Chapter 1 Lecture Outline

Chapter 1: What You Eat and Why?

What is Nutrition?

N utrition is “the science of food, the nutrients and the substances therein, their action, interaction, and balance in relation to health and disease, and the process by which the organism ingests, absorbs, transport, utilizes, and excretes food substances”---- The Council on Food and Nutrition of the American Medical Association “the science of food, the nutrients and the substances therein, their action, interaction, and balance in relation to health and disease, and the process by which the organism ingests, absorbs, transport, utilizes, and excretes food substances”---- The Council on Food and Nutrition of the American Medical Association

Nutrients Come from Food Provide energy Provide energy Provide building blocks Provide building blocks Vital for growth and maintenance Vital for growth and maintenance Essential Essential What do they do?

What is an Essential Nutrient? Omission leads to major health decline Omission leads to major health decline Regain normal function when restored to the diet Regain normal function when restored to the diet Has specific biological function Has specific biological function Must be obtained from diet Must be obtained from diet Challenge Question- What are examples of Essential Nutrients?

Why study nutrition?

Nutrition and Health Poor diet and sedentary lifestyle are risk factors for chronic diseases: Poor diet and sedentary lifestyle are risk factors for chronic diseases: –Disease of the heart (29% of all deaths) –Cancer (22%) –Cerebrovascular disease (~7%) –Diabetes (3%) –Accounts for ~2/3 of all deaths

Maintain optimal health Maintain optimal health “Affliction of Affluence” “Affliction of Affluence” Not req. to do physical labor to thrive or survive Not req. to do physical labor to thrive or survive e.g. (washer/dryers, dishwashers, vacuums) microwaves etc... We are living longer We are living longer

What are The Six Classes of Nutrients?

Nutrient Functional Categories Provide calories Provide calories For growth, development, and maintenance For growth, development, and maintenance Regulate body processes Regulate body processes

Carbohydrates Composed of carbon, hydrogen, oxygen Composed of carbon, hydrogen, oxygen Major source of fuel Major source of fuel Monosaccharide (glucose) Monosaccharide (glucose) Simple and complex forms Simple and complex forms Dietary fiber (Cellulose) Dietary fiber (Cellulose) Energy yielding? Energy yielding? (~4 kcal /gm) (~4 kcal /gm)

Lipids Composed of carbon, hydrogen, fewer oxygen Composed of carbon, hydrogen, fewer oxygen Triglycerides Triglycerides –Fats and oils Unsaturated Fatty Acids Unsaturated Fatty Acids Saturated Fatty Acids Saturated Fatty Acids Essential Fatty Acids (omega 6) Essential Fatty Acids (omega 6) Energy yielding fats and oils (~9 kcal /gm) Energy yielding fats and oils (~9 kcal /gm) Cholesterol Cholesterol Phospholipids Phospholipids

Proteins Composed of carbon, hydrogen, oxygen, nitrogen Composed of carbon, hydrogen, oxygen, nitrogen Structural material Structural material (9) Essential amino acids (e.g. Cysteine) (9) Essential amino acids (e.g. Cysteine) (11) Nonessential amino acids (11) Nonessential amino acids Energy yielding (~4 kcal /gm) Energy yielding (~4 kcal /gm) Excess protein intake Excess protein intake

Confirming your knowledge How many calories/gram does each yield? How many calories/gram does each yield? Carbohydrate - Carbohydrate - Lipid - Lipid - Protein - Protein - Alcohol - Alcohol -

Vitamins Composed of various elements Composed of various elements Enable chemical reactions (catalysts) Enable chemical reactions (catalysts) Fat soluble Fat soluble Water soluble Water soluble Yield no energy Yield no energy Challenge Question Classify the above vitamins as Water or Fat Soluble and explain Why?

Minerals Inorganic substances Inorganic substances Function in cellular processes, nervous system, water balance, structural systems Function in cellular processes, nervous system, water balance, structural systems Not destroyed during cooking Not destroyed during cooking Trace minerals Trace minerals Major minerals Major minerals Electrolytes (Na, K, Cl  conduct electrical signal) Electrolytes (Na, K, Cl  conduct electrical signal) Yield no energy Yield no energy Examples??? Examples??? Fe 2+ Ca 2+ Na + Zn

Water Composed of hydrogen, oxygen Composed of hydrogen, oxygen Majority of our body weight Majority of our body weight Found in foods Found in foods Yields no energy (essential nutrient) Yields no energy (essential nutrient) Recommended intake Recommended intake –9-13 cups/day (includes foods, drinks etc) Functions: Functions: –Solvent, lubricant, medium for transport, chemical processes, and temperature regulator

