Food Choices and Nutrients

Chapter 1: Food Choices and Health

• Nutrition impacts health, with some diseases resulting directly from nutrient deficiencies, others being genetic, and many chronic diseases affected by both.

Six Classes of Nutrients

• Carbohydrates
• Lipids/Fat
• Protein
• Vitamins
• Minerals
• Water

Essential Nutrients

• An essential nutrient is one the body cannot make or doesn't produce enough of.
• Its absence leads to a deficiency.

Roles of Nutrients

• Carbohydrates provide energy
• Protein provides energy, supports growth, development, and maintenance, and regulates body processes
• Lipids provide energy, supports growth, development, and maintenance, and regulates body processes
• Vitamins facilitate growth, development, and maintenance, and regulate body processes.
• Minerals facilitate growth, development, and maintenance, and regulate body processes.
• Water facilitates growth, development, and maintenance, and regulates body processes.
• Alcohol provides energy, though it isn't a nutrient

Energy Providing Nutrients

• Carbohydrates provide 4 kcal/g (kilocalories per gram)
• Protein provides 4 kcal/g
• Fat provides 9 kcal/g
• Alcohol provides 7 kcal/g

Research Terms

• A control group consists of participants in an experiment who do not receive the treatment; they may be given a placebo.
• A placebo is an inactive substance given to the control group.
• Blinding involves subjects not knowing the treatment they are receiving to prevent influence.
• Single-blind studies involve only the subjects being unaware of their treatment.
• Double-blind studies involve all participants, including researchers, being unaware until completion
• Correlation refers to the simultaneous change of two factors but doesn't confirm causation.
• Study limitations are problems that can muddy results which include:
  • Sample size
  • Lack of a control group
  • Too many variables
  • Limited applicability
  • Researcher bias
• Anecdotal evidence is unscientific information based on personal accounts that may lead to future research

Study Designs

• Meta-analysis examines data from independent studies to find overall trends Randomized controlled trials experiment with researchers manipulating something and comparing treatments
• Cohort studies follow groups to monitor disease development and risk factor exposure and studies incidence
• Case-control studies compare subjects with a condition to those without, helpful for rare diseases
• Cross-sectional studies are observational, looking at a group's data at one time, determining prevalence with questionnaires and surveys

Conversion Equivalents

• 1 inch = 2.54 cm
• 1 tablespoon = 3 teaspoons
• 1 cup = 8 fl oz or 16 tablespoons
• 1 quart = 4 cups
• 1 liter = 1000 mL
• 1 gallon = 16 cups or 4 quarts
• 1 gram = 1,000 milligrams (mg)
• 1 mg = 1,000 micrograms (mcg or µg)
• 1 pound (lb) = 16 oz
• 1 kg = 2.2 lb

Chapter 2: Designing a Healthy Eating Pattern

• A healthy eating pattern should include variety, reasonable portion sizes, and moderation.
• Prioritize nutrient-dense foods, which provide more nutrients relative to their calorie content and are low in added sugar, solid fats, and sodium

Nutrient Density Foods

• Fresh or frozen fruits/vegetables
• Skinless chicken breast, 90% lean beef
• Beans
• Low-fat dairy
• Tortillas, rice, pasta
• Peanut butter
• Oils

Lower Nutrient Dense Foods

• Canned fruits in sugar
• Hot dogs, sausage, hamburger
• Baked beans
• Creamy, cheesy casseroles
• Biscuits
• Added sugars (honey, syrup, jam, etc.)
• Sour cream, shortening, butter, cream cheese

Refined vs Enriched vs Fortified

• Refined grains are milled to improve taste and shelf life with a decrease of nutrients
• Enriched grains have nutrients lost during milling added back.
• Fortified foods have nutrients added that weren't originally present

Healthy Eating Pattern Limits

• Added sugar <10% of calories
• Saturated fat <10% of calories
• Sodium <2300 mg/day

Purposes and Benefits of Healthy Eating

• Healthy body weight support
• Ensures nutrient adequacy
• Reduces chronic disease risk

