Nutrition chapter 2

Who needs supplements?

-Specific nutrient deficiencies -low energy intakes -Vegans and older adults with atrophic gastritis -Lactose intolerance -Certain medications -Certain stages of life cycle -Inadequate milk intake, sun exposure, or dark skin -Medical conditions that interfere with nutrients in body

RDA ADULTS PROTEIN

0.8g/kg/day (15-20% of total daily calories)

Vitamin C(Sources)

Fresh fruits & vegetables (esp. if acidic) like: Oranges, Tomatoes, Kiwis, Red pepper, Grapefruit, Broccoli, Strawberries, Kale, Green pepper

Honey has

Fructose

Mono saturated fat

Good: canola oil, peanuts, avocados, olive oil

Phospholipids

Important constituents of cell membranes Lecithin: best-known phospholipid Naturally occurring in egg-yolks, liver, soybeans and peanuts. Play a role in keeping fats dispersed in water: Emulsifier Used in the making of mayonnaise and candy bars. Detergents act like emulsifiers.

Benefits Linolenic acid (ω-3)

Lower blood cholesterol and thus heart attack & stroke - Prevent blood clot formation - May lower blood pressure - Make up a large portion of the brain and thus may lower incidence of depression

Plant protein

Lower quality (except Soybean) Do not contain all the essential amino acids Incomplete Proteins

Saturated vs trans

Saturated better la2ino it increases good and bad cholesterol meanwhile el trans switches the good to bad

Vitamin C Deficiency

Scurvy: swollen and inflamed gums, loose teeth, dryness of eyes and mouth, dry itchy skin, loss of hair, ruptures of small blood vessels, defect in wound healing, frequent infections

Bad carbs

Simple sugar

Hydrogenation

The process of converting unsaturated fats to saturated fats by adding hydrogen leads to more saturation, becoming solid and more stanle

Fatty acids

Triglyceride constituents Vary in their physical and storage properties depending on degree of unsaturation: Firmness: solid vs. liquid (at room temperature) Stability during storage: shelf life

Neural tube defects ( -Vitamins)

arise in first days or weeks of pregnancy long before most women even suspect they are pregnant

Soluble fibers

fibers that dissolve in water Form a gel in water binds to slow nutrients Decreases cholesterol absorption and slow glucose absorption

Carbohydrates

- Compounds composed of single or multiple sugars - Major source of food for the world population - Least expensive, most easily obtained & stored - Quick energy source (4kcal/g) - Should constitute 45-65% of total daily Calories

Essential Fats

-Structural parts of cell membranes • Major part of the lipids of the brain & nerves • Essential to normal growth in infants/children • Transformed into hormone-like substances important for vital body functions: blood pressure, blood clot formation, the immune & inflammation responses, etc...

Nutritive sweeteners:

1- Sugars All of the monosaccharides and disaccharides 2- Sugar alcohols such as sorbitol and xylitol Used in sugarless gums and candies to provide sweetness Non-cariogenic More slowly metabolized to glucose: good for diabetes Stay longer in intestine can cause diarrhea if ingested in large amounts

RDA PROTEIN ATHLETE

1.2 to 2.0 g protein/kg/day depending on training. Protein intake should be spaced throughout the day and after workouts.

Water Functions

1.Carries nutrients throughout the body (blood) 2.Waste removal (urine) 3.Universal solvent (minerals, vitamins, amino acids, glucose, and other small molecules...) 4.Medium for chemical reactions 5.Lubricant (joints, mucus, tears...) 6.Shock absorber (spinal cord, amniotic fluid surrounding the fetus...) 7.Body temperature regulation (sweat)

RDA protein children

2.2g/kg/day

Minerals

22 minerals essential for optimal health and development • 4-5% of body weight (of which 50% calcium, 25% phosphorus) We have major and trace minerals

Kwashiorkor

A disease of chronic malnutrition during childhood, in which a protein deficiency makes the child more vulnerable to other diseases, such as measles, diarrhea, and influenza.

Marasmus

A disease of severe protein-calorie malnutrition during early infancy, in which growth stops, body tissues waste away, and the infant eventually dies.

