Overview of Nutrition and Health

Wellness

Maximum well being; the top range

Nutrition
- The science of foods and the nutrients and other substances they contain, and of their
ingestion, digestion, absorption, transport, metabolism, interaction, storage, and
excretion
- Particular food have nutrients, maybe just one or 2 nutrients
- A food is a combination of different nutrients

- A broader definition includes the study of the environment and of human behavior as it
relates to these processes.
- Need help of the farmers (for producing) and food manufacturers (for storing and
preserving)

- When you take french fries singly

- It cannot make or break the healthfulness of your diet
- But if you eat a lot of it, it has a bigger contribution to your diet and your diet is not good
- Once a week is still okay
 - When you go to the supermarket, you don’t buy food because of their nutritional value bt
because you like it (you dont buy banana to buy potassium)
- By the end of this course, hopefully our food choices will be dependent on the food’s
nutritional value

Kosher for jews

Halal muslims
Remember to always write “Vitamin”

Vitamin c is not resistant to heat

Fiber is resistant to heat

Enrichment
Enriched

Fortification - adding of nutrient to the food

Fortified

Milk is fortified with iron and zinc

You seldom see dogs consume fruits because they can supply their own bodies with vitamin C
But human beings cannot supply their own vitamin c

All nutrients are essential - but essential because supplied from food

Vitamins facilitate the release of energy

Proteins - enzymes

Lactose is split to glucose and galactose using enzyme lactase

Digestion starts in the mouth, digestion of protein starts in the stomach

Energy yielding - carbohydrates, fats, proteins

Vitamins have carbon but is not energy yielding

Inorganic - water and minerals

You should be testing your water every month for the potability of the water

Cal, kcal = same

Muscles are heavier than fats

Download philippine dietary intake

Fnri.dost.gov.ph

Food and nutrition research institute

In thephilippines its Recommended Nutrient Intake or Recommended Energy Intake

In the US it is RDA
95 % is already predicted (RDA?)
EAR only 50%

All are obtained from research.

If there is no RDA, use AI

Subgroup of the population
3000mg/ day
If more, can pose toxicity

Major Electrolyte outside the cell

- Magnesium and calcium
Assignments: submission thursday in one file - through email (jocelynbacayo@gmail.com)
- pdri
- Food label
- Top 10 causes of death in the philippines
- Pinggang pinoy (fnri.dost)
-

No need for explanation

- Dietary guidelines
- List of nutrients in pdri
- List of nutrients in US dri
- Food labels

10 dietary guidnlines for filipinos

Nutrients found in pdri
Nutrients found in US dri
Food label
August 28, 2020

Philippine Dietary Reference Intake 2015

REI (PH) - EAR (for canada and US)

Where did they get this value? (EAR + 2SD)

RE(energy)I
RN(nutrient)I - RDA (US) (included energy and nutrient);

Ours is specified

Energy is not nutrient

Cannot have full population for research - too expensive

Upper limit

Almost all - cannot predict 100%

50 percent of people will not be inadequacy

Adequate intake is RNI - UL

Above that will likely pose toxicity

These are approximations only

For healthy and within normal BMI: 22kg/m2

55-75% carbo
10-15% protein
15-30% fat

Ketogenic diets are used for epilleptic patient

- Yes you will lose weight but what are the effects?
- In losing weight, your lipid profile will increase

- Used for epilepsy to create ketosis

- To avoid seizures, energy used will come from fat
More on protein and essential fatty acid

What is the difference with saturated and unsaturated fatty acids?

- Double bonds - unsat
- Single - sat

What are essential fatty acids?

- Alpha linolenic acid (3 double bonds) and linoleic (2 double bond) acid

Oleic (1 double bond)***

Oils have MUFA, PUFA, and Saturated fat

Water is a macronutrient, abundant in the body

As long as kidneys are functioning well there is no toxic effects of excessive intake of water

Our kidneys are performing dialysis (filtration and elimination of waste), if your kidney becomes
diseased then your will have to undergo dialysis through a machine
- How to take care: drink plenty of water
- watch proteins and electrolytes
- Osmolality must also be taken into consideration
PISO - potassium in sodium out
MICO - magnesium in calcium out (most abundant after PISO)

They are all equally important but those are where our body struggles
They are cations (+)
anions(-) PO4- (phosphate)

Micrograms - 1000 micrograms in 1 gram

There are 9 water soluble

8 vitamin b
1 vitamin c

What’s lacing? Biotin and pantothenic acid

Pantothenic acid - before entering krebbcycle

We will not follow US because different genetic structure and average weight
Major minerals - 7 of them (sodium chloride, potassium major electrolytes in and out the cell)
calcium, magnesium, phosphorus, sodium, chloride, potassium

Which macro mineral is not present? Sulfur

Trace elements - iron, zinc, selenium, iodine, fluoride

Calcium recommended intake goes up when you are female 50 and up as well as pregnant
(from 750 to 800)

Iron recommended intake males is 12 mg, females is 28 in preparation for pregnancy. If

pregnant +10, lactating +2 to have no anemia (iron deficiency)
EAR is limited (only those within budget of research)
If you follow this they you are likely not deficient in nutrients

Calcium requirement: 600 (much lower than RNI)

But you are not assured that you will not be nutrient deficient because it only applies to 50%
Toxic health effects if you go overboard
- We dont know when but in all probability it will really occur.

