Capstone wk 3

Energy Nutrients

Energy Nutrients • Carbohydrates, proteins, and fats supply calories and are called "energy nutrients" • These are our sole sources of fuel • Vitamins, minerals, and water are chemicals needed for conversion of carbohydrates, proteins, and fats into energy

Vegetarian Diet Options

Vegetarian Diet Options • Least restrictive "far vegetarians" avoid only red meat • Quasi-vegetarians exclude beef, pork, and poultry, include fish, eggs, dairy products, and plant foods • Lacto-ovo-vegetarians exclude all meats, include milk products, eggs, and plant foods • Lacto-vegetarians include only milk products and plant foods • Macrobiotics include brown rice, grains, vegetables, may include fish, dried beans, spices, fruits, and many types of foods; no specific foods are prohibited • Vegans most restrictive, eat only plant foods, and avoid honey and clothes made from wool, leather, or silk Benefits to Health • Vegetarian diets beneficial for health and disease prevention • Vegetarians in developed countries have adequate protein intakes • Vegetarianism lowers risk of heart disease, stroke, hypertension, type 2 diabetes, chronic bronchitis, gallstones and kidney stones, and colon cancer • Vegetarians rarely become obese or develop high blood cholesterol

Calories

• A calorie is unit of measure of the amount of energy in a food • Calories are not a substance present in food • Because calories are a unit of measure, they do not qualify as a nutrient

Beyond Absorption

Beyond Absorption • Cells use nutrients directly for energy, body structures, or the regulation of body processes, or convert them into other usable substances. - Vitamins and minerals freed from food by digestion can be used by cells to control enzyme activity or can be stored for later use. - The body has a limited storage capacity for some vitamins and minerals. - Excessive amounts of certain vitamins and minerals such as vitamin C, thiamin, and sodium are largely excreted in urine.

Dietary Supplement Labeling

Dietary Supplement Labeling • Dietary supplements must be labeled • Regulated by common rules • Not drugs, so no vigorous testing • Dietary supplement labels cannot claim the products treat, cure, or prevent disease • Food additives must be listed Organic Foods • Congress set criteria for the use of the term "organic" on food labels • Consumers want assurance that foods were organic, producers wanted the business honest • Standards are needed to distinguish organically produced foods from others • USDA developed and is implementing standards for organic foods

Mayonnaise, margarine, oils

Mayonnaise, margarine, oilsM Key Concepts and Facts • Nutrition information does not have to be true to be reported to the public • Nutrition information ranges from sound to outrageous • Reliable information generated by science • Science requires systematic study • Fraudulent nutrition information exists due to money and convictions The "Placebo Effect" • Placebo effect can cause problems in research • People have expectations about a treatment • Those expectations can influence what happens, and the results of the research What Foods Must Be Labeled? • Multiple-ingredient foods must be labeled • Labeling of fresh vegetables and fruits and raw meats is voluntary • Supermarkets should make nutrition information available to consumers • Nutrition labeling is not required on foods sold by local bakeries • Nutrition labeling is not required on foods with packaging that is too small to fit label What Foods Must Be Labeled? • Not required on restaurant menus unless a nutrition claim in made • When an item is labeled "low fat" or "low calorie," restaurants required to display nutrition information for the nutrient for which the claim is made What's on the Nutrition Label? • Nutrition Facts panel shows content of fat, saturated fat, cholesterol, sodium, dietary fiber, vitamins A and C, and calcium and iron • Trans fat became required on Nutrition Facts Panels in 2003 - Food companies Nutrition Facts • If package makes claim about the food's content of a particular nutrient not on the "mandatory" list, then information about that nutrient must be added to the Nutrition Facts panel • Nutrition labels contain a column headed % Daily Value • Figures in this column help consumers compare products Daily Values • Levels for nutrients developed specifically for nutrition labels • Based on the Recommended Dietary Allowances • %DV figures are nutrient amounts in one serving • Values for total fat, saturated fat, and carbohydrate based on intake of 2000 calories • %DV for total fat based on 30% of total calories from fat • Saturated fat based on 10% of total calories • Carbohydrates based on 60% of total calories Food Labels • Nutrition Facts panel provides details of nutrient content and ingredients in food inside • Simplifies comparison of similar foods Claims • If food labels make claims about a nutrient or ingredient they must include nutrient or ingredient on label • Other rules for including nutrition and health claims exist. • 40% of food products sold make a nutrition claim on packaging • Claims trustworthy if approved by FDA Enriched or Fortified • Vitamin and mineral content of food is increased by enrichment and fortification • Definitions established more than 50 years ago • Enrichment pertains only refined grain products where thiamin, riboflavin, niacin, and iron lost in milling are added. • By law, producers of bread, cornmeal, pasta, crackers, and white rice from refined grains must use enriched flours • 1998 law requires folate to be added to refined grain products Enriched or Fortified • Vitamin and mineral content of food is increased by enrichment and fortification • Definitions established more than 50 years ago • Enrichment pertains only to refined grain products where thiamin, riboflavin, niacin, and iron lost in milling are added • By law, producers of bread, cornmeal, pasta crackers, and white rice from refined grains must use enriched flours • 1998 law requires folate to be added to refined grain products The Ingredient Label • All ingredients must be listed in descending order of amount present • Ingredient in greatest portion of product's weight is listed first • Ingredients causing allergic reactions [milk solids, peanuts, sulfites, egg whites] must also be listed on the ingredient label Dietary Supplement Labeling • Dietary supplements must be labeled • Regulated by common rules • Not drugs, so no vigorous testing • Dietary supplement labels cannot claim the products treat, cure, or prevent disease • Food additives must be listed Organic Foods • Congress set criteria for the use of the term "organic" on food labels • Consumers want assurance that foods were organic, producers wanted the business honest • Standards are needed to distinguish organically produced foods from others • USDA developed and is implementing standards for organic foods

Nutrients

Nutrients • Nutrients are all of the chemical substances present in food that are used by the body. • Everything in our body was once a nutrient in food we consumed.

