Nutrition and a Healthy Body PDF

NUTRITION AND A HEALTHY BODY Mr Bashir Sumar School of Nursing and Midwifery  Important Copyright Notice for Western Sydney University Students The material in this presentation has been made available to you by and on behalf of Western Sydney University for your personal...

NUTRITION AND A HEALTHY BODY Mr Bashir Sumar School of Nursing and Midwifery  Important Copyright Notice for Western Sydney University Students The material in this presentation has been made available to you by and on behalf of Western Sydney University for your personal use and study only. The material contained in this recorded lecture is subject to copyright protection. You may not make any further copies and share the recorded lectures in whole or in part by any hardcopy, digital and or online technologies. What is nutrition? Providing or obtaining food for health and growth Sum total of the processes by which growth, repair and maintenance of the body are accomplished. It involves; – Ingestion – Digestion – Absorption – Assimilation  National Health Priorities Diseases or conditions identified by the Australian Government to have significant existence within the Australian population. http://www.aihw.gov.au/national-health-priority-areas/ Nine NHP’s: 1. Cancer 2. Cardiovascular disease For the purpose of 3. Injury prevention & control this session, we will 4. Mental health focus on those that have a greater 5. Diabetes association with 6. Asthma nutrition 7. Obesity 8. Dementia 9. Arthritis & musculoskeletal conditions  Poor diet and Over half of nutrition are adults in Australia among the are overweight or greatest obese, which puts behavioural risk them at greater factors for risk for diabetes Obesity. and CVD. This number is increasing rapidly. Over 30% more people living in outer regional 1 in 4 Australian and remote children are areas are obese overweight or than people living obese. in major cities. Source: http://www.aihw.gov.au/national-health-priority-areas Overweight and obesity by the numbers  Health risks associated with overweight and obesity in adults: (From: Schneller, E. Obesity briefing paper no 08/2012. NSW parliamentary research services, Parliament NSW) Body System Health Risk Stroke Cardiovascular Coronary heart disease Hypertension Endocrine Type 2 diabetes Gastrointestinal Gallbladder disease Gastro-oesophageal reflux disease Hepatic, biliary and pancreatic disease Cancers of the bowel, oesophagus, gall bladder and pancreas Genitourinary Chronic kidney disease End-stage renal disease Kidney cancer Glomerulopathy Kidney stones Prostate cancer Stress urinary incontinence–women Pulmonary Obstructive sleep Asthma Guh Musculoskeletal Osteoarthritis Spinal disc disorders Lower back pain Disorders of soft-tissue structures e.g. tendons and cartilage Mobility disability (particularly in older adults) Impaired immune function Reproductive Health Menstrual Miscarriage and poor pregnancy outcome Infertility/subfertility Breast cancer (postmenopausal women) Endometrial cancer Ovarian cancer Mental Health Depression Anxiety disorder Reduced health-related quality of life  Nutrient - substance in food for growth, maintenance, repair Major nutrients – bulk of ingested food – Carbohydrates, lipids, and proteins Other nutrients – required in small amounts – Vitamins and minerals Water required so technically a nutrient Food groups  Eat plenty of Fruits fruits, vegetables, whole grains  Eat less overall Grains Vegetables  Exercise Dairy Meats X Avoid junk food Nutrition What happens to absorbed nutrients? Most ingested nutrients used for metabolic fuel Some for cell structures and molecular synthesis Energy value measured in kilocalories (kcal) – Heat needed to raise temperature of 1 kg H2O by 1C  Figure 24.1a Two visual food guides. Red meat, butter: White rice, white bread, use sparingly potatoes, pasta, sweets: use sparingly Dairy or calcium supplement: 1–2 servings Fish, poultry, eggs: 0–2 servings Nuts, legumes: 1–3 servings Vegetables Fruits: in abundance 2–3 servings Whole-grain Plant oils foods at at most most meals meals Daily excercise and weight control Healthy Eating Pyramid © 2013 Pearson Education, Inc. Figure 