Nutrition Notes (17th Sept 2024) PDF

Day 8 (17th Sept 2024) Macronutrients 1. Lipids (Fats & Oil) 1. Fats 1. Solid at room temperature 2. Oil 1. Liquid at room temperature *********************************************** The building blocks of lipids are 1. Triglycerides (1 glycerol & 3 fatty acids) How Your...

Day 8 (17th Sept 2024) Macronutrients 1. Lipids (Fats & Oil) 1. Fats 1. Solid at room temperature 2. Oil 1. Liquid at room temperature *********************************************** The building blocks of lipids are 1. Triglycerides (1 glycerol & 3 fatty acids) How Your body uses fat *********************************************** The functions & characteristics of the lipid 1. Fuel 1. Nature’s saving Accounts 2. It helps carry the essential fatty acids (fat-soluble nutrients) 1. Fat soluble vitamins (A, D, E, & K) 3. Insulating & protecting the body (From sun light, safes internal soft organs) 4. Fat is an essential component of Cell membrane 5. Fat lasts in the stomach longest so it provides the satiety. 6. Fat Adds 1. Flavor 2. Texture In the USA there are no recommendations for the amount of fat intake daily Recommended Intakes 1. Dietary Goals for the USA 1. < 30% total Kcalories 1. 10% saturated fats 2. 10% monounsaturated fats 3. 10% polyunsaturated fats *********************************************** The point of unsaturation in the fat structure is where there is an empty spot Type of fat 1. Best 1. Polyunsaturated fats 1. Liquid at room temperature 1. Stay liquid when chilled Essential Fatty Acids (Our body cannot make them) 1. Omega-6 Fatty Acids 1. Heart Friendly 1. Lowers cholesterol 2. Essential fatty acid 1. Linoleum acid 2. Soyabean & canola oil, nuts 2. Omega-3 Fatty acids 1. Heart Friendly 1. Prevents blood clots 2. Or keeps other fats injuring artery walls 2. Essential fatty acids 1. Linolentic acid 2. Cold-water fish 3. Canola oil, soybeans, olive oil, nuts If you just have polyunsaturated fat so you will have omega deficiency, to overcome this, take unsaturated fatty acids. 1. Good 1. Monounsaturated Fats 1. Liquids at room temperature 1. Get thicker when chilled 2. Most nuts & olive, canola, peanut oils 2. Bad 1. Solid at room temperature 1. Get harder when chilled 2. Animal Foods 3. Plant Foods 1. Coconut oil 2. Palm oil 3. Increase risk of heart disease Exam Question: Which of the fat has the most saturated fat Answer: Beef Cholesterol 1. Fat like substance found only in animal foods 2. Cannot be used fro energy 1. No calories Functions of Cholesterol 1. Estrogen & Testosterone 2. Conversion of sunlight on skin to vitamin D 3. Major component of nerves & brain 4. Found in every cells. **Scientists has actually proven that cholesterol can only be found in animal fat * Body makes cholesterol if not provided 2 sources 1. Body 2. Animal Fat The rate of heart disease has increase due to eating margarine due to trans fat. The raise of saturated and trans fat (artificial) to increase blood cholesterol and chances of heart disease Day 9 (23th Sept 2024) * We have to avoid artificial fat (Margarine) * Hydrogenation * In a chemical process , we are fulling the empty spots in polyunsaturated (vegetable oil) artificially Trans Fat in Food Artificial Trans fats 1. Ingredients Lists 1. Hydrogenated fat 2. Hydrogedenated Oil 3. Partially Hyderogenated fat ************************************* Type of artificial Fats 1. Simplesse 1. Low-calorie artificial fat 2. Milk protein & water 3. In frozen desserts 2. Olestra (or Olean) 1. Non-digestable (sugar & oil compounds) *Olestra cannot be digested *We don’t get any calories because we cannot digest it How the body processes Lipids 1. Digestion 2. Absorption 3. Metabolism Digestion 1. Stomach 1. Mechanical