Kinesiology%20110

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Kinesiology 110

• Current Topics in Human Nutrition
• Instructor Ryan Dill
• email ryand_at_sfu.ca
• 604-268-7851
• office HC 2425
• Office hours
• Mondays 11-1130 130-200

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Course Goals

• This course is designed as an introduction to
  Human nutrition, emphasizing contemporary topics
  related to health.
• We will consider what we require in our diets and
  the scientific reasons that make each component
  important.
• We will consider what can happen when nutrition
  is neglected, and who is at risk.

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Course Goals

• We will develop an understanding of nutrient
  needs, which will allow us to improve our diets,
  and the diets of those around us throughout life.
• Nutrition has very long term benefits and
  complications. What seems adequate now may have
  severe repercussions later in life.

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Course Content

• This course will follow the textbook
  Contemporary Nutrition -Wardlaw 6th ed 2006
• You are responsible for the material within the
  text unless it is noted as an omission during
  class.
• Lectures will emphasize material from the text,
  which should help you focus for examinations.

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Course Content

• The text is well designed, with recommended
  learning aids throughout and at the conclusion of
  each chapter.
• Tutorials will be discussion oriented or designed
  around these suggested exercises.

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Grading System

• Tutorial Quizzes
• 2 5
• Dietary Self Assessment
• 20
• Midterm Exam
• 30
• Final Exam
• 40

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Course Tools

• Course Web Site
• www.sfu.ca/ryand/kin110.htm
• Course outline
• Grading system
• Download Assignments
• Lecture Schedule
• Download Course notes
• Link to web site for Text book
• Multiple choice quizzes
• Nutrition Crossword puzzles
• Animation tools

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Chapter 1What you eat and Why

• Lecture Outline
• Overview of the Study of Nutrition
• Nutrients and their roles in the body
• American Nutrition profile
• Influences on food preferences
• Development of Food Habits
• Physiological changes with diet

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Why study Nutrition?

• Poor diet in combination with a sedentary
  lifestyle
• Significant risk factor for the leading causes of
  death
• (Table 1.2).
• Heart disease
• Stroke
• Hypertension
• Diabetes
• Cancer
• two thirds of all deaths in North America linked
  to poor health choices

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Why Study Nutrition?

• Lack of nutrients - deficiencies
• low calcium
• low bone density
• osteoporosis and increased fractures
• low iron
• anemia
• excess intake
• Alcohol - liver cirrhosis
• Obesity - second leading cause of preventable
  death
• gain an understanding about your own nutrition
  habits
• Reduce your risk for many common health problems
• Increase your ability to discern between accurate
  and inaccurate nutritional information

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What is Nutrition ?

• Nutrition defined as
• Science of food,
• the nutrients and the substances therein,
• there action, interaction and balance in
  relation to health and disease
• and the process by which the organism ingests,
  digests, absorbs, transports, utilizes and
  excretes food substances.

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Food vs. Nutrient

• Food - provides the energy and materials needed
  to build and maintain all body cells.
• Nutrients - the nourishing substances we must
  obtain from food.

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Essential Nutrients

• Definition
• Emission from the diet must lead to a decline in
  certain aspects of health.
• If restored to diet before permanent damage
  occurs, loses of health should be recovered.

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Classes of Nutrients

• Six Classes
• Carbohydrates
• Proteins
• Lipids
• Vitamins
• Minerals
• Water
• 45 Essential Nutrients

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3 Nutrient Groups

• Provide Energy
• carbohydrates, proteins, lipids
• calorie - heat energy needed to raise one gram of
  water by one degree Celsius. (1 kcal 1000
  cal).
• Food labels use cal in place of kcal
• Provide for Growth and Development
• proteins, lipids, vitamins, minerals, water
• Regulate Body Process
• proteins, lipids, vitamins, minerals, water

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Carbohydrates

• Major source of fuel (4 kcal/gram)
• Carbon, Hydrogen and Oxygen
• Simple sugars - glucose
• Complex sugars
• storage forms - links between simple sugars
• Eg, glucose-glucose-glucose-glucose-glucose-glucos
  e-glucose
• Starch (potatoes, rice)
• Dietary Fiber (un-digestible - bran, apple skin)

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Lipids

• Concentrated fuel (9 kcal / g)
• Fats (solid) and Oils (liquid) at room
  temperature
• Do not dissolve in water
• Triglycerides are major form of lipid
• Fatty acids are the basic structural unit
• Saturated - generally solid, animal derived
• Unsaturated - generally liquid, plant derived
• Some Fatty acids are essential nutrients - vital
  for cell synthesis and repair
• one table spoon of vegetable oil supplies our
  daily requirements
• omega 3 and 6 - healthy fish oils

