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IB Biology Option A: Nutrition Why nutrition is so important to learn today! • Health Concerns • Inactivity • Diabetes • Obesity Teach your children about food! Diet & Obesity related Obesity data Closure Is nutrition a relevant issue in 2013? Why? Is it relevant To you personally? Some words! • Nutrition – The sum total of all the food we eat and the impact (benefits and detriments) it has on our bodies. • Nutrient – a chemical substance found in food that is used in the human body. • NUTRIENT COMPARISONS 2 Types of nutrients Essential Non-Essential •Nutrients our bodies need that cannot be made in our bodies. They must come from our food. • Nutrients that can be made in our bodies from other materials. •Examples: • Amino acids (threonine and valine, phenylalanine) • Fatty acids (omega-3 and omega-6) • Minerals (iodine and calcium) • Vitamins (A and C) • Water • Examples: • Amino acids (alanine and proline, tyrosine) • Sugars • Vitamins (D) Your body needs nutrients found in foods. 1. Nutrients provide energy and materials for cell development, growth, and repair. 2. You need energy for every activity and to maintain a steady internal temperature. Balanced nutrition Plus : Vitamins & Fiber Components of the human diet • Protein • Carbohydrates • Fiber • Fats • Vitamins & Minerals • Water Ideal body weight • The Hamwi equation: • For women: allocate 100 lb. for the first 5 ft. and add 5 lb. for each inch over 5 ft. • For men: allocate 106 lb. for the first 5 f. and add 6 lb. for each inch over 5 ft. calories • The amount of energy needed to raise the temperature of 1 g of water 1 degree Celsius. • 1 calorie = 4.184 joules • Calorie Calculator proteins a. Used for: replacement and repair of body cells, growth, enzymes, muscles b. Made up of amino acids c. Found in beans, soy, eggs, milk, cheese, and meat d. Essential amino acids must be supplied by food. proteins • There are 10,000 different proteins in your body! • We cannot store them; we must consume them. • How much do we need? • Adults need 0.8 grams per kg of ideal body weight. • Adolescents need 1.0 grams per kg of weight. • (To convert pounds to kg: divide by 2.2) • OR about 2-3 servings a day. • Ms. Calloway needs about 45 grams of protein a day. My protein rqmts Carbohydrates a. The main source of energy for your body b. Sugars are simple carbohydrates; starch and fiber are complex carbohydrates. c. Sugars are found in fruits, honey, and milk. d. Starches are found in potatoes, bread and pasta. e. Fiber is found in whole-grain breads, beans, and vegetables. carbohydrates • These should make up about ½ of your diet. • Whole grain are better choices. • Soda/candy aren’t good options. • Fruit juice is “so-so”. The maximum should be one small glass of 100% juice a day. • How much do you need: • 6-11 servings. How many grams do I need a day? • Take your estimated calorie needs and divide by 2. • Take that number and divide by 4 (the amount of calories in each gram of carbohydrate). Fiber • Fiber is necessary, but technically not a nutrient. • Why do we need fiber? • What are some sources of fiber? • Recommended daily amount is 18 grams. fiber • Dietary fiber includes the parts of foods which cannot be digested by the human body. This is mainly cellulose, a structural component of the plant cell wall. • • • • • • Provides bulk in food, allowing you to feel full when eating Helps regulate blood sugar Reduces blood cholesterol Strengthens action of peristalsis in the intestine Reduces constipation Dietary fiber is sourced from vegetables, nuts, whole grains and some fruits. fats a. Also called lipids b. Provide energy, help your body absorb vitamins, insulation, brain development, etc. c. Because fat is a good storage unit for energy, any excess energy is converted to fat. d. Classified as unsaturated or saturated based on their chemical structure e. Saturated fats are associated with high cholesterol. Saturated & unsaturated SATURATED FATS •They have NO carbon-carbon double bonds in a chain. UNSATURATED FATS •They have one or more carboncarbon double bonds in a chain. •They can “stack” on top of each •They can NOT “stack” on top of other, creating solid fat. each other, so stay liquid. Unsaturated fatty acids • They have one or more carboncarbon double bonds in a chain. • Cis fatty acid: the carbon atoms that are attached to the carbons of the double bond are on the same side. • Trans fatty acid: the carbon atoms that are attached to the carbons of the double bond are on opposite sides. Cis & trans fats • The trans molecule is relatively straight, but the cis molecule has a kink in it. • The trans fat structure makes it ore like a saturated fat so is more unhealthy than cis fats. Trans fats????? 2 types of unsaturated fats • Mono unsaturated fatty acids – have one double bond • Poly unsaturated fatty acids – have more than one double bond. vitamins a. Needed for growth, regulating body functions, and preventing disease b. A well-balanced diet usually gives your body all the vitamins it needs. c. Two groups: water-soluble and fatsoluble d. They are organic! e. They are found in plants and animals. Vitamin c • Vitamin C is water-soluble and acts as a coenzyme to combine with larger molecules to form active enzymes. • It has been found to help respiratory tract infections, prevent cancer, and many other metabolic reactions. • The most common food sources are: citrus fruit, vitamin C tablets and orange juice. • Ideas about the “ideal” amount of Vitamin C we need has changed significantly over the years. 