NDT LEC

WHO 1946 DEFINITION OF HEALTH

- a state of complete physical, mental and social well-being and not merely the absence of disease
and infirmity.
- Rene Dubos Biologist and philosopher described health as a quality of life involving social,
emotional, mental, spiritual, and biologic fitness on the part of the individual which results to
adaptation to the environment.

Physical Health- The efficiency of the body to function appropriately, to maintain immunity to the
disease, and to meet daily energy requirements.

Intellectual Health- The use of intellectual abilities to learn and to adapt to the changes of one's
environment.

Emotional health- The capacity to easily express and suppress emotion appropriately.

Social Health- The ability to interact with people in an acceptable manner and sustain
relationship with family members, friends, and colleagues.

Spiritual Health- The cultural belief that give purpose to human existence, found through faith in
the teachings of organized religion, in an understanding of nature and sciences, or in an
acceptance of the humanistic view of life.

Environmental Health- The external factors that affects our health and well-being including the
physical context within which our lives and works as affected by determinants of ethnicity,
education, income, and occupation, and extending to the larger environment of safeguarding
natural resources to reduce exposure to prevent hazards.

ROLE OF NUTRITION

Physical Health depend on the quantity and quality of nutrients available in body. The human
body, from skeletal bones to minute number of hormones, is composed of nutrients in various
combinations.

Intellectual Health- relies on a well-functioning brain and CNS. Nutritional balance can affect
intellectual health, as occurs with IDA.
Emotional Health- maybe affected by poor eating habits resulting in hypoglycemia, which occurs
to anyone who gets hungry. When the body's need for food is ignored feelings of anxiety and
confusion and trembling may occur.

Social Health- situations often center on food related occasions, ranging from holiday feast to
everyday meals. Nutritional status is sometimes affected by the quality of our relationships with
our family and friends.

Spiritual Health- often has ties to food. Several religions prohibit the consumptions of specific
foods. Islam and Judaism-forbids consumption of pork. 7th day Adventist- follows the ovo-lacto
vegetarian diet (plant foods and dairy products consumption). In India cows are sacred, not to be
eaten but source of sustenance (Milk, fuel-burning feces, power as work animal, fertilizer-manure)

Environmental Health- includes access to proper and appropriate meal preparation facilities,
knowledge about preparation, financial and physical access to food stores within one's
community.

IN CONCLUSION

 Wellness is a lifestyle pattern (patterns of behavior) that enhances our level of health.
 It occurs through the development of each of the six dimensions of health.

HEALTH PROMOTION

Consists of strategies used to raise the level of the health of individuals, families, and communities.

In community and occupational health settings, health promotion strategy implemented by nurses
often focuses on lifestyle changes that will lead on new, positive behaviors. Development of
positive behaviors depends on knowledge, techniques, and community support.

LITERACY VS. HEALTH

Health literacy- it is the ability to use health information to make appropriate health decisions.

 Limited literacy skills often equate with even more limited health literacy.

 Health literacy affects patient care in many ways like simple filling of information on
medical record, difficulty explaining signs and symptoms etc. Health literacy allows for
education to be most effective, resulting in behavioral changes.

 Changing or maintaining our pattern of health behavior - are therefore our lifestyle- is the
key of achieving wellness.

 Modifying behaviors means changing lifestyle. Patterns of behavior affecting the food we
choose to eat constitute our nutritional lifestyle. Everyone has its own nutritional lifestyle.

As health care professional, we need to be concerned with our own nutritional pattern as well as
those of our clients. Enhancing own nutritional health provides the stamina and well-being to
perform rigorous demands for the nursing practice.

NUTRITION

The study of nutrients in food, how the body uses them, and the relationship between diet, health,
and disease.
 WHY NUTRITION IS IMPORTANT?

A healthy diet throughout life promotes healthy pregnancy outcomes, supports normal growth,
development, and aging, helps to maintain a healthy body weight, and reduces the risk of chronic
disease leading to overall health and well-being.

NUTRIENT CATEGORIES

 Macronutrients are nutrients that provide calories or energy and are required in large
amounts to maintain body functions and carry out the activities of daily life.

Carbohydrates= 4 kcal/gram
Protein= 4 kcal/gram
Lipid or fats = 9 kcal/gram

 Micronutrients refers to vitamins and minerals, which can be divided into microminerals,
trace minerals and water and fat-soluble vitamins.

VIDEO CONCEPTS:

HEALTHY EATING MEANS COMPLETE AND BALANCED DIET!!!

Nutrients are absorbed in the stomach and later, will be distributed all throughout the body with
the help of circulatory system.

Need to weigh the nutrients that the food gives.

