Horace Pippin: (<1940) “Zecchariah”

Eating to Live! (vs. Living to Eat) Chapter 3-5

Question? What is the role of FOOD in our Society? Does it differ in other societies? What is the role of FOOD in your life?

Besides Sustaining Health, For what other reasons do we eat? Pleasure? Social Life? Rewards? Punishment? Substitution?

Question #2: Is anyone out there really eating just to sustain their health?

The “Diet” Dilemma: Balance and Sensibility Biology of Nutrition / Health Understanding Eating Habits / Pitfalls Attitudes / Emotions Reaching for your dreams – Fuel for the Road! Reaching for your dreams – Fuel for the Road!

Biology of Nutrition First Chapter 3

Key Concepts: Nutrients: Energy, building blocks, vitamins and minerals, water Special Nutrients: Antioxidants, Fiber, Supplements Food Guide Pyramid: Recommendations for Health Food Mythology: What’s true, what’s not?

Energy Nutrients Carbohydrates: Primary source of energy for living, healing and growing Fats: Highest energy “density” (calories/gram) Proteins: Provides energy, but “at a cost” – the real value of proteins is in the “BUILDING BLOCKS”

Energy Needs: Living: Maintaining all normal body functions and activities Growing : You want a new muscle? Healing: Tissue repair, immune system function : Energy Units: Calories (Kcals = heat required to raise 1kg water by 1 degree C) : Energy Efficiency: About 20%!

Carbohydrates: Simple Sugars: Sugar, Fruit sugar, honey, milk sugar Complex Carbohydrates: Breads, pasta, beans, potatoes, rice, starchy vegetables

Fats: Energy Dense: 9cals/gram (twice the calories/wt as carbs or proteins Types: Saturated Polyunsaturated Monounsaturated Cholesterol

Saturated vs Unsaturated “Full” of Hydrogen Solid at room temp Mostly from animals Associated with cholesterol “Not Full” of Hydrogen Liquid at room temp (OIL) Mostly from plants May reduce cholesterol

Fats and Heart Disease Diets high in Saturated Fats are associated with high LDL cholesterol Diets high in Unsaturated Fats are associated with low LDL (but also low HDL…) Monounsaturated Fats Diets high in Monounsaturated Fats associated with increased HDL’s! That’s GOOD!

Proteins: Provides amino acids building proteins 8-9 Essential amino acids Muscles, blood, organs, skin, hair, nails, immune system

But a “costly” energy… Protein has ~4 kcals/gram To release this energy, the protein must be broken down Nitrogen by-products are toxic Kidneys + Water loss involved can handle only so much… So WHAT ABOUT HIGH PROTEIN DIETS?

Vitamins and Minerals Micronutrients: Non-caloric Essential for Health Vitamins: Organic (carbon molecules) Water-soluble: B and C Fat-soluble: A,D,K, E Minerals: Inorganic elements Iron, Calcium Sodium

Water: The “Forgotten Nutrient” 60-70% the stuff we’re made of Lubrication, mucous, temperature regulation, metabolism

Thirst and Hydration “Thirst” lags behind dehydration Dehydration: Reduction of physical performance Reduction of mental performance What about singing?!? Headaches, infections, healing

Special Nutrients: Antioxidants: Vitamins C and E and Beta- carotene Reduces oxidation of LDL Reduces CVD Risk Red Hot Chili Peppers

Fiber: Un-digestible complex carbohydrate Improves digestion Reduces risk of CVD, Diabetes, GI and breast cancers, obesity Fruits, vegetables, Whole grains, rice, Legumes, oatmeal Cereals …

Supplements: Nutrition “insurance”? Cost? Risk? Megadoses, overdose Benefit? Folate?

Recommendations: Common Sense! Avoid Extremes No “Forbidden Foods” Base: Complex Carbohydrates, Fruits and Vegetables

Spotting Food Fads and Falacies: Food is a “American Obsession” Quacks abound! Before buying into some amazing diet or supplement, check this out: Spotting Food Fads and Falacies: