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Horace Pippin: (<1940) “Zecchariah”Horace Pippin: (<1940) “Zecchariah”
Eating to Live!Eating to Live!
(vs. Living to Eat)
Chapter 3-5
Question?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:Question #2:
Is anyone out there really eating just to sustain their health?
The “Diet” Dilemma: Balance and Sensibility
Biology of Nutrition / HealthUnderstanding Eating Habits /
PitfallsAttitudes / EmotionsReaching for your dreams – Reaching for your dreams –
Fuel for the Road!Fuel for the Road!
Biology of Nutrition First
Chapter 3
Key Concepts: Key Concepts: Nutrients: Energy, building blocks,
vitamins and minerals, waterSpecial Nutrients: Antioxidants,
Fiber, SupplementsFood Guide Pyramid:
Recommendations for HealthFood Mythology: What’s true,
what’s not?
Energy NutrientsEnergy NutrientsCarbohydrates: 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:Energy Needs:Living: Maintaining all normal body
functions and activitiesGrowing: You want a new muscle? Healing: Tissue repair, immune system
functionEnergy Units: : Calories (Kcals = heat
required to raise 1kg water by 1 degree C)
Energy Efficiency: : About 20%!
Carbohydrates: Carbohydrates: Simple Sugars:
Sugar, Fruit sugar, honey, milk sugar
Complex Carbohydrates:Breads, pasta,
beans, potatoes, rice, starchy vegetables
Fats: Fats: Energy Dense: 9cals/gram (twice the calories/wt as carbs or proteins
Types:SaturatedPolyunsaturatedMonounsaturatedCholesterol
Saturated vs UnsaturatedSaturated 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 DiseaseFats and Heart DiseaseDiets high in Saturated Fats are
associated with high LDL cholesterolDiets high in Unsaturated Fats are
associated with low LDL (but also low HDL…)
Diets high in Monounsaturated Monounsaturated FatsFats associated with increased HDL’s! That’s GOOD!
Proteins: Proteins: Provides amino acids building proteins
8-9 Essential amino acids
Muscles, blood, organs, skin, hair, nails, immune system
But a “costly” energy…But a “costly” energy…Protein has ~4 kcals/gramTo release this energy, the protein
must be broken downNitrogen by-products are toxicKidneys + Water loss involved can
handle only so much…So WHAT ABOUT HIGH PROTEIN
DIETS?
Vitamins and MineralsVitamins and MineralsMicronutrients: Non-caloricEssential for HealthVitamins: Organic (carbon molecules)
Water-soluble: B and CFat-soluble: A,D,K, E
Minerals: Inorganic elements Iron, CalciumSodium
Water: The “Forgotten Water: The “Forgotten Nutrient”Nutrient”
60-70% the stuff we’re made of
Lubrication, mucous, temperature regulation, metabolism
Thirst and HydrationThirst and Hydration“Thirst” lags behind dehydrationDehydration:
Reduction of physical performance
Reduction of mental performanceWhat about singing?!?Headaches, infections, healing
Special Nutrients: Special Nutrients: Antioxidants:
Vitamins C and E and Beta-carotene
Reduces oxidation of LDL
Reduces CVD Risk
Red Hot Chili Peppers
Fiber:Fiber: Un-digestible complex carbohydrate
Improves digestion
Reduces risk of CVD, Diabetes, GI and breast cancers, obesity
Fruits, vegetables, Whole grains, rice,Legumes, oatmealCereals …
Supplements: Supplements: Nutrition
“insurance”?Cost?Risk?
Megadoses, overdose
Benefit? Folate?
Recommendations:Recommendations:Common
Sense!Avoid ExtremesNo “Forbidden
Foods”Base: Complex
Carbohydrates, Fruits and Vegetables
Spotting Food Fads and Spotting Food Fads and Falacies: Falacies: Food is a “American Obsession”Quacks abound!Before buying into some amazing
diet or supplement, check this out:Spotting Food Fads and
Falacies:http://dietitian.com/quack.html