Unit%209:%20Nutrition

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Unit 9 Nutrition
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Nutrition Overview

• Nutrition supports tissue growth, repair,
  function
• Digestion process of breaking down food into
  smaller and smaller pieces so we can eventually
  absorb the nutrients from it
• Starts in the mouth enzymes/chewing
• Continues in stomach hydrochloric acid
• Finishes in small intestine enzymes

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Digestion
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Nutrition Overview

• Metabolism the sum of all the chemical reactions
  in your body.
• Building it up (anabolism) and breaking it down
  (catabolism)
• Main location liver
• Nutrition the act or process of nourishing or
  being nourished
• Diet food and drink regularly provided and
  consumed

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Main categories of nutrients

• Fats
• Carbohydrates
• Proteins
• Vitamins
• Minerals
• Water

Provide energy
The most vital nutrient
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Major Categories Nutrients

• Carbohydrates metabolized to simple sugars like
  glucose, a ready source of energy that circulates
  the body
• Provide 4 kcal/ g of energy
• Ex. Pastas, breads, fruits and vegetables

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Major Categories of Nutrients

• Fats essential parts of cell membranes and some
  hormones. Provide insulation to warm body.
• Provide 9 kcal/g of energy
• Ex. Canola oil, butter, meat fat

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Major Categories of Nutrients

• Vitamins organic compounds our body needs to
  function normally that it must obtain from the
  diet because it cant make them itself

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Major Categories of Nutrients

• minerals a naturally occurring solid compound
  found on the periodic table
• They support Biochemical processes
• Both vitamins and minerals provide 0 kcal/g

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Water

• Most essential nutrient
• Human body 60 water by weight (depending on
  size)
• Many body processes require it
• Maintains blood pressure
• Readily available from beverages and
  fruits/vegetables

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Proteins

• Mostly responsible for growth and repair of
  tissues.
• Provide 4 kcal/g of energy. However, are only
  really used for energy when everything else has
  been used up

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Protein

• Made from amino acids
• The body can make most amino acids except for a
  few (9) which are essential amino acids (EAA).
• We have to get them from our diet!
• Proteins from plant foods are incomplete
  meaning that they only contain some EAAs but not
  all
• But two incomplete proteins together may make a
  complete protein complementing amino acids

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Modern North American Diet

• Biggest problem nutritional excess
• Affluence?
• Convenience foods?
• Perceived shortage of time?

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Modern Canadian diet
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Modern North American Diet

• Getting too much of everything and in the
  improper proportions
• Too much saturated fat
• Half of carbohydrates from baked goods
• 65 of B. Columbians not eating recommended
  amounts of fruits and vegetables
• 77 not eating recommended amounts of calcium.
• However, we are concerned about our fat, starch,
  fibre intake and are taking steps to fix it
  (especially women)

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6 Principles of a Healthful DietABCD-MV

• Adequacy- are you getting enough of what you
  need?
• Balance- getting a good balance of all food
  groups
• KiloCalorie control- are your energy consumption
  patterns matching your expenditure ones
• Nutrient Density- for the amount of kilocalories
  you are taking in, are you getting a good amount
  of nutrients?
• Moderation-not too little or too much of anything
• Variety- a range of food items from each food
  groups

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Nutrient Density
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Dietary Goals for North Americans
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Reduce total caloric intake

• One Calorie (as we know it) 1,000 calories 1
  kcal
• The key is to eat selectively, portion control
• Buy smaller plates
• Think of restaurant meals as 2 meals
• Consume nutrient dense foods
• Control hunger by consuming filling foods such as
  protein/fibre, eating smaller meals throughout
  day
• We consume, on average, 18 more calories a day
  than 30 years ago

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Reduce total fat intake

• Fat is associated with higher calorie intake as
  well as increased serum cholesterol
• Associated with some forms of cancer breast,
  colon
• Often its not the original source of food that
  is high in fat, but the manner in which it is
  prepared
• Cut fat off meat before cooking, choose low fat
  cheeses/spreads, dab extra fat off pizza, avoid
  friend foods, fill a spray bottle with oil to
  grease pans, BBQ, broil, bake

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Reduce proportion of saturated fat and increase
the proportion of unsaturated fat

• Saturated fat solid at room temperature ( ex.
  Bacon fat).
• Animal fats typically high in saturated fat,
  while plant fats are typically low in saturated
  fat
• However, palm-oil/ coconut oil high in
  saturated fat
• Unsaturated fat typically found in plant oils
• Is actually good fat
• Fish oil is one of the best kinds because it also
  has omega-3 fatty acids and reduces the risk of
  CVD

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Choose a diet low in cholesterol

• Found mainly in animal products
• Eggs, liver, kidney, shellfish all high in
  cholesterol
• However, dietary cholesterol only raises serum
  cholesterol if the person is sensitive to dietary
  cholesterol
• Recall for most individuals to lower serum
  cholesterol, they need to consume a diet low in
  _______________

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Increase Dietary Fibre

• Fibre is a carbohydrate that we are not able to
  break down in our body to use for energy
• It is filler, passing through the digestive
  tract without being absorbed.
• Add bulk to your diet, thus possibly reducing
  appetite

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Increase Dietary Fibre

• Soluble fibre
• Lowers total and LDL cholesterol
• Regulates blood sugar
• Ex. Fruits, legumes and oats (oat bran)
• Insoluble fibre
• draws water into the stool making it larger and
  softer
• Speeds passage of food through the digestive
  tract
• Ex. Cereals, grains (wheat bran), vegetables

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Increase consumption of complex carbohydrates

• Complex carbs are found in grains, cereal, pasta
  and potatoes
• Take longer to absorb than simple carbohydrates
  (ex. Glucose, fructose)
• Therefore regulate blood glucose levels, which is
  preventative against __________________
• Contain more dietary fibre, richer sources of
  vitamins and minerals
• Look for 100 whole wheat, whole grain,
  whole oats, whole rye on labels. Just because
  something says whole wheat doesnt mean it is a
  complete whole grain. Check you labels!