1. Carbohydrates- Glucides
2. Fats- Lipids
3. Proteins
4. Water
5. Vitamins and mineral salts

1. Carbohydrates- are nutrients that provide our body with energy, so we can exercise or play. But
not all carbohydrates are healthy!

Healthy Carbohydrates
Bread, Rice, Pasta - Good high carbs/high glucides

Unhealthy Carbohydrates
Cakes, Cupcakes, Sweets

-Found primarily in plants

-Convenient and naturally source for calories in people throughout the world
-Are organic compounds consist of carbon, hydrogen, and oxygen
-This compound is composed of simple carbohydrates such as glucose and sucrose and complex
carbohydrates which composed of starch and dietary fibers.
-Each type of carbohydrates serves a distinct role in the body.
-Serving as an energy source, carbohydrates are also used in sweetening agents. These are found
naturally in foods such as in fruits accompanied by essential nutrients. The sweetness makes
eating nutrients dense food even more enjoyable. The energy value of carbohydrates was
discovered in 1844.
-According to Dolan and Adam Smith in 1978, recognition that increasing consumption of
carbohydrates from grains, vegetables and fruits provides preventative health benefits in more
visit.
-Increase level of complex carbohydrates particularly dietary fiber appear to reduce the risk factor
associated with chronic diet-related disorders such as heart disease. diabetes and some cancers.
-The dietary reference intake or DRI for carbohydrates is 130 grams for day for adult between 19
to 30 years of age. And the acceptable macronutrient distribution range for AMDR for
carbohydrates is 45 to 65 kcal for day as primarily complex carbohydrates. This advice is reflected
in the nutrition guide, my plate.
-Considering carbohydrates thru health dimension provides perspective of their role in wellness.
The physical health dimension depends on our ability to provide our bodies with enough
carbohydrates, kilocalories for energy and enough complex carbohydrates and fiber consumption
for optimum body functioning.
-Issues related to the role of carbohydrates are often in headlines. Our ability to process research
findings and make decisions about our food choices reflect our level of intellectual or reasoning in
health dimension.
-For example, some of us may depend on health ability to distinguish hypoglycemia,
-Social health dimension could also be tested.
-Social groups can support changes or make changes difficult to achieve.
-The spiritual health dimension has ties to carbohydrates because several religious followers
viewed bread a carbohydrate as a stock of life.
-The environmental health dimension may also affect availability sources of carbohydrates.
Economy line. Rice.
-It provides energy, fiber and naturally occurring sweeteners. Energy is the only real nutrient
function of carbohydrates.
-Our body with right amount of carbohydrates for kilocalories
- Carbohydrates supplies energy in the most efficient form for use of body.
-If enough carbohydrates is provided to meet the energy needs of the body, protein can be less
spared or saved to use for specific protein function. This service of carbohydrates is called Protein
Sparing Effect. Intermittent carbohydrates/diet.
-Di kumakain kasi nakastored yun.
-Genetically fat, low fat diet.
-When adequate amount of carbohydrates is available, both carbohydrates and small amount of
fats are used for energy.
-When there are not enough carbohydrates available, fats is the one to metabolize. Resulting in the
formation of ketones and intermediate product of fat metabolism.
-Body without stress easily dispose level of ketones, however work sa stress or disease or diabetes
mellitus which can develop into diabetic ketoacidosis kung di control yung hormonal imbalance
between insulin magkakaron ng DK.
-Carbohydrates. NO.1 ENERGY GIVING FOOD.
-Hindi dapat no cb diet. Kahit konti dapat pwede.

