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Upper-body, Android Obesity
"Apple shape" Visceral fat associated with obesity-related chronic diseases such as cancer, type 2 diabetes, hypertension, high blood lipids, and heart disease. Waist circumference>40′′ for men.>35′′ for women.
Lower-body, Gynoid Obesity
"Pear shape" Encouraged by estrogen and progesteroneFewer health risks Post menopausal (estrogen falls) Raises risk of chronic disease
Recommended Book: Proteinaholic
"The healthiest countries in the world eat far less protein than we do and yet we have an entire nation on a protein binge getting sicker by the day."
Vitamin D and Sun Exposure
10-15 minutes of sunlight 3 times per week is enough for the body to produce adequate amounts of Vitamin D
The Water-Soluble Vitamins and Choline
9 essential water-soluble vitaminsEight B vitaminsThiamin, Riboflavin, Niacin, Pantothenic Acid, Biotin, Vitamin B-6, Vitamin B-12.Vitamin CCholine
Calcium
99% in bones and teeth1% in body cells and fluids, needed for:Muscle contractionNeurotransmitter releaseBlood pressure regulationCell communicationBlood clotting
Protein-Calorie Malnutrition
A condition resulting from regularly consuming insufficient amounts of calories and protein. Primarily a health concern in developing countries.
Reading Food Labels
A food with less than 0.5 grams of trans fat per serving can be listed as "0" grams. Can add up quickly if consume multiple servings. Steer clear of products containing any form of hydrogenated oil.
Copper Deficiency
A form of anemia.Low white blood cell count.Bone loss, poor growth.Some forms of cardiovascular disease.At risk: Preterm infants, Patients recovering from intestinal surgeryExcessive intake of iron or zinc supplements
Vitamin E
A group of eight compoundsTocopherols (alpha, beta, gamma, delta)Tocotrienols (alpha, beta, gamma, delta)α-Tocopherol (biologically active form)
Getting Enough Iodine
A half teaspoon of iodine-fortified saltPlants grown near an ocean have greater iodine content than do plants grown further inlandFood Sources: Seafood, iodized salt, grain products, baked goods, and dairy products
Protein Quality
A measure of how well a protein food supplies the essential amino acids.High Quality (or complete protein)Supply all nine essential amino acidsAnimal proteins; soy proteins and quinoaLow Quality (or incomplete protein)Low in one or more essential amino acidsMost plant proteins
What are Dietary Supplements?
A product intended to supplement the diet that bears or contains one or more of the following ingredients:Vitamin.Mineral.Herb or another botanical.Amino acid.
Fluid Conservation
A shortage of available water in the body results in a decrease in blood volume and increase in solute concentrationPituitary gland releases antidiuretic hormone and signals the kidneys to decrease urine output.
Getting Enough Sodium
About 95% of Americans exceed the Tolerable Upper Level (UL) for sodium.Average American consumption: 2300 to 4700 mg per day.UL: 2300 mg per day.
Water-soluble vitamins
Absorbed primarily in small intestine.Relatively high bioavailabilityTransported to liver via portal vein and distributed to body tissues.Not stored (exception: B-6 and B-12).Excreted in urineNeed to be consumed regularlyDeficiency symptoms are quick to appearUnlikely to cause toxic effects unless taken as supplement
Avoiding Too Much Folate
Absorption of folate from food is limited.Synthetic form in supplements (folic acid) more easily absorbedLarge doses of folic acid can hide the signs of vitamin B₁₂ deficiency. FDA limits the amount of folic acid in supplements
Estimating Body Fat Content and Diagnosing Obesity
Acceptable amount of body fat:Women 16% to 30%.Men 11% to 20%. Obesity based on body fat:Women over 35%.Men over 25%.
Functions of Vitamin E
Acts as antioxidant Found primarily in adipose tissue and cell membranesVitamin E donates electrons or hydrogens to free radicals to make cell more stable.Vitamin E important in areas exposed to high levels of oxygen (RBCs and lungs).Thought to be helpful in the prevention of heart disease because it prevents oxidation of LDL cholesterol.
Prevention of Rancidity
Addition of antioxidants:Vitamin E.Butylated hydroxyanisol (BHA).Butylated hydroxytolune (BHT).
Protein Needs
Adequate amounts needed to build the proteins it needs to function. Balancing protein intake with protein (nitrogen) losses in urine, feces, sweat and skin. Protein recommendations based on protein (nitrogen) balance studies.
At Risk for Osteoporosis
All women age 65+ and men 70+ or younger with risk factors.Perimenopausal women with low body weight, prior fractures, or taking high-risk meds.Adults with fractures after age 50.Adults with health conditions on long-term steroids.Anyone being considered for osteoporosis medication.
Essential Fatty Acid Family
Alpha Linolenic Acid ( Omega-3)Eicosapentaenoic Acid (EPA)Docosahexaenoic Acid (DHA)Omega-3 Eicosanoids
Food Sources of Polyunsaturated Fat (2)
Alpha-linolenic acid (omega-3) Leafy greensWalnuts (richest plant source & source of sterols)Flax seedsPerilla seedsChia seedsCanola oilSoybean oilFish oilFatty fish
Getting Enough Vitamin A
American dietary patterns contain plentiful sources of preformed vitamin A.Food Sources: liver, fish, fish oils, fortified milk, butter, yogurt, eggs, margarine, and spreads The fruits and vegetables that are orange, red, or dark green in color are sources of carotenoids.
Protein Synthesis and Organization
Amino acids are joined together by peptide bonds.Bonds form between amino group of one amino acid and acid (carboxyl) group of another.
Structure of Protein
Amino acids are the basic building blocks of protein.Contain nitrogen, carbon, hydrogen, and oxygen.Chemically unique from carbohydrates and lipids because they contain nitrogen.
Getting Enough Selenium
Animal SourcesFishMeat and organ meatsShellfishEggs Plant SourcesBrazil nutsWhole grainsSeedsGarlic Onions
Getting Enough Calcium
Animal SourcesMilk.Yogurt.Cheese.Sardines.Canned salmon. Plant Sources Dark green leafy vegetables.AlmondsLegumes.TofuCalcium-fortified juice.
Selenium (Se) Functions
Antioxidant properties:Aids activity of glutathione peroxidaseSpares vitamin E and helps maintain cell-membrane integrity.Activates thyroid hormone.Helps immune function.
Functions of Vitamin C
AntioxidantMay be effective in the prevention of certain cancers and cataracts.Helps recycle vitamin E to its active form.Increases Iron AbsorptionImmune FunctionDoesn't prevent colds but may decrease severity.
Riboflavin Deficiency
AriboflavinosisInflammation of the mouth and tongue.Cracking on tongue and corners of mouth.Dermatitis.Eye disorders.Sensitivity to sun.Confusion.
Getting Enough Magnesium
Average U.S. consumption is less than the RDA. Found in plant pigment (chlorophyll)Plant sources are rich sources including greens, whole grains, beans, nuts, seeds, and broccoli.
Getting Enough Vitamin B6
Average adult intake is above RDAAthletes may need slightly more than sedentary adultsMajor sources: animal products and fortified grain products (RTE breakfast cereal)Other sources: potatoes, spinach, bananas, cantaloupe
Control of Calorie Intake
Average caloric need per day: Female = 1800 to 2400 kcal per day (limit to no less than 1200 per day for weight loss). Male = 2200 to 3000 kcal per day (limit to no less than 1500 per day for weight loss).
Bariatric Surgery Candidates
BMI ≥40 BMI ≥ 35 with at least one comorbidityReadiness to make dietary and activity modifications
Recommended Book: The China Study
Based on a 20-year study conducted with over 6,000 people from 65 rural counties in China.
