Nutrition:

1
Chapter 7

• Nutrition
• Eating For Optimal Health

2
Many Dietary Choices

• Exotic and foreign foods
• dietary supplements
• artificial sweeteners/flavors
• no-fat, low-fat artificial fats
• cholesterol free, high protein, high-
  carbohydrate low calorie

3
Healthy Eating

• Hunger..a physiological need to eat
• Energy requirement in todays society
• work, school, history, preference
• cultural preferences for FOOD
• economic status
• food security issues
• Appetite desire to eat..associated with
  hunger.more psychological..

4
Nutrition

• Science of food
• relationship between physiological function and
  essential elements in food
• Nutrients
• proteins,carbohydrates (CHO), fats, vitamins,
  minerals Water (H2O)

5
Diets of Affluence

• high fat calories
• red meat / potatoes/ rich deserts
• recent trends..more white meats and more fruits
  and vegetables
• BUT!!!!! Heart disease, cancer, hypertension,
  cirrhosis of the liver, tooth decay and chronic
  obesity.
• ..still major health risks!

• A preoccupation of food
• eating too much of the wrong foods
• disordered eating

6
Responsible Eating Changing Old Habits

• Consume more calories then we need
• calorie - a measurement of energy potential in
  food
• CHO 4 Kcal/g
• FAT 9 Kcal/g
• PROTEIN 4 Kcal/g

7
Nutrition

• PROCESS
• nutrients are absorbed from the
• small intestine into bloodstream
• for use by cells
• metabolized into usable
• compounds
• for building/repair/muscular
• work.

8
NUTRITION IS IMPORTANTFOR

• energy production for muscular work growth and
  synthesis of body materials
• providing materials for tissue maintenance
• regulation of bodily processes

9
The Digestive Process

• Provides the body with chemicals for energy and
  body maintenance
• essential nutrients delivered via food intake
• broken down to be absorbed and delivered to cells
  3,000,000,000,000

10
The Process.

• Start Mouth - salivary glands (saliva) -
  prepares food / moistens / breakdown
• Esophagus Tube 20 to 25cm - connects mouth to
  stomach
• Stomach HCL acid food enzymes mixture
  mucus lines stomach for protection
• Small Intestines 8 meters long
• 3 parts - duodenum, jejunum ileum
• secretes digestive enzymes liver pancreas
  (Fats, Proteins CHO)

11
Nutrients are Absorbed Into Blood

• The Liver
• determines destination - stored, sent to cells,
  organs or excreted
• The Large Intestine
• solid wastes (fiber, water,salts etc)

12
The Calorie

• Calorie
• a unit for measuring the energy of food -
  1 calorie produces enough energy to raise the
  temperature of 1g of water 1 degree
• caloric measurements are made in thousands of
  calories therefore the term calories is
  interchangeable with Kilocalories ( kcal.)

13
RDA (Recommended Dietary Allowance)

• the levels of nutrient intake that is necessary
  for the maintenance of good nutrition of
  practically all healthy persons.

14
Factors causing variations in food
requirements

• Age
• sex
• physical size
• activity level
• pregnancy
• convalescence

15
Energy Balance

• Isocaloric Balance
• Positive Balance
• Negative Balance

16
CARBOHYDRATES (CHOs)

• compound consisting of carbon,
• hydrogen and oxygen (C6H12O6)
• most efficient energy source both immediate and
  time released
• average Canadian diet has 46 kcal from CHO
• energy yield 4 Kcal/g.

17
Main function.. CHOs

• energy
• also rich in vitamins, minerals, and water.
• when CHO enters the body, it is converted to
  glucose, the energy source for cells (very
  important for nervous system and brain).

18
Categories of Carbohydrates

• SIMPLE c-c-c-c-c-c
• COMPLEX CHO c-c-c-c-c-c-c-c-c-c-c-c-c-c-c-c-c- c
  -c-c-c-c-c-c-c-c-c-c-c

19
Simple Sugars

• composed of one or two simple sugar units
  (fructose, glucose and galactose)
• found mainly in fruitsprovide immediate energy

20
Two forms of simple sugar

• Monosaccharides
• consist of one molecule of sugar - the structural
  unit of simple CHO (fructose, galactose, and
  glucose).

21
Disaccharide

• combination of Monosaccharides includes sucrose,
  which is table sugar - combination of 1 fructose
  plus 1 glucose molecule Lactose (milk products)
  1 glucose plus 1 galactose molecule
• Maltose 2 glucose molecules

22
PROCESSED SUGAR CONSUMPTION IN CANADA

• Mean consumption for each Canadian over 15 years
  150 lbs. of sugar per year - 75 in form of
  processed foods and beverages
• This represents more than 20-25 of caloric
  intake
• 33 teaspoons of sugar per day 6 stalks of sugar
  cane
• tooth decay

23
DISADVANTAGES OF HIGH SUGAR INTAKE

• Processed sugars - poor CHO - contain no other
  nutrients i.e. no vitamins and minerals
• EMPTY CALORIES
• results in a situation where 100 of nutrients
  must be obtained from 75 of calories in the
  diet.

