KINE 1020 Introduction to Nutrition - 2 PDF

KINE 1020 Introduction to Nutrition - 2 October 9, 2024 Dr. A. Josse  Macronutrients Dietary Protein 4 kcal/g Amino acids (20) make up polypeptides (body can't make the 9...

KINE 1020 Introduction to Nutrition - 2 October 9, 2024 Dr. A. Josse  Macronutrients Dietary Protein 4 kcal/g Amino acids (20) make up polypeptides (body can't make the 9 essential protein so get this Essential (9) and non-essential (11) from ) diet Required for growth, maintenance and repair of the body, regulation of body processes (enzymes and hormones), fluid balance, pH balance. lacidic/bask properties that affect our body differently) https://www.consumerreports.org/diet-nutrition/truth-about-a-high-protein-low-carb-diet/ https://www.bbc.com/future/article/20180522-we-dont-need-nearly-as-much- protein-as-we-consume  Amino Acids central carbon + hydrogen atoms amino group Carboxyl (acid) group side chain (“R”) (determines property the of the amino acid) Different properties (acid, base, polar, non-polar, thiol, ring) * whicha set know Amino Acids  Macronutrients Water Water is a macronutrient because it is required in large amounts does not provide energy ~60% of human body weight (body can store W energy) You can live weeks without food, but only a few days without water reasons we Functions: Lubricant, can't live without transport fluid, regulator of water) body temperature, aqueous medium for most biochemical reactions ‘Recommended’ intake is about 2 liters (8 cups)/day  water solvable Vitamins Micronutrients Corganic) Fat Solvable Micronutrients Required in small amounts Minerals (inorganic Provide no energy but are necessary for proper functioning Regulate metabolism/growth, coenzymes/cofactors, antioxidants Vitamins (body store vitamins In fat ↳ too much can be toxe +issue (not often) Organic molecules types ( Fat soluble: Vitamin E, D, A, K vitamins Water Soluble: Vitamin C, B [1, 2, 3, 5, 6, 12, Biotin, Folate]. I will excrete water reg body well) solvable since that doesn't hold on to Minerals I small food amount needed so typically provides it Inorganic molecules (do not contain carbon) 6 major minerals (Na, P, Cl, Mg, K, Ca) Many trace minerals/elements (e.g., Fe, Zn, Se, Cu, Co) Micronutrients - Vitamins Some foods naturally LACK certain vitamins/minerals. Fortification: the process of ! artificially adding nutrients to not that many people get foods Vit i, so M1/1 you added it into X vitamin D in milk B vitamins/folate in grains to help make sure we are getting the right vitamin Micronutrients - Minerals they consumed , absorption when Inhibit the nutuents other effect) ofsmall ↓ Some foods contain anti-nutrients. Phytates, oxalates, fibres Affects bioavailability (amount available) E.g., Calcium In milk, also in vegetables (spinach, broccoli), but it is more bioavailable from milk. ( calumis moreInmilkandgetsabsorpa Smolin et al. Wiley, 2012. Fig 11.2, pg. 445; Fig 8.1, pg. 325  Nutrition Recommendations for Canadians to describe nutrition Two ways Dietary Reference Intakes (DRIs) (nutrient recommendations) Designed to promote health and prevent nutrient deficiencies Joint venture between USA and Canada (now much calcium , Nutrient-based Vitamin iron) D, Canada’s Food Guide (2019) Designed to promote health and a balanced diet Food-based Based on DRIs  Dietary Reference Intakes (DRIs) RDAs or *AIs https://www.nap.edu/read/10490/chapter/32  DRI be) (micronutrients) came to (now the Dietary Reference Intakes (DRIs) 4 sets of values: /half adequate the is other is Inacleguate) 1. Estimated Average Requirement (EAR): average daily nutrient requirement for 50% of population Suitsago 2. Recommended Dietary Allowance (RDA): recommended L daily target intake of a nutrient to meet needs of most people (2SD > EAR) ↑ 3. Adequate Intake (AI): estimate, insufficient evidence 2 standard deviations / not enough estimate) research so it is an 4. Tolerable Upper Intake Level (UL): maximum daily intake of a nutrient unlikely to cause adverse health effects (Ifmorethanmax abc can , you all nutrients started with an Al , so If there is you don't an Al, AI (typically more than RDA) have EAR yet but If , you have an RDA Al , is not needed https://www.nap.edu/read/9956/chapter/5 Micronutrients Nutrient Deficiency Excess Vitamin A Poor night vision, weak immune Orange skin, blurred vision, nausea, system, rough/dry skin hair loss, teratogen (birth defects) Vitamin C Scurvy, weak immune system, Nausea, diarrhea, headache, GI poor wound healing distress Vitamin D Rickets/osteomalacia, muscle Kidney stones, joint pain, bowel pain irregularities Iron Anemia, fatigue, low hemoglobin Nausea/GI upset, organ/liver damage Iodine Goiter (hypothyroidism), fatigue Goiter, Hyperthyroidism or hypothyroidism Calcium Osteoporosis Kidney stones, vessel calcification Yates A. Nutr Res Pract. Summer 2007;1(2):89-93.  