Chapter 23 Nutrition
Importance of Good Nutrition
Foundation of Health:
Good nutrition is vital for optimal body function and overall well-being
It does not cure all diseases but supports systemic health and disease resistance
Metabolism:
Energy is the result of metabolism
Metabolism = all chemical and physical processes in the body
Two phases:
Catabolism: Breakdown of complex substances → releases energy
Anabolism: Building new components (e.g., tissue repair)
Nutritional Impact:
Supports a strong immune system
Helps prevent illness and promotes better recovery
Even minor imbalances in nutrients can lead to serious health issues
Additional Concepts Covered:
Nutrient roles in health
Nutritional needs across the lifespan
Nutrient sources
Cultural influences on food choices and eating habits
Nutrients and Energy
Sources of Nutrients:
Provided through natural sources (food) and artificial sources (supplements)
Functionality:
Each nutrient has specific roles but must work together for optimal body system
function
Energy from Food:
Food provides energy measured in kilocalories (kcal)
Energy can be used immediately or stored for later use
Caloric Needs:
Depend on age, gender, and activity level
Vary from person to person for optimal functioning
,Current U.S. Eating Patterns – Issues Identified
Underconsumed:
Vegetables, fruits, dairy, healthy oils
Overconsumed:
Added sugars, saturated fats, sodium
Protein Intake:
Total intake often met, but lacking in subgroups:
Seafood, legumes, nuts, soy products
Weight Concerns:
75% of adults and ~33% of children/youth are overweight or obese
FDA Guidelines and Food Labels
Dietary Reference Intakes (DRIs):
Established by the FDA to define minimum nutrient requirements
Tailored to age, sex, pregnancy, and lactation
Nutrition Facts Labels:
Required by law on all processed food products
-Designed to help consumers make informed food choices
Label Features:
Calories listed in large, bold font
Serving size and servings per container clearly displayed
Added sugars listed in grams
Specific micronutrients listed:
Vitamin D, Calcium, Iron, Potassium
Shown in actual amounts and % Daily Value
Included due to common deficiencies in the U.S. population
, Dietary Guidelines for Americans 2020–2025
Published by:
U.S. Department of Agriculture (USDA) and
Department of Health and Human Services (DHHS)
Updated every 5 years
Purpose:
Promote nutritional health and prevent chronic disease through healthy eating
Key Recommendations:
Americans should consume a healthy eating pattern that includes:
A variety of vegetables: dark green, red, orange, legumes (beans, peas), starchy, and
others
Fruits, especially whole fruits(Apples,Bananas,Oranges)
Grains, with at least half being whole grains(Brown rice,Oatmeal,Whole wheat
bread,Quinoa)
Fat-free or low-fat dairy: milk, yogurt, cheese, and fortified soy beverages
A variety of protein foods: seafood, lean meats, poultry, eggs, legumes, nuts, seeds,
and soy products
Oils (preferably from plant sources)(Olive oil,Canola oil,Avocado oil)
These guidelines support overall health across all life stages
Women of child bearing age
🥗 Nutrition & Supplements
Folic Acid:
400–800 mcg daily recommended
Importance of Good Nutrition
Foundation of Health:
Good nutrition is vital for optimal body function and overall well-being
It does not cure all diseases but supports systemic health and disease resistance
Metabolism:
Energy is the result of metabolism
Metabolism = all chemical and physical processes in the body
Two phases:
Catabolism: Breakdown of complex substances → releases energy
Anabolism: Building new components (e.g., tissue repair)
Nutritional Impact:
Supports a strong immune system
Helps prevent illness and promotes better recovery
Even minor imbalances in nutrients can lead to serious health issues
Additional Concepts Covered:
Nutrient roles in health
Nutritional needs across the lifespan
Nutrient sources
Cultural influences on food choices and eating habits
Nutrients and Energy
Sources of Nutrients:
Provided through natural sources (food) and artificial sources (supplements)
Functionality:
Each nutrient has specific roles but must work together for optimal body system
function
Energy from Food:
Food provides energy measured in kilocalories (kcal)
Energy can be used immediately or stored for later use
Caloric Needs:
Depend on age, gender, and activity level
Vary from person to person for optimal functioning
,Current U.S. Eating Patterns – Issues Identified
Underconsumed:
Vegetables, fruits, dairy, healthy oils
Overconsumed:
Added sugars, saturated fats, sodium
Protein Intake:
Total intake often met, but lacking in subgroups:
Seafood, legumes, nuts, soy products
Weight Concerns:
75% of adults and ~33% of children/youth are overweight or obese
FDA Guidelines and Food Labels
Dietary Reference Intakes (DRIs):
Established by the FDA to define minimum nutrient requirements
Tailored to age, sex, pregnancy, and lactation
Nutrition Facts Labels:
Required by law on all processed food products
-Designed to help consumers make informed food choices
Label Features:
Calories listed in large, bold font
Serving size and servings per container clearly displayed
Added sugars listed in grams
Specific micronutrients listed:
Vitamin D, Calcium, Iron, Potassium
Shown in actual amounts and % Daily Value
Included due to common deficiencies in the U.S. population
, Dietary Guidelines for Americans 2020–2025
Published by:
U.S. Department of Agriculture (USDA) and
Department of Health and Human Services (DHHS)
Updated every 5 years
Purpose:
Promote nutritional health and prevent chronic disease through healthy eating
Key Recommendations:
Americans should consume a healthy eating pattern that includes:
A variety of vegetables: dark green, red, orange, legumes (beans, peas), starchy, and
others
Fruits, especially whole fruits(Apples,Bananas,Oranges)
Grains, with at least half being whole grains(Brown rice,Oatmeal,Whole wheat
bread,Quinoa)
Fat-free or low-fat dairy: milk, yogurt, cheese, and fortified soy beverages
A variety of protein foods: seafood, lean meats, poultry, eggs, legumes, nuts, seeds,
and soy products
Oils (preferably from plant sources)(Olive oil,Canola oil,Avocado oil)
These guidelines support overall health across all life stages
Women of child bearing age
🥗 Nutrition & Supplements
Folic Acid:
400–800 mcg daily recommended
