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Nutrition: Nutrients, This or That, Q & A Fall 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 Game: Eat This, Not That 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 Vitamins Schmitamins Fat-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 Turn Water-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 we need all vitamins? A combination? A: We need all vitamins. What one person needs, however, will differ from another person based on their dietary behaviors. Example: person who consumes many fruits & vegetables vs “fast food” eater Example: a person with nutrient absorption issues may need larger doses than average individual Student Question: Do we need all vitamins? A combination? Common dietary needs are those vitamins found in fruits & vegetables since many of us do not consume enough Recommendations: RDA = Recommended Dietary Allowances AI = Adequate Intake, if no RDA value set UL = Upper Limit (highest intake without negative side effects) 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: 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? Nuts Fiber; 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 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 are the nutritional differences in fruits and vegetables? Both have nutrients Generally, vegetables are favored over fruits Sugar content in fruits Fructose Too much = fat storage Slower absorption rate Student Question: What are the nutritional differences in fruits and vegetables? Both have nutrients Generally, vegetables are favored over fruits Sugar content in fruits Fructose Too much = fat storage Slower absorption rate Student Question: Is a vegetarian diet healthy? Vegetarian diets can be “healthy” or “unhealthy” Whole foods: grains, vegetables, fruits, herbs Fried tofu, mashed potatoes with butter, mac and cheese, candy Student Question: What foods are low-calorie but also filling? Carbohydrate-based foods are usually digested more quickly, resulting in hunger Since the body needs carb as its primary energy source, cutting isn’t terribly helpful Complex carbohydrates take longer to digest than simple carbohydrates Brown (instead of white) rice Student Question: What foods are low-calorie but also filling? Foods higher in fiber tend to take longer to digest Whole grains (barley, bran flakes, oatmeal) Nuts & seeds (almonds, flax seeds, pistachios) Fruit (raspberries, pear, strawberries, prunes) Legumes (lentils, black beans, split peas) Vegetables (peas, greens, corn, artichoke) Student Question: What foods are low-calorie but also filling? Water-based foods: soups/broths Leafy green vegetables Including protein and healthy fats with carbohydrate at meals can slow digestion Eggs Fish Chicken Tofu Almond butter/peanut butter Avocado Student Question: What Harms Might Vitamins Cause the Body? WebMD shows RDA or AI, and UL values for vitamins and minerals Dangers are usually associated with megadoses Besthealth 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 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) 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 shift to adapt to starvation mode Registered dietician or naturopathic physician may help reduce risks Student Question: How do some of the fad diets impact the body? 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? 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? 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 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, 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