Foods Nutrition

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FOODS & NUTRITION

“Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth.” 3 John 1:2

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Table of Contents FOODS & NUTRITION ..................................................................................................................................................................... i

Table of Contents ................................................................................................................................................................. ii Nutrition Overview .................................................................................................................................................................. 2

Four Types of Energy ......................................................................................................................................................... 2 Three Main Nutrients that yield Energy .................................................................................................................... 3 Why We Eat? ......................................................................................................................................................................... 3 What are nutrients? ............................................................................................................................................................ 5

The Vitamins .................................................................................................................................................................... 8 The Minerals .................................................................................................................................................................... 8 Water ................................................................................................................................................................................... 9

Dietary Reference Intakes ............................................................................................................................................ 10 Nutrition Assessment of Individuals ........................................................................................................................ 14 Food Choices ...................................................................................................................................................................... 26

Digestion, Absorption, and Transport .......................................................................................................................... 32 Anatomy and Physiology of the Digestive Tract (Gastrointestinal tract) ................................................. 32

Carbohydrates ........................................................................................................................................................................ 38 Fiber and Refining of Grains ............................................................................................................................................. 40

Two Main Types of Fiber ............................................................................................................................................... 41 Fats (Lipids) ............................................................................................................................................................................. 43

Purposes of Fat .................................................................................................................................................................. 43 Main Types of Fats ........................................................................................................................................................... 43 Cholesterol (a sterol) ...................................................................................................................................................... 45 Practical Fat Questions Answered ............................................................................................................................ 46

Protein ........................................................................................................................................................................................ 50 Roles of Protein ................................................................................................................................................................. 50 Where do we get protein? ............................................................................................................................................. 50

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Nutrition Overview What is Nutrition: A science of foods, which studies the substances, the food and nutrients and the way our body handles them (p3).

What is Food: Things that we put in our mouth that will yield energy and nutrients (p3).

What is Diet: The food and beverages a person eats and drinks (p3).

Why Do We Eat? To replace the energy that we have expended and the nutrients we have depleted from the body in daily activities. What are Nutrients: Chemicals that are found in the food and used in the body to provide energy, structural materials, to support growth and maintenance and to repair body tissues (p6).

Four Types of Energy What is Energy: Capacity to do work [obtain from food, so we need to eat] (p6).

Nutrition: the science of foods and the nutrients and other substances they contain, and of their actions within the body:

[Including ingestion, digestion, absorption, transport, metabolism, and exertion].

A broader definition includes the social, economic, cultural, and psychological implications of food and eating.

Foods: products derived from plants or animals that can be taken into the body to yield energy and nutrients for the maintenance of life and the growth and repair of tissues.

Diet: the foods and beverages a person eats and drinks.

Nutrients: chemical substances obtained from food and used in the body to provide energy, structural materials, and regulating agents to support growth, maintenance, and repair of the body’s tissues. Nutrients may also reduce the risks of some diseases.

Energy: the capacity to do work. The energy in food is chemical energy. The body can convert this chemical energy to mechanical, electrical, or heat energy.


Three Main Nutrients that yield Energy

Macro-nutrients [needed in grams]

Carbohydrates

Lipids [fats]

Protein

Water - [most important; average person needs to have 8-10/12 glasses; they do not yield energy but are needed in large quantity]. Micro-nutrients [needed in mg or mcg]

Vitamins

Minerals - [needed to make co-enzymes] Chronic vs Acute - p3

In general, a chronic disease progresses slowly or with little change and lasts a long time. By comparison, an acute disease develops quickly, produces sharp symptoms, and runs a short course.

• chronos = time

• acute = short

Leading Causes of

Death in the United States

Table 1-5

1. Heart disease 28.0

2. Cancers 22.7

3. Strokes 6.4

5. Accidents 4.5

4. Chronic lung diseases 5.2

6. Diabetes mellitus 3.0

7. Pneumonia and influenza 2.7

8. Alzheimer’s disease 2.6

9. Kidney diseases 1.7

10. Blood infections 1.4

Note: The diseases highlighted in green have relationships with diet; yellow indicates a relationship with alcohol.

Source: National center for Health Statistics:

www.cdc.gov/nchs

Factors Contributing

to Deaths in the United States

Table 1-6

Tobacco 18

Poor diet/inactivity 15

Alcohol 4

Microbial agents 3

Toxic agents 2

Motor vehicles 2

Firearms 1

Sexual behavior 1

Illicit drugs 1

Factors Percentage of Deaths

Source: A. H. Mokdad and coauthors, Actual causes of death in the United States, 2000,

Journal of the America Medical Association 291 (2004): 1238-1245, with corrections from Journal of the American

Medical Association 293 (2005): 298


Why We Eat? (Let class give response.) Some reasons are as follows: * Personal preference * Pleasure * Emotional comfort * Ethnic heritage or tradition * Habit * Social interactions * Availability * Convenience * Economy * Positive and negative associations (happy, occasions, sickness after eating, used as punishment or reward, etc.) * Personal Values (political and environmental views, religious beliefs, etc.) * Body image * Health benefit (true or false knowledge) * Maintain life Why Should We Eat?

1 Cor 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God. (Share example of purchase of new Sports car.) When the tank get empty, what kind of fuel would you put in it? How would you determine what would be best? Sand? Water? Grape juice? Perhaps it would be safest to read the owner’s manual and determine what the creator of the automobile determined would be best for optimum functioning. How about the human mechanism? Perhaps it would also be best to find out what our Designer and Creator deemed best for the human mechanism to operate on. To do this, let us look back to the time of our creation: The Original Diet: (Can simple give summary, depending on time/translation)

Gen 1:27, 29 [27] So God created man in his own image, in the image of God created he him; male and female created he them. [29] And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat.

We were created in the image of God, given herbs bearing seed, trees with seeds for food. (grains, seeds, and fruit)

Gen 3:18 Thorns also and thistles shall it bring forth to thee; and thou shalt eat the herb of the field;

Herbs of the field added after sin (vegetables) Average lifespan ranged around 900-950 years before the flood (Gen 5:5, 8, 11, 14, 17, 20 etc.)

Gen 9:3-5 [3] Every moving thing that liveth shall be meat for you; even as the green herb have I given you all things. [4] But flesh with the life thereof, which is the blood thereof, shall ye not eat. [5] And surely your blood of your lives will I require; at the hand of every beast will I require it, and at the hand of man; at the hand of every man's brother will I require the life of man.

After the flood man was given permission to eat flesh—without blood!

Lifespan dropped dramatically in just a few generations after flood to now only ~ 70-80. (Gen. 11 Shem 600, Arpahaxed 438, Shelah 433, Eber 464, Peleg 239, Reu 239, Serug 230, Nahor 148, Terah 205, Abraham 175, Isaac 180. Was it related to diet? ****We are also told through the counsels of Inspiration that:

CD 17 The Creator of man has arranged the living machinery of our bodies. Every function is


wonderfully and wisely made. And God pledged Himself to keep this human machinery in healthful action if the human agent will obey His laws and cooperate with God. Every law governing the human machinery is to be considered just as truly divine in origin, in character, and in importance as the word of God. Every careless, inattentive action, any abuse put upon the Lord's wonderful mechanism, by disregarding His specified laws in the human habitation, is a violation of God's law. We may behold and admire the work of God in the natural world, but the human habitation is the most wonderful.

[SIN OF TAKING A COURSE WHICH NEEDLESSLY EXPENDS VITALITY OR BECLOUDS THE BRAIN--194]

CD 18 To keep the body in a healthy condition, in order that all parts of the living machinery may act harmoniously, should be a study of our life. The children of God cannot glorify Him with sickly bodies or dwarfed minds. Those who indulge in any species of intemperance, either in eating or drinking, waste their physical energies and weaken moral power.

CD 57 It is impossible for those who indulge the appetite to attain to Christian perfection.

****Perhaps, then it vitally important for us to discover what our Creator intended for us to eat. The study of nutrition uses scientific research in an endeavor to measure human nutritional requirements for:

Growth Maintenance and repair Activity Reproduction

Optimal nutrition requires:

Good decisions in food selection Basis in quality scientific research. All true science is compatible with the Word of God. Balance and variety in foods utilized over a period of time (not just sporadically) to promote

good health.

What are nutrients? Nutrients are substances used in your body to:

Produce energy Provide essential building blocks for all body’s needs and functions Protect the body from many chronic diseases

The six (6) essential classes of nutrients include:

Water Macronutrients (needed in larger quantities): carbohydrates, fats, protein Micronutrients (needed in small quantities): vitamins, minerals

Chemical Composition of Nutrients: ****May summarize in own words: Minerals (the simplest): Indestructible elements that help to facilitate chemical reactions. Each element is composed of identical atoms. For example, the iron remains iron if the food is raw or cooked, if it is the red blood cell, when the cell is broken down, and when the iron is lost from the body by excretion. It is defined by scientist as an inorganic nutrient because it contains no carbon.


Water (next simplest): Made of two elements–hydrogen and oxygen. Classified as an inorganic nutrient. Carbohydrate (more complex): A significant and efficient energy source (starches, sugars, fibers, and more). Classified as an organic compound since it contains carbon, as well as hydrogen and oxygen. They produce the least waste when used for energy. Fat (more complex): Moderate source of dietary energy, needed for production of hormones and absorption of vitamins A, D, E, and K. Found in cell walls. Helps store energy in the blood. Classified as an organic compound. Protein (more complex): Promotes growth, cellular repair, formation of DNA and enzymes, moderate energy production, and more. This organic compound contains carbon, hydrogen, and oxygen (like carbohydrates and fats), but also contains nitrogen and sometimes sulfur. Vitamins (more complex): Organic compounds needed in extremely small amounts for metabolic processes. Inspired Counsel

CD 15 Only one lease of life is granted us; and the inquiry with every one should be, "How can I invest my powers so that they may yield the greatest profit? How can I do most for the glory of God and the benefit of my fellow men?" For life is valuable only as it is used for the attainment of these ends. CD 20 Health is a treasure. Of all temporal possessions it is the most precious. Wealth, learning, and honor are dearly purchased at the loss of the vigor of health. None of these can secure happiness, if health is lacking. It is a terrible sin to abuse the health that God has given us; such abuses enfeeble us for life, and make us losers, even if we gain by such means any amount of education.

[EXAMPLES OF SUFFERING DUE TO DISREGARDING LIGHT--119, 204]

The world says: Eating a -Low carb -High fat -High protein diet will help you lose weight and sure they do… but it is all muscles that they are losing. The term used for this is called: Self-Cannibalism!

This is when the body breaks down its own protein in order to get glucose for energy… in turn it breaks down and destroy the muscles which is made up of protein.

Glucose is a simple carbohydrate [It is the form of energy that most cells use] It is stored in the form of glycogen in the liver and muscles.

Triglycerides also give us energy [Oils & Fats that are in the diet] It is stored in the adipose tissue or adipocytes, which are the cells.

Protein give us energy also There is no storage form of protein.

Brain cells (Nerves & Tissues),… Erythrocytes (Red Blood Cells) only use glucose for energy.


The basic unit in measuring energy = Calories

In the food there is chemical energy

Food is measured in KiloCalories 1 kCal is 1000 Calories

80 Cal in an apple is actually 80.000 Cal.

Where is the Energy stored?

The energy is stored in the bonds of Glucose: When the Salivary Amylase breaks down the bonds, it releases the energy.

Energy

Carbohydrate 4

Fat 9

Protein 4

NOTE: Alcohol contributes 7 kcalories per gram that can be used for energy, but it is not considered a nutrient because it interferes with the body’s growth, maintenance, and repair.

aFor those using kilojoules: 1

g carbohydrate =17kj;

1 g protein = 17kj; 1 g fat =

37kj; and 1 g alcohol = 29kj.

kCalorie Values of Energy

Nutrientsa

Table 1-2

Nutrients Energy (kcal/g)

9 kcal/g of Fat - 9 ÷ 416 = 10g of Fat? 4 kcal/g of Carb

BOOK: Peanut butter, smooth - 8g of Fat: 8x9 = 72 kcal Whole wheat - 46g of Carb: 46x4 = 184 kcal

Class Activity:

p. H-24 Peanut butter, smooth - 96 kcal

p. H-2 2 Whole wheat - 128 x2 = 256 kcal

p. H-48 1 tbsp Honey - 64 kcal

96+ 256+ 64 = 416 kcal


*The water-soluble vitamins are vitamin C and the 8 B vitamins: Thiamin Riboflavin Niacin Vitamins B6 and B12 Folate Biotin Pantothenic acid *The fat-soluble vitamins are Vitamins A, D, E, and K.

The Vitamins The vitamins are also organic, but they do not provide energy. Instead, they facilitate the release of energy from carbohydrate, fat, and protein and participate in numerous other activities throughout the body.

