Kin 170 topic 6 nutrution

Nutrition & Healthy Eating - Introduction 1

• The lecture is about nutrition, the nutrients needed, and how to create an enjoyable and affordable diet 2.

• The objectives are to know the macronutrients and micronutrients, their functions, and the recommended daily intakes, as well as understand and apply nutrition labeling information 3.

• Nutrition is defined as the science of the actions of foods, nutrients, and other substances within the body, including ingestion, digestion, absorption, transport, metabolism, and excretion 4.

6 Classes of Nutrients 5

• The six classes of nutrients are proteins, fats, carbohydrates, vitamins, minerals, and water, with approximately 50 essential nutrients 5.

• Macronutrients (proteins, fats, carbohydrates) and micronutrients (vitamins, minerals) provide energy, build and maintain body tissues, and regulate body functions 5.

• The body obtains these nutrients through various sources 5.

Macronutrients - Functions 6

• Proteins are components of muscle, bone, blood, enzymes, hormones, and cell membranes, required for tissue repair, water and energy balance, growth, and energy supply 6.

• Carbohydrates supply energy to the brain, nervous system, blood cells, and working muscles 6.

• Fats supply energy (majority of energy storage), insulate, support, cushion/protect organs, and allow absorption of fat-soluble vitamins 6.

Micronutrients - Functions 7

• Vitamins are required for specific chemical reactions in the cells 7.

• Minerals help regulate body functions, are required for growth and maintenance of body tissues, and act as catalysts for energy release 7.

• Water is required for chemical reactions, chemical transport, temperature regulation, and waste removal 7.

Nutrients 8

• Macronutrients include carbohydrate, fat, protein, and water 8.

• Micronutrients include a wide array of vitamins such as Vitamin A, B6, B12, C, D, K, and minerals such as Calcium, Chromium, Copper, Fluoride, Iodine, Iron, Magnesium 8.

• Additional micronutrients include: Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sodium and Chloride, and Sulfate 8.

Energy: Calories 9

• One kilocalorie is the amount of heat needed to raise the temperature of 1 liter of water by 1 degree Celsius 9.

• Fat, protein, carbohydrates, and alcohol supply energy in the form of calories per gram 9.

• Calories consumed in excess of needs are stored 9.

Proteins 10

• Proteins are necessary to form bodily structures, enzymes, and muscle tissue, and are important parts of blood, enzymes, some hormones, and cell membranes 10.

• Amino acids are the building blocks of proteins, categorized as essential (9) and non-essential (11) 10.

• The recommended daily intake for adults is 0.8 grams of protein per kg of body weight, with the average diet containing 1.7-1.8 g/kg 10.

Fats 11

• Fats are the most concentrated source of energy and aid in the absorption of fat-soluble vitamins, adding flavor/texture to food 11.

• They serve as a major fuel at rest and during light exercise 11.

• Essential fats include linoleic acid (Omega-6) and α-linolenic acid (Omega-3) 11.

Fats & Health 12

• Cholesterol is needed for the synthesis of cell membranes, hormones, and bile, with LDL transporting cholesterol to organs and tissues, and HDL transporting cholesterol out of arteries 12.

• Saturated and trans fats raise LDL levels, while unsaturated fats lower LDL levels 12.

• Trans fats raise LDL, lower HDL, and produce inflammation 12.

Fats - How Much? 13

• Total fat intake should be 20-35% of total daily calories, with saturated fat less than 10% and trans fat less than 1% of total caloric intake 13.

• Cholesterol intake should be less than 300mg/day 13.

• Good choices include fish, nuts, vegetable oils (unsaturated fats), lean meats, and lower-fat dairy products 13.

Carbohydrates 14

• The main function of carbohydrates is to supply energy 14.

Carbohydrates 15

• Carbohydrates are classified as simple or complex, and all are broken down into glucose 15.

• The pancreas releases insulin in response to glucose, allowing cells to use it for energy, and glucose is stored as glycogen in the liver and muscles 15.

• Glycemic index impacts appetite, diabetes, and weight gain 15.

Glycemic Index 16

• Glycemic Index (GI) represents the effect that a particular food product has on the increase in blood glucose 16.

• Foods high in refined sugars have high GI, while foods low in refined sugars have low GI 16.

• High GI foods may increase appetite in the short term and increase the risk of diabetes or heart disease in the long term 16.

Complex Carbohydrates 17

• Complex carbohydrates can be refined (processed) or unrefined/whole grains 17.

Fibre 18

• Fibre is a non-digestible carbohydrate from plants and is not a nutrient, but is necessary for health 18.

• Soluble fiber delays stomach emptying and slows glucose movement into blood, while insoluble fiber (e.g., wheat bran) keeps you regular 18.

• Fibre reduces the risk of T2D, CVD, some cancers, and improves GI health 18.

Carbohydrates 19

• Top carbohydrate choices are fruits, vegetables, whole grains, and lower-fat milk 19.