Roles of Lipids

Body's chief storage form for excess energy Fat blanket under the skin serves as an insulating layer Fat surrounding the internal organs serves as shock absorber Part of all cell membranes Vitamin A, D, E, and K are only soluble and found in fat-rich foods Give taste and sensory appeal of foods Slow digestion and provide satiety Good for brains

Amino Acids

Building blocks of protein molecules • 20 different amino acids occur in nature, of which 9 are essential (the others can be derived from fat and CHO in the body) • Each protein is unique in that it has a special amino acid sequence determined by heredity. • Given the 20 different amino acids found, an infinite number of proteins can be made

To calculate something when having its percentage calories

Calorie total x percentage divided by kcal per gram of the food

Processed meat

Cancer

B-Vitamins: Sources

Common food sources: Meat (especially liver) and poultry, yeast, bran and germ of cereal grains, eggs Cobalamin (B12):only in animal foods => strict vegetarians need SUPPLEMENTS Folic acid (B9): Dark green leafy vegetables, fortified breakfast cereals, grains, etc.

Sterols

Compounds with a multiple-ring structure: 1. Cholesterol 2. Sex hormones (testosterone & estrogen) 3. Bile (emulsifier important for fat digestion) 4. Vitamin D CHOLESTEROL MAKES ALL OF THESE

sources of micronutrients

Diet • Synthesized by the body (vitamin D) • Synthesized by bacteria in the intestine (vitamin K)

Health claim

Disease link USE MAY AND MIGHT OR ELSE IT AINT ONE

Fat-soluble vitamins

Dissolve in fat, ether/ benzene • A, D, E, K Stored with other lipids in fatty tissues. Except vit.K Can build up to toxic concentrations Deficiency symptoms slow to develop Fairly stable in cooking

Water-soluble vitamins

Dissolve in water • Vitamin C and B vitamins Not stored in tissues Excesses are excreted in urine, extremely high doses needed for toxicity Deficiency symptoms often develop rapidly May be destroyed by overcooking

Micronutrient Characteristics

Do not provide energy (calories) but often participate in energy-yielding reactions • Required in very small amounts (µg to mg) for normal growth, function, and maintenance of the body • Most cannot be synthesized by the body • Absence over time leads to deficiency • Over-supplementation can lead to toxicity

Lipids

Family of compounds soluble in organic solvents (ether, benzene...) but NOT in water. They exist as: Triglycerides 95% (fats and oils) Phospholipids (e.g. lecithin) Sterols (e.g. cholesterol)

Carbohydrate Classification

Fast Absorption: monosaccharides, (1 unit) disaccharides, (2 units) Takes time to absorb: polysaccharides (multiple complex)

Preserving Vitamins

Fat should not be added to vegetables while cooking if the liquid will be discarded later on: ADD fats to vegetables after they are fully cooked and drained. • Enzymes in food begin to degrade VITAMINS once the fruit or vegetable is picked. BUT CHILLING REDUCES THIS PROCESS KEEP FRUITS AND VEGETABLES COOL • Oxygen breaks down vitamins faster when more surface is exposed. TRIM, PEEL AND CUT JUST BEFORE CONSUMING • Prolonged reheating reduces vitamins content MINIMIZE REHEATING FOOD • Alkalinity destroys many vitamins DO NOT ADD BAKING SODA TO VEGETABLES TO ENHANCE THE GREEN COLOR Processed and cooked foods are usually poor sources of water-soluble Vitamins

Vitamin Classification • Classified as:

Fat-soluble vitamins Water soluble

B-Vitamins: Deficiency

Folate and B-12 deficient cells are unable to divide Anemia

How to get your vitamins and minerals?

Fortified foods possible multivitamin and mineral support use individual supplements in some cases

Roles of Proteins

Growth and repair material: teeth & bones, material in scar tissue and blood clots, ligaments & tendons. • Enzymes: regulation of biochemical reactions. • Hormones: chemical messenger molecules. Many hormones are proteins such as insulin, glucagon and the thyroid hormone. • Antibodies: body defense mechanism against foreign substances = proteins secreted from white blood cells. • Transport molecules: Hemoglobin carries Oxygen; Lipoproteins carry lipids, etc... • Fluid balance regulation: Edema, a disease condition, is swelling of body tissues caused by fluid leakage. • Acid-base balance: act as buffers to maintain the pH of the blood constant. • Energy source: proteins can be used for energy (4 kcal/g) in case there is insufficient fat and CHO.

Whole grains

Half of your grains should be...