1968 1974 1980 1989 2010 60 mg 45 mg 60 mg 60 mg 90 mg • It still varies among different countries. Methods to determine rdi • The recommended daily intake (RDI) of vitamin C is the amount required to meet the needs of almost all healthy individuals for a given age group and gender. • The older method determined the amount necessary to prevent deficiency diseases (scurvy). • The recent method determines how much is needed for general protection, without excreting it in the urine. Megavitamin therapy • This involves taking vitamin doses larger than the RDI in order to achieve a beneficial effect. • With Vitamin C, 2 (controversial) reasons to do this: • To stop upper respiratory infections (the common cold) • To prevent cancer • The research varies: • There is some data that says if is somewhat helpful. • There is some data that says 1-3 g. does NOTHING helpful. • There is some data that says in dosages above 100 grams, it may help. • WATCH “FOOD MATTERS” and research Linus Pauling. Rebound malnutrition • When someone takes a large amount of vitamins and their body is used to excreting a large amount of it. • Should they stop taking the vitamin, the body may continue to excrete at high amounts, creating a deficiency. Vitamin d • Vitamin D is a fat-soluble vitamin whose primary role is as a regulator. • It can prevent diabetes, heart disease, cancer, and mental illnesses. • It regulates the levels of calcium in our blood. • It can be made in the skin when exposed to UV light. Vitamin d • To prevent vitamin deficiency disorders, doctors recommend getting enough vitamin D (as a supplement or in sunlight). • But be careful! Too much exposure to the sun puts you at risk for skin cancers such as malignant melanoma. Vitamin B • Vitamin B is actually a group of 8 water soluble vitamins. • They help with metabolism, the immune system, the nervous system, cell growth, skin health and muscles. Vitamin b complex • B1 thiamin RDA 1.5 mg • B2 riboflavin RDA 1.3 mg • B3 niacin RDA 15 mg • B5 Pantothenic acid RDA 10 mg • B6 Pyridoxine RDA 2 mg • B7 Biotin RDA 30 ug • B9 Folic Acid RDA 500 mg • B12 Cobalamin RDA 2.5 ug minerals a. Are inorganic nutrients (mainly ions) b. Regulate many chemical reactions in your body c. Calcium and phosphorous are used most by the body. d. Can be found in water, soil, and some types of food. minerals • Some of the important minerals are: • Calcium – helps build our bones; regulates enzyme activity • Magnesium – important in bones, muscles and nerves • Iron – part of hemoglobin; important to the nervous system and the immune system • Sodium – help in nerves, muscles, all cells • Potassium - help in nerves, muscles, all cells sodium potassium RDI: 4,800 mg water a. Required for survival. b. Cells need water to carry out their work. c. Most nutrients your body needs must be dissolved in water. d. The human body is about 70 percent water. e. You lose water each day when you perspire, exhale, and get rid of wastes. Calculating your water neeeds • Take your body weight in pounds. • Divide by 2. • This is how many ounces you need a day. cholesterol • Cholesterol is a waxy substance produced by the body and found in foods that come from animals. Cholesterol is needed by your body to make hormones, skin oils digestive juices and vitamin D. You could not live without some cholesterol in your body. • However, too much cholesterol is a major risk factor for heart disease, particularly LDL (low density lipoprotein) cholesterol. LDL causes the build-up of fatty deposits within your arteries, reducing or blocking the flow of blood and oxygen to your heart. • Dietary Cholesterol RDI – less than 200 milligrams each day • Why? What does this mean?: Excesses in dietary cholesterol have been linked to increases in coronary heart disease. Consuming less than 200 milligrams per day is a prudent attempt at lowering your risk. • Examples: Cholesterol comes from two sources – that which your body creates and that which is found in animal products (meat, poultry, fish, egg yolks and dairy contain dietary cholesterol). Choose reduced fat or lean sources of animal products to help reduce your dietary cholesterol intake. Taken from the Cleveland Clinic website BMI • The body mass index (BMI) can tell whether someone is underweight, normal weight, overweight or obese. • Pounds to kilograms (take pounds divided by 2.2) • Inches to meters (take inches times .0254) bmi • A general classification: • It is important to recognize that people vary. It is a mistake to conclude that any person is the wrong weight based on this calculation. Food Groups 1. Because no food has every nutrient, you should eat a variety of foods. 2. The food pyramid helps people select foods that supply all the nutrients they need. 3. Foods that contain the same nutrients belong to a food group. 