Principles of Nutrition

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Principles of Nutrition
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Quiz

• List the six essential nutrients.
• Which is the most essential nutrient?
• Which builds and repairs tissue?
• List two the body uses for energy.
• Are supplements needed for healthy people?

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Essential Nutrients

• Fat
• Carbohydrates
• Proteins
• Vitamins
• Minerals
• Water

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Energy Content

• Carbohydrates 4 calories per gram
• Fats 9 calories per gram
• Proteins 4 calories per gram

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Recommended Intake

• Carbohydrates
• 58-60 of total calories
• 48 complex
• 10 simple sugars

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Recommended Intake 2

• Protein
• 12-15 of calories should come from protein
• Slightly higher if very active

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Recommended Intake 3

• Fats
• 30 of calories should come from fat
• 10 saturated
• 10 monounsaturated
• 10 poly unsaturated
• 20 or lt20 if goal is weight loss or lowering
  cholesterol

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Carbohydrates

• Primary source of energy for the body
• High octane fuel
• Source of fiber

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Carbohydrates
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Simple Carbohydrates
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Complex CarbohydratesStarch is the storage form
of glucoseDextrins are formed from the
breakdown of starch molecules exposed to dry
heatGlycogen is an animal polysaccaride
senthesixed from glocose.
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Carbohydrates Source Of Fiber

• Fiber is also a form of Carbohydrate.
• Fiber is present mainly in leaves, skins, roots,
  and seeds.
• Adequate fiber intake may lower the risk of
  coronary heart disease.

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Dietary Fiber

• Found only in plant foods
• Complex carbohydrate
• May assist in the prevention and treatment of
  diabetes, CV disease, colon cancer, and
  hemorrhoids.
• Chinese foods are high in fiber.

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Recommended Fiber Intake

• 25 to 35 g/day (most consume 10-15g)
• Sudden increases may cause gas, diarrhea, and
  bloating
• 1 cup pinto beans 12g
• 1 apple 4g
• 1 cup bran flakes 6g

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Fats

• Required for normal bodily functions
• D,A, K, and E are fat soluble
• Overall Fat Intake
• 30 of calories from the diet for person with
  normal weight and cholesterol levels
• 20 or less if lowering cholesterol or involved
  in weight loss

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Dietary Fat

• Saturated
• Unsaturated
• Polyunsaturated
• Monounsaturated

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Fat - Diagram
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Fats, Saturated vs. Unsaturated

• Saturated fats tend to raise cholesterol levels
• Unsaturated fats lower cholesterol but need to be
  examined in relation to each other.
• Monounsaturated fats tend to lower the bad, but
  not the good, cholesterol.
• Polyunsaturated fats tend to lower both the
  good and bad cholesterol.

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Saturated Fat

• Source animal products such as beef, butter,
  cheese, whole milk
• Vegetable Sources
• Coconut oil
• Palm oil
• Cocoa butter
• Solid at room temperature
• Contributes significantly to high cholesterol
  levels

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Unsaturated Fats

• Liquid at room temperature
• Vegetable oils
• Canola is a good choice
• Polyunsaturated
• Lowers both LDL and HDL
• Monounsaturated (associated with lower
  cholesterol levels)
• Lowers LDL but not HDL

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Fish Oils

• Omega -3 fatty Acid
• Source Cold water fish
• Appear to have positive effects on blood lipids
  and cholesterol
• Three meals per week recommended

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Hydrogenation

• Read this term as saturated fat
• Unsaturated fats may be put through a process
  called hydrogenation which is the adding of
  hydrogen the unsaturated fat. This process
  creates a product that closely resembles
  saturated fat.

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Cholesterol

• Normal Levels should be ???
• ______________________

Less than 200
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Olestra (Olean / WOW)

• 25 years and 250 million dollars (PLUS) in the
  making
• Fat molecules are so large that they pass through
  the bowel, unabsorbed.
• May cause loss of vitamins, D,A,K, and E
• Gastrointestinal problems
• Potential CV problems, stroke, seizures, perhaps
  cancer.

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Proteins

• Proteins are the main substances the body uses to
  build and repair tissues. These tissues include
• Muscles
• Blood
• Internal Organs
• Skin
• Hair
• Nails
• Bones

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Proteins

• Proteins are Composed of amino acids found in
  plant and animal products
• The human body is composed of 20 amino acids
• Nine of these amino acids are called essential
  amino acids because the body cannot produce
  them.
• The other 11 amino acids are called nonessential
  amino acids and can be manufactured in the body

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Recommended Protein Intake

• 12 - 15 of total calories
• Two servings daily of 3-6 ounces
• Each serving about the size of a deck of cards
• Increased amounts may be required during growth,
  certain disease states, pregnancy, and lactation.
• 0.8 g/kg of body weight

