Welcome to our first presentation of the semester my name is Danielle and avne and I'm excited to go through chapter one with you in chapter one we'll be looking at a wide array of nutrition topics some which we'll be covering later on in the semester in more detail and some which will be a review for you from your previous courses but this will really set us up to have a nice solid foundation as we move forward so well first talk about nutrition what it is and the key nutrients and then get into more of the health ramifications we'll also be taking a look at what drives our choices in the United States and those two topics go handin hand the latter part we'll look at how we can appropriately identify nutrition information so not on social media or through Dr Oz but how can we find credible sources of nutrition and then finally what is a dietitian and we'll get into the profession of dietetics briefly all right so starting off what is nutrition well I'll alert you to a few key words here it says science we have a lot of chemistry involved and also physiology so we'll be looking at how nutrients act and interact in our bodies to really support health and we'll be going more more deeper than you have gone before with this for example all of you know that an orange is healthy right it has vitamin C in it but in this class we'll actually learn learn how does Vitamin C on a cellular level support your immune system so being able to really understand what's occurring in the body to then support that Health there's other definitions out there uh I like this one though because it really encompasses the scientific part and then also it includes the segment here body functions there are many different body functions that rely on nutrition You could argue that all of them rely on nutrition right or our lives depend on nutrition in particular though the systems I'm thinking of the GI system the circulatory system the immune system those are so closely related to what we take in through our nutrients so those are topics that we'll be looking at as we move on in the semester why study this stuff why are you in this class well we think and your program directors think that nutrition has a strong correlation with health and we don't just think this we know this research has really found that a poor diet is a significant risk factor for decreased health and increased disease huge risk factor uh so a risk factor by definition this is any kind of behavior or characteristic that increases your likelihood of disease so again poor diet a very significant risk factor when you look at the research there's actually only two behaviors or characteristics these risk factors that increased your likelihood of disease more than a poor diet so think about what those could be one is excessive alcohol and the other is tobacco use so after those two poor diet is the strongest contributor to disease so that in end of itself should make everyone want to study this stuff but many of you are going on in the Health Professions in some way shape or form and you'll be working with individuals on their nutritional status or on their health status so it does become important to understand the basic premise and principles of nutrition I I do also want to make note here nutrition is important not just for our chronic Health we hear that a lot right with diabetes and heart disease but we also find that it's important for acute health so preventing upper respiratory infections preventing sinus infections we really want our folks to be eating appropriately whether they're our clients whether they're our family members or whether they're ourselves so certainly a lot of good reasons to study this stuff so what are the nutrients well you see them listed here there are six essential nutrients and I'd like to cover some of these characteristics so the term essential this means we have to get it through the diet so all of these nutrients that you see listed number 1 through six are essential we have to get them through the diet however I'm going to take this definition a step further for something to be an essential nutrient it has to have two specific characteristics so in essence why is it essential to us number one our body cannot make it or enough of it and then number two a deficiency so being without the essential nutrient leads to a predictable side effect so all of these numbers 1 through six are essential nutrients we've got to get them through the diet why we can't make them or enough of them in our bodies and a deficiency of them will lead to very predictable physiological side effects so do keep that definition in mind for an essential nutrient organic versus non-organic you guys remember this from chemistry H organic has carbon molecules so of these we have carbs lipids proteins that have carbons we also have vitamins that contain carbons the only two that are non organic will be the water which is just H2O and then the minerals which are just the element itself the final item there macro versus micro this is just referring to what we need more of and the first four are all known as macronutrients carbs lipids proteins and water whereas the vitamins and minerals are considered our micronutrients so we need them they're essential we just don't need as much of them as we do the others so let's review back over these we won't spend too much time here but just an overview to get you thinking about the stuff carbohydrates are often abbreviated as the CH and those are actually the three elements that we find in carbohydrates so carbon hydrogen and oxygen so these are often the sugars the glucose the fructose starches functions what do you think of when I say carbohydrate hopefully energy comes to your mind that is the primary function we'll certainly talk about a few other things that they do for us but energy source is crucial what about food sources you remember back to learning about these in the past you might put me on pause and take some notes brainstorm a little bit as I'm asking some of these questions carbohydrates are very widespread in Foods they're the most widespread of all the nutrients about 50 to 60% % of our diet is from carbs we do find them in grains as you see the oatmeal here but also foods like fruits vegetables Dairy legumes the list goes on and on they're very widespread in Foods making them an very important nutrient for us lipids are next lipids also contain the three same elements carbon hydrogen and oxygen but they tend to be more concentrated they have less hydrogen less oxygen and more carbons and their structure actually makes them more insoluble in water you've probably learned that in the past where water and oil don't mix so in terms of the lipids there are three main categories so triglycerides cholesterol and then our phospholipids so we'll be learning about all of these later in the semester primarily though the triglycerides are what we'll focus on of our diet about 98% of the fat that we consume is in the form of a triglyceride so in terms of functions goodness there's many functions that come to my mind with fats fat soluble vitamins without them we don't absorb without fat we don't absorb fat soluble vitamins well we also see them as a crucial energy source for the body they regulate