Nutrition: Class Content, Student Questions Winter 2012
Jan 14, 2016
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)