Lecture 1
• Why do we eat
what we eat?
• What Is Nutrition?
• How do we
measure, assess,
and evaluate what
people eat?
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Objectives
 Discuss the factors that influence food choice.
 Define the term nutrition.
 Describe how nutrition affects your health.
 Name and explain the six categories of nutrients found in food and
in the body.
 Differentiate between the three energy nutrients: carbohydrate,
protein, and fat.
 Understand the important roles that vitamins, minerals, and water
play in your diet.
 Describe the tools used to collect data about dietary intake, including
when they are typically used and the strengths and limitations of these
tools.
 Know how the diet is typically assessed and the strengths and
limitations of the assessment tools.
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What Drives Our Food Choices? Eat to
Live?
We need to eat and drink to obtain:
 Nutrients: chemical compounds in foods to 1.
provide fuel for energy (measured in kilocalories),
and growth & maintenance and to regulate body
processes
 Six classes: carbohydrates, fats, protein, vitamins,
minerals, water
 Phytochemicals: nonnutrient compounds that
contribute to health and may play a role in fighting
chronic diseases
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What Drives Our Food Choices? Live to
eat?
We choose foods for many other reasons beyond
the basic need to obtain nutrients:
 Taste and culture
 Social reasons and trends
 Cost, time, and convenience
 Habits and emotions
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What Is Nutrition and Why Is Good
Nutrition So Important?
 Nutrition: a science that studies how nutrients
and compounds in foods nourish and affect
body functions and health
 Chronic deficiencies, excesses, and imbalances
of nutrients can affect health, both short-term
and long-term
 Good nutrition plays a role in reducing the risk
of many chronic diseases and conditions,
including heart disease, cancer, stroke,
diabetes, osteoporosis, high blood pressure,
and obesity
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Table 1.1
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Obesity in the US

Obesity is common, serious and costly

More than one-third of U.S. adults (35.7%) are obese.

Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain
types of cancer, some of the leading causes of preventable death.

The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008 U.S.
dollars; the medical costs for people who are obese were $1,429 higher than those of
normal weight.
Let’s take a look at weight gain in the US over the past few decades:
http://www.cdc.gov/obesity/data/adult.html
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What Are the Essential Nutrients
and Why Do You Need Them?
 The six classes of nutrients are all essential in the
diet
 Alcohol provides calories but is not an essential nutrient
 Macronutrients: energy-yielding nutrients needed
in higher amounts
 Carbohydrates, lipids (fats), and proteins
 Large amounts of water needed daily, but does not
supply energy
 Micronutrients: needed in smaller amounts
 Vitamins and minerals
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Nutrients in Foods and in the Body
Figure 1.2
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Nutrients and Their Functions
Figure 1.3
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What Are the Essential Nutrients and
Why Do You Need Them?
 Carbohydrates, fats, and proteins
 Provide energy
 Carbohydrates and protein provide 4 kcal/g
 Fats provide 9 kcal/g
 Are organic compounds (contain carbon atoms)
 Also contain hydrogen and oxygen atoms
 Proteins also contain nitrogen atoms (unlike
carbohydrates and fats)
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What Are the Essential Nutrients and
Why Do You Need Them?
 Carbohydrates supply glucose, a major energy
source
 Fats are another major fuel source and also:
 Cushion organs
 Insulate body to maintain body temperature
 Proteins can provide energy but better suited for:
 Growth and maintenance of muscle, tissues, organs
 Making hormones, enzymes, healthy immune system
 Transporting other nutrients
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What Are the Essential Nutrients and
Why Do You Need Them?
 Vitamins and minerals are essential for
metabolism
 Many assist enzymes in speeding up chemical
reactions in the body
 Example: B vitamins are coenzymes in
carbohydrate and fat metabolism
 Vitamins are organic compounds
 Minerals are inorganic substances
 Key roles in body processes and structures
 Note: Taking in more than the required amount of
these nutrients will not make you healthier.
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What Are the Essential Nutrients and
Why Do You Need Them?
 Water is vital for many processes in your body
 Part of fluid medium inside and outside of cells
 Helps chemical reactions, such as those involved in
energy production
 Key role in transporting nutrients and oxygen to cells
and removing waste products
 Lubricant for joints, eyes, mouth, intestinal tract
 Protective cushion for organs
 Helps regulate our body temperature
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How Should You Get These Important
Nutrients?
The best way to meet your nutrient needs is with
a well-balanced diet
 Composed of a variety of foods, providing:
 Essential nutrients from all six classes
 Fiber and phytochemicals
 Whole grains, fruits, and vegetables are rich
sources
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How Should You Get These Important
Nutrients?
 Some people need to meet some nutrient needs
with a supplement:
 When nutrient needs are higher
 Example: Pregnant women need an iron supplement to
meet increased needs
 When diet restrictions exist
 Example: Lactose-intolerant individuals (difficulty
digesting milk products) may choose a calcium
supplement to help meet needs
Well-balanced diet and supplements are not mutually
exclusive; they can be partnered for good health
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How do you know if you are eating the
right amount of nutrients?
 Nutrition assessment
 24-hour recall
 What have you eaten in the last 24 h?
 FFQ
 Food Frequency Questionnaire
 Food diary
 Daily tracking of food
All include food AND beverages
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Estimating serving sizes is always
challenging!
Figure 2.9
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Where do we get information about the
nutrient content of food?
 Food databases (strengths and limitations)
http://ndb.nal.usda.gov/ndb/search/list
 These databases are used in many ways to
assess diet and later make recommendations
 Food Guidance Systems
 Healthy People Objectives
 Dietary Guidelines
 DRI’s
 Food labels
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Food Guidance Systems
Figure 2.5
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Past US Food Guidance Systems
1940s: A Guide to Good
Eating (Basic Seven)
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1956 to 1970s: Food for
Fitness, A Daily Food Guide
(Basic Four)
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Past US Food Guidance Systems
1979: Hassle-Free Daily
Food Guide
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1984: Food Wheel: A Pattern for
Daily Food Choices
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Past US Food Guidance Systems- Any
Look Familiar?
1992: Food Guide Pyramid
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2005: MyPyramid Food
Guidance System
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Today’s Food Guidance Systems
2011: MyPlate
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
Introduced along with updating of
USDA food patterns for the 2010