Weight Control: The Myths and Realities

Weight Control: The Myths and Realities We fail at weight control • A reduction in caloric intake produces weight loss • Fad methods fail, they become too unpleasant • Hunger, deprivation, and depression lead to regain • Any painful way to weight control will fail • Enjoyable eating and exercise habits are needed to keep excess weight off • Quick weight-loss approaches don't change habits No Consumer Protection • Standards for consumer protection do not apply to the weight-loss industry • No laws require a product to be effective • Frauds for sale include - Herbal remedies - Forks with stop and go lights - Weight-loss skin patches - Colored "weight-loss" glasses - Electric cellulite dissolvers - Mud and plastic wraps - Inflatable pressure pants Truth in labeling Laws • Laws do not keep outrageous claims from television or printed in pamphlets, books, magazines, and advertisements • Few companies get caught if they include false or misleading information in weightloss product ads Weight-Loss Maintainers • Successful weight losers - Lose weight slowly, making small changes in eating and activity - Consume regular meals - Exercise regularly - Make efforts to avoid regaining weight - Don't feel deprived when changing habits - Use available sources of social support Weight Regainers • Unsuccessful Weight Losers - Are not committed to a gradual weight loss through behavioral changes - Change diet radically to lose weight - Exercise little; have high muscle strength - Eat unconsciously in response to stress - Take diet pills - Do not seek out or have social support - Cope with problems by escape and avoidance Analyze your diet • Look for weak points in diet and activity: - Consumption of high-fat foods - Relying on high-fat convenience foods - Skipping breakfast and overeating later • Look for weak points in physical activity: - Driving instead of walking - Not engaging in sports - Spending too little time playing outside Take Health Actions • Use 50% less margarine or butter and mayonnaise on foods • Choose low-fat varieties of foods (cheese, milk, yogurt, fish, poultry) that you like • Trim the fat off meats or buy lean meats • Eat small portions of high calorie foods • Eat fried foods infrequently • Eat breakfast • Eat when you are hungry • Stop eating when you feel full Take Health Actions • Take some of large portions of foods served in restaurants home • Store it, make another meal (or two) out of it • Regular-size your fast food meals • Eat all the vegetables and fruits you want • Seek out and eat your favorite high-fiber foods • Cook at home • Walk to school • Bike to work • Take the stairs • Go outside and play

Artificial sweetener facts

Artificial sweetener facts • Why artificial sweeteners? - Unwanted calories in simple sugars - The connection of sucrose with tooth decay - Sugar substitute for people with diabetes - Sugar shortages • All provided incentives for developing sugar substitutes Complex Carbohydrates Facts • Starches, glycogen, and dietary fiber are complex carbohydrates - polysaccharides • Grains, potatoes, dried beans, and corn contain starch and dietary fiber, so are complex carbohydrate sources • Little glycogen in animal products • Complex carbohydrates include whole grain breads, cereals, pastas, and crackers • Whole grain products provide more fiber than refined grain products • Whole grain foods reduce the risk of heart disease and some types of cancer Be Cautious • High fiber diets cause diarrhea, bloating, and gas • When too much fiber is added too quickly • Bacteria in intestines use fiber and excrete gas • Gas causes bad feelings • Adding fiber gradually prevents side effects • Fluid intake should increase with dietary fiber Carbohydrates and Teeth • Sugar and tooth decay related • Decay declined during WW I and II • Rebounded when sugar became available • Highest rates come from starchy foods • Some countries have camp

Best Treatment

Best Treatment • Identify food allergy • Eliminate food from the diet • Only treatment available for food allergies • If the food is important source of nutrients consultation with a registered dietitian is recommended • People with allergies to peanuts, nuts, fish, or seafood eliminate the food for life Food Intolerances • Food intolerance reactions do not involve the immune system; due to a missing enzyme or other cause Lactose Maldigestion and Intolerance • Lactose maldigestion is inability to break down lactose due to the lack of the enzyme lactase • Results in "lactose intolerance" • Symptoms are flatulence, bloating, abdominal pain, diarrhea, and "bowel rumbling" • Within several hours of eating more lactose than can be broken down by available lactase • Symptoms due to breakdown of lactose by bacteria in lower intestines and fluid accumulation • Reduced intake of lactose-containing dairy products reduces lactose intolerance • Hard cheese, no-lactose milk, buttermilk, and yogurt contain low amounts of lactose • Small amounts of lactose-containing dairy products are tolerated • Ensure adequate calcium and vitamin D if milk and diary product intake is restricted Precautions • People with food problems must be careful • Should have plan ready if they develop reaction • Eating out, ask what is being served • Ingredients such as cow's milk protein, egg white, sulfites, peanuts, and peanut oil are listed on labels • Products that contain sulfites must be labeled • Genetically engineered foods must list known potential allergens such as soy or nut protein on the label • People should carry preloaded syringe of epinephrine ("epipen") and know how to use it • Know where to call for emergency help • Keep asthma inhalers and antihistamines readily available • Food allergies and intolerances are never caused by studying about them Key Concepts and Facts (Fats and Cholesterol in Health) • Fats are concentrated source of energy • Fats carry essential fatty acids, fat-soluble vitamins, and healthful phytochemicals • Fats have positive and negative health effects • Saturated fats and trans fats raise blood cholesterol levels more than any other fat Fat Intake and Health • Type of fat is more important than total fat • Some fats are better for you than others • Keep fat intake 20-35% of total caloric intake • Excessive caloric intakes cause weight gain • Total calories and physical activity are the components of weight management • Healthy diets depend on types of fat consumed and quality of diet Di

Calculate percentage of total calories

Calculate percentage of total calories from carbohydrate, protein, and fat by dividing number of calories supplied by each nutrient by total calories and multiplying by 100 - Carbohydrate [60 calories]/[145 calories] = 0.41x100 = 41% - Protein [40 calories]/[145 calories] = 0.28x100 = 28% - Fat [ 45 calories]/[145 calories] = 0.31x100 = 31%

Categories of Nutrients

Categories of Nutrients • Carbohydrates - simple sugars and complex carbohydrates • Proteins -20 amino acids, the "building blocks" for protein • Saturated fats, unsaturated fats, essential fatty acids, and cholesterol • 13 vitamins • 15 minerals • Water

Dietary Fats

Dietary Fats • Fats in foods supply energy and fat-soluble nutrients - Essential fatty acids (linolenic acid and alpha-linolenic acid) - Fat-soluble vitamins D, E, K, and A • Fats increase the flavor and palatability of foods - Fats absorb and retain flavor so fats give flavors to food • Fats contribute to the sensation of feeling full - Fats stay in stomach longer - Are absorbed over a longer period of time • Fats is a component of cell membranes - Fats give cell membranes flexibility - Regulate the transfer of nutrients Fat Functions in Body • Fat cushions kidneys and heart • Fat protects the organs and insulates them; cold-water swimmers build up body fat for the extra layer of insulation • Excess carbohydrate and protein is converted to some glycogen but most is changed to fat and stored in fat cells Modifying Fats • Unsaturated fats are unstable • Turn rancid with time, oxygen and heat • Solid fats better than oils in some cooking • The solution is "hydrogenation"