Food Sources of Potassium
Beet greens, cooked: 909 mgYams, baked: 670 mgWhite potatoes, baked: 544 mgSoybeans, cooked: 539 mgAvocado: 485 mgSweet potato, baked: 475 mgSpinach, cooked: 466 mgEdamame beans: 436 mgSalmon, cooked: 414 mgBananas: 358 mg
Getting Enough Vitamin K
Best food sources:Dark green leafy vegetables, broccoli, asparagus, peas.Resistant to cooking losses.Absorption requires dietary fat.Not stored in the body, toxicity unlikely
Functions of Carotenoids
Beta-Carotene acts as an antioxidantMay play a role in preventing cardiovascular diseaseReduces the rate of cataracts, certain cancers, and skin ailmentsMay improve immune function
Lipid Digestion
Bile Stored in the gallbladderReleased in small intestineActs to emulsify fats in watery digestive juices by separating large fat globules into smaller ones
Absorption of Minerals in the Body
Bioavailability affected by:Age.Nutritional status.Diet.Prescription drugs.
Body Mass Index (BMI)
Body Mass Index is a weight for height standard for determining a healthy body weight in adults. The BMI is calculated by dividing a person's weight by the square of their height. May misclassify very muscular people as being overweight.
Overview of Protein
Body made up of thousands of proteinsForm important structures in bodyMake up key part of bloodHelp regulate body functionsCan fuel body cells.
Factors That Influence Basal Metabolism
Body surface area (weight, height).Lean body mass.Male or female.Body temperature.Thyroid hormoneStress, norepinephrine.Age.Calorie intake.Pregnancy.Use of caffeine and tobacco.
Energy Output
Body uses energy for three general purposes: Basal metabolismPhysical activityThermic effect of food Small amount for adaptive thermogenesis Total Energy Expenditure = Total amount of energy used by the body.
Osteoporosis
Bone Disease: Bone density and mass are decreased Leads to porous bones and increased fragilitySusceptibility to fractures in bones especially of the wrist, spine, and hips
Bone Mass vs. Density
Bone mass: The amount of bone tissue in the body.Maximum bone density (or peak bone mass) attained somewhere between ages 16 and 30.Gradual bone loss begins around age 30.Bone density: The amount of mineral contained in a bone.
Magnesium Functions
Bone rigidity. Stores 60% of the body's magnesium.Nerve and heart function.Muscle relaxation after contraction.Assists in 300+ enzymatic reactions.Resistance to tooth decay.Synthesis of DNA, protein, and vitamin DLower risk of type 2 diabetes.
Functions of Proteins
Building blocks of body components. Supports growth of and repair of tissue Fluid balance maintenance. Acid-base balance. Building blocks of hormones and enzymes. Immune function. Glucose production. Energy-yielding (nonpreferred source). Contributing to satiety.
Getting Enough Chromium
Cannot accurately determine Cr content in food.Sources: meat, whole grain, egg, mushrooms, nuts, beer, and spices.Absorption enhanced by vitamin C and niacin.Intake increased with use of stainless-steel cookware (leaches into food).
Essential Amino Acids
Cannot be synthesized in sufficient amounts or at all and must be supplied in the diet.Nine essential amino acids
Understanding Vitamins
Carbon-containing substances needed in small amounts by the body.Essential (can't be synthesized by the body) in small amounts (micronutrients).Absence leads to deficiency that can be cured if vitamin is resupplied in time.
Vitamin C Deficiency
Causes scurvy Reduced collagen synthesis, causing bruising, bleeding gums, poor wound healing.Pinpoint hemorrhages of the skin—an early symptom of scurvy from defective collagen synthesis.
Phospholipids in the Body
Cell membrane structure (lipid bilayer)Transport of lipids in the blood (lipoproteins). Emulsifier (in body and in food)Keeps fat suspended in waterDigestion of lipids.Lecithin used by the food industry to prevent oil from separating in margarine and salad dressings.
Classification of Fatty Acids
Chain length Fewer than 6 carbons (short chain)6-10 carbons (medium chain)12 or more carbons (long chain)
Other Behavior Strategies
Chain-breaking: separates behaviors that tend to occur together.Stimulus control: altering the environment to minimize the stimuli for eating.Cognitive restructuring: changing one's frame of mind regarding eating.Contingency management: prepares one for situations that may trigger overeating.Self-monitoring: tracking foods eaten and conditions affecting eating
Kwashiorkor
Characterized by: Edema Mild to moderate weight loss Maintenance of some muscle and subcutaneous fat Growth impairment (60-80% of normal weight for age) Fatty liver
Marasmus
Characterized by: Severe weight loss Wasting of muscle and body fat (skin and bones appearance) Severe growth impairment (less than 60% of normal weight for age)
Strategies for Reducing Calories
Choose lower calorieRemember that fat is a concentrated source of calories (9 kcals/gram)Consuming nutrient dense foods (plant foods)Be aware of portion sizesRead and use food labelsKeep a food log (portion size awareness)Drink water and limit sugar-sweetened beverages
Classification of unsaturated fatty acids
Cis (bent form) Hydrogen atoms on the same side of the double bond.Most found in nature in cis form Trans (straight form) Hydrogen atoms on the opposite side of the double bondMost trans fats produced commercially
Functions of Niacin (vitamin Bз)
Coenzyme formsNicotinamide dinucleotide (NAD)Nicotinamide dinucleotide phosphate (NADP)Involved in 200+ reactions.Generating energy (ATP) from carbohydrates and fat requires niacin coenzymes.Synthesis of fatty acids and cholesterol requires niacin coenzyme
Functions of Biotin (Vitamin B-7)
Coenzyme—aids in chemical reactionsGlucose and fatty acid synthesis and amino acid metabolism
Functions of Copper (Cu)
Component of bloodCeruloplasmin carries most copper in bloodRole with enzymes involved inThe body's antioxidant defensesCreating cross-links in connective tissue proteins.Energy metabolismBlood health and blood clotting.Nerve myelination and neurotransmitter synthesis.Immune system function.Blood lipoprotein metabolism.
Phospholipids
Component of cell membranes Structure: Two fatty acids and a phosphate group bonded to glycerol.Both water- and fat- solubleActs as a bridge to transport other lipids across the cell membrane.
Functions of Phosphorus
Component of hydroxyapatitePart of DNA and RNA Primary component of ATPAllows enzymes and B vitamins to function.Component of phospholipid membraneMaintains blood pH and fluid balance.
Functions of Iodine
Component of thyroid hormones which regulate metabolic rate, growth, and development.Important to the regulation of energy metabolism.
Functions of Riboflavin (vitamin B₂)
Component of two coenzymes Participate in energy-yielding pathwaysAssists some vitamin and mineral metabolismAntioxidant role: supports glutathione peroxidase enzyme
Factors that Affect Mineral Absorption
Components of fiber can limit absorption.Oxalate found in spinach binds calciumPhytate in whole grains binds iron and zinc.Excess of one mineral (zinc) can decrease absorption of another (copper)Vitamin-mineral interactionsVitamin C intake increases iron absorption.Vitamin D intake increases calcium absorption.
Avoiding Too Much Vitamin B6
Concern for those using supplements.2 to 6 grams per day for 2+ months causes irreversible nerve damage.SymptomsGait abnormality, tingling in extremities, numbnessSupplements available in health food storesEasy to obtain a toxic dose
ASK the RDN: Paleo Diet™
Concerns Exceeds recommendations for fat and protein intake Falls short of carbohydrate needs Desirable Aspects Rich in high quality proteins and produce Low in added sugar and sodium
Manganese (Mn)
Constituent of some enzymes and activator of others involved in:Energy metabolismUrea synthesisBone formationOxidative damage prevention
Avoiding Too Much Sodium
Consume fewer highly processed foods. Read food labels carefully and select foods low in sodium (140 mg or less per serving).Cook at home. Ask for low-sodium options in restaurants. Reduce the amount of salt added during cooking and at the table.
