HHS-231 Chapter 3

Amino Acids and Essential Amino Acids

Make up a protein. There are 20 amino acids found in food. Essential Amino Acids: 9 of the 20 amino acids found in food. The body cannot produce these amino acids and therefore it is essential that we get them from food products.

Components of a Healthful Diet

1) Adequate (Quantity) - An adequate diet provides enough energy (Calories), nutrients, and fiber each day. This is closely linked with the second component of balance/quality. An adequate diet looks at your portions and amounts of food that you are consuming. We know that portion sizes have increased significantly in the last 20 years, and even knowing healthy portion sizes is difficult for many individuals. You may have seen the 100-calorie packs of cookies or crackers and they seem very small...well, they are. A 100 calorie portion depends on the food, and even though those crackers or cookies are convenient, other 100-calorie examples are: medium apple (80 calories), banana (105 calories), hard-cooked egg (78 calories), or non-fat Greek yogurt (100 calories). Additionally, highly processed foods are sold in larger quantities to increase the amount sold for the manufacturer. Portion sizes affect calories, as does food quality. The higher-quality (more nutrient-dense) foods tend to keep you fuller longer than lower-quality foods do. Therefore, a food that has high nutrient density and higher fiber content will need a smaller portion size. Linked with this aspect is that we as individuals need to listen to our fullness cues and stop eating when we are full to avoid overconsumption. An adequate diet examines portions of food and how much we are actually eating in relation to the nutrients we are getting. Although we may eat a lot of calories, we may be limited on our nutrients. 2) Balance (Quality): Nutrient and Energy Density - Balance focuses on food quality, which is comprised of nutrient-dense sources of energy at both the macronutrient and micronutrient level. Nutrient Density examines the proportions of nutrients within the food or the amount of nutrients per calorie in a food. Energy Density refers to the number of calories in a gram of food. According to the USDA's ChooseMyPlate, nutrient-dense foods include fruits, vegetables, whole grains, legumes, nuts, lean meats, poultry, and lower fat dairy foods. Nutrient-dense foods tend to be closer to their natural state. The Center for Disease Control and Prevention's Fruit and Vegetable Indicator Report (2013) shows the median consumption of fruits is about 1 per day and just over 1.5 vegetables per day. Since individuals in the US do not eat enough fruits and vegetables, they are most likely not getting enough nutrients like beta-carotene, vitamin C, potassium, and fiber. Additionally, limiting other foods in your diet can lead to nutrient deficiency unless you are proactively seeking out sources that you may be missing. For example, if you chose a vegan diet, there is an increased likelihood that you would need to supplement B12 into your diet, as you are not getting it from animal products. 3) Variety (MyPlate and Harvard Healthy Eating Plate) - It's easy to get stuck in a rut with meals. Planning meals and trying new things can be difficult, but if you have limited options or lack of variety, this can lead to boredom and malnutrition. Variety means that you work towards eating many different types of foods with a wide range of color from the various food groups on a daily basis. We see variety in meals represented through the Choose My Plate and Harvard Healthy Eating Plate. Both resources focus on teaching people how to eat a well-balanced and complete meal. In general, MyPlate's focus is to remind people to find a healthy eating style and continue to build it throughout your lifetime. Harvard's Healthy Eating Plate provides detailed guidance in their picture while focusing on diet quality. The main food groups listed on MyPlate are fruits, vegetables, grains, protein, and dairy, and the main food groups listed on the Harvard Healthy Eating Plate are fruits, vegetables, whole grains, healthy oils, water, healthy proteins and physical activity. Harvard's healthy proteins encourage limiting red meat and processed meats while focusing on fish, poultry, beans and nuts as proteins sources. 4) Moderation - Most foods are just fine in moderation. But moderation means very different things to different people. It could mean once a day for some foods or once a year for other foods. Moderation has three main components: delayed gratification, mindful eating, and the 80:20 rule.

What are the three main components of moderation?

