What you eatmakes a difference in your health.

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Nutrition ch.16 s.1

• What you eat makes a difference in your health.

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Objectives

• Explain the relationship between diet and health.
  
• Distinguish among the six classes of nutrients.
• Identify the importance of each type of nutrient.

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Your body needs nutrients found in foods.

• Nutrients provide energy and materials for cell
  development, growth, and repair.
• 2. You need energy for every activity and to
  maintain a steady internal temperature.

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Classes of Nutrients

• 1. Proteins
• a. Used for replacement and repair of body cells
  and for growth
• b. Made up of amino acids
• c. Found in eggs, milk, cheese, and meat
• d. Essential amino acids must be supplied by
  food.

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• 2. Carbohydrates
• a. The main source of energy for your body
• b. Made up of carbon, hydrogen, and oxygen
  atoms energy holds these atoms together
• c. Sugars are simple carbohydrates starch and
  fiber are complex carbohydrates.
• d. Sugars are found in fruits, honey, and milk.
• e. Starches are found in potatoes and pasta.
• f. Fiber is found in whole-grain breads, beans,
  and peas.

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• 3. Fats
• a. Also called lipids
• b. Provide energy and help your body absorb
  vitamins
• c. Because fat is a good storage unit for
  energy, any excess energy is converted to fat.
• d. Classified as unsaturated or saturated based
  on their chemical structure
• e. Saturated fats are associated with high
  cholesterol.

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• 4. Vitamins
• a. Needed for growth, regulating body functions,
  and preventing disease
• b. A well-balanced diet usually gives your body
  all the vitamins it needs.
• c. Two groups water-soluble and fat-soluble

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• 5. Minerals
• a. Are inorganic nutrients
• b. Regulate many chemical reactions in your body
• c. Calcium and phosphorous are used most by the
  body.

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• 6. Water
• a. Required for survival.
• b. Cells need water to carry out their work.
• c. Most nutrients your body needs must be
  dissolved in water.
• d. The human body is about 60 percent water.
• e. You lose water each day when you perspire,
  exhale, and get rid of wastes.

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Food Groups

• 1. Because no food has every nutrient, you should
  eat a variety of foods.
• 2. The food pyramid helps people select foods
  that supply all the nutrients they need.
• 3. Foods that contain the same nutrients belong
  to a food group.
• 4. Five food groups
• a. Bread and cereal
• b. Vegetable
• c. Fruit
• d. Milk
• e. Meat

who created this model?
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DISCUSSION QUESTION

• How can the food pyramid help you maintain good
  health?
• The food pyramid tells you how many servings of
  each food group to eat every day. The recommended
  daily amount for each food group will supply your
  body with the nutrients it needs.

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Do we have an appropriate metaphor for todays
industrial food system?
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In addition to obesity and diabetesexplosion, we
are seeing nutrient dilution
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Nutrient Dilution Effect

• Yield enhancing methods tend to decrease nutrient
  density
• Recent studies of fruits, vegetables and wheat
  show a 5 to 35 percent decline in nutrient
  density during past fifty years
• A few nutrients in meat and milk have decreased
  by as much as 60 percent
• ---Donald R. Davis University of Texas

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Cost per nutrient value?

• What we need is a food system that calculates the
  cost of food by its health and nutrient value.
• A sobering thought During the same time that we
  have reduced the percent of our earned income
  spent on food to less than 10 percent, we have
  also increased the percent of our income spent on
  health care to 16 percent!
• ---Gary Schwartz MD, Mayo Clinic

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• This is absolutely a must watch by every person
  who eats at fast-food restaurants. In this
  documentary one of the most amazing things was
  examined. What if a person ate only McDonald's
  food for thirty days? What would happen? Could
  just thirty days of eating McDonald's food cause
  any medical problem? Could just thirty days of
  eating McDonald's food cause a massive weight
  gain? Could just thirty days of eating McDonald's
  food cause disease and illness? Certainly no
  doctor would believe that simply eating
  McDonald's food for thirty days would cause any
  medical or health problems. This documentary
  shows the truth. The man had his blood work
  tested before, during, and after his experiment.
  He had his weight checked. In just thirty days,
  the medical doctors were dumbfounded and
  astonished by what happened to this man's body.
  In just thirty days of eating McDonald's food
  this man gained twentyfive pounds. In just thirty
  days! But it's worse than that. He started at
  only 185 pounds, so he gained almost 20 percent
  of his original body weight. No doctor could
  believe it.