Is Coconut Oil a Good Choice?
Contain medium chain triglycerides that are rapidly absorbed by the body. Nearly 90% of the fatty acids in coconut oil are saturated. If you like coconut oil, use it in moderation.
Vitamin B12 (Cobalamin)
Contains the metal cobaltStored in the liverFound naturally only in animal productsBound to protein making absorption complex
What Is a Healthy Body Weight?
Current height per weight standards:Weight associated with health and longevity.
Food Sources of Saturated Fat
Dairy products are a primary contributor of saturated fat to our diets. Coconut and Palm Oils contain mostly saturated fat
Calcium Supplementation
Debate over the effectiveness of calcium and vitamin D supplementation for maintaining bone healthCalcium and vitamin D from diet has been found to improve bone mineral density and reduce rate of fractures Use of supplements in recent research does not show similar effect
Zinc Bioavailability
Decreased by fiber and phytates.Enhanced by vitamin C Decreased by high intakes of iron, copper and calcium
Chromium Deficiency
Deficiency causesImpaired glucose control.Increases cholesterol and triglycerides
Phosphorus Deficiency
Deficiency only with:Near-total starvationDiabetesAlcoholismAntacid and diuretic use
Getting Enough Molybdenum
Deficiency rare.Sources: milk and dairy, beans, whole grains, and nutsAverage daily intake is greater than needs.Toxicity risk in humans is low.Excess causes toxicity in laboratory animal, weight loss, and decreased growth.
Getting Enough Manganese
Deficiency: rare.Sources: nuts, rice, oats, whole grains, beans, and leafy vegetables.Supplements not recommended (doses can decrease absorption of other minerals)Excess can cause nerve damage.
Chloride: Deficiency and Excess
DeficiencyFrom prolonged vomiting (bulimia or severe flu) causing acid-base disturbance due to large loss of stomach acid.Getting Too Much ChlorideBecause of increased salt intake, average North American intake of chloride is elevated.Plays a role in raising blood pressure.
Denaturation of Proteins
Denaturation: a change in a proteins folded shapeDisrupts functionCaused by heat, oxidation, alcohol, acidity, or alkalinity
Absorption and Distribution of Iron
Depends on:Iron status of individual.Acidity of the GI tractForm of iron in food.Other dietary components found in food.
Dietary Approach to Stop Hypertension (DASH) Diet
Diet high in CalciumPotassiumMagnesium Diet low inFatSodium
Cancer-Fighting Foods
Dietary patterns that are rich in a variety of plant foods—vegetables, fruits, whole grains, beans—help to reduce the risk for many cancers. Cruciferous vegetables such as cabbage and cauliflower are rich in cancer-preventing phytochemicals.
Getting Enough Vitamin D
Dietary sources are limitedFatty fish (that is, salmon and sardines)Fortified dairy foodsFortified breakfast cerealsMushrooms
Determination of Energy Use by the Body
Direct CalorimetryUses insulated chamber.Measures body heat output.Expensive and complex. Indirect CalorimetryMeasures oxygen intake and carbon dioxide output from respirations to predict energy expended during activities.Widely used, inexpensive, and portable.
Thiamin Deficiency
Disease: Beriberi. Symptoms:Weakness.Loss of appetite.Irritability.Tingling.Loss of muscle coordination.Deep muscle pain.Enlarged heart.Edema.
Lipids: Common Properties
Diverse group of chemical compoundsDo not readily dissolve in waterFats (solid) and oils (liquid)Yield 9 kcal per gram.
EER Prediction Equations
EER for men 19 years and older:EER = 662 − (9.53 × Age) + PA × (15.91 × WT + 539.6 × HT = kcalEER for women 19 years and older:EER = 354 − (6.91 × Age) + PA × (9.36 × WT + 726 × HT) = kcal
Strategies for Controlling Hunger
Eat slowly.Choose small, high-fiber snacks.Drink plenty of water.Eat lean proteins (nuts, low to fat dairy, soy, lean meats).Eat high-volume foods that are rich in water and fiber
Energy balance
Energy balance: energy input = energy output Positive energy balance (weight gain):energy intake > energy expended Negative energy balance (weight loss):energy intake < energy expended
Mineral functions
Energy metabolism (Iron, magnesium, zinc, chromium, selenium, iodine, phosphorous, and calcium)Antioxidant function (Selenium, sulfur, zinc, copper, and manganese)Bone health (Calcium, phosphorous, magnesium, and fluoride)Blood health and immunity (iron, copper, calcium, zinc, selenium, and magnesium)Growth and development (Zinc, iodine, and calcium)Nerve impulses and muscle contraction (Calcium, sodium, potassium, and chloride)
Thermic Effect of Food (TEF)
Energy used to digest, absorb, and metabolize food nutrients. Approximately 5% to 10% above the total calories consumed. TEF is highest for protein, then carbohydrate, and then fat.
Chromium (Cr)
Enhances the effect (or action) of insulin required to maintain normal blood glucose levels
Making Lipids Available for Body Use
Enzymes involved in lipid digestionlingual lipase (mouth)gastric lipase (stomach)pancreatic lipase (small intestine) Triglycerides glycerol + fatty acids.
Recommendations for Fat Intake
Essential Fatty AcidsApproximately 5% of total calories Dietary Guidelines 20% to 35% of total kcals from fatLess than 10% of kcal from saturated fat
Vitamin K functions
Essential for blood clotting Activates clotting factors, which are then able to bind to calcium. Important in bone health.Calcium binding proteins depend upon vitamin K for their function in bone mineralization.
Regular Physical Activity
Essential for weight loss and maintenancePromotes steady weight loss.Increases lean body mass. Increases fat utilization.Improves bone health.Increases metabolic rate.
Estimates of Energy Needs
Estimated Energy Requirement (EER) GenderAGE = Age in yearsWT = Weight in kilograms (pounds per 2.2)HT = Height in meters (inches per 39.4)PA = Physical activity (PA estimate table)
Avoiding Too Much Potassium
Excess in blood = hyperkalemiaNot caused from dietary sources Affects people with poor kidney function Medications that affect kidney functionToo many supplements
Avoiding Too Much Magnesium
Excessive intake causes diarrhea.Nonfood sources can cause problems; dietary sources rarely problematic.Toxicity can occur in:People with kidney failure (elderly at risk).Abuse of OTC laxatives and antacids (milk of magnesia).
Avoiding Too Much Fluoride
Excessive intake during tooth development leads to fluorosis.Permanent damage to the teeth by mottling (brown spots that stain the teeth).In adults: hip fractures, weak or stiff joints, chronic stomach inflammation
Fat-soluble vitamins
Exist in several biologically active forms.Absorbed with dietary fat.Transported via special carriers in the bloodstream.Stored in the bodyExcess accumulate in the liver and fatty tissuesDeficiency symptoms take a long time to appearAmong all the vitamins, vitamin A poses the greatest risk for toxicity.Avoid single-dose supplements of vitamin A.
