Nutrition 150

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Nutrition 150

• Human Nutrition

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Course Materials
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Course information

• Website httpseattlecentral.edu/jwhorley/NTR150.h
  tml
• Password IheartNTR!
• Powerpoint lectures
• Omnivores Dilemma schedule
• Syllabus
• Extra readings Diet Analyses Random Assignments
• Office/phone SAM 321 [phone]
• Email jwhorl01_at_seattlecentral.edu
• Office Hours MTTh 900 1030

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Role of Nutrition in our health
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Nutrition

• The study of food
• How it nourishes our body
• How it influences health
• A mix of Biological and Social Sciences
• A relatively new body of research

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Why should we care?

• Nutrition (and physical activity) contributes to
  wellness
• Wellness the absence of disease
• Physical
• Emotional (including mental)
• Spiritual

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Why should we care?

• Optimal nutrition prevents disease
• Nutrient deficiency diseases
• Goiter, scurvy, pellagra, rickets
• Diseases influenced by nutrition
• Chronic diseases (heart disease, obesity, Type II
  diabetes)
• Diseases in which nutrition plays some role
• Some cancers, Osteoporosis

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Example Obesity

• An emerging problem, just within last two decades

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Table 1-5Page 24
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Table 1-6Page 25
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Optimal Nutrition

• Largely because of 2 and 3, acquiring optimal
  nutrition has become a national goal
• Goals of Healthy People 2010 (promoted by USDHHS)
• Increase quality and years of healthy life
• Eliminate health disparities

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Another reason Omnivores Dilemma

• Knowing what to eat, how much to eat, and in what
  setting to do it is BASIC
• Weve been doing it pretty well for tens of
  thousands of years.
• Within the last 50 years or so, weve forgotten
  how to do it.
• Due almost entirely to corporations that make
  money from selling us food products.

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What are Nutrients?

• Organic (contain Carbon) Inorganic molecules
  in food that are critical to human growth and
  function
• Carbohydrates
• Lipids (Fats and oils)
• Proteins
• Vitamins
• Minerals
• Water

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Divisions of Nutrients

• Macronutrients
• provide energy to do work building blocks for
  cell structures
• Fats, carbs, proteins
• Required in large amounts
• Broken down and stored or rebuilt

• Micronutrients
• Required in much smaller quantities
• Vitamins and minerals
• Used primarily as-is

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Energy of macronutrients

• Measured in kilocalories (kcal) Energy required
  to raise the temp. of 1g of H2O by 1C.
• Via bomb calorimetry
• On food labels, Calorie usually means kcal.

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Energy Density of Two Breakfast Options Compared
LOWER ENERGY DENSITY
HIGHER ENERGY DENSITY
This 450-gram breakfast delivers 500 kcalories,
for an energy density of 1.1 (500 kcal 450 g
1.1 kcal/g).
This 144-gram breakfast also delivers 500
kcalories, for an energy density of 3.5 (500 kcal
144 g 3.5 kcal/g).
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Carbohydrates

• Primary source of Energy during activity
  (especially for our brain)
• C, H and O in ratio of 121
• Provides 4 kcal/g

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Fats (Lipids)

• Triglycerides, phospholipids
• Important source of Energy during rest and low
  intensity activity
• Provide 9 kcal/g (far fewer Oxygens)

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Proteins

• Contain C, H, O Nitrogen (N)
• Constructed of chains of Amino Acids (AA)
• Energy source only in dire need 4 kcal/g

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Proteins

• Important for
• Bone structure (organic part of bones is protein)
• Regulating metabolism fluid balance
• Repairing muscle bone
• Build cells and tissues

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Table 1-2Page 9
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Calculating Energy of foods

• 1 slice bread with 1 tbsp. peanut butter
• Carbs 16g 4 kcal/g 64 kcal
• Protein 7g 4 kcal/g 28 kcal
• Fat 9g 9 kcal/g 81 kcal
• Total 173 kcal

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Vitamins

• Micronutrients (only need a little e.g. mg, ?g)
• Organic compounds that assist in regulating body
  processes and using E (do not supply E)
• 2 types based on solubility
• Fat-soluble
• Water-soluble

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Fat-soluble vitamins

• Vitamins A, D, E, K
• Easily dissolve in fats and oils
• Easily stored in adipose tissue (fat cells)
  throughout the body
• Unnecessary to ingest or synthesize these every
  day

