Nutrition and Wellness

Health Fields Adv

What are Physical Determinants of food choices?

Education knowledge about food

Food preparation skills

Time to prepare and eat

What are Psychological determinants determinants of food choices?

Emotional eating: eating in response to a negative experience/situation

Related to:

• stress, anxiety, tension, worry, boredom, procrasination, and mood etc.

• Resulting in over eating/increased appetite or undereating/decreased appetite

How does income and class effect food choices?

Ones social class can influence their diet

Low income = little access to food —> malnutrition/nutrional defieciences

High income = access to alot of food —> overconsumption/overweight/obesity

What are economic determinants of food choices?

Cost

Income (social class)

Availabilty

What are cultural background determinants?

Habitual consumption of certain foods/traditions of food preparations

May lack nutrional balance

What are meal patterns?

Which meal is most important?

When do people eat?

How much do they eat in each meal?

What are family/peer and social influences?

Attitudes/habits that develop through the direct and indirect interaction of others

May influence:

• Food preferences

• eating behaviors

• beliefs/attitudes regarading certain foods

What are social determinants of food choice?

Family peers and social influences

Meal patterns

Cutlures

What are genetics/defiencies/allergeries?

Non tasters and super tasters —> born with certain number of taste buds

Built in biologically determined sensory specific mechanism whereby we get trained of one taste and move onto another in a short time span

What is palatability/sensory appeal?

Palatability: Agreeable to palate or tase

Sensory appeal: appeasls to 5 senses

What makes food palatable and have high sensory appeal

• Presentation

• Smell

Stimulates sensory receptors to encourage or discourgae appetite. Sweet and high fat foods have high sensory appeal

What is appetite?

Is the desire or want for food

Physical: sensory input (smell or sight of food) triggers on involuntary digestive response (salivation peristalsis)

= Cravings

What is hunger?

Need for food (NOT THE WANT)

Physical: Hormonal response to low blood sugar

Behavioral: instinctive mechanism to eat to maintain functionality

What are the biological and personal determinants?

Hunger

appetite

palatability/sensory appeal/taste

genetics/defiencies/allergies

Born with unlearnded biological predispositions

What is the endomorph body type?

Usually short in height or stature

Difficult to loose body faat

Bulky physique, round body

Can gain both fat and muscle

What is the mesomorph body type?

medium build rectangular hedge body shape

wide broad shoulders

fairly lean with hard body

can gain muscle easily

usually strong

muscled arms and legs

What is the ectomorph body type?

Hard to gain muscle

slender frame

narrow shoulders

narrow chest and abdomen

small bone strucutre

very fat metabolism

What are the 3 basic body types (somatotypes)?

Ectomorph

Mesomorph

Endomorph

What is body compostion?

Make up (Composition) of your body

Comparison of:

• Fat mass vs fat free mass

What is Waist Hip Ratio?

Measures abdominal (visceral fat)

Waist/Hip measurement

Excessive abdominal fat = greater risk for certain diseases

What is problem with just looking at BMI?

Height and weight can be sine cant distuingish between muscle or fat weight

What is BMI?

Body mass index

• Measurement used for body size

• High BMI can indicate high “body fatness”

• limited —> use weight height only

The results of BMI measurements can give an idea about whether a person has the corrrect weight for their height

What are the Health risks of being underweight?

Become prone to serious heart problems (heart rate decreases to organs dont get enough oxygen —> dizziness fainting cardiac arrest

• energy levels decreases

• always cold

• testerone levels decreases

• fertility issues in women

• inability to focus

• more suspectible to being sick —> low body fat % affects immune system

What is Visceral fat?

Fat around organs (heart liver pancrease etc)

Increase disease risks

• premature death x2

• dementia x3

• T2DM, stroke, heart disease x1.4-1.5

Location of fat on persons body is health related factor —> not all fat is equal

What are the health risks of obesity (carry excess fat)?

Health risks NOW:

• High BP and chlosterol which are risk factors for cardiovascular diseases (CVD)

• Increased risk of type 2 diabetes

• breathing problems such as sleep apnea and asthma

• Join problems and muscolskeletal discomfort

• fatty liver disease gallstones and gastro esophageal reflux

• Pyschological stress such as depression, behavioral problems issues in school

Health risks LATER:

• obese children are more likely to become obese adults

• adult obesity is associated with heart disease diabetes and some cancers

What is overweight vs overfat?

