Overview of Nutrition Nutrition in Your Life Food

Overview of Nutrition

Nutrition in Your Life • Food – Derived from plant or animal sources • Provide energy and nutrients –Used by the body for maintenance, growth, and repair

Nutrition in Your Life • Diet – The foods one consumes • The quality of which affects the risk of chronic diseases

Food Choices • Personal preference • Habit • Ethnic heritage or tradition • Social interactions • Availability, convenience, economy

Food Choices • Positive and negative associations • Emotional comfort • Values • Body weight and image

Body Composition

The Nutrients • Inorganic nutrients – Minerals – Water

Planning A Healthy Diet

Diet Planning Principles • Adequacy • Balance • Kcalorie (energy) control

Diet Planning Principles • Nutrient density – Empty-kilocalorie foods • Moderation • Variety

A World Tour

The Nutrients • Organic nutrients – Carbohydrates – Lipids – Proteins – Vitamins

Carbohydrates (CH 2 O)n • Simple CHO • Monosaccharides – C 6 H 12 O 6 • Glucose • Fructose • Galactose

Disaccharides • Maltose • Sucrose • Lactose

Complex Carbohydrates • Polysaccharides – Glycogen – Starches – Fibers

Complex Carbohydrates • Fibers – Cellulose – Hemicelluloses – Pectins

Complex Carbohydrates • Fibers – Gums and mucilages – Lignin – Resistant starches

Complex Carbohydrates • Fibers – Soluble fibers • Viscous • Fermentable • Fibers – Insoluble fibers • Nonviscous • (Phytic acid)

Constancy of Blood Glucose • Diabetes – Type 1 diabetes » Failure of insulin production – Type 2 diabetes • Obesity • Hypoglycemia

Constancy of Blood Glucose • Glycemic response –Glycemic index

Accusations Against Sugars • Sugar causes obesity • Sugar causes heart disease • Sugar causes misbehavior in children and criminal behavior in adults • Sugar causes cravings and addictions – serotonin

Starch and Fiber • Health effects – Heart disease – Diabetes – GI health

Soluble Fibre • Lower blood cholesterol • Slow glucose absorption • Slow transit of food through upper GI tract • Holds moisture in stools, softening them • Yield small fat molecules that the colon can use for energy • Lower risk of heart disease • Lower risk of diabetes

Viscous Fibers

INSOLUBLE FIBRE • Insoluble and less fermentable • Cellulose • Lignins • Psyllium • Resistant starch • Many hemicelluloses

SOURCES • Sources – Brown rice, fruits, legumes, seeds, vegetables, wheat bran, whole grains – Extracted and used as food additives

INSOLUBLE FIBRE • Increase fecal weight • Speed fecal passage through colon • Provide bulk and feelings of fullness

Starch and Fiber • RDA for carbohydrate – 130 g/day – 45% - 65% total daily energy intake • Daily Value: 300 g/day • Fiber – Daily Value: 25 g/day – AI: 14 g/1000 kcal/day

The Lipids • Triglycerides • Phospholipids • Sterols

Fatty Acids and Triglycerides • glycerol + 3 fatty acids triglyceride + H 2 O

Sterols

Sterols • Roles of sterols – Bile acids – Sex hormones – Adrenal hormones – Vitamin D

Roles of Triglycerides • Fat stores – Energy – Protection – insulation

Essential Fatty Acids • Linoleic acid and the omega-6 family – Arachidonic acid • Linolenic acid and the omega-3 family – EPA =eicosapentaenoic acid – DHA = docosahexaenoic acid

Essential Fatty Acids

Health Effects of Lipids • Risks from trans fats • Risks from cholesterol • Benefits from monounsaturated fats and polyunsaturated fats

Recommended Intakes of Fat • DRI: 20% - 35% of energy intake • Linoleic acid AI – 5% - 10% of energy intake • Linolenic acid AI – 0. 6 - 1. 2% of energy intake

Guidelines to Groceries • Fat replacers Artificial fats Olestra

Protein: Amino Acids

Amino Acids • Nonessential amino acids – a. k. a dispensable amino acids • Essential amino acids – a. k. a indispensable amino acids • Conditionally essential amino acids