Phytochemicals A chemical found in plants A chemical found in plants –Not considered essential nutrients –Provide significant health benefits –Found in fruits and vegetables –e.g. Di-Indole-Methane (DIM) –Phase III Clinical Trial for Cervical Dysplasia (caused by HPV) (caused by HPV) DIM

(SIRT1 Inhibitor)

Composition

Transformation of Energy Carbohydrate PROTEIN FAT ALCOHOL (4 kcal/gm 4 kcal/gm 9 kcal/gm 7kcal/gm) ENERGY SOURCES Build new compounds Muscular movement Nerve transmission Ion balance

What is a Calorie? Measurement of energy Measurement of energy “The amount of heat it takes to raise the temperature of 1 gram of water by 1 degree Celsius” “The amount of heat it takes to raise the temperature of 1 gram of water by 1 degree Celsius” 1,000 calories = 1 kcal = 1(food) Calorie 1,000 calories = 1 kcal = 1(food) Calorie

Sample Calculation of a Nutrition Label Per serving Per serving –Carbohydrate: 15g x 4 kcal/g = 60 kcal –PRO: 3g x 4 kcal/g = 12 kcal –FAT: 1g x 9 kcal/g = 9 kcal –TOTAL: 81 kcal, rounded down to 80

Contribution to Total kcal Avg: 60% Carb, 25% Fat, 15% Prot Athlete: 60% Carb, 10% fat, 30% Protein One day’s intake (1980 kcal) One day’s intake (1980 kcal) 290 gm of carbohydrate (x 4 kcal/gm) 290 gm of carbohydrate (x 4 kcal/gm) 60 gm of fat (x 9 kcal/gm) 60 gm of fat (x 9 kcal/gm) 70 gm of protein (x 4 kcal/gm) 70 gm of protein (x 4 kcal/gm) % of kcal as carbohydrate = (290 x 4)/1980 = 0.59 or 59% % of kcal as carbohydrate = (290 x 4)/1980 = 0.59 or 59% % of kcal as Fat= (60 x 9)/1980 = 0.27 or 27% % of kcal as Fat= (60 x 9)/1980 = 0.27 or 27% % of kcal as PRO= (70 x 4)/1980 = 0.14 or 14% % of kcal as PRO= (70 x 4)/1980 = 0.14 or 14%

The Typical American Diet 50% Carb, 33% Fat, 16% Prot 16% of kcal as proteins 16% of kcal as proteins –~66% from animal sources –10-35% advised 50% of kcal as carbohydrate 50% of kcal as carbohydrate –~50% from simple sugars –45-65% advised 33% of kcal as fat 33% of kcal as fat –~60 % from animal fats –20-35% advised

Assessing Our Diets National Health and Nutrition Examination Survey (NHANES) [US Dept. of Health & Human Services] National Health and Nutrition Examination Survey (NHANES) [US Dept. of Health & Human Services]

Improving Our Diets More Plant products (Carb, Fat, Protein) More Plant products (Carb, Fat, Protein) Salt (sodium) in moderation Salt (sodium) in moderation Alcohol in moderation Alcohol in moderation Fat in moderation (esp. sat. fat) Fat in moderation (esp. sat. fat) Adequate fluids Adequate fluids Eat 5-A-Day Eat 5-A-Day Use supplements wisely, if at all Use supplements wisely, if at all Mealtime is a social time Mealtime is a social time

Healthy People Promote healthy lifestyle Promote healthy lifestyle Reduce preventable deaths and diseases Reduce preventable deaths and diseases Reduce obesity in adults and children Reduce obesity in adults and children Increase intake of fruits, vegetables, and whole grain products Increase intake of fruits, vegetables, and whole grain products Lower intake of fat, saturated fats, and sodium Lower intake of fat, saturated fats, and sodium Increase intake of calcium and iron Increase intake of calcium and iron

Why Am I So Hungry? Hunger (stomach ache or stomach full) Hunger (stomach ache or stomach full) –Physical biological drive Appetite (sight or smell of nice food) Appetite (sight or smell of nice food) –Psychological drive

Satiety- what is it? Regulated by the hypothalamus Regulated by the hypothalamus Feeding center (need to eat) Feeding center (need to eat) Satiety center (feeling full) Satiety center (feeling full) Meal size and composition Meal size and composition Macronutrients in the blood Macronutrients in the blood Hormones (leptin, ghrelin) Hormones (leptin, ghrelin) turn on/of hunger... turn on/of hunger... Targets for weight loss drugs... Frederich et al., Nature Medicine 1, (1995)

CHALLENGE QUESTION What type of meals produce a greater sense of satiety?