Learn about macronutrients and micronutrients

 We use measurements of macronutrients in different foods to describe how many calories
they provide while we use measurements of micronutrients to describe levels of vitamins
and minerals found in each food remove
 Both macros and micronutrients to keep our bodies running since together they supply us
with energy help with production of hormones, nourish our tissues and organs, helps
produce enzymes and carry out processes responsible for repairment growth and
development
 What are macronutrients? They are energy providing chemicals or substances required in
relatively large amounts by living organisms.
 There are three primary macronutrients center found in all types of foods fats, proteins and
carbohydrates we cannot live without all three of these macro nutrients they are needed
for everything from growth and development to sustaining circulation and providing the
brain with enough energy for cognitive functioning
 Why we need proteins? They are made of amino acids commonly called the building blocks
of the body there are nine amino acids that are considered essential for health which we
must obtain from our diets since our bodies cannot make them on their own. Some of the
roles that amino acids or proteins have include helping to form and maintain muscle mass,
providing energy for our cells and brain, helping store away energy for later use that stores
making your heartbeat and helping build the foundation of vital organs including your
heart lungs and even your DNA and supporting growth and development.
 These are histidine, isoleucine, leucine, lysine, methionine, phenylalanine,
threonine, tryptophan and valine. (essentials). Unlike nonessential amino acids, essential
amino acids can’t be made by your body and must be obtained through your diet. The best
sources of essential amino acids are animal proteins like meat, eggs and poultry.
 Why we need carbohydrates? the body breaks down various carbohydrate foods whether
simple or complex into glucose which is used easily for energy or saved away in muscles
and fat stores for later use carbon other bodies preferred number one energy source
however they aren't the only macronutrient that supplies energy to cells This is why it's
possible to follow a low carb diet and still have enough energy endurance and muscular
strength.
 Why we need fats? Fats don't make you fat they're another source of energy for the body
and important for controlling your appetite. In fact, fats are a totally essential part of the
diet and capable of helping with weight management and disease prevention. Healthy fats
in your diet have the roles of protecting your vital organs, regulating hormone production
including reproductive hormones like estrogen and testosterone, helping regulate your
body temperature, allowing for proper absorption of fat-soluble vitamins providing your
brain with fuel and so much more micronutrients.
 What are micronutrients? These are various types of chemicals that are found in trace
amounts in the foods. We eat micronutrients can be classified in two main categories
vitamins and minerals micronutrients are essential because they protect our bodies from
disease, slow the aging process, and help every system in our bodies work properly. The
long list of micronutrients functions can range from supporting metabolism to fighting free
radicals and promoting overall health
 Why we need vitamins? These are organic micronutrients which can be broken down by air
heat and acid. Researchers have classified 13 different types of vitamins all of which have
their own important roles in the body including protecting against oxidative stress, slowing
the aging process, and preventing cancer.
 Why we need minerals? This is any inorganic substances that occur in nature. Minerals are
key micronutrients in soil and water which are passed into the foods that we eat. Minerals
play a big role in bone development, brain health cellular function, and metabolism. We
need at least 18 different types of minerals to function properly.

