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Nutrition 120 Course Recap and Key Concepts

Course Overview

  • Last class of Nutrition 120, wrap-up of course content.
  • Emphasis on reviewing final exam details and logistics.
  • Reminder to consult Canvas for questions related to the course and the exam.

Understanding Credentials in Nutrition

  • Discussion on Registered Dietitian (R.D.) vs. Nutritionist.
    • Nutritionist:
    • Term is loosely defined; can be anyone selling supplements.
    • Not necessarily backed by formal education or regulation.
    • Registered Dietitian (R.D.):
    • Requires a four-year accredited degree.
    • Membership in a regulatory body that mandates continued education and ethical standards.
    • Preferred term for Dietitians due to public perception.
    • Importance of recognizing credible sources for nutrition information to avoid misinformation.

Key Nutritional Topics

  • Calcium:

    • Vital mineral with numerous bodily functions.
    • 99% of calcium in the body is found in bones and teeth; under 1% plays critical roles in enzyme activation, muscle contraction, blood clotting, and nerve conduction.
    • Body prioritizes calcium usage: will draw from bones if necessary to maintain blood calcium levels.

  • Recommended Daily Allowance (RDA):

    • 1000 mg/day for adults; higher needs for teenagers (1200-1300 mg) and adjustments for older adults (increased after age 50).

  • Sources of Calcium:

    • Milk as a primary source; also found in fortified soy beverages, canned fish (with bones), and certain leafy greens.
    • Bioavailability: absorption rate of calcium varies by source.
    • Important Points on Calcium Absorption:
    • Milk provides approximately 300 mg of calcium per cup, with about 30% absorption.
    • Spinach contains oxalates, which inhibit calcium absorption despite high calcium content.

  • Calcium Balance and Bone Health:

    • Calcium balance involves maintaining intake and loss rates.
    • Factors impacting calcium absorption: physical activity, protein intake, alcohol consumption, smoking, and dietary sodium.
    • Emphasis on physical activity being crucial for bone density and overall health.

Sodium and Health

  • Sodium is necessary but often consumed excessively in processed foods.

    • Typical Canadian diet has sodium levels exceeding the upper limit (2300 mg).
    • High sodium intake linked to hypertension, heart disease, and other health problems.

  • Recommendations:

    • Emphasize cooking fresh foods to control sodium intake; avoid processed foods high in sodium.
    • The DASH (Dietary Approaches to Stop Hypertension) diet recommended as a healthy eating model to control sodium levels.

The Second Golden Age of Nutrition

  • Recognition of phytochemicals—non-nutrient compounds in plants that may offer health benefits.
    • Examples include limonene (citrus), allicin (garlic), and isoflavones (soy).
    • Functional foods: contain beneficial compounds and contribute to health beyond basic nutrition.
    • Discussion on nutraceuticals: isolated compounds that should be treated with caution as they might not provide the same benefits as whole foods.

Final Thoughts and Key Takeaways

  • Key themes from the course revolve around balance in diet, the importance of credible nutrition information, and the role of lifestyle in health maintenance.
  • Acknowledge that food choices impact long-term health and longevity.
  • Encouragement to continue educating oneself and make informed food choices beyond completing the course.
  • Stay physically active, respect food sources, and prioritize cooking and preparing meals at home.