4. Five food groups: a. Bread and cereal b. Vegetable c. Fruit d. Milk e. Meat Eat Whole, Organic Foods Consuming whole foods (unprocessed foods) is key. Organic foods are recommended--foods lacking commercial pesticides, fungicides, antibiotics, and preservatives. This includes food (proteins, carbohydrates, and fats) in its most natural and whole organic state. Proteins • Include healthy proteins--the building blocks of organs, muscles, nerves, enzymes and hormones. Only animal proteins – meat, eggs and dairy, which contain all eight of the essential amino acids--are complete protein sources. Recommended animal proteins are properly raised beef, lamb, buffalo, venison, elk, and other clean red meats; fish with fins and scales from oceans and rivers; chicken, turkey, and other poultry raised in a free-range setting. Carbohydrates • Carbohydrates provide energy needed to drive bodily chemical processes. The simple sugars eaten in Biblical times were highly nutritious fruits and vegetables, raw honey, and sprouted/germinated grains. (Sprouting and germination allows grains to come alive, making nutrition within the seed available.) Fats • Healthy fats are necessary. Here’s why: • Fats are building blocks for cell membranes, hormones, enzymes and neurotransmitters (messages from your brain to your body that make you think, feel and move). • Fats slow down food absorption so you can go longer without feeling hungry. • Fats are needed to absorb and use vitamins A, D, E & K. • Fats help to keep us warm and cushion organs. • The brain is 60% fat, and needs fat for connecting brain cells and making sure signals get through. • It is important to get healthy fats, so include foods such as ocean-caught fish, cod liver oil, and omega-3 eggs. Recommended are ocean-caught fish with fins and scales such as salmon, tuna and sardines, ‘fatty’ fish with high omega-3 levels. Choose grass-fed, free range or organic meats; when animals graze on their natural diet of greens, their diet is automatically rich in these essential fats. Eat Food in a Form that is Healthy for the Body Eat Foods in a Form that is Healthy for the Body The second rule of eating a healthy diet is to eat foods in a form that is healthy, useable, and health-promoting for the body—natural, organic, unprocessed, and properly prepared—thus, receiving food that is high in nutrients, easily digestible, and free of chemicals and additives. Our bodies were not designed to thrive on anything less. The Perils of Modern Processing, Additives, etc. Since the early 1900s whole grains have been routinely processed, removing most of their nutritional content, and the average diet has been comprised of processed foods rather than fresh foods. The past two generations have literally grown up on highly-processed fast foods, leading to diets of: Increased sugar, refined grains and flour Pasteurized, homogenized, skimmed dairy products from antibiotic and hormone-laden cows Unhealthy fats (such as trans-fatty-acid laden hydrogenated oils) Soda (America’s most popular beverage) Junk foods—with little or no complex carbohydrates, fiber, essential vitamins and minerals, and never meant for human consumption. Whole Foods and Organic Foods Remember, consuming whole foods (unprocessed) is key to eating the healthiest way, and organic foods—foods lacking commercial pesticides, fungicides, antibiotics, hormones, preservatives—are recommended. Whole foods contain all the essential nutrients and other important natural compounds, and have not been highly processed or loaded with man-made chemicals. Unfortunately, our modern way of growing, harvesting, and preparing food (all designed for convenience and long shelf life) has stripped food of its nutritional value. The “dirty dozen.” These are some of the most popular and widespread food products and are the least healthy items you can put into your mouth. Try to avoid them. • Pork products • Shellfish and fish without fins and scales (catfish, shark, eel) • Hydrogenated oils (margarine, shortening, etc.) • Artificial sweeteners (aspartame, saccharin, sucralose) • White flour • White sugar • Soft drinks • Pasteurized, homogenized skim milk • High-fructose corn syrup • Hydrolyzed soy protein (imitation meat products) • Artificial flavors and colors • Excessive alcohol Great Quotes • “To eat is a necessity, but to eat intelligently is an art.” ~ La Rochefoucauld • “A man too busy to take care of his health is like a mechanic too busy to take care of his tools.” ~ Spanish Proverb • “Our food should be our medicine and our medicine should be our food.” ~ Hippocrates • “Those who think they have no time for healthy eating, will sooner or later have to find time for illness.” ~ Edward Stanley • The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” ~ Thomas Edison • “He that takes medicine and neglects diet wastes the skills of the physician.” ~ Chinese proverb • “Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise. ~ Mike Adams • What are some of the biggest nutrition- related health threats the world faces today? • In what ways can we help people make sensible, sustainable choices with food? • What do you want to learn more about with regard to human nutrition and health? How will you find information?