This document provides an overview of basic nutrition concepts. It discusses that nutrition is the study of how food nourishes the body and factors like genetics, lifestyle, and diet that affect long-term health. There are six categories of nutrients - water, carbohydrates, lipids, proteins, vitamins, and minerals. Macronutrients provide building materials and energy for the body, while micronutrients regulate processes. Different scientific study types can help researchers understand nutrition, from case studies to intervention and laboratory studies.
Learn how the Prolon Fasting Mimicking Diet produces all of the benefits of fasting for health, disease prevention and treatment - without the typical challenges associated with pure water fasting
New research from New Zealand has found that a diet of plant-based whole foods can shrink your waistline, reverse type 2 diabetes, and lower cholesterol levels. Participants in the study lost an average of 11.5 kilograms after one year – despite being told to eat as much as they wanted.
New research from New Zealand has found that a diet of plant-based whole foods can shrink your waistline, reverse type 2 diabetes, and lower cholesterol levels. Participants in the study lost an average of 11.5 kilograms after one year – despite being told to eat as much as they wanted.
Learn how the Prolon Fasting Mimicking Diet produces all of the benefits of fasting for health, disease prevention and treatment - without the typical challenges associated with pure water fasting
New research from New Zealand has found that a diet of plant-based whole foods can shrink your waistline, reverse type 2 diabetes, and lower cholesterol levels. Participants in the study lost an average of 11.5 kilograms after one year – despite being told to eat as much as they wanted.
New research from New Zealand has found that a diet of plant-based whole foods can shrink your waistline, reverse type 2 diabetes, and lower cholesterol levels. Participants in the study lost an average of 11.5 kilograms after one year – despite being told to eat as much as they wanted.
New research from New Zealand has found that a diet of plant-based whole foods can shrink your waistline, reverse type 2 diabetes, and lower cholesterol levels.
Participants in the study lost an average of 11.5 kilograms after one year – despite being told to eat as much as they wanted.
New research from New Zealand has found that a diet of plant-based whole foods can shrink your waistline, reverse type 2 diabetes, and lower cholesterol levels. Participants in the study lost an average of 11.5 kilograms after one year – despite being told to eat as much as they wanted.
New research from New Zealand has found that a diet of plant-based whole foods can shrink your waistline, reverse type 2 diabetes, and lower cholesterol levels. Participants in the study lost an average of 11.5 kilograms after one year – despite being told to eat as much as they wanted.
Simple Weight Loss Recipes
How You Can Safely and Naturally END Your Weight Issues WITHOUT Expensive Trips to the Doctor, Potentially Toxic Prescriptions, or Dangerous Side Effects.
http://rapbank.com/go/5254/75255/simple-weight-loss-recipes.html
The Okinawa Flat Belly Tonic is a new one of a kind weight loss “tonic” supplement. It helps men and women burn fat fast using a simple 20-second Japanese tonic. IF THAT TONIC DOES NOT WORK AS GIVEN YOUR VALUABLE MONEY WILL REFUND WITH IMMEDIATE EFFECT.
A talk I gave on fasting at Phage Camp, Burning Man 2018.
Whether through intermittent fasting or time restricted eating, hundreds of books have been written on how to use fasting to lose weight.
However, rewinding back through thousands of years we see that fasting is a part of almost every major religion and recommended by some of the greatest ancient thinkers. Are we missing the point by just seeing it as another diet? In my presentation, I’ll go through a brief history of fasting and its uses throughout time, before looking at the most recent science which suggests it’s one of the most potent tools we have to stave off modern diseases such as cancer, Alzheimer's and multiple sclerosis and delay the premature aging of our bodies.
Newfound Effects of a Ketogenic Diet on Inflammatory DiseasesDominic D'Agostino
For nearly 10 years, Dr. Dominic D’Agostino has served as an assistant professor at the University of South Florida (USF), where he actively researches prospective solutions to managing cancer and to treating neuropathologies that prevent and impair muscle control, such as seizure disorders, Alzheimer’s and Lou Gehrig’s disease (ALS). In this effort, Dr. Dominic D’Agostino has focused on the effects of a ketogenic diet, ketone esters and ketone supplementation and recently contributed to a study published in the Nature Medicine journal that demonstrates the anti-inflammatory effects of nutritional ketosis.
New research from New Zealand has found that a diet of plant-based whole foods can shrink your waistline, reverse type 2 diabetes, and lower cholesterol levels.
Participants in the study lost an average of 11.5 kilograms after one year – despite being told to eat as much as they wanted.
New research from New Zealand has found that a diet of plant-based whole foods can shrink your waistline, reverse type 2 diabetes, and lower cholesterol levels. Participants in the study lost an average of 11.5 kilograms after one year – despite being told to eat as much as they wanted.
