Chapter 1Chapter 1

LectureLectureOutlineOutline

Chapter 1: What You Chapter 1: What You Eat and Why?Eat and Why?

What is What is Nutrition?Nutrition?

NNutrition isutrition is

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

Nutrients Come from FoodNutrients Come from Food

Provide energyProvide energy Provide building blocksProvide building blocks Vital for growth and Vital for growth and

maintenancemaintenance EssentialEssential

What do they do?What do they do?

What is an Essential What is an Essential Nutrient?Nutrient?

Omission leads to major health Omission leads to major health declinedecline

Regain normal function when Regain normal function when restored to the dietrestored to the diet

Has specific biological functionHas specific biological function Must be obtained from dietMust be obtained from diet

Challenge Question-Challenge Question-What are examples of Essential Nutrients? What are examples of Essential Nutrients?

Why study nutrition?Why study nutrition?

Nutrition and HealthNutrition and Health

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

Maintain optimal healthMaintain optimal health ““Affliction of Affluence”Affliction of Affluence” Not req. to do physical labor to Not req. to do physical labor to

thrive or survivethrive or survive

e.g. (washer/dryers, dishwashers, e.g. (washer/dryers, dishwashers, vacuums) microwaves etc.. . vacuums) microwaves etc.. .

We are living longer We are living longer

What are The Six Classes of What are The Six Classes of Nutrients?Nutrients?

1.1. 2.2. 3.3. 4.4. 5.5. 6.6.

Nutrient Functional Nutrient Functional CategoriesCategories

Provide caloriesProvide calories For growth, development, and For growth, development, and

maintenancemaintenance Regulate body processesRegulate body processes

CarbohydratesCarbohydrates

Composed of carbon, hydrogen, Composed of carbon, hydrogen, oxygenoxygen

Major source of fuel Major source of fuel Monosaccharide (glucose) Monosaccharide (glucose) Simple and complex formsSimple and complex forms Dietary fiber (Cellulose)Dietary fiber (Cellulose) Energy yielding? Energy yielding?

(~4 kcal /gm)(~4 kcal /gm)

LipidsLipids Composed of carbon, hydrogen, fewer Composed of carbon, hydrogen, fewer

oxygenoxygen Triglycerides Triglycerides

– Fats and oilsFats and oils Unsaturated Fatty AcidsUnsaturated Fatty Acids Saturated Fatty AcidsSaturated Fatty Acids Essential Fatty Acids (omega 6)Essential Fatty Acids (omega 6) Energy yielding fats and oils (~9 Energy yielding fats and oils (~9

kcal /gm)kcal /gm) CholesterolCholesterol PhospholipidsPhospholipids

ProteinsProteins Composed of carbon, hydrogen, Composed of carbon, hydrogen,

oxygen, nitrogenoxygen, nitrogen Structural materialStructural material (9) Essential amino acids (e.g. (9) Essential amino acids (e.g.

Cysteine)Cysteine) (11) Nonessential amino acids(11) Nonessential amino acids Energy yielding (~4 kcal /gm)Energy yielding (~4 kcal /gm) Excess protein intakeExcess protein intake

Confirming your knowledgeConfirming your knowledge

How many calories/gram does each How many calories/gram does each yield?yield?

Carbohydrate -Carbohydrate - Lipid -Lipid - Protein -Protein - Alcohol -Alcohol -

VitaminsVitamins Composed of various elementsComposed of various elements Enable chemical reactions (catalysts)Enable chemical reactions (catalysts) Fat solubleFat soluble Water solubleWater soluble Yield no energyYield no energy

Challenge QuestionClassify the above vitamins as Water or Fat Soluble and explain Why?

MineralsMinerals Inorganic substancesInorganic substances Function in cellular processes, nervous Function in cellular processes, nervous

system, water balance, structural systemssystem, water balance, structural systems Not destroyed during cookingNot destroyed during cooking Trace mineralsTrace minerals Major mineralsMajor minerals Electrolytes (Na, K, Cl Electrolytes (Na, K, Cl conduct electrical conduct electrical

signal)signal) Yield no energyYield no energy Examples???Examples???

Fe2+

Ca2+

Na+

Zn

WaterWater Composed of hydrogen, oxygenComposed of hydrogen, oxygen Majority of our body weightMajority of our body weight Found in foodsFound in foods Yields no energy (essential nutrient)Yields no energy (essential nutrient) Recommended intakeRecommended intake

– 9-13 cups/day (includes foods, drinks etc)9-13 cups/day (includes foods, drinks etc) Functions:Functions:

– Solvent, lubricant, medium for transport, Solvent, lubricant, medium for transport, chemical processes, and temperature regulatorchemical processes, and temperature regulator

PhytochemicalsPhytochemicals A chemical found in plantsA chemical found in plants

– Not considered essential nutrientsNot considered essential nutrients– Provide significant health benefitsProvide significant health benefits– Found in fruits and vegetablesFound in fruits and vegetables– e.g. Di-Indole-Methane (DIM)e.g. Di-Indole-Methane (DIM)– Phase III Clinical Trial for Cervical Phase III Clinical Trial for Cervical

DysplasiaDysplasia

(caused by HPV)(caused by HPV)

DIM

(SIRT1 Inhibitor)

CompositionComposition

Transformation of EnergyTransformation 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?What is a Calorie?