Overweight: body weight that exceeds the average weight for stature and age

Overfat: excessive amount of body fat —> impair health

Why is it important to have a healthy body weight?

Your healthy body weight:

• Is individual

• is one that promotes optimal physical and mental health

• should make you feel strong energized and confident

• Is important for:

  • disease prevention

  • quality of life

  • body image

  • mobility

  • good health now and as you age

What is nutrition?

Study of the relationship between food and a healthy body

More specifically it is the science of nutrients and how they are digested absorbed transported metabolized stored and elimanted by the body

How to calculate how many calories you need?

Total energy needs = BMR x Activity level

Calories burned = Total energy needs - BMR

What are the 3 energy systems?

ATP PCR = instant energy very short

Glycotic/lactic = burn, carbs

Oxidative= oxygen, enderuance, last long energy

What are teh activity level catergories?

Sedentary (little to none) = BMR x 1.2

Lightly active (light exercise 1-3 days/week) = BMR x 1.375

Moderatly active (moderate exercise 3-5 days/week) = BMR x 1.55

Very active (hard exercise 6-7 days/week) = BMR x 1.725

Extra active (very hard exercise and physical job everyday) = BMR x 1.9

What effects BMR?

Genes

Infection or illness

gender

environmental

age

growth spurth

body size and composition

Are calories bunred when sleeping?

yes to maintain essential functions in body

Ex. 140 lb person burns 63 calories per hour when sleeping

What is BMR?

Basal metabolize rate

• Minimun level of energy (calories) required to sustain vital functions such as breathing digestion and circulation —> all of the bodily functions that happen beyoond your control

  • Accounts for about 70% of the calories you burn every day

What is balanced and optimal nutrition?

Balanced: ensures that the consumer is eating to fulfull their essential nutrient requirements

Optimal: ensures that the consumer is conscientious regarding their caloric needs and is neither over nor underconsuming for their body metabolism

• Remember your body requirements change overtime

What is the main factor that can change the most in relation to increase the number of calories we burn?

Exercise can alter metabolic rate

• Increase msucle mass (resistance training) high metabolic rate

• Reducing body fat (aerobic exercise)

• Do NOT overley restrict calories

What is losing weight?

Result of an energy deficit (calorie intake < calorie utilization in metabolic pathways)

Can be due to reduced caloric intake, increased physical activity or both

• 3500 calories = 1lb of body weight

What is energy balance for calories?

Calories in = Calories out —> weight maintenance

Calories in > Calorie out —> weight gain

Calories in < out —> weight loss

What happens if our metabolism doesnt use up the number of calories that we are eating?

Stored as fat

What is metabolism?

All chemical processes that occur within a living organisms to maintain life

• Catabolism (catastrophic) = metabolic pathways that break down complex molecules into smaller units

• Anabolism = metabolic pathways that build complex molecules from smaller units

Metabolic rate: speed at which your body converts macronutrients into energy

What is a calorie?

Amount of energy or heat it takes to raise the temp of 1 gram of water by 1 C

• Energy that fuels our boedy

Vehicle fuel —> calories frim fossils fuels or electricity

Fuel for life —> calories from food and drink

• Food provides energy when our body breaks down them and harnesses it (via digestion absorption and cell resp)

How to find reccomended daily hydration?

Average Daily (no exercise):

• Body weight (kg) x 30ml

Average Daily (exercise):

• Results from average daily + (# of min exercise/30 min x 350 ml)

Conversions:

• 33.8 oz = 1 litre

• 1 litre = 1000 ml

• 1 cup = 8oz

What is the reccomeneded daily hydration?

Varies/person

Based on:

• frequency of urination

• perspiration rate

• BMR

• exercise

• age

• body size

What are the signs and symptoms of dehydration?

• Thirst

• sleepiness lethargic confusion

• fainting dizziness

• dry sticky mouth

• lack of tears

• sunken eyes

• headches

• muscle cramps

• sunken fontevals in infants

• loss of consciousness (SEVERE)

What is dehydration?

Water loss exceeds water intake

Begin when 1% of body weight is lost in water

Thirst mechanism begins with 1-2% lost

Watch for hunger signs (typically thirst response)

Headaches

What is the function of thirst mechanism?

Regulated by negative feedback loop

Kidneys regualte water levels in body —> dehydrated —> ADH —> help retain water (gets reabsorbed into blood —> low urine output)

How much water do we lose/day?

2-3 litres a day

• urination

• excretion of feces

• respiration

• sweating

What is impact of dehydration on physcial activity?

