Dr. Montville

Fall 2009

AMA – Nutrition is, “The science of food, the nutrients and substances therein, their interaction, action, and balance in relation to health and disease….” and the digestive and metabolic processes therein.

1 calorie = Amount of energy required to raise temp of 1g of water by 1C

Relating to food and nuts, 1,000 cal = 1 Kilo calorie = 1 Calorie

Energy needs:– Basal metabolism = f(lean body mass)– 60 – 70 % of basal requirement is from muscle.– 25-40% from physical activity– 10% “keeping warm”

Calories count– Intake > used: Gain weight– Intake < used: Lose weight– Intake = used: Maintain weight

Easier to keep weight off than lose itBody has “set point”

– Controlled by:ExerciseIntake controlBehavior modification

Calories and exercise- Dr. Montville’s cycling odyssey

Moving 175 lbs at 16.2 mph requires 700 calories per hour

M.S. ride: 80 miles at 16.2 mph = 5 hours Caloric expenditure = 3,500 calories Weight: Gain or lose?

180

190

200

210

220

230

4 19 37 73 89 119 133 143 157 169 183 206 230 250

weight

% body fat x 10

Log. (% body fat x10)

Linear (weight)

cycling 2004

0200400600800

100012001400160018002000220024002600280030003200

4 19 37 73 89 119 133 143 157 169 183 206 230 250day of year

mile

s

cumulative mile

Ways to monitor “appropriate weight”:– Height and weight tables– Body mass index (BMI)

BMI = Weight (kgs) % (height in meters)2

– “Should” be 18-25– > 30 = obese;

Over-estimates risk in muscular people (athletes)

Remember? Eating serves *many* social, cultural, and physiological roles Endorphins Serotonin

Eating Disorders Anorexia Nervosa Bulimia

Extreme weight loss <85% of ideal body weight Distorted body image Societal pressure Control needs 90% women, 10% male Amenorrhea Can be Fatal

Lower body temperature Lanuga (downy hair on skin) Rough dry skin Low blood pressure Low white blood cell count Depression Tooth loss

Binge and purge 2x/week for 2-3 months Single binge up to 12,000 calories Lack of control and inappropriate compensation 40% male, 60% female, 5-17% of college age

females They recognize behavior as:

– Abnormal– Secretive

½ have major depression

Slightly above normal body weight Tooth demineralization Esophageal damage Low potassium, arrhythmia

Disordered Eating No Menstruation Osteoporosis

Eat a variety of foods – best source of nutrients is their natural source.

Eat a balanced diet – don’t over-consume any one product Single food diets hard to maintain long term.

Eat in moderation – beware of “super-sizing” and “special occasion” eating.

Be aware of nutrient density – ideally % daily calories should about equal daily nutritional needs.

Beware of energy (calorie) density – nuts have more calories per unit weight than fruits do. Fried foods have more calories than the same food baked or broiled.

INCREASE ACTIVITY!!!! Building muscle mass increases basal rate of caloric burn.

Nutrition is more than weight control Weight Control

– Calories count– Methods of monitoring “weight”

% Body fat– case study, Dr. Montville weight

Other nutritional claims– Diseases with nutritional components– Getting information from Food Labels NLEA– Supplements

The Food Pyramid, up close and personal “Diets”

– A diet that works– Akins and Pritkins

Eating Disorders– Anorexia nervosa– Bulimia

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