NUTR: CHP 1-2 (Part 1)

• Nutrients are chemical substances necessary for life and growth
• Food contains essential and nonessential parts
• Essential nutrients must come from food sources because our bodies cannot make them on their own
• Underconsumption of nutrients can contribute to poor health outcomes
• Overconsumption of nutrients can contribute to poor health outcomes
• Adequate nutrition and optimizing dietary patterns can reduce the risk of chronic disease
• Chronic diseases account for 7/10 top-leading causes of death in the US
• Some of the top-leading causes of death in the US include heart disease, cancer, accidents, chronic lower respiratory diseases, cerebrovascular diseases, Alzheimer's disease, diabetes mellitus, influenza and pneumonia, nephritis, nephrotic syndrome, and nephrosis, and suicide
• Adequate nutrition can help to reduce the risk of chronic disease and optimize health and well-being
• Dietary Reference Intakes (DRIs) include Recommended Dietary Allowance (RDA), Adequate Intake (AI), Tolerable Upper Intake Level (UL), Estimated Average Requirement (EAR), and Chronic Disease Risk Reduction (CDRR)
• DRIs are used to plan and evaluate diets on a population-level
• DRIs are not used for individual nutrition counseling
• Acceptable Macronutrient Distribution Ranges (AMDR) provide intake ranges for energy nutrients expressed as a percentage of total calories associated with a reduced risk of chronic disease
• Estimated Energy Requirements (EER) estimate the level of calorie intake needed to maintain weight based on age, sex, height, weight, and activity
• Nutrient dense foods provide vitamins, minerals, and other beneficial substances relative to the number of calories with little or no added sugars, saturated fat, and sodium
• Examples of nutrient dense foods include vegetables, fruits, whole grains, eggs, lean protein, lentils, beans, peas, nuts, and fat-free and low-fat dairy and dairy alternatives
• Healthy eating patterns typically include variety, balance, moderation, and being appropriate for the individual with no forbidden foods
• Healthy eating considerations include consuming a variety of foods and beverages for better bioavailability and absorption of nutrients
• Cultural and personal preferences should be centered in healthy eating choices
• It is preferable to consume a variety of foods and beverages to obtain nutrients rather than relying solely on dietary supplements
• Quantity of food consumed impacts caloric intake
• Promotes: Every bite counts - focus on variety, amount, and nutrition
• Choose foods and beverages with less added sugars, saturated fat, and sodium
• Small changes matter, and the benefits of healthy eating accumulate over time
• Fruits:

  • 2 cups recommended daily
  • Provide potassium, fiber, vitamin C, phytochemicals
• Vegetables:

  • 2.5 cups recommended daily
  • Provide vitamin C, vitamin A, potassium, fiber, and folate
• Grains:

  • 6 ounces recommended daily
  • Provide B vitamins, iron, magnesium, fiber, and phytochemicals
• Protein:

  • 5.5 ounces recommended daily
  • Provide B vitamins, iron, zinc, magnesium, and vitamin E
• Dairy:

  • 3 cups recommended daily
  • Provide calcium, phosphorus, vitamin A, vitamin D, vitamin B12, zinc, choline, selenium, riboflavin
• Nutrition Recommendations for Caleb:

  • Increase fruit and vegetable intake
  • Ensure adequate dairy and protein consumption
• MyPlate Components:

  • 1/2 plate fruits and vegetables
  • 1/4 protein
  • 1/4 grains
  • Some dairy
  • Bit of oils
• MyPlate Handout for Caleb:

  • Chosen to provide guidance on healthy eating patterns and food group recommendations
• Big Picture Points:

  • Adequate nutrition and optimizing dietary patterns can reduce the risk of chronic disease
  • Dietary Guidelines for Americans provide nutrition-related recommendations and guidance
  • MyPlate is a consumer-specific public health tool to encourage healthy eating