My Nutrition Class Thread

[illwerral]

My god...that's highly interesting. There's mypyramid.org and mypyramid.gov. The first one I went to seems to be a parody of the real thing. My mistake...

[Doughboy]

Originally Posted by illwerral

My god...that's highly interesting. There's mypyramid.org and mypyramid.gov. The first one I went to seems to be a parody of the real thing. My mistake...

I was wondering why you thought that thing you said earlier

Oh yeah guys I have decided on what to write on next:
VITAMINS
I will be talking about the different vitamins (fat & water soluble) deficencies and toxicity levels for the vitamins as well.

[CleverCynic]

Hi, Was wondering what your take on the federal guidelines for fat and protein are verses how most of us do it to succeed? I mean, the government is pretty generous with fat, moreso than most of us! Also, many of us probably go for way more protein at the expense of carbs... in order to be in the BEST shape possible.

Your thoughts? I just feel that by those standards, progress wouldn't be very quick, and I mean of course a much quicker and still safe rate by most standards.

[Old_Fart2]

I heard something interesting on the news the other day about Vitamin day reducing the risk of breast, colon and prostate cancer. Here's a link to an article on this: Vitamin D can lower cancer risk

[Doughboy]

Originally Posted by CleverCynic

Hi, Was wondering what your take on the federal guidelines for fat and protein are verses how most of us do it to succeed? I mean, the government is pretty generous with fat, moreso than most of us! Also, many of us probably go for way more protein at the expense of carbs... in order to be in the BEST shape possible.

Your thoughts? I just feel that by those standards, progress wouldn't be very quick, and I mean of course a much quicker and still safe rate by most standards.

Follow Federal Standards, just make sure you are reading correct standards. I mean where do you think I get all my information? Alot of nutrition basic I have here have been set from federal guidelines.

[Doughboy]

Vitamins

What are Vitamins?
- Vitamins are micronutrients measured in micrograms or milligrams, made from organic substances found in food.

What do they do?
- Vitamins act as regulators of a variety of chemical reactions in the body
- They do NOT provide energy
- They do NOT CURE illnesses, other than vitamin deficiency diseases
- Supplemental intake is the major cause of excessive intakes of vitamins and can lead to toxicity and/or imbalances of other nutrients

What are the recommended intakes?
- DRI's have been setto help guide adequate and safe intakes for vitamins

What determines how much of a vitamin is available from food?
- Methods of food preparation (raw, cooked or processed)
- The quantity of food eaten
- The amount in the food
- The biologic form the vitamin is in (precursor or active)
- The amount absorbed
- Efficiency of absorption
- Tissue saturation in the body

Types of Vitamins:

Water-Soluble
- Thiamin (B1)
- Riboflavin (B2)
- Niacin (B3)
- Panthothenic Acid (B5)
- Vitamin B6 - Pyridoxine
- Biotin (B7) Folic Acid
- Vitamin B12 - Cobalamin
- Folic Acid
- Vitamin C

Fat Soluble
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K

Phytochemicals - non essential vitamin-like compounds: (Too many to list, if someone wants the list pm me and I will add it here)


WATER SOLUBLE VITAMINS - DRI's of 1997-2001

Thiamin (B1)
Role in the body: Involved in energy metabolism (coenzyme of TPP), nervous system
Sources: Pork, Organ meats, Whole grain breads & cereals, legumes, nuts and seeds
RDA: (for adults) 1.1 - 1.2 mg/day
Deficiency: Beri-Beri, Wernick Korsikoff Syndrome
Overall symptoms of deficiency: anorexia, vomiting, depression, confusion, neurological changes

Riboflavin (B2)
Role in the body: Energy metabolism, helps release energy from carbohydrates, fats and proteins
Sources: Milk, yogurt, cheese, whole grain products, leafy green vegetables
RDA: (for adults) 1.1 - 1.3 mg/day
Deficiency: Ariboflavinosis
Symptoms: Cheilosis (deep fissures <(cuts) in the corners of the mouth and parching of the lips), Glossitis (inflammation of the tounge), Seborrheic dermatitus (including scrotal dermatitus)
Note: If you get migrane headaches it is most likey because you are not getting enough riboflavin.

