Introductory concepts ch1 2
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The document discusses introductory concepts related to nutrition and health. It covers topics like risk factors for diseases, excess caloric consumption, spotlight on obesity, essential nutrients, energy and calories, classes of essential nutrients including macronutrients and micronutrients. Carbohydrates, lipids, and proteins are identified as macronutrients that provide energy. Vitamins and minerals are identified as micronutrients that provide no energy. Water is identified as an essential nutrient that is neither a macro or micronutrient.
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Module 9 mcc sports nutrition credit course - micronutrients and exercise
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Human digestive system structure and function
overview
Major organs
Mouth
Esophagus
Stomach
small intestine
large intestine
Acessory organs:
Liver
gall bladder
Pancreas.
Human digestive system
Major organs
Mouth
Esophagus
Stomach
small intestine
large intestine.
Acessory organs:
Liver
Gall bladder
Pancreas.
MAJOR ORGANS The Mouth
pH: 7
The first part of the digestive system
the entry point of food.
Structures in the mouth that aids digestion
Teeth – cut, tear, crush and grind food.
Salivary glands – produce and secrete saliva into the oral cavity.
saliva
moistens the food
contains enzymes (ptyalin or salivary amylase)
begins digestion of starch into smaller polysaccharides.
Function:
Mechanical digestion.
increasing surface area for faster chemical digestion.
The Esophagus
a tube connecting the mouth to the stomach
running through the Thoracic cavity.
Location:
lies behind windpipe (Trachea).
The trachea has as an epiglottis
preventing food from entering the windpipe,
moving the food to the esophagus while swallowing.
Food travels down the esophagus, through a series of involuntary rhythmic contractions (wave-like) called peristalsis.
Function:
The lining of the esophagus secretes mucus
lubricating
to support the movement of food.
Esophageal sphincter:
bolus reaches the stomach
must pass through a muscular ringed valve called the esophageal sphincter (Cardiac Sphincter).
Function:
prevent stomach acids from back flowing into the esophagus.
Stomach
J-shaped muscular sac
Has inner folds (rugae)
Increasing surface area of the stomach.
Function:
Stomach performs mechanical digestion
HOW By churning the bolus and mixing it with the gastric juices
secreted by the lining of the stomach.
GASTRIC JUICES HCl, salts, enzymes, water and mucus)
HCL helps break down of food and kills bacteria that came along with the food.
The bolus is now called Chyme.
Enzymes in stomach:
Acidic environment
HCl secreation
kill any microbes that are found in the bolus,
creating a pH of 2.
Mucus prevents the stomach from digesting itself.
Pepsin secreation
responsible for initiating the breakdown of proteins (in )food.
hydrolyzes proteins to yield polypeptides.
pH is 2, the enzyme from the salivary glands stops breaking down carbohydrates.
Pyloric sphincter:
chyme moves from the stomach to the small intestine.
It passes through a muscular ringed sphincter called the pyloric sphincter.
stomach does not digest itself Why ?
Protective Mechanism:
three protective mechanisms.
First the stomach only secretes small amounts of gastric juices until food is present.
Second the secretion of mucus coats the lining of the stomach protecting it from the gastric juices.
The third mechanism is the digestive enzyme pepsin is secreted in an inactive protein c
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An online nutrition module serves as an interactive platform designed to educate individuals about various aspects of nutrition, health, and well-being. These modules typically offer a comprehensive range of information, often divided into modules or sections that cover different topics such as dietary guidelines, macronutrients, micronutrients, meal planning, healthy eating habits, and their impact on overall health.
These modules often include multimedia elements such as videos, infographics, quizzes, interactive tools, and downloadable resources to engage users and facilitate a deeper understanding of nutrition concepts. They might also incorporate real-life case studies, practical tips, and personalized recommendations to cater to different learning styles and individual needs.
Interactive features within these modules allow users to track their progress, set goals, and receive personalized feedback. Some platforms may even integrate community forums or chat functionalities to foster discussions, peer support, and expert guidance.
