My Nutrition Class Thread

[Adonis]

I have been reading these again Dave. Great work, a good refresher for me (so far) and probally lots of new info/science for anyone who is not a fitness nazi

[Manfred_Man]

excellent work, davelacb! like adonis, this is a great refresher... definitely sticky-worthy...
look forward to reading more!

[descarado]

yes, excellent work as usual davelacb!

thanks for the reps, if you hadn't repped me i wouldn't have even known that i achieved big dog status!!! thanks!!

[Doughboy]

I got my nutrition class again tomorrow so Ill add more then.

[Doughboy]

Sorry Its been so long since my last good post, but Ive had a lot of work to do and my nutrition teacher hasnt given us any info that would be good for me to put here. So, Im gonna put some more random nutrition facts about certain things, anyway lemme start now.

[Doughboy]

Dietary Reference Intakes (DRI) for Fiber

Age------------------------------------- g/day Fiber
1-3 years------------------------------------19
4-8 years------------------------------------25
Males
9-13 years-----------------------------------31
14-18 years---------------------------------38
19-50 years---------------------------------38
51+ years------------------------------------30
Females
9-13 years-----------------------------------26
14-18 years----------------------------------26
19-50 years----------------------------------25
51+ years-------------------------------------21
Pregnancy
18 or younger--------------------------------28
18+ years-------------------------------------28
Lactation
18 or younger--------------------------------29
18+ years-------------------------------------29

Next Im gonna put fiber content of fruits, vegetables, breads, cereals, and grains. Gimme a little bit though cause I still got alot of work to do.

[Doughboy]

DIETARY FIBER CONTENT OF FOODS

-------------------------------------------Serving Size----------------------Fiber(grams)

Breads, Cereals, Grains

White bread---------------------------------1 Slice----------------------------0.7
Whole grain bread--------------------------1 Slice----------------------------2.1
100% All bran-------------------------------1/3 cup---------------------------5.1
Corn Flakes----------------------------------1 c--------------------------------0.8
Shredded Wheat----------------------------1 biscuit---------------------------3.1
Oatmeal, cooked----------------------------1 c--------------------------------1.9
Brown rice, cooked-------------------------1/3 c------------------------------1.6
White rice, cooked--------------------------1/3 c------------------------------0.5

Fruit

Apple-----------------------------------------1/2 large--------------------------2
Apricots-----------------------------------------2--------------------------------1.4
Avocado--------------------------------------1/5 med--------------------------3
Banana---------------------------------------1/2 med--------------------------1.5
Blackberries---------------------------------1/2 c------------------------------5.3
Cantaloupe----------------------------------1/4 med----------------------------4
Cherry----------------------------------------1 c---------------------------------3
Dates-------------------------------------------2---------------------------------1.6
Grapes----------------------------------------10---------------------------------0.5
Grapefruit------------------------------------1/2--------------------------------0.5
Honeydew-----------------------------------1/10 med---------------------------4
Kiwi-------------------------------------------2 med------------------------------4
Lemon----------------------------------------1 med------------------------------1
Lime-------------------------------------------1 med-----------------------------2
Melon-----------------------------------------1 c---------------------------------1.5
Nectarine-------------------------------------1-----------------------------------3.3
Orange----------------------------------------1 sm------------------------------2
Peach-----------------------------------------1-----------------------------------1.6
Pear-------------------------------------------1 med-----------------------------2
Pinapple--------------------------------------1/2 c-------------------------------0.8
Plums------------------------------------------3 sm------------------------------1.8
Prunes----------------------------------------2-----------------------------------2.4
Raisins----------------------------------------3 Tbsp----------------------------2
Strawberries---------------------------------1 c---------------------------------3.1
Tangerine------------------------------------1 med-----------------------------3
Watermelon-----------------------------------2 c--------------------------------2

Vegetable

Asparagus------------------------------------5 pc--------------------------------2
Baked beans---------------------------------1/2 c------------------------------9.3
Baked potato-------------------------------1/2 med---------------------------1.9
Beets------------------------------------------1/2 c------------------------------2.1
Bell pepper----------------------------------1 med------------------------------2
Broccoli----------------------------------------1/2 c------------------------------3.5
Cabbage--------------------------------------1/2 c------------------------------2.1
Carrot-----------------------------------------1/2 c------------------------------2.4
Cauliflower-----------------------------------1/2 c------------------------------1.6
Celery------------------------------------------1/2 c-----------------------------1.1
Corn--------------------------------------------1/2 c-----------------------------4.7
Cucumber-----------------------------------1/3 med----------------------------1
Green Beans----------------------------------1/2 c-----------------------------2.1
Green Onion----------------------------------1/4 c------------------------------1
Lettuce----------------------------------------1/2 c------------------------------3.7
Lentils-----------------------------------------1/2 c------------------------------0.8
Mushroom------------------------------------5 med-----------------------------1
Onion------------------------------------------1 med-----------------------------3
Peas--------------------------------------------1/2 c-----------------------------1.4
Radish-----------------------------------------7 med-----------------------------0
Sweet potato---------------------------------1/2 med---------------------------2.1
Tomato-----------------------------------------1 sm-----------------------------1.5
Winter squash--------------------------------1/2 c-----------------------------3.5
Zucchini squash------------------------------1/2 c------------------------------2

[redwing]

Great post dave, thanks for the info.

