NUTRITION Chapter 8. Nutrition Nutrition is a vitally important component of wellness. It is the science of food and how the body uses it in health and.

NUTRITIONNUTRITIONChapter 8

NutritionNutrition

Nutrition is a vitally important component of wellness. It is the science of food and how the body uses it in health and disease.

Nutrition is about why and how you eat and how the food you eat affects your body and health!

There is a link between lifetime nutritional habits and these diseases: Heart disease Cancer Stroke Diabetes

A HEALTHY EATING PLAN, ALONG WITH A REGULAR EXERCISE PROGRAM, CAN HELP PREVENT SUCH CONDITIONS AND EVEN REVERSE SOME OF THEM!

Foods Are Composed Of:Foods Are Composed Of:

Carbohydrates Proteins Fats Vitamins Minerals Water

ESSENTIAL NUTRIENTS – The nutrients that we must include in our diet. Our body does NOT manufacture them.

Six Classes of Essential NutrientsSix Classes of Essential Nutrients

Three Provide Energy

Carbohydrates4 calories/gram

Supply energy to cells in brain, nervous system, blood

and to muscles during exercise.

Protein4 calories/gram

Repair tissue, help in growth, Supply energy, regulate H2O

Fat9 calories/gram

Supply energy, insulate,Support and cushion organs

Provide for absorption ofFat-soluble vitamins

Six Classes of Essential NutrientsSix Classes of Essential Nutrients

ThreeDO NOT

Provide EnergyBut Are Still Vital

VitaminsInitiate or speed

up chemical reactions in cells.

MineralsHelp regulate

body functions, aid in growth and maintenance

of body tissues.

WaterThe body is about

60% water. Regulatestemperature. Removes

waste products.

NutritionNutrition

Alcohol – Although alcohol is not an essential nutrient, it does provide energy.

7 Calories/gram

Calories are the potential energy for the body to produce work.

One Kcal represents the amount of heat it takes to raise the temperature of 1 kg of water 1 degree Celsius.

Essential Nutrient -CarbohydratesEssential Nutrient -Carbohydrates

Are organic compounds composed of carbon, hydrogen and oxygen.

Found mostly in plant sources. The only animal source is milk.

CHO are our brain food and some cells in the nervous system only use CHO as fuel. They do not utilize fat.

CHO also used during high-intensity exercise. AT LEAST 55% of our total calories should come from CHO,

with no more than 10-15% of these from simple CHO sources.

They are classified as simple or complex. Simple are sugars, complex are starches

or fiber.

Where do we get Carbohydrates?Where do we get Carbohydrates?(CHO)(CHO)

Most important sources of CHO are plant foods – fruits, vegetables, and grains.

Milk and milk products do contain CHO. Meat, fish and poultry do not have CHO. You need:

6-11 servings /day of grain foods (bread, cereals, pasta, rice)

2-4 servings of fruit 3-5 servings of vegetables

FiberFiber

Classified as soluble or insoluble. Soluble comes from grains, fruits, and vegetables.

Sources: pears, apples, prunes, oat, oranges, zucchini Adds bulk to the contents of the stomach, prolongs full feeling, slows the

absorption of sugars, so blood sugar rises moderately. Soluble fibers help lower blood cholesterol levels, diabetes.

Insoluble fiber include bran (outer layer of wheat/corn), the skins of fruit and root vegetables, and leafy greens.

Adds bulk to the contents of the intestine. Aids in passage of food through the digestive tract. Helps to prevent constipation by binding with water. Reduces chances of colon cancer, hemorrhoids, diverticulosis (inflamed pouches on the walls of the intestines).

Recommendation 20-35 grams of fiber per day. Increase fiber gradually to avoid bloating, gas, cramps. Also drink extra water to aid elimination.

Fiber adds no calories to your diet. There is no fiber in meat, fish, poultry, milk, milk products and eggs.

Essential Nutrient -FATSEssential Nutrient -FATS

The most concentrated source of energy. We store 50 times more energy in the form of fat, than in CHO.

There are 3500 calories in 1 pound of fat. The body burns fat as an energy source for periods of rest and low

to moderate physical activity. About 70% of the energy we need comes from fat, 30% from glucose, except for high intensity work.

Function of fats: Insulation Cushion body organs Provide energy Vitamin storage (fat soluble A, D, E, K) Add flavor and texture to foods.

Some fat is invisible, as it is tucked in and around our organs. It is a part of every cell membrane. Brain tissue is also rich in fat.