Digestion 2. Gastric acid & enzymes (lipase) 1. Tri-glycerides broken down into di-glycerides *Fat last to leave (2 - 9 hours) *Fat is water insoluble 2. Small Intestine 1. Tri-glycerides & di-glycerides broken down 1. Fatty acids 2. Glycerol 1. With the help of bile *Bile: we cannot digest fat without bile. Bile 1. Liver produces bile 1. Stored in gallbladder 2. Released into small intestine 3. Emulsify fat 2. Pancreas Digestive (enzymes (lipase) 1. Released into small intestine Large Intesting 1. Some Fat & cholesterol trapped in fiber 1. Eliminated from body What happens when we get too much or less fat Not enough 1. Intolerable to cool temperatures 2. Children stop growing 3. Skin deteriorates 4. Women 1. Stop menstruating 2. May become infertile Too Much 1. Obesity 1. Excessive Accumulation of body fat 2. Heart Disease 1. Leading causes of death in USA & Canada 3. Cancer 1. Countries with high fat intakes have higher incidence of cancer Connection of diet and heart disease 1. Heart Disease 1. AKA (Coronary heart disease (CAD)) 2. Results when circulation of blood to parts of the heart is inadequate 2. Plaque 1. Deposits of cholesterol, other fats, calcium, and cell materials in the lining of the inner wall of arteries. Day 10 (26th Sept 2024) Risk Factors for Heart Disease *If you have 4 or more risk factors then you have to take it seriously *******Which are controllable and which are not!****************** Uncontrollable 1. Heredity 1. Blood relative 2. Age (?) (age is not a factor for any disease but the) 1. Years or decades of a poor diet 3. Gender 1. Men 2. Post-Menopausal women Controllable 1. High Serum (Blood) Cholesterol 1. 2 Major Sources 1. Manufactured in liver 2. Animal Foods 2. Causes build-up of plaque in arteries ***********Lipoproteins*********** 1. Protein - binds to cholesterol 1. Transports cholesterol to the blood. Types of Cholesteroal 1. High-density Lipoprotein Cholesterol (HDL) 1. The Good cholesterol 2. Takes cholesterol from blood & artery walls to liver. 2. Low-density Lipoprotein Cholesterol 1. The bad cholesterol 3. Delivers plaque to artery Ways to decrease “Bad” Cholesterol (LDL) 1. Eat foods that is low in fat (saturated & trans fat) 2. Is high in soluble fibre 3. Use unsaturated fats inserted of starred fats 4. Exercise to trim excess body fat 5. Stop smoking Ways to increase the Good cholesterol (HDL) 1. Pick good parents!! 2. Regular physical activity 3. Maintain healthy weight 4. Reduce saturated & trans fat intake 5. Stop smoking 2. Smoking 3. High blood pressure 4. Type 2 Diabetes 5. High Saturated Fat diet 1. Meats 2. Dairy products 3. Palm oil 4. Coconut oil 5. Hydrogenated fats 6. Sedentary Life Style 7. Obesity 1. Promotes other risk factors 1. Low HDL cholesterol 2. High blood pressure 3. Type 2 diabetes 8. Low level of Antioxidant vitamins 1. Vitamin C, E & beta-carotene (Low levels may promote development of plaque) 9. Excessive iron stores in men 1. Meats 2. Supplimentss 3. Fortified Cereals Day 12 (30th Sept 2024) How much protein is enough? Building Blocks of Protein 1. Amino Acids (AA, a-Meen-o) 1. Essential (9 out of 20) 1. Your body cannot make them and they must be gotten from diet 2. Non-Essentials ( 11 out of 20) 1. Body makes these if enough protein in diet 2. Break down of Protein 1. Carbon 2. Hydrogen 3. Oxygen 4. Nitrogen (It makes protein unique) The Primary role of the protein? 1. Structural Proteins 1. Bone 2. Skin 3. Hair 4. Nails The primary function of protein is growth, structure & repairing in the body How body uses protein Functional Protein 1. Hormones 2. Enzymes (100% of all enzymes are made of protein) 3. Antibodies (Immune Function) 4. Fluid balance 5. Acid-base balance 6. Transport Protein (One of the major functions of protein) 7. Source of energy & glucose (Gluconeogenesis) Insulin is 100% protein Do We need more protein to help build muscles? 