20 Science of Nutrition Final GuideChapter 11. What does nutrition study?- The number one question that defines our major is what is nutrition? Why do we care about it? We all love food, but why do we eat? The food we eat contains chemicals that our body converts to energy and this fuels our muscles. This is why we cannot live for more than a week without eating; it literally gives us fuel to move and live. Our muscles need fuel, just like cars need gas. Nutrition is the science of these chemicals. How much food is enough, what sources should we be getting the fuel from, what’s the ideal combination to maximize the fueling of our body? Once we eat the food, what is the science of how we metabolize it? How does are body convert the food to energy? Look at nutrition as the basis of how our body turns out, and it really is. The human body is compared to a machine like a car and would you take care of a car as best as you can? Your body is the same. Fuel your body correctly and you can prevent a surprising number of diseases, live with more energy, and even live longer. The facts easily show if you have shitty nutrition, you will live a shitty life health wise. 2. List the 6 essential nutrients- Now to delve into the science of what we eat. Our body is compared to a highly efficient factory that takes the food we eat and what we put into our body and then converts that into a usable source of energy and tools for the body to use. They are classified as organic or inorganic. Organic are the carbs, fats, protein, and vitamins. This means they contain carbons. Inorganic are the minerals and water. Carbohydrates, such as glucose, are the body’s preferred fuel source. Fats are important, in contrary to what most non-exercise science professionals believe. Proteins are used to build our musclesTony Berardi20 Vitamins are like accessory tools in our body. They help support the magnificence of all of our body systems. Minerals are little players in the body the help many reactions that occur every second. Water is considered the last nutrient, because it is VERY IMPORTANT!!!! So drink, drink, and drink (water)Macronutrients and micronutrients- The macronutrients are composed of the molecules that our body uses for energy. These are carbohydrate, fats, and protein. They directly give energy The micronutrients are substances that our body consumes, but THEY DO NOT GIVE YOU ENERGY. They help regulate reactions in the body. The vitamins help build bones and tissues, and support organs and body systems. They are not too stable and can be destroyed via light and heat. Minerals are also micronutrients and the body requires a very small amount. This does not mean they are not important. They help regulate many functions in the body. Fat soluble versus water soluble Fat soluble is obviously soluble in fat, stored in the body in large amounts so it’s not required every day. Since these are stored, deficiency takes a long time to occur. Most have precursors, and only higher organisms need them. Can be toxic at low amounts (but still way higher than theUL). Water soluble are stored minimally, excreted in the urine, so deficiency can happen much faster. They are absorbed directly via the blood stream and both simple and complex organisms need. Since they aren’t really stored, they are only toxic at mega doses (100x DRI). The B vitamins are mostly coenzymes for all metabolic pathways.Kcal amount- Carbohydrates supply the body with 4 kcal/g, along with proteins.- Fats, on the other hand, supply 9 kcal/g- While alcohol yields 7 kcal/g, yet gives us no nutrients. Tony Berardi20 3. Explain the DRI.- The goal of the DRI is to reduce chronic diseases, and to prevent deficiencies. The focus is now onmalnutrition from over nutrition. Now have EAR, RDA, AI, and UP. - This is pretty much a fancy graph made up from years of data on what the ideal amount of nutrients the population should be consuming in order to prevent chronic diseases. Or at least lower their chances. The RDA is the recommended dietary allowance, which is pretty much the DRI. This is what98% of the population should be consuming for the respective nutrient. The EAR is a form of the DRI that only encompasses 50% of the population. So this value iswhat is recommended for half the population, but the RDA covers 98% of the population’snutritional needs. The UL is the limit of a nutrient that is safe for consumption. Most vitamins have upper limits,where above this value is detrimental to health. An extreme example is with vitamin A. Atsufficient doses, Vitamin A produces an acute, untreatable and routinely fatal liver toxicity.The action was initially discovered when several scientists doing Arctic research consumedpolar bear liver for dinner. Polar bear liver has enormous amounts of Vitamin A. They all died.It was unfortunate given the native Inuits had warned them not to eat bear liver. The Eskimosalready knew that was not a good thing to do. Little extra information. The AI is a value assigned to a nutrient when there is not enough research to derive an RDAfor. So they choose a value high enough that seems the best. The EER is the average amount needed in an average healthy adult, based on their age,height, gender, weight, and activity The AMDR is the acceptable range for the macronutrients. These show to lead to the optimalhealth.Chapter 21. Name the 4 tools that dietitians often use to assess dietary intake. - A simple one is a physical test. This is looking at one’s blood pressure, lab tests, and heart soundsand looking at the patient. Some deficiencies can be seen in our hair, nails, and skin. Next is a simple questionnaire. Ask them questions to narrow their background and situation. Tony Berardi20 We can use diet recalls and records. The anthropometric method looks at your height, weight, and your body mass index or BMI.These are compared against the average. 2. Explain what “empty calories” are and what nutrient dense mean- Remember that our body uses the food we eat to fuel our body. Empty calories are food sources that do absolutely nothing for our body. They are pointless to consume. They supply no meaningful energy for our body. Added calories from solid fat and sugar. It is like putting water into the tank of a car. Doesn’t do shit for the vehicle. These foods are useless! Cakes, pizza, processed food, muffin, pastries, and you
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