provides a savory, sometimes meaty, sensation.

Umami taste receptor is very sensitive to glutamate—an amino acid found in protein such as meat, fish, and milk, and in the flavor enhancer MSG.

Umami flavor increases when salt is added (ketchup, soy sauce, fish sauce).

The heat of hot peppers is felt not by the taste buds but by pain receptors in the mouth that sense heat.

Sweet	Salty
Sour	Bitter
Umami

Smell

Smell is very important to taste.

Receptors in your nose can distinguish among about 10,000 scents.

While cooking and while eating, you smell food.

The sense of smell and

detecting the aromas

in wine are how wine

is tasted.

Texture or Mouthfeel

Textures that

people like:

Crispy

Juicy

Creamy

Tender

Firm

Crunchy

Textures people generally don’t like:

Tough

Crumbly

Lumpy

Soggy

Watery

Textures influence whether you like the food, and also tells you whether the food is fresh.

Sight and Sound

Color is very important—it tells you about the flavor and quality of food.

For eye appeal, consider color, size, shape, consistency, and arrangement.

Eye appeal is especially important for cold foods.

Sounds—the sizzle of fajitas—stimulate appetite along with sight.

You eat with your eyes.

Other Aspects of Food

Food cost

Convenience

Availability

Familiarity

Habits

Nutrition

Do these factors impact what

you decide to eat?

Demographics

Demographics affect food choices.

Demographic factors:

Age

Gender

Educational level

Income

Cultural background

Women and older adults tend to consider nutrition more than men or young adults.

People with higher incomes and education tend to consider nutrition more.

Culture and Religion

Culture is the behaviors and beliefs of a certain social, ethnic, or age group

Religion can affect day-to-day food choices. An example is dietary laws.

Other Influences on What You Eat

Health concerns (such as dieting)

Social influences (peer pressure)

Emotional influences (comfort foods)

Marketing and the media

Environmental concerns

Kcalories and Nutrients

A measure of the energy in food

One kilocalorie raises the temperature of one kilogram of water one degree Celsius.

Abbreviated as kcalorie or kcal.

When you hear “calorie,” it is really a kilocalorie.

Number of Kcalories Needed

The number of kcalories needed is based on three factors:

Basal metabolism (about two-thirds of total energy needs for individuals who are not very active)

Physical activity

Energy used to digest and absorb food (about 10% of total energy needs)

BMR depends on factors such as:

Physical activity accounts for 25 to 40 percent of your total energy needs.

Gender	Age	Growth
Height	Temperature	Fever and stress
Exercise	Smoking and caffeine	Sleep

Nutrients

Carbohydrates

(4 kcal/g)

Fats (9 kcal/g)

Proteins (4 kcal/g)

Vitamins

Minerals

Water

No kcalories in vitamins, minerals, or water.

Alcohol supplies 7 kcal/g but is NOT a nutrient because it does not promote growth or maintenance of the body.

Macronutrients vs. Micronutrients

Macronutrients

Carbohydrates

Fats

Proteins

Micronutrients

Vitamins

Minerals

Carbohydrates

A large class of nutrients, including:

Sugars

Starch

Fibers

Sugars and starches function as the body’s primary source of energy.

Fats and Oils

Fats and oils provide a rich source of energy.

Examples:

Butter

Margarine

Vegetable oils

Mayonnaise

Salad dressings

Fats and Oils (cont’d)

Found in:

Fatty streaks in meat

Poultry skin

Fat in milk, cheese, ice cream

Baked goods

Fried foods

Nuts

Foods with little to no fat:

Vegetables

Pasta

Bread

Cereals

Fat-free milk and cheese

Protein

Only about 15% of total kcalories come from protein.

Protein is part of every cell, tissue, and organ in the body.

Animal foods are good sources of proteins.

Proteins are present in smaller quantities in plant foods such as grains, beans, and vegetables.

Vitamins and Minerals

Noncaloric, nutrients found in a wide variety of foods that are essential to:

regulate body processes.

maintain the body.

allow growth and reproduction.

Water

Inorganic nutrient that makes up just over half of the body’s weight

Plays a vital role in all bodily processes

Supplies the medium in which chemical change of the body occur

Aids digestion and absorption, circulation, and lubrication of body joints

Your body is about 50-60% water and 15-25% fat.