1) Delayed Gratification - Delayed gratification is a practice in waiting and practicing self-control. Our society is fueled by instant gratification and this can be difficult. The most famous delayed gratification study was conducted at Stanford by Walter Mischel and colleagues (1972), which is fondly known as the "marshmallow experiment" and has been replicated many times and with different variations. If we can practice and become more consistent with delaying our gratification or reframe our desires for those rewards, we will be less likely to become distracted or tempted by those foods and in turn eat less of them. 2) Mindful Eating - Mindful eating allows you to become aware of the food you are eating in a positive and non-judgmental way. Mindful eating practices are the opposite to mindless eating. Mindful eating focuses on using all your senses in choosing to eat food that is both satisfying to you and nourishing to your body. Choose food without seeing it as "good" or "bad" (judgements), while also becoming aware of hunger and satiety (or fullness) cues to guide your eating decisions. 3) The 80:20 Rule - The 80:20 rule states that you should choose the foods that will satisfy your body's needs 80% of the time: whole fruits and veggies, whole grains, healthy proteins and water; for the remaining 20% of the time, choose foods that satisfy your wants/desires. These foods will vary for each of you based on what you classify as a treat; it could be candy, ice cream, chips, or soda. Following a healthful diet can be challenging, but there are some general guidelines to reflect on when you are eating without getting too focused on the minute aspects of each snack or meal. The healthful diet looks at the general picture of your food throughout the day.

What are the four kinds of fat?

1) Saturated Fat - Solid at room temperature, no known health benefits, limit to 10% of total calories, common in red meat, dairy foods, coconut oil, processed foods, and baked goods. 2) Monounsaturated Fat - Good fat, liquid at room temperature, known to improve cholesterol, reduce risk of heart disease, and control blood sugar levels, no specific recommended amount, common in olive oil, avocados and nuts. 3) Polyunsaturated Fat - Good fat, liquid at room temperature, the two types are Omega-3 fatty acids and Omega-6 fatty acids, known to improve cholesterol, reduce risk of heart disease and diabetes, no specific recommended amount, common in omega 6 oils, sunflower oil, safflower oil, salmon, mackerel, flaxseed, canola oil, walnuts, and soybeans. 4) Trans Fat - Unsaturated fatty acid produced during the process partial hydrogenation (adds hydrogen to the fat, creating a strong molecular bond), no known health benefits, avoid if possible, common in processed foods and fried foods.

Nutrient

A chemical component within our food that is required for our growth and functioning.

Complete Protein

A food with all nine essential amino acids, and they tend to come from animal sources like meat, eggs, fish, and dairy. Proteins from animal sources can have higher amounts of saturated fats (which should be limited to less than 10% of our diet) and therefore need to be combined with plant-based protein sources. However, there are non-animal sources of complete proteins such as chia (seed), quinoa (grain), and soy (legume). These plant-based complete proteins tend to have lower amounts of essential AA when compared to animal sources. Incomplete proteins are foods with less than nine essential AA, and they come from plant sources like whole grain breads, peas, and beans.

Alcohol

Alcohol is not a nutrient because you do not need it for growth and functioning. It is not required that alcoholic beverages have the calories from alcohol included on their nutrition facts panel. For those of you that choose to consume alcohol, whether it's beer, wine, or hard liquor, alcohol contains 7 calories per gram. Light or reduced-calorie alcoholic beverages usually have water added to the alcohol to reduce the amount of calories in the drink (less grams of alcohol = less calories); however, you can also do this by drinking water in between your drinks or mixing alcohol with carbonated water or low-calorie beverages. Alcohol amounts and calories can be difficult to determine because they depend on different factors, like percentage and size of beverage consumed. The best way to measure and know how strong your alcoholic drink is units. According to the video, an average person takes 1 hour to process 1 unit of alcohol until there is no alcohol in the bloodstream. The guidelines stated for alcohol consumption for men and women were to not exceed 14 units each week.

Water

Because our bodies are 60% water on average, we can only live a couple of days without water. Water is lost through urine, feces, sweat, and evaporation. Water helps with the digestion and absorption of food and maintains the balance of body fluids. It also increases circulation, prevents headaches, keeps your kidneys happy, and promotes clear skin. Water (along with your kidneys) removes toxins from the body and is a natural detoxifier. With that being said, if you use water as a detox tactic, you need to eat quality food as well. The recommended amount of water to consume is dependent on body weight, activity levels, sweat rates, and the environment. Although the general recommendations for water range from 8-13 cups per day, an easier way to calculate consumption is your body weight in pounds divided by two to give you the number of ounces of water per day.