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Water-soluble vitamins

• Vitamins C, B (thiamin, B6, riboflavin, folate,
  etc.)
• Must ingest or synthesize these every day
• kidneys filter them from the blood you excrete
  them in urine

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Minerals

• Inorganic compounds (no Carbon)
• Remain intact (maintain same structure regardless
  of their environment)

• Major
• Sodium (Na)
• Chloride (Cl-)
• Potassium (K)
• Calcium (Ca2)
• Phosphorous (P)
• Magnesium (Mg2)

• Minor
• Iron
• Zinc
• Iodine
• Selenium
• Copper
• Flouride
• Chromium
• Molybdenum

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Minerals

• Essential to
• Bone deposition (Ca, P, Mg)
• Delivering O2 to cells and removing CO2 (Fe)
• Initiating sustaining muscle contraction (Na,
  K, Ca)
• Propagating nerve impulses (Na, K, Ca)
• Fluid balance blood pressure (Na, K, Cl)

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H2O 2/3 of total body weight

• Dissolves organic and inorganic molecules making
  a solution (55 of blood volume is water)
• Product or substrate for chemical reactions
• Hydrolysis dehydration synthesis
• Extremely Stable
• Absorbs and retains heat without changing temp.
  or state!
• Great medium for cooling the body
• Lubricates moving parts
• Reduces friction
• Buffers against pH change

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Determining Nutrient Intake
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Dietary Reference Intakes

• Update traditional RDA nutritional standards
• Establish standards for nutrients without RDA
  values

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Naive vs. Accurate View of Nutrient Intakes
Danger of toxicity
Marginal
Tolerable Upper Intake Level
Safety
Safety
RDA or AI
RDA
Estimated Average Requirement
Marginal
Danger
Danger of deficiency
Naive view
Accurate view
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Dietary Reference Intakes
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Dietary Reference Intakes

• DRIs consist of 4 values
• Estimated Average Requirement (EAR)
• Recommended Dietary Allowances (RDA)
• Adequate Intake (AI)
• Tolerable Upper-Intake Level (UL)

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Dietary Reference Intakes

• Estimated Average Requirement (EAR)
• Average daily intake (ADI) level of a nutrient
  that meets the needs of 1/2 of the people in a
  particular category

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Dietary Reference Intakes

• Recommended Dietary Allowance (RDA)
• The ADI level required to meet the needs of 97
  98 of people in a particular category

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Dietary Reference Intakes

• Adequate Intake (AI)
• Recommended ADI level for a nutrient
• Based on observations and estimates from
  experiments
• Used when the RDA is not yet established
  calcium, vitamin D, vitamin K, fluoride

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Dietary Reference Intakes

• Tolerable Upper Limit (UL)
• Highest ADI level that is not likely to have
  adverse effects on the health of most people
• Consumption of a nutrient at levels above the UL
  is not considered safe
• Anything consumed in excess is potentially
  dangerous

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Dietary Reference Intakes

• Estimated Energy Requirement (EER)
• Average dietary energy intake (kcal) to maintain
  energy balance (neither gaining nor losing
  weight)
• Based on age, gender, weight, height, level of
  physical activity

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Dietary Reference Intakes

• Acceptable Macronutrient Distribution Range
  (AMDR)
• Describes the portion of energy intake that
  should come from each macronutrient

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Your Goal

• Create a diet plan that is
• nutritionally adequate
• allows you to maintain a healthy weight
• support your daily physical activities

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The Scientific Method

• Reading scientific studies
• Observation
• Hypothesis
• Prediction
• Experiment
• Results
• Interpretations

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Examples of Research Designs
EPIDEMIOLOGICAL STUDIES
CROSS-SECTIONAL
COHORT
Heart attack
Blood cholesterol
Examine a cultural or ethnic group of people at a
single snapshot in time. Attempt to identify
factors contributing to health
Examine a group of people at multiple time steps.
Watch for problems that develop correlate
eating patterns that contribute to disease.
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Examples of Research Designs
EXPERIMENTAL STUDIES
LABORATORY-BASED
LABORATORY-BASED HUMAN INTERVENTION ANIMAL
STUDIES IN VITRO
STUDIES (OR CLINICAL) TRIALS
Change eating habits of a group. See if disease
symptoms improve.
Feed one group of mice an experimental
diet. Others get a control diet.
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A well- designed experiment

• Sample Size
• Blind
• Placebo
• Double-blind
• Researcher fallibility
• Correlation vs. Causation