 About the flavors for life health carbohydrates include both simple sugars which are little
ring-shaped molecules made of carbon hydrogen and oxygen either alone or in pairs as
well as more complex carbohydrates which are formed when these rings linked up
together to make long chains carbohydrates.
 Provide us with calories or energy and simple sugars in particular play a lot of roles in our
diet. They sweetened lemonade balance out in acidic miso soup fuel yeast in rising dough in
alcohol and help preserve jams and jellies now.
 Sugars are found naturally in plants like fruits vegetables and grains as well as animal
products like milk and cheese. Added sugars are the sugars that get added to foods like
cereals catch up energy bars and even salad dressings to be clear even if the sugar being
added comes from a natural source like sugar cane or honey it's still considered an added
sugar in fact a variety of ingredients listed on food labels might be sources of added sugars
some of which you're probably familiar with.
 Sugar actually refers to a family of molecules called saccharides monosaccharide where
mono means one so one sugar molecule. disaccharides where di means 2SO2 sugar
molecules linked together oligosaccharides where oligo means a few so it's 3 to 9 sugar
molecules like together and polysaccharide it's where poly means many so it's 10 or more
sugar molecules linked together
 Glucose is the most important member of the sugar family and it's a monosaccharide it's
one of the main sources of calories for the body and is able to cross the blood brain
barrier and nourish the brain.
 Another monosaccharide is fructose which is commonly found in honey fruits and
vegetables
 Monosaccharide galactose known as milk sugar it's known as milk sugar because it's only
found in nature when it links with glucose to form lactose a disaccharide found in the milk
of mammals which includes cow milk as well as human breast milk
(galactose+glucose=lactose) (fructose+glucose=sucrose) (2glucose=maltose)
 Sucrose or table sugar is another disaccharide and it's formed when fructose links up
with glucose sucrose is found in various fruits and vegetables with sugar cane and sugar
beets having the highest quantities
 Maltose is another disaccharide and this one is 2 glucose molecules linked together and is
found in molasses which can be used as a substrate to ferment beer
 Sugars like fructose for example are most always found in combination with other sugars
and the combinations can be different even in seemingly similar foods for example in honey
50% of the sugar is fructose 44% is glucose 4% is galactose and 2% is maltose where is in
Maple syrup less than 1% of the sugar is fructose 3% is glucose and 96% is sucrose so
simple sugars whether they're natural or added are mixtures of monosaccharides or
disaccharides
 There are the complex carbohydrates they are oligosaccharides like galacto-
oligosaccharides which are short chains of galactose molecules like those found in
soybeans then there are polysaccharides which are even larger chains with branches and
are the most abundant type of carbohydrates found in food starches are polysaccharides
with molecular bonds between sugar molecules that human intestinal enzymes breakdown
and starches aren't important source of calories and can be found in foods like rice
potatoes wheat and maize start just don't taste sweet like simple sugars because they don't
activate the taste buds in the same way and there are also dietary fibers which are
carbohydrates that intestinal enzymes can't breakdown until the body can't digest them
 now there are many different types of dietary fibers and they're not all the same when it
comes to their structure or impact on health fibers leclere bevmo's that are resistant to
human intestinal enzymes, so they passed through the small intestine undigested get
broken down a bit by bacteria in the large intestine and ultimately end up as bulk matter in
the stool
 Fibers are critical because they can slow down the rate of absorption of simple sugars like
glucose in the small intestine which can help maintain healthy blood glucose levels they
also increase stool weight which helps prevent Constipation and fibers like beta glucan are
also good for heart health
 Monosaccharides linked together through glycosidic bonding which is when an OH group
from the carbon on one monosaccharide binds with the hydrogen from the carbon of
another monosaccharide together this forms an H2O or a water molecule which goes away
in the case of maltose that leaves an A14 glycosidic bond which is a bond between carbon
number one of one glucose monosaccharide and carbon number four of the other glucose
monosaccharide
 Alpha refers to the fact that the molecules are lined up next to each other lactose on the
other hand has a beta 14 glycosidic bond meaning that carbon one of galactose and carbon
four of glucose are bonded but this time the molecules are stacked with one higher than the
other
 Sucrose has an A12 glycosidic bond meaning that carbon one of glucose and carbon two of
fructose are bonded now when you eat something like a piece of onion bread enzymes start
breaking down the disaccharides oligosaccharides and Poly saccharides into
monosaccharides so they can be absorbed different enzymes help to breakdown different
linkages for example amylase breakdown large polysaccharides like starch into smaller
units whereas lactase sucrase and maltase breakdown lactose sucrose and maltose into
their monosaccharides the individual monosaccharides that result from the digestion of
larger carbohydrate molecules glucose fructose and galactose crossed the gut lining and get
into the bloodstream to get used by the body.
 When glucose levels in the blood increase after eating the pancreas releases the hormone
insulin and this helps move glucose into all cells for energy insulin help stimulate the liver
to store glucose as glycogen in a process called glycogenesis which is when some of the
glucose molecules get linked together with A14 and A16 city counts the former
polysaccharide called glycogen insulin also promotes fat protein synthesis not
metabolism of dollars has an initial step wherein enzyme in the liver converts galactose
into glucose it basically flips the orientation of the oh wait through the 4th carbon just like
that galactose can become just another glucose molecule in the liver just though is handled
a bit differently by the liver fructose has a total of 6 carbons and most of it's broken down
into 2-3 carbon molecules and sent into glycolysis to help generate energy when energy is
needed all three monosaccharides are metabolised through glycolysis the citric acid cycle
and oxidative phosphorylation ultimately all digestible carbohydrates regardless of
whether they come from sugars in honey or from starches in baked potatoes are broken
down into their component monosaccharides for immediate energy use or stored away for
a rainy day depending on what the body needs the national academies of sciences
engineering and medicine recommended that a healthy diet contain 45 to 65% of its
calories from carbohydrates
Wait and activity level for example let's take this slightly active 40 year old woman who's 5 foot
nine inches and 160 pounds with a BMI of 23.6 and requires a 2000 calorie diet and let's say she
wants to aim for 55% of her calories from carbohydrates so that's 55% of 2000 or 1100 calories
and there are different types of carbohydrates first there's fiber the general recommendation is to
get 28 grams of fiber in a 2000 calorie diet with roughly 022 calories per gram of fiber that's about
56 calories or about 3% of our total calories next there's sugars both the kind that are added to
foods and those naturally found in Whole Foods there are few formal recommendations for total
or natural sugar intake however updated Canadian nutrition labels are based on a daily value of
100 grams or 400 calories from total sugars which is 20% of a 2000 calorie diet when it comes to
added sugars both the World Health Organization and EU S dairy die guidelines recommend that
they make up fewer than 10% of total calories just like her goal for total carbohydrates she's
aiming for the mid-range of the added sugars recommendation which would be 100 calories or 5%
of our total calories using this approach the remainder of our total sugar calories 300 calories or
75 grams would come from the sugars found in fruits vegetables dairy and grains this would be
15% of our total calories and that leaves 640 calories or 160 grams from starches or 32% of our
total calories to reach her carbohydrate intake goal now eating a healthy diet means choosing
foods that are as nutrient rich as possible and foods that contain fiber starch and natural sugars
like fruits and vegetables tend to be richer in nutrients than those with added sugars having said
that processed and packaged foods are a part of most people's diets so carefully reading nutrition
labels can help you compare foods and choose more nutrient rich options generally speaking
picking foods and beverages that are higher in nutrients like fiber and lower in added sugars is
best alright as a quick recap there are various types of carbohydrates simple sugars are
monosaccharides and disaccharides that the body can readily absorb starches are polysaccharide
that take longer to absorb and fibers are polysaccharide that the body can only partially absorbed
with the help of gut bacteria ultimately a healthy diet includes all types of carbohydrates coming
from a variety of sources like fruits vegetables dairy and grains it can include added sugars too
with the World Health Organization and the US dietary guidelines recommending that added
sugars make up less than 10% of your overall calories

