jimtrue.com : school : HS1322 : CH11: Nutrition and Health

Posted by Jim True on November 3, 2009 9:23 PM. Last Updated November 3, 2009 9:23 PM

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CH11: Nutrition and Health

Leading Causes of Death in the US

1. Cardiovascular Disease
• Coronary Heart Disease (CHD)
• Stroke
• High Blood Pressure
2. Cancer
3. Diabetes

Risk Factors for Heart Disease

• Cigarette smoking and exposure to tobacco smoke
• High Blood Cholesterol
• High blood pressure
• Physical Inactivity
• Obesity and overweight
• Diabetes
• Increasing age
• Male
• Family history of premature heart disease

Metabolic Syndrome

• Excessive abnormal obesity
• HIgh blood triglycerides
• Reduced HDL [women 50 mg/dl, male 62 mg/dl]
• Elevated fasting glucose [after fasting for 8 hours, between 77 and 99; after eating, between 77 and 145; randomly 77 and 125]
• Raised blood pressure

What leads to most cardiovascular disease?

• Artherosclerosis - conditions characterized by plaque buildup along artery walls - a silent process
• High blood pressure - [blood pressure: force of blood against the artery walls as the heart pumping the blood]
• Less than 120/80 Normal; 140/90 pre-hypertension; 160/100 stage 1 hypertension; 160+/100+ stage 2 hypertension

Coronary Hearth Disease (CHD)

• CHD - damage to or malfunction of the heart caused by narrowing or blockage of the coronary arteries
• Angina - the pain in the heart area of a result of insufficient blood flow to the heart
• Heart Attack (Myocardial infarction) - blockage or damage so that blood flow doesn't go through the arteries

What Do Your Cholesterol Numbers Mean

• Total Cholesterol (LDL - Low Density Lipoprotein)
• LDL (bad) cholesterol - the main source of cholesterol buildup and blockage in the arteries, less than 100mg/dl desirable, 100-129 normal, 130-159 borderline high, 160+ high risk
• HDL (good) cholesterol - helps keep cholesterol from building up in the arteries; desirable less 200mg/dl, 200-240 borderline high, 240+ high risk
• Triglycerides - another form of fat in your blood, 50mg desirable for women, 60mg desirable for men

How to Lower Cholesterol

• Therapeutic lifestyle changes (TLC): TLC diet, physical activity, weight management
• Drug treatment (along with TLC if needed)

TLC Diet

• Low saturated fat: less than 7% of total kcal
• Low cholesterol: less than 200 mg/day
• Only enough kcal to maintain a desirable weight and avoid weight gain
• If LDL is not lowered enough, the amount of soluble fiber can be increased

Heart Disease Quiz (True/False)

• High blood cholesterol is one of the risk factors for heart disease that you can do something about
• to lower your CH level you must stop eating meat altogether
• Any blood CH below 240mg is desirable for adults
• To lower your blood level you should eat less saturated fat, total fat and CH and lose weight if you are overweight
• Main goal of CH lowering treatment is to lower LDL
• Saturated fats raise your blood cholesterol level more than anything else in your diet - TRUE
• All vegetable oils help lower blood cholesterol levels
• The TLC diet calls for less than 10% of kcal from saturated fat and less than 300 mg of dietary cholesterol
• women don't need to worry about high blood cholesterol and heart disease
• Reading food labels can help you eat the heart healthy way

Stroke

• Damage to brain cells resulting from an interruption of blood flow to the brain
• Most are caused by blockages in the arteries that supply blood to the brain, a few are caused by a ruptured brain artery
• Brain weights 2% of the weight of your total body, 25% of the oxygen and 75% of the glucose

Types of Strokes

• Ischemic strokes - due to lack of oxygen; lower level of oxygen reaches the brain
• Hemorrhagic strokes - rupture or break of blood vessels in the brain causing bleeding in the surrounding tissue of the brain

High Blood Pressure

• Greater than 120/80 (also called hypertension)
• Top number is called systolic pressure (when the heart pumps the blood)
• Bottom number is the diastolic pressure (the resting pressure between beats)

Risk Factors for High Blood Pressure

• Obesity
• Eating too much sodium/salt
• Drinking too much alcohol
• Lack of physical exercise
• Race
• Heredity
• Increasing Age

Lifestyle Modification for High Blood Pressure

• Lose weight if overweight
• Adopt DASH diet (high in potassium, calcium, magnesium)
• Reduce sodium intake to < 2400 mg/day
• Engage in regular aerobic physical activity
• Limit alcohol intake to no more than 2 drinks/day for men and 1/day for women

DASH Diet

• Based on a 2000 calorie a day diet, the DASH diet recommends the following number of servings from the listed food groups
• 6-8 svg of grain and grain products
• 4-5 svg vegetables
• 4-5 svg fruits
• 2-3 svg of low-fat or nonfat dairy products
• 6 oz or less of meat, poultry or fish
• 4-5 svgs of nuts, seeds and legumes per week
• limited intake of fats and sweets

Menu Planning for CVD (Cardio Vascular Disease)

• Decrease or replace salt in recipes by using vegetables, herbs, spices and flavorings
• Offer salt-free seasoning blends and lemon wedges

Caffeine and Health

• Most common sources of caffeine in the diet: coffee, tea, cola, cocoa
• Rapidly absorbed
• Withdrawal symptoms: headache, fatigue, depression, irritability, poor concentration
• No longer considered a diuretic
• Moderate use does not seem to negatively affect heart health: 300mg a day/3 cups a day
• Drink too much caffeine, will lose calcium. 1000-1200mg for men and women

