Module 1 Objectives Flashcards
List the six classes of nutrients
MacroNutrients: Water, Proteins, Fats & Carbohydrates
MicroNutrients: Vitamins & Minerals
Define Nutrition
Nutrition is the science focused on the interactions between living organisms and their food. It includes the study of the biological processes used in consuming food and our body’s ability to use the nutrients contained in the food.
Explain the role of Water - at least 3 or 4 roles
Water is the most abundant macro nutrient.
Transports nutrients
Improved oxygen delivery to our cells
Moistens our oxygen for easier breathing
It is a cushion to bones and joints / absorbs shock / lubricates
Improves cell to cell communication - maintaining normal cell electrical properties.
Makes up 55%-60% of total body mass
Only 8% is produced through the metabolic process
Cannot be stored.
Hydration requires approximately [weight/2] in ounces
Improves oxygen delivery to cells; transports nutrients; enables cellular hydration; moistens oxygen for easier breathing; cushions bones and joints; regulates body temperature; removes waste; improve cellular communication; maintains cellular electrical properties.
Explain the role of Proteins
They are the building blocks of the body and amino acids are the building blocks of proteins. Combination of 20 amino acids (10 essential and 10 nonessential). We use and assemble 50,000 different proteins.
Enzymes - managers / catalysts for all biochemical processes
Antibodies - specialized proteins that help fight infection
Hemoglobin - specialized protein in the form of red blood cells that carry oxygen
Hormones - contain protein as well as fats that regulate metabolism and about all functions in the body
What is the role of fat?
Composes 15% of body weight.
Makes food taste good (butter)
Provides a source of energy in our diet - slow burning
Building blocks for cell membranes and hormones
Required for the absorption of fat soluble vitamins - A, D, E, K
Required for adequate use of proteins - breakdown
Protective lining for the organs along with water
Slows the absorption of food for proper energy regulation
What are the types of fats?
Saturated: Stable; Animal Fats & Tropical Oils
Monounsaturated; Relatively stable; Olive, nuts, avocados
Polyunsaturated; Relatively unstable; flax, nuts, fish and seeds
What is the role of Carbohydrates?
Compose about 2% of our body - carbon & water
From grain, bread, legumes, fruits, vegetables, and sweeteners.
Provide fuel for the brain
Quick source of energy for muscles
Helps to regulate protein and fat metabolism
Great source of fiber - plant based
Help fight infection / promote growth of body tissue / lubricate joints
What types of carbohydrates are there?
Simple carbs - monosaccharides, Disaccharides, Oligosaccharides and sugar alcohols.
Complex carbs - Polysaccharides
What is the role of vitamins?
compose less than 1% of our body
Most are obtained through food. Produce best results when combined with natural cofactors (trace minerals, enzymes, other vitamins, etc)
Functions as coenzymes or helpers in metabolism
Essential for growth, vitality and health - very helpful in digestion, immune system and resistance to disease.
Depletion leads to nutritional disorders - adequate vitamin stores is healthful
Fat and water soluble
What are the fat soluble vitamins?
A
D
E
K
What are the water soluble vitamins?
B1, B2, B3 B5 B6 B12 Folic Acid Biotin C Inositol Choline
What is the role of Minerals?
Compose approximately 4% of the body. Provided solely from food sources. Out of 103 known minerals, at least 18 are necessary for good health. Think of them as little “spark plugs”
Act as cofactors for enzyme reactions
Maintain pH balance in body - saliva, blood, urine, tissues….
Maintain osmotic pressure across cell membrane - healthy channels
Facilitates the transfer of nutrients across cell membranes
Maintain proper nerve conduction
Contact and relax muscle - calcium & magnesium
Regulate tissue growth
Provide structural and functional support - bones
Macro or Micro
What are the milestones that led to the “modern” diet?
12,000 years ago: Agricultural Revolution - small farms to large scale farming - Hunter gatherer to cultivators.
400 years ago: Introduction of Refined Sugar - made available to larger population. Proteins & Fats –> Addictive Carb product
Industrial Revolution Industrialized for mass food production. Mechanize the food industry. Feed more people with foods that had been adulterated.
Food Giants - created foods of convenience, cereals, processed breads, packaged juices. - Doctor Kellog’s use of cereal to make workers compliant.
WW II - Use of left over chemicals to process foods, need to store food for longer periods. Hydrogenate oils - created margarine
Describe Dr. Price’s contribution to Nutritional Research
Facial / Dental formation reflected nutrition.
There is a great variety in diets that are healthy. Depending on ancestral melting pot. But, they all must get fat soluble factors from animal sources and the food must be properly prepared and in their whole form. Foods of commerce were having clear ramifications of the peoples. Found that diets were 4 times as high in calcium and other minerals and had 10 times the amount of fat-soluble vitamins as our modern diet. Also higher in enzyme content making them highly digestible. Raw meat / dairy were consumed, seeds, grains, and nuts were soaked, sprouted or fermented. Fat content varied between 30% to 80% mostly mono and saturated. Nearly equal levels of omega-3 and omega-6 were found. Used some salt and lots of bones.
Describe Dr. Pottenger’s contribution to nutritional research.
He believed that the resulting of his cat study mirrored the effects of the “modern” diet.
Cat study found that health rapidly declined when fed the cooked meat and processed milk (evaporated or condensed). Basic degeneration continued over 3 generations. Pottenger was able to improve health after 4 generations of feeding raw food and raw milk.
Degeneration continues - fertility problems, cancers, allergies, etc. need to reverse trend through education over generations.
