NUTR 2030 1 26 15 Continuation of Grains Endosperm starchy provides the body with calories Bran insoluble fiber Germ B vitamins minerals iron vitamin E etc Fortification adding a nutrient that was not already present in the grain kernel to the grain product Whole grains have more fiber and are richer in vitamins and minerals have to read the labels to know if you re buying whole grain products Typically darker in color another way to tell if a product is refined or not What is Gluten A protein that is naturally found in wheat barley and rye Some oat products are processed with wheat flour so if a person was to eat an oatmeal product such as those they are still consuming gluten 100 pure oats do not contain any gluten Provides structure and strength to baked goods Who has to be Gluten free People with Celiac disease hereditary autoimmune disorder It is a condition where the body negatively responds to gluten and causes damage to the GI track It becomes reddened enflamed and cracked Common in people from Northern southern European backgrounds When it is first seen people begin to have a lot of GI issues and lose weight A biopsy is the way to officially determine if a person has it People with celiac have to be on a gluten free diet for life People can also have gluten sensitivity such as people with Irritable Bowel Syndrome Crohn s disease etc Wheat allergy allergic to the gluten in wheat also needs to be gluten free Benefits to others Not supported by literature This approach may force people to eat a healthier diet like eating less cakes cookies etc but being gluten free doesn t magically help people lose weight Have to still have CHO B vitamin iron fiber if they do not replace gluten containing grains with non gluten containing grains If you take out gluten you have to add something else Which are often more total calories or added sugar and sodium Key recommendations Eat an adequate amount of grains based on daily kcal needs Focus on eating whole grain foods Vary your sources of grain mixture of wheat and non wheat Read and compare food labels ingredients and additives Artificial Nonnutritive Sweeteners Provides the taste sensation of sweetness without any calories carbs or real sugar Sucralose Splenda Aspartame Equal of NutraSweet Get a higher sweetness factor from this but no calories People who are trying to lose weight and or manage their blood sugar often use these in place of natural sugar No substantial evidence to prove that they are harmful to health if they are consumed within the acceptable daily intake range Really just a personal preference Natural Nonnutritive Sweeteners Stevia sold as Truvia PureVia Stevia in the Raw Monk Fruit Extract sold as Nectresse Monk Fruit in the Raw Nothing really harmful just be careful with amounts Sugar Alcohols them gram Naturally chemically altered sugar structures that have an alcohol group on Provide the sensation of sweetness but provide very very few calories per You can identify them because they end in ol Often found in sugar free gum and candies Can have side effects such as upset stomach and diaherria Moderation is always the key Protein Protein s role in the body building material Building blocks of muscle bones skin cartilage blood etc all body cells Building blocks for enzymes and hormones Building blocks for immunity antibodies such as white blood cells Help store and transport nutrients Regulates fluid and acid base balance If you do not consume enough protein your body will begin to break down Protein is made of building blocks called amino acids there are 20 of them The chemical structure of protein is very different than other macronutrients Protein contains C H O and nitrogen as well Amino acid form chains primary structure When they fold up on each other they form the other three structures Too little protein can lead to physical breakdown Marasmus skin and bones starvation Chronic PEM severe deprivation or impaired use Signs severe somatic muscle and fat wasting preservation of visceral protein organs The body starts to eat away at itself Wants to preserve what it needs the most the vital organs Kwashiorkor bloated fluid leaks out of the cells Still do not have enough protein in their diet Often consuming adequate calories from carbs Acute PEM inadequate intake Signs edema visible nutrient deficiencies preservation of somatic protein but wasting of visceral protein Sarcopenia muscle loss with aging Have a lot of body fat but no muscle Aging promotes decreased metabolic weight Effects of Too Much Protein Increased risk of heart disease and cancer high protein foods are also high in calories and bad fat Increased risk of increased body weight because high protein foods are also high in calories Increased risk of kidney disease puts more stress on the kidneys The nitrogen found in protein has to be filtered out because it is considered a toxin once it is in the body Should only be 30 35 total calories from protein per day for athletes Calories in Protein 1 gram of protein 4 calories How many protein calories are in 1 cup of milk 8g of protein 32 g 3 oz chicken 21g of protein 84 g Anywhere from 10 35 of calories should comes from protein for the average adult 10 is more accurate for low to moderately active adults The more physically active a person is the more protein they need to consume because they break down protein a lot quicker and they need to rebuild it 46 g per day for females and 56 g per day for males to maintain overall health Foods high in protein meat poultry fish eggs dairy legumes nuts and seeds Foods low in protein fruit vegetables grains Classification of Amino Acids 9 are essential amino acids we have to consume them every single day in our diet for survival Our bodies cannot produce them Builds repairs and heals the body Also known as indispensible The other 11 amino acids are known as nonessential This does not mean not necessary but as long as we eat the 9 essential amino acids the body can produce these other 11 from them Also known as dispensable Complete proteins meat poultry fish dairy eggs soybeans quinoa Provides the complete package and provides the body with all the essential amino acids in the right amounts Primarily animal based High Quality Proteins Incomplete protein grains legumes nuts seeds gelatin Missing one or more of the essential amino acids or they are not in the right amounts Primarily plant based Vegetarians need to consume vegetable based complete proteins Mutual