Electrolytes Regulate Fluid Balance
Extracellular ions:SodiumChloride Intracellular ions:PotassiumPhosphate
Contributors to Hypertension
Family history.Age.Heart disease.Overweight.Inactivity.Excess alcoholHigh sodium intake.Smoking.Elevated blood lipoproteins.African-Americans and Asian Americans have higher risk than Caucasians
Hidden Fats
Fat added during manufacturing, processing, and cookingFrench friesBaked goods Read LabelsLook on the Nutrition Facts labelsLook on the lists of ingredients Control portion size
Fats and Oils in Foods
Fat contributes to the flavor, texture, and aroma of foods. Triglycerides are abundant in the American diet. Triglycerides have satiety value High in kilocalories (energy dense)Slow the process of digestion
Vitamins: Classification
Fat-soluble:Vitamin A.Vitamin D.Vitamin E.Vitamin K. Watersoluble:Thiamin.Riboflavin.Niacin.Pantothenic Acid.Biotin.Vitamin B-6.Vitamin B-12.Vitamin C.(Choline).
Functions of Thiamin (vitamin B1)
First B vitamin discovered.Helps release energy from carbohydrate.Coenzyme form, thiamin pyrophosphate (TPP), participates in energy producing pathways.Involved in chemical reactions that make RNA, DNA, and neurotransmitters.
Maternal Deficiency of Folate
Folate extremely important during pregnancyLow folate levels in pregnant woman linked to neural tube defects in fetus Neural tubes close within first 28 days of pregnancy. Recommended that 6 weeks before pregnancy, all women take supplements containing 400 mcg/day to help prevent neural tube defects like spina bifida.
Functions of Vitamin B12
Folate metabolismMaintaining myelin sheath that insulates neurons from each other.
Functions of Folate (vitamin B-9)
Folic Acid = synthetic formCoenzymes DNA synthesisCell divisionAmino acid metabolism and their derivatives (such as homocysteine)Formation of neurotransmitters in the brain
Getting Enough Folate
Food Sources of Folate:Green leafy vegetables.Asparagus.Orange juice.Dried beans.Fortified ready-to-eat breakfast cereals.Bread.Milk and yogurt.Cooking (heat) destroys 50% to 90% folate.
Getting Enough Thiamin
Food SourcesPork products.Whole grains and wheat germ.Ready-to-eat cereals.Green beans, milk, orange juice, organ meats, peanuts, dried beans, seeds
Getting Enough Riboflavin
Food SourcesReady-to-eat breakfast cerealsDairy foodsEnriched grainsMeatEggsAsparagus, broccoli, and greensDestroyed by exposure to light
Remember the Protein Sparing Effect
Food proteins are used most efficiently when we are consuming enough carbohydrates and fats to meet our calorie needs. If the carbohydrate content of the diet is insufficient to meet the body's needs for glucose, amino acids can be converted to glucose instead of being used for vital functions of proteins.
Getting Enough Chloride
Food sources of chloride:Fruits and vegetables.Condiments.Chlorinated water.Processed food.
Foods Highest in Fat
Foods highest in fat (close to 100% fat):Salad oilsButterMargarineMayonnaise Other high-fat foods (about 75% fat):Peanut butter, nutsBacon, steak, hamburgerCheddar cheeseAvocado
Getting Enough Biotin
Foods rich in protein such as egg yolks, peanuts, and cheese are good sourcesExcess: no reported effects
Eating for Heart Health
Foods to limit Added SugarsAlcohol Foods to emphasize FruitsVegetablesWhole grainsLegumes
Vitamin C (Ascorbic acid)
Formation of Body ProteinsCollagen synthesis, most abundant protein in body.Formation of Other CompoundsCarnitine synthesis, transports fatty acids.Neurotransmitters: Serotonin and norepinephrine synthesis.
Cholesterol in the Body
Formation of hormones: Estrogen.Testosterone.Active vitamin D hormone. Structural component of cell membranes and lipoproteins Synthesis of bile acids (important for fat digestion).
Body Fatness Linked to Cancer Risk
Forms of cancer related to body fatness and excessive calorie intake:BreastColonPancreasKidneyGallbladderEndometriumProstate gland
Vitamin K
Forms:Phylloquinone. (K1)Menaquinone. (K2) Menadione. (K3)
Phytosterols (Plant Sterols/Stanols)
Found in cell membranes of plants 2 to 5 grams of plant sterols/stanols per day can reduce blood cholesterol May reduce or block the absorption of cholesterol in the small intestine Avoid phytosterol-enriched foods and supplements
Getting Enough Vitamin C
Fresh, ripe fruits and vegetables5 to 9 servings per dayBrighter fruits and vegetables = more vitamin CRapidly lost in processing and cooking and the use of copper or iron cooking utensilsSmokers have a higher need for Vitamin C than non-smokers because of increased oxidation.
Roles of Lipids in the Body
Functions of triglycerides Provide energy when at rest and during light activity to fuel muscles.Store energy for later use.Insulate and protect the body.Transport fat-soluble vitamins A, D, E, and K.Regulate body processes.
Protein Digestion—Small Intestine
Further digestion of polypeptides by release of hormone, pancreatic enzymes, and intestinal cell enzymes Cholecystokinin (CCK) Trypsin, chymotrypsin, carboxypeptidase Peptidases
Supplement Industry
Generates about $35 billion annually in the U.S.Supplements can be sold without proof they are safe and effective.FDA does not regulate vitamin and mineral supplements closely unless shown to be inherently dangerous. ©Nancy R. Cohen/Getty Images
Weight Loss in Perspective
Goal for sound weight control program Lose stored fat while sparing lean body tissueReach a healthy weightAvoid rapid weight loss Focus on weight loss of 1 lb. per week Combination of reduced calorie intake and increased physical activity (to equal 500 calories per day).
Reversing Heart Disease!
Harms the endothelium:Oil Restores the endothelium:BerriesLeafy Greens
Conquering the Weight-loss Plateau
Healthy weight loss takes time and is erratic.Early weight loss is larger—includes fluid and fat.Begins to slow—muscle mass increases if exercising.As weight loss slows, the best practice is to increase physical activity (vary activity, intensity, and type).
Functions of Sodium
Helps muscle contractions and nerve impulse conduction.Helps maintain fluid balance.Helps control blood volume and blood pressure.
Form of Iron in Food
Heme, Animal SourceMeat.Fish.Poultry. Nonheme, Plant SourceFruits and vegetables.Fortified foods.Supplements.
Avoiding Too Much Iodine
High amounts of iodine can challenge the thyroid, impairing its function.Resulting in goiterAt risk, those who eat a lot of seaweed or who take excess in supplements.
Avoiding Too Much Iron
High iron can cause stomach irritation.Iron pills are common cause of iron toxicity in children who accidentally overdose.Hemochromatosis: An inherited disorder that results in increased iron absorption
Food Sources of Sodium
High sodium foods (packaged/snack foods):Soy saucePickled foodsDeli meatsFishCheese Bouillon cubes Canned and instant soupFrozen prepared mealsMonosodium Glutamate (MSG)
Avoiding Too Much Vitamin D
High vitamin D intake results in increased blood calcium and can lead to deposits of calcium in soft tissue.Toxicity does not occur from sun source.
Nutrition and Your Health: Minerals and Hypertension
Hypertension is defined as sustained blood pressure consistently at or above 140/90 mm mercury.
Sodium Deficiency
HyponatremiaEndurance athletes at risk.Symptoms:Muscle cramps.Nausea and vomiting.Dizziness.Shock. Coma.
Is Thirst a Good Indicator of Hydration Status?
If thirsty, you are already dehydrated.Athletes should consume 2 to 3 cups fluid/water for each pound lost during exercise.Monitor infants and children with vomiting or diarrheaSensitivity declines with age, increased dehydration risk in elderly.
Food Protein Allergies
Immune system mistakes food protein for harmful invader.Reactions range from mild intolerance to fatal allergic reactions.Introducing allergenic foods early in life may prevent allergies.