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2. Fats- are nutrients that provide us with energy and help with vitamin absorption; that's why
they are essential for our body.

Fats
Healthy fats na plant based foods such as grains, olive oil, avocado high fat foods

Meat, pretzels and butter. less healthy fats

-Since 1970, consumption of fats gained negative reputation as a possible source of diet related
disorders and a factor in the increase waist lines of americans. Fat is necessary to health.
Individual preference for fat is developed in either infancy or early childhood innate preference
for sweet taste are observed at birth.
-Thus, children learns to prefer taste flavor and texture than are associated with foods that are
rich in fats, sweets or both.
-Cereals kapag baby. Na matamis. Na may patatas or banana or carrots, kalabasa.
-Inclination sa sweets
-Nonetheless, reducing fat consumption takes time and effort perhaps because of food selection
habit symbolic meaning associated with certain fruit and sensory value of fat in the food.
-Physical health is maintained by consuming dietary fats that are necessary for essential fatty
acids for us to be able to have the energy and for fat soluble vitamins for our body to be able to
sustain the needed energy used for the whole day.
-Excessive consumption of fats lead to obesity and diet related diseases.
-Intellecutal health dimension, encompasses the skills necessary to access the type of the dietary
fat modification most appropriate for our client and our own families
-Emotional health dimension- our expression or idea in regards to eating fats are dependent on
how we view or how we choose to view fats. Is it harmful or not harmful. May emotional effect. It
affects the way we eat.
-Social dimension- Pag pasko, bday, new year, bida yan lagi lechon, cakes sa mga okasyon. Puro
laman or karne. We choose to have that in a social gathering.
-Fat actually refers to the chemical group called lipid.
-Lipid are divided into 3 classification. Fats or triglyceride, and the fat relates substances
phospolipids and sterols.
-Triglycerides are the largest type of lipids. It may be in the form of fat. Somewhat solid.
Approximately 95% of lipid in the food and in our body are in triglyceride form of fat.
-Phospholipids also known as phosphatides, are a class of lipids whose molecule has a hydrophilic
"head" containing a phosphate group, and two hydrophobic tails.
-Cholesterol is the best knows sterol and all are organic composed of carbon, hydrogen and
oxygen and cannot be dissolved in water.