Vitamin C secret power

Helps in absorption

Iron Sources

Heme Iron (Efficiently absorbed) • Animal Origin: Liver, red meat, eggs, poultry, shrimps, clams Non-heme Iron: • Plant origin: lentils, kidney beans, chickpeas, spinach, fortified breakfast cereals etc. • Much less efficiently absorbed, esp. if complexed with some plant compounds such as phytates (found in fiber rich food) • Absorption favored by vitamin C

Animal protein

Higher quality (except gelatin) Contain ALL the essential amino acids Complete Proteins

High protein diet risks

Increased blood acidity (Ketosis) Kidney stones Cardiovascular disease (high in saturated fat) Accelerated bone loss Decreased vitamins, minerals, and fiber intake Increased risk of colon cancer In addition, the person might experience the following: Nausea, Fatigue, Constipation, Elevated uric acid, Bad breath

fiber

Insoluble and soluble, skin of fruits is insoluble, fruit flesh is soluble)

B-Vitamins : Functions

Involved in Energy (ATP) production reactions: Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5) • Involved in carbohydrate, lipid and protein metabolism: Pyridoxine (B6) and Biotin (B7) • Involved in nucleic acid synthesis: like folate (B9) and Cobalamin (B12)

Vitamin C Functions

Involved in collagen synthesis (protein in bones, cartilage, skin) => important for fracture/wound healing • Promotes the immune response to infections • Stimulates iron absorption • Antioxidant activity (free-radical scavenger like vitamin E)

Vegetarian risk

Lower fat and cholesterol intake • Higher fiber intake • Lower calorie intake • Increased vitamins, minerals antioxidants and phytochemicals consumption*

Hydrogenation disadvantage

Makes polyunsaturated fats more saturated, less healthy • Produces trans fatty acids that are unhealthy ( ↑ LDL and ↓HDL ....associated to heart disease)

Hydrogenation adv

Makes the oil more stable hence a longer shelf life • Alters the texture of foods (spreadable: margarine)

Water

Makes up 60-70% of total body weight Most indispensable nutrient: the body needs more water each day than any other nutrient

Disaccharides

Maltose ( 2 glucose) Sucrose ( glucose fructose) Lactose (glucose galactose)

Iron

Most of body iron is found in hemoglobin • Body iron mostly recycled Functions • Transport of O2: as part of heme in hemoglobin, Fe is involved in the transport of O2 to the tissues • Normal brain functioning at all ages Deficiency • Most common nutritional deficiency • Can be due to poor intake, poor absorption (e.g. vegetarian diets) or excessive bleeding • Most common manifestation of iron deficiency is anemia • Other symptoms include fatigue, decreased performance...

Needs of water increase by

Needs increase by alcohol consumption physical activity increase intake of fiber salt and sugar medication's diuretics pregnancy breast-feeding hot water prolong diarrhea vomiting fever surgery blood loss of burns

Saturated fatty acids

No double bond is the most stable and solid at room temp butter/dairy/meat/chicken/coconut/palm oil

Processed food

Not all cause cancer

Proteins are

Not stored in the body Available as active working or structural molecules Primary material of life

Nutrient claim

Nutrient statment (not phytochemicals)

Good cholesterol holders

Olive oil Eggs Avocado

Monounsaturated Fatty Acid

One double bond (plant/nuts) olive oil/avocado/sesame/peanut/canola LIQUID NOT STABLE

Insulin

Produced in pancreas

Alternative sweeteners

Saccharin: (Sweet N Low®) Aspartame: (Canderel®) Sucralose (Splenda®) Stevia: "generally recognized as safe"

Lactose intolerance

Should have sufficient calcium fever ain't a symptom yogurt has fermenting bacteria frozen yogurt decreases activity of the fermenting bacteria the symptoms have no timer

LDL increased by:

Smoking, Obesity, Sedentary lifestyle, Saturated and Trans fat intake. LDL goal< 80 mg/dl

Supplements info

Supplements can be sold without proof that they are safe and effective. Unless FDA (food and drug administration) has EVIDENCE that a supplement is inherently dangerous or marketed with an illegal claim, it will not regulate such products closely.

Structural Proteins

Tendons, ligaments, muscles, hair, nails, scars, etc...

Partial Hydrogenation leads to the creation of a new type of unsaturated fats called:

Trans Fat

Bad cholesterol

Trans and saturated fats Skin in meat Coconut oil and palm oil

High-protein diets

Used to induce rapid weight loss •Popular examples: Atkin's, Dukan.. • Act by curbing the appetite and causing water loss •Studies have shown that people who have lost 15 kg and maintained it for five years are those that ate more, not less, CHO, with substantially less fat.