Dietary Recommendations

Dietary Recommendations • Low-fat, high-fiber, vegetables and fruits reduce blood cholesterol levels and risk of heart disease • Vegetarian foods must provide sufficient calories and all nutrients needed for health • Vegetarian diets without nutrients humans need will not sustain health Special Considerations • Diets with few or no animal products may be low in sources of complete protein, vitamin B12, vitamin D, calcium, and zinc • With careful food selection, nutrient inadequacies can be prevented Plant Protein Sources • Animal products provide all nine essential amino acids • Soy proteins are complete protein sources for children and adults • Body needs sufficient essential amino acids to build and replace protein substances • If essential amino acids are missing, protein construction stops, and available amino acids are used for energy • Essential amino acids are not stored, body needs fresh each day • Vegetarians can meet need for essential amino acids by combining plant foods to yield complete proteins • Done by combining plant foods that together provide all the essential amino acids • Goal to "complement" plant sources, or consume complementary protein sources from plant foods regularly • Many combinations of plant foods yield complete proteins • Complete sources of protein can be obtained by combining grains such as rice, bulgur (whole wheat), millet, or barley with dried beans, tofu, or green peas, or corn with lima beans or dried beans, or seeds with dried beans • Milk, meat, and eggs contain complete proteins and will complement the essential amino acids profile of any plant source of protein • Even complementary protein sources should be consumed daily Vitamin B12 • Vitamin B12 present only in animal products • Vegetarians who don't comsume animal products obtain vitamin B12 from fortified products such as soy milk and breakfast cereals and from vitamin B12 supplements Vitamin D • People get vitamin D from the sun and milk • Sunlight produces vitamin D in skin • People can meet their need for vitamin D this way • Vitamin D found in few foods, most of our intake comes from vitamin D-fortified milk • If milk not part of the diet plan, and exposure of the skin to sunlight is limited, vitamin D-fortified soy milk and breakfast cereals or a vitamin D supplement should be consumed • Vitamin D is toxic at high levels supplements provide 200 to 400 IU (or 5 to 10 micrograms) per day Calcium Sources • Vegetarians who exclude milk and milk products rely on good plant sources of calcium (kale, broccoli, bok choy, and beans) and calciumfortified products such as soy milk, breakfast cereals, and orange juice • High intakes of soy products such as fermented soybeans, miso, and tofu appear to promote bone mass and protect against the development of osteoporosis

Dietary managment

Dietary managment • For heart disease risk reduction - Blood glucose control - Monounsaturated fats, such as vegetable oils, nuts, seeds, and lean meats, and sea foods are recommended - Oral medications decrease insulin resistance and blood lipids - Insulin, if needed Sugar Intake and Diabetes • High intakes of simple sugars does not cause diabetes • Sugar does not have to be eliminated from diet of people with diabetes • Intake of total carbohydrates is most strongly related to blood glucose levels • High-sugar diets increase blood triglycerides levels Prevention of Type 2 Diabetes • Weight loss and exercise - Prediabetics reduced risk of type 2 diabetes over 50% - Lost body weight of 7% - Only 150 minutes a week of exercise - Diets rich in whole grain and high fiber foods are protective against the development of type 2 diabetes and appear to aid weight los

Disordered Eating: Anorexia

Disordered Eating: Anorexia, Nervosa, Bulimia, and Pica The Eating Disorders • Symptoms of disordered eating behaviors - Self-imposed semi-starvation (1) - Feast and famine cycles (2) - Binge eating and purging (3) - Consumption of nonfood substances such as paint chips and clay (4) • Anorexia nervosa, (2) bulimia nervosa, (3) binge-eating disorder, and (4) pica • Of other forms like compulsive overeating, restrained eating, and food preoccupation, too little is known Anorexia Nervosa • Individuals with anorexia nervosa starve themselves • People with anorexia nervosa look extraordinarily thin • People with anorexia nervosa have little fat (7- 13%) • They have unusually low heart rates and dry skin, low blood pressure, absent or irregular menstrual cycles, infertility, and poor pregnancy outcomes Bulimia Nervosa • Bulimia nervosa occurs in 1 to 3% of young women and in about 0.5% of young males in the United States • Disorder is characterized by: - Regular episodes of dieting - Binge eating - Attempts to prevent weight gain by purging - Use of laxatives - Diuretics - Enemas - Dieting - exercise Binge-Eating Disorder • People are overweight or obese, 1/3 are male • People eat several thousand calories' worth of food during a solitary binge, feel a lack of control over the binges, and experience distress or depression after the binges occur • People must have binges twice a week over six months to qualify • People with binge-eating disorder don't vomit, use laxatives, fast, or exercise excessively in an attempt to control weight gain Pica • Pica is seen in chimpanzees and in humans since ancient times • Health risks associated with eating types of nonfood substances • Young children and pregnant women are most likely to practice Pica • Common forms are geophagia (clay or dirt eating), pagophagia (ice eating), amylophagia (laundry starch and cornstarch eating), or plumbism (lead eating)

Esophagus to the Stomach

Esophagus to the Stomach • Food is swallowed and passes through the esophagus to the stomach. • Muscles at each opening of the stomach act as valves to ensure that food is liquefied, mixed with digestive juices, and ready for the digestive processes of the small intestine before it moves on. • Solid foods stay for over an hour, liquids pass through in about 20 minutes. Stomach to Small Intestine • Stomach ejects a few teaspoons of liquefied contents into the small intestines at a time, until empty. • The ejection stimulates muscles in the intestinal walls to contract and relax (peristalsis). These movements mix food as it is digested by enzymes. • Food containing high fiber and sufficient fluids cause the bulge of digesting food in the intestine to be larger. • Larger good bulges stimulate a higher level of intestinal muscle activity than smaller food bulges. • High-fiber meals pass through the digestive system faster than low-fiber meals. Absorption • In Absorption the end products of digestion are taken up by lymphatic and circulatory systems for distribution to cells of body. • Lymph and blood vessels infiltrate villi lining inside of intestines and transport nutrients to the lymphatic and circulatory systems. • Breakdown products of fat digestion are absorbed into lymph vessels, whereas carbohydrate and protein products enter the blood vessels. Large intestine absorption • Large intestines is home to many bacteria that use undigested fiber and complex carbohydrates that are not digested by human digestive enzymes. • These bacteria excrete gas and fatty acids that can be absorbed in large intestine. • Substances in that cannot be absorbed collect in the large intestine and are excreted in the stool. Beyond Absorption • Cells use nutrients directly for energy, body structures, or the regulation of body processes, or convert them into other usable substances. - Glucose delivered to cells can be used "as is" for energy formation or converted to glycogen and stored for later use. - Fatty acids, an end product of fat digestion, can be incorporated into cell membranes or used in the synthesis of certain hormones. Beyond Absorption • Cells use nutrients directly for energy, body structures, or the regulation of body processes, or convert them into other usable substances. - Vitamins and minerals freed from food by digestion can be used by cells to control enzyme activity or can be stored for later use. - The body has a limited storage capacity for some vitamins and minerals. - Excessive amounts of certain vitamins and minerals such as vitamin C, thiamin, and sodium are largely excreted in urine.