Food Equivalents

• 1 cup green beans = 1 cup vegetables
• 2 cups spinach = 1 cup vegetables
• 1 cup beans = 1 cup vegetables
• 1 cup strawberries = 1 cup fruit
• 1 cup 100% OJ = 1 cup fruit
• 1 ½ cup raisins = 1 cup fruit
• 1 oz meat or fish = 1 oz protein foods
• 1 egg = 1 oz protein foods
• 1 Tbs peanut butter = 1 oz protein foods
• 1 ½ oz almonds = 1 oz protein foods
• ½ cup beans = 1 oz protein foods
• 1 slice bread = 1 oz grains
• 1 oz dry grains = 1 oz grains
• ½ cup cooked grains = 1 oz grains
• 1 cup milk = 1 cup dairy
• 1 cup yogurt = 1 cup dairy
• 1 ½ oz cheese = 1 cup dairy
• Natural cheese (cheddar, mozzarella, feta, Swiss, etc.) equivalent is 1 ½ oz for 1 cup dairy
• Processed cheese (American) is 1 oz for 1 cup dairy

AMDR: Acceptable Macronutrient Distribution Range

• 45-65% of calories should come from carbohydrates.
• 10-35% of calories should come from protein.
• 20-35% of calories should come from fat.

Interpreting Food Labels

• %DV indicates if a food has a little or a lot of a nutrient, using a 2000 calorie diet base for macronutrients, fiber and cholesterol
• DRIs are used for vitamins/minerals
• High in is >20% DV
• Good source of is 10-19% DV
• Ingredients are listed most to least by weight

Chapter 3: Digestion

• Food passes through the mouth, esophagus, small intestine, large intestine, and rectum/anus.
• Accessory organs include the liver, gallbladder, and pancreas which food doesn't pass through

Digestion Process

• Digestion starts in the mouth with chewing (mechanical) and carb/fat digestion in saliva (chemical), which contains saliva, mucus, and enzymes.
• The esophagus then transports the food
• Peristalsis occurs which is mechanical
• In the stomach, enzymes begin protein breakdown (chemical); mucus protects against acidity; muscles contract mixing chyme (mechanical); secretes acids/hormones
• The small intestine is the major digestion site, secreting enzymes and bicarbonate, digesting/absorbing all macronutrients and secreting hormones
• Accessory Organs include the:
  • Liver
    • Produces bile
    • Breaks down fat with chemicals
    • Store excess carbohydrate as glycogen
  • Gallbladder
    • Stores bile
  • Pancreas
    • Synthesizes bicarb + enzymes
    • Breaks down carbs, proteins, fats, + glucose regulation

Large Intestine/Colon

• Absorbs water
• Bacteria breakdown fiber releasing gas, fatty acids
• The rectum stores feces to allow elimination.
• Kidneys filter blood, and the bladder stores urine.

Products of Digestion

• Proteins broken down into single amino acids
• Carbohydrates broken down into simple sugars
• Lipids broken down into fatty acids, glycerol, and cholesterol
• Vitamins, minerals, and water are absorbed without breakdown

Absorption

• Villi and microvilli increases surface area
• Glucose, amino acids, glycerol, and short-chain fatty acids go to the bloodstream then the liver
• Long-chain fatty acids and fat-soluble vitamins go to the lymph then the bloodstream and the liver

Body Storage

• Carbohydrates
  • Limited storage capacity
  • Called Glycogen
  • Found in Muscles & Liver
• Proteins
  • Not Stored
• Fats
  • Unlimited storage capacity
  • All excess macronutrients turn to Fat
  • Stored in adipose tissue
• Vitamins & Minerals
  • Some can be stored
  • Ex: Calcium & Phosphorus store in bones

Gut

• Probiotics are living bacteria that provide health benefits and are found in yogurt and fermented foods and come in pill or powder form
• Prebiotics are ingredients that feed good bacteria found in Bananas, garlic, legumes, onions, wheat, + bran
• Postbiotics are byproducts of good bacteria