Each of the 13 different vitamins has its won special roles to play.* One vitamin enables the eyes to see in dim light, another helps protect the lungs from air pollution, and still another helps make the sex hormones—among other things. When you cut yourself, one vitamin helps stop the bleeding and another helps repair the skin.

Vitamins busily help replace old red blood cells and the lining of the digestive tract. Almost every action in the body requires the assistance of vitamins.

Vitamins can function only if they are intact, but because they are complex organic molecules, they are vulnerable to destruction by heat, light, and chemical agents. This is why the body handles them carefully, and why nutrition-wise cooks do, too. The strategies of cooking vegetables at moderate temperatures for short times and using small amounts of water help to preserve the vitamins.

The Minerals

In the body, some minerals are put together in orderly arrays in such structures as bones and teeth. Minerals are also found in the fluids of the body, which influences fluid properties. Whatever their roles, minerals do not yield energy.

Only 16 minerals are known to be essential in human nutrition. **Others are being studied to determine whether they play significant roles in the human body. Still other minerals are environmental contaminants that displace the nutrient minerals from their workplaces in the body, disrupting body functions.

Because minerals are inorganic, they are indestructible and need not be handled with the special care that vitamins require. Minerals can, however, be bound by substances that interfere with the body’s ability to absorb them. They can also be lost during food-refining processes or during cooking when the leach into water that is discarded.

**The major minerals are: Calcium Phosphorus Potassium Sodium Chloride Magnesium Sulfate

**The trace minerals are: Iron Iodine Zinc Chromium Selenium Fluoride Molybdenum Copper manganese


Vitamins A D E K can be destroyed because they’re Organic (Containing Carbon) by heating objects.

Minerals are inorganic/indestructible but they can be discarded when they leach into cooking water or through the refining process.

Also phytates (molecules) are bound to the minerals which when it is cooked, opens up and releases the minerals.

Only certain foods are to be eaten raw… others need to be cooked in order for the minerals to be released because we cannot digest phytates therefore it goes out into the stool along with the minerals.

Steaming is better [For a Short-time].

Water Water, indispensable and abundant, provides the environment in which nearly all the body’s activities are conducted. It participates in many metabolic reactions and supplies the medium for transporting vital materials to cells and carrying waste products away from them. Water is discussed fully in Chapter 12, but it is mentioned in every chapter. If you watch for it, you cannot help but be impressed by water’s participation in all life processes.

Without exaggeration, nutrients provide the physical and metabolic basis for nearly all that we are and all that we do. The next section introduces the science of nutrition with emphasis on the research methods scientists have used in uncovering the wonders of nutrition.

PHS 07.01.05

Foods provide nutrients--substances that support the growth, maintenance, and repair of the body’s tissues. The six classes of nutrients include:

Carbohydrates Lipids (fats) Proteins Vitamins Minerals Water

Foods rich in the energy-yielding nutrients (carbohydrates, fats, and proteins) provide the major materials for building the body’s tissues and yield energy for the body’s use or storage. Energy is measured in kcalories. Vitamins, minerals, and water facilitate a variety of activities in the body.

IN SUMMARY

Vitamins: organic, essential nutrients required in small amounts by the body for health. Minerals: inorganic elements. Some minerals are essential nutrients required in small amounts by the body for health.


Nu

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Estimated Average Requirement (EAR)

Daily requirement for nutrient X (units/day)

EAR RDA

60 70 Daily requirement for nutrient X (units/day)

Nu

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[EAR] - Minimum amount that will cover half [50%] of the needs of the population.

So they make - RDA = Eg. If you have 90 mlg of nutrient X only 40 mlg they will receive. [They double the EAR so the rest will receive 90% as well.]

[AI] - Base on Scientific judgment/observation and not research just because a certain group of people is doing ok with this amount.

[UL] - Going over the RDA… Eg. 90 mlg is the limit… going over this into 3000 mlg; you will go into toxic level.

Dietary Reference Intakes

Using the results of thousands of research studies, nutrition experts have produced a set of standards that define the amounts of energy, nutrients, other dietary components, and physical activity that best support health. These recommendations are called Dietary Reference Intakes (DRI), and they reflect the collaborative efforts of researchers in both the United States and Canada. *8 The inside front covers of this book provide a handy reference for DRI values.

20 30 40 50 60 70 20 30 40 50

Each square in the graph above represents a person with unique nutritional requirements. (The text discusses three of these people--A, B, and C.) Some people require only a small amount of nutrient X and some require a lot. Most people, however, fall somewhere in the middle. This amount that covers half of the population is called the Estimated Average requirement (EAR) and is represented here by the red line.

Estimated Average Requirements (EAR) and Recommended Dietary Allowances (RDA) Compared Figure 1-5

B A

C B A

C

The Recommended Dietary Allowance (RDA) for a nutrient (shown here in purple) is set well above the EAR, covering about 98% of the population.


The RDA or AI for a given nutrient represents a point that lies within a range of appropriate and reasonable intakes between toxicity and deficiency. Both of these recommendations are high enough to provide reserves in times of short-term dietary inadequacies, but not so high as to approach toxicity. Nutrient intakes above or below this range may be equally harmful.

Dietary Reference Intakes (DRI): a set of nutrient intake values for healthy people in the United States and Canada. These values are used for planning and assessing diets and include:

• Estimated Average Requirements (EAR)

• Recommended Dietary Allowances (RDA)

• Adequate Intakes (AI)

• Tolerable Upper Intake Levels (UL)

requirement: the lowest continuing intake of a nutrient that will maintain a specified criterion of adequacy.

Estimated Average Requirement (EAR): the average daily amount of a nutrient that will maintain a specific biochemical or physiological function in half the healthy people of a given age and gender group.

Recommended Dietary Allowance (RDA): the average daily amount of a nutrient considered adequate to meet the known nutrient needs of practically all healthy people; a goal for dietary intake by individuals.

deficient: the amount of a nutrient below which almost all healthy people can be expected, over time, to experience deficiency symptoms.

Adequate Intake (AI): the average daily amount of a nutrient that appears sufficient to maintain a specified criterion; a value used as a guide for nutrient intake when an RDA cannot be determined.


Intak

e

Safety

Danger

RDA

Inaccura

te

View

Danger of

Toxicity

Danger

of

Deficiency

Marginal

Safety

Marginal

Accurate

View

Tolerable Upper Intake Level

RDA or AI

Estimated Average Requirement

Tolerable Upper Intake Level (UL): the maximum daily amount of a nutrient that appear safe for most healthy people and beyond which here is an increased risk of adverse health effects.

Estimated Energy Requirement (EER): the average dietary energy intake that maintains energy balance and good health in a person of a given age, gender, weight, height, and level of physical activity.

Acceptable Macronutrient Distribution Ranges (AMDR): ranges of intakes for the energy nutrients that provide adequate energy and nutrients and reduce the risk of chronic diseases.

They apply to healthy people!

They are not minimum optimal requirements…. Standards are to be met though the diet not supplements.


Nutrition Assessment of Individuals

Each of these methods involves collecting data in various ways and interpreting each finding in relation to the others to create a total picture.

Historical Information: One step in evaluating nutrition status is to obtain information about a person’s history with respect to health status, socioeconomic status, drug use, and diet. The health history reflects a person’s medical record and may reveal a disease that interferes with the person’s ability to eat or the body’s use of nutrients.

The person’s family history of major diseases is also noteworthy, especially for conditions such as heart disease that have a genetic tendency to run in families. Economic circumstances may show a financial inability to buy foods or inadequate kitchen facilities in which to prepare them.

Social factors such as marital status, ethnic background, and educational level also influence food choices and nutrition status. A drug history, including all prescribed and over-the-counter medications as well as illegal substances, may highlight possible interactions that lead to nutrient deficiencies.

Malnutrition: any condition caused by excess or deficient food energy or nutrient intake or by an imbalance of nutrients.

mal = bad

Undernutrition: deficient energy or nutrients.

Overnutrition: excess energy or nutrients.

Nutrition assessment: a comprehensive analysis of a person’s nutrition status that uses health, socioeconomic, drug, and diet histories; anthropometric measurements; physical examinations; and laboratory tests.

To prepare a nutrition assessment, a registered dietitian or other trained health care professional uses:

Historical information

Anthropometric data

Physical examinations

Laboratory tests

When assessing…. The goal is to uncover early signs of malnutrition before Overt symptoms appear and Covert symptoms as well.

Overt: open/symptoms or signs that you can see.

Covert: hidden/cannot see them. Sit and Interview [Historical] -- Diet (breakfast; lunch & supper)…etc.

Health problems…. Personally or in the family (stroke; diabetes & heart disease)

Social economic status (not enough money to buy nutritious food, only process food)… or not enough money to buy gas to cook.

Above all should be the 8 Laws of Health, which is the best Historical Information!

[Anthropometric Data] -- Checking the measurement changes of a person whether it is progressive negatively or positively… Comparing with previous measurement.

[Physical Examination] -- Examining every part of the body… Eg. hair, skin & nails. (Every part of the body can be inspected looking for Overt signs.)

[Laboratory Tests] -- Analyzing samples of body fluids to compare results… ?


A diet history that examines a person’s intake of foods, beverages, and supplements may reveal either a surplus or inadequacy of nutrients or energy. To take a diet history, the assessor collects data about the foods a person eats. The data may be collected by recording the foods the person has eaten over a period of 24 hours, three days, or a week or more or by asking what foods the person typically eats and how much of each.

The days in the record must be fairly typical of the person’s diet, and portion sizes must be recorded accurately. To determine the amounts of nutrients consumed, the assessor usually enters the foods and their portion sizes into a computer usually a diet analysis program. This step can also be done manually by looking up each food in a table of food composition.

The assessor then compares the calculated nutrient intakes with the DRI to determine the probability of adequacy. Alternatively, the diet history might be compared against standards such as the USDA Food Guide or Dietary Guidelines.

An estimate of energy and nutrient intakes from a diet history, when combined with other sources of information, can help confirm or rule out the possibility of suspected nutrition problems.

A sufficient intake of a nutrient does not guarantee adequacy, and an insufficient intake does not always indicate a deficiency. Such findings, however, warn of possible problems.

Anthropometric Data: A second technique that may help to reveal nutrition problems is taking anthropometric measures such as height and weight. The assessor compares a person’s measurements with standards specific for gender and age or with previous measures on the same individual.

Measurements taken periodically and compared with previous measurements reveal patterns and indicate trends in a person’s overall nutrition status, but they provide little information about specific nutrients. Instead, measurements out of line with expectations may reveal such problems as growth failure in children, wasting or swelling of body tissues in adults, and obesity--conditions that my reflect energy or nutrient deficiencies or excesses.

Physical Examinations: A third nutrition assessment technique is a physical examination looking for clues to poor nutrition status. Every part of the body that can be inspected may offer such clues: the hair, eyes, skin, posture, tongue, fingernails, and others.

The examination requires skill because many physical signs reflect more than one nutrient deficiency or toxicity--or even nonnutrition conditions.

Like the other assessment techniques, a physical examination alone does not yield firm conclusions. Instead, physical examinations reveal possible imbalances that must be confirmed by other assessment techniques, or they confirm results from other assessment measures.

Laboratory Tests: A fourth way to detect a developing deficiency, imbalance, or toxicity is to take samples of blood or urine, analyze them in the laboratory, and compare the results with normal values for a similar population. u A goal of nutrition assessment is to uncover early signs of malnutrition before symptoms appear, and laboratory tests are most useful for this purpose. In additions, they can confirm suspicions raised by other assessment methods.

Internal changes precede outward signs of deficiencies. However, outward signs of sickness need not appear before a person takes corrective measures. Laboratory tests can help determine nutrient status in the early states.

Stages in the Development of a Nutrient Deficiency

Figure 1-8


Iron, for Example: The mineral iron can be used to illustrate the stages in the development of a nutrient deficiency and the assessment techniques useful in detecting them. The overt, or outward, signs of an iron deficiency appear at the end of a long sequence of events.

First, the body has too little iron--either because iron is lacking in the person’s body doesn’t absorb enough, excretes too much, or uses iron inefficiently (a secondary deficiency). A diet history provides clues to primary deficiencies; a health history provides clues to secondary deficiencies.

Next, the body begins to use up its stores of iron. At this stage, the deficiency might be described as subclinical. It exists as a covert condition, and although it might be detected by laboratory tests, no outward signs are apparent.

Finally, the body’s iron stores are exhausted. Now, it cannot make enough iron-containing red blood cells to replace those that are aging and dying. Iron is needed in red blood cells to carry oxygen to all the body’s tissues.

When iron is lacking, fewer red blood cells are made, the new ones are pale and small, and every part of the body feels the effects of oxygen shortage. Now the overt symptoms of deficiency appear-- weakness, fatigue, pallor, and headaches, reflecting the iron-deficient state of the blood. A physical examination will reveal these symptoms.

