welcome back in part two we're going to look at calorie calculations as well as get into some of the reasons why we eat what we eat so first off what is a calorie or kilo calorie well the definition that I want you to remember is it's a measurement of heat I did include the numbers here to show you that one kilo calorie is technically a th000 calories however I don't want you to get too confused with that distinction that's a bit more for the the hardcore scientists out there uh in by definition if you are following along with the metric system a kilo calorie is 1,000 calories but we use the terms interchangeably because many times we're using these terms to discuss calories with consumers so we don't need to get into the specific nitty-gritty of it so a calorie for us is pretty much the same thing as a kilo calorie as you probably know our nutrients our essential nutrients do contain calories right our macronutrients as well as alcohol keep in mind vitamins minerals water do not so what we're going to look at next are some calorie calculations now some of you may be feeling very comfortable with these so if so you can just go ahead and fast forward me to the next section but I did want to walk you through these just in case you need a refresher or you you'd like to hear my steps if you will for how to go about these problems so you might be asked on a quiz or an exam to be able to calculate the calories in a food when you're given the amount of grams so knowing what you know on that previous slide there's four calories per gram in carbs and protein and nine in lipids and then alcohol has seven you will be able to calculate the total amount of calories I included a formula here in the middle of the page just to give you some Foundation there and then one example at the very bottom in which we only had carbohydrates so it's a very easy math problem there so let's go ahead and try a few practice problems with this let's say this is our lunch we ate this burger and we were told this is the amount of grams per nutrient that we have the question would then be how many calories did we eat so knowing what you know about those macronutrients there's four four and nine respective in terms of calories per gram we can set up our math to go ahead and calculate those total calories so the first one here I know I've got 38 gr of carbs times 4K Cals per gram protein and then lipids keep in mind lipids 9 calories per gram so our grand total would be about 561 calories the other math equation if you will that I'd like you to learn in this chapter is being able to determine percentages from a nutrient so if I were to ask you how many calories are coming from fat how many calories are coming from protein and what percentage is that of the actual meal itself you will be able to know how to do this by following this very standard equation so I used fat calories here but you can change that to be protein or carbohydrate if desired we're just going to take the amount of calories that are coming from that nutrient so fat in this case and dividing it by the total amount of calories that we have in that food or in that serving so I use the previous slides examples we had that burger which was about 561 calories so that's going to go in my denominator spot I want to know how many calories are coming from fat 297 is the answer to that and I want to then know percentage wise what does that look like so 297 / 561 we're about 53% so some pretty basic stuff here but just to get you oriented back into it I did want to include a few examples there are some more practice problems in your textbook they've got a short video embedded in the first section of the book and then certainly your course mentors can help with you with some of these types of practice problems all right so next up let's talk about our food choices according to your book we make about 200 decisions about food every day when to eat how much to eat how to make our food are we going to heat it up are we going to eat it cold are we going to use utensils 200 decisions about food so I'd like you to think on this for a second and even put me on pause to really get interactive with this presentation what are some of your top reasons for eating what you eat what drives your food choices so I'll give you a second to think on that and let's look at some of these top reasons I'd like to go through them and give you a few examples so that you have some perspective on these first off we're going to start with the number one consideration so in the United States the top reason why we eat what we eat is taste taste is number one and we're lucky in this not every nation in the world not every group in the world has the ability to eat what they like to eat some folks are really uh limited and that they eat what they're provided to eat so taste is the number one consideration in the United States few of these others that I wanted to cover here nutrients genetically were actually predisposed to like sugar and fat back in the day that was what we needed for survival when we needed quick energy and our genes still have those cravings and the desires if you will for those really energy dense and fast burning in terms of carbohydrate energy sources cost I'm sure several of you noted cost unfortunately cheaper food is not always healthier when you look at the the bottom line and price so this can be a detriment for individuals who are aiming to make some healthier changes culture social reasons think about sporting events or holidays or birthdays your book had an interesting statistic we eat 40% more when we're eating with other people uh so I thought that was pretty interesting that doesn't mean that we have to eat alone for the rest of our lives but it is Food For Thought in that we do tend to eat more when we're with others so being aware of that can potentially have our choices be be a bit different maybe eating a bit less in certain scenarios something else that comes to my mind with social reasons goes along with our environment this isn't listed here on the slide but I think it's well worth mentioning where we live does play a role and I don't mean just region of the country although