Download File - Logan Class of December 2011

NUTRITION 1 – 9/12/07
What is Nutrition
The science of food, nutrients in food, action, interaction, the balance and the relationship of
health and disease of nutrients. The process by which we ingest, digest, and excrete nutrients.
Everything in the food and everything we do with the food.
Food provides us with the energy and nutrients are obtained from food.
Essential Nutrients
If omitted from the diet, there will be a price to pay (a decline in the health of the individual may
occur). If omitted and later restored before permanent cellular damage, the aspects of the
damage can be reversed.
Poor Diet
Poor Diet is associated with increased risk factors for certain disease (heart disease,
hypertension, diabetes). Those 3 things (heart disease, hypertension, diabetes) account for
almost 2/3 of all deaths in the USA. Poor nutrition can play a role in some anemia. Vitamin
deficiencies and toxicities are nutritionally related. Nutrition does not play a role in some
diseases (ex.-Down’s syndrome). There are also those in the middle (some relation to nutrition).
Nutrients as Medications
Nutrients can be used as medications. Niacin is a vitamin that is used to lower cholesterol.
Pyridoxine (B6) is used with MS and PMS.
Ex. -- A yeast infection in females can be due to destruction of the normal flora from taking an
antibiotic. The normal flora in the vagina decreases with prolonged antibiotic use and allows the
yeast to overgrow. Before medication, yogurt was put in the vagina (yogurt has the same
bacteria as the lining of the vagina).
2 factors affect health more than diet: 1). Smoking 2). Excess Alcohol…These 2 are actually
more influential on overall health than diet.
Classes of Nutrients
Carbohydrates, Lipids, Proteins, Vitamins, Minerals, Water = 6 essential nutrients
Carbohydrates: Are composed of carbon, hydrogen and oxygen. We get 4 Kcal/gram. Glucose
is our primary source of energy. If we don’t ingest enough, our body will make it (fats first and
then proteins). Starvation is defined as relying on proteins for glucose production. The body
will attempt to conserve glucose. One of the ways to conserve glucose is to pass out. The brain
requires a lot of glucose, so the body will pass out and then go into a coma.
Lipids: Have less oxygen and yield more calories (9 Kcal/gram). Lipids have 3 carbon
glycerol molecule with fatty acid attached. The molecule is called triglycerides. Triglycerides
are stored as an energy source. Fat under the skin is triglyceride. We will store more and
produce more in the winter months. Lipids come in saturated and unsaturated form (solid vs.
liquid at room temp). Plant oils are liquid vs. animal fat – solid at room temperature.
Some unsaturated FA’s are essential FA’s (not produced by body). On average we have 3x
as much essential FA’s. Most often this deficiency occurs in starvation.
Proteins: The only nutrients with nitrogen. They are the building blocks of all cells (muscle,
bone, cell membranes, immune system cells, etc). They contain 4 Kcal/gram. Proteins are
composed of amino acids. There are 20 amino acids with 9 AA’s as essential in adults. 10
AA’s are essential in children. At 2-5 years of age, we can rely on the 9 AA’s. Most US diets
have twice the protein needed.
Vitamins: DO NOT PROVIDE US WITH ENERGY! They are helper chemicals involved in
reactions. They are typically coenzymes. There are fat soluble (A, D, E, K) and water
soluble (all else). Fat soluble requires fat consumption and fat soluble is stored in body fat.
There is potential for overdose with fat soluble. Water soluble are not stored (peed out),
except one vitamin.
Minerals: Inorganic and simple structurally. Simple chemical structures are not affected by
heat. Minerals are not destroyed when you cook food. Minerals are leached out into the
water with washing. Drink the juice when you cook the vegetables to preserve minerals.
Minerals do not give energy, but they play a role in structural development. Some
minerals are involved with CNS development & neurotransmitter development. There are
16 essential minerals that are divided into major 16 and trace minerals. If you need less
than 100 mg, it will be a trace mineral. If you need more than 100 mg, it will be major. Both
of these are essential.
Water: 60% of us is water. We need to ingest about 8 cups/glasses a day to sustain
ourselves. This does not include coffee, pop, etc. Water is important for joints, skin color
and helps to improve constipation. 50% of the population of the country is dehydrated at
any given point in time. ½ of the people in the US will have bowel problems and other
problems. Less water means less volume and we have to increase the pressure to
accommodate. This will cause hypertension.
