Kine 1020 - Introduction to Nutrition - October 2024 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 Others are non-essential  phytochemicals, antioxidants (no *requirement* for consumption) 6 main classes of nutrients: Carbohydrates, fat, proteins, water, vitamins, minerals Macronutrients Energy-yielding nutrients PROTEINS, CARBOHYDRATES, FATS (WATER…) (ALCOHOL…)  Energy Needs in Humans 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.) Energy needs are higher with greater body weight and physical activity levels Males have a higher energy need than females More lean mass Bigger bodies Pregnancy during the 2nd and 3rd trimester increase energy needs by ~250 kcal per day (not a lot….) Breastfeeding can increase energy needs by 550-650 kcal Pellett PL. Am J Clin Nutr. 1990 May;51(5):711-22.  Calculating Energy Needs “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)] 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 Macronutrients Bran Dietary Carbohydrates Endosperm 4 kcal/g Provide energy Germ (1) Simple carbohydrates AKA ‘simple sugars’ Monosaccharides: glucose, fructose, galactose Disaccharides: maltose, sucrose, lactose (2) Complex carbohydrates Polysaccharides: glycogen and starch Storage forms of glucose Found in human muscle, and in grains, tubers and legumes The grain: Endosperm = starch only = more refined (‘white flour’) Whole grain = Endosperm + Germ + Bran = nutritious! Other polysaccharides = fibre (‘non-starch polysaccharides’) Mostly undigested….  Dietary Fibre Non-starch polysaccharide/complex CHO Soluble Fibre: viscous (form gels), fermentable, e.g., psyllium, beta-glucan, apples, legumes. Lower GI, decreases cholesterol, feeds gut bacteria (prebiotic) Insoluble Fibre: non-viscous, bulking, e.g., wheat bran, cellulose. Increases fecal bulk, relieves constipation (promote regularity), may prevent colon cancer Functional fibres: Fibres added to foods.  Glycemic Index A carbohydrate classification tool. 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). Useful for people with diabetes https://www.gisymbol.com/about-glycemic-index/  Sugars Health Canada’s “Nutrients to limit” Maximum 100g total sugars/day Natural and added/free (= TOTAL sugars) World Health Organization and US FDA recommends: Free sugars