• High sugar diets can lead to lower vitamins and minerals 19.

• Carbohydrate intake should be 45-65% of total calories 19.

Daily F & V 20

• Daily fruit and vegetable intake recommendations can be visualized through resources like provided links 20.

Recommended Daily Intakes 21

• Recommended daily intakes include fats (Men: 17 g/d linoleic acid, 1.6 g/d α-linolenic acid; Women: 12 g/d linoleic acid, 1.2 g/d α-linolenic acid), protein (0.8 g/kg body weight), carbohydrate (45-65% of total calories), and fiber (Men: 38 g/d; Women: 25 g/d) 21.

• Saturated fat should be <10%, trans fat <1%, and cholesterol <300mg 21.

Micronutrients: Vitamins 22

• Vitamins are organic compounds required in small amounts to regulate cellular processes 22.

• There are 13 essential vitamins: 4 fat-soluble and 9 water-soluble 22.

• Vitamins help with chemical reactions, RBC production, and maintenance of nervous, skeletal, and immune systems, also acting as antioxidants 22.

Fat Soluble Vitamins (ADEK) 23

• Vitamin A is a precursor for sight (beta-carotene), an antioxidant, and aids in the maintenance of skin and the lining of the nose, mouth, and digestive tract 23.

• Vitamin D is essential for bone growth and maintenance 23.

• Vitamin E is a powerful antioxidant that protects and maintains cellular membranes 23.

• Vitamin K is essential for the production of factors necessary for blood clotting and bone metabolism 23.

Water Soluble Vitamins (BC) 24

• Vitamin B is essential for the metabolism of amino acids and glycogen, the synthesis of RBCs, and other metabolic reactions 24.

• Vitamin C is essential for the maintenance and repair of connective tissue, bones, teeth, and cartilage; it promotes healing and aids in iron absorption 24.

Vitamin Deficiencies 25

• Vitamin deficiencies can lead to conditions such as scurvy, rickets, night blindness, seizures, heart disease, anemia, and bone fractures 25.

• Vitamin overdoses are also a concern 25.

Micronutrients: Minerals 26

• Minerals are inorganic elements required in small amounts to help regulate body functions, growth & maintenance of tissues, release of energy 26.

• Major minerals include Ca, P, Mg, Na, K, Cl and essential trace minerals include Cu, F, I, Fe, Se, Zn 26.

• Common deficiencies include anemia and osteoporosis 26.

Sodium 27

• Reduced sodium intake leads to a reduced risk of high blood pressure, stroke, heart disease, and kidney disease 27.

• Sodium is essential for normal body function, but is mainly found in processed and prepared foods 27.

• Canned foods should be consumed with caution 27.

Water: The 6th Nutrient 28

• One can live for more than a month without food, but only a few days without water 28.

Nutrition: Dietary Reference Intakes (US + CAN) 29

• Dietary standards were introduced in 1997 and updated as new nutrition information becomes available 29.

• They aim to promote health and prevent chronic diseases such as cancer, osteoporosis, and CVD 29.

• Recommended intakes include RDA or AI, maximum safe intakes include UL, and Estimated Average Requirement is EAR 29.

1. Recommended Dietary Allowance (RDA) 30

• RDA is the average daily dietary intake level sufficient to meet the nutrient requirement of nearly all (97-98%) healthy individuals in a particular life-stage and gender group 30.

• This prevents nutrient-deficiency disease, may reduce the risk of a health problem or chronic disease, or may increase health risk 30.

2. Adequate Intake (AI) 31

• AI is a recommended dietary intake comparable to RDA but based on less scientific evidence, used when not enough info is available to set RDA 31.

• Tolerable Upper Limit (UL) is the highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a given life-stage and gender group, but not set for all nutrients due to lack of data 31.

• Estimated Average Requirement (EAR) is the amount of nutrient needed to meet the needs of 50% of healthy individuals in the population and is used to establish RDA 31.

(No heading) 32

• Reference to Yates et al, J Am Diet Assoc, 199 32.

Daily Values (Health Canada) 33

• Daily Values are standards used on food labels for fats, cholesterol, CHO, dietary fiber, sugars, protein, and selected vitamins/minerals 33.

• They represent appropriate intakes for a 2000-calorie diet 33.

• They indicate how well a particular food contributes to the recommended daily intake 33.

Why is this useful? 34

• Daily Values are useful to compare foods and make better choices 34.

• They help to choose products higher in nutrients you want more of (e.g., fiber, vitamin A, Ca, Fe) and lower in those you want less of (e.g., fat, saturated + trans fat, Na) 34.

(No heading) 37

• There are changes undergoing a 5-year transition period ending Dec 14, 2021 37.

Guidelines for Healthy Eating 38

• The guidelines emphasize enjoying a variety of foods, especially cereals, breads, grain products, vegetables, and fruit 38.