24
COMPLEX CHO (polysaccharides)

• composed of three or more simple sugars bonded
  together
• found in grains, fruits, stems, roots, and leaves
  of vegetables
• provide longer lasting energy

25
Three Types of CHO

• Starches
• plant source - whole grain foods, rice,
• potatoes
• Fiber (Cellulose)
• not digested by enzymes in small intestine
• insoluble speeds movement of foods
• through digestive tract, increases fecal bulk
• and maintains regularity of bowel
• movement

26
CHO...

• Soluble fiber digested in
• the large intestine (fruits,
• veggies oat bran,dried
• beans)
• decreases blood cholesterol
• and cardiovascular disease
• Controls pacing of
• absorption of CHO into
• bloodstream.
• Prevents dramatic swings
• in blood sugar levels

27
Canadians Should double their intake of fiber,
bulk, roughage20 to 30 grams

• Protection against
• colon/rectal cancer
• breast cancer
• constipation
• diverticulosis
• heart disease
• diabetes
• obesity

28
Eat Less Processed Food to Increase Fiber Intake

• CARCINOGENS - ?
• skins of fruits veggies
• fiber from food rather
• than pills/powder
• spread out fiber intake
• drink plenty of liquids

29
Im soooo hungry I could eat a Vegetable!
30
EATING TOO MUCH CHO !CAN IT BE TRANSFORMED INTO
FAT?

• Glycogen
• glucose molecules
• bonded together
• stored mainly in liver and
• muscle
• relatively fast energy for
• muscles
• EATING TOO MUCH CHO CAN BE TRANSFORMED
  INTO FAT

31
FATS

• Many negative associations with fat
• essential for insulation and maintenance
• of body temperature
• padding
• healthy skin and hair
• proper cell function
• carrying of fat-soluble vitamins A, D, E,
• K to cells
• add flavor and texture to our food
• high-energy yield 9 Kcal/g

32
Two major types Triglycerides and Steroids

• 95 of total fat in body
• excess Kcal are converted to Triglycerides and
  stored in adipose tissue (fat cells)
• each triglyceride is composed of three fatty acid
  molecules attached to one glycerol molecule
• fatty acids consist of a chain of hydrogen (H)
  and carbon (C) atoms, with a few oxygen (O) atoms

33
Triglycerides

• some Triglycerides are a major
• concern because of the type of
• fatty acid they contain...
• fatty acids can be saturated or
• unsaturated (monounsaturated
• or polyunsaturated)

34
SATURATED FATS

• chains containing the maximum number of H atoms
• solid at room temperature - butter, lard etc.,
  usually animal fat
• associated with increased cholesterol levels.

35
UNSATURATED

• chains able to hold more H atoms
• plant fats, usually liquid at room
• temperature
• if room for only 1 H atom
• monounsaturated
• if room for more than 1 H atom
• polyunsaturated
• both mono- and polyunsaturated
• appear to lower total blood
• cholesterol

36
Steroids (cholesterol)

• essential in formation of
• Vitamin D
• sex hormones (androgen, estrogen and
  progesterone)
• protects nerve fibers

37
Lipoproteins

• transport mechanism for cholesterol in blood
• three types of lipoproteins
• HDL
• LDL
• VLDL

38
HDL (High Density Lipoproteins)

• transports circulating cholesterol from blood to
  liver for metabolism and elimination from body
• the "good" cholesterol
• help protect against coronary artery disease

39
LDL (Low Density Lipoproteins) and VLDL (Very Low
Density Lipoproteins)

• transport cholesterol from digestive tract to
  blood - "bad" cholesterol
• associated with an increase risk of coronary
  artery disease

Exercise HDL, LDL VLDL, ratio of LDL/HDL
40
PROTEINS

• carbon (C), hydrogen (H), oxygen (O), and
  nitrogen (N)
• essential for growth, maintenance, and regulation
  of body tissues and processes
• all living organisms contain protein
• major component of all cells
• help build muscle, bone, skin, and blood

41
Proteins

• major constituent of antibodies, essential part
  of immune system
• aid in formation of hormones such as insulin and
  thyroxin, which regulate metabolism
• essential for enzyme formation
• high energy yield 4 Kcal/g
• when CHO or Fat are insufficient, protein can be
  used as an energy source at expense of tissue
  growth

42
Proteins

• extra protein ingested will be broken down to be
  used as calories or converted into body fat
• proteins are formed from varying combinations of
  20 (21, 22 or 23) amino acids
• amino acids are linked together in a string and
  form proteins
• amino acids are linked in various combinations to
  form various types of proteins

43
Proteins

• body makes all but 8 amino acids - called
  essential amino acids must come from diet (milk
  products, poultry, fish)
• animal protein contains significant amounts of 8
  essential amino acids, but also contain saturated
  fat and cholesterol
• any food containing all 8 essential amino acids
  is known as complete protein

44
Proteins

• no source of vegetables or cereal protein
  provides all 8 essential amino acids
• 3 combinations of incomplete protein which make
  complete protein
• 1. grains and legumes
• 2. grains and milk products
• 3. seeds and legumes

45
Protein

• Ways to ensure adequate protein
• intake...
• eat a varied diet containing all three nutrients
  proteins, carbohydrates and fat if insufficient
  kcal from carbohydrates and fat body uses
  proteins.
• AND How Much Protein Should I
• Eat??????