Vitamin K Deficiency
In adults: Deficiency after long-term antibiotic use and when fat malabsorbed.In infants:Infant's gut at birth is sterile (no bacteria present). Vitamin K routinely administered by injection shortly after birth.
Forms of Vitamin D
Inactive forms (Previtamin):Vitamin D₂ (ergocalciferol)Vitamin D₃ (cholecalciferol)Form found in the blood25-hydroxyvitamin D₃ (calcidiol)Active Form:1,25-dihydroxyvitamin D₃ (calcitriol)
Calcium Absorption
Increased by:High need—growth, pregnancy, lactation.High levels of parathyroid hormone and vitamin D.Lactose present in diet.Food contents moving through GI tract.Acidic environment of stomach. Decreased by:Phytic acid.Oxalates.Tannins.Vitamin D deficiency.Diarrhea.Increasing age.Certain medications.
Excessive Trans Fat Intake
Increases blood cholesterol levelsRaises LDL (not good)Lowers HDL (not good) Limit the following:High-fat baked goods.Deep-fried foods.Non-dairy creamers.
Energy for Physical Activity
Increases energy expenditure above basal energy needs by as much as 15% to 35%. More activity, more energy is burned
Minerals Overview
Inorganic nutrients (do not contain carbon)Come from the soilAre required in very small amountsEssential in the diet
Avoiding Too Much Vitamin C
Intake above 2000 mg (2 grams) per day can cause stomach inflammation and diarrhea.Increased risk of developing kidney stones.Increased iron absorption may be problematic with hemochromatosis.
Avoiding Too Much Vitamin A and Carotenoids
Intakes in excess of the UL for vitamin A linked to birth defects and liver toxicityIf taking supplements do not exceed the RDA for vitamin A Hypercarotenemia, too many carrots or beta-carotene supplements/pills.Skin turns yellow-orange, particularly the palms of the hands and soles of the feet.
Biotin Deficiency
Intestinal bacteria can synthesize biotin, making deficiency rareRaw egg whites bind biotin and decrease its absorption.High raw egg white intake can lead to biotin deficiency.Symptoms include:Skin problems, Sore mouth, GI distress, Depression, Weakness, Poor growth.
Vitamin D Deficiency
Intestinal calcium absorption decreasesRicketsOsteomalacia
Potassium: Functions
Intracellular fluids contain 95% of the potassium in the bodyPrincipal intracellular positive ionPerforms many of the same functions as sodium:Nerve impulse transmission.Maintaining water balance.
9 Essential Amino Acids & Plant Foods
Isoleucine: watercress, chard, sunflower seeds, spinach, kidney beansLeucine: alfalfa seeds, kidney beans, watercress, sunflower seedsLysine: watercress, walnuts, peas, lentils, brewer's yeast, almonds, chickpeasMethionine and Cysteine: sesame seeds, seaweed, spirulina, Brazil nuts, oatsPhenylalanine and Tyrosine: sesame seeds, kidney beans, spinach, peanutsThreonine: watercress, spinach, sesame seeds, sunflower seeds, kidney beansTryptophan: spinach, turnip greens, broccoli rabe, asparagus, oat bran, kidney beans, watercressValine: mushrooms, snow peas, kidney beans, sunflower seeds, sesame seedsHistidine: apples, beets, carrots, celery, cucumber, spinach
Undernutrition in Children
Kwashiorkor Marginal amount of calories and insufficient protein Marasmus Starvation and insufficient protein and calories
"Good" and "Bad" Cholesterol
LDL referred to as "Bad" cholesterolHigh levels of LDL in the blood are associated with an increased risk of heart disease HDL referred to as "Good" CholesterolHigh levels of HDL in the blood are associated with a reduced risk of heart disease.
Factors Associated with Bone Loss
Lack of physical activityBeing too thin (underweight)Excessive intake of protein, sodium, caffeine, or alcoholSmoking
Branched-Chain Amino Acids
Leucine, isoleucine, and valineUsed by muscles for energy needs.Important to repairing and building muscle tissues.
Food Sources of Polyunsaturated Fat
Linoleic Acid (omega-6) Safflower oil Sunflower oil Corn oil Cottonseed oil Nuts and seeds Poultry Beef
Nature Versus Nurture
Location of fat is influenced by genetics. Dietary patterns and lifestyle behaviors play role. Increased physical activity and moderate calorie intake can promote healthy weight.
Choosing a Dietary Supplement
Look for United States Pharmacopeial Convention (USP) sealChoose nationally recognized brandDo not buy supplements that exceed the RDA Ensure to not exceed UL from supplements and fortified foods
Iodine Deficiency
Low iodine levels cause.Goiter: Enlargement of the thyroid gland caused by insufficient iodine in the diet.During pregnancy results in an infant born with short length and intellectual delays.
Bioelectrical Impedance
Low-energy current that measures the resistance of electrical flow.Fat is resistant to electrical flow.The more the resistance, the higher the body fat.
Why Control Blood Pressure?
Lowers cardiovascular disease risk.Lowers kidney disease risk.Decreases risk of stroke.Prevent declines in brain function.Prevent poor blood circulation in legs.Prevent vision problems.Prevent sudden death.
Functions of Water (2)
Maintains body temperature Heat loss = evaporation of perspiration.Lubricant for joints and organs.Moistens eyes and GI tract.
Vitamin D Functions
Maintains calcium and phosphorus levels in blood.Involved in gene expression and cell growth regulation.May decrease certain types of cancer risk.
Lipids and CVD
Major dietary factors that raise LDL are trans fat and saturated fat. For people at risk of heart disease, the American Heart Association recommends restricting saturated fat to no more than 5% to 6% of total kcals.
Categories of Minerals
Major: need >100 milligrams/daySodium, potassium, chloride, calcium, phosphorus, magnesium, and sulfur Trace: need <100 milligrams/dayIron, copper, zinc, selenium, iodine, chromium, fluoride, manganese, molybdenum, and others Ultratrace: No known requirement.Arsenic, boron, nickel, silicon and vanadium
B Vitamins in Grains
Manufacturing and refining of grains leads to loss of B vitamins, other vitamins, and minerals.Nutrient rich germ, bran, husk discarded in processing.In the United States, bread and cereal products made from milled grains are enriched with four B vitamins (thiamin, riboflavin, niacin, and folic acid) and with the mineral iron.
Getting Enough Fluoride
Marine fish, clams, lobster, shrimp.Tea.Seaweed.Some natural water sources.Fluoridated water sources (not usually bottled water).
Can Supplements be Harmful?
May be contaminated by harmful substances (e.g., lead) The strength of the ingredients may differ from that listed on the Supplement Facts panel. May interact with prescription medications either to enhance or counter the effects of medications. High doses of one nutrient can affect absorption of other nutrients. Individuals may suffer from allergies or sensitivities to ingredients
Functions of Water
Medium for chemical reactions.Participates in chemical reactions.Distributes nutrients to cells.Removes waste products from cells.
Getting Enough Phosphorus
Milk and cheeseMeatFishEggs.NutsBread, breakfast cereals, and branUsed as a food additive
Eating Mindfully or Mindlessly
Mindful eating: Being consciously aware of entire eating experience. Mindful eating techniques help dieters slow down their eating and become more aware of internal cues of hunger and satiety.
Basal Metabolism
Minimal amount of calories used by body to support a fasting state when resting and awake in warm, quiet environment. Approximately 60 to 75% of total energy needs. Includes energy needed to maintain heartbeat, respirations, and body temperature.
Water: Essential to Human Life
Most abundant molecule in your body.Comprises 50% to 70% of human body.Your body can lose water through lungs, skin, urine, and feces.