DRIs: Energy (Macronutrients) Two types: to use DRI to look at macronutrients Estimated Energy Requirement (EER) – used to calculate total energy intake needed to maintain body expending be) energy needed for balance should weight (energy balance). EER TEE (the = same as energy Need to know age, weight, height, sex, PA level to calculate energy TEE calculations (e.g., Harris-Benedict) Acceptable Macronutrient Distribution Range (AMDR) – range for healthy intake as a percent of total calories  carbohydrate (45 to 65%)  protein (10 to 35%)  fat (20 to 35%) Smolin et al. Wiley, 2012. Fig 2.8, pg. 47  Canada’s Dietary Guidelines x8 then and now…. Designed to provide advice on foods, food groups and dietary patterns, to provide the required nutrients to the general public to promote overall health and prevent chronic disease https://www.canada.ca/en/health-canada/services/canada-food-guide/about/history-food-guide.html Dietary Guidelines for Canadians History 1942 – Canada’s Official Food Rules from the Department of National Health and Welfare (Nutrition Division) (came out during war) To dictate what to eat to prevent ‘nutritional deficiencies’ during war time War-time rationing, reducing malnutrition amid widespread everyoneeave milkpoverty ↓ Milk… yes, cheese… as available Liver, heart, kidney once a week Vegetables: in addition to one serving of potatoes…. Dietary Guidelines for Canadians History 1944 – Canada’s Food Rules More indulgent…. – Portion sizes increased for milk and potatoes – Eat liver frequently nut) – Butter on bread (beans , T – More variety of meat alternatives Vitamin D recommendation to adults and children (1942 and 1944) Dietary Guidelines for Canadians (more food available so food History guidelines 1961, Canada’s Food Guide (not rules) Different foods were emphasized (more eggs, cheese, butter, less liver) History (food groups introduced 1977, Canada’s Food Guide Fruit and Vegetables combined = ‘4 food groups’ “Eat a variety of foods from each group every day”  Dietary Guidelines for Canadians History 1992, Canada’s Food Guide 4 food groups displayed as rainbow – food groups not to be eaten in equal portions – Need more of some foods than others Culturally-specific items (rice + chopsticks, meat kebabs) (need more from grains > - to meat) ↳ diff food more amounts groups require Dietary Guidelines for Canadians History 2007-2018 Canada’s Food Guide F&V on outside… I switched with grains) More prescriptive (servings) /fornutrientist sex) age and Eating the recommended foods (by age and sex) promote health and reduce risk of chronic disease Food choices: low in fat, low in sugar, low in sodium and high in fibre. Also discussed: Physical activity (for the first time) (connecting two) the Food labels Intake of unsaturated oils/fats  Dietary Guidelines for Canadians 2019 Canada’s Food Guide Eat a variety of healthy foods each day 3 food groupings in relative proportions Flexible, simple, not prescriptive General advice Support different eating patterns ‘Choose plant-based foods more often’ (health, sustainability) Removed Milk & alternatives and Meat & alternatives food groups Water is drink of choice. https://food-guide.canada.ca/en/  Dietary Guidelines for Canadians 2019 Canada’s Food Guide The HOW of eating….. Healthy eating is more than the foods you eat Be mindful of eating habits Cook more often Enjoy your food Eat meals with others Use food labels Be aware of food marketing Research Tools: https://food- guide.canada.ca/en/research-tools/ https://food-guide.canada.ca/en/  Dietary Guidelines for Canadians The Globe and Mail: Youtube: From liver to lentils: Highlights from the updated Canada's food guide; https://www.youtube.com/watch?v=sXCgx8OhUHw  Dietary Guidelines for Canadians Another video…… Health Minister unveils Canada’s new food guide https://globalnews.ca/video/4873895/health-minister-unveils-canadas-new-food-guide https://www.youtube.com/watch?v=ZBtxLSExa3I&t=64s Enjoy Thanksgiving and Reading Week! See you again Monday October 21st