Food Nutrition and Your Health By Sabrina Quirk

Food Nutrition and Your Health By Sabrina Quirk

Topic 1 – Basic Nutrition • Nutrition is the science of foods and nutrients and how our body utilizes those nutrients. • Nutrient – something that we take into our body, into our digestive system, • The component part can be used as raw materials to build up more tissue.

In the body we have 2 types of nutrients 1. Macro nutrients- macro meaning large 2. Micro nutrients – micro meaning small

Topic 2 – Macronutrients, Carbohydrates and Proteins • Carbohydrates – Carbon + Hydrogen • Sugars- basic sugars that are composed of a single ring of carbon molecules are called monosaccharaides. They are quiet diverse and are found in nature and in different food. • Mono – means 1 ( one carbon ring) • Charide – means sugar • There are sugar molecules of different kinds depending on the arrangement of atoms. • Simple sugars that contain very few single rings are not as good in our diet as the complex sugars which are the polysaccharides.

• The more complex the chain of carbon circle is the longer the body takes to break them down into individual units that it can use up, therefore you are getting a much steadier release of nutrients and energy as an appose to a huge hit with the simple sugars that will put a spike in your blood sugar. • Spikes in the blood sugar are not good because they can lead to heart disease and other problems in health.

Protein • The sup unites that make up proteins are called amino acids. Each amino acid has an amino end and it has an hybacilic acid end. Different amino acids will have different carbon chains that are differently constructed in order to give you the different amino acids of which there are 22. • 22 amino acids make up a huge variety of protein in our body • 20 amino acids in our body we can make up from raw materials ( genetic chance, sine taken in pre formed)

11 amino acids our body cannot make • 1. Cysterine • Tyrosine • Arginine • Phenyalanine • Valine • Thereorine • Tryptophan • Usolevcine • Methione • leucine

Topic 3: Macronutrients. Fats • Fats are made up of long chains or carbon atoms • The body can make up fats from scratch except for essential fatty acids : Alfa lino fatty acid , Lino lenic acid • Fats are sub divided into saturated fats and unsaturated fats • Our body Prefers unsaturated fats • Saturated fats are found in animal fats • Unsaturated fats are found in plants • Natural unsaturated fatty acids are called sis fatty acid

• Trans fatty acids are bad for out health, bad for our diet • Natural is better • Saturated fats • Body make cholesterol, only need a small amount. Too much cholesterol is bad for the body. Cholesterol is used in the body to make steroid hormones. Testosterone and Estragon are cloistral

Topic 4 - Macronutrients • 2 macronutrients that have no energy are Fiber and Water • Dietary fiber is the indigestible material; plant material • Lots of fiver in vegetables and fruit • Fiber passes through the gastro intentional track without getting changes much it gets to the large intestine • In the large intestine it bulks up the contents of the large intestine is attacked on by the bacteria that lives permanently in our large intestine

• These bacteria will digest partly, ferment the diver and the soluble fiber they will ferment into gas and other byproducts. • Insoluble fiber is formatted • Humans cant digest all fibers, fiber is useful in humans • Lots of fiber means les constipation • Water makes up 70 -75% of our body • The amount of water we need depends on what you do • You shouldn't’t feel thirsty • Water is responsible for chemical reactions throughout our body

Topic 5: Micronutrients • Micronutrients like vitamins and minerals our body needs in very small amounts • They don’t produce in the body • Essential for body processes • Vitamins and minerals – too much toxic for body • Minerals exist in out bodies as irons and they exist in foods taken into the body that can be incorporated into compact micro molecules and activate the molecules characteristics

• Iodine – need by the thirode gland in order to make thiroxide • 4 molecules of iodine, 4 promoxine • 3 iodine – most active • Vitamins- body cant produce • Classified by there biological effect on the body no the chemical structure. • Subdivided into two major groups

• In a good balanced diet you don’t need vitamins however if pregnant or disease you do. • Vitamin C- can’t sore in the body

Topic 6: The digestive tract • In human digestion is said to be extra secular because it all occurs outside the body with this tube. • Humans are : Omnivores ( eat everything ) • Animals or carnivores or herbivores ( meat and vegetables ) • Vegans : humans do not consume animal products

