Nutrition: Nutrients, This or That, Q & A

1. Nutrition: Nutrients, This or That, Q & A Fall 2012

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 • 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: Do we need all vitamins? A combination? • A: We need all vitamins. What one person needs, however, will differ from another person based on their dietary behaviors. • Example: person who consumes many fruits & vegetables vs “fast food” eater • Example: a person with nutrient absorption issues may need larger doses than average individual

10. Student Question: Do we need all vitamins? A combination? • Common dietary needs are those vitamins found in fruits & vegetables since many of us do not consume enough • Recommendations: • RDA = Recommended Dietary Allowances • AI = Adequate Intake, if no RDA value set • UL = Upper Limit (highest intake without negative side effects)

11. Student Question: If calories convert to energy, how do things like low calorie energy drinks provide energy? Student Question: How are things like guarana and taurine converted in the body and made into extra energy?

12. 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

13. Student Question: How are things like guarana and taurine converted in the body and made into extra energy? • Guarana: contains caffeine, so can provide acute stimulant effects (improved cognition, reduced fatigue, appetite suppression) • Main issues occur when individuals have sensitivities to stimulants, or mix beverages with other substances (alcohol, stimulants)

14. 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

15. 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

16. 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

17. Student Question: What are the nutritional differences in fruits and vegetables? • Both have nutrients • Generally, vegetables are favored over fruits • Sugar content in fruits • Fructose • Too much = fat storage • Slower absorption rate

18. Student Question: What are the nutritional differences in fruits and vegetables? • Both have nutrients • Generally, vegetables are favored over fruits • Sugar content in fruits • Fructose • Too much = fat storage • Slower absorption rate

19. Student Question: Is a vegetarian diet healthy? • Vegetarian diets can be “healthy” or “unhealthy” • Whole foods: grains, vegetables, fruits, herbs • Fried tofu, mashed potatoes with butter, mac and cheese, candy

20. Student Question: What foods are low-calorie but also filling? • Carbohydrate-based foods are usually digested more quickly, resulting in hunger • Since the body needs carb as its primary energy source, cutting isn’t terribly helpful • Complex carbohydrates take longer to digest than simple carbohydrates • Brown (instead of white) rice

21. Student Question: What foods are low-calorie but also filling? • Foods higher in fiber tend to take longer to digest • Whole grains (barley, bran flakes, oatmeal) • Nuts & seeds (almonds, flax seeds, pistachios) • Fruit (raspberries, pear, strawberries, prunes) • Legumes (lentils, black beans, split peas) • Vegetables (peas, greens, corn, artichoke)

22. Student Question: What foods are low-calorie but also filling? • Water-based foods: soups/broths • Leafy green vegetables • Including protein and healthy fats with carbohydrate at meals can slow digestion • Eggs • Fish • Chicken • Tofu • Almond butter/peanut butter • Avocado

23. Student Question: What Harms Might Vitamins Cause the Body? • WebMD shows RDA or AI, and UL values for vitamins and minerals • Dangers are usually associated with megadoses • Besthealth

24. 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)

25. 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

26. 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

27. 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

28. 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

29. 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)

30. 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

31. 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

32. 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

33. Student Question: How do some of the fad diets impact the body? • Most diets feature a calorie restriction, which results in weight loss • Many diets also promote physical activity, which also results in weight loss

34. Student Question: How do some of the fad diets impact the body? • Acute symptoms: • GI distress • Gas • Fatigue • Emotional upset • If stimulant pills: palpitations, nervousness • Chronic symptom: • Adaptation to caloric restriction

35. Student Question: How do some of the fad diets impact the body? • No favorites: use what works, what makes nutritional sense, what is likely to last • That acknowledged, I appreciate programs like Weight Watchers that promote lifestyle change, provide education & support • Least favorites: anything involving pills, powders, processed items • Guilty pleasure

36. Student Question: What would you say are the most valuable (if any) supplements to take? • Depends on a person’s individual circumstances (diet, activity, general health) • First & foremost: improve diet • Fat-soluble vitamins (A, D, E, K) = careful with megadoses • Multivitamin • Lactobacillus for gut health

37. 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

38. 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