Roles of Proteins • Building material – Growth – Maintenance • Regulation of fluid balance – Edema • Acid-base regulation – Acidosis – Alkalosis

PROTEINS • Immunity – Antibodies – Antigens Source of energy

Hormones

Protein • RDA – 0. 8 g/kg/day – 10% - 35% of energy intake

Weight Management

The Psychology of Weight Cycling

Surgical Procedures

Weight-Loss Strategies • Eating plans – Be realistic about energy intake – Emphasize nutritional adequacy – Eat small portions – Lower energy density – Remember water – Focus on complex carbohydrates – Choose fats sensibly – Watch for empty kcalories

Weight-Loss Strategies • Physical activity – Activity and energy expenditure – Activity and metabolism – Activity and body composition – Activity and appetite control – Activity and psychological benefits – Choosing activities – Spot reducing

Weight-Loss Strategies • Behavior and attitude – Behavior modification – Become aware of behaviors – Change behaviors – Personal attitude – Support groups

Eating Disorders

Anorexia Nervosa

Bulimia Nervosa

Vitamins

Vitamin B 6 • Other names – Pyridoxine – Pyridoxal – Pyridoxamine • 1998 RDA – Adults (19 -50 years): 1. 3 mg/day • Upper level for adults: 100 mg/day

Vitamin B 6 • Chief functions in the body – Part of coenzymes PLP (pyridoxal phosphate) and PMP (pyridoxamine phosphate) used in amino acid and fatty acid metabolism – Helps to convert tryptophan to niacin and to serotonin – Helps to make red blood cells

Vitamin B 6 • Significant sources – Meats, fish, poultry – Potatoes, legumes, noncitrus fruits – Fortified cereals – Liver – Soy products • Deficiency symptoms – Scaly dermatitis – Anemia (small-cell type) – Depression, confusion, abnormal brain wave pattern, convulsions

Folate

Folate • Neural tube defects – Spina bifida • Heart disease • Cancer • Other names – Folic acid – Folacin – Pteroylglutamic acid (PGA) • 1998 RDA – Adults: 400 g/day • Upper level for adults: 1000 g/day

FOLATE • Deficiency symptoms – Anemia (large-cell type) – Smooth, red tongue – Mental confusion, weakness, fatigue, irritability, headache • Toxicity symptoms – Masks vitamin B 12 -deficiency symptoms

Vitamin B 12 • Deficiency of folate or B 12 produces pernicious anemia

• Other names: cobalamin (and related forms) • 1998 RDA – Adults: 2. 4 g/day • Chief functions in the body – Part of coenzymes methylcobalamin and deoxyadenosylcobalamin used in new cell synthesis – Helps to maintain nerve cells – Reforms folate coenzyme – Helps to break down some fatty acids and amino acids

Vitamin B 12: In Summary • Significant sources – Animal products (meat, fish, poultry, shellfish, milk, cheese, eggs) – Fortified cereals • Easily destroyed by microwave cooking • Deficiency disease: pernicious anemia

VITAMIN B 12 • Deficiency symptoms – Anemia (large-cell type) – Fatigue, degeneration of peripheral nerves progressing to paralysis • Toxicity symptoms: none reported

Vitamin C • Other name: ascorbic acid • 2000 RDA – Men: 90 mg/day – Women: 75 mg/day – Smokers: + 35 mg/day • Upper level for adults: 2000 mg/day

VITAMIN C • Significant sources – Citrus fruits – Cabbage-type vegetables, dark green vegetables (such as bell peppers and broccoli) – Cantaloupe, strawberries – Lettuce, tomatoes, potatoes – Papayas, mangoes • Easily destroyed by heat and oxygen

Vitamin And Mineral Supplements • Who needs supplements?

The Fat-Soluble Vitamins • A, D, E, and K

The Fat-Soluble Vitamins

Water And The Major Minerals

WATER

The Minerals An Overview

Calcium

• Significant sources –Milk and milk products –Small fish (with bones) –Tofu (bean curd), greens (broccoli, chard), legumes

Osteoporosis Healthy vs. Osteoporotic Trabecular Bones