• The esophagus is a muscle tube, which the food goes down • Passage way to help the food along • Stomach has 3 wall layers • Lined by mucus • Mucus protects wall from acids

• The food in your stomach lasts for 40 mins- 2 hours • Proteins last for the longest • Stomach wall churns and physically breaks down food • Stomach does not absorb nutrients • Lipase – breaks down fat • Endocrine gland – seriates hormones

• Liver- secretes bile, storage organ • Gallbladder- stores bile, bile breaks down fat

Topic 7: The digestive tract intestine • Small intestine is 7 -8 m long • The first part of your small intestine is called the jejumn • The last part is called the illeum • Lots of surface area in the small intestine • Food is digested in the jejunum • The further down the food moved In the small intestine the more it breaks down and the more nutrients comes out of it. • Mucus membrane thrown up into folds called circlar dolfs. Increase surface area. • Each cell has a micro uili surface area increses-

Topic 8: The digestive large intestine • The large intestine has a total length of 1. 5 meters • The appendix do much for humans that’s why its ok when people doesn't have problems with their appendix they can get it removed • When food is received it comes out of the illium to the cecum and in the cecum it is still very fluid like. • Food resudue spends 16 -20 hours in the large intestine

Topic 8: The digestive large intestine • Billions and billions of bacteria live in the large intestine • They are called : Normal Flora • They are very important for digestion • They make vitamin K and B • Water also gets digested in the large intestine. • The more fiber we have in our diet the less compact the fecil material is. The less fiber we have in our diet the harder it is to go to the toilet (2) constipation • More liquid helps the process move along • Only absorbed water, electrolytes

Topic 1: Metabolism • Metabolism refers to all of the complex chemical reactions that occur in the body • Anabolism- we use the raw nutrients to build up complex molecules in the body- utilizing body and enzymes in order to make the tissue • Res Blood Cells – Life span of 120 days, the bone marrow needs to make 100 billion cells a day • Catabolism – breaking down food nutrients in order to derive energy and we use all this energy to drive all of the reactions. It generates wastes that the body needs to release

• Macronutrients that provide energy to the body are used in the forms of catabolism where we break down these complex molecules and generate energy • ATP – Adenosine Tri Phosphate • Energy in the body is called calories • 1 calorie = 4. 1868 joules

Topic 2: Catabolism & Energy • The process in which we generate energy aerobically ( with oxygen) the body uses (crebs) cycle • Adenosine diphosphate is converted to adenostine triphosphate which is the energy currency of cells • The body Cannot store ATP • The cycle turns twice

Three Classes of nutrients available for cells • 1. Carbohydrates • 2. lipids • 3. proteins All utilized in catabolic and anabolic Three classes of nutrients are used within these cells in order to be broken down. The break down products are shunted.

• In order for cells to utate aerobic metabolism they require a good supply in order to deliver the nutrients to the cell as well as oxygen • Oxygen and nutrients will allow aerobic metabolism to occur • Anaerobic metabolism occurs in limited degrees in the body • Heart and muscle tissue can but only for a limited time • Compared to aerobic metabolism, anaerobic metabolism is very inefficient • it is not possible for humans to use fermentation as their sole metabolic strategy.

Topic 4: Too Little or Too Much • Recommended daily intake for an adult : 8, 700 kj • Fat intake should be no higher than 70 grams • Saturated fat should be no higher than 24 grams • Sugar intake should be no more than 90 grams • Carbohydrates intake should be average 310 grams • Protein – around 50 grams • Sodium- should be no more than 2. 5 gram

Energy Content • 1 gram protein = 17 kj • 1 gram fat = 3 kj • 1 gram carbohydrates = 17 kj • 1 gram sugar = 10 kj • 1 gram dietary fiber = 8 kj • 1 gram alcohol = 29 kj

• Malnutrition- when the body doesn’t get enough nutrients in order to have enough energy to carry out the reactions that it needs to, it breaks down it’s own tissue, muscle and fat in order to main time life • Malnutrition is an enormous problem in some of the developing countries around the world • Defined the lack of proper nutrients by not having enough to eat • Sometimes lack of nutrition that are specific and that lead to specific disorders and deficiencies