Niacin
Role in the body: Energy release from carbohydrate, protein and fat; helps with formation of red blood cells
Sources: Meat, poultry, fish, whole grains, dried fruit, leafy green vegetables, legumes, nuts and seeds
RDA: (for adults) 14-16 mg/day; UL 35 mg/day
Toxicity: flushing, tingling, headache, may increase risk for liver damage, may increase uric acid levels
Deficiency: Pellagra (Disease of the 4 D's: Dermatitus, Dementia, Diarrhea, Death)

Vitamin B6 - Pyridoxine
Role in the body: Carbohydrate and protein metabolism, synthesis of hormones, enzymes, neurotransmitters and hemoglobin synthesis
Sources: Meat, poultry, wheat germ, leafy green vegetables, bananas, dried fruits, legumes, sunflower seeds, nuts
RDA: (for adults) 1.3-1.7 mg/day; UL 100 mg/day
Health Benefits: May reduce heart disease risk
Toxicity: Nerve destruction, paralysis
Deficiency: Anemia, neurological problems including depression, headaches, numbness, seizures

Folic Acid
Role in the body: Aids in the formation of hemoglobin in red blood cells, normal cell growth and maintenance, also aids in methionine metabolism
Sources: Dark green leafy vegetables, nuts, legumes, whole grains, orange juice, avocados, beets, broccoli
RDA: (for adults) 400 mcg/day UL 1000 ug/day
Possible Side Effects: Very large doses > 4 mg can mask a vitamin B12 deficiency
Deficiency: pernicious anemia

Panthothenic Acid (B5)
Role in the body: hormone formation and nerve-regualting substances, energy metabolism
Sources: Abundantly found in every food group
DRI: (for adults) 5 mg/day
Deficiency: Alcoholics are most at risk
Possible Side Effects: Diarrhea with large doses

Biotin (B7)
Role in the body: Fatty acid formation, energy metabolism
Sources: Egg yolks, organ meats, oatmeal, soybeans, clams, mushrooms, bananas, peanuts, brewers yeast
DRI: (for adults) 30 mcg/day
Deficiency: occurs in people who consume large amounts of raw egg whites because of 'avidin' in the egg whites are binding to biotin

Vitamin B12 - Cobalamin
Role in the body: Formation of red blood cells, nervous system functioning
Sources: Animal products are the best sources, bacterial production of B12 on some grains, vegetables, and legumes
RDA: (for adults) 2.4 mcg/day
Health Benefits: Lowers heart disease risk, prevent anemia
Deficiency: pernicious anemia

Vitamin C - Ascorbic Acid
Role in the body: Antioxidant. Forms Collagen, aids in iron absorption
Sources: Citrus fruits/juices, berries, peppers, potatoes, kiwi, guava, tomatoes, cabbage
RDA: (for adults) 75 mg/day for women; 90 mg/day for men; add 35 mg/day for smokers; UL 2000 mg/day
Health Benefits: Cancer risk reduction, possible cataract prevention, immune system functioning
Possible Side Effects: Nausea, stomach cramping, diarrhea, vomiting
Deficiency: Scurvy; Symptoms: poor wound healing, bleeding gums, easy bruising, depressed immune function and anemia

FAT SOLUBLE VITAMINS -DRI's of 1997-2001

Vitamin A - Retinol (Active Vitamin A)
Role in the body: Assits in the formation and maintence of healthy skin, hair and mucous membranes; night vision, bone growth, tooth development, reproduction
Sources: Eggs, cheese, liver, milk, fortified margarines
RDA: (for adults) 700-900 mcg RAE (Retinol Activity Equivalents) UL <3000 mcg RAE
Deficiency: Night blindness and blindness, symptoms poor growth dry skin, impared immunity
Minimum Toxic Dose: 5000 mcg
Possible Side Effects: >5000 mcg; nausea, vomiting, appetite loss, weight loss, joint pain, hair loss, liver enlargement, headaches, increased risk of cancer shown in Finnish smokers, birth defects