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Fast food

• Are fast food places purposely putting
  ingredients in the food to get you physically
  addicted to the food, increase your appetite, and
  make you fat?
• From a health standpoint, the doctors were again
  astonished. His liver virtually turned to fat.
  His cholesterol shot up sixty-five points. His
  body-fat percentage went from 11 to over 18
  percent. He nearly doubled his risk of coronary
  heart disease. He felt depressed and exhausted
  most of the time. His moods swung on a dime. He
  craved this McDonald's food more and more when he
  ate it, and he got massive headaches when he
  didn't! The doctor said if kept on this diet, he
  would definitely develop coronary artery disease,
  inflammation and hardening of the liver, probably
  develop dozens of various illnesses and diseases,
  and would certainly die an early death.
• The doctors who did the blood work could not
  believe how this man was, in effect, dying in
  just thirty days! They couldn't believe it
  because they were only looking at calories,
  carbohydrates, protein, fat, and sodium. They
  weren't considering the "trans fats." They
  weren't considering how the food has been
  genetically produced. They weren't considering
  how the food was energetically destroyed and was
  toxic to the body. They weren't considering all
  the food processing chemicals and additives used
  in this food.

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Production Organic vs. Conventional

• As you can imagine, organic agricultural
  practices are quite distinct from those of
  "conventional" farming.
• Conventional farmers
• apply chemical fertilizers to the soil to grow
  their crops
• spray with insecticides to protect crops from
  pests and disease
• use synthetic herbicides to control weed growth
• Organic farmers
• feed soil and build soil matter with natural
  fertilizer to grow their crops
• use insect predators, mating disruption, traps
  and barriers to protect crops from pests and
  disease
• make use of crop rotation, mechanical tillage and
  hand-weeding, as well as cover crops, mulches,
  flame weeding and other management methods to
  control weed growth
• As a last resort, organic farmers may apply
  certain botanical or other non-synthetic
  pesticides (for example, rotenone and pyrethrins,
  both of which are from plants).
• The meat, dairy products and eggs that organic
  farmers produce are from animals that are fed
  organic feed and allowed access to the outdoors.
• Unlike conventionally raised livestock, organic
  livestock must be kept in living conditions that
  accommodate the natural behavior of the animals.
  For instance, ruminants (including cows, sheep
  and goats) must have access to pasture. Although
  they may be vaccinated against disease, organic
  livestock and poultry may not be given
  antibiotics, hormones or medications in the
  absence of illness. Instead, livestock diseases
  and parasites are controlled largely through
  preventive measures such as rotational grazing,
  balanced diet, sanitary housing and stress
  reduction.

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Conventional foods today

• The chemical fertilizers used in the food,
• the pesticides used in the food
• food is picked early and then gassed,
• food is genetically modified and manufactured in
  an unnatural way,
• the processing methods that are used,
• the irradiation that was used,
• the actual thousands of chemicals that are put in
  processed food to make it taste better and give
  it certain textures, preserve it, or specifically
  designed to get you chemically and physically
  addicted to the food, increase your appetite and
  leads to weight gain.

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Cheap raw materials and labor policy

• Cheap raw materials and labor lead to cheap
  ingredients.
• Cheap ingredients lead to adding value by
  providing volume.
• we promote all you can eat fare
• put lots of cheap ingredients (like high fructose
  corn syrup) into our food.
• emphasis on quantity dilutes nutrient density
• That combination may have deleterious health
  effects.

