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HSCI 100 HSCI 100
Human Biology Human Biology
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Human Biology Human Biology
you are what you eat and drink you are what you eat and drink
Diet and nutrition Diet and nutrition
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To understand diet and nutrition we To understand diet and nutrition we
first have to understand nutrients first have to understand nutrients
Nutrients are components of food that are
needed to perform a physiological body function
Nutrients include:
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Nutrients include:
Carbohydrates
Proteins
Lipids
Minerals
Vitamins
We break down macronutrients and rebuild the
macromolecules we need
macronutrients
micronutrients
And we have to understand And we have to understand
calories calories
Officially it is a measure of heating capacity, but essentially it is a
measure of energy yield upon combustion or oxidation
Energy released in breaking down food molecules is typically in the
form of electron transfer from one molecule to another molecule
These electron transfers are known as redox reactions
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These electron transfers are known as redox reactions
When an electron is taken from a molecule it is oxidized and when a
molecule accepts an electron it is reduced (remember LEO / GER)
Oxygen is very good at taking away electrons (oxidizing agent) and is
the ultimate acceptor of electrons in our metabolism
Lipids have more electrons than carbohydrates and proteins and
thus more energy to yield. About twice the number of calories per
weight.
Lets remember, we need food (~2,000 calories/day) to build new
molecules, make some ATP, and do work.
Discrete energy release from food Discrete energy release from food
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http://tierneylab.blogs.nytimes.com/2010/02/19/science-rappers-return/
Carbohydrates Carbohydrates
Preferred source of energy (fats/lipids next, then proteins)
Complex carbohydrates (polysaccharides) are digested into simple
sugars (mono- and disaccharides) that are an important energy source
Monosaccharides: glucose, fructose, galactose
Disaccharides: lactose, maltose, sucrose
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Disaccharides: lactose, maltose, sucrose
Polysaccharides: starches and grains
Refined grains should be minimized in the diet because fiber and
vitamins are removed (e.g. white bread, white rice, bleached flour,
cake and cookies)
Complex carbohydrates are recommended as a good source of fiber,
vitamins and minerals (e.g. beans, whole-grain products, nuts and
fruits)
Is sugar bad for you? Is sugar bad for you?
A Harvard study found a link between drinking more than
one sugar-sweetened soda per day and diabetes
American Heart Association found consuming sugar can
increase triglycerides that may lead to atherosclerosis
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increase triglycerides that may lead to atherosclerosis
and heart disease
Consuming refined sugar may decrease the ability of
white blood cells to keep diseases at bay
High, routine intake of sugar may lead to withdrawal
symptoms and cravings for sugar much like an alcoholic
http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html?pagewanted=1&_r=1&hp
Can carbohydrates be harmful? Can carbohydrates be harmful?
Refined sugars and fructose sweeteners (e.g. the ever present high
fructose corn syrup) may contribute to obesity
Our bodies can convert excess carbohydrates to lipids, but cannot do the
opposite
These foods may cause the pancreas to secrete large amounts of
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These foods may cause the pancreas to secrete large amounts of
insulin which can lead to insulin insensitivity or resistance seen in Type
2 diabetes and leads to altered lipid and protein metabolism
An increase in fat deposition may increase the risk of coronary heart
disease, liver diseases and certain cancers
Blood sugar level (= glycemic index, e.g. hypoglycemia/hyperglycemia)
is normally carefully regulated by the body (via the production of
insulin/glucagon by the pancreas)
Why should we be concerned Why should we be concerned
with obesity? with obesity?
Has doubled in the US in the last 20 years, in Canada it has
moved from about 15% to 25% in 20 years
In the US > 1/3 of adults are obese and it is now prevalent
in children and adolescents
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in children and adolescents
Is associated with in increased risk of premature death,
Type 2 diabetes, hypertension, heart disease, stroke,
gallbladder disease, respiratory dysfunction, osteoarthritis
and certain cancers
Large burden on medical and health administration systems
How can you reduce high How can you reduce high--glycemic index glycemic index
carbohydrates? carbohydrates?
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Lactose tolerance = Lactose tolerance =
Lactase persistence Lactase persistence
The ability to digest lactose into adulthood
Normally, mammals are weaned off of breastmilk and
the lactase enzyme gene (LCT) is turned off
Lactase non-persistence (or lactose intolerance) is the
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Lactase non-persistence (or lactose intolerance) is the
ancestral trait
The theory is that the new trait keeping the lactase
gene on arose as an adaptation to animal
domestication and drinking milk
+ Food value (protein, fat, carbohydrates)
+ Calcium content
+ Water content
- Undigested lactose leads to water loss and diarrhea
- Lactose fermented by GI bacteria produces gas and bloating
Proteins Proteins
Ingested proteins are digested into 20 different amino acids which are used
to produce our own cellular proteins
Essential amino acids are the 9 amino acids that must be obtained through
diet (the other ones we can synthesize ourselves)
Complete proteins that have all essential amino acids are usually derived
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Complete proteins that have all essential amino acids are usually derived
from animals (meat and dairy group)
Non-animal sources of complete proteins are legumes, nuts, tofu, soymilk
and other processed food from soybeans
Incomplete proteins (i.e. legumes, nuts, grains etc) are ones that lack at
least one essential amino acid and need to be combined with another
incomplete protein to allow all amino acids to be used in the body
Amino acids cannot be stored in the body, thus small amounts (no more
than 2 protein servings) only need to be ingested on a daily basis
Can proteins be harmful? Can proteins be harmful?
