Nutrition and Digestive System Quiz

Introduction to Nutrition

• Nutrition is the science of food and how the body uses it in health and disease.

Nutrition Basics

• Choose foods that provide necessary nutrients.
• Limit foods associated with diseases.
• Don't assume a healthy diet needs to be fat-free, low-sugar, and high-fiber all the time.
• Canada's Food Guide recommends:
  • Variety
  • Energy balance (1000-1500 Kcal based on Activities of Daily Living (ADL))
  • Moderation (control fat, sugar, and salt intake).

The Digestive System

• The digestive system's role is to produce energy from ingested food. It transfers nutrients, water, and electrolytes into your body's internal environment.
• It's composed of interconnected structures and organs, forming a continuous route from mouth to anus.
• The contents of the digestive tract are part of the external environment until absorbed by the intestinal wall.

The Gastrointestinal Tract

• The gastrointestinal tract consists of:
  • Mouth
  • Pharynx
  • Esophagus
  • Stomach
  • Small intestine
  • Large intestine (colon)
  • Rectum
  • Anus
• Glandular organs like salivary glands, liver, gall bladder, and pancreas are also part of the system.

The Digestive System (cont'd)

• The digestive system aims to absorb nutrients maximally.
• Waste material is called feces.
• Feces mainly contain bacteria and undigested material (including fiber).

Nutritional Requirements: Types and Sources of Nutrients

• Focuses on different nutrient types and where to find them.

Essential Nutrients

• Essential nutrients are those the body cannot produce in sufficient quantities.
• Essential nutrients include:
  • Proteins
  • Fats
  • Carbohydrates
  • Vitamins
  • Minerals
  • Water

Essential Nutrients (cont'd)

• Essential nutrients provide:
  • Energy
  • Building and maintenance of tissues.
  • Regulation of bodily functions.

Energy-Providing Nutrients

• Three nutrients provide the body with energy:
  • Carbohydrates
  • Fats
  • Proteins

Energy Measurements

• Energy is expressed in kilocalories (Calories).
• 1 kilocalorie = 1000 calories.
• 1 kilocalorie is the heat required to raise the temperature of 1 kg of water by 1°C.
• The average person needs approximately 2000 kilocalories per day.

Calorie Densities of Various Energy Sources

• Fats: 9 Calories/gram
• Alcohol: 7 Calories/gram
• Carbohydrates: 4 Calories/gram
• Proteins: 4 Calories/gram

Proteins

• Proteins are found in every living cell.
• They are structural components for:
  • Muscles
  • Bones
  • Blood
  • Enzymes
  • Hormones
  • Cell membranes
• There are 20 commonly recognized amino acids and 9 are essential.

Proteins (cont'd)

• Essential amino acids (cannot be synthesized):
  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine
• Complete protein sources include animal products like meat, fish, eggs, poultry, and milk.

Proteins (Incomplete)

• Incomplete protein sources: mostly plant-based like grains, beans, peas, and nuts.
• To obtain all essential amino acids, combine different plant-based proteins. (e.g., rice and beans)
• Protein should comprise 10-35% of total caloric intake.
• Excess protein is stored as fat; inadequate protein intake can cause muscle loss.

Fats

• Also known as lipids.
• Should comprise 20-35% of total calories.
• Concentrated energy source.
• Serve functions like insulation, cushioning organs, absorbing fat-soluble vitamins, and adding flavor/texture to food.
• Saturated fats are solid at room temperature, predominantly from animal products.

Fats (Saturated)

• Saturated fats are linked to cardiovascular disease.
• Should not exceed 10% of total fat intake.

Fats (Unsaturated)

• Monounsaturated and polyunsaturated fats usually come from plant sources (e.g., oil).
• Unsaturated fats are liquid at room temperature.
• More desirable than saturated fats.
• These may reduce the risk of heart disease and lower blood cholesterol.

Hydrogenation

• Processed plant oils can be high in saturated fat.
• Tropical oils (like palm and coconut oil) used in processed foods are high in saturated fat.
• Hydrogenated fats and oils are created by adding hydrogen, used to prevent spoiling and improve texture.