Celiac Disease

• Celiac Disease is an autoimmune response to gluten, not a gluten allergy.
• It damages the small intestine villi
• Affects ability to absorb nutrients
• Symptoms include: Nausea, vomiting, diarrhea, skin rash, systemic, can develop at any time
• Diagnosis is a blood test/intestinal biopsy

Chapter 4: Carbohydrates

Simple Sugars

• Monosaccharides
  • Glucose
  • Fructose
  • Galactose
• Disaccharides
  • Sucrose = glucose + fructose
  • Lactose = glucose + galactose
  • Maltose = glucose + glucose
• Complex carbohydrates are polysaccharides
  • Starch: amylose, amylopectin (storage form of glucose in plants)
  • Fibers: indigestible parts of plant foods (soluble and insoluble)
    • Improved GI health, lowering constipation + hemorrhoids + diverticulitis, cholesterol, + risk of heart disease and cancer, and enhances weight management + blood glucose
    • Men - 38 g/day
    • Women 25 g/day
  • Glycogen (storage form of glucose in humans)

Post Absorption

• Galactose and fructose are converted to glucose in the liver
• Some glucose is converted to tissues for immediate use
• Then glycogen stores = filled
• Any stored excess becomes fat
• Insufficient glucose is made from amino acids

Milk and Glucose Regulation

• Lactose intolerance is insufficient enzyme to digest milk sugar
• Insulin moves glucose into cells which decreases blood sugar
• Glucagon breaks down glycogen increasing blood sugar when body hasn't eaten
• Epinephrine also decrease levels

Diabetes Signs

• Polydipsia, increased thirst
• Polyphagia, increased hunger
• Polyuria, increased urination
• Vision changes

Diabetes Types

• Type 1
  • No insulin produced
  • Genetic link, own immune system attacks insulin-producing cells
  • Use Insulin to match Carb intake
• Type 2
  • Cells no longer respond to present insulin (resistance)
  • Causes/Risks: obesity, age, genetics, little activity, few fruits/vegetables
  • Weight loss, diet, carb balance w/exercise, oral treatment

Chapter 5: Lipids

• Functions include:
  • Cell membranes component
  • Hormone synthesis
  • Energy Use + Storage
  • Protection + Insulation
  • Nerve Impulse
  • Nutrient Transport

Types of Lipids

• Saturated fatty acids are found in coconut oil, butter, palm oil, lard, and beef fat.
• Monounsaturated fats come from olive oil, canola oil, and peanut oil.
• Polyunsaturated fats come from safflower oil, sunflower oil, corn oil, and soybean oil.
• Linoleic acid is an omega-6 fatty acid from plant oils, margarine, and mayonnaise.
• Linolenic acid is omega-3 and has sources like fatty fish, flax, walnuts, ALA, and EPA +DHA

Lipid Transporters

• Chylomicrons are created in S intestine
• VLDL = triglycerides + fats in liver -> tissues
• LDL - cholesterol in liver -> tissues
• HDL - clear up liver cholesterol

Atherosclerosis Plaque Processes

1. Artery wall injury from inflammation
2. Minerals, platelets, oxidized LDL form plaque
3. Foam cells make fatty streaks that calcify
4. Narrowed arteries lead to clots

Cardiovascular Risk Factors

• Smoking
• Hypertension (high blood pressure)
• Diabetes
• Age > 65
• High calorie intake with sat fat + sodium + added sugar
• Low fruit + vegetable diets
• Inactivity
• Male with excess body fat

Protein and Amino Acids (Chapter 6)

• Amino acid structures have unique side chains
• 9 are essential + must be supplemented via diet
• If amino acids are unavailable, protein synthesis is limited

Protein Digestion

• Stomach: HCL distorts, pepsin helps enzymes cleave
• S intestine - trypsin splits polypeptides to amino acids
• Protein is absorbed via bloodstream to liver
• Don't supplement intake because can affect amino acids

Protein's Fate

• Builds Proteins
• Converted to nonessential amino acids
• Fuel Use
• Converted to Glucose or Fat
• Deamination is key

Roles of Proteins

• Growth + Maintenance, new cells are constructed
• Examples include muscle, skin, bones + hair
• Helps antibody formation
• Balances Acids + Bases

