Ch 5- Understanding Nutrition and Your Diet

there are 6 meanings and uses of food, more to it than just needing it to live

• need nutrients - respond to hunger

• social interaction with food is key - ex: gift, expression of hospitality, family gathering, holidays, festive occasions

• eating due to emotions- or not eating • express love, affection, caring • punishment/reward • comfort or soothe • “food is my best friend” • deal with food how we do feelings- starve, stuff, swallow

• dietary restrictions (constant or during certain times) - part of a ceremony

• types of food/eating patterns vary globally/regionally - “family recipes”

• food is bother personal and political • state dinners • fund raisers • hunger strikes • food rations • food embargo • vegetarian diets (some people view this as a political choice)

No chronic conditions No special dietary needs (elite athlete, pregnant/breast-feeding, vegetarian)

Elements in food Required for energy, growth, repair and regulation of body processes

• Provide calories – energy or stored as fatty tissue - Carbohydrates, fat, protein

• Carbohydrates • fat • Proteins

• Major energy source • 46–65% of calories • 4 cal/Graham – all types both simple and complex • Simple carbohydrates • Simple carbohydrates – digested more quickly example sugar • Complex carbohydrates – more fiber, vitamins and minerals

-9 cal/gram =concentrated for of energy -satiety=caused feeling of fullness -palatability=pleasing taste 20-35% of calories should come from fats

(carefully limit) • usually solid at room temperature • animal sources • tropical oils (palm, palm kernel, coconut)

(avoid) • hydrogenated oil (added a hydrogen) • increase risk of CHP • extends shelf life and keeps food from separating

usually liquid at room temperature

• 1 hydrogen missing - olive, peanut

more than one hydrogen missing -safflower, soybean, corn

• amino acids=building blocks of muscles, bones and blood • essential amino acids (9) • sources= animal products, eggs, dairy • 4 caloris/gram • 10-35% of calories could come from proteins

contains all 9 essential amino acids -incomplete protein foods can be combined to provide sufficient nutrients (ex;vegetables, grains, legumes)

• no calories - vitamins, minerals, water

• organic compounds required in small amounts - energy production, use of minerals, growth of healthy tissue

can be stored in you body: A,D,E,K

can not be stored, excreted if excess: B-complex, C