Essentials Nutrient

Essentials Nutrients • Many nutrients are required for health • The body manufactures some from raw materials; others must come assembled • Nutrients the body cannot make, or produce in sufficient quantity, are referred to as essential nutrients • Here "essential" means "required in the diet"

How the Body Uses Food

How the Body Uses Food Digestion and Absorption Nutrients are Available! • Components of food converted to "useful body parts" are nutrients. • Digestion absorption are the two separate but related processes that make nutrients from food available for use by every cell in the body. Digestion in the mouth • Chewing causes glands under the tongue to release saliva • Saliva lubricates food so that it can be swallowed. • Saliva also contains salivary amylase and lipase. • Amylase breaks down carbohydrates. • Lipase breaks down fats. Esophagus to the Stomach • Food is swallowed and passes through the esophagus to the stomach. • Muscles at each opening of the stomach act as valves to ensure that food is liquefied, mixed with digestive juices, and ready for the digestive processes of the small intestine before it moves on. • Solid foods stay for over an hour, liquids pass through in about 20 minutes. Stomach to Small Intestine • Stomach ejects a few teaspoons of liquefied contents into the small intestines at a time, until empty. • The ejection stimulates muscles in the intestinal walls to contract and relax (peristalsis). These movements mix food as it is digested by enzymes. • Food containing high fiber and sufficient fluids cause the bulge of digesting food in the intestine to be larger. • Larger good bulges stimulate a higher level of intestinal muscle activity than smaller food bulges. • High-fiber meals pass through the digestive system faster than low-fiber meals. Absorption • In Absorption the end products of digestion are taken up by lymphatic and circulatory systems for distribution to cells of body. • Lymph and blood vessels infiltrate villi lining inside of intestines and transport nutrients to the lymphatic and circulatory systems. • Breakdown products of fat digestion are absorbed into lymph vessels, whereas carbohydrate and protein products enter the blood vessels. Large intestine absorption • Large intestines is home to many bacteria that use undigested fiber and complex carbohydrates that are not digested by human digestive enzymes. • These bacteria excrete gas and fatty acids that can be absorbed in large intestine. • Substances in that cannot be absorbed collect in the large intestine and are excreted in the stool. Beyond Absorption • Cells use nutrients directly for energy, body structures, or the regulation of body processes, or convert them into other usable substances. - Glucose delivered to cells can be used "as is" for energy formation or converted to glycogen and stored for later use. - Fatty acids, an end product of fat digestion, can be incorporated into cell membranes or used in the synthesis of certain hormones. Beyond Absorption • Cells use nutrients directly for energy, body structures, or the regulation of body processes, or convert them into other usable substances. - Vitamins and minerals freed from food by digestion can be used by cells to control enzyme activity or can be stored for later use. - The body has a limited storage capacity for some vitamins and minerals. - Excessive amounts of certain vitamins and minerals such as vitamin C, thiamin, and sodium are largely excreted in urine

Hydrogenation

Hydrogenation • Hydrogen added to liquid unsaturated fats making them more saturated and solid • Shelf life, cooking properties, and taste improved • Hydrogenation has two drawbacks: - Hydrogenated vegetable oils have more saturated fat: corn oil contains 6% saturated fats, corn margarine has 17% - Hydrogenation changes structure of the unsaturated fatty acids, converts some fats into trans fats Trans Fatty Acids • Nutrition Facts Panels must include the trans fat content of food products by January 1, 2006 Cholesterol • Cholesterol found only in animal products • Tasteless, odorless, clear liquid contained in lean and fat • Plants do not contain cholesterol because they can't produce it and don't need it • Cholesterol comes from two sources • Most (2/3) of cholesterol produced by liver • 1/3 comes from the diet • Cholesterol is not an essential nutrient • Cholesterol: - Is found in every cell in your body - Serves as the building block for estrogen, vitamin D and testosterone - Is a major component of nerves and the brain - Cannot be used for energy • The body has many uses for cholesterol Good Fats • Fats provide energy and essential functions in the body • Good fats lower cholesterol and LDL, and raise HDL • Monounsaturated fats, polyunsaturated fats, alpha-linolenic acid, DHA, and EPA are healthy fats and present in oils Bad Fats • Bad fats elevate cholesterol and LDL levels • Trans fats, saturated fats, and cholesterol are unhealthy • Bad fats solid at room temperature, found in meat and dairy products, hard margarines, shortening, snack foods Low Fat Foods • Contain less fat than regular version • Products may not contain good fat • Fish oils, unsaturated fat, and trans fatfree products provide healthy fats • Healthy diets are not based on individual foods, but overall diets • Emphasize foods providing healthy fats Fat and Cholesterol Intake • Current recommendations call for 20-35% of total calories from fat - AIs for linoleic acid 17 gm/day for men, and 12 gm/day for women - AIs for alpha-linolenic acid 1.6 gm/day for men, 1.1 gm for women Intake of trans fats and saturated fats should be low Most American Consume enough linoleic acid, but intakes of alpha-linolenic acid tend to be low Americans encouraged to increase consumption of EPA and DHA by eating fish more often Saturated fat intake averages 11-12% of calories, and increases risk of heart disease Cholesterol Intake • No recommended level of cholesterol intake • No evidence that cholesterol required in diet • Body produces enough cholesterol • People do not develop cholesterol deficiency • Blood cholesterol levels increase as consumption increases, so intake should be minimal • Cholesterol intake is 250 mg per day in U.S., a better intake would be less than 200 mg a day Key Concepts and Facts (Nutrition and Heart Disease) • Heart disease is leading cause of death • Dietary and lifestyle factors are important • Moderate fat diets provide "healthy fats" and decrease heart disease risk more than low fat, high carbohydrate diets • Lowering high blood cholesterol levels reduces risk of heart disease