Primary deficiency caused by inadequate diet or

Secondary deficiency caused by Problem inside the body

Declining nutrient stores (subclinical)

and Abnormal functions inside the body

(covert)

Physical (overt) signs And symptoms

Diet history

Health history

Laboratory tests

Physical examination and anthropometric measures

WHAT HAPPENS IN THE BODY

WHICH ASSESSMENT METHODS REVEAL CHANGES


How well you nourish yourself does not depend on the selection of any one food. Instead, it depends on the selection of may different foods at numerous meals over days, months, and years. Diet-planning principles and dietary guidelines are key concepts to keep in mind whenever you are selecting foods--whether shopping at the grocery store, choosing from a restaurant menu, or preparing a home-cooked meal.

Diet-Planning Principles

Diet planners have developed several ways to select foods. Whatever plan or combination of plans they sue, though, they keep in mind the 6 basic diet-planning principles: u

Adequacy

Balance

kCalorie (energy) control

Nutrient Density

Moderation

Variety

Adequacy: Adequacy means that the diet provides sufficient energy and enough of all the nutrients to meet the needs of healthy people. Take the essential nutrient iron, for example. Because the body loses some iron each day, people have to replace it by eating foods that contain iron.

A person whose diet fails to provide enough iron-rich foods may develop the symptoms of iron-deficiency anemia: the person may feel weak, tired, and listless; have frequent headaches; and find that even the smallest amount of muscular work brings disabling fatigue.

To prevent these deficiency symptoms, a person must include foods that supply adequate iron. Balance: The art of balancing the diet involves consuming enough--but not too much--of each type of food. The essential minerals calcium and iron, taken together, illustrate the importance of dietary balance.

Meats, fish, and poultry are rich in iron but poor in calcium. Conversely, milk and milk products are rich in calcium but poor in iron. Use some meat or meat alternates for iron; use some milk and milk products for calcium; and save some space for other foods, too, because a diet consisting of milk and meat alone would not be adequate. u For the other nutrients, people need whole grains, vegetables, and fruits.

Adequacy (dietary): providing all the essential nutrients, fiber, and energy in amounts sufficient to maintain health.

Position Statement It is the position of the American Dietetic Associations & Dieticians of Canada that appropriately planned vegetarian diets are healthful, nutritional adequate, and provides health benefits in the prevention and treatment of certain disease.

Overt (oh-VERT): out in the open and easy to observe.

ouvrir = to open

Primary deficiency: a nutrient deficiency caused by inadequate dietary intake of a nutrient.

Secondary deficiency: a nutrient deficiency caused by something other than an inadequate intake such as a disease condition or drug interaction that reduces absorption, accelerates use, hastens excretion, or destroys the nutrient.

Subclinical deficiency: a deficiency in the early stages, before the outward signs have appeared.

Covert (KOH-vert): hidden, as if under covers.

couvrir = to cover


kCalorie (Energy) Control: Designing an adequate diet without overeating requires careful planning. Once again, balance plays a key role. The amount of energy coming into the body from foods should balance with the amount of energy being used by the body to sustain its metabolic and physical activities.

Upsetting this balance leads to gains or losses in body weight. The discussion of energy balance and weight control in Chapters 8 and 9 examines this issue in more detail, but the key to kcalorie control is to select foods of high nutrient density. Nutrient Density: To eat well without overeating, select foods that deliver the most nutrients for the least food energy. Consider foods containing calcium, for example. You can get about 300 milligrams of calcium from either 1½ ounces of cheddar cheese or 1 cup of fat-free milk, but the cheese delivers about twice as much food energy (kcalories) as the milk. The fat-free milk, then, is twice as calcium dense as the cheddar cheese; it offers the same amount of calcium for half the kcalories. Bothfoods are excellent choices for adequacy’s sake alone, but to achieve adequacy while controlling kcalories, u the fat-free milk is the better choice. Just like a person who has to pay for rent, food, clothes, and tuition on a limited budge, we have to obtain iron, calcium, and all the other essential nutrients on a limited energy allowance. Success depends on getting many nutrients for each kcalorie “dollar.” For example, a can of cola and a handful of grapes may both provide about the same number of kcalories, but the grapes deliver many more nutrients. A person who makes nutrient-dense choices, such as fruit instead of cola, can meet daily nutrient needs on a lower energy budget.

Such choices support good health. Foods that are notably low in nutrient density--such as potato chips, candy, and colas--are sometimes called empty-kcalorie foods. The kcalories these foods provide are called “empty” because they deliver energy (from sugar, fat, or both) with little, or no. protein, vitamins, or minerals. Moderation: Foods rich in fat and sugar provide enjoyment and energy but relatively few nutrients. In addition, they promote weight gain when eaten in excess. A person practicing moderation u eats such foods only on occasion and regularly selects foods low in solid fats and added sugars, a practice that automatically improves nutrient density.

Returning to the example of cheddar cheese versus fat-free milk, the fat-free milk not only offers the same amount of calcium for less energy, but it also contains far less fat than the cheese. Variety: A diet may have all of the virtues just described and still lack variety, if a person eats the same foods day after day. People should select foods from each of the food groups daily and vary their choices within each food group from day to day for several reasons.

First, different foods within the same group contain different arrays of nutrients. Among the fruits, for example, strawberries are especially rich in vitamin c while apricots are rich in vitamin A.

Balance (dietary): providing foods in proportion to each other and in proportion to the body’s needs.

kcalorie (energy) control: management of food energy intake.

Nutrient density: a measure of the nutrients a food provides relative to the energy it provides. The more nutrients and the fewer kcalories, the higher the nutrient density.


Variety improves nutrient adequacy.1

Second, no food is guaranteed entirely free of substances that, in excess, could be harmful. The strawberries might contain trace amounts of one contaminant, the apricots another. By alternating fruit choices, a person will ingest very little of either contaminant.

Third, as the adage goes, variety is the spice of life. A person who eats beans frequently can enjoy pinto beans in Mexican burritos today, garbanzo beans in Greek salad tomorrow, and baked beans with barbecued chicken on the weekend. Eating nutritious meals need never be boring.

Consume a variety of nutrient-dense foods and beverages within and among the basic food groups; limit intakes of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.

Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as

Bioavailability of Calcium from Selected Foods Figure 12-15

>50% Absorbed

Cauliflower, watercress, Brussels sprouts, rutabaga, kale, mustard greens, bok choy, broccoli, turnip greens

≈30% Absorbed

Milk, calcium-fortifies soymilk, calcium-set tofu, cheese, yogurt, calcium-fortified foods and beverages

≈20% Absorbed

Almonds, sesame seeds, pinto beans, sweet potatoes

≈5% Absorbed

Spinach, rhubarb, Swiss chard

Child Guidance - p. 391

Counsels on Diet & Food - p. 406; 112; 188

Key Recommendations of the Dietary Guidelines for Americans 2005

Table 2-1

Adequate Nutrients within Energy Needs


the USDA Food guide [p. 41-47]

Weight Management To maintain body weight in a healthy range, balance kcalories fro foods and beverages with

kcalories expended.

To prevent gradual weight gain over time, make small decreases in food and beverage kcalories and increase physical activity.

Physical Activity

Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.

Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

Food groups to Encourage

Consume a sufficient amount of fruits, vegetables, milk and milk products, and whole grains while staying within energy needs.

Select a variety of fruits and vegetables each day, including selections from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week. Make at least half of the grain selections whole grains. Select fat-free or low-fat milk products.

Fats

Consume less than 10% of kcalories from saturated fats and less than 300 milligrams of cholesterol per day, and keep trans fats consumption as low as possible.

Keep total fat intake between 20 and 35% of kcalories; choose from mostly polyunsaturated and monounsaturated fat sources such as fish, nuts, and vegetable oils.

Select and prepare foods that are lean, low fat, or fat-free and low in saturated and/or trans fats.

Carbohydrates

Choose fiber-rich fruits, vegetables, and whole grains often.

Choose and prepare foods and beverages with little added sugars

Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar and starch-containing foods and beverages less frequently.

Sodium and Potassium

Choose and prepare foods with little salt (less than 2300 milligrams sodium or approximately teaspoon salt daily). At the same time, consume potassium-rich foods, such as frits and vegetables.

Alcoholic Beverages


Those who choose to drink alcoholic beverages should do so sensibly and in moderation (up to one drink per day for women and up to two drinks per day for men).

Some individuals should not consume alcoholic beverages.

Food Safety

To avoid microbial foodborne illness, keep foods safe: clean hands, food contact surfaces, and fruits and vegetables; separate raw, cooked, and read-to-eat foods; cook foods to a safe internal temperature; chill perishable food promptly; and defrost food properly.

Avoid unpasteurized milk and products made from it; raw or undercooked eggs, meat, poultry, fish, and shellfish; unpasteurized juices; raw sprouts.

NOTE: these guidelines are intended for adults and healthy children ages 2 and older. SOURCE: The Dietary Guidelines for Americans 2005, available at

www.healthierus.gov/dietaryguidleines.

Diet-Planning Guides p41

To plan a diet that achieves all of the dietary ideals just outline, a person needs tools as well as knowledge. Among the most widely used tools for diet planning are food group plans that build a diet from clusters of foods that are similar in nutrient content.

Thus each group represents a set of nutrients that differs somewhat from the nutrients supplied by the other groups. Selecting foods from each of the groups eases the task of creating an adequate and balanced diet.

u Five food groups:

Fruits

Vegetables

Grains

Meat and legumes Milk

Food group plan: diet-planning tools that sort foods into groups based on nutrient content and then specify that people should eat certain amounts of foods from each group.

Diet-Planning guide is simply 5 cluster of food group that are similar in origin and nutrient content.

USDA Food Guide, 2005 Figure 2-1

Key:

Foods generally high in nutrient density (choose most often)

Foods lower in nutrient density (limit selections)


FRUITS

Consume a variety of fruits and no more than on-third of the recommended intake as fruit juice.

These foods contribute folate, vitamin A, vitamin C, potassium, and fiber.

Apples, apricots, avocados, bananas, blueberries, cantaloupe, cherries, grapefruit, grapes, guava, kiwi, mango, oranges, papaya, peaches, pears, pineapples, plums, raspberries, strawberries, watermelon; dried fruit (dates, figs, raisins); unsweetened juices.

Canned or frozen fruit in syrup; juices, punches, ades, and fruit drinks with added sugars; fried plantains.

½ c fruit is equivalent to ½ c

fresh, frozen, or canned fruit; 1

small fruit; ¼ c dried fruit; ½ c

fruit juice.

VEGETABLES

Choose a variety of vegetables from all five subgroups several times a week. These foods contribute folate, vitamin A, vitamin C, vitamin K, vitamin E, magnesium, potassium, and fiber.

Dark green vegetables: Broccoli and leafy greens such as arugula, beet greens, bok choy, collard greens, kale, mustard greens, romaine lettuce, spinach, and turnip greens.

Orange and deep yellow vegetables: carrots, carrot juice, pumpkin, sweet potatoes, and winter squash (acorn, butternut).

Legumes: Black beans, black-eyed peas, garbanzo beans (chickpeas), kidney beans, lentils, navy beans, pinto beans, soybeans and soy products such as tofu, and split peas.

Starchy vegetables: Cassava, corn, green peas, hominy, lima beans, and potatoes.

Other vegetables: Artichokes, asparagus, bamboo shoots, bean sprouts, beets, Brussels sprouts, cabbages, cactus, cauliflower, celery, cucumbers, eggplant, green beans, iceberg lettuce, mushrooms, okra, onions, peppers, seaweed, snow peas, tomatoes, vegetable juices, zucchini.

Baked beans, candied sweet potatoes, coleslaw, French fries, potato salad, refried beans, scalloped potatoes, tempura vegetables.

½ c vegetables is equivalent to ½ cup-up raw or

cooked vegetables; ½ c cooked legumes; ½ c vegetable

juice; 1 c raw, leafy greens.



GRAINS

Make at lest half of the grain selections whole grains. These foods contribute folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, and fiber.

Whole grains (amaranth, barley, brown rice, buckwheat, bulgur, millet, oats, quinoa, rye, wheat) and whole-grain, low-fat breads, cereals, crackers, and pastas; popcorn.

Enriched bagels, breads, cereals, pastas (couscous, macaroni, spaghetti), pretzels, rice, rolls, tortillas.

Biscuits, cakes, cookies, cornbread, crackers, croissants, doughnuts, French toast, friend rice, granola, muffins, pancakes, pastries, pies, presweetened cereals, taco shells, waffles.

1 oz grains is equivalent to 1

slice bread; ½ c cooked rice,

pasta, or cereal; 1 oz dry pasta

or rice; 1 c ready-to-eat cereal;

3 c popped popcorn.

MEAT, POULTRY, FISH, LEGUMES, EGGS, AND NUTS

Make lean or low-fat choices. Prepare them with little, or no, added fat.

