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