Free sugar (before ingestion)

Less than 10% of 2000 is 200
- 200 / 4 = 50
- Carb is 60%, out of 60%, should be less than 10%
- Less than10 tsps of sugar
- Less than 10% of the 60% of carbohydrates of

Artificial sweeteners are not recommended

Sodium
- 500mg
- Should not reach 2g
- Average intake of filipinos is 7.5
- Buwad, processed food
- Processed food especially meat are high in sodium
- Even fast food is processed/preserved
- Precooked food
- High Blood Pressure
- One of the elctrolytes that affect blood pressure

Potassium
2000mg is minimum
3150mg maximum
 - Banana, avocado, watermelon, apple
- Not much effect except gain weight due to fructose
- If IV, potassium
- can stop the heart (lethal injection)
- Hyperkalemia

SUBMIT ASSIGNMENT:

- PDF format
- jocelynbacayo@gmail.com
- Font size arial 10
- Deadline 11:59 pm
- Short bond paper
- SILVA, GIANA MARIE L. BSN 2A AUGUST 28, 2020

Email #1
Subject: ​10 Leading Causes of Death in the Philippines 2015

Email #2
Subject: ​10 Dietary Guidelines
Email #3
Subject: ​Nutrition Facts
-food label of your favorite food (just the original label)

Write at the bottom “My favorite food- Chippy”

Email #4
Subject: ​Pinggang Pinoy
Pinggang pinoy - search in fnri
Put in the corresponding areas of the plate your favorite food 1 or 2 each
Example
Fruits (put a pic of orange)

Carbohydrates
Lactose
Mono - single
Saccharide - unit?

Fructose and galactose are more or less 1 step to glucose

- Will yield energy fast but not as fast as glucose

Galactose - 6 carbon atoms

Disaccharides - 2?
Upon hydrolysis will turn from sucrose to glucose and fructose

Star of the show is glucose

Emphasized brain - ALMOST EXCLUSIVELY

Best illustrated in type diabetes mellitus - insulin dependent

- w/o food but will inject = diabetic coma and eventually death

Breakfast
- Most important meal of the day
 - Breaks the fasting state (from previous night)
- Test the blood (from capillaries) if from fasting state
- Normal blood glucose level before breakfast (8-10 hrs fasting)
- Not more than 100
- 99 mg/dL - below
- Over fasting is not good
- If depleted na sa liver then muscle wasting will happen
- Ketosis

Glucose blood level testing

- One hour post prandial (after eating)

- Blood sugar rises
- Normal values:
- 140 mg/dL
- How does it happen?
- When we put food in mouth, brain will signal pancreas to release insulin (
secreted by beta cells of islets of langerhans)
- Insulin discovered by langerhans
- It wasn't called insulin before

Blood sugar will be taken 1 hour after but you should have consumed food after 15 minutes

2 hours post prandial (PP)

- Blood sugar goes down
- 120mg/dL
- Until it normalizes (3-4) because you have insulin
- Only hormone that lowers blood glucose
- If you keep eating a lot of food
- Glucose tolerance
- 5 years before diabetes, you already have hyper glycemia
- Polyphagia, polyuria, excessive eating

Confirmatory test using hemoglobin A1C or Hb A1c

- Best way to test
- Hemoglobin will bind
- Hemoglobin will change or can be used for the next 3 months (90 days)
- Glycated hemoglobin
- Normal 5.5%
 - Typical food intake
- Test: if within normal then its okay so its possible that you have “false positive”
due to eating a lot prior because celebration, eat all you can, fiesta, birthday etc.
then test again during typical food intake to make sure
- 200 and up at any time of day is CONFIRMED hyperglycemia

Normally, if enough insulin

- blood glucose goes down after 3 hours

Will not be asked in exam

Naturally sweet

Table sugar: sucrose, sugar cane

Blood sugar: glucose

Hyperglycemia
- Ants will go near your blood

Why is it not advisable to give honey to infants 6 months and below

- Because of presence of Clostridium botulinum
- Causes botulism
- Immature digestive tract
- Deadly for infants
- Used for botox
- ang honey contains spores from the bacterium Clostridium botulinum, dli safe sa babies 
madame maka cause botulism, dli mature ila digestive tract
- There is a belief to add lagos?? (honey) For infants 6 months - 1 year for development of
something (maybe teeth daw)*****
- When honey is prepared, it does not undergo heat (if undergoing traditional way)
- Bacteria is not killed