Cholesterol

• Elevated saturated fat intake may increase blood cholesterol.
• Hydrogenation produces trans fatty acids that may increase blood cholesterol.
• High blood cholesterol and triglycerides may lead to heart disease.
• HDL (high-density lipoprotein) cholesterol carriers deliver cholesterol back to the liver. LDL (low-density lipoprotein) carries cholesterol to cells, excess can be deposited in blood vessels.

Carbohydrates

• The primary source of energy.
• Should be 45-65% of daily calories.
• Carbohydrates are grouped into:
  • Monosaccharides and disaccharides (sugars)
  • Polysaccharides (starches, also complex carbohydrates)
• The liver and muscles store carbohydrates as glycogen.
• Excess carbohydrates are stored as fat.
• Carbohydrates are important for athletes in events of long duration.

Carbohydrates (Glycemic Index)

• Glycemic Index (GI) measures how carbohydrates affect blood glucose levels.
• Low GI carbohydrates are absorbed slower, producing smaller fluctuations in blood glucose and subsequently, insulin levels.
• Examples include bran, oats, whole-wheat breads, fruits, and vegetables.

Vitamins

• Vitamins serve as coenzymes in chemical reactions.
• They are "organic" because they contain carbon atoms.
• Required in small amounts.
• Necessary for growth, reproduction, and health maintenance.
• Classified into water-soluble and fat-soluble vitamins.

Vitamins (Water-Soluble)

• Not stored in the body.
• Excess is eliminated in the urine.
• Include vitamin C and B-complex vitamins.
• Dissolve quickly in water, so overcooking fruits and vegetables in water can lead to loss of vitamins.

Vitamins (Fat-Soluble)

• Stored in fat tissue.
• Include vitamins A, D, E, and K.
• Overconsumption (especially of A and D) can lead to toxicity.

Minerals

• Minerals have many body functions, are elements, and are inorganic.
• They are necessary for:
  • Structural components (teeth, hormones, muscles)
  • Regulation of bodily functions (e.g., muscle contraction, blood clotting, heart function)
  • Growth and maintenance of body tissues
  • Catalytic action in energy release.

Vitamins and Minerals (General)

• Needed in small amounts for good health.
• Excessive intake can be detrimental,
• Consume plenty of these nutrients with a balanced diet.

Water

• A significant component of both our bodies and food.
• Vital for nutrient transport, waste transport, digestion and absorption, regulation of body temperature, lubrication, and chemical reactions.
• Water is lost through urine, feces, sweat, and evaporation in the lungs.
• Illness, exercise, a hot environment, and consumption of alcohol can increase water loss.
• Consume approximately 1 mL of water for every calorie burned.

Fiber

• Fiber includes plant substances that cannot be digested.
• Adds bulk to feces, facilitating elimination.
• A high-fiber diet can lead to intestinal gas.
• Rich sources include fruits, legumes, oats, and barley.
• Other sources include wheat, grains, and vegetables, as well as whole-grain foods.

Nutrition Guidelines and Recommendations

• Various guidelines, with different recommendations over time (1942, 1961, 1992, 2007).

Food Labels

• Labels provide caloric and nutrient information per serving.
• The percent daily value (%DV) indicates how much a nutrient in a serving contributes to the daily recommended intake for a person.

Is Vegetarianism a Healthy Alternative?

• Vegetarianism is motivated by a wide range of reasons.
• It can be a healthy alternative, but proper planning and nutrient selection are critical.

Do I Need Vitamin or Mineral Supplements?

• Most nutritionists recommend a balanced diet rather than supplements, unless a deficiency is documented.
• Extremely large doses of supplements, especially fat-soluble ones, can be harmful. Consult a doctor or a registered dietician before taking any supplemental vitamins, minerals, or other products.

What's the Scoop on Sugar?

• Primary concern is health damage from excess sugar intake leading to cavities.
• Excessive sugar intake beyond caloric needs is stored as fat, contributing to obesity.
• Obesity is a risk factor for developing diabetes, and numerous other diseases.

How do Nutritional Needs Change as We Grow Older?

• Aging leads to a lower total energy requirement and metabolic rate.
• Food intake tends to decrease as people age.
• Consuming adequate micronutrients and vitamins can be an issue with aging.
• Diseases such as dental problems, swallowing disorders and gastrointestinal issues can negatively impact nutrition.
• Socio-emotional factors can also negatively impact food consumption.

