The science of it studies influences of eating patterns and making recommendations on how and what you eat Wellness: absence of disease; physically, emotionally, and spiritually. Nutrition and physical activity contribute to wellness 5 types of health: physical, emotional, spiritual, social, and occupational health. On average 62 high quality years of living on average 6 categories of essential nutrients: carbs, fats, proteins (macronutrients), vitamins, minerals (micronutrients) and water Macronutrients: body requires in relatively large amounts to supply normal functions and health.Carbs- most available energy Primary fuel source for our bodies, particularly for the brain and physical exercise. (4 kcal/gram) Ex) fiber rich foods, grains, fruits, vegies, seeds, dairy Fats- reserve energy Important energy source for our body at rest and during low intensity activities.
(9kcal/gram) Ex) solid fats (butter and margarine) and liquid fats (oils) Protein- emergency energy Used to build tissue and regulate body function. Ex) meats, nuts, legumes, dairy, seeds Micronutrients: nutrients needed in relatively small amounts to support normal health and body functions.Vitamins and minerals. Water: vital for survival Consume in pure form and in juices, soups, solid foods, other liquids, fruits, and veggies Adequate intake ensures proper balance of fluid inside/outside cells and assist functions. Healthful Diets Proper combination of energy and nutrients Adequate, moderate, balanced, and varied diets. Adequate- provide enough energy, nutrients, and fiber to maintain a person’s health Moderation- eat right amounts of food to maintain a healthy weight and to optimize our body’s functioning. Balanced- combos of food thatprovide proper proportions of nutrients Varied-eat different foods each day optimizing chances for consuming necessities, avoid boredom.
Dietary Reference Intakes List of dietary standards for healthy people Identifies amount of nutrients you need to prevent deficiencies and chronic diseases. Estimated Average Requirements (EAR)- average daily intakes level for half of healthy individuals particular to gender/age. Recommended Dietary Allowances (RDA)- daily nutrient intake meets 97-98% for healthy people, particularly age/gender Found by using the EAR.Adequate Intake (AI)- recommended intake observed/experimentally determined estimates nutrients intakes. Calcium, fluoride, Vitamin D etc. Not enough research to determine exact amount just know your body needs it.
Tolerable Upper Intake Level (UL)- highest intake level to pose no risk in a particular life stage and gender. Estimated Energy Requirement (EER)- average dietary intake produced to maintain energy balance. This considers a person’s physical activity. Acceptable Macronutrient Distribution Range (AMDR)- Range of intakes for particular energy source associated with reduced chronic disease risk.