Nutrition: Class Content, Student Questions Winter 2012

Nutrition: Class Content, Student Questions

Winter 2012

Nutrients

• Nutrients are substances the body needs to live

• Humans need six nutrients– Three contain energy (calories)– Three do not contain energy

Energy-Containing Nutrients

• Carbohydrates– 4 calories per gram

• Protein– 4 calories per gram

• Fat– 9 calories per gram

Image source: public domain

Nutrients Without Energy

• Vitamins– Organic substances found in

plant and animal sources– A, C, D, E, K, & B vitamins

(8 of them)

• Minerals– Inorganic substances found in

many of the body’s structures (teeth, bones, muscles, blood cells, etc)

– Examples: calcium, sodium, iron, chromium, potassium

Student Question: How does blood type effect what foods you should or shouldn't eat?

• Premise:– Type O = include meat, no

dairy or wheat– Type A = vegetarian, no

dairy– Type B = omnivore, with

dairy, no grains– Type AB = specific meats,

grains OK, some dairy OK– Lectin proteins in foods

may trigger clotting in people based on blood type


• News: In 1/2011 U Penn found Adamts 7 gene had protective cardiovascular risk if subject had Typo O blood; editorial with article questions direct applicability of findings


• Concerns about program:– Typos on “criticisms” webpage

– Critics cited on own web page as, “acolytes of other dietary systems, fellow diet book authors, and individuals who are fiercely opposed to naturopathic medicine”

– Failure to provide much scientific support for statements

– If lectins were responsible for clogging vessels, wouldn’t there be a documented connection by now?

Michael Klaper, MD, Health101.org


• Concerns with program:– Counsels those with Type B that they may have to

introduce dairy slowly (if lactase deficient, could cause cramping)

– Other primates with varying blood types eat similar diets

– Book states Typo O is oldest blood type, but scientific resources state Type A is oldest type

Student Question: What benefits does fasting have?

• Fasting: willfully restricting food and/or beverage consumption

• Various reasons throughout history: spiritualism, religion, therapy, famine

• Practice empties the colon


• Benefits: – Sense of control, other

psychological benefits

– Increased endorphins in the brain

– If food allergies are present, physical relief


• Keep in mind:– Liver, kidneys, lungs “detoxify” blood 24/7– Brain needs glucose

• No glucose = fat & protein sources removed from body

– Fasts meant generally for short term• Metabolism may adapt to “starvation” mode

– Registered dietician or naturopathic physician may help reduce risks

Student Question: If calories convert to energy, how do things like low calorie energy drinks

provide energy?

Student Question: How are things like guarana and taurine converted in the body and made into

extra energy?

Student Questions: Energy

• “Energy:” calories or alertness?

• Energy drinks = sugar and caffeine (sugar = energy, caffeine = alertness)

• Taurine: amino acid that interestingly activates GABA receptors (inhibitory)– Might actually be linked to

energy drink “crash”– More research needed on

energy drinks & brain for conclusions

Student Question: How are things like guarana and taurine converted in the body and made into

extra energy?

• Guarana: contains caffeine, so can provide acute stimulant effects (improved cognition, reduced fatigue, appetite suppression)

• Main issues occur when individuals have sensitivities to stimulants, or mix beverages with other substances (alcohol, stimulants)

Student Question: How do some of the fad diets impact the body? Any favorite diets?

• Most diets feature a calorie restriction, which results in weight loss

• Many diets also promote physical activity, which also results in weight loss


• Acute symptoms:– GI distress

– Gas

– Fatigue

– Emotional upset

– If stimulant pills: palpitations, nervousness

• Chronic symptom:– Adaptation to caloric

restriction


• No favorites: use what works, what makes nutritional sense, what is likely to last

• That acknowledged, I appreciate programs like Weight Watchers that promote lifestyle change, provide education & support

• Least favorites: anything involving pills, powders, processed items

• Guilty pleasure

Student Question: What are your favorite/ most valued "Superfoods" to include in one's diet?

• Brightly-colored berries– Raspberries, blueberries,

blackberries, strawberries– Vitamin C, fiber, water,

antioxidants, low calorie– Freeze for eating in winter

• Beans– Black beans, lentils,

edamame– Fiber, protein, omega-3

fatty acids– Mix with salads


• Nuts– Fiber; plant sterols to

reduce cholesterol; omega-3 fatty acids for heart health

– Mixed in salads makes texture interesting


• Salmon and flounder– Omega-3-rich foods for heart health; flounder is

generally low in mercury and may help prevent cancer

– Salmon: sugar, lemon rind, salt, pepper--dry rub, let chill for 1-2 hours, roast

• Brightly-colored vegetables (leafy greens, peppers, tomatoes, etc)– Vitamins, fiber, antioxidants

– Bok choy preparation video

Student Question: What would you say are the most valuable (if any) supplements to take?

• Depends on a person’s individual circumstances (diet, activity, general health)

• First & foremost: improve diet

• Fat-soluble vitamins (A, D, E, K) = careful with megadoses

• Multivitamin

• Lactobacillus for gut health

Student Question: Are there any favorite dieting “tricks?”

• When tempted to eat something off the “diet,” busy yourself with something - a chore, a walk, a drive, etc.

• Recording food and beverage consumption (annoying, can improve awareness)

• Regular physical activity, including high-intensity exercise

• Include lean protein and/or fiber with most meals• De-centralize meat on the plate

Student Question: Are there any favorite dieting “tricks?”

• Chew food thoroughly• Avoid misery• Drink water regularly• Assess alcohol

consumption• Use smaller plates• Make dietary change a

lasting lifestyle change

Student Question: What's the real risk potential of mercury poisoning from eating fish?

• Symptoms of mercury poisoning:– Rash– Wide mood swings– Vision disturbance– Motor impairment– Weakness– Numbness– Children most sensitive

• NRDC wallet card

• FDA Info

Student Question: What food chemicals should we look out for?

• Challenge: People have varying sensitivities• Challenge: Often, the issue is accumulation

rather than one dose at a given time• Challenge: Combinations of chemicals• Challenge: chemicals used for a variety of

attractive purposes • Challenge: some chemicals are naturally

occurring (estrogenic foods)


• Challenge: Chemicals used for a variety of purposes attractive to consumer– Preservatives– Sweeteners, flavorings– Fat replacers– Emulsifiers, thickeners– Color additives– List at FDA


• Guideline: the more processed the food, the more chemicals present

• Guideline: shopping around the perimeter of a grocery store usually the healthiest approach


• Per Center for Science in the Public Interest

• Sodium nitrite– Found in meat salty, processed meat products

– World Cancer Research Fund, May 2011: processed meats too dangerous for human consumption (totalhealthbreakthroughs.com)

• Saccharin, aspartame, Acesulfame-K• Beverages, snack foods, dairy products, gums, soups, snacks

• Increased cancer risk


• Caffeine– Addictive– Stimulant properties

• Olestra– Fat substitute in snack chips– Digestive problems– Reduce absorption of some fat-soluble vitamins

• Food dyes• Blue 2, Green 3, Orange B, Red 3, Yellow 5, et. Al.• Candy, baked goods, beverages


• High fructose corn syrup– Beverages, cereals, candy, cookies, condiments– Increases sweetness of food products– Consumers not consuming less sugar– Connection to corn allergies?– Metabolic problems? (insulin resistance)

• Bisphenol A in cans, plastics (cancer, reproductive health, CV disease)

Documents

Nutrition: Class Content, Student Questions Winter 2012