Can Diet Improve Athletic Performance?

• Focuses on diet and athletic performance connection, with no specific details in these notes.

Substance Use and Abuse

• Overview of Substance Use and Abuse, with no specific details in these notes.

Drugs Versus Dietary Supplements

• Everyday Drugs and Illegal Drugs, with no specific details in these notes.

Drugs

• Drugs are substances used as medicines or in the preparation of medicines.
• Substances that cause addiction, habituation, or a marked change in consciousness are also considered drugs,
• Addiction: compulsive physiological need
• Habituation: tolerance to the drug effects

Dietary Supplements

• Ingredients found in food, processed to provide one or more micro and macronutrients.

Everyday Drugs

• Various everyday drugs, such as coffee, tea, and nicotine, and their associated effects, along with no specific details in these notes.

Caffeine

• Found in coffee beans, tea leaves, cocoa beans, cola nuts, and energy drinks.
• Moderate caffeine intake (up to 400–450 mg) is generally not detrimental but may trigger adverse effects and side effects in some individuals.
• Caffeine acts as a CNS stimulant, leading to increased alertness and possibly fat burning.
• Uncontrolled consumption can cause problems like insomnia, headaches, irritability, elevated heart rate, and increased blood pressure.
• The IOC limit for caffeine is 12 micrograms per milliliter.

Alcohol

• Alcohol has a depressant effect and has no ergogenic effect.
• Moderate consumption has some psychological benefits.
• Excessive intake has adverse effects like motor coordination issues, lowered reaction time.
• Consuming more than the recommended amount will show negative effects like slowed reflexes and poor judgement.

Nicotine

• Nicotine is a stimulant, with no ergogenic effects, but is harmful and dangerous at all levels of body functioning.
• It decreases oxygen carrying capacity, restricts oxygen supply, increases oxygen demand, and increases heart rate and blood pressure.
• It is an irritant and a carcinogen.

Illegal Drugs

• Various illicit substances and their types, along with no specific details in these notes.

Cannabis

• Various types of cannabis and their effects (psychological and physical), along with no specific details in these notes.

Ergogenic Aids and Exercise

• Substances that enhance work output related to athletic performance, include drugs and/or dietary supplements.

Ergogenic Aids

• Substances that enhance work output.
• Includes both drugs and dietary supplements

Allowed Ergogenic Aids

• Focuses on permitted ergogenic aids (like vitamins and minerals), and no specific details in these notes.

Vitamins and Minerals (for Athletes)

• Athletes often supplement, believing supplementation ensures adequate micronutrient intake.
• Athletes use the term "supercharging," which may be harmful and without scientific backing.

Carbohydrate Loading

• “Super” loading of muscle glycogen stores, leading to increased endurance performance.
• Techniques for carbohydrate loading (depleting, starving, super-loading) include different training and diet strategies.
• Potential negative effects of carbohydrate loading include gastrointestinal discomfort, sluggishness, and increased body weight.

Creatine

• A natural compound from three amino acids (glycine, arginine, and methionine) used by muscles during explosive movements.
• It may increase lean body mass, improve high-intensity performance, and speed up recovery.
• It’s an allowed ergogenic aid and is not banned by most sports bodies.

Creatine: Side Effects

• Potential negative effects of creatine supplementation include dehydration, diarrhea, stomach cramps, and muscle and ligament tears.

Banned Ergogenic Aids

• Examples include anabolic steroids, ephedra, and blood doping.

Steroids

• Anabolic steroids duplicate testosterone functions (can be injected or taken orally).
• Using steroids in cycles generally maximizes effectiveness and minimizes negative effects.
• Potential side effects of steroid use include different problems based on gender (males/females).

Ephedra

• Extract from the Chinese plant Ma Huang found in weight-loss and bodybuilding products.
• Banned by most sports organizations.
• Increases blood pressure and could lead to many adverse health effects, including death.

Blood Doping

• Methods for increasing red blood cell (RBC) count to enhance oxygen delivery and performance.
• Risks of blood doping, including risks to heart health and other negative side effects.

Blood Doping: Issue

• Blood doping provides an unfair advantage, has serious health risks, and is difficult to detect.