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AUSTBIO 205 / BIO 107 – NUTRITION

Fall 2013

Course Syllabus

..\BIO205_Nutrition_English_Syllabus_PaulaHamaty.doc

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Chapter 1

Introduction to Nutrition

Nutrition:The study of how your body uses the

food that you eat.

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Nutritional Goals

• Quality intake that allows you to function

at your best and promotes health.

• Quantity of intake that promotes a healthy

body weight.

Nutrients

�A nutrient is a chemical substance in food that helps

maintain the body.

�Some provide energy. All help build cells and tissues,

regulate bodily processes.

�No single food supplies all the nutrients the body

needs to function.

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Role of Nutrition

All processes that the food under goes in

human body:

� Growth

� Energy

� Maintenance

Nutrients

Types of nutrients:

� Micro nutrients (needed in small amounts)

vitamins & minerals

� Macro nutrients (needed in large amounts)

1. Carbohydrates (CHO)

2. Proteins

3. Fat

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• Energy-yielding nutrients (3):

–Carbohydrates (CHO)

– Fats (lipids)

–Proteins

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• Measure energy in kilocalories in U.S.

– What most think of as a “calorie” is really a

kilocalorie

Calories per gram:

Protein 1 Gram = 4 calories (Kcal)

Carbohydrates 1 Gram = 4 calories (Kcal)

Fat 1 Gram = 9 calories (Kcal)

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The three majors aspects of nutrition

• Moderation: avoid too much or too little of any food

• Balance: eat the needed amounts of micro and

macro nutrients according to the body needs

• Variety: eat a number of different food within each

of the food groups

Malnutrition

Poor or bad nutritional status.

Lack ���� Excess

Slim ���� Obese

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Medical Nutrition Therapy (MNT)

•Medical nutrition therapy (MNT) is a therapeutic

approach to treating medical conditions and their

associated symptoms via the use of a specifically tailored

diet.

Staple food : CHO

Dominant portion of a standard diet in a given population

In Lebanon = bread

In China = rice

In Italy = pasta

Good source of energy

Economic

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Vegetarians

Only eat vegetables , fruits, legumes (proteins)

Three types :

1. Vegan = only eat vegetables, fruits, legumes

2. Lacto vegetarian = eat vegetables, fruits,

legumes, and drinks milk

lactose (milk)

3. Ovo lacto vegetarian = eat vegetables, fruits,

legumes, drinks milk and eat eggs.

eggs

Barriers to nutrition

�Religious

�Economic

�Political (forced starvation)

�Physical (allergy)

�Emotional (T.V)

�Ecological (floods)

�Cultural

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Snacking````````````````````````````Grazing

Between meals depend on :

•when to eat

•what to eat!! (Avoid empty

calorie snacks)

•how much!!

Eating all day

Dense food / Empty calorie

� Dense food : rich in nutrients

-Strawberry : Carbohydrates (CHO)

Vitamins (A, C)

Minerals (potassium, Magnesium)

- Lentils : Protein

CHO

Vitamins (K, B1)

Minerals (Iron..)

- Honey : CHO

Vitamins B6, B1, B3, B2, B5

� Empty calorie : no or low nutrientsCalories from solid fats and added sugars in foods and beverages.

They add to total calories, but provide no vitamins or minerals

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Fast food (junk food)

�high in fat

�high in sugar

Look for fast foods that are not junk:

•low kcal

•more dense food

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RECOMMENDATION

related to fast food

• small portions of meat and cheese

• fill yourself with salad

• remove the skin of chicken

• omit or low fat mayonnaise

• Use lemon instead of salad dressing

• avoid sugar based ‘beverage’

• low fat milk

Food Pyramid

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Mypyramid instructions:

1. Physical activity

2. Variety (5 food categories)

3. Moderation (choice of quantities consumed

within every food category)

4. Proportionality (difference in proportion

between the 5 food category)

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My pyramidFood Group Suggested daily serving sizes

Grains

6-11 servings

1 slice bread or 1/2 cup rice, pasta , cooked

cereals

Vegetable

3-5 servings

1 cup vegetable

Fruit

2-4 servings

1 fruit or ½ cup juice

Meat

2-3 servings

½ cup cooked meat

Milk/Dairy

3-4 servings

1 cup milk, or 4 spoons labneh, or 1cup

yoghurt or 42g cheese

Chapter 2

Carbohydrates, Protein, Fat

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Macronutrients

Nutrients that are needed in large amount

���� Carbohydrates : composed of carbon,

hydrogen, oxygen

���� Fat : composed of carbon, hydrogen, oxygen

���� Proteins : composed of carbon, hydrogen,

oxygen + nitrogen

• Sugar : 1g � 4 Kcal

1 teaspoon = 4gr � 16 Kcal

• Alcohol : 1 g � 7 Kcal

(fermented, the body uses it differently)

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Carbohydrates : CHO = Cn H2n On

Plants undergo photosynthesis:

• it draw CO2 (carbon dioxide) from air and

water from soil � carbohydrates + O2

• all carbohydrates come from plant origin

except the only non-plant CHO is Milk (animal

source)

Fat

Fat : is usually coupled in food with proteins from animals or add in cooking flavor.