Iron-Deficiency Anemia
Most common micronutrient deficiency worldwide.Symptoms: fatigue, pale skin, always cold, loss of appetite, reduced work capacity.Conditions that lead to anemia:Growth and increased blood volume. Blood loss during menstruation.Blood loss from ulcers, colon cancer, hemorrhoids.
Coenzymes
Most of the B vitamins serve as coenzymes.Aid in the function of various enzymes.Without the coenzyme, the enzyme cannot function properly.
Relapse Prevention
Need a solid plan to handle weight-control lapses:Don't overreact.Take charge immediately.Continue to practice newly learned behavior.
Molybdenum (Mo)
Needed to activate enzymes functioning in:Metabolism of sulfur-containing amino acids and nitrogen-containing compounds in DNA and RNAProduction of uric acid (waste product) Oxidation and detoxification of other compounds
Getting Enough Niacin
Niacin can be synthesized in the body from the amino acid TryptophanAverage American intake: Double the RDAMajor sources include protein foods such as meat and peanuts and RTE cereals Corn treated with lime increases bioavailability of niacin
Food Industry and Trans Fat
No longer recognized as safeMust be listed on food labelsManufacturers now using fully hydrogenated fats and blending them with oil (interesterification)
Avoiding Too Much Niacin
No reported effects from food Large supplemental dosesUsed to lower blood lipids, LDL cholesterol.Potential adverse side effects when intakes >100 milligrams per dayShort-term: headache, itching, and increased blood flow to the skin resulting in flushingLong-term: GI tract and liver damage
Summary
No single food group or food is a good source of all vitamins.Eat a variety of foods daily. Food provides more than just vitamins. Rich in disease fighting phytochemicals, antioxidants, and fiber.Choose whole food not supplements.
Adaptive Thermogenesis
Nonvoluntary physical activity: Triggered by overeating.Fidgeting and shivering.Maintenance of muscle tone.Maintenance of posture.
Eating Patterns Rich in Animal Proteins
Not recommended by Dietary Guidelines for Americans or the American Heart AssociationAn association between red meat consumption and total mortality, as well as premature mortality caused by cardiovascular disease and cancer.
Avoiding Too Much Vitamin E
Not stored in the liver—stored in fat tissue.No reported effects from food Large supplemental doses can interfere with blood clottingRisk especially high when taken with anticoagulant medications (Coumadin and aspirin).
Preservation of Minerals in Foods
Not typically lost from animal foods during processing.Refined grains = lower levels trace minerals.Iron added as part of enrichment.Selenium, copper, zinc not added back.
Meeting Dietary Needs, vegetarian
Nutrients of concern when a vegetarian diet is suboptimal: Protein, iron, zinc, vitamin B12, calcium, vitamin D, iodine, and omega-3 fatty acids
Recommended for Evidence-Based Research Findings
NutritionFacts.Org Animal protein consumption triggers the release of the cancer-promoting growth hormone IGF-1.
Medications for Weight Loss
Obesity medications act by: Promoting satiety Blocking fat digestion Suppressing appetite.Slowing gastric emptying Candidates include those with: BMI ≥ 30 or BMI ≥ 27 with at least one obesity-associated comorbid condition.
Meeting Protein Needs
Obtained from plant and animal foodsBody breaks down the protein in food and reassembles the amino acids into body proteinsBody can also synthesize protein from other compounds within the body.
Nutrition and Your Health:Lipids and Cardiovascular Disease
Of the macronutrients, fats are the most significant dietary factor associated with heart disease.
Fat Rancidity
Oils decompose from breakdown of double bonds in unsaturated fatty acids by UV light and/or oxygen. Produces unpleasant odor and flavor.Limits shelf life of food products.Polyunsaturated fatty acids more susceptible.
Food Sources of Monounsaturated Fat
Olive OilCanola Oil Peanut OilNuts
Health-Related Effects
Omega-3 Decreases inflammationRelaxes blood vesselsDecreases blood clotting Omega-6 Excess increases inflammationConstricts blood vesselsIncreases blood clotting
Classification of polyunsaturated fatty acids
Omega-3: first double bond at the third carbon atom from the omega end Omega-6: first double bond at the sixth carbon atom from the omega end Omega-9: first double bond at the ninth carbon atom from the omega end
Getting Enough Vitamin E
Only synthesized by plants. Plant oils are best sources.Good sources include:Salad oils.Fortified cereals.Nuts and seeds.
Protein Organization
Order of amino acids in a protein determines its ultimate shape. Protein's final shape determines its function in the body.
Chylomicrons Transport Dietary Fats
Originate in the intestinal cells Largest of the lipoproteins containing the greatest proportion of triglycerides Once enters bloodstream, lipoprotein lipase breaks down triglycerides in its coreFatty acids released to the bloodstream and absorbed by nearby cells.
Obesity Trends in the United States
Over 70% of North American adults are overweight. 37% of adults are obese. 17% of youth are obese. Signals for evaluation of diet and lifestyle: Greater than 10 pounds of weight gain.
Can a Person Consume Too Much Water?
Overhydration Water intake far exceeds kidneys' processing ability.Sodium becomes diluted in blood.HyponatremiaDangerously low blood sodium level.Swelling of brain, nerves, fluid in lungs.
Amino Acid Supplements
Overwhelms absorptive mechanisms Can cause imbalances Best to stick with whole foods
Iron (Fe): Functions
Part of oxygen carrying moleculesHemoglobin in red blood cellsMyoglobin in muscle cellsUsed as part of many enzymesNeeded for brain and immune functionHelps detoxify drugs in the liverContributes to bone health
Protein Digestion—Stomach
Partial protein digestion by stomach acid and the enzyme pepsinHydrochloric acid denatures the proteinThe enzyme pepsin is released by the stomach to begin chemical digestion.
Niacin Deficiency
Pellagra:Means rough or scaly skin. Early symptoms: poor appetite, weight loss and weaknessWith progression: dermatitis, diarrhea, dementia, and death if left untreated
Vitamin B12 Deficiency
Pernicious anemiaReflects impaired absorption not intake.Elderly and vegans at risk for deficiency.Neurological symptoms from destruction of parts of myelin sheath.Irregular muscle actions.Impaired reflexes.Eventual paralysis and, perhaps, death.
Digestion of Phospholipids and Cholesterol
Phospholipids glycerol + fatty acids + phosphorus-containing parts Cholesterol esters cholesterol + fatty acid
Nudges to Promote Positive Behavior
Place treats out of sightKeep produce visibleShift from 12-inch plates to 10-inch plates
Carotenoids
Plant pigments that give the deep yellow, orange, and red colors to fruits and vegetables.Converted to vitamin A in body (provitamin A):Alpha-caroteneBeta-caroteneBeta-cryptoxanthinOther carotenoids that may have health benefits:Lycopene.Zeaxanthin.Lutein.
Heart Disease can be Reversed!
Plant-based dietSmoking cessation Moderate exercise Stress management Psychosocial support
Eating Pattern Rich in Plant Proteins
Plant-based diets have a positive impact on heart health, cancer prevention, and diabetes control.Dietary advantages of plant-based protein compared to animal-based proteinContain high amounts of antioxidants, dietary fiber, phytochemicals, vitamins A, E, and C, carotenoids and magnesiumAre lower in saturated fat and do not contain cholesterol
Nutrition and Your Health: Popular Diets—Cause for C
Popular diets do not help people make permanent changes in eating habits.Promote cycles of loss and regain of weight (yo-yo dieting)
Getting Enough Potassium
Potassium is found in the largest quantities in fruits and vegetables.Americans typically eat less than the recommended amount.Higher intake of potassium is associated with lower blood pressure.