Measurement of energyMeasurement of energy ““The amount of heat it takes to The amount of heat it takes to

raise the temperature of 1 gram raise the temperature of 1 gram of water by 1 degree Celsius”of water by 1 degree Celsius”

1,000 calories = 1 kcal = 1(food) 1,000 calories = 1 kcal = 1(food) CalorieCalorie

Sample Calculation of a Sample Calculation of a Nutrition LabelNutrition Label

Per serving Per serving – Carbohydrate: 15g x 4 kcal/g = Carbohydrate: 15g x 4 kcal/g = 60 kcal60 kcal– PRO: 3g x 4 kcal/g = PRO: 3g x 4 kcal/g = 12 kcal12 kcal– FAT: 1g x 9 kcal/g = FAT: 1g x 9 kcal/g = 9 kcal 9 kcal– TOTAL: 81 kcal, rounded down toTOTAL: 81 kcal, rounded down to 8080

Contribution to Total kcalContribution to Total kcalAvg: 60% Carb, 25% Fat, 15% ProtAvg: 60% Carb, 25% Fat, 15% Prot

Athlete: 60% Carb, 10% fat, 30% ProteinAthlete: 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 = % of kcal as carbohydrate = (290 x 4)/1980 =

0.59 or 59%0.59 or 59% % of kcal as Fat= (60 x 9)/1980 = 0.27 or % of kcal as Fat= (60 x 9)/1980 = 0.27 or

27%27% % of kcal as PRO= (70 x 4)/1980 = 0.14 or % of kcal as PRO= (70 x 4)/1980 = 0.14 or

14%14%

The Typical American DietThe Typical American Diet50% Carb, 33% Fat, 16% Prot50% Carb, 33% Fat, 16% Prot

16% of kcal as proteins16% of kcal as proteins– ~66% from animal sources~66% from animal sources– 10-35% advised10-35% advised

50% of kcal as carbohydrate50% of kcal as carbohydrate– ~50% from simple sugars~50% from simple sugars– 45-65% advised45-65% advised

33% of kcal as fat33% of kcal as fat– ~60 % from animal fats~60 % from animal fats– 20-35% advised20-35% advised

Assessing Our DietsAssessing Our Diets

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

Improving Our DietsImproving Our Diets

More Plant products (Carb, Fat, More Plant products (Carb, Fat, Protein)Protein)

Salt (sodium) in moderationSalt (sodium) in moderation Alcohol in moderationAlcohol in moderation Fat in moderation (esp. sat. fat)Fat in moderation (esp. sat. fat) Adequate fluidsAdequate fluids Eat 5-A-DayEat 5-A-Day Use supplements wisely, if at allUse supplements wisely, if at all Mealtime is a social timeMealtime is a social time

Healthy People 2010Healthy People 2010www.health.gov/healthypeoplwww.health.gov/healthypeoplee

Promote healthy lifestyle Promote healthy lifestyle Reduce preventable deaths and Reduce preventable deaths and

diseasesdiseases Reduce obesity in adults and childrenReduce obesity in adults and children Increase intake of fruits, vegetables, Increase intake of fruits, vegetables,

and whole grain productsand whole grain products Lower intake of fat, saturated fats, Lower intake of fat, saturated fats,

and sodiumand sodium Increase intake of calcium and ironIncrease intake of calcium and iron

Why Am I So Hungry?Why Am I So Hungry?

Hunger (stomach ache or stomach Hunger (stomach ache or stomach full)full)– Physical biological drivePhysical biological drive

Appetite (sight or smell of nice food)Appetite (sight or smell of nice food)– Psychological drive Psychological drive

Satiety- what is it?Satiety- what is it?

Regulated by the Regulated by the hypothalamushypothalamus

Feeding center (need to eat)Feeding center (need to eat) Satiety center (feeling full)Satiety center (feeling full) Meal size and compositionMeal size and composition Macronutrients in the bloodMacronutrients in the blood Hormones (leptin, ghrelin)Hormones (leptin, ghrelin) turn on/of turn on/of

hunger. . .hunger. . .Targets for weight loss Targets for weight loss

drugs. . .drugs. . .

Frederich et al., Nature Medicine  1, 1311 - 1314 (1995)

CHALLENGE QUESTIONWhat type of meals produce a greater sense of satiety?