New research from New Zealand has found that a diet of plant-based whole foods can shrink your waistline, reverse type 2 diabetes, and lower cholesterol levels. Participants in the study lost an average of 11.5 kilograms after one year – despite being told to eat as much as they wanted.
Simple Weight Loss Recipes
How You Can Safely and Naturally END Your Weight Issues WITHOUT Expensive Trips to the Doctor, Potentially Toxic Prescriptions, or Dangerous Side Effects.
http://rapbank.com/go/5254/75255/simple-weight-loss-recipes.html
The Okinawa Flat Belly Tonic is a new one of a kind weight loss “tonic” supplement. It helps men and women burn fat fast using a simple 20-second Japanese tonic. IF THAT TONIC DOES NOT WORK AS GIVEN YOUR VALUABLE MONEY WILL REFUND WITH IMMEDIATE EFFECT.
A talk I gave on fasting at Phage Camp, Burning Man 2018.
Whether through intermittent fasting or time restricted eating, hundreds of books have been written on how to use fasting to lose weight.
However, rewinding back through thousands of years we see that fasting is a part of almost every major religion and recommended by some of the greatest ancient thinkers. Are we missing the point by just seeing it as another diet? In my presentation, I’ll go through a brief history of fasting and its uses throughout time, before looking at the most recent science which suggests it’s one of the most potent tools we have to stave off modern diseases such as cancer, Alzheimer's and multiple sclerosis and delay the premature aging of our bodies.
Newfound Effects of a Ketogenic Diet on Inflammatory DiseasesDominic D'Agostino
For nearly 10 years, Dr. Dominic D’Agostino has served as an assistant professor at the University of South Florida (USF), where he actively researches prospective solutions to managing cancer and to treating neuropathologies that prevent and impair muscle control, such as seizure disorders, Alzheimer’s and Lou Gehrig’s disease (ALS). In this effort, Dr. Dominic D’Agostino has focused on the effects of a ketogenic diet, ketone esters and ketone supplementation and recently contributed to a study published in the Nature Medicine journal that demonstrates the anti-inflammatory effects of nutritional ketosis.
Nutrition Basics
Emily Caire, RD, LDN
Registered Dietitian/Nutritionist
Student Health Center
Wellness and Health Promotion
About the Student Health Center
http://www.shc.lsu.edu/
Medical Clinic
Mental Health Services
Wellness and Health Promotion
A healthy eating plan can…
Improve brain function and energy levels
Maintain a healthy weight range
Prevent disease
Manage health conditions
Enhance physical performance
Energy Requirements
Varies by individual
Moderately active people, 18 years and older
1800 - 2,400 calories (female)
2200 - 3000 calories (male)
Depends on weight goals, activity level and an individual’s age and size
3,500 calories = 1 pound
+500 calories per day for weight loss or weight gain
Calories - one piece of the puzzle
Also consider…
Balance of nutrients
Nutrient quality
Timing of meals
Moderate portions
Different Types of Nutrients
Macronutrients
Carbohydrate
Protein
Fat
Micronutrients
Vitamins
Minerals
Water
Provide energy to the body
Support the energy cycle and cellular function
Carbohydrates
Primary Function
Primary source of energy for all body functions and muscular exertion
Energy Value
4 calories in 1 gram carbohydrate
Dietary Reference Intake (DRI)
40% to 60% of total calories
Sources of Carbohydrates
Simple (sugars)
Food Sources
Fruits and Juices
Milk
Yogurt
Refined/Sweeteners
Cane/Corn/Rice sugars
Honey
Agave nectar
Syrup
Candy and other sweets
Complex (starches)
Grains (Whole and Refined)
Wheat
Barley
Rye
Quinoa
Bread, Cereal, Rice, Pasta, Snacks
Vegetables
Non-starchy (minimal)
Starchy
Protein
Primary Function
Build and repair muscle and other tissues
Promotes fullness
Energy Value
4 calories in 1 gram protein
Dietary Reference Intake (DRI)
10% to 35% of total calories
Sources of Protein
Animal
Beef
Pork
Poultry
Fish
Seafood
Eggs
Dairy
Plant
Beans
Nuts
Seeds
Soy
Fat
Functions
Concentrated source of energy and source of essential fatty acids
Energy Value
9 calories in 1 gram fat
Dietary Reference Intake (DRI)
20% to 35% of total calories
Sources of Fat
Saturated:
Butter
Meat
Dairy
Cheese, ice cream, milk
Coconut/Palm oils
Trans
Margarine (hydrogenated oils)
Vegetable Shortening
Fried foods
Pastries/Snacks/Crackers
Oils
Olive, Canola, Grapeseed, Vegetable, Corn, Peanut
Oil-based dressing
Mayonnaise
Margarine (without hydrogenated oils)
Nuts and Seeds
Avocado
Saturated and Trans Fat
Unsaturated
Alcohol
7 calories in 1 gram alcohol
Has no nutritive value
Instantly absorbed into the blood stream
Metabolized by the liver into triglycerides (blood fat)
Triglycerides stored in adipose (fat) tissue
A serving of alcohol
(1) 12 oz beer
(1) 1.5 oz shot liquor
(1) 5 oz glass wine (5 glasses per bottle)
Water
Functions
Helps cool the body
Transports electrolytes and nutrients
Recommended intake
Depends on the individual and their activity level
As many as two quarts of water per hour can be
lost during exercise
For every pound lost during exercise, h.