It contributed the taste in texture of foods like the smoothness of guacamole and the flakiness of a
croissant vents are also a major source of energy and a critical component of cells and tissues and
they also help absorb essential vitamins and can be converted into other molecules like
prostaglandins which helps cells communicate with each other facts about 3 carbon backbone
called glycerol as well as fatty acid chains the we didn't know each group from the glycerol
molecule binds to hydrogen from the fatty acid and H2O or water molecule gets released and the
two molecules link up if this happens once the results is a monoglyceride if it happens twice it's a
diglyceride and three times makes a triglyceride now there are various types of fatty acid chains
and one way to categorize them is by their length in other words how many carbons they have
short chain fatty acids have two to five carbons medium chain fatty acids have 6 to 12 carbons and
long chain fatty acids have 13 or more carbons daddy acid chains are also categorized by the
bonds connecting the carbons in the chain a single bond is just one bond between the carbon
atoms and when a fatty acid chain has only single bonds it's called a saturated fatty acid because it
has many hydrogen atoms as possible or it's saturated with them triglycerides with saturated fatty
acids are nice and straight so they packed together really well and as a result they're usually solid
at room temperature and the longer the saturated fatty acid chain the more likely it will be solid at
room temperature carbon can also have double bonds between them though and wouldn't fatty
acid has one or more double bonds it's called an unsaturated fatty acid because it's not saturated
with hydrogen atoms for every double bond there are two fewer hydrogen atoms also a double
bond causes a kink in the molecule so the triglycerides don't pack together as nicely as saturated
fats as a result unsaturated fats are usually liquid at room temperature unsaturated fatty acids can
be further classified according to the number of their double bonds monounsaturated fatty acids
are on saturated fatty acids with just one double bond polyunsaturated fatty acids have two or
more double bonds also they can be classified according to their location as well since all these
hydrogens can get kind of crazy looking will just take him away for now so another name for the
methyl end is the Omega end and then we can count the number of carbons until the first double
bond since this one is 3 it would be an omega-3 fatty acid it's a double bottom is 6 carbons from
the end it's an Omega 6 and if it's nine carbons from the end it's called Omega 9 now to make
things even easier when looking at these molecules I'm just going to show the bonds alright so
mega threes are usually polyunsaturated fatty acids and include alpha linolenic acid orrala
icosapent enoic acid or EPA and OK so exit enoic acid or dij EPA and DHAR marine sources of
Omega threes they're previous by micro algy and end up in the tissues of fish like anchovies
mackerel salmon and sardines Ellie is found in plants like flax seed walnuts and canola and
soybean oils our bodies can convert LA into EPA and J but it's an inefficient process that yields
only small quantities and that's why dietary recommendations include foods that have EPA and
DHA Omega six fatty acids are also usually polyunsaturated and include linoleic acid in
arachidonic acid little like acid is found in oils like safflower corn and soybean oils rock adonic
acid is found in animal sources like fish meat and eggs our bodies can convert linoleic acid
interacted on IC acid but once again the process is inefficient because Alain little lake acid can only
be obtained in the diet they're considered ascential fatty acids well make a nine fatty acids are
typically monounsaturated fatty acids and an example would be oleic acid and these can be made
by the human body foods like canola and olive oil as well as almonds contain Omega 9 now
looking at the double bond of this unsaturated fatty acid like most unsaturated fats it's got a cyst
configuration in assist configuration the two functional groups are on the same side of the double
bonded carbons now when this happens the fatty acid chain naturally bends a molecule that bends
does not packed tightly together so it's a lot more fluid think about cooking oils which are liquid at
room temperature some fats are in a trans configuration now in a trans configuration the
functional groups are on opposite sides of the double bonded carbons and this keeps the chain
more straight and easier to pack trans fats results from a process called partial hydrogenation in
just plain old hydrogenation hydrogens are added to sys fats to get rid of all of the double bonds so
let's say you've got this triglyceride and it has a total of two double bonds so in this case we'd add
four hydrogens 2 for each double bond that turns the unsaturated fatty acids with sis double
bonds into saturated fatty acids partial hydrogenation on the other hand refers to adding
hydrogens to most but not all double bonds so let's say now that we add just two hydrogens when
this happens some double bonds can be turned into single bonds by the hydrogens but then they
might re form and what you end up with is an unsaturated fat but some of those fats have trans
