Nutrition: Nutrients, This or That, Q & AWinter 2013

NutrientsNutrients are substances the body needs to live

Humans need six nutrientsThree contain energy (calories)Three do not contain energy

Energy-Containing NutrientsCarbohydrates

4 calories per gram

Protein4 calories per gram

Fat9 calories per gram

Image source: public domain

Game: Eat This, Not That

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

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

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

Vitamins Schmitamins: Results

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

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

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

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

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

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

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

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

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

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!

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

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

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

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)

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

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

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

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

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)

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

Student Question: What benefits does fasting have?

Benefits: Sense of control, other

psychological benefitsIncreased endorphins

in the brainIf food allergies are

present, physical relief

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

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

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