• Choosing lower fat dairy products, leaner meats, and foods prepared with little to no fats is recommended 38.

• Achieving and maintaining a healthy weight by enjoying regular physical activity and healthy eating is important, as is limiting salt, alcohol, and caffeine 38.

(No heading) 39

• In 1942, guidelines focused on coping with wartime food rationing, preventing nutritional deficiencies, and improving health 39.

• Key messages included variety, serving sizes/quantities, making each serving count, addressing different ages & stages, and promoting daily PA 39.

(No heading) 40

• Link to Canada's food guide 40.

Vegetarian Diets 41

• 4% of Canadians are vegetarian, with health, ethical, environmental reasons, financial considerations, and religion being common motivations 41.

• Types include vegan, lacto-vegetarian, lacto-ovo-vegetarian, and partial vegetarian 41.

• Potential nutritional deficiencies are a consideration 41.

l course on nutrition. This is simply an introductory overview to help you navigate everyday nutritional needs. Interestingly, if you live an average lifespan, you will spend about six years of your life eating. Starting today, if you were to continuously eat the food required throughout your life, you would have to do so nonstop for six years, consuming around 70,000 meals and approximately 54 tons of food. Clearly, nutrition is a crucial component of our lives for survival and well-being. 

Why is nutrition significant? It boils down to staying alive. At its most fundamental level, if you don’t eat, you will eventually die. Proper nutrition also helps regulate our energy intake versus expenditure. Discussing weight gain or loss hinges on the balance of what we consume relative to how much energy we expend. Additionally, during certain times—such as when pregnant—energy intake must increase due to higher demands on the body. 

Good nutrition helps combat diseases, emphasizing that it’s not just about quantity but also the quality of the food we consume. To live optimally and healthily, the nutrients found in our food are important. 

University students often face challenges with their diets. What factors hinder healthy eating in your lives? Yes? Time constraints. Elaborate on that. Perhaps a lack of time to prepare meals? Yes? Environment can also play a significant role. For instance, international students may struggle to find familiar food in a new environment. How do you navigate this, especially regarding access to water and food? 

Planning is another critical element, which ties in with time management. Healthy meal preparation often requires planning ahead. I admit I'm not the best planner, often deciding what to make only moments before I start cooking. It's easier when your kitchen is stocked, but good planning can alleviate stress—like coming home after a long day and not knowing what to eat. 

What else, as students, might affect your food choices and healthy eating? Yes? Cost. Absolutely. Many students don't have a lot of disposable income, making it challenging to afford healthy food, leading to the temptation of cheaper, less healthy options. 

Taste also influences choices. Sometimes unhealthy options simply taste better, and it’s not just students who face this dilemma. Personally, I love ice cream, and although I try to balance it with healthier choices, it can be hard to resist. 

For those living in residence, how are the food options on campus? Are they healthy? Generally, it seems they aren’t. While there are improvements over the years, cafeteria options are often still not ideal. Additionally, many of you are living independently for the first time and need to learn how to cook. 

There are six categories of nutrients, covering both macronutrients and micronutrients. We’ll delve deeper into proteins, fats, and carbohydrates—sources of calories—and also vitamins, minerals, and water. The first three are macronutrients from which we derive energy, while vitamins and minerals are micronutrients, needed in smaller amounts. There are around 50 essential nutrients, which must be consumed through food because the body cannot synthesize them in sufficient quantities. 

Food sources are categorized by their predominant nutrient, even though they typically contain a mix. For example, pasta is classified as a carbohydrate because it provides most of its calories from carbs, and while it also contains protein, that is not its primary classification. 

Nutrient sources include various foods: proteins from meats and dairy, fats from oils and dairy, carbohydrates from grains and fruits, and vitamins and minerals predominantly from fruits and vegetables, many of which are fortified in Canada for nutritional enhancement. The best way to obtain nutrients is through food, though supplements can be necessary in cases of deficiency.

Starting with macronutrients, proteins are essential for muscle, bone, blood, and enzymes in the body, playing a role in tissue repair and regulating water and energy balance. Although proteins provide calories, they are not a primary energy source for physical activity. Carbohydrates serve as the main energy source, especially for the brain, nervous system, and muscle cells. If you skip meals, you might notice lethargy due to insufficient glucose for brain function.

Fats are another significant energy source and are the primary means of energy storage in the body. We generally have limited carbohydrate reserves, making fat our main energy reserve. It’s crucial to gather enough fat for the absorption of fat-soluble vitamins, ensuring appropriate dietary intake.

In terms of energy during different exercise intensities, carbohydrates mostly fuel higher intensity activities, while fat supplies energy during lower intensity work. When proteins are used, it is typically in extreme situations, such as starvation.

Next, we’ll discuss micronutrients. Vitamins are necessary for various cellular chemical reactions, while minerals aid in regulating bodily functions. About 60% of body weight is water—essential for overall health and function.