Meat, poultry, fish, and eggs contribute protein, niacin, thiamin, vitamin B6, vitamin B12, iron, magnesium, potassium, and zinc; legumes and nuts are notable for their protein, folate, thiamin, vitamin E, iron, magnesium, potassium, zinc, and fiber.

Poultry (no skin), fish, shellfish, legumes, eggs, lean meat (fat-trimmed beef, game, ham, lamb, pork); low-fat tofu, tempeh, peanut butter, nuts (almonds, filberts, peanuts, pistachios, walnuts) or seeds (flaxseeds, pumpkin seeds, sunflower seeds).

Bacon; baked beans; fried meat, fish, poultry, eggs, or tofu; refried beans; ground beef; hot dogs; luncheon meats; marbled steaks; poultry with skin; sausages; spare ribs.

1 oz meat is equivalent to 1 oz cooked lean meat, poultry, or fish; 1 egg; ¼ c cooked legumes or tofu; 1 tbs peanut butter; ½ oz nuts or seeds.



MILK, YOGURT, AND CHEESE

Make fat-free or low-fat choices. Choose lactose-free products or other calcium-rich foods if you don’t consume milk.

These foods contribute protein, riboflavin, vitamin B12, calcium, magnesium, potassium, and, when fortified, vitamin A and vitamin D.

Fat-free milk and fat-free milk products such as buttermilk, cheeses, cottage cheese, yogurt; fat-free fortified soymilk.

1% low-fat milk, 2% reduced-fat milk, and whole milk; low-fat, reduced-fat, and whole-milk products such as cheeses, cottage cheese, and yogurt; milk products with added sugars such as chocolate milk, custard, ice cream, ice milk, milk shakes, pudding, sherbet; fortified soy milk.

1 c milk is equivalent to 1 c fat-

free milk or yogurt; 1½ oz fat-free

natural cheese; 2 oz fat-free

processed cheese.


OILS

Select the recommended amounts of oils from among these sources.

These foods contribute vitamin E and essential fatty acids along with abundant kcalories.

Liquid vegetable oils such as canola, corn, flaxseed, nut, olive, peanut, safflower, sesame, soybean, and sunflower oils; mayonnaise, oil-based salad dressing, soft trans-free margarine.

Unsaturated oils that occur naturally in foods such as avocados, fatty fish, nuts, olives, seeds (flaxseeds, sesame seeds), and shellfish.

1 tsp oil is equivalent to 1 tbs low-

fat mayonnaise; 2 tbs light salad

dressing; 1 tsp vegetable oil; 1 tsp

soft margarine.

SOLID FATS AND ADDED SUGARS

Limit intakes of food and beverages with solid fats and added sugars.

Solid fats deliver saturated fat and

Liquid vegetable oils such as canola, corn, flaxseed, nut, olive, peanut, safflower, sesame, soybean, and sunflower oils; mayonnaise, oil-based salad dressing, soft trans-free margarine.

Unsaturated oils that occur naturally in foods such as avocados, fatty fish, nuts, olives, seeds (flaxseeds, sesame seeds), and shellfish.

1 tsp oil is equivalent to 1 tbs low-

fat mayonnaise; 2 tbs light salad

dressing; 1 tsp vegetable oil; 1 tsp

soft margarine.


Food Choices Functional Food: Foods that provide health benefits beyond their nutrient contributions… (p5).

Phytochemicals: Nonnutrient compounds found in plant-derived foods that have a biological activity in the body (p5).

Counsels on Diet & Food - p. 63

Positive or Negative associations

Emotional comfort

Values [religious - save the earth, etc]

Self-image, etc If you want to lose weight, make a pledge if you need to, that everything you put in your mouth will be nutritious. Food Choices – People decide what to eat, when to eat, and even whether to eat in highly personal ways, often based on behavioral or social motives rather than on an awareness of nutrition’s importance to health. Personal Preference: As you might expect, the number one reason people choose foods is taste--they like certain flavors. Two widely shared preferences are for the sweetness of sugar and the savoriness of salt. Liking high-fat foods also appears to be a universally common preference. Other preferences might be for the hot peppers common in Mexican cooking or the curry spices of Indian cuisine. Some research suggests that genetics may influence people’s food preferences. Habit: People sometimes select foods out of habit. They eat cereal every morning, for example, simply because they have always eaten cereal for breakfast. Eating a familiar food and not having to make any decisions can be comforting. Ethnic Heritage or Tradition: Among the strongest influences on food choices are ethnic heritage and tradition. People eat the foods they grew up eating. Every country, and in fact ever region of a country, has its own typical foods and ways of combining tem into meals. The “American diet” includes many ethnic foods from various countries, all adding variety to the diet. This is most evident when eating out: 60 percent of U.S. restaurants (excluding fast-food places) have an ethnic emphasis, most commonly Chinese, Italian, or Mexican. Social Interactions: Most people enjoy companionship while eating. It’s fun to go out with friends for pizza or ice cream. Meals are social events, and sharing food is part of hospitality. Social customs invite people to accept food or drink offered by a host or shared by a group.

Functional Foods: foods that contain physiologically active compounds that provide health benefits beyond their nutrient contributions; sometimes called designer foods or nutraceuticals. Phytochemicals: nonnutrient compounds found in plant-derived foods that have biological activity in the body. Phyto = plant


Availability, Convenience, and Economy: People eat foods that are accessible, quick and easy to prepare, and within their financial means. Today’s consumers value convenience and are willing to spend more than half of their food budget on meals that require little, if any, further preparation. They frequently eat out, bring home ready-to-eat meals, or have food delivered. Even when they venture into the kitchen, they want to prepare a meal in 15 to 20 minutes, using less than half dozen ingredients--and those “ingredients” are often semi prepared foods, such as canned soups. This emphasis on convenience limits food choices to the selections offered on menus and products designed for quick preparation. Whether decisions based on convenience meet a person’s nutrition needs depends on the choices made. Eating a banana or a candy bar may be equally convenient, but the fruit offers more vitamins and minerals and less sugar and fat. Positive and Negative Associations: People tend to like particular foods associated with happy occasions--such as hot dogs at ball games or cake and ice cream @ birthday parties. By the same token, people can develop aversions and dislike foods that they ate when they felt sick or that were forced on them. By using foods as rewards or punishments, parents may inadvertently teach their children to like and dislike certain foods. Emotional Comfort: Some people cannot eat when they are emotionally upset. Others may eat in response to a variety of emotional stimuli--for example, to relieve boredom or depression or to calm anxiety. A depressed person may choose to eat rather than to call a friend. A person who has returned home from an exciting evening out may unwind with a late-night snack. These people may find emotional comfort, in part, because foods can influence the brain’s chemistry and the mind’s response. Carbohydrates and alcohol, for example, tend to calm, whereas proteins and caffeine are more likely to activate. Eating in response to emotions can easily lead to overeating and obesity, but it may be appropriate at times. For example, sharing food at times of bereavement serves both the giver’s need to provide comfort and the receiver’s need to be cared for and to interact with others, as well as to take nourishment. Values: Food choices may reflect people’s religious beliefs, political views, or environmental concerns. For example, many Christians forgo meat during Lent (the period prior to Easter), Jewish law includes an extensive set of dietary rules that govern the use of foods derived from animals, and Muslims fast between sunrise and sunset during Ramadan (the ninth month of the Islamic calendar). A concerned consumer may boycott fruit picked by migrant workers who have been exploited. People may buy vegetables from local farmers to save the fuel and environmental costs of foods shipped in from far way. They may also select foods packaged in containers that can be reused or recycled. Some consumers accept or reject foods that have been irradiated or genetically modified, depending on their approval of these processes. Body Weight and Image: Sometimes people select certain foods and supplements that they believe will improve their physical appearance and avoid those they believe might be detrimental. Such decisions can be beneficial when based on sound nutrition and fitness knowledge, but decisions based on fads or carried to extremes undermine good health, as pointed out in later discussions of eating disorders and dietary supplements commonly used by athletes. Nutrition and Health Benefits: Finally, of course, many consumers make food choices that will


benefit health. Food manufacturers and restaurant chefs have responded to scientific findings linking health with nutrition by offering an abundant selection of health-promoting foods and beverages. Foods that provide health benefits beyond their nutrient contributions are called functional foods. Whole foods--as natural and familiar as oatmeal or tomatoes--are the simplest functional foods. In other cases, foods have been modified to provide health benefits, perhaps by lowering the fat contents. In still other cases, manufacturers have fortified foods by adding nutrients or phytochemicals that provide health benefits. Examples of these functional foods include orange juice fortified with calcium to help build strong bones and margarine made with a plant sterol that lowers blood cholesterol. Consumers typically welcome new foods into their diets, provided that these foods are reasonably priced, clearly labeled, easy to find in the grocery store, and convenient to prepare. These foods must also taste good--as good as the traditional choices. Of course, a person need not eat any of these “special” foods to enjoy a healthy diet; many “regular” foods provide numerous health benefits as well. In fact, “regular” foods such as whole grains; vegetables and legumes; fruits; meats, fish, and poultry; and milk products are among the healthiest choices a person can make. Counsels on Diet & Food - p. 55 - “God cannot … and body”

Eg: Butter with Omega 3 …Sweet drinks with Ginseng/Echinacea … Candy with Gotukola (p5) Unanswered Questions (p472). To achieve a desired health effect, which is the better choice: To eat a food designed to affect some body function or simply to adjust the diet? Does it make more sense to use a margarine enhanced with a phytosterol that lowers blood cholesterol or simply to limit the amount of butter eaten?* Is it smarter to eat eggs enriched with omega-3 fatty acids or to restrict egg consumption? Might functional foods offer a sensible solution for improving our nation’s health--if done correctly? Perhaps so, but the problem is that the food industry is moving too fast for either scientist or the Food and Drug Administration to keep up. Consumers were able to buy soup with St. John’s wort that claimed to enhance mood and fruit juice with Echinacea that was supposed to fight colds while scientists were still conducting their studies on these ingredients. * Margarine products that lower blood cholesterol contain either sterol esters from vegetable oils, soybeans, and corn or stanol esters from wood pulp. Counsels on Diet & Food - p. 63 - “If ever … to heaven”

Isaiah 55:2

Wherefore do ye spend money for that which is not bread? and your labour for that which satisfieth not? hearken diligently unto me, and eat ye that which is good, and let your soul delight itself in fatness.

Functional foods may include whole foods, modified foods, or fortified foods.


Phytochemicals (p5). What is phytochemical: Beta-carotene is a phytochemical [but the body uses it to make Vit. A]. So now they call it phytonutrient because it is a phytochemical and nutrient (Vit. C) also.(Phytochemical are generally nonnutrient)

The ellagic acid of strawberries may inhibit certain types of cancer.

Broccoli and broccoli sprouts contain an abundance of the cancer-fighting phytochemical sulforaphane + indoles.

An apple a day--rich in flavonoids--may protect against lung cancer.

Garlic, with its abundant organosulfur compounds, may lower blood cholesterol and protect against stomach cancer.

The phytochemical resveratrol found in grapes (and nuts) protects against cancer by inhibiting cell growth and against heart disease by limiting clot formation and inflammation.

The monoterpenes of citrus fruits (and cherries) may inhibit cancer growth.

The flavonoids in black tea may protect against heart disease, whereas those in green tea may defend against cancer.

The flavonoids in cocoa and chocolate defend against oxidation and reduce the tendency of blood to clot.

Spinach and other colorful vegetables contain the carotenoids lutein and zeaxanthin, which help protect the eyes against macular degeneration.

Flaxseed, the richest source of lignans, may prevent the spread

of cancer.

Blueberries, a rich source of flavonoids, improve memory in animals.

Tomatoes, with their abundant lycopene, may defend against cancer by protecting DNA from oxidative damage.