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Rex Russell, M.D. states the following

•   It has been reported that in the early
  twentieth century, a people in the Himalayas
  called the Hunzas had an average life span of 90
  years, and often over 120 years. 
• When a medical team led by Dr. Robert Garrison
  studied the Hunzas in the 1940s, the physicians
  did not find a single case of cancer, ulcers,
  appendicitis or colitis.  Heart disease and
  hypertension were unknown among them.  The
  medical experts also found that the Hunza people
  ate nuts, grains, vegetables, fruits and legumes.
   
• The team could only conclude that the Hunzas
  life expectancy was based on clean water and
  exercise ...  In 1949, the Hunzas were
  incorporated into Pakistan, and their life span
  has since been shortened because of changes in
  diet.

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Proper diet is imperative for extraordinary
health, but since the mid-20th century, the
standard American diet has lost its nutritional
power due to factors such as

• Commercial farming methods resulting in
  mineral-deficient soil an over-reliance on
  pesticides, antibiotics, hormones, and other
  drugs used in raising livestock.
• The popularity of fast-food, processed foods, and
  junk foods with chemical additives, unhealthy
  fats and trans-fatty oils, white flour and
  refined starchesall with no to low nutritional
  value.
• Environmental pollutants which poison our air,
  land, water, and food. 

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Best diet

• Emphasize a whole-foods diet rich in the highest
  quality proteins, carbohydrates, fats, vitamins,
  and minerals. 
• These are best found in organic fruits and
  vegetables, complex carbohydrates, nuts, seeds,
  fiber, pure water, and organic, free-range meat
  and poultry products.

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Macronutrients and Micronutrients

• Macronutrients are nutrients required in the
  highest amounts micronutrients are essential
  dietary elements required in only small
  quantities.  Our bodies require the three
  macronutrients protein, carbohydrates, and fats. 
  
• Proteins supply energy and provide the structural
  components necessary for growth and repair of
  tissue. 
• Carbohydrates and fats function to supply
  energy. 
• Vitamins and minerals are needed in small
  quantities (micronutrients), but are essential
  for normal growth, muscle response, health of the
  nervous system, digestion, production of
  hormones, and metabolism of nutrients.  

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Simple ruleSince our bodies are from nature we
should Eat What Is From Nature!
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Eat Whole, Organic Foods

• Consuming whole foods (unprocessed foods) is key.
   Organic foods are recommended--foods lacking
  commercial pesticides, fungicides, antibiotics,
  and preservatives.   This includes food
  (proteins, carbohydrates, and fats) in its most
  natural and whole organic state.
• Proteins
• Include healthy proteins--the building blocks of
  organs, muscles, nerves, enzymes and hormones.
  Only animal proteins meat, eggs and dairy,
  which contain all eight of the essential amino
  acids--are complete protein sources.  Recommended
  animal proteins are properly raised beef, lamb,
  buffalo, venison, elk, and other clean red meats
  fish with fins and scales from oceans and rivers
  chicken, turkey, and other poultry raised in a
  free-range setting.
• Carbohydrates
• Carbohydrates provide energy needed to drive
  bodily chemical processes.  The simple sugars
  eaten in Biblical times were highly nutritious
  fruits and vegetables, raw honey, and
  sprouted/germinated grains. (Sprouting and
  germination allows grains to come alive, making
  nutrition within the seed available.)
• Fats
• Healthy fats are necessary.  Heres why
• Fats are building blocks for cell membranes,
  hormones, enzymes and neurotransmitters (messages
  from your brain to your body that make you think,
  feel and move).
• Fats slow down food absorption so you can go
  longer without feeling hungry.
• Fats are needed to absorb and use vitamins A, D,
  E K.
• Fats help to keep us warm and cushion organs.
• The brain is 60 fat, and needs fat for
  connecting brain cells and making sure signals
  get through.
• It is important to get healthy fats, so include
  foods such as ocean-caught fish, cod liver oil,
  and omega-3 eggs. Recommended are ocean-caught
  fish with fins and scales such as salmon, tuna
  and sardines, fatty fish with high omega-3
  levels. Choose grass-fed, free range or organic
  meats when animals graze on their natural diet
  of greens, their diet is automatically rich in
  these essential fats.