Liquid (oil) : olive, corn, sunflower =� plants

Solid : lard, butter, eggs……..==> come from animals origin

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Carbohydrates

CHO

� digestion

glucose � absorbed

excess

Liver � glucose

Types of Carbohydrates

�Carbohydrate table

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FibersFiber : is the most complex polysaccharides

To an extent that the body cannot digest it � undigested = not

absorbed

Types of fiber

• Soluble (dissolve in water) = legumes, greens, otameal, citrus

fruits

• Insoluble = skin and seeds of fruits, vegetables and grains. doesn’t

dissolve: whole wheat, brown rice

Why Fiber important ?

• Facilitate the flow of waste outside the body => constipation

• Reduces absorption of nutrients

• Feeling of fullness (weight management)

Functions of CHO ?

1. Energy 1 g � 4 Kcal

2. Sparing the protein for energy (prevent the use of proteins for energy)

Protein : (C, H, O, N) � tissues

� energy

3. Helps using fat efficiently

4. Quick source of energy (sugar)

5. as starch = economical & abondant source of energy

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Excess intake of CHO

( what happens while we eat lots of sugar)

• obesity

• diabetes problems

• dental caries

• high triglyceride

CHO intake 60% of the total Kcal in diet

Recommended dietary allowance (RDA):150g to 300g per day

• <40% of carbohydrates => ketosis (rapid

breakdown of fat and increased acidity in

blood)

• 10 tsp of sugar = 1 can of soda

= 50g carbohydrates

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How to choose a CHO ?

• water content

• sweetness

• density

• ex : potato dry unsweet 15g � 1 cup

sweet potato dry, sweet 15g � ½ cup

• corn : 15g � 1 cup

• pop corn : 15g � 3 cups

• best CHO are vegetables low in sugar and high in water

Non nutritive sweeteners• Saccharin

• Cyclamate

• Acesulfame: 500mg/kg

• Sucralose

• Aspartame: 2000mg/kg

Nutritive sweeteners

• Sugar alcohol: Sorbitol, Xylitol, Mannitol

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Protein :

Amino acids (a.a) : found mostly in meat

animal origin � muscles

But :

• Legumes (CHO) plants that draw nitrogen from air under photosynthesis contain carbon dioxide �protein

• We classified legumes in the same group of meat, cause they contain “proteins” and also eggs, milk, cheese…..

Proteins

• Amino acids (a.a): Building block of proteins

• Protein concentration in muscle � meat �

animal origin

• Legume of plant origin = they can draw

nitrogen from the air, therefore they are rich

in proteins � meat group

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Amino acids

• Two types of amino acids (are 22 a.a in nature)

• Essential a.a (9 essential amino acid) . body can not synthesize � we have to take it from diet.

• Non essential amino acids (13 a.a) : body can synthesize them therefore we don’t need to take them from diet.

Food protein

• Complete protein : has all 9 essential a.a

Ex : meat, egg, milk, fish � animal origin and all complete protein from animal origin are complete

• Incomplete protein : lacks 1 or more of the essential a.a

Ex : plant proteins (peas, grains, beans)

Complementary diet: consume a variety of incomplete protein food to get the 9 essential amino acids

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Functions of proteins

1. Acts as structural component of the body

2. Builds and maintains the body

3. Found in hormones, enzymes, antibodies

digested down to

eat protein -----------------� amino acid � in the liver the a.a are

reassembled into other proteins hormones, enzymes,

antibodies

4. Transports iron, minerals, oxygen (hemoglobin)

5. Maintains fluid balance and acid-base balance

6. source of energy 1g � 4 Kcal

7. Helps blood clot (protein fibers: fibrin)

How much proteins ?

