Nutrition: Nutrients, This or That, Q & AWinter 2013
NutrientsNutrients are substances the body needs to live
Humans need six nutrientsThree contain energy (calories)Three do not contain energy
Energy-Containing NutrientsCarbohydrates
4 calories per gram
Protein4 calories per gram
Fat9 calories per gram
Image source: public domain
Game: Eat This, Not That
Nutrients Without EnergyVitamins
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 SchmitaminsFat-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
Vitamins Schmitamins – Your TurnWater-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 vegans eat fish?
A: Vegans do not eat fish. In fact, they do not consume any products derived from animals, instead consuming only a plant-based diet.
No beef, pork, chicken, turkey, fish
No eggs, cow’s milk, goat’s milk, sheep’s milk
Grains, vegetables and fruits
Check supplement bottles for animal-based products: fish oil, gelatin
Student Question: What makes cheese and milk bad for our
health?Cheese and milk are rich sources of complete protein
Milk is a good source of calcium and Vitamin D
Cheese is a good source of calcium
Student Question: What makes cheese and milk bad for our health?
Disadvantage: some individuals have lactose intolerance, which results in gastric distress after milk & cheese consumption
Disadvantage: whole milk, many cheeses are high in saturated fat, so moderate to heavy consumption can increase risk for weight gain and higher blood fats
Student Question: What makes cheese and milk bad for our health?
Disadvantage: some individuals are intolerant to gluten; since some cheeses are made by bacterial cultures grown on rye, there could be gluten issues; additives to cheese may also trigger problems
Disadvantage: many cows are given recombinant bovine growth hormone (rBGH) to increase milk output; some research points to an increase in animal lameness and infertility among those animals receiving rBGH
Student Question: Are vegetarians at greater risk for illnesses due to
pesticides?Great question!Pesticide Action Network of America, Oakland,
released a report in October 12 stating that the billion pounds of pesticides used across the U.S. have contributed to a variety of serious health issues: cancer, autism, obesity, birth defects, early puberty, asthma.
Vegetarians do not necessarily eat a lot of vegetables
After a quick search, I did not find a link
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: Isn’t it better to consume a balanced diet with both meat and veggies (more veggies than meat) than completely cutting meat or completely cutting veggies out of the diet?
A discussion question!
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?
NutsFiber; 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 flounderOmega-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, antioxidantsBok choy preparation video
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 consumerPreservativesSweeteners, flavoringsFat replacersEmulsifiers, thickenersColor additivesList 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 nitriteFound in salty, processed meat productsWorld Cancer Research Fund, May 2011: processed
meats too dangerous for human consumption (totalhealthbreakthroughs.com)
Saccharin, aspartame, Acesulfame-KBeverages, snack foods, dairy products, gums, soups, snacksIncreased cancer risk
Student Question: What food chemicals should we look out for?
CaffeineAddictiveStimulant properties
OlestraFat substitute in snack chipsDigestive problemsReduce absorption of some fat-soluble vitamins
Food dyesBlue 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 syrupBeverages, cereals, candy, cookies, condiments Increases sweetness of food productsConsumers not consuming less sugarConnection 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 benefitsIncreased endorphins
in the brainIf food allergies are
present, physical relief
Student Question: What benefits does fasting have?
Keep in mind:Liver, kidneys, lungs “detoxify” blood 24/7Brain needs glucose
No glucose = fat & protein sources removed from bodyFasts meant generally for short term
Metabolism may shift to adapt to starvation modeRegistered dietician or naturopathic physician may help reduce
risks
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