Vitamin A - Beta-Carotene (Inactive Vitamin A)
Role in the body: Antioxidant, potential cancer risk reducing effect, immune system function
Sources: Dark green, dark yellow and orage vegetables (spinach, carrots, sweet potatoes, and yellow and orange fruits (cantelope, apricots, peaches)
RDA: beta-carotene content of foods is converted to RAE; 3 mcg beta-carotene units = 1 mcg RAE
Toxicity: Relatively non toxic, however, skin can turn yellow or orangish with excessive intake of foods high in beta carotene. The condition disappears as intake is reduced. Much less toxic than active vitamin A (retinol)

Vitamin D - Ergocalciferol (D2) Cholecalciferol (D3)
Role in the body: Aids in the formation and maintenance of bones and teeth; regulates calcium and phosphorus balance with the help of PTH (parathyroid hormone)
Sources: Fortified milk, tuna, salmon, sardines or cod liver oil. Made in skin when exposed to sunlight (best time is around 10 am). Half of our need is from skin production (requiring at least 15 min of sunlight a day and half from dietary intake. So all you goths out there better get that sunlight lol
DRI: Children 5 ug/day; Adults (31-50) 5 ug/day; Adults (51-70) 10 ug/day <----that one is for Old Fart UL 50 ug/day
Deficiency: Osteomalacia in adults; Rickets in children
Toxicity: as little as 4 times the RDA in some people can result in toxicity. It is the MOST toxic of the vitamins and leads to IRREVERSIBLE kidney, heart, and soft tissue damage by causing formation of calcium deposits in the tissues.

Vitamin E - Tocopherol
Role in the body: Antioxidant
Sources: Vegetable oils, nuts seeds, wheat germ, whole grain breads and cereals, green leafy vegetables
RDA: 15 mg/day; UL 1000 mg/day
Health Benefits: Cancer risk reduction, heart disease risk reduction
Possible Side Effects: Large doses may interfere with Vitamin K function and prolong bleeding time leading to increased risk of hemorrhagic stroke


Vitamin K - Quinone
Role in the body: Clotting, bone metabolism
Sources: Green leafy vegetables, cabbage, cauliflower, and plant oils. made by bacteria in the intestines
DRI: 90-120 mcg/day for bone health

[Doughboy]

I just wanted to let everyone know that I finished my Vitamin post. Next up,
Minerals
If anyone has any questions reguarding Vitamins or anything else Ive written, please dont hesistate to ask.

[Doughboy]

Ive been super busy with school and trying to find work, but next Sunday or Monday I will do the Minerals post. Sorry for the long wait.

[corvus8000]

Officially started my nutrition class last week! This thread is already looking to be a good source for study!

[DreamandDay]

Thanks for putting all this in one thread. Keep up the good work.

[Doughboy]

Originally Posted by DreamandDay

Thanks for putting all this in one thread. Keep up the good work.

Thanks for the compliment. As soon as I take this certification test on Saturday, and I don't have to study anymore then Ill have the time to make my minerals post.

[jac]

great thread dough boy.

So am I correct in that I need to consume 1 gram of protein per lb of bodyweight?
This is interesting.

[Doughboy]

Originally Posted by jac

great thread dough boy.

So am I correct in that I need to consume 1 gram of protein per lb of bodyweight?
This is interesting.

Wrong. 1 gram per pound is alot and wouldnt advise unless you were seriously working out and I mean strongman type working out. Not even athletes need that much. Look at this chart.
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

Read these 2 posts on Protein for more info.
http://www.extremefitness.com/forum/...3&postcount=52
http://www.extremefitness.com/forum/...9&postcount=59

[Doughboy]

Minerals

Facts about minerals

What are minerals?
Minerals are micronutrients, made up of inorganic elements found in food.

What do they do?
- Minerals act as structural components of the body tissues
- Minerals act as regulators of chemical reactions in the body
- They DO NOT provide energy
- They are interrelated, so that deficient or excessive intake of one affects the levels and function of others
- Sodium, Chloride, Potassium, Magnesium, Calcium, and Phosphorus are known as electrolytes that regulate fluid balance, nerve conduction, and muscle contraction
- Blood pressure is affected by the amount of sodium, chloride, potassium, and calcium in the diet
- Calcium, phosphorus, and magnesium provide structure to bones and teeth
- Phosphorus and sulfur help to regulate the acid-base balance