Dietary Guidelines for Americans

Different shape to help grab
consumers’ attention with a new
visual cue

Icon that serves as a reminder for
healthy eating, not intended to
provide

specific messages

Visual is linked to food and is a
familiar mealtime symbol in
consumers’

minds, as identified through testing

“My” continues the personalization
approach from MyPyramid
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Various countries have food guidance systems based
on their food supply and cultural food preferences.
Figure 2.4
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How to Use MyPlate
 How much from each food group should you,
personally, be eating?
 Focus on appropriate serving sizes
 The www.ChooseMyPlate.gov interactive
website gives you the number of servings to eat
from each food group based on your daily
calorie needs
 Your calorie needs are based on your age, gender,
and activity level
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Improve Your Diet with MyPlate
 MyPlate was introduced in 2011 to replace the
MyPyramid food guidance system
 The MyPlate icon, based on a familiar place
setting, is intended to remind you to eat
healthfully.
 Visit www.ChooseMyPlate.gov to assess your
current diet and physical activity levels, and
access an interactive and personalized food
plan.
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MyPlate Recommendations
 Balance calories
 Enjoy your food, but eat less
 Avoid oversized portions
 Oils are not represented on the plate as they
are not considered a food group
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MyPlate Recommendations:
Foods to Increase
 Make half your plate fruits and vegetables
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MyPlate Recommendations:
Foods to Increase
 Make at least
half your grains
whole
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MyPlate Recommendations:
Foods to Increase
 Switch to
fat-free or
1% milk
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MyPlate Recommendations:
Foods to Reduce
 Compare sodium in foods like soup, bread, and
frozen meals—and choose the foods with lower
numbers
 Drink water instead of sugary drinks
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MyPlate: Further Recommendations
 Balance calories to manage weight better
 Select nutrient-dense foods that provide more
nutrients per calorie without exceeding calorie
needs
 Avoid foods containing solid fats and added
sugars
 Be physically active to stay fit and reduce risk
of chronic diseases
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Nutrient-Dense Food Choices
Figure 2.7
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How Solid Fats and Added Sugars Fit into
a Balanced Diet
Figure 2.10
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Table 2.4
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Reading a Food Label
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Reading a Food Label
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Reading a Food Label
There are 50 calories in 4 ounces
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Reading a Food Label
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Reading a Food Label
Hint:
5% or less is low
20% or more is high
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Interactive Tool
 http://www.accessdata.fda.gov/videos/CFSAN/
HWM/hwmintro.cfm
 http://www.fda.gov/Food/IngredientsPackaging
Labeling/LabelingNutrition/ucm275409.htm
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