Nutrition: Nutrients, This or That, Q & A

1. Nutrition: Nutrients, This or That, Q & A Winter 2013

2. Nutrients • Nutrients are substances the body needs to live • Humans need six nutrients • Three contain energy (calories) • Three do not contain energy

3. Energy-Containing Nutrients • Carbohydrates • 4 calories per gram • Protein • 4 calories per gram • Fat • 9 calories per gram Image source: public domain

4. Game: Eat This, Not That

5. Nutrients Without Energy • Water • Vitamins • Organic substances found in plant and animal sources • A, C, D, E, K, & B vitamins (8 of them) • Minerals • Inorganic substances found in many of the body’s structures (teeth, bones, muscles, blood cells, etc) • Examples: calcium, sodium, iron, chromium, potassium

6. Vitamins Schmitamins • Fat-soluble • Water-soluble • The fat cat is in the attic (OR) • (The) FAT (cat is in the) ADEK • Fat-soluble vitamins are Vitamins A, D, E, K

7. Vitamins Schmitamins – Your TurnWater-Soluble Vitamins (B Vitamins) • Vitamin B1 = Thiamine • Vitamin B2 = Riboflavin • Vitamin B3 = Niacin • Vitamin B5 = Pantothenic Acid • Vitamin B6 = Pyridoxine • Vitamin B7 = Biotin • Vitamin B9 = Folic Acid • Vitamin B12 = Cobalamin

8. Vitamins Schmitamins: Results

9. Student Question: What’s the Best Type of Oil to Cook With but Also Be Healthy? • Look at label for smoke point, refrigeration information • Information from Cleveland Clinic: • High smoke point (searing, frying, browning) • Avocado • Almond • Medium-high smoke point (stir frying, baking) • Grapeseed • Organic canola • Medium-low smoke point (sauteing) • Olive oil • Walnut oil • Extra virgin olive oil only at low temperatures

10. Student Question: What is the best thing to eat before a workout? • Be sure you are well hydrated • Water is best • High-sugar drinks, fruit juices may cause cramping • You may not need to eat if you have a healthy diet (carb from muscles and liver) • If not eating leads to dizziness, eat ~100 calories 30 minutes prior, high-carb • 1-2 hours prior to exercise • Trail mix • Yogurt smoothie • Veggies & hummus • Almond butter, apple butter & rice cake • Egg, chopped veggies

11. Student Question: What’s the Best Brain Food? • Water • Salmon, other oily fish (memory, focus) • Blueberries (delaying potential short-term memory loss) • Broccoli, spinach (cognitive function) • Nuts (blood flow) • Coffee (stimulation) • Avocado (blood flow) • Sources: BBC GoodFood, Huffington Post 9/18/12

12. Student Question: Can You Over-Consume Vitamins? • Assumption that everyone absorbs nutrients similarly • General concern over fat-soluble vitamins: A, D, E, & K • Vitamin A @ high doses can be problematic during pregnancy • Regular over-consumption of Vitamin D may increase risk for kidney stones • Vitamin E: cardiovascular, kidney, skin, Alzheimer’s patients = careful • Source: Mayo Clinic

13. Student Question: What makes cheese and milk bad for our health? • Cheese and milk are rich sources of complete protein • Milk is a good source of calcium and Vitamin D • Cheese is a good source of calcium

14. Student Question: What makes cheese and milk bad for our health? • Disadvantage: some individuals have lactose intolerance, which results in gastric distress after milk & cheese consumption • Disadvantage: whole milk, many cheeses are high in saturated fat, so moderate to heavy consumption can increase risk for weight gain and higher blood fats

15. Student Question: What makes cheese and milk bad for our health? • Disadvantage: some individuals are intolerant to gluten; since some cheeses are made by bacterial cultures grown on rye, there could be gluten issues; additives to cheese may also trigger problems • Disadvantage: many cows are given recombinant bovine growth hormone (rBGH) to increase milk output; some research points to an increase in animal lameness and infertility among those animals receiving rBGH

16. Student Question: Are vegetarians at greater risk for illnesses due to pesticides? • Pesticide Action Network of America, Oakland, released a report in October 2012 stating that the billion pounds of pesticides used across the U.S. have contributed to a variety of serious health issues: cancer, autism, obesity, birth defects, early puberty, asthma. • Vegetarians do not necessarily eat a lot of vegetables • After a quick search, I did not find a link

17. Student Questions: Energy • “Energy:” calories or alertness? • Energy drinks = sugar and caffeine (sugar = energy, caffeine = alertness) • Taurine: amino acid that interestingly activates GABA receptors (inhibitory) • Might actually be linked to energy drink “crash” • More research needed on energy drinks & brain for conclusions

18. Student Question: Isn’t it better to consume a balanced diet with both meat and veggies (more veggies than meat) than completely cutting meat or completely cutting veggies out of the diet? • A discussion question!

