Lecture 1 (2025) Introduction to Human Nutrition PDF

I bring the change within me I feel it in my chest  NST10S Spring 2025 Introduction to Human Nutrition: Managing Life Lecture Mon/Wed 12:00-1:00pm, 150 Wheeler Hall Instructor: – Greg Aponte, 5166 VLSB [email protected] subject line: “NST10S student”...

I bring the change within me I feel it in my chest  NST10S Spring 2025 Introduction to Human Nutrition: Managing Life Lecture Mon/Wed 12:00-1:00pm, 150 Wheeler Hall Instructor: – Greg Aponte, 5166 VLSB [email protected] subject line: “NST10S student” Office hours Friday 1:00PM* -in person & Thurs 3:00 PM-Zoom*(must notify in advance) https://berkeley.zoom.us/j/4341398533 or by appointment (use “NST10S student” in subject line). Course Coordinator : Ashley Reaver – [email protected] Home Page Today: Overview and Introduction 1) Critical thinking 2) Elements that impact nutrition in humans. 3) Function of nutrients 4) Overview of essential nutrients 5) Nutrient vs drug  Study Aides Tools- Basic concepts you should understand. You might be tested on these concepts. Reading bug- Examples drawn from the textbook that might help you understand the concepts/tools. Ban symbol- Information that extends the tools. You will not be tested on this material. Doesn’t remember that he’s seen this before A slide with no symbols means not to worry about the contents at this time Goal: To gain a basic knowledge that will enable you to make effective choices about your nutritional needs. Critical Thinking starts with questioning the Premise Data + Emotion Response Aponte 2021 CONTEXT  The study of human nutrition requires the integration of many sciences Social Biological Physical Those sciences applied to understanding the processes of nutrition are called nutritional sciences SODA TAX YES OR NO ?  Polleverywhere: PollEV.com/aponte "I did call her crazy," he said. "I did. I did … I think she'd be OK with me saying this, I said, 'Listen, I called you crazy; I called you a bitch; I called you all of these things, but I never called you fat. ” Lance Armstrong (01/17/13) John William Godward The Time of Roses (1916) 10,000 years vs. 100 years Social Biological Physical Nutrition Psychological  Are we the vehicle ? Why might this be presented in a class on human nutrition?  Functions of Nutrients: Forming Structures Most of the weight of the body is due to water, fat and protein. Nutrients help to form and maintain the shape and structure of the body. Proteins form ligaments and tendons that hold bones together and attach muscles to bones. At the cellular level, lipids and proteins make up the membranes that surround cells.  Functions of Nutrients: Providing Energy Working together, macronutrients and micronutrients help the body to stay healthy. Biochemical reactions in the body help to release the energy contained in carbohydrates, fats and proteins. Energy is used to maintain body functions and fuel physical work. If more energy is consumed than is needed, over time body weight will increase. Leading causes of death in the U.S. The major health problems in North America are largely caused by a poor diet, excessive energy intake, and not enough physical activity. Age ?  Golden Tool Tool for Life A healthy diet is one that provides the right amount of energy to keep weight in the desirable cardiovascular range; the proper types and balance of carbohydrates, proteins, and fats; plenty of water; and sufficient but not excessive amounts of essential vitamins and minerals.  Nutrients can be assigned to 3 functional categories: Those that primarily provide energy (typically expressed in kilocalories [kcal]). Those that are important for growth and development (and later maintenance). Those that keep body functions running smoothly Some overlap exists among these groupings. The energy-yielding nutrients and water make up a major portion of most foods.  Essential Nutrients To be considered an essential nutrient, a substance must have these characteristics: It has a specific biological function. Removing it from the diet leads to a decline in human biological function, such as the normal functions of the blood cells or nervous system. Returning the omitted substance to the diet before permanent damage occurs restores to normal those aspects of human biological function impaired by its absence. Essential Nutrients  Carbohydrates Carbohydrates are the body's main source of energy and should be the major part of total daily intake. There are two types of carbohydrates: simple carbohydrates (such as sugar or honey) or complex carbohydrates (such as grains, beans, peas, or potatoes). Complex carbohydrates are preferred because Fiber is the material that gives plants these foods are more nutritious yet have fewer texture and support. Although it is calories per gram compared to fat and cause primarily made up of carbohydrates, fewer problems with overeating than fat or it does not have a lot of calories and sugar. Complex carbohydrates also are is usually not broken down by the preferred over simple carbohydrates by body for energy. diabetics because they allow better blood glucose control.  