Transcript Image source: public domain

Nutrition: Class Content, Student
Questions
Winter 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
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
Student Question: How does blood type effect
what foods you should or shouldn't eat?
• Premise:
– Type O = include meat, no
dairy or wheat
– Type A = vegetarian, no
dairy
– Type B = omnivore, with
dairy, no grains
– Type AB = specific meats,
grains OK, some dairy OK
– Lectin proteins in foods
may trigger clotting in
people based on blood type
Student Question: How does blood type effect
what foods you should or shouldn't eat?
• News: In 1/2011 U Penn found Adamts 7
gene had protective cardiovascular risk if
subject had Typo O blood; editorial with
article questions direct applicability of
findings
Student Question: How does blood type effect
what foods you should or shouldn't eat?
• Concerns about program:
– Typos on “criticisms” webpage
– Critics cited on own web page as, “acolytes of other dietary
systems, fellow diet book authors, and individuals who are
fiercely opposed to naturopathic medicine”
– Failure to provide much scientific support for statements
– If lectins were responsible for clogging vessels, wouldn’t
there be a documented connection by now?
Michael Klaper, MD, Health101.org
Student Question: How does blood type effect
what foods you should or shouldn't eat?
• Concerns with program:
– Counsels those with Type B that they may have to
introduce dairy slowly (if lactase deficient, could
cause cramping)
– Other primates with varying blood types eat similar
diets
– Book states Typo O is oldest blood type, but
scientific resources state Type A is oldest type
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 adapt to “starvation” mode
– Registered dietician or naturopathic physician
may help reduce risks
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: How do some of the fad diets
impact the body? Any favorite diets?
• 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? Any favorite diets?
• Acute symptoms:
–
–
–
–
–
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? Any favorite diets?
• 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 are your favorite/ 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 your favorite/ 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 your favorite/ 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 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, including high-intensity
exercise
• Include lean protein and/or fiber with most meals
• De-centralize meat on the plate
Student Question: Are there any
favorite dieting “tricks?”
•
•
•
•
Chew food thoroughly
Avoid misery
Drink water regularly
Assess alcohol
consumption
• Use smaller plates
• Make dietary change a
lasting lifestyle change
Student Question: What's the real risk potential
of mercury poisoning from eating fish?
• Symptoms of mercury poisoning:
– Rash
– Wide mood swings
– Vision disturbance
– Motor impairment
– Weakness
– Numbness
– Children most sensitive
• NRDC wallet card
• FDA Info
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 meat 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
–
–
–
–
–
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)