Fat RecommendationsFat Recommendations

Balance must occur to get the right amount of fat in your healthy eating plan. Too much – risk of obesity, diabetes, heart disease, cancers Too little – infants and children do not grow, not able to absorb

A, D, E, K that help with vision, smooth skin, immune system and reproductive organs

Recommended that <30% of total calories come from fat sources, with no more than 7-10% from saturated fat, up to 10% from polyunsaturated fats, and up to 20% from monounsaturated sources. For 2000 cal./day that would be 600 calories or fewer from fat

and 200 calories or fewer of that from saturated fat. Average American consumes 33% (or 75 grams) of calories

from fat.

Types of FATSTypes of FATS

Triglycerides are the most abundant type of fat – 98% of the fat eaten and stored in the body.

Triglycerides are composed of a glycerine molecule (an alcohol) plus three fatty acid chains. Fatty acids are the building blocks of fats.

Fatty acids are made up of a chain of carbon atoms with oxygen attached at the end and hydrogen atoms attached along the length of the chain.

If every bond of carbon is attached to a hydrogen, it is saturated. If not all the available bonds are connected to hydrogen, they

(carbon) form double bonds and are unsaturated fats. Monounsaturated Fatty Acids Polyunsaturated Fatty Acids

Come from plant sources Liquid at room temperature

CholesterolCholesterol

Is a type of fat (sterol) found in animal products only. Also manufactured in the body in the liver. Cholesterol does help enable nerve to send messages back

and forth; protects the integrity of cell membranes; helps to absorb Vit. A,D,E,K,; is a base to build hormones such as estrogen and testosterone.

But. . . high levels of cholesterol are linked to coronary artery disease.

RDA for dietary cholesterol is less than 300 mg./day.

FatsFats

Monounsaturated Fatty Acids – Have one double bond between the carbon atoms. Sources: Avocados, canola oil, cashew nuts, olives, olive

oil, peanuts, peanut oil, peanut butter, almonds, pecans Polyunsaturated Fatty Acids – Have two or more

double bonds. Sources: Corn oil, cottonseed oil, filbert nuts, fish,

safflower oil, sunflower oil, soybean oil, walnuts. Sources of Saturated Fats – Animal flesh, dairy

products, coconut, palm, and palm kernel oil, baked goods, Crisco, butter. Saturated Fats have a high melting point and are solid at

room temperature.

Omega-3 Fatty AcidsOmega-3 Fatty Acids

A form of polyunsaturated fat, found in many kinds of fish.

Promotes heart health. May prevent blood clots, aids heart to beat in a steady rhythm, reduces BP and risk of heart attack and stroke.

Recommended to have two or more servings of fish/week. Examples: salmon, tuna, trout, mackerel, sardines and anchovies.

Plant sources include dark green leafy vegetables, walnuts, canola oil and flax seeds.

Choose SensiblyChoose Sensibly

HYDROGENATIONHYDROGENATION

The process of adding hydrogen to an oil to improve the texture of foods and increase the shelf life. (Trans Fatty Acids)

Turns a liquid into a solid. Example: vegetable oil converted to margarine. Turns the double bonds in unsaturated fats to single bonds, thereby

increasing the degree of saturation and producing a more solid fat. Trans fats are found in cookies, crackers, fried chicken, peanut butter, pies,

cakes, French fries and many more. “Studies have shown that gram for gram, trans fats are more harmful than

saturated fats.” Trans fat connected to development of heart disease. (Raises LDL, lowers

HDL). Heart disease risk could be cut in half by reducing trans fats by 4 grams/day.

Read the nutritional labels – look for partially-hydrogenated vegetable oils, which tells you it has trans fat in it!

Choose liquid oils over margarine or shortening for cooking. Look for trans-free soft margarine over stick margarine.

Total, Saturated, and Trans Fat Total, Saturated, and Trans Fat Content of Selected FoodsContent of Selected Foods

0

5

10

15

20

25

30

To

tal

fat

gra

ms

pe

r s

erv

ing

French fries Doughnut Pound cake Potato chips Candy bar Milk (whole)

Other fats

Trans fat

Saturated fat

SOURCE: Food and Drug Administration

Choose SensiblyChoose Sensibly

Essential Nutrient -ProteinEssential Nutrient -Protein

Protein comes from the Greek word, protos, meaning “of prime importance”.

Proteins are a major component of all plant and animal tissues, second only to water.

Our bodies constantly assemble, break down and use proteins.

When we eat more protein than we need, the excess is either used to make energy or stored as fat.

ProteinProtein

Protein mainly associated with animal foods – beef, chicken, fish, or milk.