[Adonis]

Great chart. Fibre is of the upmost importance for bodybuilders

[Doughboy]

We had a quiz in my nutrition class that I got an 87% on I’m kinda mad I’d thought I did better. I also just took my midterm this Tuesday, I guess I will get my grade to that next week. Anyway on with the show…

Fiber Content of Common Foods
--------------------------------------------------------------Fiber(grams)
Navy Beans, cooked, ½ cup------------------------------------9.5
Ready-to eat 100% Bran Cereal, ½ cup ------------------------8.8
Kidney Beans, canned, ½ cup-----------------------------------8.2
Split Peas, cooked, ½ cup---------------------------------------8.1
Lentils, cooked, ½ cup------------------------------------------7.8
Black Beans, cooked, ½ cup------------------------------------7.5
Pinto Beans, cooked, ½ cup------------------------------------7.7
Lima Beans, cooked, ½ cup------------------------------------6.6
Artichoke, globe, cooked, 1 each-------------------------------6.5
White Beans, canned, ½ cup------------------------------------6.3
Chickpeas, cooked, ½ cup--------------------------------------6.2
Great Northern Beans, cooked, ½ cup--------------------------6.2
Cowpeas, cooked, ½ cup----------------------------------------5.6
Soybeans, mature, cooked, ½ cup------------------------------5.2
Ready-to-eat Bran Cereals, various, 1 oz.---------------------2.6--5
Crackers, Rye Wafers, plain, 2 wafers----------------------------5
Sweet potato, baked, w/ peel, 1 med---------------------------4.8
Asian Pear, raw, 1 small-----------------------------------------4.4
Green Peas, cooked, ½ cup--------------------------------------4.4
Whole-Wheat English muffin, 1 each-----------------------------4.4
Pear, raw, 1 small------------------------------------------------4.3
Bulgur, cooked, ½ cup-------------------------------------------4.1
Mixed Vegetables, cooked, ½ cup--------------------------------4
Raspberries, raw, ½ cup------------------------------------------4
Sweet potato, boiled, no peel, 1 med----------------------------3.9
Blackberries, raw, ½ cup-----------------------------------------3.8
Potato, baked, w/ skin, 1 med-----------------------------------3.8
Soybeans, green, cooked, ½ cup---------------------------------3.8
Stewed prunes, ½ cup--------------------------------------------3.8
Figs, dried, ½ cup-------------------------------------------------3.7
Dates, ¼ cup------------------------------------------------------3.6
Oat Bran, raw ¼ cup----------------------------------------------3.6
Pumpkin, canned, ½ cup------------------------------------------3.6
Spinach, frozen, cooked, ½ cup----------------------------------3.5
Ready-to-eat Shredded Wheat Cereals, various, 1 oz.-----------2.8--3.4
Almonds, 1 oz.----------------------------------------------------3.3
Apple with skin, raw, 1 med---------------------------------------3.3
Brussels Sprouts, frozen, cooked, ½ cup-------------------------3.2
Whole-Wheat Spaghetti, cooked, ½ cup--------------------------3.1
Oat Bran muffin, 1 sm----------------------------------------------3
Guava, 1 med------------------------------------------------------3
Pearled Barley, cooked, ½ cup-------------------------------------3
Sauerkraut, canned, solids, and liquids, ½ cup---------------------3
Tomato Paste, ¼ cup---------------------------------------------2.9
Parsnips, chopped, cooked, ½ cup--------------------------------2.8
Turnip Greens, cooked, ½ cup------------------------------------2.5
Collards, cooked, ½ cup------------------------------------------2.7
Okra, frozen, cooked, ½ cup-------------------------------------2.6
Peas, edible-podded, cooked, ½ cup------------------------------2.5

[Doughboy]

Sorry I havent been updating the thread much but I just finished my midterm and I have lots of more schoolwork. But I got an 80% on my nutrition midterm im mad but i was sick and halfway through the test I just wanted to leave. Anyway, I have another paper in another class due so I wont be updating as much but I will try to get at least 1 post on here.