What are recommended intakes?
- RDA's have been set to help guide adequate and safe intakes for minerals
- Tolerable upper limits (UL's) are a helpful guide to prevention of toxicity from excessive daily intakes of conventional foods plus dietary supplement sources
- Major Minerals are needed in greater than 100mg/day amounts
- Minor Minerals are needed in less than 20mg/day amounts

Types of minerals
Major
1.) Sodium
2.) Potassium
3.) Chloride
4.) Calcium
5.) Phosphorus
6.) Magnesium
7.) Sulfur
Trace
1.) Iron
2.) Copper
3.) Zinc
4.) Manganese
5.) Selenium
6.) Iodine
7.) Chromium
8.) Fluoride
9.) Molybdenum
10.) Boron
11.) Arsenic
12.) Nickel
13.) Silicon

Common Mineral Interactions

Opposing (Antagonists):
- Calcium to zinc, iron and vitamin k
- Protein and Calcium
- Phosphorus and Calcium
- Copper to zinc, iron, manganese, and molybdenum

Binding (Chelating):
- Fiber and minerals
- Phytates (from grains) and calcium
- Fat and calcium
- Phytates (from grains) and zinc
- Oxalates (from green leafy vegetables and legumes) to calcium
- Tannins (in tea and coffee), phytates, oxalates and fiber to non-heme iron (from plant foods)

Enhancing (Protagonist):
- Vitamin D helps absorb Calcium
- Vitamin C helps absorb Calcium
- Lactose helps absorb Calcium
- Vitamin C helps absorb Iron
- Phytates helps absorb Copper
- Vitamin E helps absorb Selenium

Factors that affect bone mass:

Negative Factors
- Smoking
- Alcohol Consumption
Positive Factors
- Exercise
- Diet

I'll finish my update on Minerals soon

[Doughboy]

Minerals

Kinda in a mad mood and didnt feel like typing so I scanned the note pages I was gonna type out anyway

These first 2 pics talk about Major minerals



The last 2 are about trace minerals


Ill be back soon with my next topic and my last topic of this entire thread CARBOHYDRATES

[wil]

AWSOME THREAD!!! Sorry I haven't posted before. I have been soaking it all in.

[Doughboy]

UPDATE WILL BE TOMORROW GUYS!

Sorry for the wait.

[Doughboy]

OK I only have 2 updates left
Tonight Im doing Alcohol and the top 20 fiber foods
On my last update Im doing carbohydrates.

Before I do my alcohol post tonight I scanned this sheet I got from class about whole grains for you guys to check out till my alcohol post. These sheets are from the cereal makers Kashi. I heard they have good stuff, although I never tried it. The first sheet is all about whole grains and the second talks about their cereal as well as whole grain information.

[Doughboy]

The Top 20 Fiber Foods

1. Dried beans, peas, and other legumes
Includes baked beans, kidney beans, split peas, dried limas, garbanzos (chick peas) pinto beans and black beans

2. Bran cereals
Topping this list are bran buds and all-bran, but 100% bran, raisin bran, most and cracklin bran are also excellent sources

3. Fresh or frozen lima beans, both fordhook and baby limas

4. Fresh or frozen green peas

5. Dried fruit, topped by figs, apricots and dates

6. Raspberries, blackberries and strawberries

7. Sweet corn, on cob or kernels

8. Whole wheat and other whole grain cereal products
Rye, oats, buckwheat and stone ground cornmeal are all high in fiber. Bread, pastas, pizzas, pancakes and muffins made with whole grain flour.

9. Broccoli

10. Baked potato with the skin
The skin when crisp is the best part for fiber. mashed and boiled potatoes are good too, but not french fries which have alot of fat

11. Green snap peas, pole beans, and broad beans

12. Plums, pears and apples
The skin is edible and are all high in pectin

13. Raisins and prunes
Not as high on the list as other dried fruits but very valuable

14. Greens
Including spinach, beet greens, kale, collards, swiss chard and turnip greens

15. Nuts
Especially almonds, brazil nuts, peanuts and walnuts (watch how much u eat because of their fat content)

16. Cherries

17. Bananas

18. Carrots

19. Coconut
Dried or fresh, but both are high in fat content (dont get scared)

20. Brussels Sprouts


Next update Alcohol

[Doughboy]

Sorry i been busy 4got about the alcohol post
I will do it 2morrow if not someone pm me and remind me