An overabundance of protein can result in
dehydration during exercise and sweating
An overabundance of proteins can lead to
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An overabundance of proteins can lead to
calcium loss in urine which can lead to kidney
stones
Eating red meat as a source of protein is high in
saturated fats/cholesterol that can lead to
atherosclerosis and coronary artery disease
Lipids Lipids
Includes fats, oils and cholesterol
Saturated fats (usually of animal origin) are usually solid at room
temperature while unsaturated fats are usually liquid at room
temperature
Essential fatty acids are ones that must be ingested because our
body cannot make them. They include linoleic acid and linolenic
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Essential fatty acids are ones that must be ingested because our
body cannot make them. They include linoleic acid and linolenic
acid (these can be found in polyunsaturated oils such as corn and
safflower oil). Deficits are rare
Olive and canola oil contain more monounsaturated fats
Omega-3 fatty acids are thought to ward off heart disease are
found in some fish (salmon, sardines and trout) as well as some
plants (flaxseed oil)
Structure of the fatty acid family Structure of the fatty acid family
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DHA
Polyunsaturated fats
What are What are
lipids used lipids used
for? for?
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Cell membranes
Energy
Hormones
Insulation
Protection
Choosing the most healthy fat and oil Choosing the most healthy fat and oil
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Atherosclerosis
Cardiovascular disease (CVD)
Obesity
Is fat bad for you? Is fat bad for you?
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Obesity
related to various negative health outcomes
complex determinants
Liver dysfunction
Linked to cancer
Can lipids be harmful? Can lipids be harmful?
CVD is often a result of arteries blocked by plaque made of cholesterol
and saturated fats (atherosclerosis or hardening of the arteries)
Low density lipoproteins (LDL) is the bad cholesterol because it
carries cholesterol from the liver via the bloodstream to the cells
LDL is increased by saturated fats and decreased by unsaturated fats
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LDL is increased by saturated fats and decreased by unsaturated fats
High density lipoproteins (HDL) is the good cholesterol because it
carries cholesterol to the liver where it is converted to bile salts and
keeps it out of the blood
Trans-fatty acids are made by hydrogenation of unsaturated fatty
acids for commercial products (they last longer on the shelf) and may
reduce the ability of cells to clear cholesterol from the bloodstream
Understanding fats when reading Understanding fats when reading
a nutrition label a nutrition label
Recommendation for total
amount of fat for a 2,000
calorie/day diet is 65g
Be sure to know how
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Be sure to know how
many servings there are
A % DV of 5% or less is
low and 20% or more is
high
Try to avoid trans-fats
Would you eat the food
on the right? Why or why
not?
How can you reduce bad fats and How can you reduce bad fats and
cholesterol in your diet? cholesterol in your diet?
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Q Q which is the least oxidized and has which is the least oxidized and has
the most electrons? the most electrons?
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A = monosaccharide
C = amino acid
B = fatty acid
break break
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Minerals: additional elements Minerals: additional elements
needed by the body needed by the body
The body contains > 5g of each major mineral
and < 5g of each trace mineral
Major minerals make up components of cells,
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Major minerals make up components of cells,
body fluids and tissues (e.g. calcium)
Minor minerals are components of larger
molecules (i.e. iron in hemoglobin)
A varied and complete diet usually provides
necessary minerals
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Calcium Calcium
Needed to make bone and essential for nerve
impulse conduction and muscle contraction
1,000mg/day are recommended to keep bones
healthy early in life and 1,300mg/day after
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healthy early in life and 1,300mg/day after
menopausal age
Vitamin D is needed to promote calcium
absorption in the gut to prevent or reduce bone
loss (osteoporosis)
Sodium Sodium
Needed for regulating water balance
500mg/day is the recommended amount (on
average each American takes in 4,000 to
5,000mg/day!!!)
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5,000mg/day!!!)
Sodium can increase hypertension in people
who already have it (remember it is an
osmotically active solute: where the salt goes so
does the water)
http://www.nytimes.com/2010/02/23/science/23tier.html?ref=nutrition
How can you reduce How can you reduce
your sodium intake? your sodium intake?