Old Course WebsiteOld Course Website

http://www.chemistry.ucsc.edu/faculty/Finhttp://www.chemistry.ucsc.edu/faculty/Fink/80A-2004/2004index.htmk/80A-2004/2004index.htm

Eating Well in CollegeEating Well in College Freshman FifteenFreshman Fifteen

– Stressful situationsStressful situations– University environmentUniversity environment– Peer pressurePeer pressure– AlcoholAlcohol– Lack of ExerciseLack of Exercise

(Insert TJ PhotoFreshman year)

NEXT TIMENEXT TIME

Read Chapter 2 – Healthy DietsRead Chapter 2 – Healthy Diets 11stst Assignment – Diet Analysis Assignment – Diet Analysis

@ end – Healthy Alternative/Tasty @ end – Healthy Alternative/Tasty Products provided to sampleProducts provided to sample

Bring in your own recommended healthy Bring in your own recommended healthy alternatives to Std. American Dietalternatives to Std. American Diet

Challenge and Confirming your Challenge and Confirming your knowledge Questions knowledge Questions

SUMMARYSUMMARY

What are the 3 big Concepts/Controversies in Nutrition?What are the 3 big Concepts/Controversies in Nutrition? 1. 1. FactsFacts - pragmatic truth, statement (in theory) that can be confirmed or denied - pragmatic truth, statement (in theory) that can be confirmed or denied 2. 2. Folklore – Folklore – traditions, beliefs and legends preserved in a culture and passed on through traditions, beliefs and legends preserved in a culture and passed on through

generationsgenerations 3. 3. Fads – Fads – a phenomenon that becomes popular for a very short timea 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. 1. Fact:Fact: < 50mg/day Vit. C < 50mg/day Vit. C Scurvy Scurvy

2. 2. Folklore: Folklore: Poppy plantPoppy plant relieves pain relieves pain morphine (now a std. drug) morphine (now a std. drug)

Artemesia annuaArtemesia annua relieves fever (malaria) relieves fever (malaria) artemesinin drug artemesinin drug

Catharanthus roseus Catharanthus roseus anti-cancer properties anti-cancer properties Vinblastine drug Vinblastine drug Echinacea purpureaEchinacea purpurea relieves common cold relieves common cold common supplement common supplement

3. 3. Fad: Fad: High Fat/Protein diet, low carbohydrate High Fat/Protein diet, low carbohydrate safe effective weight safe effective weight managementmanagement

Introduction to Chemistry of NutritionIntroduction to Chemistry of Nutrition

Introduction to Chemistry of Introduction to Chemistry of NutritionNutrition

Vitamin C

How does a FACT in Nutritional Science get Established?1. University / Medical School Tested

a. Scientific Method – 2X blind placebo Controlled Studyb. 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 Journals1. 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 journals3. Thirdly – Websites that ref. scientific journals 4. Finally – the Web4. Finally – the Web

Introduction to Chemistry of Introduction to Chemistry of NutritionNutrition

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 = 4.0 - 9.9 Excellent IF = 2.0 - 3.9 V. Good IF ≤ 1.0 Watch out!~

What is an Essential What is an Essential Nutrient?Nutrient?

Omission leads to major health Omission leads to major health declinedecline

Regain normal function when Regain normal function when restored to the dietrestored to the diet

Has specific biological functionHas specific biological function Must be obtained from dietMust be obtained from diet

Challenge Question-Challenge Question-What are examples of Essential Nutrients? What are examples of Essential Nutrients? Vitamin C (prev. Scurvy) or Iron (prev. Anemia)

What are The Six Classes of What are The Six Classes of Nutrients?Nutrients?

CarbohydratesCarbohydrates Lipids Lipids ProteinsProteins VitaminsVitamins MineralsMinerals WaterWater

Confirming your knowledgeConfirming your knowledge

How many calories/gram does each How many calories/gram does each yield?yield?

Carbohydrate – 4 cal/gramCarbohydrate – 4 cal/gram Lipid - 9 cal/gram Lipid - 9 cal/gram Protein -Protein - 4 cal/gram 4 cal/gram *Alcohol -*Alcohol - 7 cal/gram! 7 cal/gram!

VitaminsVitamins

Composed of various elementsComposed of various elements Enable chemical reactions (catalysts)Enable chemical reactions (catalysts) Fat soluble?Fat soluble? Water soluble?Water soluble? Yield no energyYield no energy

Challenge QuestionClassify the above vitamins as Water or Fat Soluble and explain Why?NOTE: the more Os and Ns more H2O soluble

Vitamin CHigh O/CH ratio Vitamin E

Low O/ CH ratio

Vitamin B12(High O,N to CH ratio)

Regulated by the Regulated by the hypothalamushypothalamus

Feeding center (need to eat)Feeding center (need to eat) Satiety center (feeling full)Satiety center (feeling full) Meal size and compositionMeal size and composition Macronutrients in the bloodMacronutrients in the blood Hormones (leptin, ghrelin)Hormones (leptin, ghrelin) turn on/of turn on/of

hunger. . .hunger. . .Targets for weight loss Targets for weight loss

drugs. . .drugs. . .CHALLENGE QUESTIONWhat type of meals produce a greater sense of satiety?High Fiber/Water containing

Satiety- what is it?Satiety- what is it?Feeling of being full, not hungryFeeling of being full, not hungry