Nutrition and Cancer

• Abnormally reproducing cell mass that jumps from one organ to the next
• Two steps:
1. Initiator, something has to start: cigarette smoking, xrays, certain chemicals, viruses
2. Transformation or Alteration of the cells: damaged genes are repaired or replaced (scenarios are part of the 2nd step)
• Two scenarios: No tumor develops or PROMOTOR (alcohol, fat, estrogen) creates Tumor, leaves tissues for other sites (METASTASIS)

Cancer Facts

• 2nd leading cause of death in the US
• Carcinogens: substance which cause cancer
• Ingredients: cosmetics (after shave, air freshener, baby powder, creams, deodorants, dishwasher liquid soaps, disinfectant sprays, dryer sheets, fabric softener, hair coloring products, hairspray, laundry detergents, lipsticks, makeup in general, mouth wash, nail color and remover, shaving cream, majority of soaps)
• Cancer develops as a result of interactions between internal factors (such as genetics and hormones) and external factors (such as tobacco and environmental)
• Smoking causes the greatest number of cancer cases
• 1/3 of all cancer deaths related to 1) nutrition, 2) overweight/obesity, 3) physical inactivity/sedentary lifestyle
• Metastasis: the process in which cancer is spread from its original site or place to another site; for example: cancer originates in the lungs can spread or metastasize into the liver

Guidelines from the American Cancer Society

• Maintain a healthy weight throughout life: meaning balance kcal intake with physical activity, avoid excessive weight gain as getting older; if currently overweight or obese, try to maintain a healthy weight
• Adopt a physically active lifestyle: engage in at least 30 minutes of moderate to vigorous physical activity. Children & Adolescents: at least 60m/per day
• Eat a healthy diet with an emphasis on plant sources
• Limit alcohol to 2 drink day for men and 1 for women

Menu Planning to Lower Cancer Risk

• Offer lower-fat menu items; offer more plant-based menu items
• Avoid salt-cured, smoked and nitrite-cured foods
• Offer high-fiber foods
• Include lots of fruits and vegetables (especially cruciferous vegetables: cauliflowers, cabbage family, broccoli)
• Offer foods that are good sources of beta-carotene (carrots, cantaloupes, spinach, squash, sweet potatoes and broccoli), and vitamins C (tomatoes, all types of berries, melon, cabbage, potatoes) and E (anti-oxidants: whole grain cereals, spinach, and soybeans) p.287 guide to grilling
• Offer alternatives to alcoholic drinks

Nutrition and Diabetes Mellitus

• Disorder of carbohydrate metabolism characterized by high blood sugar levels and insufficient or inadequate insulin secretion
• Number of people diagnosed with diabetes has almost doubled since 1990 (last 20 years)
• Life expectancy a diabetic person is only 2/3rds of non-diabetic
• People with diabetes are more susceptible to many kinds of infections and deterioration of kidneys, heart, blood vessels, nerves, and vision
• Types
• Type 1 Diabetes: Children and adolescents, in this type insulin injections are required because pancreas doesn't produce insulin. Less than 10% of people with diabetes have type 1
• Type 2 Diabetes: Seen only and usually in obese adults, secretes insulin but tissue is no longer sensitive to the insulin
• Nearly 90% of people with diabetes
• age of onset over 40 in most cases
• Most frequently occurs in overweight individuals
• slow onset of symptoms
• Often improves with weight loss and/or changes in diet and exercise

Treatment of Diabetes

• Individualized diet to:
• maintain blood glucose control
• keep blood levels of fat and cholesterol in normal ranges
• maintain or get body weight within a desirable range
• Sugars are allowed in moderation
• KCaloric Distribution
• Carbohydrates and monounsaturated fats: 60-70%
• Saturated fat: 10% or less
• Hyperglycemia: High Blood Sugar
• Hypoglycemia: low blood sugar

Symptoms of Diabetes

• Thirsty
• Frequent Urination
• Hungry
• Weight loss
• Blurred vision
• Type II: has same symptoms but goes slower than type 1

Exchange Lists for Meal Planning

• Starch, Meat, Vegetable, Fruit, Milk, Other Carb, Fat

Osteoporosis

• Disease characterized by low bone mass
• STructural deterioration of bone tissue
• Fragile bones
• increased susceptibility to fractures of hip, spine and wrist
• Peak bone mass is attained during the early 30's
• Bone is always remodeled
• After early 30's, bone is broken down faster than it is deposited, especially during the 5 years after menopause for women, due to estrogen level decreased
• Best approach is prevention by 1) taking enough calcium, 2) regular exercise, 3) consuming milk for adequate Vitamin D, 4) consuming moderate amounts of alcohol, 5) avoiding smoking
• Risk Factors you cannot change: age, sex or gender, body size, ethnicity, family history
• Risk factors you CAN change: diets in low calcium and low vitamin D, sedentary lifestyle, cigarette smoking, excessive use of alcohol
• Medications: Fosamax, can take once a month
• Bone Density scan

Food Facts: Botanicals and Herbs

• Botanical: plan or plant part valued for its medicinal or therapeutic properties, flavor and/or scent
• Herbs: a category of botanicals
• Regulated by USDA
• MOST Important: Active Ingredients are not known

Hot Topic: biotechnology

• Biotechnology
• Genetic engineering
• Plant applications
• Animal applications
• Regulations
• Pros and Cons

Disclaimer: These are MY notes taken from classroom lectures while I'm in the classroom. While I'm perfectly happy to share my notes with my classmates and I know I take very good notes, you should still make every effort to attend the class and TAKE YOUR OWN NOTES. I will not transcribe everything the instructor says in the classroom, and I will NEVER post pre-exam reviews. My notes will not replace the value of actually attending class and taking your own class notes.I also cannot attest to their accuracy, other than they are what was provided in the lecture; you should not reference my notes as "expert opionion" by any means, and if you notice an error or omission, please do me the favor of e-mailing me with the correction and I will re-post my notes. End of Disclaimer.