Protein complementation / mutual supplementation

Vegetables like legumes Grains like nuts CROSS MULTIPLY THEM

Vegetarian diets

Vegetarian diets have many positive health aspects associated with them: - Lower incidence of obesity & diabetes - Lower blood pressure - Lower cardiovascular disease - Lower cancer risks - Lower incidence of diverticulosis & constipation

Protein and energy

When energy is not present from CHO and fat, the body must breakdown its tissue proteins to obtain amino acids for energy Since there is no protein storage in the body, excess protein gets converted to glycogen or fat for storage (they get wasted) When amino acids are degraded for energy or stored as glycogen and fat, their amine groups (NH2) are stripped off, converted to urea and excreted as urine by the kidneys.

Toxcity supplement

You cannot get poisoned by food since your body absorb as much nutrients as a swans meanwhile supplement it can be toxic

Protein Energy Malnutrition

a disorder caused by inadequate intake of protein and energy Kwashiorkor Marasmus

Polyunsaturated Fatty Acid

a fatty acid containing two or more carbon-carbon double bonds (plants nuts seafood) walnuts salmon flaxseeds LIQUID NOT STABLE

Co-enzymes:

aid in the function of various enzymes

Resistance training for women

does NOT lead to muscle hypertrophy

Working Proteins

enzymes, hormones, antibodies, oxygen carriers, transport vehicles

insoluble fiber

fiber that does not dissolve in water and is not broken down by bacteria in the large intestine Increases fecal weight and decrease transit time Reduce colon cancer risks , constipation and hemorrhoids

Beverages containing caffeine or alcohol

generally should not be counted as fluid because these substances are diuretics (promote urination) and do not contribute to the body's need for fluid as much as water.

Monosaccharides

glucose, (universal energy molecule) fructose, galactose (digestion of lactose)

Health Effects of Sugars

have been accused to: Replace nutrient-dense foods in the diet Promote obesity (come in fatty foods usually) Cause and aggravate diabetes Increase heart disease risks Cause dental caries

Total blood cholesterol should be

less than 200 mg/dl.

Sweeteners

nutritive (provide cal) and non-nutritive (don't provide cal)

Protein supplementation

offers NO advantage over getting the protein from the food, not to mention that they are expensive.

Muscle growth happens

only when exercise and diet are combined

Polysaccharides

starch, glycogen, (storage form of glucose in humans and animals) cellulose (cannot be digested, structural component of plant)

LDL

transports cholesterol from the liver to tissues = Bad cholesterol linked to heart disease

HDL

transports cholesterol from tissues back to the liver (returns cholesterol to the liver) = Good cholesterol has a protective effect

Carbohydrate location

• Mainly in 4 food groups: Grains Vegetables Fruits Milk Foods that do not contain them are: beef, eggs, chicken, fish, oils, butter, and margarine

Body needs water

≈ 2.5 liters / day (of which approx. 1.5 L from drinks) Needs vary depending on: 1) the food a person eats 2) environmental temperature and humidity 3) the person's activity level

Strict vegetarians need

B12 supplements

trans fat examples

Baked goods. Most cakes, cookies, pie crusts and crackers Snacks. Potato, corn and tortilla chips...packaged or microwave popcorn. Fried foods, creamer and margarine.

Contain calcium

Broccoli dried beans tofu

Protein Requirements

Depend on: Age (decrease with age) Body size (increase with body size/weight) Pregnancy and lactation (higher than adults) Sickness or being immuno-compromised (higher) RDA for Adults: 0.8g/kg/day (15-20% of total daily calories) RDA for Children: 2.2g/kg/day What about athletes? 1.2 to 2.0 g protein/kg/day depending on training. Protein intake should be spaced throughout the day and after workouts. http://www.eatright.org/resource/fitness/sports-and-performance/fueling-your-

HDL improved by:

Exercise, Estrogen, Weight loss (if obese), Moderate alcohol intake HDL goal >60 mg/dl

Efficiency of absorption depends on (micronutrients)

Food in which it occurs (e.g. iron is better absorbed from animal foods) • Body need for it (e.g. absorption is higher in pregnant women) • Presence/absence in the intestine of factors which favor/inhibit absorption (e.g.: vitamin C favors iron absorption, high doses of fibers reduce it)