Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Nutrition: Nutrients, This or That, Q & A Winter 2013 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 Vitamins Schmitamins – Your 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 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? 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 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: 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