PED 127 Chapter 8 Notes

Many people believe they can counteract poor eating habits through exercise. Usually people only worry about their health when they are sick. Nutrition is a part of this concept. Inadequate nutrition can make you tired, more susceptible to disease, and less inclined to exercise.

Fats (lipids) – have the highest energy content of any food (9 calories per gram).

Functions of fat

• promote satiety (feeling of fullness)
• enhances flavor
• transports fat soluble vitamins ADEK
• supplies energy
• protects the abdominal cavity

3 categories of fat

a.    saturated- found in animal fats (beef, pork, cheese, whole milk), and vegetable fats (solid shortenings, coconut oil, palm oil-many store bought cookies are made with palm oil.

b.   polyunsaturated- fats that are converted to saturated fat through a process called hydrogenation (partially hydrogenated vegetable oil found in stores – not healthy).

      these 2 have the low density lipids we have discussed previous.

C. monounsaturated fats are the good fats/oils that have the high density lipids. (page 191 shows the good oils.)

Be concerned with the percentage of calories from food when you look at labels.

(next lab exercise).

*fish oils contain omega 3 fatty acids that lowers blood cholesterol (anchovies, salmon, tuna, whitefish).

Carbohydrates- organic compounds that commonly include starch and sugar. There are 2 kinds.

a.    simple- glucose (that’s how we get our blood sugar tested, by the amount of blood glucose we have in our system).

b.   Complex- compounds broken down in glucose by a process called glycolysis.

Functions of CHO

• serves as the body’s primary source of energy
• manufactures amino acids
• oxidizes fat
• helps form cartilage, bone, tissue
• gives flavor and texture

CHO contains 4 calories per gram and should be 40% of your intake.

Proteins- organic compounds that the body uses for cell structure, body regulation, and energy.

It contains 4 calories per gram and should be 30% of your intake.

Protein contains amino acids that we receive from animal and vegetable products (animal meats contain all the essential aminos, you have to eat a lot of different vegetables, rice, and beans to get all the essential aminos).

Minerals- used as building materials for tissues.

Reference: page 196 of your textbook

Vitamins- Functions:

a.    utilizes and absorbs nutrients

b.   they are components of enzyme systems

c.    essential for normal metabolism

d.   prevents deficiency diseases

Fat soluble vitamins- these are stored in your body, so you are not dependent on these every day  (ADEK)

Water soluble – need these every day, they are not stored.

Free radicals are compounds that cause cancer. Some of the vitamins we take (C, E, beta carotene-converts to vitamin A) are anti oxidant compounds. Anti-oxidant compounds have free radicals that are oxygen free, so they cannot react in our system to cause cancer.

Vitamins cannot counteract the lifetime effects of bad eating habits, and some in high doses can be toxic.

Some vitamin deficiency diseases include:

Anemia- comes from a lack of iron. It produces less oxygen transport within our system, and we feel tired all the time.

Osteoporosis- calcium loss in our system which leads to bone loss.

Phytochemicals- cancer fighters found in broccoli, brussel sprouts, cabbage, kale, red wine, tomatoes.

Water- our most important substance.

Functions:

a.    aids metabolic processes

b.    lubricates joints

c.    cushions the spinal cord

d.    regulates body tempeture

Fiber: also called roughage- the indigestible component of plant food.

Functions:

a.    picks up cholesterol out of the blood

b.   adds bulk to digestive tract-relieves constipation

c.    speeds waste movement through the intestine so bacteria cant form

d.   makes us feel full sooner

e.    lowers incidence of diabetes, where glucose increases the pancreas demand to produce insulin. Also lowers incidence of colon cancer

f.      dilutes carcinogens (cancer causing substances).

Eating breakfast is the best thing you can do to regulate your weight because it revs up your metabolism.

We will look at the sugar content in cereal.

Excessive lipids in blood is called hyperlipidemia.

Cholesterol does have several positive functions but eating saturated fat rises it to dangerous levels.

300 mgs per day, readings should be below 200

Only take in 2 grams of sodium per day. Don’t take salt tablets, just salt your food at meal time. Sodium is essential for cell function.

Refined sugar has no nutritional value (soda)

Artificial sweeteners are unhealthy to the point where they can enhance cancer tumor growth. The sweetener aspartame (found in diet sodas and some yogurts) is found in rat poison.