Calorie
Kcal … 4 (Carbs) : 9 (Fats) : 4 (Proteins) Formula
Calorie is the amount of heat necessary to raise 1 gram of water 1 degree Celsius. We talk about
energy in Kcal. A Kcal is the amount necessary to raise 1 L of water 1 degree Celsius. Food
labels use Kcal.
Ex.—80 calorie food label with 15grams Carbs, 3 grams protein and 1 grams of fat
4 Kcal per gram of carb * 15 = 60 Kcal
4 Kcal per gram of protein * 3 = 12 Kcal
9 Kcal per gram of fat * 1 = 9 Kcal
Total = 81 and round down = 80
Proteins are adjusted on label. Some proteins are not as easily digestible as other proteins. The
4-9-4 formula can also be used to what portion of calorie intake is contributed by the various
components. Ex.—290 grams of carbs, 60 grams of fat, 70 grams of protein = 1980 Kcal…% of
total energy intake is (290*4)/1980 = 59-60% Carbs….Fat (60*9)/1980=27% Fat…Proteins
(70*4)/1980 = 14%
History
Syndenham: Given as the “father of nutrition.” He showed in people with anemia, when they
drank wine, they got better. He gave them iron filaments in the wine (unknown to him). That
would correct some iron deficiency and also kill others. Iron in excess will deposit in the liver
and kill you. Iron anemia was common in the 1600’s. Kids often get iron anemia. Kids will eat
clay. Clay has iron in it. You crave what you are deficient in. For example, you crave chocolate
because blood sugar is low or when you want to regulate neurotransmitter levels (serotonin –
affects pleasure centers of brain).
Lind: Found that a combination of citrus fruit can treat scurvy in sailors. Scurvy is
Vitamin C deficiency. Lack of Collagen causes walls of capillaries to break down with
hemorrhaging. When capillaries lose collagen, weakness, joint pain, black and blue marks
(petichiae – small hemorrhaging) occur. Raised red spots occur at hair follicles. Hair does
not grown normally. The body gets small lesions. Dentin breaks down and teeth loosen
(eating becomes painful). Only primates and guinea pigs are unable to produce our own
Vitamin C. Sailors (British sailors) were given lemon/lime rations in 1795 to prevent against
scurvy. They became known as limees.
Takaki: Late 1880’s, he identified Beri-Beri. Beri-Beri is thiamine or B1 deficiency. BeriBeri is common in alcoholics. In alcoholics, the condition is called Weinrich-Korsakoff
Syndrome. The symptoms are neurological with tingling, numbness, and Nystagmus.
***Breast cancer has a dietary correlation with high fat diets. Fiber is not related to colon cancer
(no correlation)…High fat diets may be correlated to testicular cancer***
Funk: Coined the term Vitamin. “Vita” is the term for life. Amin comes from nitrogen
McCollum and Davis: Found the first fat soluble Vitamin (Vitamin A) in butterfat.
RDA: 1943 was the first published RDA amounts.
***Book pgs 18-22—Scientific method, correlation to diseases, placebo information…1-2
questions on exam***
Smoking
Smoking does not cause lung cancer. It is correlated to lung cancer. Cause implies a
cause-effect relationship. A correlate implies a relationship. This same example is applied to
nutrition. Nutrition is not a cause-effect study, but rather uses correlates.
Diet
Eating enough nutrients and meeting energy needs help prevent
Birth defects and low birth weight in infants
Stunted growth and poor resistance to infection in infancy and childhood
Poor resistance to disease in adulthood
Deficiency diseases, such as cretinism (lack of iodine), scurvy (lack of vitamin C),
and anemia (lack of iron, folate, or other nutrients)
Eating enough calcium helps
Build bone mass in childhood and adolescence
Prevent some adult bone loss, especially older individuals
Obtaining adequate intake of fluoride and moderating sugar intake helps prevent
Dental Carries
Eating enough dietary fiber helps prevent
Digestive problems, such as constipation and some intestinal problems
Physical Activity
Adequate regular physical activity (a minimum of 30 minutes per day) helps prevent
Obesity, Type 2 diabetes, heart disease, some adult bone loss and loss of muscle tone,
premature aging
Lifestyle
Minimizing alcohol intake (no more than 1-2 drinks per day)
Healthy Diet
Variety, Balance, Moderation
The philosophy has been to consume a variety of foods. Eat whole grains, vegetables, and eat a
balanced diet. Do things in moderation.
This strategy is not working as almost 40% of adults in the US are obese.
NUTRITION – 9/19/07
Nutrient Density
Comparing the density to the energy it provides. Food is nutrient is dense, if it provides many
nutrients per unit of food. Lower the density, the worse the food is. The higher density, the
better the food is. It indicates food quality.
Energy Density
Kilocalorie content of food with weight of food. Food rich in calories, but little weight are
energy dense (ex.-cookies, fried potatoes, etc.) Foods with low density = fruits, oatmeal, etc.
Low density have low sugar content. Low density foods don’t contribute much to calories,
but people are very satisfied with those type of foods.
Weight is more important than calories. We eat weight of food, more than calories. Foods
high in water content and fiber are low energy/density foods, but provide a good amount of
weight so we are less likely to eat more of them.
Dietary Reference Intakes (DRI)
An umbrella term…
Estimated Average Requirements (EAR)
Intake estimates to meet the needs of 50% of individuals in certain age and gender group. It is
determined based on a functional marker established. Typically, the marker is some type of
enzyme. If there is no marker, then we cannot establish an EAR. (Ex.—calcium does not have
an EAR).
The amount absorbed via the small intestine and info the vascular system becomes important.
EAR takes into consideration absorption.
Recommended Daily Allowances (RDA)
Required intake to meet the needs of 97% of the population. RDA is a multiple of the EAR…
RDA = EAR * 1.2 …………… Used to help with some deficient conditions (ex.- Vitamin C –
the amount of Vitamin C needed daily to prevent scurvy is about 10 mg, this does not take into
consideration other uses – Ex. #2 The Vitamin. C concentration in segmented neutrophils needs
to be saturated with Vitamin C and requires info on gender and age. This info is included into
the RDA amounts).
Adequate Intakes (AI)
Used if there is not enough information to determine EAR. This number is a “best guess”
based on experimental or observed #’s to maintain basic health. AI are used in B vitamins.
Vitamin D, fluoride are examples of adequate intakes. Adequate intakes are usually given a
range. The range of calcium is 1200-1400 mg per day. If you do not ingest calcium, you
recover it from bone and teeth. When you lose bone mass, in a average female (1 years of
phosomax replaces 2% of bone density and this means that pills are $50 per month). It will take
a long time and a lot of money to recover bone density. In men, phosomax will gain 5-7% per
year vs. women 2% per year.
Upper Levels
A ceiling – going above it will cause a problem in a majority of people (over 90%). Most
upper limits take into consideration supplement and dietary forms with the exception of
magnesium and zinc. Magnesium and Zinc #’s are only for supplement form.
Daily Values (DV) – Used on food labels to express nutrient content. A % of DV is expressed
on food labels. It is a way to evaluate the food. 2 standards are used”
1. RDI – Used for vitamins and minerals. Most space is devoted to RDI. The highest amount
for any age group. The vitamin amounts were set in the late 1960’s. It helps people evaluate
how good the food is there are going to eat.
2. DRV (Daily Reference Values) – The standard for proteins and things without an RDA.
About 30% of calories from fat, 55-60% from carbohydrates, and 10% from proteins.
Based on a 2,000 calorie diet: less than 65 grams fat, saturated fat (less than 10%), cholesterol
less than 300 mg., total carbs (55%) or 300 grams, fiber 25 grams, protein (10%) 50 grams or
more
Video – shown in class 9/19/07
Our system is not designed for mass consumption of fatty food. A ¼ pound hamburger, fries
and large soda (contains all the fat we need in one day – over 50 grams). On average we eat 90
lbs of beef per year. Argentineans eat 150 lbs and Germans 30 lbs. Red meat slows the
digestive process. Red meat is a source of cholesterol and fats. Age, metabolic rate and diet
influence the digestive process. Fat slows down the digestive process. Carbs digest faster
than fats or proteins. Fast food takes longer to digest. It should take 12-24 hours to digest. If
it takes longer, there is a problem. Animals instinctively eat what is good for them. They eat
what is most nutritious. Humans eat what tastes best, not is what is most nutritious.
Major digestion occurs in the small intestine. Chyme comes into contact with bile. In the
intestinal wall, villi increase size of wall for absorption. The right nutrients must be absorbed.
Fats are the last to be digested (it takes longer to convert them to fatty acids).