Carbohydrates Fiber Two types of fiber: soluble and insoluble. Insoluble fiber does not dissolve in water because it contains high amount of cellulose. Can be found in the bran of grains, the pulp of fruit and the skin of vegetables. Soluble fiber is the type of fiber that dissolves in water. It can be found in a variety of fruits and vegetables such as apples, oatmeal and oat bran, rye flour, and dried beans. Insoluble fiber speeds up the transit of foods through the digestive soluble fiber can lower blood cholesterol levels. This type of fiber works by attaching itself to the cholesterol so that it can be eliminated from the body. This prevents cholesterol from recirculating and being reabsorbed into the bloodstream.  Fat Supplies energy and transports nutrients. There are two families of fatty acids considered essential for the body: the omega-3 and omega-6 fatty acids. Essential fatty acids are required by the body to function normally. They can be obtained from canola oil, flaxseed oil, cold-water fish, or fish oil, all of which contain omega-3 fatty acids, and primrose or black currant seed oil, which contains omega-6 fatty acids Increased consumption of omega-3 oils is recommended to help reduce risk of cardiovascular diseases and cancer and alleviate symptoms of rheumatoid arthritis, premenstrual syndrome, dermatitis, and inflammatory bowel disease Protein Supplies amino acids to build and maintain healthy body tissue. It is necessary for all aspects of metabolism and growth. There are 20 amino acids considered essential because the body must have all of them in the right amounts to function properly. Twelve of these are manufactured in the body but the other eight amino acids must be provided by the diet. Foods from animal sources such as milk or eggs often contain all these essential amino acids while a variety of plant products must be taken together (protein complementation) to provide all these necessary protein components Vitamins Vitamins are organic substances present in food and required by the body in a small amount for regulation of metabolism and maintenance of normal growth and functioning. The most commonly known vitamins are A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), B12 (cobalamin), C (ascorbic acid), D, E, and K. The B and C vitamins are water soluble, excess amounts of which are excreted in the urine. The A, D, E, and K vitamins are fat-soluble and will be stored in the body fat. Minerals Important component muscles, tissues, and bones. Important components of many life-supporting systems, such as hormones, oxygen transport, and enzyme systems. Major minerals are the minerals that the body needs in large amounts. These include calcium, phosphorus, magnesium, sodium, potassium, sulfur, and chloride. Trace minerals are needed only in tiny amounts. These minerals participate in most chemical reactions in the body. These include iron, zinc, iodine, copper, manganese Water Water helps to regulate body temperature, transports nutrients and minerals to cells, rids the body of waste materials, essential to all life processes.  Nutrient Density Nutrient density is a measure of the nutrient a food provides compared to its energy content. A nutrient-dense diet is a healthy diet. Broccoli is more nutrient-dense than French fries. Nutrient Density Copyright 2010, John Wiley & Sons, Inc. Are you what you eat ?  Metabolism μεταβολισμός metabolismos, is the set of life-sustaining chemical transformations within the cells of living organisms. These enzyme-catalyzed reactions allow organisms to grow and reproduce, maintain their structures, and respond to their environments. Anabolism uses energy to processes for cell growth construct components of reproduction cells response to environment survival mechanisms, Catabolism breaks down maintenance of cell structure and integrity. organic matter, for example to harvest energy  anabolism energy energy catabolism  stores energy order anabolism reduced molecules (ADP) Work energy oxidized (ATP) molecules catabolism Entropy disorder releases energy (ATP) Which would you carry if you were climbing Mount Everest ?  Polleverywhere: PollEV.com/aponte Which would you carry if you were climbing Mount Everest ? Critical Thinking starts with questioning the Premise Critical Thinking starts with questioning the Premise When Is A Nutrient A Drug ?