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Use Salt and Sodium in Moderation

• Table salt sodium chloride
• North Americans typically consume more than 3
  times the RNI for sodium!
• Sodium is added to a lot of products upon
  processing
• Sodium may increase blood pressure, which can
  cause a __________ in an artery leading to
  _______________
• Salty foods are a risk factor for some digestive
  cancers
• Irritates cells lining the stomach

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Ensure adequate iron intake

• Iron deficiency can lead to anaemia, which is a
  lowered ability of the blood to transport oxygen
• Leads to decreased energy levels

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Ensure adequate iron intake

• Two forms of iron
• Heme iron from animal products. Ex. Beef, liver,
  heart
• Easier to absorb
• Non-heme iron from plants. Ex. lentils, beans
• Not as easy to absorb into digestive tract
• Absorption of non-heme iron is improved if eaten
  together with a heme-iron source
• Overall, Iron absorption improved by vitamin C,
  inhibited by coffee/tea

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Ensure adequate Calcium intake

• Many vital processes in your body require calcium
• Also a major component of bones/teeth
• Prevents osteoporosis, which is especially
  relevant to post-menopausal women
• Smoking has the opposite effect of calcium!

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Increase consumption of foods containing vitamins
A and C

• Vitamins C / A (beta-carotene) are powerful
  antioxidants
• An antioxidant prevents the action of oxidizing
  agents in the body that damage cells and can lead
  to cancer (as well as aging poorly)
• Increase consumption of dark orange and dark
  green veggies
• Cabbage family veggies (arugula, bok choy...) are
  especially good anti-oxidants

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Drink Alcohol in moderation

• Contains 7 kcal/g (more than carbs and proteins!)
• One regular beer 150 kcal
• One glass white wine 100 kcal
• One shot of vodka 60 kcal
• empty calories
• Alcohol should NEVER be consumed during pregnancy!

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Eat a variety of foods

• That way if some foods arent providing you with
  the nutrients you need, others will
• Eliminates boredom!

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Vegetarian Diets

• Do not contain meat
• Types of vegetarians
• Vegans eat NO animal products of any kind this
  includes milk.
• Lacto-ovo-vegetarians dont eat fish but eat
  milk products and eggs
• Lacto-ovo-pesco vegetarians dont eat red meats
  but eat fish, milk, eggs
• Not really vegetarians!

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Health Benefits of a Vegetarian diet

• Prevents/ reverses coronary artery disease
• Lowers serum cholesterol and LDL
• Lowers incidence of hypertension
• Lowers mortality from type 2 diabetes
• Lowers incidence of lung/ colorectal cancer
• May decrease breast cancer and kidney damage

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Other Benefits of Not Eating Animal Products

• Animal products tend to be expensive
• Protein rich diets may be high in fat, low in
  fibre
• Meat/ dairy more likely to contain pathogens
• Animals concentrate heavy metals such as mercury
  in large fish
• Better use of land resources

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Nutrient Deficiencies associated with the
vegetarian diet

• Typically eat less protein, however, it is often
  enough
• Iron is harder to absorb from plant food
• B-12
• Calcium
• Vitamin D

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Reading Labels

• As of Dec 2007, all manufacturers had to conform
  to new and extremely strict labelling standards
  in Canada.
• New labels contain
• - The common name of the food
• - A net quantity declaration
• - The name and address of the dealer
• - The durable life date of the product
• - A list of ingredients (in decreasing order by
  weight, volume, count
• - A nutrition facts table (next slide)
• They can also contain
• Nutrient content claims ex. low in fat
  reduced sodium
• Health claims ex. a diet low in saturated fat
  is associated with decrease incidence of heart
  disease. Product X is low in saturated fat

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Nutrition Facts Table

• All labels in Canada must contain the following
  information
• Nutrients expressed in Daily Value for ease
• Check to make sure the serving size matches how
  much you are consuming!

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Nutritional concerns of the developing world
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Water

• People need approximately1 litre water/ day to
  survive
• In the third world, 1/3 people have access to
  clean drinking water
• Estimated that 17-25 diseases relating to water
  could be reduced by 50-100 with ample clean
  drinking water

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Energy and Protein

• Lack of calories and protein impairs growth
• Small females have more difficulty
  carrying/having children
• Lack of calories and protein increases
  susceptibility to disease
• Our immune cells need energy/protein to function!
• Malnutrition often a contributing cause of
  illness
• Ex. measles

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Nutrient Deficiency Kwashiorkor

• Another important function of protein is to
  maintain water balance
• Lack of protein leads to fluid accumulation in
  the abdomen

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Obesity in the third world

• As standard of living increases, so do obesity
  rates
• Egypt, Mexico have very high rates of childhood
  obesity
• Both have a stable and growing economy