The average American diet lacks fiber (fuits, vegetables, whole grains). We need 25-30
grams of fiber per day. We need 5 or more servings of fruits and vegetables per day. Fiber
has no energy value, but it helps to maintain a healthy digestive tract and aids in
elimination from the body.
Body weight – healthy body can be a variety of body weights. It depends on the person.
Fats should be 30% of the body. Over 1/3 of all Americans are overweight.
We drink over 1 gallon a week of soda. Today there are over 50,000 foods available.
Diet Changes
Sudden changes are bad – Slow changes will work
Plan times to eat – Eat on a routine
Avoid over consumption of calories
Cut Fat
Eat enough fiber
Prevention is more important than a cure
10 years of our life is spent, just eating
IBS – Irritable Bowel Syndrome: the most widespread digestive condition today…50
million Americans suffer from this. IBS is the 2nd most common cause of missed work days.
Diarrhea and constipation can be a problem. IBS includes bloating, gas, cramps and general
nausea. IBS can affect quality of life. IBS patients seek help 3x as much as other patients.
Heartburn – Another digestive illness. Stomach acid will irritate the body. Diet changes are
required. The amount of food is an important factor. Certain foods can provoke the condition
(ex. – chocolate). Heartburn can be relieved by a pill, but a change of diet can be more effective.
Diet is usually determined in Americans by by taste and not nutrition.
8 of 10 leading causes of death are influenced by diet.
NUTRITION – 9/26/07
Food Guide Pyramid
It has been revised about 3 times. The current recommendations is 5-9 fruits and veggies per
day. 6-11 of cereals and grains.
Dietary Guidelines to Follow
Aim for a healthy Weight
Physical activity each day – 45-60 minutes per day.
Let the food pyramid be guide.
Choose a variety of fruit and grains.
Choose beverages with moderate sugar.
Be careful with food preparation with salt.
No more than 2 drinks per day (alcohol in moderation).
Be careful with food preparation (bacteria, etc.)
Following a food pyramid, does not decrease the incidence of CVD, obesity and type 2 diabetes.
My Pyramid
A better way of eating. It tells you what the type of food is, the type of benefits of the food,
and where to find the food. This also gives you information on physical activity and
nutrients.
The information may be too much to absorb. The intent was to give consumers more
information, but it might be too much information. We don’t have anything that is working to
give us a chance to improve our diets and our lifestyle.
Carbohydrates
Energy
4 Kcal/gram
1-2-1 ratio – (CH2O)6 (glucose)
Monosaccharides – glucose, fructose, galactose
Disaccharides
Glucose: Stored in muscle and liver in the form of glycogen. Glycogen is stored in the liver
and in muscle for about 18 hours without eating. This is assuming you are not participating in
vigorous activities. Carbs are about 50% of are diet. Glucose is our primary form of sugar.
Fructose :Converted to glucose. A little becomes lactic acid and a little becomes fats.
Galactose: converted to glucose by the liver.
Disaccharides: lactose, sucrose, maltose – Maltose is 2 glucose molecules. Most plants have
seeds that breaks starch into maltose and glucose. The seed gets sugar from an enzyme. Sucrose
is found in table sugar. Glucose + fructose = sucrose. You find large amounts of sucrose only in
plants (beets, maple syrup). Lactose (glucose + galactose) is seen in dairy products. Some
people lack lactase. Most lactose intolerance is genetic. The ability to produce lactase
decreases with age.
Polysaccharides: contain lots of monosaccharides
Starch: The major digestible polysaccharide in the diet..2 types 1). Amylase (amylase has more
chemical bonding and branches) and 2). Amylopectin – amylopectin increases people’s overall
blood sugar quicker than amylase.
Glycogen: a storage form of carbohydrates in animals. It is easy to break down into glucose.
Dietary Fiber
Indigestible polysaccharides (cellulose, pectins, etc.). fiber comes from plants and not animal
products. Fiber that does not dissolve in water is insoluble fiber. Fiber that does dissolve in
water is soluble fiber. Fiber is left in the large intestines after everything is broken down. If
remains undigested in the large intestine. Bacteria like E. coli and proteus do perform some
mild digestion in the lower large intestine. Fiber breakdown increases methane and hydrogen
ions (increased gas).
Digestion of carbs begins in the mouth with amylase. Amylase is produced in the salivary
glands. It breaks down things to maltose. In the small intestines, we get amylase from the
pancreas. The key parts of digestion comes from the pancreas and from enzymes in the
small intestines. To diagnose pancreatitis, check for elevated amounts of amylase.
