Nutrition, Fitness, and Health

Instructor’s Resource Materials

  • Chemistry for Changing Times, 15th Edition

  • Authored by John W. Hill, Terry W. McCreary

  • © 2016 Pearson Education, Inc.

  • Lecture Outlines from John Singer, Jackson Community College

Chapter 17: Nutrition, Fitness, and Health

Learning Objectives

  • Sources and Percentages for Calories

    • List the recommendations for calories in the American diet.

  • Special Dietary Requirements of Athletes

    • Describe the unique nutritional needs of athletes.

  • Bulk Dietary Minerals

    • Identify the bulk dietary minerals and state their functions.

  • Vitamins

    • Identify the vitamins and explain their roles in the body.

  • Roles of Fiber, Electrolytes, and Water

    • Identify the functions and importance of fiber, electrolytes, and water in health.

  • Effects of Starvation, Fasting, and Malnutrition

    • Describe the physiological effects and implications associated with starvation, fasting, and malnutrition.

  • Historical Impact on Flavors and Sugar Substitutes

    • Discuss the historical significance of our quest for flavor variety and search for substitutes for sugar.

  • Food Additives

    • Identify beneficial and controversial food additives.

  • Common Flavorings

    • List commonly used flavorings in food products.

  • GRAS List and Food Additives

    • Define the Generally Recognized as Safe (GRAS) list and the foods allowed under it.

  • Weight Loss through Diet and Exercise

    • Explain how weight loss can be achieved through dietary changes and physical exercise.

Calories: Quantity and Quality

  • Caloric Reduction and Longevity

    • Studies on mice suggest that caloric reduction may promote longevity.

    • Evidence indicates that humans may experience better health when consuming less food rather than overeating.

USDA/HHS Dietary Guidelines for Americans

  • Fat Intake Recommendations

    • More than half of the fats in the American diet originate from animals.

    • Animal products contribute 70% of saturated fats.

    • Recommended fat intake should be 20% to 35% of total caloric intake.

    • Focus on polyunsaturated fats and minimize saturated fats to less than 10%.

    • Trans fats should be minimized, and cholesterol intake should be less than 300 mg/day.

Calculation of Fat Intake for Diets

  • Maximum Fat Calculation

    • In a 2200 kcal diet, maximum fat intake is 35% of total calories.

    • Calculation:

      • 2200 ext{ kcal} imes rac{35}{100} = 770 ext{ kcal}

      • Given fats provide 9 kcal/g:

      • 770 ext{ kcal} imes rac{1 ext{ g}}{9 ext{ kcal}} = 85.555 ext{ g}

      • Therefore, maximum fat intake is approximately 86 g.

  • Maximum Saturated Fat Calculation

    • For a 2000 kcal diet, saturated fat should not exceed 10% of total calories:

      • 2000 ext{ kcal} imes rac{10}{100} = 200 ext{ kcal}

      • 200 ext{ kcal} imes rac{1 ext{ g}}{9 ext{ kcal}} = 22.222 ext{ g}

      • Thus, maximum saturated fat intake is approximately 22 g.

Dietary Considerations

  • Vegetarian and Vegan Diets

    • Vegetarian diets may lead to lower blood pressure.

    • A balanced mix of vegetable foods can provide complete proteins, but total vegetarian diets can pose risks, especially for children.

    • Vegan diets may lack essential nutrients such as vitamin B12, calcium, iron, riboflavin, and vitamin D.

Nutrition and the Athlete

  • Energy and Muscle Development

    • Carbohydrates are key energy sources.

    • Muscle is developed through exercise, not excessive protein consumption.

    • Creatine, released during muscle contraction, stimulates protein myosin production contributing to muscle tissue growth.

    • Excessive protein intake produces toxic waste affecting liver and kidneys and is linked to heart attack and stroke risks.

    • Research indicates high protein diets can increase health risks (Link: Roy Blunt NextGen Precision Health).

Dietary Reference Intakes (DRIs)

  • Established Values

    • DRIs are nutrition-based reference values for diet planning and assessment.

    • Recommended protein intake for a healthy adult is 0.8 g per kg of body weight.

Essential Amino Acids

  • Defined as amino acids that must be consumed in the diet because the body cannot synthesize them sufficiently.