Insulin

Insulin • Insulin is a hormone produced by pancreas • Reduces blood glucose levels • Facilities passage of glucose into cells • Low insulin means cells starve\ • Cell membranes are sensitive to the action of insulin • Cells starve if membranes lose sensitivity Health Consequences • Poorly controlled, untreated diabetes produces: • Blurred vision • Frequent urination • Weight loss • Increased susceptibility to infection • Delayed wound healing • Extreme hunger and thirst • Diabetes may contribute to: heart disease • Hypertension • Blindness • Kidney failure • Stroke • Loss of limbs due to poor circulation Type 2 Diabetes • Occurs in overweight and obese, inactive people • Mostly in people over 40 • Increasingly common in children and adolescents • Genetic component Managing Type 2 Diabetes with Diet and Exercise • Weight loss alone significantly improves blood glucose control • Proper diets are crucial - Complex carbohydrates including whole grain breads and cereals, and other high fiber foods, vegetables, fruits, low-fat milk meats, and fish - Unsaturated fats - Regular meals and snacks - Chromium supplements (sometimes helpful)

Calories! Food, Energy, and Energy Balance

Key Concepts and Facts • A calorie is a unit of measure of energy • Body's sources of energy are carbohydrates, proteins, and fats (the "energy nutrients") • Fats provide twice as many calories per unit weight as carbohydrates and proteins • Most foods are a mixture of energy nutrients and other substances • Weight is gained when calorie intake is greater than need for energy • Weight is lost when calorie intake is less than need for energy Body Needs Energy • Body uses energy: - To fuel muscular activity - For growth - For tissue repair and maintenance - The chemically process nutrients - To maintain body temperature • Body needs for energy in three categories: - Basal metabolism - Physical activity - Dietary thermogenesis Body needs Energy! • Basal metabolism - Energy required to maintain normal body functions while at rest • Physical activity - Energy needed for muscular work • Dietary thermogenesis - Energy use related to food ingestion. (The process gives off heat.) Energy in Foods? • Foods that contain carbohydrates, proteins, or fats supply body with energy • Carbohydrates supply 4 calories/gm • Proteins supply 4 calories/gm • Fat provides 9 calories/gm • Alcohol is a source of energy • Alcohol provides 7 calories/gm Foods Are Mixtures • Some foods composed of just one energy nutrient • Most foods contain many substances in varying amounts • Bread is high in carbohydrates, and contains protein, water, vitamins, minerals, and fiber • Lean sirloin steak is 32% protein, 8% fat and 60% water Calorie Calculations • If you know carbohydrate, protein, fat, and alcohol content of food you can calculate the calories it contains - Soup contains 15 gm carbohydrate, 10 gm protein, and 5 gm fat - Calculate the calories in the soup. Multiply gm of carbohydrate and protein by 4 and gm of fat by 9, and add results - 15 grams carbohydrate x 4 calories/gram = 60 calories 10 grams protein x 4 calories/gram = 40 calories 5 grams fat x 9 calories/gram = 45 calories ------------------ Total = 145 calories Calculate percentage of total calories from carbohydrate, protein, and fat by dividing number of calories supplied by each nutrient by total calories and multiplying by 100 - Carbohydrate [60 calories]/[145 calories] = 0.41x100 = 41% - Protein [40 calories]/[145 calories] = 0.28x100 = 28% - Fat [ 45 calories]/[145 calories] = 0.31x100 = 31%

Key Concepts and Facts (Alcohol:

Key Concepts and Facts (Alcohol: The Positives and Negatives) • Alcohol is a good and a drug • Has positive or negative effects on health • Alcohol is produced from carbohydrates • Abuse is harmful and associated with high proportion of violence and accidents • Genetic and environmental factors are associated with alcoholism The Positive Side • Consumption of moderate amounts of alcohol by healthy adults who are not pregnant appears to cause no harm • Moderate alcohol consumption may protect against heart disease • Moderate alcohol consumption is one standard-sized drink per day for women and two drinks for men • Alcohol increases the body's production of high-density lipoprotein cholesterol (HDL) • HDL eliminates cholesterol and reduces plaque build-up in arteries The Negative Side • Heavy drinking threatens the health of drinkers and others • Ill effects of alcohol are most obvious in people with alcoholism • Habitual high alcohol intake and alcoholism increase risk of: - High blood pressure - Stroke - Cirrhosis of the liver - Throat, stomach, and bladder cancer - Central nervous system disorders - Vitamin and mineral deficiency diseases The Negative Side • Alcohol abuse associated with deaths from - Homicide - Drowning - Fires - Traffic accidents - Suicide • Involved in rapes and assaults • Alcohol poisoning can cause death - and does for a number of college students each year • Drinking during pregnancy may harm the fetus • Drinking causes Fetal Alcohol Syndrome in fetus • Children with Fetal Alcohol Syndrome experience long-term growth and mental retardation • Severity depends on amount consumed and if intake occurred early or late in pregnancy • It is recommended that women who are, or may become, pregnant not drink alcohol Alcoholism Effects • As calories from alcohol increase, quality of the diet decreases • Heavy drinkers receive too little thiamin, vitamins A and C, calcium, and iron • Deficiencies of nutrients and toxic effects of alcohol produce physical health problems associated with alcoholism Key Concepts and Facts (Proteins and Amino Acids) • Proteins are made of amino acids • Some amino acids are "essential" (required in the diet) • Some are "nonessential" (not a required part of diet) • Protein can be used for energy • But its major functions in the body involve: - Construction - Maintenance - Repair of protein tissues • Protein tissue construction in the body proceeds only when all nine essential amino acids are available • Appropriate combinations of plant foods can supply sufficient quantities of all the essential amino acids Essential Amino Acids • Nine of the 20 common amino acids are considered essential • 11 are nonessential • All 20 amino acids required to build and maintain protein tissues • Body cannot produce (or produce enough) essential amino acids, so they must be provided by the diet • Food proteins contain essential and nonessential amino acids Complete Proteins • Food sources of high-quality protein are called complete proteins • Complete proteins include those found in animal products • Incomplete proteins are deficient in one or more essential amino acids • Plant proteins are "incomplete" • Vegetarians "complement" essential amino acid composition of plant protein by combining them to form a "complete" source of protein Amino Acid Supplements • Amino acids are natural, so people think they're harmless • But high intakes of amino acids can harm health • High amounts disrupt protein synthesis by causing a surplus of some amino acids and a deficit of others • Amino acid supplements: - Cause loss of appetite, diarrhea, and gastrointestinal upsets - Increase the workload of the liver and kidneys and the likelihood of dehydration • The safety of amino acid supplements questioned when something went wrong Too Little Protein • Protein deficiency occurs alone or with deficiency of calories and other nutrients • Protein foods contain nutrients (iron, zinc, vitamin B12, niacin), protein deficiency is with others • Protein not important source of energy, but body protein can provide energy during starvation • Body will take protein from liver, intestines, heart, muscles, other organs and tissues • Loss of 30% of body protein yields reduced body strength for breathing, susceptibility to infection, abnormal organ functions, and death