Simple sugar enters cells via active absorption. Fructose enters cells through facilitated
diffusion (carrier protein without energy input). Active absorption is a faster process.
Facilitated diffusion is slower. The liver can make fats from sugars.
The brain is 100% dependent on glucose. Decreased glucose, will impair brain function. If
we run out of glucose, we will make glucose from other sources via gluconeogenesis. We need
to have enough intake to metabolize fats into CO2 and water. Low carb diets will mean low
insulin levels. Low insulin levels means incomplete breakdown of fatty acids. This will
lead to formation of ketone bodies. Ketone bodies and keto acids will decrease blood pH
from 7.35-7.45 to less than 7.35. Accumulation of keto acids, decreases pH of blood and
potassium levels in blood will increase. Serum potassium will increase as a compensation
as potassium in red cells are released into the blood serum. Potassium release into the
blood will slow the heart. Low carb diets will produce low insulin. Low insulin will create
keto acidosis which will create potassium release.
The above example is indicative of type 1 diabetics. Lack of insulin is found in type 1 diabetes.
Fiber provides bulk in the GI tract. It softens stool Bulking up the GI tract stimulates
peristalsis. Too little fiber, means exerting more pressure leaving the intestines. Pressure
will force the bands of the colon out around the bands = diverticula. Diverticula if inflamed
= diverticulitis. Cultures with high fiber diets is not very common to have diverticulitis.
Low fiber diets are also related to hemorrhoids. Hemorrhoid is the vein on the anus
becoming “varicose”. Vericose veins become elongated and dilated. The blood flow slows. It
can slow to the point of clot. The treatment is cutting the vein and evacuating the clot. Low
fiber diets are correlated to hemorrhoids. Decreasing pelvic venous blood flow (ex.pregnancy) increases the chances for hemorrhoids.
High fiber diets decrease obesity. There is no correlation between high fiber diets and
colon cancer. Colon cancer is genetically linked. High fiber diets slow the rate of absorption
of glucose and cholesterol. They can help with diabetes and help to lower cholesterol. We need
20-35 grams of fiber per day. You need to drink a lot of water per day. High fiber diets with no
water make people constipated.
High Sugar Diets
Dental Caries (Tooth Decay): Bacteria metabolize sugars and produces lactic acid, acetic
acid, formic acid, butyl alcohol, acetone, CO2 and Hydrogen. Tooth decay is caused by
streptococcus. Strept has a capsule around it. The physical action of the toothbrush helps to
loosen the capsule. Increased sugar provides the bacteria with a more sugar to metabolize
and produce more acid. Foods with a lot of glucose have high glycemic index.
Glycemic Index: relates to blood sugar. High glycemic index foods raises your blood sugar,
vs. low glycemic index gives less of a response. High glycemic index foods increase insulin
and increases triglyceride levels and may lower LDL levels. This may lead to type 2
diabetes.
Lactose Intolerance: May be primary or secondary. Secondary means you have the enzyme,
but have an underlying pathology that makes you lactose intolerance (ex.-severe diarrhea in
children due to loss of normal flora). The kids are lactose intolerant until they can re-grow
normal flora. Primary intolerance is genetic and inherited.
Sweeteners
2 Categories – 1). Nutritive (sugars – mono & disaccharides) 2). Alternatives
Nutritive: Sucrose is the standard to measure other sweeteners. On average, we get between 1248 lbs of nutritive sweeteners per year. This is 1-4 lbs a month. The major sweeteners today is
fructose corn syrup (it is cheaper than sucrose).
Alternative:
Sorbitol, Mannitol, Xylitol – These are alcohols metabolized to glucose more slowly
than nutritive sugars. These are typically found in diabetic foods. The bacteria don’t
metabolize the alcohols (don’t lead to tooth decay). They do tend to cause diarrhea.
Saccharin: An alternative sweetener. Some people may have difficulty with saccharin
Aspartame: Not a carbohydrate…It actually is a protein that is 200x sweeter than
sucrose. You can get the same taste with minimal amounts. It can cause headaches and other
problems. Aspartame has been correlated to some types of brain cancers, and mental retardation.
Aspartame has been used in artificial sweeteners like Splenda. Aspartame is used in diet sodas.
Phenylalanine (PKU) – Can cause phenylketonuria.
_________________________END OF MATERIAL FOR EXAM 1_________________
***Exam is Next Wednesday 10-3-07***