  • Daily Protein Requirement Example

    • For a 65-kg female:

      • 0.8 ext{ g/kg} imes 65 ext{ kg} = 52 ext{ g}

  • Strict Vegetarians

    • Common deficiencies include vitamin B12 and iron.

Minerals: Inorganic Chemicals and Life

  • Roles of Dietary Minerals

    • Inorganic substances necessary for health; make up structural and functional components of the body.

    • Bulk minerals are essential in larger amounts, while trace elements are needed in smaller concentrations.

Iodine and Thyroid Function

  • Recommended iodine intake: 0.15 mg/day for adults.

    • Iodine deficiency during pregnancy can result in severe health consequences like stillbirth and congenital disabilities.

    • Iodine sources include seafood and iodized salt.

Iron Function

  • Iron (Fe²⁺) is crucial for hemoglobin function.

    • Insufficient iron can lead to anemia, resulting in weakness and fatigue.

    • Rich dietary sources include red meat and liver.

Calcium and Phosphorus

  • Necessary for bone and teeth development; maintain blood coagulation and heart rhythm.

  • Daily recommended intake for growing children: 1.5 g from dairy sources.

  • Deficiency leads to osteoporosis, particularly in women.

Sodium

  • Sodium is vital for fluid balance but may contribute to hypertension when consumed excessively.

  • It is crucial for preventing kidney stones by regulating calcium levels.

Other Essential Minerals

  • Include iron, copper, zinc, cobalt, and magnesium which act as cofactors for many enzymes.

  • A well-balanced diet will typically supply these necessary minerals.

Vitamins

  • Classification and Importance

    • Vitamins are organic compounds needed in the diet to prevent deficiencies.

    • They can be classified into fat-soluble (stored in body fat) and water-soluble (not stored, need regular intake).

Specific Vitamins and Their Functions

  • Vitamin A

    • Essential for vision and skin health; derived from beta-carotene in vegetables.

  • B Vitamins Group

    • Vitamin B3 (Niacin): Lowers cholesterol, aids in arthritis.

    • Vitamin B6 (Pyridoxine): Coenzyme for 100+ enzymes, aids in arthritis relief.

    • Vitamin B12 (Cyanocobalamin): Prevents pernicious anemia.

    • Folic Acid: Important for fetal development and may prevent heart disease.

  • Vitamin C (Ascorbic Acid)

    • Prevents scurvy, aids in collagen production, and acts as an antioxidant.

  • Vitamin D

    • Facilitates calcium absorption, prevents rickets, and promotes healthy bones.

  • Vitamin E

    • Mixture of tocopherols, acts as an antioxidant, beneficial in cardiac health.

Dietary Fiber, Electrolytes, and Water

  • Types of Fiber

    • Soluble (gums, pectins) vs. Insoluble (cellulose) with diverse health benefits including cholesterol control and colon function.

  • Electrolytes

    • Essential ions required for cell function and water balance; include Na⁺, K⁺, Cl⁻, and others.

  • Water Consumption

    • Critical for health; recommended 1-1.5 L daily.

Dietary Supplements

  • The market consists of many supplements with diverse claims.

  • Not strictly regulated by the FDA.

  • Evaluating claims through FLaReS principles is prudent; optimal nutrition comes from whole foods.

Food Additives

  • Food additives enhance food quality but must be controlled for safety.

  • Common additives include sugar, salt, and preservatives.

GRAS List

  • Definition

    • The term GRAS stands for Generally Recognized As Safe.

    • It encompasses safely used food additives and is regularly updated by the FDA.

Spoilage Inhibitors

  • Antimicrobials, such as sodium nitrite and various acids, prolong shelf life and prevent food spoilage but can form harmful byproducts.

Antioxidants

  • Chemicals like BHA and BHT prevent food degradation from free radicals.

Starvation and Fasting

  • Starvation Defined

    • Total food deprivation leading to glycogen depletion within a day, followed by fat metabolism and possible ketosis, which can cause acidosis. Body proteins are eventually metabolized.

  • Effects of Malnutrition

    • Overconsumption of processed foods can also lead to malnutrition despite food abundance, causing health issues.

Conclusion

  • Questions and further discussions on the topics can be held after the lecture.