Nutrition Food Is More #1

Healthy Diet Part 1

One that does not lead to deficiency or toxicty

Toxicity

Too much of a nutrient

• Exceeds body’s safe limit

• Increases risk of disease

Example: Binge drinking → too much alcohol

Deficiency

Too little of a nutrient

• Does not meet body’s minimum needs

• Increase risk of disease

Example: Too few calories

Healthy Diet Part 2

One that minimizes risk of disease

What is a healthy diet

No single nutrient is inherently unhealthy

How do food/nutrients become “unhealthy”

• We OVERconsume

Examples:

- Fat

-Saturated fat

-Sodium

-Added sugar

How nutrients become “bad”/”good”

1. Our behaviors: overconsumption & underconsumption

-Taste preference

-Convenience

-Family Culture

2. Our Society:

Marketing impacts consumer perception

Dietary Reference Intakes (DRIs)

• Research-based guidelines

• Define maximum and minimum nutrient intake

• Used to prevent deficiency and toxicity

Adequate and Safe Intake Range (ASIR)

The intake range that:

• Increases health

• Decreases risk of both toxicity and deficiency

Components of ASIR Minimum

• RDA (Recommended Dietary Allowance) or

• AI (Adequate Intake)

Components of ASIR Maximum

• UL (Tolerable Upper Intake Level)

Some micronutrients do NOT have a UL

• This means no toxic level

• Intake has a minimum but no defined maximum

Malnutrition

• Occurs whenever intake is outside the ASIR

• Can result from:

→ Deficiency

→ Toxicity

• Applies to micronutrients

• For macronutrients, malnutrition is evaluated using AMDRs

Motto #1: Moderation In Everything

• If OVERconsuming now, moderation may mean eat less

• If UNDERconsuming now, moderation may mean eat more

Foods without limits

• Fruits

• Vegetables

Hard to ever consume due to high water and fiber content

Moderation Within Context

• Moderate added sugars = minimize

• Moderate fruits and vegetables = variety

• Moderate calories = meeting your daily needs

Benefits to Moderation

• Flexibility: allows for “unhealthy” foods/meals

• Variety between food groups

• Variety within a food group

• Decrease risk of nutrient toxicity or deficiency

• Decrease risk of unintentional weight gain

• Ensures we consume forgotten nutrients (fiber)

Motto #2: Eat Real Food

Eat real food. Mostly Plants, not too much

1. Simple

-Minimally processed

-Close to the earth

2. Minimally Processed

-In or near its natural state

3. Litmus Test

Litmus Test

What % of your food are you able to identify (by sight) according to its plant/animal of origin

Essential Nutrients

A nutrient that:

• Is needed for proper body function

• Cannot be made, or

• Cannot make enough of it

Essential Nutrients Examples

• Protein & Iron → needed to make red blood cells

• Vitamin C:

→ Humans cannot make it

→ We need it → essential

• Glucose:

• We can make some

• Not enough to meet needs → essential

Non-Essential Nutrients

A nutrient that:

• Is not needed, OR

• The body can make plenty of

Non-Essential Nutrients Example

Phytonutrients

• Found in plant foods

• Not required for survival

• Provide health benefits

• Not essential

6 Groups of Essential Nutrients

1. Carbohydrates

2. Protein

3. Fats (Lipids)

4. Vitamins

5. Minerals

6. Water

Macronutrients

• Need in large amounts

• Provide calories

• Carbohydrates

• Protein

• Fats & oils

Micronutrients

• Need in small amounts

• Provide NO calories

• Vitamins

• Minerals

• Phytonutrients

• Phytonutrients are classified as micronutrients because of the amount consumed, not because they are essential

Non-Essenial Nutrients

• Alcohol

• Phytonutrients

Alcohol

• Not a macro-or micronutrient

• Provides calories

→ 7 kcals per gram

• Not required for health

Phytonutrients

• Not essential

• May provide health benefits

• Found in plant foods

Calories

Units of energy

Calories vs kcals

Calories (capital C) = kilocalories (kcals)

• 1 Calories = 1 kcal = 100 small “c” Calories

• In nutrition we always use Calories/kcals

• Calories are a measure of heat

Carbohydrates Energy per gram

4 kcals/g

Protein Energy per gram

4 kcals/g

Fats Energy per gram

9 kcals/g

Preferred Sources of Energy

• Carbohydrates (glucose)

• Fats (fatty acids)

Cells that ONLY use glucose

• Brain and nervous system

• Red blood cells

Protein as Energy

• Protein is a secondary/backup energy source

• Used sparingly because protein has important structural roles

• Protein use increases during:

-Fasting/starvation

-High-intensity activity

Carbohydrates (CHO) AMDR

45-65% of daily calories

Types of Carbohydrates

1. Simple carbohydrates (sugars)

2. Complex carbohydrates (polysaccharides)

Simple Carbohydrates (Sugars)

• Monosaccharides (1 sugar)

• Disaccharides (2 sugars)

Monosaccharides

• Glucose

• Fructose

• Galactose

The building blocks of ALL carbohydrates

Disaccharides

• Sucrose

• Lactose

• Maltose

Sucrose

Glucose + fructose

Lactose

Glucose + galactose

Maltose

Glucose + glucose

Complex Carbohydrates (Polysaccharides)