Classification of Fatty Acids (2)
Presence and number of double bonds Saturated fatty acid (no double bonds)Monounsaturated (one double bond)Polyunsaturated (two double bonds)
Functions of Fluoride
Prevents dental caries by:Contributing to strength of teeth structure and resists bacterial acid degradation.Stimulates remineralization of enamel.Producing antibacterial effect of acid-producing organisms found in enamel.
Triglycerides
Primary form of fat in the body and in foods. Structure: Three fatty acids bonded to glycerol. Diglyceride: Glycerol + two fatty acids. Monoglyceride: Glycerol + one fatty acid.
Chloride: Functions
Primary negatively charged ion in extracellular fluid.Functions:Helps regulate fluid balanceComponent of stomach acid (HCl).Maintenance of acid-base balance.Immune response, used as white blood cells attack foreign cells.Nerve function.
Behavior modification
Process used to gradually and permanently change behaviors.Identifying behaviors and barriersAddress barriers and modify "problem" behaviors with new habits
Hydrogenation of Fatty Acids
Process used to solidify an oil.Increases shelf life of food product.Addition of hydrogen to unsaturated fatty acid changing some carbon-carbon double bonds to single bonds. Partial hydrogenation produces Trans FatsFull hydrogenation produces Saturated Fats
Vitamin B6 Deficiency
Produces small RBCs Affects multiple body systemsIssue for alcoholicsWidespread symptoms:Depression.Vomiting.Skin disorders.Nerve problems.Impaired immunity
Absorption of Fatty Acids
Products of fat digestion diffuse into the absorptive cells of the small intestine95% of dietary fat is absorbed Once inside small intestinal cellsShort and medium chain fatty acids absorbed into hepatic portal veinLong chain fatty acids (most dietary fats) are too large to be absorbed into portal circulation and are reassembled into triglycerides
How to Recognize a Fad Diet
Promotes quick solutions and rapid weight loss.Limits or restricts food selections.Use of personal testimonials. Billed as cure-alls for everyone.Recommends expensive supplements or meals.No permanent lifestyle changes advocated.Critical and skeptical of scientific community.Claim there is no need to exercise.
Getting Enough Zinc
Protein-rich diets especially those that include animal sources are high in zinc.Food Sources:Meat, fish, poultry, and dairy productsFortified cereals, quinoa, legumes, peanutsAbsorption efficiency depends on the body's need.
Vitamin E Deficiency
Rare in adults Plant oils (primary source of vitamin E), is high.Associated with disease or health problems that interfere with fat malabsorption and smokingPreterm infants at riskBorn before vitamin E has been transferred from motherSusceptible to hemolytic anemia (membranes of RBCs become fragile and die prematurely)
RDA for Protein
Recommended protein intake Healthy Adults: 0.8 gram per kilogram body weight (approx. 10% of total calories) Acceptable Macronutrient Distribution Range for protein 10-35% of calories
Zinc
Required by approximately 200 enzymes for activityNecessary to support many physiological functions:DNA synthesis and functionProtein metabolism, wound healing, and growthDevelopment of bones and reproductive organsStorage, release, and function of insulinCell membrane structure and functionPrevention of oxidative damage to cellsWhite blood cell formation
Functions of Pantothenic Acid (Vitamin B-5)
Required for the synthesis of Coenzyme Involved in chemical reactions that allow the release of energy from carbohydrates, lipids, and protein. Needed for initial steps of fatty acid synthesis
Treatment of Overweight and Obesity
Requires long-term lifestyle changes. Emphasis should be on healthy, active living and sustainable behavior changes.
Building Strong, Healthy Bones
Requires:CalciumProtein Vitamin CVitamin D
Getting Enough Copper
Rich Sources:LiverLegumesSeedsWhole grain breads and cerealsCocoa
Dietary Balance
Roots: beets, potatoes, carrots, onions Stems: celery, rhubarb, bok choy, asparagus Leaves: lettuce, spinach, kale, chard Fruits: apples, oranges, bananas, tomatoes Seeds: shelled peas, shelled beans, grains Flowers: Brussels sprouts, broccoli, cauliflower
Properties of Fatty Acids
Saturated Fatty AcidsSolid at room temperature.More prevalent in foods of animal origin.Increases blood cholesterol. Unsaturated Fatty Acids Liquid at room temperature.More prevalent in foods of plant origin.Lowers blood cholesterol.
Nutrition and Your Health: Nutrition and Cancer
Second leading cause of deathFour cancers, cause over 50% of cancer deaths lung, colorectal, breast, prostate cancers.
Selenium Deficiency
Selenium content of soil predicts selenium content in plant or animal food.Keshan Disease: Children in Keshan County China have a form of heart disease.Rare in the U.S.Low blood levels associated with prostate cancer.
Avoiding Too Much Selenium
Selenium toxicity has not been reported from food sources.Supplementation for long periods of time is toxic.Toxicity signs: hair loss, weakness, cirrhosis.
Types of Vegetarian Diets
Semivegetarian: Excludes red meat but may include fish and poultry, as well as dairy products and eggs Pescetarian: Excludes all animal flesh except fish Lacto-ovo vegetarian: Excludes all animal flesh but includes eggs and dairy products Lacto vegetarian: Excludes animal flesh and eggs but includes dairy products Vegan: Excludes all food of animal origin
Behavior Strategies for Weight Management
Set realistic and achievable goalsShort-term, specific, trackable, and positiveFocus on behavior change rather than reaching a certain weightEngaging in physical activityDrinking waterEating fruits and vegetables
Absorption of Vitamin B12
Several steps required:Stomach acid releases vitamin B-12 from protein.Requires Intrinsic Factor for absorption.A problem at any step could impair absorption:Defect in gene for intrinsic factorDecreased stomach acid production with age
Behavioral Tactics for Weight Loss
Shopping: Do not shop when hungryPlanning: Eat at scheduled times (plan meals in advance)Activities: Eat in designated areaHolidays/Parties: Drink fewer alcoholic beveragesEating Behavior: Eat slowlyRewards: Allow treats on exercise daysSelf Monitoring: Record eating behavior to identify situations that contribute to overeatingCognitive Restructuring: Focus on long-term progress, not occasional setbacksPortion Control: When eating out, put half the entrée in a take-home box
Avoiding Too Much Copper
Single dose (10 mg) can cause toxicity.GI distress, vomiting blood, tarry feces, damage to the liver and kidneys.Wilson's diseaseLiver cannot synthesize ceruloplasmin.Copper accumulates in tissues.Damage to liver and nervous system.Treatment is diet of fruits and vegetables.
Skinfold Measurement
Skinfold Measurements Taken at various sites around the body. Predicts body fat content in about 10 minutes. Measurements are made at several locations.
Characteristics of Sound Weight-loss Plan
Slow and steady weight loss Flexible and can adjust to accommodate habits and tastes Meets nutrient needs with low-calorie, nutrient dense intake Promotes behavior change Considers overall health
Eight Leading Food Allergens
Soy, Peanuts, Tree nuts, Wheat, Milk, Eggs, Fish, and Shellfish
Bottled Water vs. Tap Water
Standards for quality and contaminant levels are identical.DifferencesFluoride added to municipal waterBottled water treated with ozone and municipal water treated with chlorideOver time, plastics break down and can leach into the liquid in the container.
Storage of Minerals in the Body
Stored in various tissuesSome remain in bloodstream.Calcium, phosphorus, magnesium, and fluoride stored in bone.Iron, copper, zinc and some trace stored in liver.Others stored in muscle tissue, organs, glands.
Sterols
Subgroup of steroids Found in both plants and animals Structure: Multi-ringedMade primarily of carbon and hydrogen atoms Best known sterol is CholesterolFound only in foods of animal origin including beef, poultry, eggs, dairy, etc.