Nutrition Concept #2

Nutrition Concept #2 Foods provide: • Energy (calories) • Nutrients • Other biologically active substances

Nutrition Facts

Nutrition Facts • If package makes claim about the food's content of a particular nutrient not on the "mandatory" list, then information about that nutrient must be added to the Nutrition Facts panel • Nutrition labels contain a column headed % Daily Value • Figures in this column help consumers compare products Daily Values • Levels for nutrients developed specifically for nutrition labels • Based on the Recommended Dietary Allowances • %DV figures are nutrient amounts in one serving • Values for total fat, saturated fat, and carbohydrate based on intake of 2000 calories • %DV for total fat based on 30% of total calories from fat • Saturated fat based on 10% of total calories • Carbohydrates based on 60% of total calories Food Labels • Nutrition Facts panel provides details of nutrient content and ingredients in food inside • Simplifies comparison of similar foods Claims • If food labels make claims about a nutrient or ingredient they must include nutrient or ingredient on label • Other rules for including nutrition and health claims exist. • 40% of food products sold make a nutrition claim on packaging • Claims trustworthy if approved by FDA Enriched or Fortified • Vitamin and mineral content of food is increased by enrichment and fortification • Definitions established more than 50 years ago • Enrichment pertains only refined grain products where thiamin, riboflavin, niacin, and iron lost in milling are added. • By law, producers of bread, cornmeal, pasta, crackers, and white rice from refined grains must use enriched flours • 1998 law requires folate to be added to refined grain products Enriched or Fortified • Vitamin and mineral content of food is increased by enrichment and fortification • Definitions established more than 50 years ago • Enrichment pertains only to refined grain products where thiamin, riboflavin, niacin, and iron lost in milling are added • By law, producers of bread, cornmeal, pasta crackers, and white rice from refined grains must use enriched flours • 1998 law requires folate to be added to refined grain products The Ingredient Label • All ingredients must be listed in descending order of amount present • Ingredient in greatest portion of product's weight is listed first • Ingredients causing allergic reactions [milk solids, peanuts, sulfites, egg whites] must also be listed on the ingredient label Dietary Supplement Labeling

Nutrition, Attitudes, and Behavior

Nutrition, Attitudes, and Behavior Key Concepts and Facts • Most food preferences are learned Value one assigns to eating right has more effect on dietary behaviors than knowledge about how to eat right • Food habits can and do change • The smaller and more acceptable the dietary change, the longer it lasts • Behavior and mental performance can be affected by diet People Are Not Born Knowing What to Eat • But humans are born with mechanisms to help decide when and how much to eat - Attraction to sweet-tasting foods - Dislike for bitter foods - Thirst when water is needed - People deficient is sodium experience an increased preference for salty foods - Most have an aversion to foods that "smell bad

Solving the Zinc Problem

Solving the Zinc Problem • Many plants are good sources of zinc • Zinc from plants is poorly absorbed, only a small portion of zinc consumed becomes available for use by the body • To obtain enough zinc, vegans should consume whole grains, beans, nuts, zincfortified breakfast cereals, and other sources of zinc regularly Key Concepts and Facts (Food Allergies and Intolerances) • Food allergies involve the immune system in a response to a substance in food • Many foods have allergens • But, 90% of allergies due to: - nuts, eggs, wheat, milk, peanuts, soy, seafood • Food intolerances do not involve immune system • Food allergies and intolerances determined by double-blind, placebo-controlled challenge Adverse Reactions to Foods • Adverse reactions to food: - Food poisoning - Food allergies - immune response - Food intolerances - all other adverse reactions • In food allergies, immune system reacts to a substance in food (usually a protein) • Immune system not involved in food intolerance (all other adverse reactions) Allergic Response • An allergen in peanuts, fish, and shellfish can cause anaphylactic shock • Can result in death, caused by cutoff of blood supply to tissues Most Likely Foods • Most food allergies caused by 8 foods: - nuts, eggs, wheat, milk, peanuts, soy, seafood, and fish • These are "the big eight" food allergies

The Highs and Lows of Body Weight

The Highs and Lows of Body Weight Normal weight for height Hamwi calculation - WOMEN • Five feet equals 100 pounds, then add 5 pounds for each additional inch • For a woman 5 feet, 7 inches tall: • 5 feet = 100 lbs • 7 inches x 5 lbs = 35 lbs • 100 lbs + 35 lbs = 135 lbs Normal weight for height Hamwi calculation - MEN • Five feet equals 106 pounds, then add 6 pounds for each additional inch • For a man 5 feet, 10 inches tall: • 5 feet = 106 lbs • 10 inches x 6 lbs = 60 lbs • 100 lbs + 60 lbs = 160 lbs Body Mass Index • BMI is a measure of weight for height to estimate body fat • Ranges of BMI define weights for height - Underweight - Normal weight - Overweight - Obese • BMI calculation same for males and females BMI = [Weight(lbs)]*[703]/[height(in)]2 BMI = [Weight(kg)]/[height(m)]2 US Adults Too Heavy • Overweight or obese is norm in U.S. • Overweight and obesity 65% and rising • One in 7 U.S. children are overweight • Obesity is our #1 health problem • Obesity is the largest risk to health • Obesity varies among states Obesity and Health • Obesity is not a healthy state • Increased risk for: - Diabetes - Hypertension - Stroke - Heart disease - Elevated total cholesterol levels - Low HDL-cholesterol levels - Certain types of cancer - Other health problems • Life expectancy in overweight/obese adults 3 to 6 years shorter than average • Weight loss lowers blood pressure, LDL cholesterol, risk of diabetes and increases HDL cholesterol Body Fat Content • Weight-for-height and percent body fat do not always correspond • Muscular people can have obese BMI • Inactive normal BMI people can still have too much body fat • If people retain fluid BMI may show overweight but body fat may be low • Measures of body fat are more accurate than weight-for-height Some Body Fat Needed • 3 to 5% for men and 10 to 12% for women needed for survival • Body fat essential in manufacture of hormones • A required component of every cell in the body • Provides a cushion for internal organs • Low body fat levels: - Delayed physical maturation during adolescence - Infertility - Accelerated bone loss - Problems that accompany starvation Location Important • Pear-shaped store fat in hips and thighs (better) • Apple-shaped store fat around the waist (worse) • Apple shape is more common among obese men • Obese women exhibit both shapes What Causes Obesity? • Obesity occurs when calorie intake exceeds caloric expenditure • Cause is complex - Diet - Physical activity - Environmental exposures - Genetic background Preventing Obesity • Prevention of obesity in kids includes healthy eating and activity habits • Parents should offer nutritious food, kids should decide how much to eat • Fun physical activities for every child should be routine in schools and summer programs • Positive changes to promote healthy eating and normal weight in children - Fun physical activities daily - Wide assortment of nutritious foods in the home - Decreasing the focus on eating, foods, and weight Preventing Obesity • Prevent weight gain during the adult years • Some adults gain weight at a slow pace • Some adults gain weight quickly • Major gains most likely between the ages of 25 and 34 years • Regular, vigorous exercise may prevent weight gain • So will decreased portion sizes at home and in restaurants

Too Much Protein?