The phytoestrogens of soybeans seem to starve cancer cells and inhibit tumor growth; the phytosterols may lower blood cholesterol and protect

Figure 1-

1

An Array of Phytochemicals in a variety of Fruits and Vegetables


Elements in the Six Classes of Nutrients Table 1-1

The human body is made of compounds similar to those found in foods - mostly water (60 percent) and some fat (13 to 21 percent for young men, 23 to 31 percent for young women), with carbohydrate, protein, vitamins, minerals, and other minor constituents making up the remainder. Ministry of Healing - p. 295 [Why do we eat] - “Our bodies … and tissue” Chemical Composition of Nutrients: The simplest of the nutrients are the minerals. Each mineral is a chemical element; it atoms are all alike. As a result, its identity never changes. For examples, iron may have different electrical charges, but the individual iron atoms remain the same when they are in a food, when a person eats the food, when the iron becomes part of a red blood cell, when the cell is broken down, and when the iron is lost from the body by excretion. The next simplest nutrient is water, a compound made of two elements--hydrogen and oxygen. Minerals and water are inorganic nutrients--which means they do not contain carbon. The other four classes of nutrients (carbohydrates, lipids, proteins, and vitamins) are more complex. In addition to hydrogen and oxygen, they all contain carbon, an element found in all living things. They are therefore called organic w compounds (meaning, literally, “alive”). Protein and some vitamins also contain nitrogen and may contain other elements as well. Essential Nutrients: The body can make some nutrients, but it cannot make all of them. Also, it makes some in insufficient quantities to meet its needs and, therefore, must obtain these nutrients from foods. The nutrients that foods must supply are essential nutrients. When used to refer to nutrients, the word essential means more than just “necessary”; it means “needed from outside the body” --normally, from foods. Energy-Yielding Nutrients

Carbohydrate, Fat, and Protein In the body, three organic nutrients can be used to provide energy: carbohydrate, fat, and protein. In contrast to these energy-yielding nutrients, vitamins, minerals, and water do not yield energy in the human body. Energy Measured in kCalories: The energy released from carbohydrates, fats, and proteins can be measured in calories--tiny units of energy so small that a single apple provides tens of thousands of them. To ease calculations, energy is expressed in 1000-calorie metric units known as kilocalories (shortened to kcalories, but commonly called “calories”). When you read in popular books or magazines that an apple provides “100 calories,” it actually means 100 kcalories.

Notice that organic nutrients contain carbon. Carbon Hydrogen Oxygen Nitrogen Minerals

Inorganic nutrients

Figure 1-

1

Body Composition of Healthy-Weight Men and Women


Water

Vitaminsb

Organic nutrients

Carbohydrates

Lipids (fats)

Proteinsa

Inorganic: not containing carbon or pertaining to living things.

• In = not

Organic: in chemistry, a substance or molecule containing carbon-carbon bonds or carbon-hydrogen bonds. This definition excludes coal, diamonds, and a few carbon-containing compounds that contain only a single carbon and no hydrogen, such as carbon dioxide (CO2), calcium carbonate (CaCo3), magnesium carbonate (MgCO3), and sodium cyanide (NaCN).

Essential Nutrients: nutrients a person must obtain from food because the body cannot make them for itself in sufficient quantity to meet physiological needs; also called Indispensable nutrients; about 40 nutrients are currently known to be essential for human beings.

Energy-yielding nutrients: the nutrients that break down to yield energy the body can use:

• Carbohydrate

• Fat

• Protein

Calories: units by which energy is measured. Food energy is measured in kilocalories (1000 calories equal 1 kilocalorie), abbreviated kcalories or kcal. One kcalorie is the amount of heat necessary to raise the temperature of 1 kilogram (kg) of water 10C.

The scientific use of the term kcalorie is the same as the popular use of the term calorie.

In agriculture, organic farming refers to growing crops and raising livestock according to standards set by the U.S. Department of Agriculture (USDA). Chapter 19 presents details.

Carbohydrate, fat, and protein are sometimes called macronutrients because

the body requires them in relatively large amounts (many grams daily). In contrast, vitamins and minerals are micronutrients, required only in small amounts (milligrams or micrograms daily).

The international unit for measuring food energy is the joule, a measure of work

energy. To convert kcalories to kilojoules, multiply by 4.2; to convert kilojoules to kcalories, multiply by 0.24.

Minerals

aSome proteins also contain the mineral sulfur. bSome vitamins contain nitrogen; some contain minerals.


Digestion, Absorption, and Transport

CG 378 The education of the Israelites included all their habits of life. Everything that concerned their well-being was the subject of divine solicitude and came within the province of divine law. Even in providing their food, God sought their highest good. The manna with which He fed them in the wilderness was of a nature to promote physical, mental, and moral strength. . . . Notwithstanding the hardships of their wilderness life, there was not a feeble one in all their tribes.

Anatomy and Physiology of the Digestive Tract (Gastrointestinal tract) ****May summarize, tell in your own words: Mouth: Thorough chewing breaks food down in small particles that digestive juices can penetrate, allows saliva to mix well, allows substances (lysozymes and immunoglobulin A) in saliva to kill many bacteria, and stimulates production of digestive juices in the stomach, which activate the remainder of the digestive tract. The digestive enzymes in saliva begin breaking down fat and starches in the mouth for future absorption.

CD 107 In order to secure healthy digestion, food should be eaten slowly. Those who wish to avoid dyspepsia, and those who realize their obligation to keep all their powers in a condition which will enable them to render the best service to God, will do well to remember this. If your time to eat is limited, do not bolt your food, but eat less, and masticate slowly. The benefit derived from food does not depend so much on the quantity eaten as on its thorough digestion; nor the gratification of taste so much on the amount of food swallowed as on the length of time it remains in the mouth. Those who are excited, anxious, or in a hurry, would do well not to eat until they have found rest or relief; for the vital powers, already severely taxed, cannot supply the necessary digestive fluids.

Esophagus to the Stomach: When food is swallowed, it is a called a bolus. It slides down the esophagus into the stomach and digestion of starches continues until bolus is broken down by the muscular action of the stomach. Sphincters exist at both ends of the stomach to hold the food inside. Hydrochloric acid, pepsin, and intrinsic factor begin breaking down proteins, denature enzymes, kill most bacteria, and make B12 more readily absorbable in the small intestine. Mucus produced by stomach lining cells help to protect the stomach lining from the strong acid and digestive juices. Small Intestine has 3 segments: the duodenum, jejunum, and ileum–nearly 10 feet (or 3 meters) of tubing coiled within the abdomen. The common bile duct empties into the small intestine, dripping bile from the gallbladder (which emulsifies fat) and digestive enzymes from the pancreas into the chyme. Sodium bicarbonate from the pancreas neutralizes the acid from the stomach. Digestive enzymes produced by the wall of the small intestines and the pancreas complete the work of breaking down starches, sugars, proteins, and fats. 92% of all absorption occurs in the small intestine through tiny, fingerlike projections called villi which increase the surface area of the duodenum alone by 600X. Nutrients are absorbed into many specialized vessels which transfer nutrients into the circulation and liver for processing. (Seeley, Stephens, and Tate (2006). Anatomy and physiology (7th edition). McGraw-Hill: New York, p.


921.). Large Intestine (also known as the colon): Chyme enters the colon through the ileocecal valve, passes the opening of the appendix, and traverses the colon to the rectum. Water is removed from the bowel contents and becomes known as feces. 7% of absorption occurs here. (Seeley, Stephens, and Tate (2006). Anatomy and physiology (7th edition). McGraw-Hill: New York, p. 921.). Rectum: Holds feces until voluntary evacuation through the anus. Practical Health Habits Related to the Digestion of Food:

CD 101 Respect paid to the proper treatment of the stomach will be rewarded in clearness of thought and strength of mind. Your digestive organs will not be prematurely worn out to testify against you. We are to show that we appreciate our God-given intelligence by eating and studying and working wisely. A sacred duty devolves upon us to keep the body in such a state that we shall have a sweet, clean breath. We are to appreciate the light God has given on health reform, by word and practice reflecting clear light to others upon this subject.

The Importance of Breakfast

CD 173 It is the custom and order of society to take a slight breakfast. But this is not the best way to treat the stomach. At breakfast time the stomach is in a better condition to take care of more food than at the second or third meal of the day. The habit of eating a sparing breakfast and a large dinner is wrong. Make your breakfast correspond more nearly to the heartiest meal of the day.

Science shows: Among those that eat breakfast: Memory improvement in school (Ahmadi, A., Sohrabi, Z., & Eftekhari, M.H. (2009) Evaluating the relationship between breakfast pattern and short-term memory in junior high school girls. Pak J Biol Sci. 12 (9): 742-5.) More efficient problem solving, improved memory, increased verbal fluency, improve attention spam, better attitudes, better scholastic sources (Matthew, R. (1996). Importance of breakfast to cognitive performance and health. Perspectives in Applied Nutrition. 3(3):204-212.). Regular habit of eating breakfast as apposed to irregular consumption or skipping breakfast altogether had beneficial influence on attention-concentration, memory, and school achievement. (Gajre, N.S., Fernandez S., Balakrishna, N., & Vazir, S. (2008). Breakfast eating habit and its influence on attention-concentration, immediate memory and school achievement. Indian Pediar. 45(10:824-8).

Scholarly Review of the literature: “Breakfast has been labeled the most important meal of the day, but are there data to support this claim? We summarized the results of 47 studies examining the association of breakfast consumption with nutritional adequacy (nine studies), body weight (16 studies), and academic performance (22 studies) in children and adolescents. Breakfast skipping is highly prevalent in the United States and Europe (10% to 30%), depending on age group, population, and definition. Although the quality of breakfast was variable within and between studies, children who reported eating breakfast on a consistent basis tended to have superior nutritional profiles than their breakfast-skipping peers. Breakfast eaters generally consumed more daily calories yet were less likely to be overweight, although not all studies associated breakfast skipping with overweight. Evidence suggests that breakfast consumption may improve cognitive function related to memory, test grades, and school attendance. Breakfast as part of a healthful diet and lifestyle can positively impact children's health and well-being. Parents should be encouraged to provide breakfast for their children or explore the availability of a school breakfast program. We advocate consumption of a healthful breakfast on a daily basis consisting of a variety of foods,


especially high-fiber and nutrient-rich whole grains, fruits, and dairy products.” (Rampersaud G.C., Pereira M.A., Girard B.L., Adams J., & Metzl J.D. (2005). Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. J Am Diet Assoc. 2005 May;105(5):743-60; quiz 761-2. One of 7 factors found to correlate most strongly with longevity (Belloc. N.B., & Brewslow, L. (1972). Relationship of physical health status and health practices. Prev Med. 1(3):409-421. Higher IQ among the elderly. (Smith, A. (1998). Breakfast consumption and intelligence in elderly persons. Psychological Reports. 82(2):424(3)). Breakfast skippers Have a 2.5X great incidence of heart attacks–platelets become stickier in morning, this increases risk for clot formation which can lead to a heart attack (most heart attacks occur between 7 am-12 noon), and eating breakfast can help decrease the stickiness of the platelets. (Nedley, Neil, (1999). Proof Positive. Quality Books: Admore, OK; Raloff J. (1991). Breakfast may reduce morning heart attack risk. Science News. (139(16):246-247). Drinking Water with Meals:

CTBH 51 Many make a mistake in drinking cold water with their meals. Food should not be washed down. Taken with meals, water diminishes the flow of the saliva; and the colder the water, the greater the injury to the stomach. Ice-water or ice-lemonade, taken with meals, will arrest digestion until the system has imparted sufficient warmth to the stomach to enable it to take up its work again. Masticate slowly, and allow the saliva to mingle with the food. The more liquid there is taken into the stomach with the meals, the more difficult it is for the food to digest; for the liquid must first be absorbed…But if anything is needed to quench thirst, pure water is all that nature requires. Never take tea, coffee, beer, wine, or any spirituous liquor.

Why is this physiologically true? Water/fluids mixed in the mouth with food causes inhibition of saliva production, thus digestion of starches and fats in the mouth is greatly hindered or does not occur at all, impairing digestion and forcing a greater burden on the rest of the system. Water/fluids mixing with boluses of food in the stomach cause the boluses to disintegrate faster, they become mixed with stomach acids, and the digestion of starches and fats are prematurely halted. In addition, enzymes cannot work properly when they are diluted with water. Snacking: ****Give example of cooking beans, suppose you wanted to cook kidney beans. You thought a handful would be good enough for you. 45 minutes later you decided to add a second handful since you decided to invite a friend to join you. About 40 minutes later, another friend called and said they were in the area, so you invited them for lunch as well. But, you were not sure if you would have enough beans, so you threw another handful in. The scenario repeated itself a couple more times. How do you think the beans would have turned out? That is precisely what you are doing to your stomach when you snack. Does science back this up? X-ray studies were done on test volunteers to find out how long it takes for the stomach to empty itself. They wound the stomach was typically empty in less than 4 and ½ hours, on average, after a routine breakfast of cereal and cream, bread, cooked fruit, and an egg. A few days later, these same persons were given the same type of breakfast. Two hours after breakfast one had an ice cream cone. He was found to have a residue in his stomach after six hours.

http://www.ncbi.nlm.nih.gov/pubmed?term=%22Rampersaud%20GC%22%5BAuthor%5D

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http://www.ncbi.nlm.nih.gov/pubmed?term=%22Girard%20BL%22%5BAuthor%5D

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Another was given a peanut butter sandwich two hours after breakfast. He was found to residue after nine hours. A third was given a piece of pumpkin pie and a glass of milk two hours after breakfast. He was observed to have a large amount of residue after nine hours. The fourth was given a half slice of bread with butter 1 and ½ hours after breakfast, repeated every 1 and ½ hours thereafter, but no dinner. It was found that more than half of his breakfast was still in his stomach after nine hours. The fifth subject was given breakfast at 8:00 A.M. Twice during the morning and twice during the afternoon a bite of chocolate candy was given. At 9:30 P.M., 13 and ½ hours after breakfast, more than one-half of the morning meal was still in stomach. Many of the chemicals produced during partial digestion are toxic, such as aldehydes, alcohols, amines, and esters. These can cause an intoxication of brain, liver, kidneys, and other delicate tissues. (Thrash, A. (1924). Handout; Garnsey, C. E., “Eating Between Meals: What the X-ray Shows,” Life and Health, PP. 56-57; Haysner, C. A., & Matson, J. (1931). “Effect of Eating Between Meals on the Emptying Time of the Stomach,” Life and Health, pp. 130-131; Johnson, Gilbert, (1936). "Shall We Eat Between Meals?” Life and Health, pp. 10-11, 24.) Research indicated that no snacking was included as one of the 7 top factors found to correlate most strongly with longevity (Belloc, N.B., & Breslow, L. (1972). Relationship of physical health status and health practices. Prev Med. 1(3):409-421. Two meals a day better for many: ****May verbally summarize the following paragraphs:

MH 304 In many cases the faintness that leads to a desire for food is felt because the digestive organs have been too severely taxed during the day. After disposing of one meal, the digestive organs need rest. At least five or six hours should intervene between the meals, and most persons who give the plan a trial will find that two meals a day are better than three. Ed 205 In most cases two meals a day are preferable to three. Supper, when taken at an early hour, interferes with the digestion of the previous meal. When taken later, it is not itself digested before bedtime. Thus the stomach fails of securing proper rest. The sleep is disturbed, the brain and nerves are wearied, the appetite for breakfast is impaired, the whole system is unrefreshed and is unready for the day's duties.