double bonds partial hydrogenation is a process that happens naturally in the digestive tract of
some animals like cows and pigs which is why trans fats can be found naturally in meat and dairy
products trans fats are also created through the partial hydrogenation of liquid oils a process that
makes them solid partially hydrogenated oils have been largely removed from foods in North
America and Europe because trans fats have been associated with coronary heart disease although
some foods might have more of one type of fat than another the truth is that all foods are made up
of a blend of fatty acids when you eat a food like peanut butter which has about 75% of its calories
from fat the body goes through a set of steps to digest and absorb the fatty acids first of all
triglycerides are hydrophobic so they form large globules of fat like what you see when you pour
oil and water enzymes called life pace is in this aliva stomach and secreted by the pancreas can
breakdown try close rides into free fatty acids and monoglycerides but working on the surface of a
globule is inefficient so to speed things up bile salts produced by the liver break the large fat
droplet into smaller droplets which increases the surface area for the light places to work once the
triglycerides are broken down into monoglycerides in free fatty acids these self assemble into
mixed micelles which have a hydrophobic interior and a hydrophilic or water loving exterier
myself glide through the watery environment of the intestinal lumen and reach the enterro sites in
the intestinal wall when they get to the entire sites that micelles release the fatty acids in
monoglycerides which diffuse into the enterro site inside the interior site the fatty acids in
monoglycerides reassemble into triglycerides and these get packed into a larger structure called a
chylomicron the chylomicron has lipids and proteins so it's a lipoprotein it doesn't outer
membrane with phospholipids and proteins and a hydrophobic core that has triglycerides
cholesterol and fat soluble vitamins Ade and K the chylomicron then leaves the entire site but it's
too large to get into the endothelial cells so instead it enters a nearby lymphatic capillary called a
lacteal many people as they get older may notice changes in memory and thinking abilities at first
these changes may be so subtle that they're easy dumped into the world center bypassing the
portal vein once in the blood the chylomicron releases fatty acids and monoglycerides in
peripheral tissues like muscle which use them for energy as well as adipose tissue which can store
them after delivering the triglycerides the chylomicron shrinks in size and eventually gets
engulfed by the liver now fact play a super important role throughout the body they have a huge
number of health benefits and those benefits can vary by the type of fat we eat for example
polyunsaturated fats are precursors for hormone like molecules called prostaglandins that
stimulate endothelial cells that line blood vessels to release nitric oxide network oxide is a
vasodilator so that decreases resistance to blood flow and in turn lowers blood pressure
polyunsaturated fatty acids can also help reduce the total and LDL cholesterol and that's linked to
lower rates of cardiovascular diseases like heart attacks and stroke long chain omega-3 fatty acids
like DNA and EPA can both help to lower plasma triglyceride levels which also protects against
cardiovascular disease finally DH is important in the development of eyes and brains of young
infants the impact of saturated fat on cardiovascular health is a little more complex generally
speaking it's recommended to keep consumption of saturated fat low but just like with
unsaturated fats there are different types of saturated fats evidence suggests that different types
of saturated fatty acids might have different effects on our cardiovascular health evidence also
suggests that the health impact of reducing or replacing saturated fat in the diet depends on the
nutrient that replaces it for example replacing saturated fat with polyunsaturated fat has been
shown to benefit cardiovascular health Worcester placing saturated fat with refined carbohydrate
has not based on this the national academies of medicine recommends consuming 20 to 35% of
our daily calories as fat for a 2000 daily calorie intake that comes out to between 400 and 700
calories from fat or about 44 to 78 grams and it's not just about the amount of fat that we eat that
type also matters the World Health Organization and the US dietary guidelines recommends that
less than 10% of daily calories comes from saturated fats and that trans fat consumption should
be kept as low as possible alright as a quick recap that start essential part of our diet and healthy
fatty acids are either saturated or unsaturated and foods with fat always have a mixture of fatty
acid types healthy diets emphasize mono and Poly unsaturated fats over saturated fats and trans
fats are associated with an increased risk of cardiovascular disease improvements to our diet and
health can be made by focusing more on the type of fat we eat and less on the amount
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3. Proteins are nutrients that make up the tissues of our body, like muscles or bones for example.
Also, proteins
transport some vitamins and boost our immune system.

