Transcript Nutrition: Nutrients, This or That, Q & A

Nutrition: Nutrients, This or That, Q & A
Fall 2012
Nutrients
 Nutrients are substances the body needs to live
 Humans need six nutrients
 Three contain energy (calories)
 Three do not contain energy
Energy-Containing Nutrients
 Carbohydrates
 4 calories per gram
 Protein
 4 calories per gram
 Fat
 9 calories per gram
Image source: public domain
Game: Eat This, Not That
Nutrients Without Energy
 Vitamins
 Organic substances found in
plant and animal sources
 A, C, D, E, K, & B vitamins (8
of them)
 Minerals
 Inorganic substances found
in many of the body’s
structures (teeth, bones,
muscles, blood cells, etc)
 Examples: calcium, sodium,
iron, chromium, potassium
Vitamins Schmitamins
 Fat-soluble
 Water-soluble
 The fat cat is in the attic (OR)
 (The) FAT (cat is in the) ADEK
 Fat-soluble vitamins are Vitamins A, D, E, K
Turn
Water-Soluble Vitamins (B
Vitamins)
• Vitamin B1 = Thiamine
• Vitamin B2 = Riboflavin
• Vitamin B3 = Niacin
• Vitamin B5 = Pantothenic Acid
• Vitamin B6 = Pyridoxine
• Vitamin B7 = Biotin
• Vitamin B9 = Folic Acid
• Vitamin B12 = Cobalamin
Vitamins Schmitamins: Results
Student Question: Do we need all
vitamins? A combination?
 A: We need all vitamins. What one person needs, however,
will differ from another person based on their dietary
behaviors.
 Example: person who consumes many fruits & vegetables vs
“fast food” eater
 Example: a person with nutrient absorption issues may need
larger doses than average individual
Student Question: Do we need all
vitamins? A combination?
 Common dietary needs are those vitamins found in fruits &
vegetables since many of us do not consume enough
 Recommendations:
 RDA = Recommended Dietary Allowances
 AI = Adequate Intake, if no RDA value set
 UL = Upper Limit (highest intake without negative side effects)
Student Question: If calories convert to energy,
how do things like low calorie energy drinks
provide energy?
Student Question: How are things like guarana
and taurine converted in the body and made into
extra energy?
Student Questions: Energy
• “Energy:” calories or
alertness?
• Energy drinks = sugar and
caffeine (sugar = energy,
caffeine = alertness)
• Taurine: amino acid that
interestingly activates GABA
receptors (inhibitory)
– Might actually be linked to
energy drink “crash”
– More research needed on
energy drinks & brain for
conclusions
Student Question: How are things like guarana and
taurine converted in the body and made into extra
energy?
 Guarana: contains caffeine, so can provide acute stimulant
effects (improved cognition, reduced fatigue, appetite
suppression)
 Main issues occur when individuals have sensitivities to
stimulants, or mix beverages with other substances (alcohol,
stimulants)
Student Question: What are most valued "Superfoods"
to include in one's diet?
 Brightly-colored berries
 Raspberries, blueberries,
blackberries, strawberries
 Vitamin C, fiber, water,
antioxidants, low calorie
 Freeze for eating in winter
 Beans
 Black beans, lentils,
edamame
 Fiber, protein, omega-3 fatty
acids
 Mix with salads
Student Question: What are most valued "Superfoods"
to include in one's diet?
 Nuts
 Fiber; plant sterols to
reduce cholesterol;
omega-3 fatty acids for
heart health
 Mixed in salads makes
texture interesting
Student Question: What are most valued "Superfoods" to
include in one's diet?
 Salmon and flounder
 Omega-3-rich foods for heart health; flounder is generally
low in mercury and may help prevent cancer
 Salmon: sugar, lemon rind, salt, pepper--dry rub, let chill
for 1-2 hours, roast
 Brightly-colored vegetables (leafy greens, peppers,
tomatoes, etc)
 Vitamins, fiber, antioxidants
 Bok choy preparation video
Student Question: What are the nutritional
differences in fruits and vegetables?
 Both have nutrients
 Generally, vegetables
are favored over fruits
 Sugar content in fruits
 Fructose
 Too much = fat storage
 Slower absorption rate
Student Question: What are the nutritional
differences in fruits and vegetables?
 Both have nutrients
 Generally, vegetables
are favored over fruits
 Sugar content in fruits
 Fructose
 Too much = fat storage
 Slower absorption rate
Student Question: Is a
vegetarian diet healthy?
 Vegetarian diets can
be “healthy” or
“unhealthy”
 Whole foods: grains,
vegetables, fruits,
herbs
 Fried tofu, mashed
potatoes with butter,
mac and cheese, candy
Student Question: What foods are
low-calorie but also filling?
 Carbohydrate-based foods are usually digested more quickly,
resulting in hunger
 Since the body needs carb as its primary energy source, cutting
isn’t terribly helpful
 Complex carbohydrates take longer to digest than simple
carbohydrates
 Brown (instead of white) rice
Student Question: What foods are
low-calorie but also filling?