RDA Recommended Dietary allowance for healthy adults:

0,8 g protein / kg body weight

ex : weight 60 kg � 60 x 0,8 = 48 g

1 cup of milk: 8g protein

broiled steak (140g): 40g protein

• take into consideration, always maintain a positive balance or nitrogen balance: nitrogen in = nitrogen out

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Protein content • 1 cup milk…8 grams

• 1 ounce (28g) cheese…7 grams

• 1 ounce meat…7 grams

• 1 egg…6 grams

• ½ cup legumes…7 grams

• 2 tablespoons peanut butter…8 grams

• ¼ cup nuts…6 grams

• ½ cup cooked non-starchy vegetable…2 grams

• 1 serving of grain (1 slice bread, ½ bun, 1 c. dry cereal, 1 small muffin)…3

grams

Cases when you need more protein ?

• Infant need more proteins than teenagers (can go up to 1.5 g/kg)

• Pregnant and lactating women

• Those people need extra proteins. causes : surgery, burns, and fractures

• Elderly � 2 reasons

� gets lots of fractures

� liver can’t no longer reassemble a.a

• Athlete : stress on muscles 1.9g/kg/day or 1.34g/kg/day

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Excess protein ?

• Excess proteins � taking excess nitrogen = a

burden on the kidneys

• Limit ability of using calcium

• Excess proteins � obesity

- Excess fat because they’re coupled together in

food

- Excess fat because they’re stored in our body as

fat

Protein-energy malnutrition (PEM)

• Too little protein: slow down repairing and

immune system

• Severe cases:

- Kwashiorkor: retarded growth, swelling of

abdomen, skin rash, loss of color

- Marasmus: gross underweight, wasting of muscles

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Tip of the day

“Go lean with protein”

Fat :

• Made up of fatty acids

• Coupled to protein or added by cooking

• Fat C,H,O and the carbon atom is always even

number C4 – C28

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Fat

Fat : is usually coupled in food with proteins from animals or added in cooking flavor.

Liquid (oil) : olive, corn, sunflower =� plants

Essential fatty-acids (polyunstaurated): linoleic

Solid : lard, butter, eggs……..==> come from animals origin

Fat energy

• 1g fat ���� 9 kcal

• 1g CHO ���� 4 kcal

• Fat has higher concentration of carbon giving more energy

• Difference between protein, and CHO and fats = presence of nitrogen

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Types of fat

Two type Fat

Plant Animal

Oil Butter, lard, egg, meat

Liquid Solid

All plant oils are

liquid

All animal fats are solid

Unsaturated Saturated

Degree of saturation depend on

Hydrogen

Lacks some hydrogen Full with hydrogen

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Plant fat

• All plant oil are unsaturated

• Except:

Palm oil

Coconut oil

Plant fat

• Mono unsaturated / MUFA (mono

unsaturated fatty acids) � (olive oil, avocado )

� mono are the best (increase HDL)

• Poly unsaturated / PUFA (poly unsaturated

fatty acids) � corn oil, sunflower oil

Omega-3 (fish oil)=> healthy prevent heart

diseases

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MUFA/PUFA

MUFA olive oil PUFA

In refrigerator Viscous Liquid

At room temp Liquid liquid

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Degree of saturation in common foods

Purple: saturated fat

Green: Mono-unsaturated

Orange: Poly-unsaturated

Hydrogenation of fat

• Hydrogenated oils (we added hydrogen)

By hydrogen

• Unsaturated ………………..> saturated

• Plant oil liquid……………….> plant solid (Trans fatty

acids)

Trans fatty acids: higher risk of cardiovascular disease

by raising blood cholesterol level (LDL)

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Functions of fat

1. Energy 1g � 9 kcal

2. Source of essential fatty acid

3. Adds flavor to food

4. Gives a feeling of satiety (fullness)

5. Insulates body temperature

6. Structural component of cell membrane

7. Helps absorption of fat soluble vitamins A, D, E, K

8. Protects body organs

Fat and fat related compounds

• Cholesterol : produced and stored in body (liver) . Important for adrenal and sex hormones.

Only in animal � no cholesterol in plants

Cholesterol is zero Kcal

Disadvantage: cholesterol in blood builds a plaque that clogs arteries=> heart disease risk

• Triglyceride : all fats and oils are composed of triglycerides

It is composed of: glycerol + 3 fatty acids

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Triglyceride

Dietary recommendation

Age Group Total Fat Limits

Children ages 2 to 3 30% to 40% of total

calories

Children and adolescents

ages 4 to 18

25% to 35% of total

calories

Adults, ages 19 and older 20% to 35% of total

calories

No RDA is set for fat!

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• Following food labels from two brands of

lasagne. One is heavy on cheese and ground

beef. The other is a vegetable lasagne made

with moderate amount of cheese. Using the

nutrition facts given, can you tell which is

which? And how did you tell?

Assignment