But, plant foods also have protein. Dried beans and peas, grains, nuts, seeds and vegetables.

If diet lacks protein (starvation), body will break down body tissue, (muscle) and use it as a protein source for brain, lungs, and heart. (muscle wasting)

But, a more common problem is excess intake of protein. If your eating plan has more protein than needed, it is stored as fat. Thus, protein supplements or eating high-protein diets as a means of increasing muscle mass may instead add to body fat.

Uses of ProteinUses of Protein

Proteins from foods are broken down into amino acids by digestive enzymes.

Body has 20 different amino acids in foods to choose from when building sequences of AA.

9 of the amino acids are “essential” because they cannot be manufactured in the body, only obtained through foods.

Body can manufacture the other “nonessential” 11. When AA link together to form a protein, their characteristics

work together to determine their specific function.

PROTEINPROTEIN

COMPLETE PROTEIN – High quality protein that provides all nine essential amino acids. Examples: Meat, poultry, fish, eggs, milk, cheese, soybeans Plant sources are usually low in 1 or 2 amino acids.

INCOMPLETE PROTEIN – Low quality protein that supply only some of the 9 essential proteins. Examples: Beans, peas, nuts Come from plant sources. Foods can be mixed and matched to produce complete proteins.

Example: Peanut butter sandwich on whole wheat; rice and beans; cheese sandwich on whole wheat; yogurt with nuts.

Protein RequirementsProtein Requirements

Typical American diet contains more than adequate amounts of protein.

Need around 15% of total calories from protein or 0.8-1.0 grams/kg of body weight. (0.4 grams/pound)

On a 2000 calorie/day plan that would be about 300 calories (4 cal./gram)

About 2/3 of protein intake in the American diet is from animal sources, also high in saturated fat/cholesterol.

175 lb. man needs about 63 grams/day. This would be two or three 3-ounce servings of lean meat, fish, poultry. (21 grams/3-ounce serving)

Who Needs Extra Protein?Who Needs Extra Protein?

Anyone who is building new tissue quickly needs more than 0.8 grams.

Infants many need as much as 2.0 grams/kg Adolescents need as much as 1.2 grams/kg Pregnant women need an extra 10 grams/day. Those who are nursing

need an extra 15 grams/day in the first 6 months. Injuries may increase your protein needs, especially if there has been a

lot of blood loss, as the protein is needed to make new hemoglobin. Athletes?? Research suggests that athletes easily meet their

requirements – about an additional 0.5-0.8 gr./kg per day in their normal diet.

You cannot force your body to build muscle by pumping in more protein than you need, any more than you can make your car run faster by adding more gas to a full tank. Extra protein does not build muscles; only regular workouts fueled by a mix of nutrients can do that!!

Protein Requirements for Protein Requirements for AthletesAthletes

For resistive training athletes – 1.7 to 1.8 gr./kg For endurance athletes – 1.2 to 1.4 gr./kg. Average American consumes almost twice as much protein as they

need, so most athletes already get enough. Consuming larger than normal amounts of protein does not enhance

physical performance, as that is not the function of protein. Protein supplements???? – If excess protein means excess calories,

then fat weight, not muscle weight is gained. Purified protein supplements can contribute to calcium losses and

therefore harm bone health. Excess protein means excess nitrogen that must be excreted, a risk for

dehydration. Supplements of some single amino acids can interfere with absorption of

other amino acids.

THUS A HEALTHY DIET WILL FUEL YOUR EXERCISE!

Essential Nutrient - VITAMINSEssential Nutrient - VITAMINS

Vitamins are organic (containing carbon) compounds required in small amounts to regulate cellular functions.

Vitamins do not provide energy, but help to release stored energy in CHO, fats, protein. Vitamins also critical in production of red blood cells and maintenance of nervous, skeletal and immune systems. Vitamins prevent nutritional deficiency diseases and promote healing and good health.

Most are obtained through the diet, except for Vitamin D (obtained through sunlight) and Vitamin K which the body can produce from bacteria in the intestines.

Humans need 13 vitamins. They are classified as fat-soluble or water-soluble.

Fat-soluble (dissolve in fat) are A, D, E, K and are stored for long periods in fat tissue and liver. Over-consumption can lead to toxic effects.

Water-soluble are 8 B-complex vitamins and C. They are absorbed directly into the blood, used or excreted. Need to be replaced frequently.

B-complex include biotin, folate, niacin, pantothenic acid, riboflavin, thiamine B6, and B12

Vitamin Sources are abundant in fruits, vegetables and processed foods such as cereals which have been enriched with vitamins.

