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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