• Increased heart rate

• decreases cognitive function and or headaches (brain shrinks from fluid loss —> brain pulls away from skull = pain)

• decreased water = decreased blood volume = heart working harder to pump blood tissue

• decreased sweat output = increased body temp

• increased muscle fatigue

What does water do?

• Hydration

• Dissolve + transport nutrients and O2 to cells

• waste removal (perspiration, urination, defecation)

• moisten tissues (eyes, mouth, nose)

• Lubrication (joint)

• Shock absorption (protect organs and tissues)

• Body temp regulation (perspiraation)

• maintain blood volume

• muscle contractions

What are water adn fat soluble vitamins?

Water:

• B and C

• Dissolve in water

• cannot store

• urinate excess

• need fresh supply

Fat:

• A D E K

• Fat to dissolve

• can be stored in cells

• too much can be hard on organs

What are Vitamins and Minerals?

Vitamins:

• organic

• made up by plants and animals

Minerals:

• inorganic

• come from soil and water and absorbed by plants or eaten by animals

What makes food organic?

Must be atleast 95% organic content

Made in way that limits or excludes the use of synthetic materials during production —> chemicals

Must meet standards related to:

• How livestock is housed, fed, transported and slaughtered

• how specific crops are grown extracted processed and stored

• pests and diseased are to be treated

• use of substacfes methods and ingredients many may not be used

How much protein do you need?

Most adults over 19 need 0.8g protein/kg body weight

Activity level:

• Minimun (occansional walk) = 1.0g/kg

• Moderate (regular weight, walk) = 1.3g/kg

• Intense (athletes, regular jogger) = 1.6g/kg

What is protein?

Build and repair most tissues (provide structures)

Carbs and lipids mainly energy NOT protein

Body prioritizes protein use to build the proteins we need (keratin, collagen, hormones, antibodies, etc)

Digested slower than most carbs

Make you feel fuller

Last source of energy, dont want body to burn or burn through muscle

What is fat/lipids?

insulates organs

maintain body temp

dissolve and absorb fat soluble vitamins ( ADEK)

20% of diet should be fat

secondary source of energy

What is trans fat?

Ugly fat

avoid this type

very unhealthy

made out of liquid oil changed into solid fat

add texxture and flabour to food

• commerical baked goods

• friend foods

• proccessed foods like salty snacks conviencee food frozen food

What is saturated fat?

Bad fat

limit this type

typically solid at room temp

• animal fat in all meat

• high fat dairy products

• bacon grease at room temp

• coconut and palm oil

What is unsaturated fat?

Good fat

typically at room temp liquid

• oils in seeds nuts

• avocadoes olives

• olive peanut canola corn sunflower oils

• omega 3 fatty acids in salmon sardine flax walnut

How much fibre do we need?

14g of fibre/1000 calories

An average 14-18 years old female needs 1800 -2400 calories/day (depending on BMR and activity)

An average 14-18 years old male needs 2000-32000 calories/day (depending on BMR and activity)

What is considered low and high fibre?

very high source —> 6 grams or more/serving

high source —> 4 grams or more/serving

source —> 2 grams or more/serving

What is fibre?

cannot be digested

creates bulk in intestine

comes in many forms

reduces cancer risks by 10-40%

What are carbohydrates?

Simple: provide quick burst of energy easy to breakdown and quick

• Limit in diet —> contribute to obesity

Complex: longer to get energy, harder breakdown

• Better for our diet

  • Fibrous: give fibre, little or no energy, cant be digested

  • Starch: provides energy

Primary source of energy

What are essential nutrients?

Body does NOT produce them

provide energy and key building blocks of life

healthy growth and development

critical to our bodys functioning

What are teh 6 essential nutrient catergories?

Macronutrient:

• Carbs

• lipids

• proteins

Micronutrient:

• vitamins

• minerals

Neither:

• water

What is the new Canada food guide?

Jan 2019

broken into 3 groups

• vegetable and fruits

• protein

• whole grain

  • + water drink

All groups contain contain carbs fat and proteins

What are the 3 catorgies of macronutrients?

Carbohydrates:

• simple carbs/sugars

• complex carb

  • starches

  • fibrous

• 1 gram carb = 4 calories

Proteins:

• meat fish eggs beans nuts

• 1 gram protein = 4 calories

Lipids (fat):

• unsaturated fats

• saturated fats

• trans fats

• 1 gram fat = 9 calories