Limit cooking to preserve nutrients and eat fresh fruits/veges when possible.

Who Needs Extra Vitamins?Who Needs Extra Vitamins?

Medications – Some medications interact with vitamins, by increasing or decreasing the effectiveness. Birth control pills may inhibit absorption of the B vitamins (essential for normal functioning)

Pregnancy – Especially Vit E (create new tissue), C Riboflavin (protects against cleft palate or a deformed heart), folate (spinal cord defects), B12.

Vegan Diet – Hard to get enough Vit. D when all foods from animal sources are deleted.

Age – Older population do not absorb some vitamins as well. Smokers – Need extra Vitamin C.

ANTIOXIDANTSANTIOXIDANTS

Substances that help prevent harmful effects caused by oxidation within the body.

Free radicals or “oxygen free radicals” are unstable elements formed when the body uses oxygen or breaks down certain fats or protein as a normal part of metabolism.

Cigarette smoke, radiation (x-rays), alcohol, heat and certain pollutants also produce free radicals.

This unstable molecule is missing an electron and will react with any molecule it encounters to take an electron. This damages cell membranes and mutates genes. This can lead to aging, cancer, CVD, and degenerative diseases such as arthritis.

Antioxidants react with free radicals and donate lost electrons. They help by blocking the formation and action of free radicals and repair the damage they cause.

Fruits and vegetables are rich in antioxidants! Examples: Vit. C, A (beta-carotene), E and selenium. It is best to get the antioxidants from foods, not supplements.

Antioxidants Donate Electrons Antioxidants Donate Electrons and Stabilize Free Radicalsand Stabilize Free Radicals

AntioxidantsAntioxidants

The recommended daily allowance (RDA) for vitamins is based on what is needed to prevent vitamin-deficiency diseases.

Vitamins C and E may play a preventive role in prevention of heart disease and cancer.

Vit. C may be helpful for smokers, as Vit. C helps to disarm free radicals caused by smoking.

Vit. E may help to disarm free radicals in LDL, thus less heart disease.

Vit. E may also help as an antioxidant in the lungs.

PHYTOCHEMICALSPHYTOCHEMICALS

Phytochemicals means plant chemicals and are found only in plant food. They are not vitamins or minerals, but are a compound found to help prevent chronic diseases, especially cancers.

There are hundreds, maybe thousands of phytochemicals in fruits and vegetables. Some examples - Allyl Sulfides – garlic, onions; Isoflavones – soybeans; Polyphenols – green tea, grapes; Saponins – beans and legumes.

Antioxidants are a particular type of phytochemical. See phytochemical document in IVC library

Essential Nutrient-MINERALSEssential Nutrient-MINERALS

They are inorganic (non-carbon containing) substances that exist freely in nature. They aid in growth and maintenance of body tissues, normal heart rhythm, body water supplies, acid-base balance of the blood and nerve impulse conduction.

There are at least 17 essential minerals. Major Minerals (required in amounts exceeding 100 mg) –Calcium, phosphorous,

potassium, sulfur, sodium, chloride, and magnesium. Trace minerals (required in smaller amounts) include fluoride, iron, selenium, zinc,

arsenic, boron, chromium, cobalt, copper, iodine, manganese, molybdenum, nickel, silicon, and vanadium.

Minerals most commonly lacking in the diet are iron and calcium. Sodium, potassium and chloride are the primary minerals lost through

perspiration. Potassium is essential for maintenance of the heart beat– found in citrus fruits/juices, bananas, dates, nuts, fresh vegetables, meat, and fish.

Iron deficiency leads to anemia. Iron is an essential part of hemoglobin. Calcium deficiency leads to osteoporosis.

Essential Nutrient -WATEREssential Nutrient -WATER

The major component of both foods and the human body. Our body is about 60% water, a sizeable amount is stored in muscle and some in

fat. 62% is found in cells, while 38% is extra-cellular. – blood, synovial fluids in joints, spinal cord.

We can only survive a few days without water. Helps regulate body temperature. Sources: Fluids we drink but also in solid foods, especially fruits and

vegetables. Metabolism of nutrients also releases water. You lose water each day in urine, feces and sweat and through evaporation

in your lungs. Recommendation: You should consume around 2 liters or 8 cups of

fluid/day. Additional fluids are needed in hot climates or during physical activity. Drink before, during, and after a workout., as thirst is a sign of dehydration. Severe dehydration can lead to weakness and even

death.

Food is fuel for life.Food is fuel for life.Your choices impact how the body responds.