Other quotes point out how some may require a third meal, but it should be light (fruit, zwieback, etc.), and that one should not hold themselves as a criterion for others. MH 321. It is also pointed out that those who engage in significant physical exercise will find less difficulties with a third meal. 8MR 372. Another quote describes the effects of eating just before going to sleep.

CTBH 51 The sleep of such is often disturbed with unpleasant dreams, and in the morning they awake unrefreshed. When this practice is followed, the digestive organs lose their natural vigor, and the person finds himself a miserable dyspeptic. And not only does the transgression of nature's laws affect the individual unfavorably, but others suffer more or less with him. Let any one take a course that irritates him in any way, and see how quickly he manifests impatience! He cannot, without special grace, speak or act calmly. He casts a shadow wherever he goes. How can any one say, then, “It is nobody's business what I eat or drink”?

Research reported by the Palmerton North Evening Standard, in New Zealand, on April 18. 1994, presented at the World Council Congress in Sydney, April 16, 1994, showed that if persons confine their eating to a 6 hour period and fast the other 18 hours, this could reduce one’s risk of cancer. It was suggested that people eat two meals within the six hour period from about 7:00 a.m. to 12:45. Experiments done on mice showed 93 percent fewer cancers in those on two meals a day that in


those eating any time they wished. Apparently the reason for being protected from cancer is an increase in natural levels of corticosteroids in saliva. (Thrash, A. Handout) Two meals, 6 hours apart, were found to lead to less overweight, sharper intellect, better memory, less kidney disease, less stress, better hearing, greater energy, better eyesight, less osteoporosis, more protective glucocorticoids. (Longevity, 7(5); April 1995). Regularity in Eating:

CD 179 Regularity in eating is of vital importance. There should be a specified time for each meal. At this time, let every one eat what the system requires, and then take nothing more until the next meal.

Circadian rhythms have a significant impact on digestion. They gradually prepare the body and digestive system for an anticipated meal several hours before the actual meal, preparing digestive juices to be available to be secreted at just the right time, etc. As a result, irregularity in eating typically leads to impaired digestive processes. Food Combining:

CD 109 Do not have too great a variety at a meal; three or four dishes are a plenty. At the next meal you can have a change. The cook should tax her inventive powers to vary the dishes she prepares for the table, and the stomach should not be compelled to take the same kinds of food meal after meal. MH 299-300 It is not well to eat fruit and vegetables at the same meal. If the digestion is feeble, the use of both will often cause distress and inability to put forth mental effort. It is better to have the fruit at one meal and the vegetables at another. The meals should be varied. The same dishes, prepared in the same way, should not appear on the table meal after meal and day after day. The meals are eaten with greater relish, and the system is better nourished, when the food is varied.

Overeating:

CD 101 What influence does overeating have upon the stomach? It becomes debilitated, the digestive organs are weakened, and disease, with all its train of evils, is brought on as the result. If persons were diseased before, they thus increase the difficulties upon them, and lessen their vitality every day they live. They call their vital powers into unnecessary action to take care of the food that they place in their stomachs.

Importance of Cooking ****Pick 2 of the following quotes (or more if time allows):

CTBH 49 Some do not feel that it is a religious duty to prepare food properly; hence they do not try to learn how. They let the bread sour before baking, and the saleratus added to remedy the cook's carelessness, makes it totally unfit for the human stomach. It requires thought and care to make good bread. But there is more religion in a good loaf of bread than many think. Food can be prepared simply and healthfully, but it requires skill to make it both palatable and nourishing. In order to learn how to cook, women should study, and then patiently reduce what they learn to practice. People are suffering because they will not take the trouble to do this. I say to such, It is time for you to rouse your dormant energies, and inform yourselves. Do not think the time wasted which is devoted to obtaining a thorough knowledge and experience in the preparation of healthful, palatable food. No matter how long an experience you have had in cooking, if you still have the responsibilities of a family, it is your duty to learn how to care for them properly. If necessary, go to some good cook, and put yourself under her instruction until you are mistress of the art.


CD 251 Let not the work of cooking be looked upon as a sort of slavery. What would become of those in our world if all who are engaged in cooking should give up their work with the flimsy excuse that it is not sufficiently dignified? Cooking may be regarded as less desirable than some other lines of work, but in reality it is a science in value above all other sciences. Thus God regards the preparation of healthful food. He places a high estimate on those who do faithful service in preparing wholesome, palatable food. The one who understands the art of properly preparing food, and who uses this knowledge, is worthy of higher commendation than those engaged in any other line of work. This talent should be regarded as equal in value to ten talents; for its right use has much to do with keeping the human organism in health. Because so inseparably connected with life and health, it is the most valuable of all gifts. CTBH 57 I appeal to men and women to whom God has given intelligence: learn how to cook. I make no mistake when I say men, for they, as well as women, need to understand the simple, healthful preparation of food. Their business often takes them where they cannot obtain wholesome food. They may be called to remain days and even weeks in families that are entirely ignorant in this respect. Then, if they have the knowledge, they can use it to good purpose. 9T 161 Greater efforts should be put forth to educate the people in the principles of health reform. Cooking schools should be established, and house-to-house instruction should be given in the art of cooking wholesome food. Old and young should learn how to cook more simply. Wherever the truth is presented, the people are to be taught how to prepare food in a simple, yet appetizing way. They are to be shown that a nourishing diet can be provided without the use of flesh foods. Teach the people that it is better to know how to keep well than how to cure disease. Our physicians should be wise educators, warning all against self-indulgence and showing that abstinence from the things that God has prohibited is the only way to prevent ruin of body and mind. Much tact and discretion should be employed in preparing nourishing food to take the place of that which has formerly constituted the diet of those who are learning to be health reformers. Faith in God, earnestness of purpose, and a willingness to help one another will be required. A diet lacking in the proper elements of nutrition brings reproach upon the cause of health reform. We are mortal and must supply ourselves with food that will give proper nourishment to the body.


Carbohydrates Definition of carbohydrates: Compounds in food known as sugars and starches. They provide energy for immediate and future use. Two types of carbohydrates:

1. Simple Carbohydrates: small sugar molecules that are sweet to the taste. Found in honey, fruit, milk, sugar, fruits, sweet vegetables, and more.

2. Complex Carbohydrates: long, complex chains of linked sugar molecules–3,000 or more.) Found in starchy foods such as rise, potatoes, bread; other kinds include the non-digestible fibers in unrefined foods, and in glycogen–a storage form for sugars in the liver and muscles.

Functions of carbohydrates in the body: Carbohydrates are the most abundant and economical source of energy for the body. They spare proteins and fats from being burned for energy. They are needed in the metabolism of fat, provide energy to nerve tissues, serve as laxatives and promote normal bowel function, bind toxins for removal from the body, and serve as precursors for many parts of the body: molecular parts of cells, nucleic acid, phosphosugars, parts of triglycerides, hormones, enzymes, and more. Excess glucose is stored as glycogen for quick energy release in the liver and muscles, and as fat for slower energy release. (Thrash. A.M., & Thrash, C.L. (1982). Nutrition for vegetarians. New Lifestyle Books: Seale, AL). Carbohydrates (once they are broken down to glucose) are responsible for keeping up the blood sugar. A certain amount of glucose must stay in the bloodstream at all times, since some of the brain cells cannot store glucose. If the level falls below normal you may become tired, hungry, shaky, and irritable; if it goes above normal, you may become sleepy and your kidneys, eyes, blood vessels, and other organs may be damaged. If it becomes too high or low you may go into a coma and die. Simple carbohydrates enter the bloodstream almost immediately, causing a rapid rise (and later a corresponding rapid drop) in the blood sugar. Complex carbohydrates are gradually broken down into simple sugars (glucose) throughout the digestive tract. This causes a very slow, sustained rise in the blood sugar levels, thus releasing energy slowly to the body’s cells for energy. This gradual rise keeps the blood sugar levels within a healthy range. Consequently, complex carbohydrates should be the primary form of carbohydrate ingestion. How much is needed? It has been recommended that the primary source of energy come from complex carbohydrates, as high as 70-80% of all calories. (Thrash, A.M., & Thrash, C.L. (1982). Nutrition for vegetarians. New Lifestyle Books: Seale, AL). Refined sugar: Refined sugar is any sugar that is removed from the plant in which it naturally occurred. There are different degrees of refining. Juice is partially refined; table salt is totally refined; honey is refined by honey bees. Sugar intake is rising: The 43 teaspoons of sugar consumed per day in 1991 would equal to about 147 pounds of sugar. Refined sugar puts an abundance of sugar into your


bloodstream at one time. In response, the pancreas then overproduces insulin to reduce the blood sugar level quickly. As the blood sugar hits your system, you may feel very energetic; however, in response to the insulin your blood sugar level quickly drops abnormally low and you feel tired, fatigued, jittery, shaky, irritable, and “hungry.” This makes you crave more sugar. And the yo-yo continues… Here is an example of how levels of refining affect the blood sugar level:

****How do you think the results would have compared between rice and beans and a non-diet soda? Exess refined sugar has been implicated with causing/contributing to: Dental Cavities (Caused by bacteria in mouth fermenting the sugars and in the process producing an acid dwhich causues erosion of tooth enamel) (Whitney, E. & Rolfes, S.R. (2008). Understanding nutrition. Thomson Higher Education: Belmont, CA). Nutritional deficiencies, since sugar has lots of calories with virtually no nutrients. (Whitney, E. & Rolfes, S.R. (2008). Understanding nutrition. Thomson Higher Education: Belmont, CA). Greater risk for: obesity (due to increased insulin release in response to sugar causing increased fat and cholesterol synthesis). Coronary heart disease Diabetes Sugar-sweetened beverages, weight gain, and incidence of type 2 diabetes in young and middle-aged women. JAMA. 2004 Aug 25;292(8):927-34. Factor in development of cancer: Colon, rectal, breast, ovarian, uterine, prostate, kidney, and cancers of the nervous system. (Nedley, Neil, M.D. Proof Positive. p 184-185. OK: Nedley, 1998, 1999.) It also impacts the immune system, see table below:


Decreased lifespan Contributes to alcoholism, mental illness Hypertension in rats and humans Skin diseases Atherosclerosis Effect of Sex Hormones on Non-Esterified Fatty Acids, Intra-Abdominal Fat Accumulation, and Hypertension Induced by Sucrose Diet in Male Rats. Clinical and Experimental Hypertension, 28:(8) 669 – 681.). Highly significant correlation observed between sugar consumption and annual rate of depression (Westover A.N., Marangell L.B. A cross-national relationship between sugar consumption and major depression? Depress Anxiety. 2002; 16(3):118-20. Learning impairment in rats

Prov 25:27 It is not good to eat much honey: so for men to search their own glory is not glory.

CD 95 In warm, heating climates, there should be given to the worker, in whatever line of work he is to do, less work than in a more bracing climate. The Lord remembers that we are but dust…The less sugar introduced into the food in its preparation, the less difficulty will be experienced because of the heat of the climate. CD 321 The less of sweet foods that are eaten, the better; these cause disturbances in the stomach, and produce impatience and irritability in those who accustom themselves to their use.

CD 327 Sugar is not good for the stomach. It causes fermentation, and this clouds the brain and brings peevishness into the disposition…Sugar clogs the system. It hinders the working of the living machine.