What are the two types of fiber?

Dietary Fiber - Comes from the non-digestible carbohydrates that are intact in plant sources. Dietary fiber is naturally occurring in food. All plant foods contain fiber; however, fruits, legumes, and oats contain higher amounts. We want most of our fiber to come from dietary fiber sources. Functional Fiber - Fiber that has been isolated or synthesized in a lab and then added to food as a supplement. For example, Metamucil is a fiber supplement that you mix with water and drink. Fiber is also added to food such as dairy products, fruit drinks, and snack items.

Essential vs Non-Essential Nutrients

Essential Nutrients - Nutrients that our bodies cannot make and therefore need to consume. There are 6 classes of essential nutrients: carbohydrates, protein, fats (the macronutrients); vitamins and minerals (the micronutrients) and water. Macronutrients contain kilocalories or Calories (with an uppercase C). Non-Essential Nutrients - Nutrients that our body makes in sufficient amounts, although we can also consume them from food. Some examples of non-essential nutrients are certain amino acids like alanine and glutamine.

Fats (Lipids)

Fats, or lipids, are an essential part of our diet, despite the common misconception that "fat is the enemy". Fat helps insulate the body, support and cushion organs, and add flavor and texture to foods. It also assists with absorption of fat-soluble vitamins (Vitamins A, D, E and K). The recommendations from the 2015-2020 Dietary Guidelines for Americans with regards to fat are avoid trans fat, limit saturated fat to less than 10 percent of calories a day, and replace saturated fat with healthier monounsaturated and polyunsaturated fats. As a strategy to limit fat intake, the suggestion given for fish is to eat 4-6 oz servings of fish twice a week. The AMDR for protein is 20-35% of our total daily calories. Fats provide 9 calories per gram.

Fiber

Fiber passes through the intestinal tract and provides bulk for feces, assisting with "cleaning out" the colon. Fiber is found in whole fruits, vegetables and whole grains. In general, Americans do not get enough dietary fiber in the food we eat (in fact, on average we consume about 15 grams of fiber per day). This has to do with the high amount of processed foods and lower amount of fruit and vegetable consumption in our diets. The recommended fiber intake for adults of ages 18-50 is 38 grams for men and 25 grams for women. You can tell if you are getting enough fiber by your poop. It should be not to hard and not to loose. Eating enough fiber as an adolescent may be linked to a lower risk of breast cancer in women.

Acceptable Macronutrient Distribution Range (AMDR)

It is the general recommended percentage for each of the macronutrients. Individuals should try to consume food within those guidelines.

Protein

Proteins form key parts of the structural components of our bodies, like muscles and bones, blood, enzymes, skin, cell membranes, and some hormones. Proteins help fight disease, as they make up antibodies while also providing coordinating biological processes between our cells, tissues, and organs. The amount of protein we need to consume is based on two main things: physical activity levels and body weight. Most adults need 0.8 grams of protein per kilogram of body weight, consistently active adults need 1.0 grams of protein per kilogram of body weight, and elite athletes need 1.2 grams of protein per kilogram of body weight. To calculate how much you need, divide your body weight (in kilograms) by the amount of grams of protein you need according to your body weight. It is a common misconception that if you are trying to build muscle mass, you need more protein; in fact, muscle mass is gained from working those muscles, not just from eating more protein. Ultimately, you want to consume protein after a workout (within 30 minutes) in combination with a simple carbohydrate for optimal absorption. The AMDR for protein is 10-35% of our total daily calories. Proteins provide 4 calories per gram.

