3: Nutrition Basics
- Page ID
- 73810
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\(\newcommand{\avec}{\mathbf a}\) \(\newcommand{\bvec}{\mathbf b}\) \(\newcommand{\cvec}{\mathbf c}\) \(\newcommand{\dvec}{\mathbf d}\) \(\newcommand{\dtil}{\widetilde{\mathbf d}}\) \(\newcommand{\evec}{\mathbf e}\) \(\newcommand{\fvec}{\mathbf f}\) \(\newcommand{\nvec}{\mathbf n}\) \(\newcommand{\pvec}{\mathbf p}\) \(\newcommand{\qvec}{\mathbf q}\) \(\newcommand{\svec}{\mathbf s}\) \(\newcommand{\tvec}{\mathbf t}\) \(\newcommand{\uvec}{\mathbf u}\) \(\newcommand{\vvec}{\mathbf v}\) \(\newcommand{\wvec}{\mathbf w}\) \(\newcommand{\xvec}{\mathbf x}\) \(\newcommand{\yvec}{\mathbf y}\) \(\newcommand{\zvec}{\mathbf z}\) \(\newcommand{\rvec}{\mathbf r}\) \(\newcommand{\mvec}{\mathbf m}\) \(\newcommand{\zerovec}{\mathbf 0}\) \(\newcommand{\onevec}{\mathbf 1}\) \(\newcommand{\real}{\mathbb R}\) \(\newcommand{\twovec}[2]{\left[\begin{array}{r}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\ctwovec}[2]{\left[\begin{array}{c}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\threevec}[3]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\cthreevec}[3]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\fourvec}[4]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\cfourvec}[4]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\fivevec}[5]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\cfivevec}[5]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\mattwo}[4]{\left[\begin{array}{rr}#1 \amp #2 \\ #3 \amp #4 \\ \end{array}\right]}\) \(\newcommand{\laspan}[1]{\text{Span}\{#1\}}\) \(\newcommand{\bcal}{\cal B}\) \(\newcommand{\ccal}{\cal C}\) \(\newcommand{\scal}{\cal S}\) \(\newcommand{\wcal}{\cal W}\) \(\newcommand{\ecal}{\cal E}\) \(\newcommand{\coords}[2]{\left\{#1\right\}_{#2}}\) \(\newcommand{\gray}[1]{\color{gray}{#1}}\) \(\newcommand{\lgray}[1]{\color{lightgray}{#1}}\) \(\newcommand{\rank}{\operatorname{rank}}\) \(\newcommand{\row}{\text{Row}}\) \(\newcommand{\col}{\text{Col}}\) \(\renewcommand{\row}{\text{Row}}\) \(\newcommand{\nul}{\text{Nul}}\) \(\newcommand{\var}{\text{Var}}\) \(\newcommand{\corr}{\text{corr}}\) \(\newcommand{\len}[1]{\left|#1\right|}\) \(\newcommand{\bbar}{\overline{\bvec}}\) \(\newcommand{\bhat}{\widehat{\bvec}}\) \(\newcommand{\bperp}{\bvec^\perp}\) \(\newcommand{\xhat}{\widehat{\xvec}}\) \(\newcommand{\vhat}{\widehat{\vvec}}\) \(\newcommand{\uhat}{\widehat{\uvec}}\) \(\newcommand{\what}{\widehat{\wvec}}\) \(\newcommand{\Sighat}{\widehat{\Sigma}}\) \(\newcommand{\lt}{<}\) \(\newcommand{\gt}{>}\) \(\newcommand{\amp}{&}\) \(\definecolor{fillinmathshade}{gray}{0.9}\)Learning Outcomes
By the end of this chapter you will be able to:
- Describe what food is made up of, including macronutrients and micronutrients
- Utilize food labels to determine the nutrition of foods.
- Explain what calories are and how foods provide calories
- Describe the Dietary Guidelines for Americans
What are you planning to eat today?
How do you decide what food you will eat today?
Do you think about what your food is made up of?
Have you considered how your food choices impact your health?
- 3.1: What’s in the food you eat?
- This page highlights the significance of food labels in making informed dietary choices by instructing on how to retrieve and interpret nutrition information, focusing on serving sizes, calorie and nutrient content. Additionally, it discusses the role of fats as essential, high-energy nutrients vital for bodily functions including energy storage, cell membrane synthesis, and vitamin absorption, as well as enhancing flavor and promoting satiety.
- 3.2: Types of Fats
- This page explains the various types of dietary fats, including saturated, trans, and unsaturated fats, highlighting their sources and physical states. It details the health implications of each type, particularly the risks associated with saturated and trans fats, while stressing the significance of cholesterol types, LDL and HDL. The importance of limiting certain fats for health benefits is emphasized, along with practical tips for healthier fat choices.
- 3.3: Sodium
- This page discusses the importance of sodium, an essential mineral, and its distinction from salt. While necessary for health, too much sodium can cause serious issues, particularly from processed foods. The recommended limit is under 2,300 mg daily. It advises checking food labels and offers tips for reducing sodium intake, such as opting for lower sodium options, cooking from scratch, and using herbs for seasoning.
- 3.4: Carbohydrates (Starch, Fiber, and Sugar)
- This page covers the importance of carbohydrates as the body's main energy source, detailing their categorization into simple and complex types, with complex carbs being healthier due to higher fiber content. It explains the role of fiber in digestion and health, while contrasting refined and unrefined carbs. The page emphasizes limiting added sugars and provides tips for healthier carbohydrate consumption, reinforcing the benefits of whole grains.
- 3.5: Proteins (Amino Acids)
- This page explains the importance of protein for energy, tissue repair, and overall bodily functions. It highlights the role of amino acids, noting that 9 are essential and must be obtained from food. It distinguishes between complete proteins, usually from animal sources, and incomplete proteins from plants, suggesting that combining them can ensure a complete amino acid profile.
- 3.6: Vitamins and Minerals
- This page emphasizes the significance of vitamins and minerals for health, noting that many Americans do not meet the recommended levels for key nutrients like vitamin D, calcium, iron, and potassium. It categorizes vitamins into organic types (water-soluble and fat-soluble) and lists 14 vitamins and minerals commonly found on food labels.
- 3.7: Nutrition Facts Label
- This page covers the importance of ingredient lists on food labels, highlighting that ingredients are ranked by quantity. It explains how to identify unhealthy components like refined grains and sugars, including their various names. The necessity of water for health and the role of antioxidants from fruits and vegetables in preventing cell damage are noted. The page also discusses organic labeling and genetically modified foods, emphasizing their implications for food safety and quality.
- 3.8: The Dietary Guidelines For Americans
- This page discusses the 2020-2025 Dietary Guidelines, which stress healthy eating patterns and nutrient-dense foods. It outlines four goals aimed at promoting tailored diets that consider individual preferences and cultural backgrounds, while recommending limits on added sugars, saturated fats, and sodium. MyPlate is introduced as a tool to assist users in aligning with these guidelines, enabling them to evaluate their eating habits and set personalized food goals for improved health.
- 3.9: End-of-Chapter Material
- This page covers the energy contributions of macronutrients: carbohydrates, fats, and proteins, along with the role of micronutrients. It emphasizes the importance of nutrient-dense foods, increasing fiber, and reducing sugars and saturated fats, while recommending avoidance of processed foods. The information is supported by dietary guidelines and government resources.
The information in this chapter comes primarily from these key research and evidence based reports:
- The Dietary Guidelines for Americans, 2020-2025. 9th Edition[1].
- The MyPlate website. MyPlate is the current nutrition guide published by the USDA’s Center for Nutrition Policy and Promotion.What’s in the food you eat?