hormones they also help with insulation and protection of our organs and then certainly the functions of cholesterol and phospholipids are also widespread so stay tuned for a bit more in in chapter five on those food sources well we do find them in oils we find them in avocados here on the slide but then also animal products we find them in Dairy we find them in Meat and Fish nuts are plant-based source that we find them in so they are as are the carbohydrates a pretty widespread nutrient protein is next contains the same nutrients or elements excuse me carbons hydrogens oxygens but all proteins also have a nitrogen and that is a part that we'll be looking at more closely in that chapter which is chapter six amino acids are the building blocks so we'll get to review back over those functions many so many many many functions I believe I read a statistic once that proteins are involved in every major body function so whether it'ss movements or you're develop of your bones connective tissue enzymes blood whatever it might be they're they're involved and food sources you've got a few here on the slide the mfp meat fish poultry is what we often think of in our profession but we do also find them in eggs in nuts and legumes and even in vegetables our last macronutrient is water it is found in every cell of the body and it's probably the the most important uh we die without water much faster than we do the other macronutrients many many functions a few all just list here it is found as a transport medium so in our blood in our lymph system urine sweat also found in saliva it's also the solvent so every metabolic reaction that occurs in your body occurs in your cells and your cells have to have adequate water in them as a solvent for those reactions to occur that's actually what kills you just FYI if we get to the point where we're so dehydrated our cells just can't undergo metabolic reactions anymore sources well just water right beverages but also many foods pretty much all foods honestly except the the very solid fats like the Butters and the margarin most food has water to it and we'll be learning about water more over the semester vitamins are next this is the first of our micronutrients so I trust you guys remember these so potentially list the fat solubles down if you're taking notes with our functions of vitamins they have a wide array so you might just put for now varies uh food sources varies functions can be anywhere from serving as a co-enzyme up to helping with the immune system or embryonic development and we'll learn learn each of the vitamins there's 13 of them total we'll learn each of them and their food sources and their functions so it does depend on which particular one we're talking about and just to answer my question there fat soluble a d e and K water soluble this is vitamin C and then the B vitamins the B vitamins are actually eight vitamins that have similar characteristics something I do want to make note here and I hope this is a review I I hope you guys are are feeling comfortable with this vitamins do not give us any energy they do not have calories so the first three macros carbs lipids proteins they have calories vitamins minerals water do not so please be comfortable with that all right minerals these are our last of our essential nutrients so we have macro and Trace that is what it sounds like some of them we need more of some of them we need less of the number to remember is 100 mg so if we need to take in more than 100 mg per day of a mineral then it's considered a macro or major mineral for example calcium we need about 1,000 milligrams a day therefore it's a macro mineral iron is the most common Trace mineral we need about if we're female we need about 18 Mig of iron per day so that number is less than 100 so so therefore it's a trace mineral I mentioned they inorganic functions and food sources similar to that of vitamins it will vary many of them work to support the immune system many of them also help with antioxidants with red blood cell synthesis and so on so forth all right one more category I wanted to mention here this will be my last topic of this first recording phytochemicals so these are interesting they are not essential nutrients but they can be very healthy for us so phytochemical by definition is a plant chemical and if you have the Powerpoints downloaded you can see some of them on the next slide these are compounds that we're okay if we don't get them however they can provide some unique health benefits to us so by definition they're not essential because we can survive without them we don't have deficiencies in terms of this topic functional foods many of our foods that contain phytochemicals are labeled as functional foods and the book goes into this a little bit more in that they describe a functional food as a food that provides a benefit of Health Beyond its basic nutritional value so basic nutritional value might be the carbs the lipids the proteins but that particular food has something extra in it something beneficial for your health that you are will benefit from so one classic example yogurt yogurt has in it carbs it has protein but then also yogurt many of them have probiotics so those are compounds that are not deemed essential but can be very healthy for us blueberries are another example they have carbohydrates in them but they also have a wide array of chemicals that help to support health so let's look at a few of these this is from the textbook you see the compounds there on the left those are just a handful of examples a few others I'll mention here lopine you may have heard of that one that's found in tomato products it's the second one in the list uh Resveratrol this is the compound found in grapes and in red wine this is not on the list but it's a very well-known phytochemical that can help with decreasing inflammation potentially helping the immune system so as you look over these one commonality that you'll likely identify is many of them are found in plant-based foods and we just can't get around it those plant-based Foods those fruits and vegetables and Grains really are healthy for us according to your book there are over 900 of these individual phytochemicals out there majority of them being in uh plant-based Foods something I wanted to add here just my my own thoughts we really recommend in our profession to eat Foods as they are so eat Whole Foods uh many times you'll see these phytochemicals being sold in supplement containers so lopine Resveratrol some of the others what we find when you look at the researches the benefits aren't quite the same as when we eat those from Natural Foods there's something called the food Matrix which you can look up on your own time if you're interested the food Matrix is a really neat concept it discusses how the interactions with our macronutrients or micronutrients these phytochemicals how all of those things work together in food to really provide the health benefits that we we can then attribute to some of these compounds so again supplements are out there with some of these however the best bet that you'll find is consuming more Whole Foods particularly plant-based Foods okay so that is it for part one thank you for listening next up we'll go into the Cal some calculations