that can be a contributor I'm meaning specifically are we living in an area that is considered a food desert and those are areas that don't have a lot of grocery stores or don't have a lot of places where you can choose healthy foods or do you live in an area where you're readily you have that food readily available that's likely going to influence your food choices next advertising another interesting statistic from your book half of the Saturday morning commercials out there are for soda candy and sugary cereals pretty eye opening so we're marketing those things at the children almost getting them hooked and there are some research studies that have looked into this with the food industry and how they do try to hook us at a young age with their advertising convenience a lot of you probably noted convenience this is one of my big factors for why I eat what I eat uh with the times that we're in we're all very busy individuals so trying to limit our time in food preparation and still eat healthy can be a challenge the food industry has developed many many foods that are instant right we just add water to Instant Mac of cheese or Ramen or some of those types of products is that always the healthiest not so much we could probably take a few extra minutes if you will and create a healthier alternative but we do see this trend of convenience being a a big one I I always think to the grocery stores when I think of convenience and how they have pre-cut apples for us pre-cut oranges they cost twice as much but for some IND uals that convenience factor of having it ready for them can be a reason why they choose those Foods uh time goes along with that very closely uh interesting statistic again from your book we spend less than 15 minutes preparing our dinner meals so many times we're not cooking from scratch we're either assembling or we're heating up something in the microwave which isn't necessarily good or bad just an observation that we've seen over the last 20 to 30 years emotions for many individuals and these can be both happy or sad emotions habits uh we are habit oriented creatures uh for some individuals eating larger portions is just a habit or eating popcorn when they're watching a movie or another one that's very common eating very quickly we're ingrained to get through our day and be super efficient and we eat extremely quickly and then it becomes hard to even slow down when we're trying to take a little bit bit longer with the meal that can definitely influence our few choices knowledge we do find that those who are more educated tend to have healthier diets that also goes along with those who make more money so that socioeconomic influence plays very strong role with why we eat what we eat and then the last one there Trends uh these are things that come and go that are popular one week or one year and then not uh keto is kind of going away now that was in the mainstream for the last year gluten-free organic those are some catchphrases there of foods or I'm sorry of potential Trends so those are some influences on our food choices so let's take a look at where are we in America how are we eating so as you look through this slide you're probably not surprised we do find calories and portions are high we're eating more than we we need on a metabolic level and then some of these other characteristics we hear of right we hear that our diets aren't the best I wanted to give you some perspective here rather than just throwing these words at you I wanted to give you some numbers so when it comes to for example sodium the amount that we should be striving for each day is about 2300 milligrams no more than that the average consumer in the United States consumes about 5500 so more than double the amount that we we should be getting in per day added sugars the national goal based on health surveys is about 10% or less of our diet coming from added sugars and we're anywhere from about 13 to 177% as a whole we're low in the key healthy nutrients fiber is one that always blows my mind the recommended intake is about 25 to 38 grams per day most Americans eat about 10 to 12 gram so even though we're getting in a lot of Cal calories we're taking in large portions the types of foods that we're eating aren't in general the healthier ones so the question you might be wondering is why why aren't we doing well with this even we know that diet is a poor risk factor but we're not making these healthier choices and for that answer there's no one answer I'll just refer you back to the previous slide there's so many influences on why we eat what we eat so to really have any lasting change we really need to look at our lives as a whole because there are so many potential influences on what we're consuming so the financial aspect of it the education aspect of it the time aspect of it goodness convenience so on so forth all right so I'd like you to take a second and read through these top causes of death in the United States the figure that I included here is from your textbook and what they've done here is bolded the ones that are directly related to our nutritional intake however I would beg to differ and say that some of these others also have a nutritional element there for example respiratory diseases we know that respiratory system is connected with our immune system with Alzheimer's disease there's a lot of research now suggesting that certain antioxidants or B vitamins can have influence on our immune system or I'm sorry on Alzheimer's disease so that can be something else to consider with influenza and pneumonia same type of thing with the immunity and other conditions that maybe aren't causes of death but are causes of disability so for example osteoporosis arthritis fibromyalgia those are all conditions in the United States that have nutritional elements may not be causing death but can have some nutritional influences in terms of certain elements certain nutrients excuse me can help those conditions whereas other nutrients can hurt those conditions and make them worse all right so I have one more slide I wanted to cover in this presentation and that is over genetics uh this was an interesting section in your