3. Factors That Affect a Person’s
Longterm Health
• Genetics
• Lifestyle
– Exercise
– Smoking and other tobacco use
– Excessive alcohol consumption
• Choice of diet
4. Nutrients
Components of food that are
indispensable to the functioning of
the body.
Essential Nutrients:
Nutrients that cannot be made by
the body so a deficiency in the diet
leads to disease.
5. There Are 6 Categories
Nutrients
• Water
• Carbohydrates
• Lipids (fat)
• Proteins
• Vitamins
• Minerals
Macronutrients
(> 50 grams/day)
Micronutrients
(< 1 gram/day)
6. Basic Functions of Nutrients
• 1) Provide building materials for body
structures.
• 2) Provide energy.
• 3) Regulate body processes.
9. Building Materials
1 2 3
Water
Carbohydrates
Lipids
Proteins
Vitamins
Minerals
X
X
X
X
X
10. Supply Energy
1 2 3
Water
Carbohydrates
Lipids
Proteins
Vitamins
Minerals
X
X
X
X
X
X
X
X
11. Energy Units
calorie: The amount of heat required to raise the
temperature of 1 ml of water 1 degree C
(from 15 to 16 degrees).
Kilocalorie (Kcal): 1000 calories
In nutritional literature Calories (with a
capital C) means Kilocalories
13. Calculating the Percent of Kcal
from Each Nutrient in Foods
Fat 13 grams
13 grams X 9 Kcal/gm = 117 Kcal
Carbohydrate 31 grams
31 grams X 4 Kcal/gm = 124 Kcal
Protein 5 grams
5 grams X 4 Kcal/gm = 20 Kcal
/ 261 = 0.448 (44.8%)
/ 261 = 0.475 (47.5%)
/ 261 = 0.077 (7.7%)
261 Kcal Total
14. Regulation
1 2 3
Water
Carbohydrates
Lipids
Proteins
Vitamins
Minerals
X
X
X
X
X
X
X
X X
X
X
X
15. Elemental Diets
Formulas containing precise chemical composition.
Applications?
For patients who cannot eat
Astronauts
Weight loss formulas (Slim Fast)
Cannot maintain health for a prolonged
period of time.
Problem?
Why not?
Food interacts with the GI tract.
Food provides physical and emotional benefits.
Food provides phytochemicals.
17. A case study:
Does not prove anything,
but suggests possible
avenues of research.
18. Types of Scientific Studies
Case Study: Observations on a single patient.
Epidemiological Study:
Compare separate population groups with respect
to nutrient intake and incidence of disease.
19. An epidemiological study:
Does not prove a
cause and effect
relationship.
Does provide
correlations for
further study
20. Types of Scientific Studies
Case Study: Observations on a single patient.
Epidemiological Study:
Compare separate population groups with respect
to nutrient intake and incidence of disease.
Intervention Study:
Give one population group extra nutrient while
a control group gets a placebo.
Then compare the incidence of disease between
the experimental and control groups.
21. Intervention Studies:
Study group
given more X
Control group
given a placebo
Blind Studies
Subjects do not know whether
they are getting the nutrient or
placebo.
When repeated and
confirmed may strongly
suggest a cause and effect
relationship
22. Types of Scientific Studies
Laboratory Study:
Induce a deficiency of a nutrient in an
experimental group of animals.
Then compare the incidence of disease
between the experimental group and a
control group.
23. Read in Chapter 1
Cultural and Social Meanings Attached to Food
(pages 11-14)
Nutrition Goals for the Nation (pages 14-15)
The Challenge of Choosing Foods (pages 15-16)
24. Five Characteristics of a
Nutritious Diet
• Variety
• Balance
• Adequacy
• Calorie Control
• Moderation
How well do Americans do?
26. Nutrient Density
The nutrient content relative to
the calories supplied.
What type of foods have the highest
nutrient density?
Non starchy vegetables
Other Good Ones:
Low fat dairy products
Low fat meats