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Fiber and Refining of Grains Dietary fiber is the complex carbohydrate residue of plant food which cannot be broken down byti human gastrointestinal enzymes. Whole grains and legumes are the highest in fiber; fruits and vegetables contain moderate fiber; polished grains and juices contain almost no fiber; and animal products, sugar and oils contain no fiber. Current Daily Recommended Intake suggest consuming 14 grams of fiber for every 1,000 calories you need (20-35 grams daily). (Whitney, E. & Rolfes, S.R. (2008). Understanding nutrition. Thomson Higher Education: Belmont, CA).

Two Main Types of Fiber Soluble Fiber: Soluble (can be dissolved) in water but not digestible by human digestive system.

Decreases rate of gastric emptying and slows absorption of simple sugars in small intestine (due to entrapment in soluble fibers. This stabilizes the blood sugar curves and helps to avoid sudden “highs” and “lows in the curve."

Reduces insulin requirements. Lowers cholesterol by binding bile (which contain cholesterol) in the small intestines Found in most fruits and vegetables, legumes, whole grains, seeds.

Insoluble Fiber: Not soluble in water; not digestible by the human digestive system.

Holds water–increases stool bulk; reduces elevated pressures in walls of the colon (reduces risk of colon cancer, constipation, and diverticulosis).

Reduces transit time in colon (laxative effect) Antioxidant effect; prevents damage to colon lining by oxidation, thus protecting against

colon cancer. Foods high in insoluble fiber include brown rice, fruits, legumes, whole grains, seeds,

vegetables. Diseases Associated with a Lack of Fiber:

Constipation Diverticular Disease Hemorrhoids Appendicitis Diabetes Varicose Veins Colon Cancer Bowel Polyps Obesity Heart Disease Arterial Sclerosis Gallbladder Disease

(Thrash, A.M., & Thrash, C.L. (1982). Nutrition for vegetarians. New Lifestyle Books: Seale, AL). (Whitney, E. & Rolfes, S.R. (2008). Understanding nutrition. Thomson Higher Education: Belmont, CA). Refining of Grains Do polished/refined grains contain fiber?


Most of the fiber, vitamins and minerals are lost when rice and other grains are polished. The following graph illustrates the effects of refining and enriching on wheat. (Whitney, E. & Rolfes, S.R. (2008). Understanding nutrition. Thomson Higher Education: Belmont, CA USDA National Nutrient Database). http://www.nal.usda.gov/fnic/foodcomp/search/). Other grains suffer similar fates: What effects does this refining have on human health? The effects of a lack of fiber can be seen above. The reduction in other minerals, vitamins, and other nutrients can lead to various type of malnutrition/defiencies (would have to study each type of vitamin/mineral missing to determine specific deficiency symptoms). One fascinating study was done on chickens to determine the effects of refining on health and development. “Three groups of chickens were fed diets as follow: 1) 100% whole wheat flour, 2) enriched white flour, 3) unriched white flour. The effect of the reduction in B-vitamins caused the third group of chicks to die in five fays. Those fed brown flour and enriched flour both feathered out and gained weight in a normal fashion, the first group having only the bearest dectectable difference in five days, the advantage being in favor of the brown flour group. Although the chicks in both groups were about the same weight and feathered about the same, the chicks fed the enriched white flour had a high-pitched, rapid chirp. They were untidy in their cage, stepping in the water, then in the flour, making “boots” for their feet. The chicks were high-strung and nervous, often pecking each other, or jittering together in one corner of the ccage, if a slight niose frigtened them. We can conclude that plumpness and condition of skin, hair, or feathers are not the only criteria to be used to determine the adequacy of a diet. Cheerfulness, self-control, order,mental efficiency, and productivity all count in this determination” (Thrash, A. Handout.) Foods high in fiber include: Whole grains, fruits, vegetables, legumes, nuts, and seeds Little or no fiber: Meat, eggs, dariy, cheese, white rice, white flour, oil, sugar, refined legumes.

http://www.nal.usda.gov/fnic/foodcomp/search/


Fats (Lipids) Lipids: One of the three energy-producing nutrients (besides carbohydrates and proteins). A family of compounds which are greasy to the touch. They include oils, fats, waxes, lecithin, cholesterol, and others. They cannot dissolve in water, but can dissolve in other fats.

Purposes of Fat Cell membrane component Formation of hormones Necessary for absorption of fat-soluble vitamins Insulation against temperature extremes (in form of layer of fat beneath the skin) Protection (padding from mechanical shock) Energy source for the body (esp. for heart and muscles) Helps the body use carbohydrates and proteins more efficiently for energy production Supplies essential nutrients (fatty acids)

Deficiency symptoms: Uncommon, may include: Growth retardation, reproductive failure, skin lesions, problems with the kidneys and liver, vision and nerve problems (Whitney, E. & Rolfes, S.R. (2008). Understanding nutrition. Thomson Higher Education: Belmont, CA). (Thrash. A.M., & Thrash, C.L. (1982). Nutrition for vegetarians. New Lifestyle Books: Seale, AL; Craig, W.J. (1999). General dangers of excessive fat intake: Obesity: Fats are a concentrated source of calories and are easy to store in the body. Depresses the immune system functioning. Causes clumping of red blood cells. This provides less surface area to carry oxygen and makes it difficult for blood to move through the capillaries. (Thrash, A. Handouts)

Main Types of Fats 1. Saturated Fats are usually solid at room temperature, and are less likely to turn rancid than

unsaturated fats. These include animal fats such as lard and butter, and exist in all animal products. They are also found in plants such as coconut and palm oil. Saturated fats are composed of carbon chains “saturated” with hydrogen (they can’t hold any more hydrogen). Below is an example of a saturated fat (stearic acid, an 18-carbon fatty acid found in beef fat):

Dangers of Saturated Fats

Raise harmful blood cholesterol (LDL-low density lipoprotein) levels. Cholesterol builds up in the arteries and causes atherosclerosis. This can lead to hypertension, heart disease, heart attacks, and strokes.

An excess of saturated fats, especially animal fats, has been associated with an increased incidence of colon, lung, uterine, ovarian, prostate, and breast cancer. (Craig, W. (1999). Nutrition and wellness: a vegetarian way to better health. Berrien Springs, MI: Golden Harvest Books; Nedley, N.(1999). Proof Positive. Quality Books: Admore, OK).

*Coconut oil contains a large amount of lauric acid (saturated fat). Studies in Western countries indicate that it elevates blood cholesterol (many of which were done on animals with hydrogenated coconut fat), but multiple studies on fresh, virgin coconut oils, suggest that it raises HDL cholesterol


and lowers overall blood lipids, and does not contribute to heart disease. Further research suggests that the problem may actually be the associatiote.n of the saturated fat with a low-fruit, low-vegetable, low-fiber, high-meat, low-plant carbohydrate, high-cholesterol diet. Studies suggest that the best way to enjoy the coconut is in its most natural state. (Amarasiri, W.A., & Dissanayake, A.S. Coconut Fats. (Finished)

2. Unsaturated Fats are liquids at room temperature. They come primarily from plant sources. These fats have one or more places in which hydrogen atoms are replaced by carbon atoms are bonded together in a “double bond.” If the fat molecule has only one “double bond” it is considered monounsaturated, but if it has more than one “double bond” it is considered to be polyunsaturated. Most oils contain a combination of monounsaturated, polyunsaturated, and saturated fatty acids, but are labeled according to the predominate type of fat they contain.

Monounsaturated Fatty Acids (mono=one)

Lower blood cholesterol levels, but keeps healthy HFL cholesterol levels unchanged (Whitney, E. & Rolfes, S.R. (2008). Understanding nutrition. Thomson Higher Education: Belmont, CA).

Less susceptible to oxidation and free radical damage than polyunsaturated fats Liquid at room temperature but solidify at refrigerator temperatures. (Craig, W. (1999). Nutrition and wellness: a vegetarian way to better health. Golden Harvest Books: Berrien Springs, MI.).

25% decrease in breast cancer among those using significant amounts of olive oil (Trichopoulou, A. Katsouyanni, K, et al. Consumption of oil and specific food groups in relation to breast cancer in Greece. J Natl Cancer Inst. 1995 Jan 18;87(2):110-116.

Current studies suggest that olive oil (high in monounsaturated fatty acids), used extensively in Middle Eastern cuisine, lends to very low rates of heart disease (with a dietary intake of >40%fat–mostly olive oil) (Whitney, E. & Rolfes, S.R. (2008). Understanding nutrition. Thomson Higher Education: Belmont, CA).

Common Sources: Olives and olive oil, canola oil, peanuts, sesame seeds, advocados, almonds, pecans, and cashews.

Polyunsaturated Fatty Acids (poly-many)

Lowers blood cholesterol levels Easily combines with oxygen (oxidize) to become rancid-hw. Liquid at room temperature and in the refrigerator. (Craig, W. (1999). Nutrition and wellness:

a vegetarian way to better health. Golden Harvest Books: Berrien Springs, MI.). Common Sources: Nuts, seeds, vegetable oils (soy, corn, sunflowers)

Essential Fatty Acids (Omega-6 and Omega -3): There are many types of fatty acids found within the broader grouping of “fats.” The body can make all of these except for linoleic (Omega-6) and linolenic (Omega-3) polyunsaturated fatty acids, which must be obtained from the diet. Omega-6 Fatty Acids:

Best sources of Omega-3’s: Flaxseed (& oil), walnuts, canola oil, soybean oil, and fish (Craig, W. (1999). Nutrition and wellness: a vegetarian way to better health. Golden Harvest Books: Berrien Springs, MI.).

Benefits of Omega-3 Fats


Lower the risk of cardiovascular disease Lower mortality from cancer Anti-inflammatory action, thus helps with chronic inflammatory diseases (incl. psoriasis,

rheumatoid arthritis, etc) They help to decrease stickiness of platelets, the blood’s clotting cells, potentially preventing

blood clots and decreasing risk of strokes and heart attacks. They tend to decrease serum triglycerides (fats in bloodstream) Helpful in decreasing blood pressure Reducing risk for abnormal heart rhythms Healing of the skin and stomach ulcers Decrease in breast and colon cancer Some Cohn’s patients experience remission when taking Omega 3. Needed for brain and eye development (Craig, W. (1999). Nutrition and wellness: a

vegetarian way to better health. Berrien Springs, MI: Golden Harvest Books; Whitney, E. & Rolfes, S.R. (2008). Understanding nutrition. Thomson Higher Education: Belmont, CA). Nedley, N.(1999). Proof Positive. Quality Books: Admore, OK).

Potential dangers from the use of fish oil (to meet Omega-3 needs):

Environmental pollutants such as pesticides, heavy metals, sewage, and industrial waste may cause accumulation of these wastes in the fish/seafood

Risk of bacterial and parasitic transmission from fish/seafood Increases risk of cancer in lab animals and humans Fish can contain up to 100 mg. of cholesterol per 100 gram serving and may raise cholesterol

levels Omega 3 stored on shelf for some time becomes oxidized and can damage blood vessels May worsen blood sugar levels in diabetics Can dangerously prolong blood clotting time Expensive (Craig, W. (1999). Nutrition and wellness: a vegetarian way to better health.

Berrien Springs, MI: Golden Harvest Books; Nedley, N.(1999). Proof Positive. Quality Books: Admore, OK).

Cholesterol (a sterol) A white, waxy fat which is manufactured by the body. Some of its important functions

include: Part of the cell wall structure Help from hormones (esp. reproductive) Constituent of bile (needed to emulsify fats for digestion) Needed in formation of Vitamin D Helps heal and protect skin

Where do we get cholesterol? (eggs are very high in cholesterol)

Raises blood cholesterol Atherosclerosis (plaque build-up associated with hardening of the vessel) Poor circulation due to clogging by plaque (peripheral artery disease, intermittent

claudication, gangrene) Coronary artery disease Heart attacks Hypertension


Angina Cancer of ovary, lung, and larynx (Kolonel, L.N., & Nomura, A.M. (1893). Role of diet in cancer

incidence in Hawaii. Cancer Res. 43 (5 Suppl);2397’s-2402s; Helzlsouer, K.J., Alberg, A.J., et al. (1996). Prospective study of serum micronutrients and ovarian cancer. J Natl Cancer Inst. 88(1):32-37.).

Oxidized Cholesterol: Cholesterol exposed to atmosphere for a period of time tends to combine with oxygen in the air, producing what is called “oxidized cholesterol.” (Found in dried eggs and dairy products, cheese, custards, pancake mixes, etc.). This form of cholesterol is dangerous, since it can cause irreversible damage to the cells that line the arteries (one of the main factors that begins/accelerates process of atherosclerosis.) How much do we need? None from our diet, since our diet, since our bodies produce all we need, maximum recommended is 300mg/day. Since heart disease is the Number 1 killer in western civilization, and quickly becoming that in countries/cities of the world that adopt a Western lifestyle, perhaps avoiding cholesterol in the diet would be a healthful alternative. However, there is one fraction of cholesterol that removes the unhealthy cholesterol from the vessels. This is HDL (high density lipoprotein). It can be caused effectively through vigorous, regular exercise.