1. Yes & No 2. Yes 1. Build & repair muscles 3. No 1. Most Americans get more than enough When Too Much Animal Protein 1. Kidney function 1. Excrete Excess nitrogen 2. Obesity 1. Fat (Carbon from amino acids stored as fat) 3. Heart Disease 1. Saturated fat 2. Increase Cholesterol 4. Cancer 1. Kidney 2. Breast 3. Prostate 4. Colon 5. Mineral Losses 1. Excrete more calcium 2. Decrease bone density and lead to osteoporosis When Too Little Animal Protein 1. Decreased Growth 2. Edema 3. Anemia 4. Impaired immune function Kwashiorkor 1. Protein Deficiency Disease 1. Too little protein (Enough Calories) 2. Edema (Swelling) Marasmus 1. Energy Deficiency Disease (Starvation) 1. Insufficient Calories 2. Insufficient Protein Effects of Processing on Protein 1. Cooking 1. Increases Digestibility 2. May add carcinogens 2. Preserving 1. Curing adds salt and nitrites Day 13 (2nd Oct 2024) Vegetarianism Benefits & Risks of Vegetarianism * The current interpretation * Variety of eating patterns depending on degree of abstinence from animal products * All types of vegetarians avoid the following * They are all eating grains and plant food * They are all avoiding red meat * Semi vegetarians: * The main reason for this diet is health-related. * Lacto-ovo Vegetarians: * They avoid meat but consume dairy and eggs. * Pescatarians: * Consume fish. * Pollo Vegetarians: * Only eat chicken but avoid other meats. * Vegans: * Exclude all animal products. * Only eat vegetables, fruits, grains, etc. **It is possible to get 100% of the protein your body need from just eating plants * When you are eating plant based diet, that decreases the risk of the following * Heart Disease * Stroke * High blood pressure * Diabetes * Obesity * Chronic bronchitis * Gallstones * Kidney Stones * Colon Cancer * The Following you will get from plant based diet * Lower in saturated fat * High Fiber * Higher in vitamins, minerals, phytochemical **Is a vegetarian diet necessarily healthy? * Avoiding meat is less important than eating foods with known benefits * Fruits & vegerables * Whole Grains * Non-Hydrogenated vegetable oil * Should becoming a vegetarian be my first priority as I try to get healthier * Maybe not * If you smoke then you will still get those diseases Consider Eating Small amounts of fish, poultry, or meat (33%) with lots of veggies and whole grain (67%) * Special Considerations for Vegetarians Diets * Complete Proteins * Proteins that contains all 9 essential amino acids = * In amounts sufficient to support growth & protein tissue construction * Animal foods * Soy Protein * Complementary Proteins * Plant Sources of protein * Used together * Provides Sufficient amounts of the 9 essential amino acids * There are some vitamins that are only found in Animal Foods * Vitamin B12 * Vitamin D * Health Problems of Vegetarian * Osteoporosis * Rickets * Iron Deficiency Anemia * Slowed Growth How the body Processes Protein Digestion * Stomach * Gastric Acid * Denatures Protein * Activates stomach enzymes * Pepsin * Breaks Protein Down * Polypeptides * Tripeptide * Dispetide * Smal Intestine * Digestive Enzymes (Pancreas & small intestine) * Split Protein * Peptides Broken down into amino acids * Liver**** * Protein Metabolism * Protein Synthesis * Amino Acids made into new proteins * If an essential amino acid is missing * Protein Synthesis will be stopped * Excess Nitrogen is converted to urea & excreted in urine. Protein Food Allergies * Unusual response to food: Intolerance or allergy * Food Allergy: Allergen * A substance in food, usually a