KINE 1020 Introduction to Nutrition - 1 PDF

KINE 1020 Introduction to Nutrition - 1 October 7, 2024 Dr. A. Josse  How much FOOD do you eat over your lifetime? Protein Fat 1900 kg More than the weight of an 2300 kg...

KINE 1020 Introduction to Nutrition - 1 October 7, 2024 Dr. A. Josse  How much FOOD do you eat over your lifetime? Protein Fat 1900 kg More than the weight of an 2300 kg 7 kcal* elephant (or 2, 3, 4…) 21 kcal* CHO 8000 kg H2O 31 kcal* 45,300 kg *kcal in millions.  How much FOOD do you eat over your lifetime? Protein Fat 1900 kg More than the weight of an 2300 kg 7 kcal* elephant (or 2, 3, 4…) 21 kcal* CHO 8000 kg H2O 31 kcal* 45,300 kg *kcal in millions.  Food Provides Nutrients 45 nutrients are essential to human life and must be supplied by diet (can be deficient nutrients and won'tgrow is some the best to Of ability) our Others are non-essential  phytochemicals, and other body functions antioxidants (no *requirement* for consumption) Chelp with digestion helpful , but not necessary) 6 main classes of nutrients: Carbohydrates, fat, proteins, water, vitamins, minerals calories energy gives give Macronutrients & Energy-yielding nutrients PROTEINS, CARBOHYDRATES, FATS (WATER…) no calories - or energy but is a macronument (ALCOHOL…)  determines Energy Needs in Humans the energeeded ↓Body weight, height, age, sex Energy (calorie) needs increase with age and peak at 18- 25 years of age and then decline (~1800 kcal in females and ~2200 kcal in males if inactive.) /moreactives a need eny more Energy needs are higher with greater body weight and physical activity levels (to mantan larger body and body mass) a Males have a higher energy need than females Caverage energy needs higher In males due to More lean mass is Bigger bodies lean mass a larger bodies) Pregnancy during the 2nd and 3rd trimester increase energy needs by ~250 kcal per day (not a lot….) (not much cals since It is small as Breastfeeding can increase energy needs by 550-650 kcal ↳ more energy for of since It needs, to help the baby grow it I need breastmilk to help it grow) Pellett PL. Am J Clin Nutr. 1990 May;51(5):711-22.  I don't need to energy in energy = out > balance in energy memorize Calculating Energy Needs earation) “Energy Out” TEE (total Energy expenditure) = BMR x PAL PAL = Physical activity levels* - - BMR = basal metabolic rate (Harris–Benedict equations – from 1919) MALES: 66.5 + [13.75 x weight (kg)] + [5.003 x height (cm)] – [6.775 x age (yr)] know weight , age and height to find BMR , /lowest amount energy to sustain living) FEMALES: 655.1 + [9.563 x weight (kg)] + [1.850 x height (cm)] – [4.676 x age (yr)] *Activity Level PAL Chair or bed bound 1.2 Seated office worker with no leisure PA 1.6-1.7 Standing work 1.8-1.9 Strenuous work or high leisure PA 2.0-2.4 Shetty P. Public Health Nutr. 2005 Oct;8(7A):994-1009.  2008 Olympic Games in Beijing https://www.washingtonpost.com/news/early-lead/wp/2016/05/22/michael-phelps-man-of-the-12000-calorie-diet-says-he-doesnt-eat-much-anymore/ https://medicalmyths.wordpress.com/2008/08/16/michael-phelps-atherogenic-diet/ + 6 hours/day of swimming  ex of Macronutrients Bran Y grain Dietary Carbohydrates Endosperm / * 4 kcal/g simple complex exam Provide energy Germ (1) Simple carbohydrates AKA ‘simple sugars’ fruits mill W Monosaccharides: glucose, fructose, galactose Disaccharides: maltose, sucrose, lactose (2) Complex carbohydratesSugar plant glucose "galactose cemeheat Polysaccharides: glycogen and starchgramhain ↳ humananimals , of mono... and disa... ) ↑ Storage forms of glucose Found in human muscle, and in grains, tubers and legumes The grain: (ex of starch) grinding starch healthier fibre Endosperm = starch only = more refined (‘white flour’)t endosperm creates , hsunite Whole grain = Endosperm + Germ + Bran = nutritious! sincefloor - Other polysaccharides = fibre (‘non-starch polysaccharides’) - Mostly undigested….bodyan digest  solvable - Dietary Fibre - - functional Insolvable dissolves water, can Non-starch polysaccharide/complex CHO trap good nutments (not since it can always E also trap good nutrients) Soluble Fibre: viscous (form gels), fermentable, e.g., psyllium, beta-glucan, apples, legumes. food Lower GI, decreases cholesterol, feeds gut bacteria for gut (prebiotic) (affectsgloudcose levels ↓ cholesterol traps and , ,.... excrutes it Dacteria/focreate healthy backera and food for our thesline) Insoluble Fibre: non-viscous, bulking, e.g., wheat a can prevent the body , colon bran, cellulose. relieve constipation) pushthings throughout it since Increases fecal bulk, relieves constipation (promote regularity), may prevent colon cancer Functional fibres: Fibres added to foods. Isolvable added , to foods to increase fibre or those with out fibre)  tells people what food to choose classify how our carbohydrates lour impacts) - blood glucose level Glycemic Index Ex. athletes to can use increaseblood this feat glucose food with levels before high a at race) A carbohydrate classification tool. (compared to a soy of glucose/white bread to see if it has a lowor high at Assesses HOW a standard amount (50g) of different CHO foods affects our blood glucose response after eating them, compared to reference (50g glucose/white bread). - high Gl , takes longer to digest , and lead to increase in blood glucose levels Useful for people with diabetes David Jenkins Thomas Wallver - developed the glycemic index https://www.gisymbol.com/about-glycemic-index/  monosaccharide and disaccharide with "s" means Sugars ↳ Health Canada’s “Nutrients to limit” (both natural and added) Maximum 100g total sugars/day Canada looks at natural and added Natural and added/free (= TOTAL sugars) sugar which has to be less than us looks at free sugar 100g/day and this has World Health Organization and US FDA recommends: -about sog/day Free sugars