Practical Fat Questions Answered How much fat do we need? According to the World Health Organization, adults consume at least 15 percent but not more than 30 percent of their calories from fat. This means that if you need 2000 calories daily, a minimum of 300 calories (33 grams) and a maximum of 600 calories (66 grams) should come from fat. “A low fat intake is also vital in reversing adult onset diabetes.” (Weimar Newstart Lifestyle Cookbook, p. 84.) The amount of fat we depends on:

Age and metabolism – A child burns energy faster than an older person and therefore needs more fat

Activity level – People who work very hard physically or are very active can use more fat. Climate – People who live in colder climates burn more fat to keep warm. Physical health – People with problems with (or family history of) diabetes, obesity, heart

disease, vascular disease, or cancer should restrict their fat consumption. What are the best types of fats to eat? Those which occur naturally in plant foods. Good whole food sources of quality oils are whole grains, nuts, beans, seeds, avocados, and olives. If oil is used, less refined and fresher oils are better–in small quantities. Ideally, the types of oils should be varied to obtain the benefits from the varying amounts of different fatty acids present in each.

7T 134 Olives may be so prepared as to be eaten with good results at every meal. The advantages sought by the use of butter may be obtained by the eating of properly prepared olives. The oil in the olives relieves constipation; and for consumptives, and for those who have inflamed, irritated stomachs, it is better than any drug. As a food it is better than any oil coming secondhand from animals.

Refined oils generally have been treated with chemicals, heated at high temperatures, bleached, deodorized using steam at high temperatures, and then often treated with more chemicals. This process reduces the essential fatty acids, removes the vitamins, reduces the antioxidants, eliminates minerals and trace elements, removes plant sterols which blood absorption of cholesterol, and removes lecithin which helps remove


cholesterol deposits from the blood vessels. Frying is never ideal for the health since toxic byproducts are routinely produced; however, if fat will be utilized for frying, those oils with a higher smoke point and with fewer essentially fatty acids (damaged very easily at low temperatures) are safer as they produce less toxic byproducts, and the oil should be kept well below the smoke point. Typical frying temperatures run around 190 degrees C, and drop each time oil is reused. For health, oils used for frying should not be reused. Other healthier alternatives used in some cultures around the world include placing a little water in the pan and then adding the oil, or placing the vegetables in the skillet before adding the soil. Both tend to keep down the high temperatures and cause less damage. Oils suggested as least damaged by high temperatures and oxygen: in order of preference: Oil Smoke points Tropical fats (coconut) 240 C High oleic sunflower (not regular sunflower) High oleic saffflower (not regular safflower) Peanut Sesame Canola Olive

The smoke point generally refers to the temperature at which a cooking fat or oil begins to break down to glycerol and free fatty acids. The glycerol is then further broken down to acrolein which is a component of the bluish smoke. It is the presence of the acrolein that causes the smoke to be extremely irritating to the eyes and throat. The smoke point also marks the beginning of both flavor and nutritional degradation. Therefore, it is a key consideration when selecting a fat for frying, with the smoke point of the specific oil dictating its maximum usable temperature and therefore its possible applications. For instance, since deep frying is a very high temperature process, it requires a fat with a high smoke point. Considerably above the temperature of the smoke point is the flash point, the point at which combustion occurs. The following table presents smoke points of various fats:

Fat Quality Smoke Point Almond oil

420°F 216°C

Avocado oil

520°F 271°C

Butter

350°F 177°C

Canola oil Expeller Press 464°F 240°C Canola oil High Oleic 475°F 246°C Canola oil Refined 470°F 240°C

Coconut oil Unrefined 350°F 177°C Coconut oil Refined 450°F 232°C

Corn oil Unrefined 320°F 160°C Corn oil Refined 450°F 232°C

Cottonseed oil

420°F 216°C

Flax seed oil Unrefined 225°F 107°C Ghee (Indian Clarified Butter)

485°F 252°C

http://en.wikipedia.org/wiki/Cooking_oil

http://en.wikipedia.org/wiki/Glycerol

http://en.wikipedia.org/wiki/Free_fatty_acids

http://en.wikipedia.org/wiki/Acrolein

http://en.wikipedia.org/wiki/Frying

http://en.wikipedia.org/wiki/Deep_frying

http://en.wikipedia.org/wiki/Flash_point

http://en.wikipedia.org/wiki/Smoke_point



http://en.wikipedia.org/wiki/Almond_oil

http://en.wikipedia.org/wiki/Avocado_oil

http://en.wikipedia.org/wiki/Butter

http://en.wikipedia.org/wiki/Canola_oil

http://en.wikipedia.org/wiki/Coconut_oil

http://en.wikipedia.org/wiki/Corn_oil

http://en.wikipedia.org/wiki/Cottonseed_oil

http://en.wikipedia.org/wiki/Flax_seed_oil

http://en.wikipedia.org/wiki/Ghee


Grapeseed oil

420°F 216°C

Hazelnut oil

430°F 221°C

Hemp oil

330°F 165°C

Lard

370°F 182°C

Macadamia oil

413°F 210°C

Olive oil Extra virgin 375°F 191°C Olive oil Virgin 420°F 216°C Olive oil Pomace 460°F 238°C Olive oil Extra light 468°F 242°C

Olive oil, high quality (low acidity) Extra virgin 405°F 207°C Palm oil Difractionated 455°F 235°C[1]

Peanut oil Unrefined 320°F 160°C Peanut oil Refined 450°F 232°C

Rice bran oil

490°F 254°C

Safflower oil Unrefined 225°F 107°C Safflower oil Semirefined 320°F 160°C Safflower oil Refined 510°F 266°C

Sesame oil Unrefined 350°F 177°C Sesame oil Semirefined 450°F 232°C

Soybean oil Unrefined 320°F 160°C Soybean oil Semirefined 350°F 177°C Soybean oil Refined 450°F 232°C

Sunflower oil Unrefined 225°F 107°C Sunflower oil Semirefined 450°F 232°C

Sunflower oil, high oleic Unrefined 320°F 160°C Sunflower oil Refined 450°F 232°C

Tea seed oil

485°F 252°C

Vegetable shortening

360°F 182°C

Walnut oil Unrefined 320°F 160°C Walnut oil Semirefined 400°F 204°C

Trans Fat

Trans fats from during heating of the oil to high temperatures (frying/deep frying/refining) and when special commercial processing techniques insert hydrogen atoms into the structure of the polyunsaturated fats. This causes them to become solid at room temperature and become rancid much slower. This is ideal for margarines and many baked goods since it yields a superior texture and has a longer shelf life. However potential risks include:

Increase in total and LDL (harmful) levels. (Craig, W. (1999). Nutrition and wellness: a vegetarian way to better health. Golden Harvest Books: Berrien Springs, MI Nedley, N.(1999). Proof Positive. Quality Books: Admore, OK).

Some studies also implicate trans fats in the development of cancer. (Nedley, N. (1999). Proof Positive. Quality Books: Admore, OK).

Suggested to potentially contribute to hypertension, immune disorders, inflammatory disease, and allergies. Foster (1988) New start! New health, new energy, new joy. Woodbridge Press: Santa Barbara,

http://en.wikipedia.org/wiki/Grapeseed_oil

http://en.wikipedia.org/wiki/Hazelnut_oil

http://en.wikipedia.org/wiki/Hemp_oil

http://en.wikipedia.org/wiki/Lard

http://en.wikipedia.org/wiki/Macadamia_oil

http://en.wikipedia.org/wiki/Olive_oil

http://en.wikipedia.org/wiki/Palm_oil

http://en.wikipedia.org/wiki/Smoke_point#cite_note-0

http://en.wikipedia.org/wiki/Peanut_oil

http://en.wikipedia.org/wiki/Rice_bran_oil

http://en.wikipedia.org/wiki/Safflower_oil

http://en.wikipedia.org/wiki/Sesame_oil

http://en.wikipedia.org/wiki/Soybean_oil

http://en.wikipedia.org/wiki/Sunflower_oil

http://en.wikipedia.org/wiki/Tea_seed_oil

http://en.wikipedia.org/wiki/Vegetable_shortening

http://en.wikipedia.org/wiki/Walnut_oil


CA.). Therefore, it may be found advantageous to check food labels and avoid products made with partially hydrogenated oils such as commercially baked breads and crackers.

CD 354 We do not think fried potatoes are healthful, for there is more or less grease or butter used in preparing them. Good baked or boiled potatoes, served with cream and a sprinkling of salt, are the most healthful. The remnants of Irish and sweet potatoes are prepared with a little cream and salt and rebaked, and not fried; they are excellent.

The lung cancer incidence in Chinese women is among the highest in the world, but tobacco smoking accounts for only a minority of the cancers.Several cooking oils and fatty acids were heated in a wok to boiling, at temperatures (for the cooking oils) that ranged from 240 degrees C to 280 degrees C (typical cooking temperatures in Shanghai, China). The oils tested were unrefined Chinese rapeseed, refined U.S. rapeseed (known as canola), Chinese soybean, and Chinese peanut in addition to linolenic, linoleic, and erucic fatty acids. Condensates of the emissions were collected and tested in the Salmonella mutation assay (using Salmonella typhimurium tester strains TA98 and TA104). Volatile decomposition products also were subjected to gas chromatography and mass spectroscopy. Aldehydes were detected using high-performance liquid chromatography and UV spectroscopy. What about rancid tasting fats? Rancidity is caused by oxidation of unsaturated fats, evident in both smell and taste. Rancid fats should not be eaten, as they may cause damage to the blood vessels and increase the risk of certain cancers. Animal studies also demonstrated decrease in expected weight gain (growth), altered sperm production, decreased white blood cell (lymphocyte) production, decreased glycogen storage in the liver, liver damage, kidney damage, and more.


Protein Proteins serve as building blocks to help form the basic structure of our body, and are needed in many vital bodily processes. They are composed of 20 small units, called amino acids, and are arranged in chains in thousands of different arrangements. An almost endless number of proteins can be constructed from amino acids, since the sequence determines the type, shape, and function of each protein. Nine of these amino acids are essential, since our body cannot make them, and therefore must be obtained from our food.

Roles of Protein Building supplies for formation and repair of cells and tissues. Proteins form integral parts of

all cells and most body structures such as skin, hair, scars, GI mucosa, red blood cells, tendons, muscles, organs, bones, etc.

Proteins help maintain balance within the body, i.e. pH, blood value, composition of body fluids, etc.

Function as enzymes to facilitate chemical reactions (Compounds that are able to put molecules together and take them apart very rapidly without being changed in the process).

Carries/transporters of substances such as lipids, vitamins, minerals, and oxygen. Constituent of LDL—carries cholesterol to arteries; and HDL—carries cholesterol to the liver

for conversion into bile. Essential for blood clotting Part of many hormones: Chemical messengers released into the bloodstream to regulate

body processes. Antibodies: Proteins which play many vital roles in an effective immune response (identify

enemies, activate immune response, disable enemies, protects skin surfaces and mucous membranes).

Structural strength: collagen in connective tissues provides structural strength, keratin in the skin gives strength to hair and fingernails, etc.

Milk production Energy: Protein is necessary for energy production. It is part of the energy molecule ATM

and is also needed for proper functioning of the mitochondria which makes ATP. Muscle contraction (utilize the proteins actin and myosin) Needed for vision

Where do we get protein? From all living things—both plant and animals, since it is a vital part of all cells Excess protein intake contributes to

Heart disease (animals proteins only) Cancer of colon, breast, kidneys, pancreas, prostate, and lymph glands (animals proteins

only)-uu/pp Osteoporosis (when protein intake is high, the excretion of calcium increases. A high enough

protein diet will cause loss of calcium from the body stores regardless of the amount of calcium supplementation (1400 mg of calcium was given to all subjects—which was higher than the recommendations for all ages, genders, including pregnancy and lactation).

Picture of protein intake


Low protein intake slows progression of kidney failure Obesity Decrease in number of natural killer cells (human cells that fight cancer), helper T cells and

cytotoxic T cells Elevated blood cholesterol Irritability, mood changes, and depression Headaches Kidney stones (animal protein) Excess waste production sin it is not an efficient fuel source (only 57-58% used for energy,

rest must be excreted as waste) Accelerates the aging process Increase the amount needed of vitamin A and B12

How much is needed? It is fascinating to observe the percentage of calories from protein contained in the milk of many different species and to observe how that affects their growth rate. As seen in the table below, rats have a much greater percentages of calories from protein than humans do, and their rate of doubling their weight is much faster. This shows that God knew which rate of development was ideal for humans, so as to encourage brain development as well as overall growth. Perhaps more is not always better. To be continued…

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