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Amino Acid Supplementation

• Excesses of some amino acid may prevent
  absorption of other amino acids. This can be
  dangerous.
• Is not required to develop greater muscle mass
  (contrary to belief)
• Consuming Meat or fish provides amino acids, as
  well as iron, niacin,and thiamin while an amino
  acid supplement provides no additional nutrition

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Vitamins

• There are thirteen vitamins
• Essential for life and cannot be manufactured by
  the body

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Vitamins Function

• Regulators of body processes
• Have no caloric value
• Are destroyed by heat
• Overuse is not advisable may lead to liver and
  kidney damage (2-3 times the RDA is acceptable)

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Vitamins

• Fat soluble vitamins
• A, D, E, and K
• Stored in the body(bind with
• fat molecules and are absorbed
• into the small intestine)
• Excessive amounts can be toxic
• Water soluble
• C and B complex
• Not stored in the body(must be supplied daily)
• Excess amounts are excreted
• Vitamin conservation when cooking???

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Antioxidants

• When oxygen is utilized during metabolism, a
  small amount ends up in an unstable form referred
  to as oxygen free radicals
• A free radical molecule steals an electron from
  another molecule, turning the other molecule into
  a free radical.

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Antioxidants 2

• Free radicals attack and damage proteins, cells
  and DNA which contributes to CVD, cancer,
  emphysema, etc.
• Vitamins C, E, beta carotene (precursor to
  vitamin A) and the mineral, selenium offer
  protection by absorbing free radicals before
  damage occurs.
• Examples include Carrots, dark green leafy
  vegetables, yellow and red fruits

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Minerals

• There are about 25 minerals
• Minerals have no caloric value
• Essential to body processes
• Minerals are stored in the liver and bones
• Specific minerals are discussed due to their
  importance to physical activity

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Iron

• The mineral most important in helping with oxygen
  transport.
• Insufficient consumption leads to anemia, which
  is a condition where ones blood volume is below
  normal.
• Fatigue is a classic symptom of anemia.
• Best source red meat
• Only 10 of iron consumed is absorbed
• Iron conservation when cooking???

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Calcium

• Most abundant mineral in the body
• Necessary for the formation of bones and teeth,
  blood clotting and muscular contraction
• The body cant manufacture calcium
• Milk is the most reliable source
• Low levels of calcium intake may cause the body
  to reabsorb calcium from the bones which leads to
  osteoporosis(a deficiency disease)

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Calcium 2

• Average recommended amounts 1000 to 1500mg daily
• One cup of milk has about 300mg
• Essential for the prevention of osteoporosis
  (along with proper estrogen levels and weight
  bearing exercise)

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Calcium 3

• 60 of post menopausal women develop osteoporosis
• Supplementation is recommended
• Recommended amounts essential during childhood
  and adolescence

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Fluids (Water)

• Most essential nutrient of the body
• 8 glasses recommended daily
• Represents approximately 70 of total body weight

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Food Pyramid
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Supplements

• For healthy people are supplements necessary?
• The body processes food much better than it
  processes pills.
• The use of a daily vitamin or mineral will not
  cause problems if it yields less than two times
  the RDA.
• There is no evidence that an excess(mega-doses)
  of vitamin C is beneficial.

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Supplements 2

• There seems to be valid information supporting
  Vitamin E as well as Calcium supplementation.
• Does supplementation improve an athletes
  performance?
• United States Olympic Committee on Sports
  Medicine
• There is no scientific evidence that intakes
  of vitamins and minerals greater than the
  recommended amounts will enhance performance

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Supplements 3

• Examples
• Vitamin E recommended for heavy exercisers,
  recommended as a prevention for heart disease
• Folic Acid prevention of heart problems, birth
  defects
• Calcium osteoporosis

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Herbal Supplementation

• 4.8 billion spent annually
• FDA does not control these products
• All natural does not always mean good

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Food For Performance

• Carbohydrate loading
• If exercising gt 1 hour per day, 70 of calories
  should come from complex carbohydrates
• Re-supply system with carbohydrates within an
  hour of prolonged activity

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Understanding the food label

• The Nutrition Labeling and Education Act of 1990
  (NLEA) requires nutrition labeling for most
  foods.
• Meat and poultry are exceptions, which are
  regulated by the U.S. Department of Agriculture
  (USDA).
• The food label was revised in 1994 (FDA, 1994) to
  clarify the labels so the consumer could better
  make informed decisions on food purchases.

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Aspartame

• Research indicates that a 132 pound person can
  safely consume 80 packs of Equal per day (15 soft
  drinks)
• May affect short term memory
• New studies suggest increase in the development
  of brain tumors

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Cyclamate

• Banned in the US
• Allowed in Canada
• Never proven to cause cancer

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Saccharin

• Causes cancer in laboratory rats
• Banned in Canada
• Allowed in US