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Proteins

• Major component of Body Structure
• muscle, bone, enzymes, hormones
• Energy (4 kcal / g)
• Amino Acid is structural unit
• 20 types, 9 are essential
• Typical consumption is 1.5 to 2 times dietary
  need
• excess is used for energy or stored as
  carbohydrate or FAT

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Vitamins and Minerals

• Needed in small amounts
• not a direct source of energy
• high potential for toxicity
• balanced diet can easily supply all vitamins and
  minerals
• should not rely on supplements

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Vitamins

• Essential - carbon containing substances
  (Organic)
• Enable many chemical reactions to occur in body
• 13 kinds
• 4 fat soluble A, D, E and K
• potential for toxic build up
• 9 water soluble
• easily excreted, but can be destroyed by cooking

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Minerals

• Inorganic ions
• Not a source of energy
• Role in facilitating metabolism
• Iron in oxygen transport
• Sodium in nerve conduction
• Calcium in muscle contraction
• Make up structure of body and components of blood
  stream
• eg. Calcium in bones
• Two groups - Major minerals and Trace minerals -
  categorization based on dietary needs

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Water

• Nourishes body in many vital ways
• dissolves substances (solvent)
• lubricates joints
• provides a means of transport for nutrients and
  waste
• Medium for temperature regulation and chemical
  processes
• body is 60 water, need almost 2 L per day
• not a source of energy

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Are you what you eat?

• The amount of nutrients your body needs varies
  widely from one nutrient to another.
• .5 Kg of energy food
• 2.5 Kg of water
• mg of vitamins and minerals
• Your structure is determined by genetic
  blueprint, you are not what you eat, but it is
  the raw material.

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Energy for Body Function

• Carbohydrates, Fats, and Protein
• Alcohol is also an energy source
• Not an essential nutrient
• Typically a contributor to excess energy intake
  in the diet
• energy is in Carbon-Hydrogen bonds
• Harnessed by Plants from Suns energy
• Used to
• Build compounds
• Perform muscular movements
• promote nerve transmission
• maintain ion balance in cells

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Energy Intake

• calorie - energy it takes to raise temperature of
  1 gram of water 1 degree Celsius
• Nutrition - use kilocalories (1000 calories) -
  same as common Calorie
• Typical diet
• Protein 16, Carbohydrates 50 Fats 33
• Recommend
• P(15), C(50-60), F(25-35)
• Use Food labels - fig 1.3
• Common Dietary Problems
• reduced activity, increased calories
• obesity, health risks
• low vegetable and fruit intake
• major source of vitamins and minerals

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What drives us to eat?

• A complexity of factors influence eating
• Hunger - physiological drive to find and eat food
• Appetite - primarily psychological influences
  encouraging us to find and eat food - often in
  absence of hunger
• Satiety - state in which there is no longer a
  desire to eat a feeling of satisfaction
• Hypothalamus - portion of brain that regulates
  satiety - influenced by
• blood glucose, bulk of meal, composition of meal,
  hormones,

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Early Experiences with Food

• Food preferences begin in early life
• influenced by parents, peers and the people and
  places we are exposed to through life
• Often limited by parental exposure to simple
  foods
• Perseverance is important with children
• bitter often more nutritious foods in favor of
  sweet and salty easy choices

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Health and Food Choice

• Approximately half of people consider nutrition
• health conscious, active and well educated middle
  class
• obstacles are habit and preference for high fat
  and salt
• increased options with food manufacturers taping
  into health market

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Advertising and Food Choice

• Major influence on selection
• brand names predominate
• major investment in advertising, packaging and
  product placement

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Eating Out for Health?

• 40 of food dollars spent eating out
• mainly driven by convenience
• new market of healthy options needs support
• high fat and salt options predominate
• must make very careful choices eating out

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Economics and Food Choice

• Only slight influence in North America
• Very low percentage of income spent on food here
  compared to India, China, and Africa
• as income increases, diet often gets worse

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Improving Diets

• Large variety of foods available
• information on needs also well publicized
• much better diet is available to us, the results
  depend on our own choices

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Social Factors and Food Choice

• Strong influence
• Time crunch has led to prepackaged foods and
  quick service restaurants
• decrease in time devoted to cooking
• more meal skipping (snacks)
• skip breakfast (v. important)
• eating is social, should be enjoyable and relaxing