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Eat Food in a Form that is Healthy for the Body

• Eat Foods in a Form that is Healthy for the Body
• The second rule of eating a healthy diet is to
  eat foods in a form that is healthy, useable, and
  health-promoting for the bodynatural, organic,
  unprocessed, and properly preparedthus,
  receiving food that is high in nutrients, easily
  digestible, and free of chemicals and additives. 
  Our bodies were not designed to thrive on
  anything less. 
• The Perils of Modern Processing, Additives, etc.
• Since the early 1900s whole grains have been
  routinely processed, removing most of their
  nutritional content, and the average diet has
  been comprised of processed foods rather than
  fresh foods.  The past two generations have
  literally grown up on highly-processed fast
  foods, leading to diets of
• Increased sugar, refined grains and flour
• Pasteurized, homogenized, skimmed dairy products
  from antibiotic and hormone-laden cows
• Unhealthy fats (such as trans-fatty-acid laden
  hydrogenated oils)
• Soda (Americas most popular beverage)
• Junk foodswith little or no complex
  carbohydrates, fiber, essential vitamins and
  minerals, and never meant for human consumption.
• Whole Foods and Organic Foods
• Remember, consuming whole foods (unprocessed) is
  key to eating the healthiest way, and organic
  foodsfoods lacking commercial pesticides,
  fungicides, antibiotics, hormones,
  preservativesare recommended. Whole foods
  contain all the essential nutrients and other
  important natural compounds, and have not been
  highly processed or loaded with man-made
  chemicals.  Unfortunately, our modern way of
  growing, harvesting, and preparing food (all
  designed for convenience and long shelf life) has
  stripped food of its nutritional value.

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The dirty dozen.

• These are some of the most popular and widespread
  food products and are the least healthy items you
  can put into your mouth.  Try to avoid them.
• Pork products
• Shellfish and fish without fins and scales
  (catfish, shark, eel)
• Hydrogenated oils (margarine, shortening, etc.)
• Artificial sweeteners (aspartame, saccharin,
  sucralose)
• White flour
• White sugar
• Soft drinks
• Pasteurized, homogenized skim milk
• High-fructose corn syrup
• Hydrolyzed soy protein (imitation meat products)
• Artificial flavors and colors
• Excessive alcohol

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Corn?

• Big agribusiness is a major lobbyist. They want
  to keep corn cheap and plentiful because they
  value it as an inexpensive industrial raw
  material.
• Not only does it fatten up a beef steer more
  quickly than pasture does (though at a cost to
  ourselves and cattle, which dont digest corn
  very well, and are therefore pre-emptively fed
  antibiotics to offset the stresses caused by
  their unnatural diet) once milled, refined and
  recompounded, corn can become any number of
  things, from ethanol for the gas tank to dozens
  of edible, if not nutritious, products, like the
  thickener in a milkshake, the hydrogenated oil in
  margarine, the modified cornstarch that binds the
  pulverized meat in a McNugget and, most
  disastrously, the ubiquitous sweetener known as
  high-fructose corn syrup (HFCS)

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High Fructose Corn Syrup Bad, Good, or in
Between?