46
Are YOU Eating Enough protein?
Years Sex protein (g/kg body
wt) 16-18 M 0.88 F 0.81 gt19 M 0.82 F 0.74 Ad
ult male of 70 kg (above 19 years) should eat 70
X 0.82 or 57.4 g/day 2 glasses of milk 2 eggs 4
ounces of meat Canadians eat approximately 90
g/day 2 X RDA excess stored as fat or used as
energy
Athletes 1.5 g/kg body wt
47
VITAMINS, MINERALS, WATER

• VITAMINS
• complex organic substances found in food, or
  chemically made, that are essential in small
  amounts for bodily processes
• no difference found in food or chemically made
• do not provide energy but play a role in
  metabolism
• deficiency diseases result when inadequate
  amounts are consumed

48
Grouped According to Solubility

• Water Soluble
• not stored in the body,
• need to be replaced daily
• These are.
• B-group and Vitamin C

49
Fat Soluble Vitamins.

• stored in the body and
• can reach toxic levels if
• consumed in megadoses
• (many times the RNI)
• Recommended Nutrient
• Intake
• Vitamins A, D, E, K
• can act as antioxidants
• may slow down the
• destruction of cells

50
MINERALS

• inorganic elements essential
• for body function/regulation
• components of hormones
• /enzymes
• function with vitamin
• absorption
• their potency can be
• destroyed by various means
• - heat, baking soda, etc.

51
Two Groups of Minerals

• Macro-minerals lt 5 grams
• required in relatively large
• amounts - (calcium,
• magnesium, sodium,
• potassium, phosphorus,
• sulfur,chlorine)
• Trace minerals gt 5 grams
• required in small amounts
• (iron, zinc, manganese,
• copper,iodine, colbolt)

52
WATER

• most important nutrient of all
• cannot survive for more than a few days without
  water, but can without other foods
• dehydration can result within hours and can be
  fatal
• water carries nutrients to cells, removes waste,
  and regulates body temperature
• about two-thirds of body mass is water

53
H2O and You

• females have about 50 as water and males 60,
  due to storage of water in active tissue
• - males have greater muscle mass
• requirements for water intake daily vary - 6 to
  10 cups - depending on environment and activity
  levels

54
H2O

• water lost through urination, perspiration,
  breathing
• 5 loss could result in fatigue, loss of
  concentration physical ability
• 15 loss could result in death

55
OPTIMAL NUTRITION THROUGH FOOD CHOICES

• proportion of CHO, protein and fat
• is essential. Current percentage of
• calories from different nutrients is,
• for the average Canadian, not in
• the appropriate "balance
• basic dietary guidelines should be
• considered
• fat lt30
• protein about 12
• CHO about 58

56
A Balanced Diet.. HOW?

• one way to achieve balanced diet is to consider
  the number of daily servings of each of the four
  basic food groups
• lifestyle of the average college student today
  and the impact of "fast foods".
• fast foods are excessively high in sodium, fat,
  simple CHO and calories

57
Normal Eating vs. A Diet

• potential for the development of certain problems
• too much sodium - relates to water retention
  high blood pressure
• inadequate intake of vitamins and minerals
• excess caloric intake, etc.

58
NUTRITION AND THE CONSUMER

• Be aware of food additives
• - used to
• maintain or enhance
• nutritional value
• help in processing or preparation
• maintain freshness
• make food more appealing

59
Labeling Usually two kinds of info

• nutritional info. per serving i.e. serving size,
  calories per serving protein, fat and CHO per
  serving
• percentage of RDA.

60
VEGETARIANS

• obtain majority of nutrients from plant sources
• may be vegetarian vegetables legumes only
• lacto-vegetarian eat vegetables legumes plus
  milk products
• lacto-ovo-vegetarian vegetables legumes, milk
  plus eggs
• each of above presents different challenge in
  terms of receiving all the RDA of nutrients
  required

61
VEGETARIANS.

• specifically vitamins D, B12 and riboflavin can
  be a problem. Also, zinc, calcium and iron may
  be difficult to include
• lack of calories for children vegetarians can be
  a problem

62
ATHLETES

• optimal performance sound nutritional status
• information and misinformation relates to
  athletic nutrition
• protein needs - usually too much is consumed in
  the mistaken belief that
• since muscles are made of protein then high
  protein diets will help build muscle

63
Athletes

• CHO - energy for performance is essential.
  Should be primarily coming from complex CHO
• 60-70 CHO, 15 protein, 25-30 fat
• important to replenish within two hours for
  optimal glycogen synthesis

64
STRESS

• generally agreed that diet is related to stress.
  Foods can produce stress response e.g. caffeine
  pseudo-stressors
• Stress can impact to deplete certain nutrients,
  such as Vitamin C
• poor nutrition can result in greater
  susceptibility to the effects of stress

65
DEVELOPMENTAL ISSUES

• Nutritional needs change throughout the life span
• importance of adequate diet for pregnant women
• requirements for infants children
• reduction in caloric need with increasing age