 Foods higher in fiber tend to take longer to digest
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Whole grains (barley, bran flakes, oatmeal)
Nuts & seeds (almonds, flax seeds, pistachios)
Fruit (raspberries, pear, strawberries, prunes)
Legumes (lentils, black beans, split peas)
Vegetables (peas, greens, corn, artichoke)
Student Question: What foods are
low-calorie but also filling?
 Water-based foods: soups/broths
 Leafy green vegetables
 Including protein and healthy fats with
carbohydrate at meals can slow digestion
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Eggs
Fish
Chicken
Tofu
Almond butter/peanut butter
Avocado
Student Question: What Harms
Might Vitamins Cause the Body?
 WebMD shows RDA or
AI, and UL values for
vitamins and minerals
 Dangers are usually
associated with
megadoses
 Besthealth
Student Question: What food chemicals should we
look out for?
 Challenge: People have varying sensitivities
 Challenge: Often, the issue is accumulation rather than one
dose at a given time
 Challenge: Combinations of chemicals
 Challenge: chemicals used for a variety of attractive
purposes
 Challenge: some chemicals are naturally occurring
(estrogenic foods)
Student Question: What food chemicals should we
look out for?
 Challenge: Chemicals used for a variety of purposes
attractive to consumer
 Preservatives
 Sweeteners, flavorings
 Fat replacers
 Emulsifiers, thickeners
 Color additives
 List at FDA
Student Question: What food chemicals should
we look out for?
 Guideline: the more
processed the food,
the more chemicals
present
 Guideline: shopping
around the perimeter
of a grocery store
usually the healthiest
approach
Student Question: What food chemicals should we
look out for?
 Per Center for Science in the Public Interest
 Sodium nitrite
 Found in salty, processed meat products
 World Cancer Research Fund, May 2011: processed meats
too dangerous for human consumption
(totalhealthbreakthroughs.com)
 Saccharin, aspartame, Acesulfame-K
 Beverages, snack foods, dairy products, gums, soups, snacks
 Increased cancer risk
Student Question: What food chemicals should we
look out for?
 Caffeine
 Addictive
 Stimulant properties
 Olestra
 Fat substitute in snack chips
 Digestive problems
 Reduce absorption of some fat-soluble vitamins
 Food dyes
 Blue 2, Green 3, Orange B, Red 3, Yellow 5, et. Al.
 Candy, baked goods, beverages
Student Question: What food chemicals should we
look out for?
 High fructose corn syrup
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Beverages, cereals, candy, cookies, condiments
Increases sweetness of food products
Consumers not consuming less sugar
Connection to corn allergies?
Metabolic problems? (insulin resistance)
 Bisphenol A in cans, plastics (cancer, reproductive health, CV
disease)
Student Question: What benefits
does fasting have?
• Fasting: willfully
restricting food
and/or beverage
consumption
• Various reasons
throughout history:
spiritualism, religion,
therapy, famine
• Practice empties the
colon
Student Question: What benefits
does fasting have?
 Benefits:
 Sense of control, other
psychological benefits
 Increased endorphins
in the brain
 If food allergies are
present, physical relief
Student Question: What benefits
does fasting have?
 Keep in mind:
 Liver, kidneys, lungs “detoxify” blood 24/7
 Brain needs glucose
 No glucose = fat & protein sources removed from body
 Fasts meant generally for short term
 Metabolism may shift to adapt to starvation mode
 Registered dietician or naturopathic physician may help reduce
risks
Student Question: How do some of the fad diets
impact the body?
 Most diets feature a
calorie restriction,
which results in
weight loss
 Many diets also
promote physical
activity, which also
results in weight loss
Student Question: How do some of the fad diets
impact the body?
 Acute symptoms:
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GI distress
Gas
Fatigue
Emotional upset
If stimulant pills:
palpitations, nervousness
 Chronic symptom:
 Adaptation to caloric
restriction
Student Question: How do some of the fad diets
impact the body?
 No favorites: use what works, what makes nutritional sense,
what is likely to last
 That acknowledged, I appreciate programs like Weight
Watchers that promote lifestyle change, provide education
& support
 Least favorites: anything involving pills, powders, processed
items
 Guilty pleasure
Student Question: What would you say are the
most valuable (if any) supplements to take?
 Depends on a person’s individual circumstances (diet,
activity, general health)
 First & foremost: improve diet
 Fat-soluble vitamins (A, D, E, K) = careful with megadoses
 Multivitamin
 Lactobacillus for gut health
Student Question: Are there any
favorite dieting “tricks?”
 When tempted to eat something off the “diet,”
busy yourself with something - a chore, a walk, a
drive, etc.
 Recording food and beverage consumption
(annoying, can improve awareness)
 Regular physical activity, include high-intensity
exercise
 Include lean protein and/or fiber with most meals
 De-centralize meat on the plate
 Chew food thoroughly
Student Question: Are there any
favorite dieting “tricks?”
 Avoid misery
 Drink water regularly
 Assess alcohol
consumption
 Use smaller plates
 Make dietary change a
lasting lifestyle change