• Starch

• Fiber

Starch

• Made of many glucose molecules

• Storage form of glucose in plants

• Digestable

Fiber

• Made of many glucose molecules

• Structural component of plants

• NOT digestible

• Bones between glucoses are different than starch

Digestion

• Breaking food into smallest absorbable units

• We can digest:

• Disaccharides

• Starch

• We cannot digest

• Fiber

• We do not digest monosaccharides

Absorption

• Movement of nutrients from the GI tract into the blood

• ONLY monosaccharides can be absorbed

• All carbs must be broken down into monosaccharides first

Purpose of Carbohydrates

Energy

Carbohydrates Food Sources

• Fruits

• Vegetables

• Grains

• Baked goods

Fats (Lipids) AMDR

20-35% of daily calories

Lipids vs. Fats

• Lipids = general category

• Fats = lipids that have calories

All fats are lipids, but not all lipids are fats

Fat-Soluble

All lipids are fat-soluble (they “get along with fat”

Types of Lipids in the Diet

• Cholesterol

• Fats (Caloric Lipids)

Cholesterol

• A lipid, but NOT a fat

• No calories

• Non-essential (we make it)

• Does NOT need digestion to be absorbed

Fats (Caloric Lipids) - Building Block

Fatty acids are the building blocks of all fats

Types of Fat Molecules

• Triglycerides: 3 fatty acids + glycerol (most common)

• Digylcerides: (2 fatty acids + glycerol)

• Monoglycerides: (1 fatty acid + glycerol)

Lipids Digestion

Triglycerides & diglycerides are broken into:

• Fatty aicds

• Monoglycerides

• Glycerol

Absorbable Lipid Forms

We can absorb:

• Fatty acids

• Monoglycerides

• Glycerol

• Cholesterol

• Monosaccharides (from carbs)

Important:

We can absorb monoglycerides as-is

Fat Food Sources

• Meat

• Oils & fried foods

• Nuts & seeds

• Dairy

• Eggs

• Avocados

Protein AMDR

10-35% of daily calories

What is Protein?

Forms in the Diet

• Whole proteins

• Individual amino acids

Protein Structure

• Proteins are made of amino acids

• Amino acids are connected by peptide bonds

• Amino acids are the building blocks of protein

Protein Digesiton

• Enzymes break peptide bonds

• Proteins → individual amino acids

Protein Absorption

Amino acids are absorbed into the blood

Primary Purpose of Protein

• Cell maintenance

• Repair

• Growth

Secondary Purpose of Protein

Energy (backup source)

Protein Food Sources

• Meat

• Beans

• Legumes (lentils, peas, beans)

• Smaller amounts in grains

Micronutrients

• Nutrients we need in very small amounts

• Compared to macronutrients:

-Macronutrients → grams

-Micronutrients → milligrams (mg), micrograms, or less

Micronutrient Categories

1. Vitamins

2. Minerals

3. Phytonutrients

Essential vs Non-Essential

• Vitamins and minerals are ESSENTIAL

• Required for normal body function

• Phytonutrients are NOT essential

• Not required for survival

• Provide health benefits if consumed

Vitamins

Classified by what they dissolve in:

• Water-Soluable Vitamins

• Fat-Soluable Vitamins

Water-Soluable Vitamins

• Dissolve in water

• Travel easily in blood

• Not stored in large amounts

• Vitamin C

• B Vitamins

Fat-Soluable Vitamins

• Dissolve in fat

• Can be stored in body fat and cell membranes

• A

• D

• E

• K

Minerals

Divided into two groups based only on how much we need per day:

• Major Minerals

• Trace Minerals

Major Minerals

Needed in amounts greater than 100 mg per day

• Calcium

• Phosphorus

• Magnesium

• Sodium

• Potassium

• Chloride

• Sulfur

Trace Minerals

• Needed in amounts less than 100 mg per day

Examples: Iron, Zinc, iodine

Phytonutrients

• Non-essential nutrients

• Found mostly in fruits and vegetables

• Provide health benefits, but are not required for survival

Classified as micronutrients because of the small amounts consumed

Phytonutrients Examples

• Beta-Carotene:

• A carotenoid

• Orange color

• Resveratrol:

• Found in wine

• Contributes to wine’s perceived health benefits

MyPlate Government Agency Responsible

USDA

Plate Size Comparison

MyPlate = 10 inches

Average U.S plate = 12 inches

Delboeuf Illusion

A visual illusion where:

• Food looks smaller on a larger plate

• Food looks larger on a smaller plate

Delboeuf Illusion Obesity

• Larger plates → larger portions

• People unknowingly serve and eat more

• Leads to higher calorie intake over time

Whole Grains

Contain all 3 parts of the grain

Refined Grains

Have the bran and germ removed

Bran

Outer layer

Bran Function

Protection from pests, weather, and disease

Bran Important Nutrients

• Fiber

• B Vitamins

• Iron, zinc, copper, magnesium

Germ Stucture

Inner core

Germ Function

Growth/reproduction

Germ Important Nutrients

• Healthy fats

• Vitamin E, B

Endosperm Structure

Middle Layer

Endosperm Function

Energy supply

Endosperm Nutrients

• Starchy carbs

• Some protein