book I wish we could spend an entire week or even an entire semester on nutritional genomics because it's such a fascinating area but we'll get one slide here so I'll I'll try to summarize it as best as I can and and still leave you hopefully longing for more information where you can look some of this up on your own so back in the day we had this distinction or this uh discussion is it nature or is it nurture so is it all genetic where we get get what we get our parents had diabetes we're going to get diabetes or is it a matter of nurture how we're raised the influences of others the environmental factors I think we know enough now that all of us would agree it's a combination of these things lifestyle and genetics play a role in influencing the development of a disease what's really interesting though is as we learn more about the human genome we're finding more information about how Nutri can play a key role in how certain genes are expressed or whether they're expressed at all so we might have a genetic predisposition to diabetes however if we take certain steps in our life to decrease the risk we may never get it whereas someone else if they do the opposite and they partake in certain behaviors that aren't healthy for them they may develop it now that's a bit of a simplistic example but you you get the the point there this concept of nutritional genomics this is a really neat area of nutrition that studies the relationship between genes gene expression and nutrients so the nutrients that we're consuming it's very new in the sense of it's been only around about 15 to 20 years and it's it's growing there are a lot of oh Recent research studies that suggest that our nutritional intake can actually be tailored to our DNA I wanted to provide you a few examples here before I I show you something on the Internet so in terms of conditions there are some conditions that are very related to nutrition and then there's some that have just slight correlations with nutrition uh for example some individuals have a predisposition to have a particular Gene expressed that makes them more susceptible to higher blood cholesterol levels so in terms of studying this nutritional genomics we know these things now some folks are more predisposed to having that occur so the the third Point here the genetic testing is developing technology that can identify some of those genes and how they're expressed and what can influence them is the next step so down the road we can have personalized nutrition if uh you come to me and I'm your dietitian there will be technology available that will allow me to personalize elements of your diet to your DNA now other examples let me just to give you some perspective here uh there's been some studies that suggest that a small percentage of women have a variant of a particular Gene that may increase their risk of obesity if they're consuming a higher carbohydrate diet now it's not a large percentage of women but there are some women that fall into that category so it would be great one day to know if someone falls into that category right then we can recommend following a lower in carbohydrate based diet one final example that I'm going to mention to you here is over a particular Gene it's called the mother Gene let me actually get out of my PowerPoint let me pull up the internet here I had it ready for us here you can see the abbreviation mother Gene and I googled it because I wanted to show you just how much nutrition misinformation can come up when you're looking at this stuff so this is just a good old Google so you see a lot of Dooms this is one of the most talked about uh polymorphisms in terms of genetics and what I mean by that is some folks a good majority of folks have a slight deviation in the gene that helps to code for this particular enzyme and as a result some of those individuals are more predisposed to overmethylation which that can cause a lot of harm in the body and as a result to help treat that they need more folate and it's in a particular type of form so this is where genetic testing can help us because we now have the genetics or the testing out there excuse me that can identify whether or not you have a mutation of this particular Gene and if so what variant is it so pretty cool stuff however here's the problem and this is a big problem a lot of this technology is not yet oh fully approved by the FDA there's a lot of companies that have jumped on board who will try and sell you these genetic kits to be able to tell you what to eat based on your DNA it's really uh we're not quite there yet with the accuracy of some of these companies so I just want to caution you with that so let me show you this first one here so I Googled nutrition genomics and you'll come up with a lot of different companies so this one here it looks like they have several different plans that you can purchase and they will then tell you based on your jeans the 100 best foods for you and your needs for 23 particular nutrients and then they'll give you recipes for it I'll go back to my mother Jean here if we click on some of these links some of them might be credible but some of them might be for oh an individual that's going to sell you a supplement of a particular type of folate so this is where you have to be really careful with the stuff the technology is there however not every company is using that technology as appropriately as we would like it to be so I predict in the next 5 to six years we'll have some standardized products out there that one can purchase to really do this however the goal is to have dietitians involved that leads me to the latter part of my presentation for part one or for chapter one excuse me and that is the importance of knowing where to go to find credible nutrition information as well as understanding the role of a registered dietitian when it comes to nutritional service Services uh bottom line there's a lot of misinformation out there so the more we as dietitians can provide information for you as well as the the general public the better all right guys thanks for listening that concludes part two and I look forward to having you join me for part three shortly