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Eating Well in College Freshman Fifteen Freshman Fifteen –Stressful situations –University environment –Peer pressure –Alcohol –Lack of Exercise (Insert TJ Photo Freshman year)

NEXT TIME Read Chapter 2 – Healthy Diets Read Chapter 2 – Healthy Diets 1 st Assignment – Diet Analysis 1 st Assignment – Diet end – Healthy Alternative/Tasty Products provided to end – Healthy Alternative/Tasty Products provided to sample Bring in your own recommended healthy alternatives to Std. American Diet Bring in your own recommended healthy alternatives to Std. American Diet

Challenge and Confirming your knowledge Questions SUMMARY SUMMARY

What are the 3 big Concepts/Controversies in Nutrition? What are the 3 big Concepts/Controversies in Nutrition? 1. Facts - pragmatic truth, statement (in theory) that can be confirmed or denied 1. Facts - pragmatic truth, statement (in theory) that can be confirmed or denied 2. Folklore – traditions, beliefs and legends preserved in a culture and passed on through generations 2. Folklore – traditions, beliefs and legends preserved in a culture and passed on through generations 3. Fads – a phenomenon that becomes popular for a very short time 3. Fads – a phenomenon that becomes popular for a very short time What are some Nutrition related examples of these What are some Nutrition related examples of these Concepts/ Controversies? Concepts/ Controversies? 1. Fact: < 50mg/day Vit. C  Scurvy 2. Folklore: Poppy plant relieves pain  morphine (now a std. drug) Artemesia annua relieves fever (malaria)  artemesinin drug Artemesia annua relieves fever (malaria)  artemesinin drug Catharanthus roseus anti-cancer properties  Vinblastine drug Echinacea purpurea relieves common cold  common supplement Catharanthus roseus anti-cancer properties  Vinblastine drug Echinacea purpurea relieves common cold  common supplement 3. Fad: High Fat/Protein diet, low carbohydrate  safe effective weight management Introduction to Chemistry of Nutrition

Vitamin C How does a FACT in Nutritional Science get Established? 1. University / Medical School Tested a. Scientific Method – 2X blind placebo Controlled Study b. Peer Reviewed FAD Folklore FACTS Major goal in finding Nutritional Information? Major goal in finding Nutritional Information?

What are the best sources of Nutritional FACTS ? What are the best sources of Nutritional FACTS ? 1. Firstly – Peer Reviewed Scientific Journals 1. Firstly – Peer Reviewed Scientific Journals 2. Secondly – Textbooks that ref. scientific journals 2. Secondly – Textbooks that ref. scientific journals 3. Thirdly – Websites that ref. scientific journals 3. Thirdly – Websites that ref. scientific journals 4. Finally – the Web 4. Finally – the Web Introduction to Chemistry of Nutrition What are the best Peer reviewed Journals & how do you determine this? 1. Nature, Science, Journal of the Am. Med. Assoc., New England J. Med. 2. Look for the “Impact factor” (IF) of the journal. Ratio: # (Citations/Articles) IF ≥ 10.0 Solid IF = Excellent IF = V. Good IF ≤ 1.0 Watch out!~

What is an Essential Nutrient? Omission leads to major health decline Omission leads to major health decline Regain normal function when restored to the diet Regain normal function when restored to the diet Has specific biological function Has specific biological function Must be obtained from diet Must be obtained from diet Challenge Question- What are examples of Essential Nutrients? Vitamin C (prev. Scurvy) or Iron (prev. Anemia)

What are The Six Classes of Nutrients? Carbohydrates Carbohydrates Lipids Lipids Proteins Proteins Vitamins Vitamins Minerals Minerals Water Water

Confirming your knowledge How many calories/gram does each yield? How many calories/gram does each yield? Carbohydrate – 4 cal/gram Carbohydrate – 4 cal/gram Lipid - 9 cal/gram Lipid - 9 cal/gram Protein - 4 cal/gram Protein - 4 cal/gram *Alcohol - 7 cal/gram! *Alcohol - 7 cal/gram!

Vitamins Composed of various elements Composed of various elements Enable chemical reactions (catalysts) Enable chemical reactions (catalysts) Fat soluble? Fat soluble? Water soluble? Water soluble? Yield no energy Yield no energy Challenge Question Classify the above vitamins as Water or Fat Soluble and explain Why? NOTE: the more Os and Ns more H2O soluble Vitamin C High O/CH ratio Vitamin E Low O/ CH ratio Vitamin B12 (High O,N to CH ratio)

Regulated by the hypothalamus Regulated by the hypothalamus Feeding center (need to eat) Feeding center (need to eat) Satiety center (feeling full) Satiety center (feeling full) Meal size and composition Meal size and composition Macronutrients in the blood Macronutrients in the blood Hormones (leptin, ghrelin) Hormones (leptin, ghrelin) turn on/of hunger... turn on/of hunger... Targets for weight loss drugs... CHALLENGE QUESTION What type of meals produce a greater sense of satiety? High Fiber/Water containing Satiety- what is it? Feeling of being full, not hungry