19. Student Question: What are most valued "Superfoods" to include in one's diet? • Brightly-colored berries • Raspberries, blueberries, blackberries, strawberries • Vitamin C, fiber, water, antioxidants, low calorie • Freeze for eating in winter • Beans • Black beans, lentils, edamame • Fiber, protein, omega-3 fatty acids • Mix with salads

20. Student Question: What are most valued "Superfoods" to include in one's diet? • Nuts • Fiber; plant sterols to reduce cholesterol; omega-3 fatty acids for heart health • Mixed in salads makes texture interesting

21. Student Question: What are most valued "Superfoods" to include in one's diet? • Salmon and flounder • Omega-3-rich foods for heart health; flounder is generally low in mercury and may help prevent cancer • Salmon: sugar, lemon rind, salt, pepper--dry rub, let chill for 1-2 hours, roast • Brightly-colored vegetables (leafy greens, peppers, tomatoes, etc) • Vitamins, fiber, antioxidants • Bok choy preparation video

22. Student Question: What food chemicals should we look out for? • Challenge: People have varying sensitivities • Challenge: Often, the issue is accumulation rather than one dose at a given time • Challenge: Combinations of chemicals • Challenge: chemicals used for a variety of attractive purposes • Challenge: some chemicals are naturally occurring (estrogenic foods)

23. Student Question: What food chemicals should we look out for? • Challenge: Chemicals used for a variety of purposes attractive to consumer • Preservatives • Sweeteners, flavorings • Fat replacers • Emulsifiers, thickeners • Color additives • List at FDA

24. Student Question: What food chemicals should we look out for? • Guideline: the more processed the food, the more chemicals present • Guideline: shopping around the perimeter of a grocery store usually the healthiest approach

25. Student Question: What food chemicals should we look out for? • Per Center for Science in the Public Interest • Sodium nitrite • Found in salty, processed meat products • World Cancer Research Fund, May 2011: processed meats too dangerous for human consumption (totalhealthbreakthroughs.com) • Saccharin, aspartame, Acesulfame-K • Beverages, snack foods, dairy products, gums, soups, snacks • Increased cancer risk

26. Student Question: What food chemicals should we look out for? • Caffeine • Addictive • Stimulant properties • Olestra • Fat substitute in snack chips • Digestive problems • Reduce absorption of some fat-soluble vitamins • Food dyes • Blue 2, Green 3, Orange B, Red 3, Yellow 5, et. Al. • Candy, baked goods, beverages

27. Student Question: What food chemicals should we look out for? • High fructose corn syrup • Beverages, cereals, candy, cookies, condiments • Increases sweetness of food products • Consumers not consuming less sugar • Connection to corn allergies? • Metabolic problems? (insulin resistance) • Bisphenol A in cans, plastics (cancer, reproductive health, CV disease)

28. Student Question: What benefits does fasting have? • Fasting: willfully restricting food and/or beverage consumption • Various reasons throughout history: spiritualism, religion, therapy, famine • Practice empties the colon

29. Student Question: What benefits does fasting have? • Benefits: • Sense of control, other psychological benefits • Increased endorphins in the brain • If food allergies are present, physical relief

30. Student Question: What benefits does fasting have? • Keep in mind: • Liver, kidneys, lungs “detoxify” blood 24/7 • Brain needs glucose • No glucose = fat & protein sources removed from body • Fasts meant generally for short term • Metabolism may shift to adapt to starvation mode • Registered dietician or naturopathic physician may help reduce risks

31. Student Question: Are there any favorite dieting “tricks?” • When tempted to eat something off the “diet,” busy yourself with something - a chore, a walk, a drive, etc. • Recording food and beverage consumption (annoying, can improve awareness) • Regular physical activity, include high-intensity exercise • Include lean protein and/or fiber with most meals • De-centralize meat on the plate • Chew food thoroughly

32. Student Question: Are there any favorite dieting “tricks?” • Avoid misery • Drink water regularly • Assess alcohol consumption • Use smaller plates • Make dietary change a lasting lifestyle change