protein, that is seen by the body as harmful * It causes the immune system to mount an allergic reaction. Day 14 (7th Oct 2024) MicroNutrients **We need 13 vitamins to stay healthy * Types of Vitamins * Water Soluble (Excess Eliminated) 9 * Vitamin B * Your body depends on these to metabolize food. * Folic Acid will help prevent the following * Heart disease * Stroke * Colon cancer * Birth defects * Breast cancer * B-12 following are the sign of deficiency * Memory loss * Mental confusion * Blurred vision * Tingling in the feet * Vitamin C * Your skin requires this to stay supple (collagen synthesis) * Fat Soluble (Can be stored) 4 * Vitamin A * Two sources of vitamin A * Pre-formed * Animal Liver * Supplements * Can be toxic * Beta-carotene * Plants * Not toxic * Too much of this can be toxic * Vitamin E * It acts as an antioxidants that prevents the damage of free radicals * Vitamin D * This vitamin is crucial to the health to you bones * Vitamin K * When you cut your self, it comes to the rescue * Leafy Greens & cabbage, made in body. **0 calories in per gram of vitamin The People need extra vitamins * Smokers * Need 66% more vitamin C * Vitamin C depletion also linked to passive smoke * Vegetarians * May need Vitamin D and B-12 * Pregnant & Breastfeeding women * Menopause Women * Vitamin D * Calcium * People with the age of Over 50 * B-12 Making the most of vitamins in your foods * At the Grocery Store * 5 or more servings of fruits & vegetables each day * Whole grain products * Opaque containers for to retain riboflavin Vitamin’s Biggest Enemies * Water (washing after chopping) * Heat (Don’t cook it) Day 15 (9th Oct 2024) Minerals **The single atoms that cannot be created or destroyed by the human body or by any other ordinary means. The amount of a nutrient consumed that is available for absorption & use by the body is called * Bioavailability Bio Availability can be reduced by use of? * High fiber diets & Taking individual mineral supplements. Bioavailability of certain mineral can be increased by? * Vitamins can help increase mineral bioavailability * Vitamin D & calcium * Vitamin C & iron Which provides more iron? * Beef What is iron’s role in blood? * Transports oxygen in arteries * Transports carbon dioxide in veins Symptoms of Iron Deficiency * Short attention span * Poor appetite * Weakness / fatigue * Infection * Pale * Increase in heart rate * For Infants & children * Mental Retardation How to increase the iron content of one’s diet is? * Cook food in iron pans ***Drinking tea with meals reduces iron absorption by about 50% Electrolytes Dietary intake of this mineral helps lower blood pressure? * Potassium The Best way to prevent high blood pressure is? * Reduce sodium in the diet * Exercise regularly * Use low-fat diary products * Eat a diet rich in fruits & vegetables **Dash Diet (Dietary approaches to stop Hypertension) * Low * Total Fat, saturated fat, cholesterol, sodium * Emphasizes * Fruits, vegetables, fat-free or low-fat milk and dairy products Osteoporosis: The “Silent Disease” * Painful & crippling bone disease * Bones become thin & brittle * More susceptible to break Life Cycle of our bones * During childhood * More bone formed than removed * After 30 * More bone removed than formed What Causes Osteoporosis * Can begin at young age * Not Enough calcium & vitamin D = low bone mass * Menopause * Less estrogen produced and compromise calcium metabolism Risk Factors * Uncontrollable Risk factors * Are you female? * Do you have a family history * Are you? * Caucasiam * Controllable Risk Factors * Are you under-weight? * Do you smoke? * Do you drink heavily? * Do you exercise < 3 times a week? * Do you eat < 2 servings of diary or a diet low in vit-D