Topic 5: Over Nutrition • Over nutrition is when we have too much food coming into the body • The body only needs so many nutrients for energy and for building up tissue • If we take in too much there is an access which is a big problem in Western 1 st world countries (USA) • Mineral irons- can be toxic If too much is taken into the body, example calcium can cause kidney disease

Topic 6: Obesity • Obesity means to be grossly overweight • Overweight and obese are two different degrees of the same thing • Obesity causes a lot of health problems and can also seriously reduce the life span of the effected people

Overweight percentages around the world • USA – 74. 1%’ • New Zealand – 68. 4% • Australia – 67. 4% • United Kingdom- 63. 8% • Canada – 61. 1%

Topic 7: Disease associated with obesity • Hypertension is a persistent rise in systemic blood pressure, it is due to a variety of causes and obesity is only one of the causes • Blood pressure is measured with a signophomentre obesity pre disposes to hyper tension, but the mechanism for this is obscure. • Obese people are likely to turn up with hypertension 3 times more than non- obese people

• Hypertension cause heart enlargement and heart failure • Connery heart disease is the narrowing or blockage of the Connery arteries, it is the pres that supplies the heart muscle with blood and oxygen, obese people turn up with Connery heart disease much more so than none obese people • People with Connery heart disease often have pains in their chest, especially when exercising

• Gallbladder disease can include infections and inflammations, gore stones • Blockages of the billatery track, can precipitate disease In the pancreas • Diabetes myelitis- serious disease that effects almost every organ in the body. • Sugars accumulate in the blood and urine. The bio products alternative fat metabolism

• Excess body fats contribute to insulin resistance and unmasked diabetes • Diabetes have to monitor their diets and exercise regular, reduce their weight and may require medication and insolence shots

Topic 8: Glycemic index • The glycemic index (GI) is the measure of how quickly sugar levels rise and fall after eating a certain type of food • Eating foods with a low GI is much more beneficial and healthier for your body • Diabetics need to be aware of (GI) because of high blood pressure • Pure glucose has a glycemic index of 100

• Foods that have a low glycemic index release energy in a more sustained way over a longer period of time • Carbohydrates with a low GI don’t make blood glucose levels rise high, they sustain energy • High blood levels can damage vital body functions

Module 3: Eating Disorders • Eating disorders- involve abnormal eating habits where too much or too little food being eaten, causing quiet a lot of abnormality in the persons mental and physical well being • There a number of different eating disorders, in the case of anorexia and bulimia they qualify by the adjective nervosa which implies that there is a psychological issue, there nervous system and physiological factors at play which gives you an idea how important the persons ideas and psychology is to develop one of these eating disorders

• Anorexia Nervosa involves a serious problem with body image, a person affected by anorexia thinks that they are overweight and they try to loose weight even though they are extremely thin • Bulimic nervosa is a related disorder which include the psychological problems, but the person actually eats large meals, however they self vomit the food out

• Binge eating person consumes very large meals and they eat an excess of food, however they don’t use any of the compensatory mechanisms like a person with bulimia does. • Physiology of eating : Appetite is the desire for certain foods. Hunger is wanting to eat, the body is empty of food. Satiety: is feeling full. • Lepton is a hormone that fat cells and gastric cells secrete. It plays a key role in the energy intake and energy expenditure; appetite and hunger

Topic 2 : Psychological factors • Drug and alcohol use • Family • Cultural and social • personality

• 2008 studies showed the 74% of adult women and 70% of adolescent girls were dissatisfied with their body image • 2010 reported adolescent females who dieted at a severe level have a 20% chance of developing an eating disorder after 12 months of extreme dieting. • Estrogen can sometimes not be produced in underweight women.

Anorexia Nervosa • Anorexia nervosa is a very well documented disorder • A lot of physiological factors • Anorexia fear gain of weight • they think they are fat • Food intake is very little • In control when not eating • Females will stop menstruating, miss periods because they are not getting enough nutrients