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Overall, a nutrition online module serves as a valuable resource that not only imparts knowledge but also encourages individuals to adopt healthier dietary habits, leading to improved overall well-being and a better understanding of the role nutrition plays in their lives.
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This document provides an overview of nutrition science, including definitions of key terms and descriptions of major nutrients. It discusses the study of nutrients and how the body processes them. Major topics covered include macronutrients like carbohydrates, fats, proteins, micronutrients like vitamins and minerals, nutrient deficiencies, and how genetics and genomics relate to nutrition and disease.
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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.
Nutrition intro
1. The body stores energy as carbohydrates, proteins, and fats. Carbohydrates and proteins provide 4 Calories of energy per gram, while fats provide 9 Calories of energy per gram.
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Alcohol, Digestion, Energy Balance
NTR 300 – Fundamentals
Dr. Lorna Shepherd
Alcohol/Ethanol Consumed by ~60% of AmericansProvides 3% of total energy intake7kcal/gm Is a narcotic Reduces sensation, consciousness, central nervous system depressant
Sources Beer5-11%Wine 5-14%Distilled spirits >22%Liquors Alcohol listed as “proof” which is double the alcohol content
A standard drink15gm of alcohol12oz beer5oz wine10oz wine cooler1.5oz hard liquor
Moderate ETOH Consumption One drink daily for femaleTwo drinks daily for males Does not require digestionAbsorbed by simple diffusion Easily crosses cell membranes but does damage as it passes through
Metabolism of ETOHThe cells of the GI tract metabolize 10- 30% of the alcohol ingested The remainder is metabolized by the liverNot stored so takes priority in metabolization alcohol –> acetaldehyde –>acetyl Co-A
Potential Benefit of ETOHModerate intake reduces risk of CVDReduces LDL
High Alcohol intake With high ETOH intake the liver uses an alternate path (microsomal ethanol oxidizing system) MEOSMore efficientRequires energyIncreases tolerance Decrease ability to metabolize drugs
Health Effects of AlcoholIncrease blood pressure and stroke Cirrhosis of liverPoor food intake Deficiency of B vitamins Niacin needed for alcohol metabolismThiamin absorption affectedIncreased excretion of B6May impair absorption of B12
Excessive Intake of ETOHIncreased risk of Brain damageOral and esophageal CABreast CAIrritation of stomach liningCirrhosis of liver Pancreatitis and pancreatic CA Impaired nutrient use Fetal alcohol syndrome
Fetal Alcohol Syndrome 1 in every 1000First 12 – 16 weeks of fetal development most critical Fetal alcohol effect Short attention span Learning and behavioral difficultieshyperactivity
Actual Picture
Energy Metabolism Substrates Converted to Acetyl CoA and enter to Kreb’s cycle to produce energyCarbohydrates – 4kcal/gmLipids – 9kcal/gmProteins – 4kcal/gmAlcohol – 7 Kcal/gm
Metabolism
Ketone Bodies Produced by liver and (kidney)The brain uses it during periods of fasting when glucose is not available
Hormones involved in Energy Metabolism (Regulation)InsulinGlucagonThyroid
Energy Balance
Basal Metabolic Rate (BMR)The minimum amount of energy needed when resting and fasting
Factors that affect BMRMuscle massBody surface areaGender body temperature Thyroid hormoneStages of growth Stimulants Sedatives
Methods of Calculating Energy Requirement Predictive equations Harris-BenedictSimple method – 30-35kcal/kg
Harris Benedict Equation Male66.5+(13.8xWt)+(5xHt)-(6.8xage)Females655.1+(9.6xWt)+(1.9xHt)-(4.7xage)Activity factorSedentary – 1.0Low – 1.1Active - 1.26Very active – 1.46
BMI Formula
Body Mass IndexInterpretation of BMI:Under weight <18.5 Healthy – 18.5 to 24.9Over weight – 25 to 29.9Obese - >30
Ideal Body Weight (IBW)
HamwiMalesFirst.
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