• Its sweeter than sweet and inexpensive to boot,
  so food and beverage manufacturers use high
  fructose corn syrup (HFCS) in virtually
  everything they makefrom soft drinks (including
  fruit drinks) to jams, crackers, bread, yogurt,
  salad dressing, and even soup. Some research has
  suggested that fructose is not metabolized in the
  same way other sugars are, and that the
  proliferation of HFCS may be a contributing
  factor in our countrys obesity problem. But many
  experts believe it is no worse than any other
  sweetener in fact, last July The New York Times
  called it a sweetener with a bad rap. So is
  this syrup the demon culprit behind obesity or
  wrongly accused?
• Sweet and EvilIn 2004, researchers published an
  article in the American Journal of Clinical
  Nutrition, concluding there is a distinct
  likelihood that the increased consumption of HFCS
  in beverages may be linked to the increase in
  obesity. In this article, they explain that
  fructose does not stimulate the pancreas to
  release insulin and, in turn, does not trigger
  the secretion of the hormone leptin, which is
  instrumental in making us feel satiated. These
  researchers also point to the fact that the
  increased use of HFCS in the United States
  mirrors the dramatic increase in obesity. HFCS
  now accounts for more than 40 percent of the
  caloric sweeteners added to food and drinks.
• HFCS DefenseThis and other attacks on HFCS
  prompted the Corn Refiners Association to create
  a website, HFCS Facts, debunking myths and
  defending the sweetener. One point they make is
  that HFCS is not actually high in fructose. It
  contains either 42 or 55 percent fructose and the
  rest is mostly glucose. The proportions are
  roughly equivalent to table sugar, which is 50
  percent fructose and 50 percent glucose. The
  Times article quotes two gurus in the field of
  nutrition both saying they do not believe there
  is evidence to support the idea that HFCS has
  uniquely contributed to the obesity epidemic. And
  when the Times reporter interviewed one of the
  authors of the 2004 journal article, the
  researcher said the idea of a unique link between
  HFCS and obesity was just a theory and that it
  could well be proved wrong with future science.
• Diabetes and FructoseWhat about those with
  diabetes? On the surface, it would seem that a
  sugar that doesnt raise blood glucose and
  insulin would be a godsend for people with
  diabetes. However, like most things, its not
  that simple. First, fructose is combined with
  glucose and other sugars to make HFCS. Second, in
  animal studies, rodents fed large amounts of
  fructose became insulin resistant (a precursor to
  diabetes) and developed high triglycerides.
  Combine this with the idea that fructose may
  suppress the release of the appetite-regulating
  hormone leptin and youve got a prescription for
  upping obesity and diabetes risks.
• The bottom line Whether its table sugar, honey,
  or a highly processed sweetener like HFCS, added
  sugar is something were better off withoutno
  matter what your health status. Get your sugars
  from natural, healthy sources and you cant go
  wrong.
• Source - http//www.dlife.com/dLife/do/ShowContent
  /food_and_nutrition/menu_planning/high_fructose_co
  rn_syrup.html

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HFCS?

• Since 1980, HFCS has insinuated itself into every
  nook and cranny of the food industryMcDonald's
  meal, there's HFCS not only in his 32-ounce soda,
  but in the ketchup and the bun of his
  cheeseburger and some think it as the prime
  culprit in the nation's obesity epidemic.
• Soft Drinks Cause Weight Gain in Several
  WaysSome nutritionists say that consuming
  high-fructose corn syrup causes weight gain by
  interfering with the bodys natural ability to
  suppress hunger feelings. Currently, 64.5 percent
  of adults over the age of 20 are overweight, 30.5
  percent are obese and 4.7 percent are severely
  obese. According to Dr. Sonia Caprio, a Yale
  University professor of pediatric endocrinology,
  The reality is that there is epidemiological
  work done in children as well as adults that
  links obesity and Type 2 diabetes with the
  consumption of sodas.

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Health eating tips

• Drink water
• Stay away from sodas
• Stay away from hfcs
• Stay away from processed foods
• Stay away from saturated / trans fats
• Natural fats not bad - Mono- and polyunsaturated
  fats have health benefits and are the preferred
  dietary fats
• Stay away from hydrogenated products
• Try to eat as fresh as possible
• All natural / organic best choices usually have
  no hormones/toxins
• Eat to live, not live to eat never stuff
  yourself

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General health tips

• Its simple
• Eat right (natural / fresh)
• Exercise (being active)
• (if you do these, you have no need for fad
  diets)

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Food for thought

• We do live longer, but need the aid of expensive
  manufactured drugs usually producing an
  uncomfortable and prolonged life
• Varying genetics plays a role in how different
  people process things

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Read the Nutrition Facts Label For Total Sugars
Plain Yogurt
Fruit Yogurt
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Look at the Ingredient List for Added Sugars
Plain Yogurt INGREDIENTS
CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY
PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN.
Fruit Yogurt INGREDIENTS CULTURED GRADE
A REDUCED FAT MILK, APPLES, HIGH FRUCTOSE CORN
SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND
PECTIN. CONTAINS ACTIVE YOGURT AND L.
ACIDOPHILUS CULTURES