Too Much Protein? • High protein diets implicated in weak bones, kidney stones, cancer, heart disease, and obesity. • NAS concluded risk does not increase for 10- 35% of total calories from protein • Tolerable Upper intake Level for protein has not been established • People are cautioned not to consume high levels of protein from foods or supplements (Vegetarian Diets) Reasons for Vegetarianism • Vegetarians number in the hundreds of millions • Most of world is vegetarian because meat is scarce and expensive • People can choose healthy food from abundant, affordable foods • People may adopt vegetarian diets because they: - Desire to cause no harm to animals - Desire to preserve the enviornment - Desire to preserve food supply by "eating low on the food chain" - Believe that animal products are unhealthful or unsafe - Avoid animal products as part of a value or religious belief - Want to keep their weight down - Want to lower the risk of cancer or heart disease Vegetarian Diet Options • Least restrictive "far vegetarians" avoid only red meat • Quasi-vegetarians exclude beef, pork, and poultry, include fish, eggs, dairy products, and plant foods • Lacto-ovo-vegetarians exclude all meats, include milk products, eggs, and plant foods • Lacto-vegetarians include only milk products and plant foods • Macrobiotics include brown rice, grains, vegetables, may include fish, dried beans, spices, fruits, and many types of foods; no specific foods are prohibited • Vegans most restrictive, eat only plant foods, and avoid honey and clothes made from wool, leather, or silk Benefits to Health • Vegetarian diets beneficial for health and disease prevention • Vegetarians in developed countries have adequate protein intakes • Vegetarianism lowers risk of heart disease, stroke, hypertension, type 2 diabetes, chronic bronchitis, gallstones and kidney stones, and colon cancer • Vegetarians rarely become obese or develop high blood cholesterol

Type 1 Diabetes

Type 1 Diabetes • Type 1 diabetes results from a deficiency of insulin • Accounts for about 10% of all cases • Diagnosis of type 1 peaks around the ages of 11 to 12 years and usually occurs before age 40 • Type 1 diabetics measure blood glucose levels several times daily • Adjust insulin dose according to the results • Insulin pumps release insulin in response to blood glucose level • Pumps improve blood glucose control • Even small weight loss benefits blood glucose control in overweight and obese individuals with type 1 diabetes Gestational Diabetes • Gestational diabetes disappears after delivery • But non-insulin-dependant diabetes may appear later in life • Exercise, maintenance of normal weight, and consumption of a healthy diet reduce the risk that diabetes will return Hypoglycemia • Due to abnormally low blood glucose levels • Rare disorder, not often diagnosed • Diagnosis is difficult • Blood tests for glucose must be conducted when the symptoms are present • Incidence % of hypoglycemia not known

Water Flouridation

Water Flouridation • Declines in tooth decay in U.S. from fluoride supplements, toothpastes, rinses and gels, protective sealants, and improved dental hygiene and care • Lower rates of caries with reduced intake of sugars and sticky carbohydrates • Fluoridation is safe, effective, and cheap Baby Bottle Caries • Infants who fall asleep with a bottle (sugar water, milk, or formula) may develop severe decay • Fluid collects, bathing teeth in sweet fluid for as long as the child sleeps • Foods with little carbohydrate or protein and high dietary fiber inhibit tooth decay- Key Concepts and Facts (Diabetes) • Diabetes is related to abnormal utilization of glucose by the body. • The three main forms of diabetes are type 1, type 2, and gestational diabetes. • Rates of type 2 diabetes increase as obesity does. • Weight loss and physical activity can prevent or delay the onset of type 2 diabetes in many people. Types of Diabetes • Three forms of diabetes: type 1, type 2, and gestational diabetes. • Type 2 is the most common • Both types are diagnosed when fasting levels of blood glucose are 126 mg/dl and higher and generally take years to develop • In all cases, the central defect is elevated blood glucose level caused by an inadequate supply or ineffective utilization of insulin

What Foods Must Be Labeled?

What Foods Must Be Labeled? • Not required on restaurant menus unless a nutrition claim in made • When an item is labeled "low fat" or "low calorie," restaurants required to display nutrition information for the nutrient for which the claim is made

What Is Heart Disease?

What Is Heart Disease? • Coronary heart disease covers several disorders from inadequate blood circulation to the heart • Always due to narrowing of arteries leading to heart • Arteries become narrow due to a buildup of plaque • This is atherosclerosis, or "hardening of the arteries" • Heart disease develops silently over decades • Arteries narrowed by 50%, produces pain called angina • Extensive blockage lets blood clot cut off blood to heart; that is a heart attack • Heart disease primarily affects individuals over age of 55; it is a progressive disease that begins in childhood • Plaque builds up in arteries in legs, neck, brain, and others • If blood supply to legs is reduced, pain and muscle cramps result after brief exercise • Plaque build-up in arteries of the brain contribute to stroke when the blood supply to the brain is inadequate • Health problems due to atherosclerosis in arteries of the heart, brain, neck, and legs are cardiovascular disease What Causes Atherosclerosis? • Higher blood cholesterol level leads to plaque build up • Plaque causes heart disease to occur • Cholesterol level is determined by several factors: - Dietary intake - Smoking - Exercise - Heredity - Diets high in saturated fat elevate cholesterol levels in most people - Trans fat raises blood cholesterol levels more than saturated fat What Raises Cholesterol? • Blood cholesterol levels raised by high cholesterol intakes, but respond less to dietary cholesterol intake than to trans or saturated fat intake • Some experience rise in cholesterol with large dietary cholesterol • Others experience no change when they consume cholesterol • For many the addition of an egg or two a day to a low-fat diet has little or no effect on blood cholesterol levels All Cholesterol Is Not Equal • HDL-cholesterol is "good" cholesterol, you want high levels in your blood • LDL-cholesterol is the "bad" one HDL and LDL • HDL helps remove cholesterol from the blood Nuts • Nut consumption decreases risk of CVD • Nuts have good fats that lower LDL • 1 oz of nuts a day decreases LDL • FDA approves "heart healthy" claim for nuts and products made from them Special Spreads • Spreads with plant stanols lower blood cholesterol levels by blocking cholesterol absorption • Daily consumption of two tbsp of spread with plant stanols or sterols causes 10% drop in cholesterol level and 14% decline in LDL concentration • Blood levels of HDL are not affected • Spreads are one more tool for lowering high blood cholesterol levels Risks for Women and Men • Heart disease is a major health problem of women • It is the leading cause of death among women in many countries • But risk factors identified in studies of men do not always apply to women Diet and Lifestyle and CVD • Many factors in heart disease, treatment needs to be broad • Treatment includes - Reduction of high blood pressure - Body weight - Drugs - Smoking cessation • Goals of heart disease treatment are improved overall health and blood lipid profiles Blood Lipid Levels • Whole grain products, fiber, vegetables, fruits, soy protein foods, and plant stanols lower LDL without decreasing HDL levels • HDL levels can be increased by exercise, weight loss, and inclusion of soy protein products and nuts in the diet • Recommendations say consume fats and foods that lower LDL and maintain triglyceride and HDL • Cholesterol-lowering drugs are for treatment of heart disease if blood lipid changes achieved by diet and lifestyle improvements are insufficient