High fructose corn syrup

- sweeter than sugar cane
 - Very small is very sweet already
- Could be addictive
-

Sugar cane
Table sugar

When we refine/ process - becomes white

If virgin/ initial step sa process of sugar cane: brown, more nutrients trace of
- Iron
- Vitamin B1

We need enzymes for digestion

Lactose intolerance
- Calcium requirements through cheese
- Lactose is removed

To reverse lactase deficiency

- Little by little drink milk to let body get used to it
- Enzyme will build up again

You lose lactose digestion after infancy if you stop drinking milk right away

You need milk even when you’re old for calcium

When you pass by san mig during production of beer
- Very smelly because of maltose

Not really a sweetener

- Very subtle sweetness

Animals store sugar through glycogen

Will not be asked to draw

Pentosis - fructose (will more easily breakdown to glucose
Hexosis - galactose

Why do we eat?
- To provide food with energy (carb)
- Protein - building and repairing tissues but prereq ang carbs first, if wala na jud then
protein is sacrificed

Emphasized HIGHLY BRANCHED

Grains
- Another assignment for today
- Picture of grains (most grains)
- Wheat (plant or flour) ( main in US an other countries)
- Couscous
- Oats

Legumes
- Monggo
- Green peas
- Soy beans
- Lima beans
- Nuts

Root vegetables
- Potato
- Gabi
- Camote / sweet potato
- Ube / purple yam
- Carrot
Will not be asked to draw

Each circle is a glucose unit (gggggggggggggggg)

Unbranched starch is easier to cut

*Proteins are made up of amino acids*

Must have balance in consuming the macronutrients

When we eat a leafy vegetable

- It is eliminated in the waste more or less as is
- Cannot be digested

Which ones are soluble and insoluble in the last bullet

Guava is high in pectin - preserve as guava jelly but the vitamin c will get lost when you process
it but fiber is still present

Lignins are non-polysaccharide but is still a dietary fiber

 - Cannot be digested

Good bacteria in large intestine

rice, corn, wheat, couscous

Once it has been milled then no more insoluble fibers

The more polished the rice, the less fiber it has

Research which sugars can be absorbed by intestinal cells?

Insulin is the only hormone that lowers blood sugar
Not enough insulin, then you have to be injected
- Beta cells of the islets of langerhans

Type 1 diabetes mellitus

- Genetics
- For life
- Like Gary Valenciano daw

Glucagon
- Alpha cells of the islets of langerhans
- There are other hormones that triggers breakdown of glycogen in an immediate
response
- Epinephrine (adrenaline rush)
-

If you only eat bread in breakfast

- You will be hungry
- Brain will signal pancreas to release glucagon
 - Dental caries especially in children below 2 years old
- Microorganisms (bacteria)
- Fed with bottle- milk continues to flow
- Breastfeeding - when baby stops to suck then the flow stops as well

The earlier you wean a baby (take away from breast milk, use formula)
- Higher chance of diabetes
- Because breast milk contains colostrum
- Many antibodies ad protective
-
-
-
- RESEARCH: First 1000 days ni baby July 2016
- 9x30 = 270 days
- 1 year = 365 days
- 2nd year = 365
- 365 + 365 = 730 + 270 = 1000
- Maximum achievable formation of brain cells
- When there is ​proper nutrition
- From breastmilk
- Depends on mother’s nutrition intake
- Eat healthy
- Drink slightly more water than recommended
Too much carbo = excess weight
- Becomes adipose tissues
- Become heavier weight

If diabetic will lose weight because of muscle wasting but is usually over weight (90%)

One of the test: black ants will go near your urine

Nutrient deficiencies
- Energy coming from sugary food
- No more nutrients, no more room
- Already fulfilled your energy requirement from the refined materials

Not very different with Philippines

Research on filipino consumption among college or hs
- 90% consume any form of soft drink
Soda
- Very popular in the philippines

grain -based dessert

- Bico, kalamay, cakes, pastries

Fruit drinks
- Fruit flavored
- Separate from soda

Tocino has added sugar

- Around 12 oz soft drink (8 tsp of sugar)

Basis is sweetness of sucrose
Equal is 180x sweeter than sucrose
Double spaced arial 10
Email separately

Subject: High Fructose Corn Syrup

Research effects of HFCS
Are there benefits?
recommended?
Is high fructose corn syrup good for you?
What is the effect of consuming high fructose corn syrup? Why or why not?

Subject: Picture of Different Grains

picture of different grains
- Add as much as you can

Subject: Alternative Non Nutritive Sweeteners

Alternative non nutritive sweeteners
- What will they look like in the market? How are they packaged

Submitted on or before 11:59 pm today