Nutrition: Nutrients, This or That, Q & A
description
Transcript of Nutrition: Nutrients, This or That, Q & A
![Page 1: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/1.jpg)
Nutrition: Nutrients, This or That, Q & AWinter 2013
![Page 2: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/2.jpg)
NutrientsNutrients are substances the body needs to live
Humans need six nutrientsThree contain energy (calories)Three do not contain energy
![Page 3: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/3.jpg)
Energy-Containing NutrientsCarbohydrates
4 calories per gram
Protein4 calories per gram
Fat9 calories per gram
Image source: public domain
![Page 4: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/4.jpg)
Game: Eat This, Not That
![Page 5: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/5.jpg)
Nutrients Without EnergyWater
Vitamins Organic substances found in
plant and animal sources A, C, D, E, K, & B vitamins (8 of
them)
Minerals Inorganic substances found in
many of the body’s structures (teeth, bones, muscles, blood cells, etc)
Examples: calcium, sodium, iron, chromium, potassium
![Page 6: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/6.jpg)
Vitamins SchmitaminsFat-soluble
Water-soluble
The fat cat is in the attic (OR)
(The) FAT (cat is in the) ADEK
Fat-soluble vitamins are Vitamins A, D, E, K
![Page 7: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/7.jpg)
Vitamins Schmitamins – Your TurnWater-Soluble Vitamins (B Vitamins)
• Vitamin B1 = Thiamine
• Vitamin B2 = Riboflavin
• Vitamin B3 = Niacin
• Vitamin B5 = Pantothenic Acid
• Vitamin B6 = Pyridoxine
• Vitamin B7 = Biotin
• Vitamin B9 = Folic Acid
• Vitamin B12 = Cobalamin
![Page 8: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/8.jpg)
Vitamins Schmitamins: Results
![Page 9: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/9.jpg)
Student Question: What’s the Best Type of Oil to Cook With but Also Be Healthy?Look at label for smoke point, refrigeration information
Information from Cleveland Clinic: High smoke point (searing, frying, browning)
AvocadoAlmond
Medium-high smoke point (stir frying, baking)GrapeseedOrganic canola
Medium-low smoke point (sauteing)Olive oilWalnut oil
Extra virgin olive oil only at low temperatures
![Page 10: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/10.jpg)
Student Question: What is the best thing to eat before a workout?
Be sure you are well hydrated Water is best High-sugar drinks, fruit juices
may cause cramping
You may not need to eat if you have a healthy diet (carb from muscles and liver)
If not eating leads to dizziness, eat ~100 calories 30 minutes prior, high-carb
1-2 hours prior to exercise Trail mix Yogurt smoothie Veggies & hummus Almond butter, apple butter &
rice cake Egg, chopped veggies
![Page 11: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/11.jpg)
Student Question: What’s the Best Brain Food?
Water
Salmon, other oily fish (memory, focus)
Blueberries (delaying potential short-term memory loss)
Broccoli, spinach (cognitive function)
Nuts (blood flow)
Coffee (stimulation)
Avocado (blood flow)
Sources: BBC GoodFood, Huffington Post 9/18/12
![Page 12: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/12.jpg)
Student Question: Can You Over-Consume
Vitamins? Assumption that everyone
absorbs nutrients similarly
General concern over fat-soluble vitamins: A, D, E, & K
Vitamin A @ high doses can be problematic during pregnancy
Regular over-consumption of Vitamin D may increase risk for kidney stones
Vitamin E: cardiovascular, kidney, skin, Alzheimer’s patients = careful
Source: Mayo Clinic
![Page 13: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/13.jpg)
Student Question: What makes cheese and milk bad for our
health?Cheese and milk are rich sources of complete protein
Milk is a good source of calcium and Vitamin D
Cheese is a good source of calcium
![Page 14: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/14.jpg)
Student Question: What makes cheese and milk bad for our health?
Disadvantage: some individuals have lactose intolerance, which results in gastric distress after milk & cheese consumption
Disadvantage: whole milk, many cheeses are high in saturated fat, so moderate to heavy consumption can increase risk for weight gain and higher blood fats
![Page 15: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/15.jpg)
Student Question: What makes cheese and milk bad for our health?
Disadvantage: some individuals are intolerant to gluten; since some cheeses are made by bacterial cultures grown on rye, there could be gluten issues; additives to cheese may also trigger problems
Disadvantage: many cows are given recombinant bovine growth hormone (rBGH) to increase milk output; some research points to an increase in animal lameness and infertility among those animals receiving rBGH
![Page 16: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/16.jpg)
Student Question: Are vegetarians at greater risk for illnesses due to
pesticides?Pesticide Action Network of America, Oakland,
released a report in October 2012 stating that the billion pounds of pesticides used across the U.S. have contributed to a variety of serious health issues: cancer, autism, obesity, birth defects, early puberty, asthma.
Vegetarians do not necessarily eat a lot of vegetables
After a quick search, I did not find a link
![Page 17: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/17.jpg)
Student Questions: Energy
• “Energy:” calories or alertness?