Adopt Healthy Habits for Life
Successful, lifelong, weight management is achievable when making small sustainable changes.
Mineral Toxicities
Supplements pose biggest problem for toxicity.Avoid intakes above 100% of Daily Values on supplement labels.Harmful interactions with other nutrients can occur.Look for brands with USP for supplements.
Potassium: Deficiency
Symptoms include:Loss of appetite.Muscle cramps.Confusion.Constipation.Irregular heartbeat. Can be caused from:Very low-calorie diets.Eating disorders.Alcohol abuse.Laxative abuse.Chronic diarrhea.Vomiting.
Dehydration
SymptomsTiredDizzyHeadachesHeat intoleranceDry skinLow blood pressureChronic dehydration increases risk of developing kidney stones.
Sodium
Table salt 40% sodium.60% chloride.1 tsp of salt = 2400 mg sodiumAbundant in food supply adds flavor and preserves food.Americans exceed requirements.
Protein Absorption
Takes place in the lower part of the small intestine within absorptive cells Active absorption—requires energy and a carrier protein transport system. Amino acids are sent to the liver via portal vein.
Influences on Water Loss
Temperature of the environment Physical activityCaffeine and alcohol intakeHigh protein dietIllness
Plants Provide All the Power We Need
The most powerful creatures on earth are herbivores: Elephants, Rhinos, Gorillas, Pandas, Giraffes, Hippos, Horses, Bison, Cows Elite Athletes: Rich Roll, Frank Medrano, Catra Corbett Documentary: Game Changers Animal protein causes inflammation and delays recovery following exercise
Prevention of Hypertension
The most practical advice for prevention of hypertension is to maintain a healthy weight.Strategies to lower blood pressure include:Lose weightExercise dailyLimit alcoholLimit sodium and chlorideIncrease potassium, calcium, and magnesiumAdopt a DASH eating plan
Preservation of Vitamins in Foods
The vitamin content of food decreases with exposure to:heat, light, and aircooking in wateralkalinityfood processing
Should You Take a Supplement?
Those likely to benefit from dietary supplements include (see Table 8-6):A person with anemiaWomen of childbearing ageStrict vegans
Functions of Vitamin B6 (Pyridoxine)
Three biologically active forms all can convert to coenzyme pyridoxal phosphate (PLP)Coenzyme participates in 100+ metabolic reactions:Carbohydrate, protein, and lipid metabolismSynthesis of nonessential amino acids neurotransmitters, and hemoglobinAids in homocysteine metabolism
Regulation of Calcium Levels
Tightly regulated within narrow range.Hormonally controlled actions reestablish normal blood calcium levels. Bones release calcium. Intestines absorb more calcium.Kidneys retain more calcium in the blood
Avoiding Too Much Zinc
Toxicity can occur from zinc supplements and overconsumption of zinc-fortified foods.Intakes over 100 milligrams result in diarrhea, cramps, nausea, vomiting, loss of appetite, and depressed immune system function.Interferes with Copper metabolism.
Types of Lipids
Triglycerides Phospholipids Sterols
Essential Fatty Acids
Two fatty acids must be supplied by the diet to maintain health. Alpha-linolenic acid (an omega-3 fatty acid). Linoleic acid (an omega-6 fatty acid).
Most Eat More than the RDA!
Typical consumption:Men: 100 grams/dayWomen: 65 grams/day Excess protein cannot be stored as protein.If protein consumption is in excess of body needs and energy needs are met, the excess amino acids will be stored as fat.
B Vitamin Intakes of North Americans
Typical diet is adequate in B vitamins.Alcoholics most likely to develop deficiency.Common foods are fortified such as ready-to-eat breakfast cerealRapid cooking of vegetables in minimal fluids helps to preserve vitamin content.
Avoiding Too Much Phosphorus
UL is 3 to 4 grams per day.High intake increases risk of tissue calcification and stone formation.Chronic imbalance in phosphorus-to-calcium ratio can increase risk of low bone mineral density.
Magnesium: Deficiency
Uncommon for healthy peopleFound among people with abnormal kidney function or from taking certain diuretics Alcoholism increases risk of deficiency.Deficiency causes irregular heartbeat, sometimes accompanied by. weakness, muscle pain, disorientation, seizures.
Zinc: Deficiency
Uncommon in the U.S.Symptoms In adults: acnelike rash, diarrhea, lack of appetite, delayed wound healing, impaired immunity, reduced sense of taste (metallic-like) and smell, and hair loss.In children and adolescents: growth, sexual development, and learning ability may be hampered.
Underwater Weighing
Underwater (hydrostatic) weighing:Fat is less dense than lean tissue.Fat floats.Most accurate of typical methods used.
Vitamin D
Unique qualitiesFunctions as a hormone.Produced in the skin when exposed to UV light.
Bariatric Surgical Procedure
Used for treating severely obese individuals:Adjustable gastric banding (LAP Band): limits amount of food that can be consumedGastric bypass: reduces amount of food that can be consumed and absorbed
Functions of Vitamin A
Vitamin A plays a primary role in immunity, vision, growth, development, and reproduction.
Forms of Vitamin A
Vitamin A: Group of compounds known as retinoids.Three active forms (preformed vitamin A)Retinol, retinal, and retinoic acidExist only in animal products.
Getting Enough Vitamin B12
Vitamin B₁₂ is found naturally only in animal products.Adults over age 50 encouraged to seek synthetic sources:Supplements or fortified breakfast cerealsAmericans consume two times the RDA or moreNo reported detrimental effects from high intakes of supplements
Vitamin Content of Foods
Vitamin content is greatest when a fruit or vegetable is ripe.Freezing helps retain nutrientsBlanched first, increasing vitamin content.
Carrying Lipids in the Bloodstream
Water and oil (fat) do not mix easily.Unique system of fat transportation is needed. Lipoprotein: Transport vehicle for lipids.Most lipids are transported in the blood as part of lipoproteins Different types of lipoproteins transport dietary lipids around the bodyChylomicrons, VLDL, LDL and HDL
The Water Balancing Act: Water Intake
Water comes from food and water:Fluid needs for men: 3 liters (13 cups).Fluid needs for women: 2.2 liters (9 cups).Estimated average intake, needs vary
Functions of Choline
Water-soluble substance Not currently classified as a vitaminIncluded in "vitamin B complex"Deemed essentialFunctions in all cellsCell membrane structure.Single-carbon metabolism.Nerve function and brain development.Lipid transport.
Professional Help for Weight Loss
Weight Watchers®Best formal weight program for the average dieter. Offers social support and education.
Losing Body Fat
Weight loss leads to losses of both fat and lean tissue When individuals lose weight too quickly, most of the weight lost is from water, glycogen, and muscle tissue.
Food Sources of Phospholipids
Wheat germPeanutsEgg yolksSoybeansOrgan meat
Safe Use of Water Bottles
When using plastic:Look for recycling codes 2 and 4.Avoid plastic bottles with recycle codes 3 and 7 without "BPA free" embedded.Do not store your containers of water in a hot garage or in the back of your hot car.Stainless steel bottles are best!
Getting Enough Choline
Widely distributed in foods.Good sources include soybeans, egg yolks, beef, cauliflower, almonds, peanuts, and dairy products.Needs increase during pregnancy for proper development of the fetal brain.High doses of supplemental choline can cause low blood pressure and a fishy body odor.
Getting Enough Pantothenic Acid
Widespread in the food supplyDeficiency is rare but can occur in alcoholicsFood sources:Sunflower seeds, mushrooms, peanuts, eggs, milk, meat, and vegetables.Losses substantial during processingToxicity unknown
Dual X-ray Photon Absorptiometry (DEXA)
X-ray body scan that allows for the determination of body fat.
