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Health and Nutrition Energy Content of Food – Carbohydrates • 4 kilo-calories (kcal/Cal) per gram – Protein • 4 Cal – Fat • 9 Cal Uses of Energy • Basal Metabolic Rate – Resting State – Energy required to to carry out normal body functions • Respiration • Blood flow – Adult Male • 1800 Cal • 1300 Cal Uses of Energy II • Thermic Effect – Production of body heat • Body heat rises by as much as 30% during digestion and absorption of food • Physical Activity – Varies and depends on the duration and intensity of the exercise • Sedentary person may need 30-50% more kilocalories • An active person may require 100% more kilocalories Fats • Comes in different forms • The most important from an energy standpoint is triacylglycerol • Saturated • Monounsaturated • Polyunsaturated Fats • Current US Diet (42% of kilocalories) – 7 % Polyunsaturated – 19% Monounsaturated – 16% Saturated • Goal (30% of kilocalories) – 10% Polyunsaturated – 10% Monounsaturated – 10% Saturated • Cholesterol – Current: -600mg/day – Goal: -300mg/day Essential Fatty Acids • Linoleic & Linolenic Acids – Should be about 2% of calories • Deficiency in the Essential Fatty Acids – Scaly Dermatitis (Dandruff) – Hair Loss – Poor Wound Healing Fat--The Trap • One cup of 1% “low fat” milk – Contains • • • • 8g protein = 32 Cal 11 g carbohydrate = 44 Cal 2.6 g fat = 23.4 Cal Total Cal = 94 Cal – Fat will provide 25% of Cal even though there is only • Now look at some of the foods that you eat everyday--particularly from the vending machine and tell me what you see Carbohydrates • Remember – Monosaccharides (Simple Sugar) • Glucose Fruits, sweet corn, corn syrup, honey • Fructose • Disaccharides (Simple Sugar) • Sucrose • Ordinary table sugar • Lactose • Milk Carbohydrates II • Polysaccharides • Most often are polymers of glucose • Do not have a sweet taste • • • • Grains Potatoes Dried peas and beans Vegetables Carbohydrates III • Fiber (20-25g/day) • Non-digestible carbohydrates • Cellulose, Lignin, Pectin • Whole grain cereals and breads, fruits, vegetables, legumes • Provides no energy, but has several beneficial effects • Draws fluid into the large intestine increasing bowel movement • Softens stool • Reduces constipation and hemorrhoid formation • Absorption of toxic compounds, including certain carcinogens (cause cancer) • Interferes with mineral absorption (fat-soluble vitamins) Carbohydrates IV The Truth • High Diets in Sucrose does not lead to diabetes or hypoglycemia • Leads to the question, what is the cause of diabetes and how does it work? Would you want to take that risk? • Not inherently fattening • Taken in excess amounts, the body stores carbohydrates as fats • Taken in excess amounts leads to dental decay • Current = 48% of total calories • Goal = 58 % of total calories (emphasis on polysaccharides and fiber) Proteins I • Provides the essential amino acids • Amino acids that cannot be synthesized in the body at an adequate rate • Arginine and histidine are reqired during rapid tissue growth of childhood or recovery from illness • Provides nitrogen balance in the human body • Occurs when the amount of nitrogen consumed equals the amount of nitrogen excreted (in urine, feces and sweat) • Excess protein is deaninated and the resulting carboskeletons provide energy or Acetyl COA for fatty acid synthesis Proteins II • Animal Proteins • Egg (100 biological values (minus yolk)) • Beef (100 biological value • Measure of quality--ability to provide essential amino acids required for human tissue proteins • Fish (87) • Milk (85) Proteins III • Plant Proteins • Soybean mean (67) • Potato (67) • Whole wheat Bread (30) • Vegetarians should combine different foods to get the necessary amount that you would find in animal proteins Minerals • Calcium • Lack of calcium can lead to the “silent thief” • Osteoporosis • Progressive loss of bone mass that occurs in the elderly of both sexes • However, predominantly found on post-menopausal women • 1.3 million of the 2 million fractures are directly due to osteoporosis • 1500 mg of calcium recommended per day Minerals Sodium, Potassium & Chloride • Sodium • Regulate pH and maintain osmolarity • Relation between sodium intake and hypertension • Research still goes on • Americans consume about 12 grams of salt per day • Potassium and Stroke • Diet low in sodium but high in potassium is associated with the lowest blood pressure and lower frequencies in stroke • Blood vessel bursting in the brain