• Nutrition is the science of the relationship between physiological function and the essential elements of the foods we eat. The Dietary Reference Intakes (DRIs) are recommended nutrient intakes for healthy people.
• The essential nutrients include water, proteins, carbohydrates, fats, vitamins, and minerals. Water makes up 50 to 60 percent of our body weight and is necessary for nearly all life processes. Proteins are major components of our cells and tissues and are key elements of antibodies, enzymes, and hormones. Carbohydrates are our primary sources of energy. Fats provide energy while we are at rest and for long-term activity. They also play important roles in maintaining body temperature, cushioning and protecting organs, and promoting healthy cell function. Vitamins are organic compounds, and minerals are inorganic elements. We need these micronutrients in small amounts to maintain healthy body structure and function.
LO 2 Nutritional Guidelines
• A healthful diet is adequate, moderate, balanced, varied, and nutrient dense. The Dietary Guidelines for Americans and the MyPlate plan provide guidelines for healthy eating. These recommendations, developed by the USDA, place emphasis, on balancing calories and understanding which foods to increase and which to decrease.
• The Nutrition Facts label on food labels identifies the serving size, number of calories per serving, and amounts of various nutrients, as well as the %DV, which is the percentage of recommended daily values those amounts represent.
LO 3 How Can I Eat More Healthfully?
• With a little menu planning, vegetarianism can be a healthful lifestyle choice, providing plenty of nutrients, plus fiber and photochemical, typically with less saturated fat and fewer calories.
• Although some people may benefit from taking vitamin and mineral supplements, a healthy diet is the best way to give your body the nutrients it needs.
• College students face unique challenges in eating healthfully. Learning to make better choices, to eat healthfully on a budget, and to eat nutritionally in the dorm are all possible when you use the information in this chapter.
LO 4 Food Safeties: A Growing Concern
• Organic foods are grown and produced without the use of toxic and persistent synthetic pesticides, fertilizers, antibiotics, hormones, or genetic modification. The USDA offers certification of organic farms and regulates claims regarding organic ingredients used on food labels.
• Foodborne illnesses can be traced to contamination of food at any point from fields to the consumer's kitchen. To keep food safe at home, follow four steps: Clean, separate, cook, and chill.
• Food allergies, celiac disease, food intolerances, GM foods, and other food safety and health concerns are becoming increasingly important to health-wise consumers. Recognizing potential risks and taking steps to prevent problems are part of a sound nutritional plan.
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