[Doughboy]

Ok Ive been doing a lot for school recently but today in nutrition class we got a handout on Protein, and I know alot of you guys think you know a lot but some of you will be surprised. Ive had a busy day so half now, half later.

PROTEIN
Lets start with the basic definition of protein:

Proteins are chains of amino acids (AA's) classified as:
A single chain of AA's called Primary Protein Structures
Groups of AA chains called Secondary Protein Structures
Clusters of groups of AA chains called Teritary protein Structures
Globs of clusters groups of AA chains called Quartermary Protein Structures

Main function of proteins in the body
---Structural Proteins-tendens, ligaments, bones, soft tissue, hair, nails, skin, and cartilage
---Circulating Proteins-enzymes, hemoglobin, hormones, acid-base balance, red blood cells (blood clotting), white blood cells (immune function)
Main function of dietary proteins
---Dietary proteins provide the essential raw materials (AA's) necessary for building body proteins

Two types of Amino Acids
Essential AA's (9 of them)
Nonessential AA's (11 of them)
I will list the actual AA's if you want me to later

Classification of Dietary Proteins
Animal Protein-Complete-Contains all 9 essential AA's
Plant Protein-Incomplete-lacks 1 or more of the essential AA's
Vegetarians and Vegans have to work much harder to get the 9 essential AA's since vegetarians don't eat meat, and Vegans eat no animal product whatsoever.

Enough of the basic science part lets get into the meaty part.

How Much is Needed?
World Health Organization (WHO) say 10-15% of total calories should come from protein
Dietary Reference Intakes (DRI) Acceptable Range says 10-35% of total calories

The Protein RDA
Note: 2.2 lbs = 1 kg, to convert pounds to kiligrams divide your weight in lbs. by 2.2 (So, if you weighed 180lbs, divide 180 by 2.2 and you get about 82kg.
Age (yrs)------------------RDA (g/kg)
0-1/2----------------------1.52
1/2-1----------------------1.5
1-3------------------------1.1
4-8------------------------0.95
9-13-----------------------0.95
14-18----------------------0.85
19-50----------------------0.8
50+------------------------0.8
Athletes-----------------1.2-1.7

Assuming that most of the people here are 19 and up, reading this chart correctly would say per every kg u weigh you need that 0.8 grams of protein

So, a 20 yr old guy who weighs 82 kg (or 180lbs.) would need about 66 grams of protein if he was sedentary and if he was an athelete or worked out everyday he would need between 98 and 139 grams of protein depending on how much he works out.

Got it, good. If not ASK and I will explain it in more detail dont try and guess what something means just ask me.

This is Part 1 of 2 of what Im gonna be doing on Protein so look out for the other part. Im doing it this way so people can fully understand one part before reading the next. Part 2 will be one of the most relevant posts about protein for this site so look out for that.

[ABN I Man]

Very informative string you have here. Obviously lots of hard work. Thank you so much.

[Adonis]

part 2, where part 2

i cant wait

c'mon dave just make it up if you ahvent been in class yet

Love this thread!

[Killa_Z]

yea dave, stop teasing us with the nutrition info!!! share it out haha

will be waiting

[Doughboy]

Whoo guys are begging for it now YAY, I'll update it 2morrow. I just wish other people would reply except mods and other big contributors, I keep thinking the only ones replying to it know most of the stuff anyway.

[Old_Fart2]

So far you've gotten over 1,100 views. I think some others are reading, just not commenting.

[Hercalees!Hercalees!]

Originally Posted by dadouchebag

Whoo guys are begging for it now YAY, I'll update it 2morrow. I just wish other people would reply except mods and other big contributors, I keep thinking the only ones replying to it know most of the stuff anyway.

I just haven't thought to reply here yet, although I've probably viewed this thread 20 times myself for different pieces of info. Sorry for lurking! Keep it up, awesome & helpful information.

[Doughboy]

I know I said I was gonna split it into 3 parts but after more reading I decided to cut more filler out so now this is part 2 of 2. This is gonna be a long fuckin post so lets get started:

PROTEIN PT. 2

Factors promoting Protein Synthesis which is an Anabolic process that protects our "lean body mass". Note: Diets deficent in any single amino acid will impair protein synthesis.

A. Protein in adequate amounts and of high biologic value: providing all 9 essential AA's in adequate amounts

B. Calories in adequate amounts necessary to support a healthy body weight
-----1.)when calories are too low, body proteins are among the stored source of calories that are metabolized into glucose and needed energy
-----2.)the less calories consumed below maintenance needs, the more dietary protein is needed proportionally in the diet to slow down body protein catabolism

C. Carbohydrate in adequate amounts to be used as the major source of calories for energy purposes, allowing protein to be used as a source of essential AA's needed in building body proteins.