• Energy drinks = sugar and caffeine (sugar = energy, caffeine = alertness)
• Taurine: amino acid that interestingly activates GABA receptors (inhibitory)– Might actually be linked
to energy drink “crash”– More research needed
on energy drinks & brain for conclusions
![Page 18: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/18.jpg)
Student Question: Isn’t it better to consume a balanced diet with both meat and veggies (more veggies than meat) than completely cutting meat or completely cutting veggies out of the diet?
A discussion question!
![Page 19: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/19.jpg)
Student Question: What are most valued "Superfoods" to include in one's diet?
Brightly-colored berries Raspberries, blueberries,
blackberries, strawberries Vitamin C, fiber, water,
antioxidants, low calorie Freeze for eating in winter
Beans Black beans, lentils,
edamame Fiber, protein, omega-3 fatty
acids Mix with salads
![Page 20: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/20.jpg)
Student Question: What are most valued "Superfoods" to include in one's diet?
NutsFiber; plant sterols to
reduce cholesterol; omega-3 fatty acids for heart health
Mixed in salads makes texture interesting
![Page 21: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/21.jpg)
Student Question: What are most valued "Superfoods" to include in one's diet?
Salmon and flounderOmega-3-rich foods for heart health; flounder is generally
low in mercury and may help prevent cancer Salmon: sugar, lemon rind, salt, pepper--dry rub, let chill
for 1-2 hours, roast
Brightly-colored vegetables (leafy greens, peppers, tomatoes, etc)Vitamins, fiber, antioxidantsBok choy preparation video
![Page 22: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/22.jpg)
Student Question: What food chemicals should we look out for?
Challenge: People have varying sensitivities
Challenge: Often, the issue is accumulation rather than one dose at a given time
Challenge: Combinations of chemicals
Challenge: chemicals used for a variety of attractive purposes
Challenge: some chemicals are naturally occurring (estrogenic foods)
![Page 23: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/23.jpg)
Student Question: What food chemicals should we look out for?
Challenge: Chemicals used for a variety of purposes attractive to consumerPreservativesSweeteners, flavoringsFat replacersEmulsifiers, thickenersColor additivesList at FDA
![Page 24: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/24.jpg)
Student Question: What food chemicals should we look out for?
Guideline: the more processed the food, the more chemicals present
Guideline: shopping around the perimeter of a grocery store usually the healthiest approach
![Page 25: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/25.jpg)
Student Question: What food chemicals should we look out for?
Per Center for Science in the Public Interest
Sodium nitriteFound in salty, processed meat productsWorld Cancer Research Fund, May 2011: processed
meats too dangerous for human consumption (totalhealthbreakthroughs.com)
Saccharin, aspartame, Acesulfame-KBeverages, snack foods, dairy products, gums, soups, snacksIncreased cancer risk
![Page 26: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/26.jpg)
Student Question: What food chemicals should we look out for?
CaffeineAddictiveStimulant properties
OlestraFat substitute in snack chipsDigestive problemsReduce absorption of some fat-soluble vitamins
Food dyesBlue 2, Green 3, Orange B, Red 3, Yellow 5, et. Al.Candy, baked goods, beverages
![Page 27: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/27.jpg)
Student Question: What food chemicals should we look out for?
High fructose corn syrupBeverages, cereals, candy, cookies, condiments Increases sweetness of food productsConsumers not consuming less sugarConnection to corn allergies?Metabolic problems? (insulin resistance)
Bisphenol A in cans, plastics (cancer, reproductive health, CV disease)
![Page 28: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/28.jpg)
Student Question: What benefits does fasting have?• Fasting: willfully
restricting food and/or beverage consumption
• Various reasons throughout history: spiritualism, religion, therapy, famine
• Practice empties the colon
![Page 29: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/29.jpg)
Student Question: What benefits does fasting have?
Benefits: Sense of control, other
psychological benefitsIncreased endorphins
in the brainIf food allergies are
present, physical relief
![Page 30: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/30.jpg)
Student Question: What benefits does fasting have?
Keep in mind:Liver, kidneys, lungs “detoxify” blood 24/7Brain needs glucose
No glucose = fat & protein sources removed from bodyFasts meant generally for short term
Metabolism may shift to adapt to starvation modeRegistered dietician or naturopathic physician may help reduce
risks
![Page 31: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/31.jpg)
Student Question: Are there any favorite dieting “tricks?”
When tempted to eat something off the “diet,” busy yourself with something - a chore, a walk, a drive, etc.
Recording food and beverage consumption (annoying, can improve awareness)
Regular physical activity, include high-intensity exercise
Include lean protein and/or fiber with most meals
De-centralize meat on the plate
Chew food thoroughly
![Page 32: Nutrition: Nutrients, This or That, Q & A](https://reader036.fdocuments.net/reader036/viewer/2022062304/56813c74550346895da609b5/html5/thumbnails/32.jpg)
Student Question: Are there any favorite dieting “tricks?”Avoid misery
Drink water regularly
Assess alcohol consumption
Use smaller plates
Make dietary change a lasting lifestyle change