What's a Healthful Diet?

What's a Healthful Diet? Adequate diets • Variety of foods provide sufficient levels of calories and essential nutrients • Amount of calories to maintain healthy body weight • Essential nutrients in intake levels from the RDAs and AIs • Should be obtained from foods • Following the Food Guide Pyramid ensures need for essential nutrients and other beneficial components will be met Balanced Diets • Provide calories, nutrients, and other components in the right proportion • Diets that contain too much or too little nutrients are out of balance • Diets that provide more calories than needed to maintain a healthy body weight are also out of balance Guides to Healthy Diets • Healthy diets are described in the "Dietary Guidelines for Americans" and the Food Guide Pyramid • Dietary Guidelines address issue of dietary balance • Food Guide Pyramid focuses on food choices for adequate diets • Both are updated periodically Strategies • Saturated fats can be reduced by selecting lean meats, low fat milk, and vegetable oils over high-fat animal products such as fatty meats, whole milk, and butter • Trans fat intake is lowered by limiting intake of foods made with hydrogenated oils, such as margarine, pastry, crackers, and French Fries • Nutrition labeling regulations require listing of tans fat content on Nutrition Facts Panels • Gives a way to identify foods high in trans fat • DRI report urges Americans to limit intake of organ meats, eggs, and other foods high in cholesterol Tip of the Pyramid • Tip is not a group, but about fats and sweets • These foods given smallest area, saying that fat, oils, and sweets should be small part of our diet • The more types of food you eat in a day, the wider the array of nutrients and other beneficial components of food you get • We consume 18 to 20 different foods a day • Dietary guidelines developed for Japan recommend people eat 30 different foods daily Should You Eat Breakfast? • People who eat breakfast better off than those who don't • Breakfast is more frequently missed meal • No midmorning hunger pangs • Lower blood cholesterol level • Lower body weight • Students who eat breakfast do better on math tests • Skipping breakfast lowers adequacy of diet Is Eating Out Right? • USDA says 50% of Americans eat out every day • Foods eaten away from home have lower nutrient content and are higher in fat • Children and teenagers who eat at home have more healthful diets • More vegetables, fruits, vitamins, minerals, and fiber, and less fat than others Staying on Track • Decide before you enter a restaurant, to order soup and a salad, broiled meat, a half-portion of the entrée, or no dessert • "Impulse ordering" throws diets out of balance Fast Foods? • Fast foods are high in calories, fat, saturated fat, and salt • Many fast food chains are adding specialty salads to their menus • Occasional cheeseburger, fries, or specialty sandwich will not ruin a healthy diet • Usual dietary intake more important to long-term health than occasional meals at fast food restaurants

Nutrients are Available

• Components of food converted to "useful body parts" are nutrients. • Digestion absorption are the two separate but related processes that make nutrients from food available for use by every cell in the body. Digestion in the mouth • Chewing causes glands under the tongue to release saliva • Saliva lubricates food so that it can be swallowed. • Saliva also contains salivary amylase and lipase. • Amylase breaks down carbohydrates. • Lipase breaks down fats. Esophagus to the Stomach • Food is swallowed and passes through the esophagus to the stomach. • Muscles at each opening of the stomach act as valves to ensure that food is liquefied, mixed with digestive juices, and ready for the digestive processes of the small intestine before it moves on. • Solid foods stay for over an hour, liquids pass through in about 20 minutes. Stomach to Small Intestine • Stomach ejects a few teaspoons of liquefied contents into the small intestines at a time, until empty. • The ejection stimulates muscles in the intestinal walls to contract and relax (peristalsis). These movements mix food as it is digested by enzymes. • Food containing high fiber and sufficient fluids cause the bulge of digesting food in the intestine to be larger. • Larger good bulges stimulate a higher level of intestinal muscle activity than smaller food bulges. • High-fiber meals pass through the digestive system faster than low-fiber meals. Absorption • In Absorption the end products of digestion are taken up by lymphatic and circulatory systems for distribution to cells of body. • Lymph and blood vessels infiltrate villi lining inside of intestines and transport nutrients to the lymphatic and circulatory systems. • Breakdown products of fat digestion are absorbed into lymph vessels, whereas carbohydrate and protein products enter the blood vessels. Large intestine absorption • Large intestines is home to many bacteria that use undigested fiber and complex carbohydrates that are not digested by human digestive enzymes. • These bacteria excrete gas and fatty acids that can be absorbed in large intestine. • Substances in that cannot be absorbed collect in the large intestine and are excreted in the stool. Beyond Absorption • Cells use nutrients directly for energy, body structures, or the regulation of body processes, or convert them into other usable substances. - Glucose delivered to cells can be used "as is" for energy formation or converted to glycogen and stored for later use. - Fatty acids, an end product of fat digestion, can be incorporated into cell membranes or used in the synthesis of certain hormones. Beyond Absorption • Cells use nutrients directly for energy, body structures, or the regulation of body processes, or convert them into other usable substances. - Vitamins and minerals freed from food by digestion can be used by cells to control enzyme activity or can be stored for later use. - The body has a limited storage capacity for some vitamins and minerals. - Excessive amounts of certain vitamins and minerals such as vitamin C, thiamin, and sodium are largely excreted in urine.

Other substances

• Food also contains other substances that are biologically active in the body. • Phytochemicals are a major type of these substances - over 2000 of the are found in the plants we eat.

Nonessential nutrients

• Nutrients manufactured by the body from things in the diet are nonessential • Cholestrol, creatine, and glucose are examples • Nonessential nutrients are present in food, but not required in our diet