Animal Protein- Meat, fish, egg, milk, cheese

Vegetable Protein- Legumes, grains, seeds, nuts

-In 1928, a political slogan promised a chicken in every pot. High standard of living pag dati lagi
kang may meat sa hapag kainan. There are many sources of protein in our daily food supply. Some
offer advantage over others by being low in fat and higher in other nutrients such as complex
carbohydrates and fiber.
-Protein in food is our only source of amino acid which is necessary. No wonder super nutrient in
americans.
-Sabi nila the more protein we eat, the more we are stronger immune system, the less we will
weigh and more muscles will develop.
-Physical health- and wellbeing depend on our eating enough essential amino acids for body
protein synthesis. the ability to comprehend and apply new approaches to protein consumption
by adopting 2 different protein resources. Ex. Eating legumes or grains rather than eating too
much meat .
-Intellectual dimension- (included na sa may taas)
-Emotional health- is a super status food for some americans favorite sources may provide
emotional health security. Ex. Stress pagod na pagod. Ano ang masarap? Meat, kesa paksiw na
isda. Nilagang talakitok.

Protein is an essential part of the human diet it's found in a variety of foods like eggs dairy seafood
legumes meats nuts and seeds regardless of the source the protein that we eat gets broken down
and reformed into new proteins in our bodies these proteins do everything from fighting
infections to helping cells divide you name it they're doing it at its simplest a protein is a chain of
amino acids bound to one another by peptide bonds like a string of beads these strings get twisted
and folded into a final protein shape when we eat protein it gets broken down into its individual
amino acids most amino acids have a central carbon atom bonded to one amino or nitrogen
containing group and one carboxylic acid group that's why it's called an amino acid the carbon
also has one hydrogen atom and a side chain which is unique to each amino acid the exception to
this is proline which has a tiny little ring structure instead although there are hundreds of amino
acids in nature humans only use about 20 of them to make basically every type of protein they
include alanine arginine asparagine aspartic acid cysteine glutamic acid glutamine glycine
histidine isoleucine leucine lysine methionine phenylalanine proline serine 3 and tryptophan
tyrosine and valley that's 20 one way to divide them is by defining which ones are bodies can
make and which ones we can't there are five amino acids alanine asparagine aspartic acid glutamic
acid in serine that we can get from foods but we can also make ourselves these are called non
essential amino acids then there are six that we call conditionally essential because healthy bodies
can make them under normal circumstances arginine cysteine glutamine glycine proline and
tyrosine but we can't make them in cases like starvation or certain inborn errors of metabolism
finally there are nine of them that we can only get from food histidine isoleucine leucine lysine
methionine phenylalanine three inning tryptophan and valley we call these the ascential amino
acids dietary protein provides the essential amino acids that are needed to make our own proteins
hormones and other important molecules a circle of life of sorts but to do so we need to break the
dietary protein down first through a process called proteolysis when we first need a protein
containing food proteolysis begins when the food reaches the stomach first hydrochloric acid
denatures the protein unfolding it and making the amino acid chain more accessible to enzymatic
action then pepsin which is a protein itself made by gastric chief cells enters the picture pepsin
cleaves any available protein into smaller oligopeptide chains which move in to the duodenum
where a second set of digestive enzymes made by the pancreas further chopped the oligopeptides
into tripeptides dipeptides and individual amino acids these can all be taken up to the intestinal
cells where di and tripeptides are then converted into amino acids some amino acids remain in the
cells and are used to synthesize intestinal enzymes and new cells but most enter the bloodstream
and are transported to other parts of the body in general animal based protein foods like eggs
dairy seafood and meat provide all nine essential amino acids in adequate amounts solely foods
are unique in that they are plant based and also provide all nine essential amino acids in adequate
amounts most other plant foods including whole grains legumes nuts and seeds have high
amounts of some amino acids and low amounts of others hearing this it might be easy to assume
that animal based foods provide more protein than plant based ones but as it turns out a cup of
tofu has the same number of grams of protein has 3 ounces of steak chicken or fish and half a cup
of lentils has more grams of protein than an egg and not all plant foods are low in the same amino
acids so eating a variety of plant based foods can provide all nine of the essentials for example
pairing protein sources like rice and beans or hummus and pita bread or oatmeal topped with
almond butter however in terms of volume it may be necessary to eat more plant based foods to
get a similar amount of protein and amino acid profile provided by animal based proteins
generally speaking daily protein requirements are based on studies that estimate the minimum
amount of protein needed to avoid a progressive nitrogen loss the World Health Organization
guidelines and the US recommended dietary allowance each estimate that daily protein
requirements for healthy adults are about .8 grams per kilogram of body weight protein
recommendations per day vary by age as well children one to three years of age are recommended
to get 13 grams for ages 4 to 8 19 grams are recommended and between ages 9 and 13 34 grams
are recommended whether a person is male or female also impacts protein needs females ages 14
and above are recommended to get 46 grams of protein per day males aged 14 to 18 need slightly
more about 52 grams per day in males 19 and older are recommended to get 56 grams per day
some groups like pregnant and breastfeeding women as well as athletes have elevated needs and
older adults may also benefit from eating more protein getting the right amount of protein per day
can be achieved in multiple ways for example one serving of Greek yogurt with breakfast a salad
topped with three ounces of chicken for lunch and three to four ounces of fish at dinner provides
about 64 grams of protein getting the same amount of protein could also be achieved by eating a
cup of tofu scramble and a slice of peanut butter toast for breakfast a cup of shell data mummy
with lunch and One Cup of lentils and brown rice at dinner which also offers about 64 grams of
protein in total now the fact is that it's still unclear what an optimal amount of protein is and the
research is ongoing in clinical settings there are certain individuals who may be at risk for a
protein deficiency including patients with malnutrition trauma and burn injuries as well as
various conditions impacting nutrient absorption like inflammatory bowel disease these
individuals may have increased protein needs compared to the general population except for
certain circumstances like kidney disease there usually isn't a health risk associated with eating a
lot of protein because our bodies are able to process it alright as a quick recap protein is a
cornerstone of the human diet and a major component of our bodies there are five non-essential
six conditionally essential and nine essential amino acids we need to get essential amino acids
from our diet protein needs vary depending on life cycle stage level of physical activity and health
status some health conditions may put people at risk for protein deficiency or increased protein
needs everyone whether omnivorous vegetarian or vegan can get enough protein by eating a
variety of foods how can make sure that's it for the macro nutrients and i reference for today

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4. Vitamins and mineral salts are nutrients that help us stay healthy, so that our body can carry out
the vital functions. (strawberry, orange, banana) (Spinach, broccoli, carrots)

5. Water contain minerals and some in other foods, like meat and grains. (coz they give iron).
Water, stay hydrated and majority of our body is water.

Do you know that in order for our body to function well, we need to eat 5 portions of fruits and
vegetables a day.

Proper diet fights against obesity and diabetes.

∆ Eat different kinds of foods

∆ Eat at least 4 meals a day with the right portion size
∆ Drink water frequently
∆ Do physical exercise