Simple vs Complex Carbohydrates

Simple Carbohydrates - One or two sugar molecules. They get rapidly digested and absorbed by the body and tend to end in "-ose". This includes milk, sugarcane, processed foods, sucrose, fruit juice concentrate, brown sugar, added sugars, and beets and grapes (contain fiber). Complex Carbohydrates - Strand or branch of sugar molecules (starch). Contain fiber. Complex carbohydrates have a more intricate molecular structure and are generally divided into different categories of starches and dietary fiber. This includes bananas, peas, beans, potatoes/tubers, whole grains, vegetables, corn, oatmeal, and most fruits.

What are the two properties of fiber?

Soluble Fiber - Attracts water and turns to gel during digestion. This slows digestion, keeping you fuller for longer periods of time. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Insoluble Fiber - Found in foods such as wheat bran, vegetables, and whole grains. It adds bulk to the feces and appears to help food pass more quickly through the stomach and intestinal tract.

Calorie (with a lowercase c)

The amount of energy it would take to raise one gram of water one degree Celsius. A calorie unit of measurement is very small and it used mainly in nutrition labs, and therefore we will use calories (whether upper or lowercase c) to mean kilocalories, similarly to what is seen on food labels.

Carbohydrates

The body's most ideal source of energy and fuel and therefore this is why our diet should be highest in carbohydrates. The primary function of dietary carbohydrates is to supply energy to body cells, thus helping the brain and organs function and fueling physical activity. Carbohydrates are broken down into glucose and glycogen in the body and stored either in the muscles or the liver, ready to be used to provide fuel when needed. The AMDR for carbohydrates is 45 to 65% of our total daily calories. Carbohydrates provide 4 calories per gram.

Nutrition

The study of and science of food (nutrients) and its connections to physiology, health, and wellbeing for individuals, cultures, populations, and the planet. It's more than what we put into our bodies for fuel; it's about how the food we eat affects our lives at both a microscopic and global level. Nutrition is within the physical dimension of wellness and is highly connected with physical activity levels. Nutritional science is complex, and since the science of food is fairly young, it is constantly updating. Some accurate sources for food information is Harvard Health, USDA, CDC, NIH, ADA, and ASN.

Vitamins & Minerals

Vitamins and minerals do not contain any energy (calories), but both vitamins and minerals help to release energy for the body to use. Vitamins are an organic micronutrient (contain carbon) that help to regulate the processes of the body. They assist in boosting the immune system, build bones and cells, repair damage, regulate cell and organ functioning, support growth and serve as antioxidants. Vitamins are either water- or fat-soluble. Water-soluble vitamins like vitamin C and B are not sufficiently stored in the body, and excessive amounts are excreted in the urine. Fat-soluble vitamins (A,D,E and K) are stored in the body. Minerals are inorganic micronutrients (do not contain carbon) that act as co-factors to enzyme reactions. Enzymes don't work without minerals, and all cells require enzymes to work and function. Minerals facilitate the transfer of nutrients across cell membranes, help regulate body tissue growth, provide nerve conduction and help to contract and relax muscles. Minerals are broken down into either macro and micro/ trace minerals. Macro minerals are determined by how much your body needs and include: Calcium, Phosphorous, Potassium, Magnesium, Sulfur, Sodium, and Chloride. Within these macro minerals, the US population tends to be high in sodium and low in calcium and potassium within our diets and therefore they were added to the micronutrient information on the new food labels. Iron is a micro or trace mineral that we tend to be low in, while the rest of the trace minerals are usually not a problem. Trace minerals (which we need less of but are still important to our bodies) are: iron, boron, chromium, iodine, manganese, molybdenum, selenium, silicon, vanadium, zinc, lithium, germanium, rubidium, cobalt, and copper. Some things to know about multivitamins are they are beneficial if you feel like your diet is sporadic or not balanced, take the recommended daily dosage stated in the supplement facts panel, daily usage of it tops off what you are not getting in your diet, look for the USP image on it to ensure quality control, and dietary supplements, including multivitamins ARE regulated by the FDA but as foods, not drugs.

Complementary Proteins

When you consume two incomplete proteins that together contain all of the nine essential amino acids. Combinations of complementary proteins are most commonly: legumes with grains, nuts, seeds or dairy; grains with dairy; dairy with nuts; or dairy with nuts/seeds and legumes.