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Vitamins Vitamins
Organic compounds (not classified as proteins,
fats or carbohydrates) used for metabolism, but
are not produced in high enough quantity by the
body itself
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Vitamins are often enzyme helpers (coenzymes,
cofactors)
There are a total of 13 vitamins
fat-soluble
water soluble
Fat Fat--soluble vitamins soluble vitamins
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Water Water--soluble vitamins soluble vitamins
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Antioxidants Antioxidants
Are chemicals that decrease the rate of oxidation or
transfer of electrons
Vitamin A, C, and E are considered antioxidants
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Vitamin A, C, and E are considered antioxidants
because they are thought to defend the body
against free radicals: chemicals that can transfer
electrons and damage cells
These vitamins are common in fruits and
vegetables
A guide to daily food recommendations A guide to daily food recommendations
http://www.hc-sc.gc.ca/fn-an/index-eng.php
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new USDA pyramid
Supplements Supplements
Licensed natural health products
Myriad of substances, including vitamins, minerals,
amino acids, fatty acids, herbs/plants and their
extracts, probiotics, traditional and homeopathic
medicines, etc.
Considered safe and do not require a prescription
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Considered safe and do not require a prescription
Should have an eight digit natural health product
number (NHN) or drug identification number
homeopathic medicine (DIN-HM)
http://www.hc-sc.gc.ca/dhp-mps/prodnatur/index-
eng.php
http://webprod.hc-sc.gc.ca/nhpid-bdipsn/search-
rechercheReq.do
Any product taken at a sufficient quantity can be a poison. Any product taken at a sufficient quantity can be a poison.
What is obesity and BMI? What is obesity and BMI?
When an individual is grossly overweight and
has a body mass index (BMI) 30
BMI is a general guide to estimate how much of
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BMI is a general guide to estimate how much of
a persons weight is due to adipose tissue (fat)
BMI = weight (kg) / height (m
2
)
It does not take into account gender, fitness or
bone structure and it does not actually measure
fat or adipose tissue
What is your BMI? What is your BMI?
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Eating disorders Eating disorders
Anorexia nervosa - psychological disorder due to fear of getting fat
and usually results in self-induced starvation, high physical activity
and may include purging
Bulimia nervosa - disorder in which people eat large amounts of
high-calorie food (binge-eating) followed by purging to avoid weight
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high-calorie food (binge-eating) followed by purging to avoid weight
gain often more than once a day
Binge-eating disorder - obese people are afflicted in which
overeating is not followed by purging that can lead to depression,
anger, anxiety and more binges
Muscle dysmorphia - characterized by people that think their bodies
are underdeveloped and are often preoccupied with body-building
activities and diet
Eating disorders are associated Eating disorders are associated
with body image with body image
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Relationship between GI flora and Relationship between GI flora and
eating eating
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Health focus: Searching for the magic Health focus: Searching for the magic
weight weight--loss bullet loss bullet
Trendy diet programs beware of fads!
Pritikin diet: high carbohydrate and fiber diet through whole grains and vegetables lacks
healthy fats
Atkins: low-carbohydrate and high protein and fat diet overworks kidneys (high nitrogen
waste from protein)
Zone and South beach diet: low carbohydrate with a high protein and healthy fat diet in
specific ratios
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Prescription, OTC and other suspect drugs
Appetite suppressants
Fat digestion or absorption blockers
Adrenaline/epinephrine-like substances or related stimulants
Surgical procedures
Gastroplasty: stapling or partitioning of a small portion of the stomach
Gastric banding: a constriction band is used to reduce stomach size
Gastric bypass: attaching the lower part of the small intestine to the stomach so most of the
food bypasses the stomach and small intestine
Liposuction: removal of fat cells; best used for overweight people that are not obese or
morbidly obese
http://blogs.sfu.ca/services/thedish/
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if its so bad for us, then why do if its so bad for us, then why do
we crave it so? we crave it so?
The thrifty genotype hypothesis The thrifty genotype hypothesis
Formulated in 1962 by James Neel
Insulin hormone system is a rapid response to hyperglycemia, leading to
effective glucose removal from blood and tissue storage (e.g. glycogen in
liver and muscles) for times of need
Our diets now have near constant supply of sugar and insulin resistance
can develop leading to diabetes (type 2 diabetes or non-insulin dependent
diabetes mellitus NIDDM)
Is rapid change to a Western or carbohydrate- and lipid-rich diet
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Is rapid change to a Western or carbohydrate- and lipid-rich diet
responsible for the increase incidence of diabetes?
A similar proposal has been put forth to explain sodium retention (lost
through sweating) and increase in hypertension (high blood pressure) in
African Americans
Are there certain populations with a more thrifty genotype than others?
The evidence has been sparse and there is the potential to label or bias
populations with these generalizations
Has led to the caveman, stone age or paleolithic (NeanderThin!) diet
fads: i.e. returning to the hunter-gatherer-like diet of our ancestors as
opposed to the calorie-rich diet we are now offered in many places
My tips My tips
Eat a variety of foods
Eat seasonal or fresh foods
Eat whole foods avoid processed foods
Eat home cooked meals
Eat sensible portions
Drink mostly water
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Drink mostly water
Avoid fads and advertisements
Exercise and play
http://www.nytimes.com/2010/02/02/health/02brod.html?em
http://www.nytimes.com/2011/02/01/business/01food.html?ref=nutrition
http://well.blogs.nytimes.com/2012/02/22/how-exercise-fuels-the-brain/
Questions? Questions?
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