Protein Components

• Side chains act as buffers
• Supports clotting
• Synthesizes compounds, hormones + enzymes
• Provides energy to regulate cell membranes

High vs Low quality proteins

• High Quality has 9 amino acids
• Low quality has insufficient acids
• Legumes (methionine def) and grains (lysine def)

Protein Info

• Recommended RDA is .08g per kg
• AMDR is 10-35% of calories
• Lack of protein = kwashiorkor, stunted growth due to starch and edema
• Marasmus = muscle wasting, growth stunting in infants and food is deprived, gradually develops

Genetic's effect on Nutrition

• Nutrigenetics - gene variation between disease and nutrients
• Nutrigenomics - gene influence from nutrients
• Epigenetics - gene change from nutrients

Metabolism (Chapter 7)

• BMR is an involuntary function needing no digestion!
• Lean body mass controls it
• Exercise enhances
• Adaptive Therm - non voluntary physical activity from things like shivering
• Healthy BMi is 18.5-24.9, underweight is less, overweight is more, and obese is super high

Lipids

• Visceral fat is arounds organs, high health risk!
• Fat distribution is mostly genetic measure by waste size
• Men - <40", women - BMI < 18.5
• Excess body fat
• Hypertension
• Breast, colon, endometrial CA
• Gallstone and gallbladder issues
• Fatty liver + stroke + arthritis + sleep apnea

Vitamins and Minerals (Chapter 8)

• Vitamins
  • Complex structure containing carbon and no calories
  • Essential to our health, need certain ones
  • Deficiency declines our health, crucial for health
• Types are:
• water - C with B (dissolved and excreted) and stays under the top limit
• Fat - ADEK (transported and stored) and has greater issues in the top limit
• Vitamin A protects vision, manages cells + genetics - Beta Cartone is a vitamin A protector + Antioxidant
• D manages glucose and phosphorous
• E - Scavenge + stops body radicals acting as ANTIOXIDANTS
• K - Synthesis of bleeding Protein
• C enhances collagen

Vitamins

• B coenzymes
• Thiamin, riboflavin, and niacin release energy.
• Folate allows DNA + RNA + Cell Division
• B12 coats fiber _ Vitamin A food comes from green veggies, orange fruits, fortified milk, liver
• D - sunlight, milk, cereal, seafood

Vitamin Deficiency info

• D deficiency and sun and pollution and skin darkness
• Veggies make vitamin K
• Zinc from protein
• Iodine from seafood and fast foods

Vitamin B and deficiencies

• Thiamin causes beriberi, found in alcohol
• Riboflavin causes Cheilosis

Niacin Deficiency

• Pellagra
• D's are death, dementia, dermatitis, diarrhea

Pregnancy Deficiencies

• Folate deficiency causes neural tube defects need 400 mcd
• B12 can cause nerve damage and anemia
• Easy bruising + slow recovery = C vitamin def
• Excess A Vitamin causes Liver Failure and birth effects
• Excess D = high blood calcium
• Niacin = Skin Flushing Hives
• C vitamin can cause Diarrhea

Tumors

• Spontaneous bad mass
• Benign is not cancerous
• Malignant is bad tumor
• Metastasis - fast cell spread

Cancer Prevention

• Stay active, body weight, nutrients
• Eat plant based foods like whole grains and low sat fat and high fiber
• Consume antioxidant vitamins

Chapter 9: Water Minerals

• The average man needs about 13 cups of fluid
• The average woman needs about 9 cups
• The body uses minerals for transmission and clotting
• Water mineral intake can cause too much retention, and can be affected by disease, activity, temperatures

Key Functions

• 99 % of Calcium store in bone and teeth for bone density _Blood clots and muscles depend on it
• Dairy, tofu, kale, and seafood provide minerals

mineral deficencies

• body drops mineral
• Intestines absorbs less and kidneys absorbs more
• Low blood causes tetany and longterm osteoporosis.
• Too much calcium = 2500mg soft tissue, heart, and kidney malfunctions