D. Physical Activity in adequate DAILY amounts

Factors affecting dietary and body proteins

A. Heat
B. Acid
C. Alcohol
D. Salts of heavy metals
E. Mechanical

Now to talk about Excess Dietary Protein:

1.) Nurses Health Study found that women who ate more than 95 grams of protein per day were 20% more likely to have a broken wrist over a 12 yr. period
2.) Protein will be converted into fat
3.) Nitrogen waste is sent to the liver & converts nitrogen into urea
4.) Kidneys convert urea into urine using body water
5.) Higher risk of dehydration, especially in physically active people
6.) Increased stress on the liver and kidneys
7.) Incresed risk of kidney diseases
8.) Increased risk of an enlarged fatty liver
9.) Increased risk of osteoprorosis since high protein diets are generally high in phosphorus causing calcium to leave bone and be excreted by kidneys
10.) Increased need for Vitamin B6
11.) Increased risk of obesity since increases generally lead to over consumption of total calories
12.) Increased risk of heart disease since generally high protein diets are also high in fat

Important Note: Just so you guys don't think "Oh, this will never happen to me you would probably have to take hundreds of grams before any of that stuff happens". To let you know those people who say to take double your body weight in lbs of protein (like a 180 lb guy taking 360 grams) you guys are really pushing the limits especially if you do that over a long period of time and you dont drink enough water.

Now lets talk about Protein Deficency

1.) Nurses Health study found that women who ate the least protein (about 68 grams protein per day) were the most likely to have a heart attack or die of heart disease over a 14 yr period
2.) Kwashiokor- associated with adequate calories and lack of protein; but can be experienced when both calories and protein are chronically low
-----A. Leads to liver dysfunction, edema (water retention mostly in the abdomen), skin deterioration, depressed immune system, dry and brittle hair of striated color that easily falls out
-----B. Associated with mold growth on food (aflatoxin)
-----C. May be the first phase of protein/calorie malnutrition
3.) Marasmus- associated with lack of calories and protein
-----A. May be the second phase of protein/calorie malnutrition

Note: Now this may not be as bad for most of you guys cause im sure not many people take that much under but its for damn sure dangerous. So, anyone who is a vegetarian or just doesnt get in enough protein you must change that habit now and for vegetarians you must work even harder to find those foods besides meat with all 9 essential AA's in different veggies, grains and beans etc.

Bottom line recommendations for protien intake

1.) Choose both a variety of animal and plant food protein
2.) Choose mostly "whole" foods instead of highly processed foods (2 big examples being any fast food and most frozen meals) Check fiber content of seleted foods to test for a diet made up of largely unprocessed foods
3.) Choose low fat versions of animal food products
4.) Eat moderate amounts of protein to avoid getting to little or too much protein in the diet

How Much Protein is Needed?

If a person eats:

7 ounces of meat---------X-----7 grams protein/ounce-----= 49 grams protein
2 cups of milk-------------X-----8 grams protein/cup-------=16 grams protein
------------------------------------------------------------65 grams protein

Not including protein from plant sources:
3 grams/ serving grains
2 grams/ serving vegetables
8 grams/ quarter cup beans or lentils, cooked

150 lb person/ 2.2= 68 kg
68 kg X .8 grams/kg = 54 grams protein needed (if he was sedentary)

So, its easy to meet protein needs within the context of a general diet.
PROTEIN SUPPLEMENTS ARE NOT NECESSARY FOR THE NORMAL HEALTHY ADULT!
----------------------------------------------------------------------------------------

My nutrition teacher gave us a recipe of her own for a better way to get in fiber, she actually tried to market it but it doesnt store for longer than a week and she of course didnt wanna add preservatives. Anyway its called Beanut Butter which is like a spread you can put on bread or crackers, I havent tried it yet so I can't say how it is, but if someone is brave enough to try it post your opinion here. Anyway, here is the recipe for it:

Beanut Butter

1/4 cup beans, canned, any kind (pinto, black, cannelini, kidney, soy, navy)
1/4 cup nut butter, any kind (cashews, peanuts, almond, mixed nuts)
Honey or maple syrup, to taste *just to give a little sweetness
Optional: Dash of Cocoa powder, to color spread and add a deeper taste

Blend ingredients well in a food processor and use immediately as a bread or cracker spread

Note:
1. Keep refrigerated
2. Throw out after 3-5 days
3. Make small batches
4. Air forms a crust on the spread so covor and store properly

Well thats it on protein for now, it was alot of work so I better see a name I dont recognize in a reply in this thread, all you guys enjoy.

[Doughboy]

I dropped my English Class because Im transferring to another school and it doesnt carry over and their culinary arts program is a whole lot better. So, now I will have more time to give for this thread YAY! Anybody have any questions or comments about my last long post?