Essential Nutrients

Essential nutrients either cannot be made in the body or cannot be made in the quantities needed by the body.

Examples are vitamins and minerals.

Six Groups of Nutrients

Dietary Reference Intakes (DRI)

Recommended Dietary Allowance (RDA) How much you need to take in on a daily basis.	Adequate Intake (AI) Intake value used when an RDA cannot be established because there’s not enough scientific data.
Tolerable Upper Intake Level (UL) Maximum intake level above which toxicity would increase.

Acceptable Macronutrient Distribution Ranges (AMDR) for adults

Carbohydrate 45–65%

Fat 20–35%

Protein 10–35%

Digestion, Absorption, and Metabolism

Digestion: Process by which food is broken down into its components in the gastrointestinal tract with the help of digestive enzymes.

Absorption: The passage of digested nutrients through the walls of the intestines or stomach into the blood, where they are transported to the cells.

Metabolism: All the chemical processes by which nutrients are used to support life.

Probiotics: Live bacteria and yeasts that benefit the digestive system and keep it health – good sources are yogurt and fermented foods.

What Happens When You Eat?

The Gastrointestinal Tract

Sustainable Food Systems

Producing meat uses many resources and has serious environmental consequences:

Forests are cut down to create pastures.

Livestock farms pollute water and air and produce manure and greenhouse gases.

Enormous amounts of water, fuel, fertilizers, and pesticides are required to grow livestock feed. Fertilizers require a lot of energy to make and wind up polluting waterways.

What is sustainable agriculture?

Sustainable agriculture produces food without depleting the Earth’s resources (water, soil, fuel) or polluting its environment.

It is agriculture that follows the principles of nature to develop systems for raising crops and livestock that are, like nature, self-sustaining.

What is a sustainable food system?

Sustainable agriculture is part of a sustainable food system.

Sustainable food systems involve not only growing crops and producing livestock in a sustainable manner, but also processing, packaging, and distributing foods without depleting the Earth’s resources or causing excessive pollution.

In a sustainable food system, food should be affordable and workers, such as farm workers, should make a living wage.

What are restaurants doing in terms of purchasing food?

Chefs are:

Sourcing local, farm-to-table foods

Buying organic foods

Buying sustainable fish

Starting gardens to grow herbs, veggies, etc.

Serving meals that are lower on the food chain

Buying coffee and tea from sustainable operations

Reducing bottled beverages

Finding Reliable Nutrition and Health Information

Sources of nutrition and health information:

Registered Dietitians/Nutritionists

Other health professionals

Questions to Help Judge Quality of Nutrition and Health Information

Who sponsors the website? (.gov, .com, .org.)

How is the website supported?

Can you reach the sponsor?

Who wrote the information? When was it written? Did anyone review it?

Does the website make claims that are too good to be true?

Is your privacy protected?

Review

The next 15 slides provide true-false questions based on the power points and the material in the textbook.

These are to help you understand and review the material presented.

The questions may or may not be included in the test for this module.

Review: True or False 1

Carbohydrates, fat and protein give you energy and allow the body to grow.

True

Review: True or False 2

The American diet is high in fruits and vegetables.

False

Review: True or False 3

Canned corn is an example of a whole food.

False

Review: True or False 4

Superfoods are nutrient rich and contain phytochemicals that promote health.

True

Review: True or False 5

The fifth basic taste, which provides a savory sensation is called salty.

False

Review: True or False 6

Emotions are rarely a factor in choosing what to eat.

False

Review: True or False 7

The number of kcalories you need is based on your basal metabolism, your physical activity and the energy needed to digest and absorb food.

True

Review: True or False 8

Exercise, smoking and caffeine increase basal metabolic rate.

True

Review: True or False 9

Vitamins, minerals and water contain no kcalories.

True

Review: True or False 10

Fat and protein contain 4 kcalories per gram.

False

Review: True or False 11

In absorption, the nutrients pass through the walls of the intestines into the body.

True

Review: True or False 12

Most digestion and absorption are completed in the large intestine.

False

Review: True or False 13

Producing large quantities of meat in America is sustainable.

False

Review: True or False 14

Organic foods are always healthier than conventionally grown foods.

False

Review: True or False 15

If a website makes claims that seem to be too good to be true, they probably are.

True

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Look at this also to help you study

29 Aug Look at this also to help you study

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