Transcript Health and Nutrition

Health and Nutrition
Energy Content of Food
– Carbohydrates
• 4 kilo-calories (kcal/Cal) per gram
– Protein
• 4 Cal
– Fat
• 9 Cal
Uses of Energy
• Basal Metabolic Rate
– Resting State
– Energy required to to carry out normal body
functions
• Respiration
• Blood flow
– Adult Male
• 1800 Cal
• 1300 Cal
Uses of Energy II
• Thermic Effect
– Production of body heat
• Body heat rises by as much as 30% during digestion and
absorption of food
• Physical Activity
– Varies and depends on the duration and intensity of the
exercise
• Sedentary person may need 30-50% more kilocalories
• An active person may require 100% more kilocalories
Fats
• Comes in different forms
• The most important from an energy
standpoint is triacylglycerol
• Saturated
• Monounsaturated
• Polyunsaturated
Fats
• Current US Diet (42% of kilocalories)
– 7 % Polyunsaturated
– 19% Monounsaturated
– 16% Saturated
• Goal (30% of kilocalories)
– 10% Polyunsaturated
– 10% Monounsaturated
– 10% Saturated
• Cholesterol
– Current: -600mg/day
– Goal: -300mg/day
Essential Fatty Acids
• Linoleic & Linolenic Acids
– Should be about 2% of calories
• Deficiency in the Essential Fatty Acids
– Scaly Dermatitis (Dandruff)
– Hair Loss
– Poor Wound Healing
Fat--The Trap
• One cup of 1% “low fat” milk
– Contains
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8g protein = 32 Cal
11 g carbohydrate = 44 Cal
2.6 g fat = 23.4 Cal
Total Cal = 94 Cal
– Fat will provide 25% of Cal even though there is only
• Now look at some of the foods that you eat
everyday--particularly from the vending machine
and tell me what you see
Carbohydrates
• Remember
– Monosaccharides (Simple Sugar)
• Glucose
Fruits, sweet corn, corn syrup, honey
• Fructose
• Disaccharides (Simple Sugar)
• Sucrose
• Ordinary table sugar
• Lactose
• Milk
Carbohydrates II
• Polysaccharides
• Most often are polymers of glucose
• Do not have a sweet taste
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Grains
Potatoes
Dried peas and beans
Vegetables
Carbohydrates III
• Fiber (20-25g/day)
• Non-digestible carbohydrates
• Cellulose, Lignin, Pectin
• Whole grain cereals and breads, fruits, vegetables, legumes
• Provides no energy, but has several beneficial effects
• Draws fluid into the large intestine increasing bowel
movement
• Softens stool
• Reduces constipation and hemorrhoid formation
• Absorption of toxic compounds, including certain
carcinogens (cause cancer)
• Interferes with mineral absorption (fat-soluble
vitamins)
Carbohydrates IV
The Truth
• High Diets in Sucrose does not lead to diabetes or
hypoglycemia
• Leads to the question, what is the cause of diabetes and
how does it work? Would you want to take that risk?
• Not inherently fattening
• Taken in excess amounts, the body stores
carbohydrates as fats
• Taken in excess amounts leads to dental decay
• Current = 48% of total calories
• Goal = 58 % of total calories (emphasis on
polysaccharides and fiber)
Proteins I
• Provides the essential amino acids
• Amino acids that cannot be synthesized in the body at
an adequate rate
• Arginine and histidine are reqired during rapid tissue growth of
childhood or recovery from illness
• Provides nitrogen balance in the human body
• Occurs when the amount of nitrogen consumed equals
the amount of nitrogen excreted (in urine, feces and
sweat)
• Excess protein is deaninated and the resulting
carboskeletons provide energy or Acetyl COA for
fatty acid synthesis
Proteins II
• Animal Proteins
• Egg (100 biological values (minus yolk))
• Beef (100 biological value
• Measure of quality--ability to provide essential
amino acids required for human tissue proteins
• Fish (87)
• Milk (85)
Proteins III
• Plant Proteins
• Soybean mean (67)
• Potato (67)
• Whole wheat Bread (30)
• Vegetarians should combine different foods to get
the necessary amount that you would find in animal
proteins
Minerals
• Calcium
• Lack of calcium can lead to the “silent thief”
• Osteoporosis
• Progressive loss of bone mass that occurs in the elderly of
both sexes
• However, predominantly found on post-menopausal
women
• 1.3 million of the 2 million fractures are directly due to
osteoporosis
• 1500 mg of calcium recommended per day
Minerals
Sodium, Potassium & Chloride
• Sodium
• Regulate pH and maintain osmolarity
• Relation between sodium intake and hypertension
• Research still goes on
• Americans consume about 12 grams of salt per day
• Potassium and Stroke
• Diet low in sodium but high in potassium is associated
with the lowest blood pressure and lower frequencies in
stroke
• Blood vessel bursting in the brain