24.1b Two visual food guides. (b) USDA’s MyPlate Nutrition Liver can convert many molecules into those needed Essential nutrients – Diet must provide; liver cannot synthesize – Possibly 50 molecules Non-essential nutrients vital to life as well Carbohydrates Dietary sources – primarily from plants – Starch (complex carbohydrates) in grains and vegetables – Sugars (mono- and disaccharides) in fruits, sugarcane, sugar beets, honey and milk – Insoluble fiber - cellulose in vegetables; provides roughage – Soluble fiber - pectin in apples and citrus fruits; reduces blood cholesterol levels – Small amount in milk sugar; glycogen in meats Carbohydrates: Uses in Body Glucose - fuel used by cells to make ATP – Some cells use fats for energy Neurons and RBCs ~ entirely on glucose; neurons die quickly without glucose Excess glucose converted to glycogen or fat and stored Fructose and galactose converted to glucose by liver before  circulation Carbohydrates Dietary requirements – Minimum 100 g/day to maintain adequate blood glucose levels – Recommended minimum 130 g/day Based on amount needed to fuel brain – Recommended intake - 45–65% of total calorie intake; mostly complex carbohydrates Whole grains and vegetables Carbohydrates If 40% total calories Proteins Dietary sources – Eggs, milk, fish, most meats, soybeans contain complete proteins Contain all needed amino acids – Legumes, nuts, and cereals contain incomplete proteins (lack some essential amino acids) – Legumes and cereal grains together contain all essential amino acids Table 24.1 Summary of Carbohydrate, Lipid, and Protein Nutrients (1 of 3) Table 24.1 Summary of Carbohydrate, Lipid, and Protein Nutrients (2 of 3) Table 24.1 Summary of Carbohydrate, Lipid, and Protein Nutrients (3 of 3) Figure 24.2 Essential amino acids. Tryptophan Methionine (Cysteine) Valine Tryptophan Beans and other Methionine legumes Threonine Phenylalanine Valine Total (Tyrosine) protein Threonine needs Leucine Phenylalanine Isoleucine Leucine Lysine Corn and Isoleucine other grains Histidine Lysine (Infants) Arginine(Infan ts) Essential amino acids Vegetarian diets providing the eight essential amino acids for humans © 2013 Pearson Education, Inc. Proteins Dietary requirements – Needs reflect age, size, metabolic rate, nitrogen balance  Rule of thumb - daily intake of 0.8 g per kg body weight  Australian diet provides more than needed Vitamins Organic compounds Crucial in helping body use nutrients Most function as coenzymes  Vitamins D (skin), some B and K synthesized by intestinal bacteria; beta-carotene (carrots) converted in body  vitamin A  Rest must be ingested  No one food group contains all vitamins Vitamins Two types, based on solubility – Water-soluble vitamins  B complex and C are absorbed with water  B12 absorption requires intrinsic factor  Not stored in the body  Any not used within one hour – excreted  Megadoses useless  Vitamins Fat-soluble vitamins – A, D, E, and K absorbed with lipid digestion products – Stored in body, except for vitamin K Pathologies due to excess Vitamins Free radicals generated during normal metabolism – Vitamins C, E, A, and mineral selenium  antioxidants Neutralize free radicals Broccoli, cauliflower, brussel sprouts good sources of vitamins A and C Figure 24.3 Three stages of metabolism of energy-containing nutrients. Stage 1 Digestion in GI tract lumen to absorbable forms. PROTEINS CARBOHYDRATES FATS Transport via blood to tissue cells. Amino acids Glucose and Glycerol Fatty acids other sugars Glucose Proteins Glycogen Fats Glycolysis Stage 2 Anabolism (incorporation into molecules) and catabolism of nutrients to form intermediates Pyruvic acid within tissue cells. Acetyl CoA Stage 3 Oxidative breakdown Krebs of stage 2 products occurs in Infrequent cycle mitochondria of tissue cells. CO2 is liberated, and H atoms removed are ultimately delivered to molecular oxygen, Oxidative forming water. Some energy released is phosphorylation used to form ATP. (in electron transport chain) Catabolic reactions Anabolic reactions Please watch this YouTube video to learn about the sugar in “healthy snacks” https://youtu.be/PfGzJ4mkSa0  KEEP CALM AND DRINK MORE WATER The end