IB Biology

Option A: Nutrition

Why nutrition is so
important to learn
today!
Health Concerns
Inactivity
Diabetes
Obesity

Teach your children

about food!

Diet & Obesity

related

Obesity data

Closure

Is nutrition a relevant
issue in 2013? Why?
Is it relevant To you
personally?

Some words!
Nutrition
The sum total of all the foo
d we eat and the impact (benef
ts and detriments) it has on ou
r bodies.
Nutrient
a chemical substance found i
n food that is used in the hum
an body.

2 Types of nutrients
Essential
Nutrients our bodies need that
cannot be made in our bodies.
They must come from our food.
Examples:
Amino acids (threonine and
valine, phenylalanine)
Fatty acids (omega-3 and
omega-6)
Minerals (iodine and calcium)
Vitamins (A and C)
Water

Non-Essential
Nutrients that can be
made in our bodies from
other materials.
Examples:
Amino acids (alanine
and proline, tyrosine)
Sugars
Vitamins (D)

Your body needs nutrients

found in foods.
1. Nutrients provide energy and
materials for cell development,
growth, and repair.

2. You need energy for every activity and

to maintain a steady internal
temperature.

Balanced nutrition
Plus :
Vitamins & Fiber

Components of the
human diet
Protein
Carbohydrates
Fiber
Fats
Vitamins & Minerals
Water

Ideal body weight

The Hamwi equation:
For women: allocate 100 lb. for
the first 5 ft. and add 5 lb. for
each inch over 5 ft.
For men: allocate 106 lb. for the
first 5 f. and add 6 lb. for each
inch over 5 ft.

calories
The amount of energy needed
to raise the temperature of 1 g
of water 1 degree Celsius.
1 calorie = 4.184 joules
Calorie Calculator

proteins
a. Used for: replacement and repair
of body cells, growth, enzymes,
muscles
b. Made up of amino acids
c. Found in beans, soy, eggs, milk,
cheese, and meat
d. Essential amino acids must be
supplied by food.

proteins
There are 10,000 different proteins in your
body!
We cannot store them; we must consume them.
How much do we need?
Adults need 0.8 grams per kg of ideal body weight.
Adolescents need 1.0 grams per kg of weight.
(To convert pounds to kg: divide by 2.2)
OR about 2-3 servings a day.
Ms. Calloway needs about 45 grams of protein a
day.

My protein rqmts

Carbohydrates
a. The main source of energy for your body
b. Sugars are simple carbohydrates; starch
and fiber are complex carbohydrates.
c. Sugars are found in fruits, honey, and
milk.
d. Starches are found in potatoes, bread
and pasta.
e. Fiber is found in whole-grain breads,
beans, and vegetables.

carbohydrates
These should make up about
of your diet.
Whole grain are better
choices.
Soda/candy arent good
options.
Fruit juice is so-so. The
maximum should be one small
glass of 100% juice a day.
How much do you need:
6-11 servings.

How many grams do I

need a day?
Take your estimated calorie
needs and divide by 2.
Take that number and divide
by 4 (the amount of calories in
each gram of carbohydrate).

Fiber
Fiber is necessary,
but technically not a
nutrient.
Why do we need
fiber?
What are some
sources of fiber?
Recommended daily
amount is 18 grams.

fiber
Dietary fiber includes the parts of foods which
cannot be digested by the human body. This is
mainly cellulose, a structural component of the
plant cell wall.

Provides bulk in food, allowing you to feel full when eating

Helps regulate blood sugar
Reduces blood cholesterol
Strengthens action of peristalsis in the intestine
Reduces constipation
Dietary fiber is sourced from vegetables, nuts, whole
grains and some fruits.

fats
a. Also called lipids
b. Provide energy, help your body absorb
vitamins, insulation, brain development, etc.
c. Because fat is a good storage unit for
energy, any excess energy is converted to
fat.
d. Classified as unsaturated or saturated
based on their chemical structure
e. Saturated fats are associated with high
cholesterol.

Saturated &
unsaturated
SATURATED FATS
They have NO carboncarbon double bonds in a
chain.

UNSATURATED FATS
They have one or more
carbon-carbon double bonds
in a chain.

They can stack on top ofThey can NOT stack on

each other, creating solid top of each other, so stay
liquid.
fat.

Unsaturated fatty acids

They have one or more
carbon-carbon double bonds
in a chain.
Cis fatty acid: the carbon
atoms that are attached to the
carbons of the double bond
are on the same side.
Trans fatty acid: the carbon
atoms that are attached to the
carbons of the double bond
are on opposite sides.

Cis & trans fats

The trans molecule is relatively straight, but
the cis molecule has a kink in it.
The trans fat structure makes it ore like a
saturated fat so is more unhealthy than cis
fats.

Trans fats?????

2 types of unsaturated
fats
Mono unsaturated fatty acids
have one double bond
Poly unsaturated fatty acids
have more than one double bond.

vitamins
a. Needed for growth, regulating body
functions, and preventing disease
b. A well-balanced diet usually gives
your body all the vitamins it needs.
c. Two groups: water-soluble and fatsoluble
d. They are organic!
e. They are found in plants and
animals.

Vitamin c
Vitamin C is water-soluble and
acts as a coenzyme to
combine with larger molecules
to form active enzymes.
It has been found to help
respiratory tract infections,
prevent cancer, and many
other metabolic reactions.
The most common food
sources are: citrus fruit,
vitamin C tablets and orange
juice.

 Ideas about the ideal amount of Vitamin C

we need has changed significantly over the
years.
1968
1974
1980
1989
2010
60 mg

45 mg

60 mg

60 mg

90 mg

It still varies among different countries.

Methods to determine
rdi
The recommended daily intake (RDI) of
vitamin C is the amount required to meet the
needs of almost all healthy individuals for a
given age group and gender.
The older method determined the amount
necessary to prevent deficiency diseases
(scurvy).
The recent method determines how much is
needed for general protection, without
excreting it in the urine.

Megavitamin therapy
This involves taking vitamin doses larger than
the RDI in order to achieve a beneficial effect.
With Vitamin C, 2 (controversial) reasons to do
this:

To stop upper respiratory infections (the common cold)

To prevent cancer

The research varies:

There is some data that says if is somewhat helpful.

There is some data that says 1-3 g. does NOTHING
helpful.
There is some data that says in dosages above 100
grams, it may help.

WATCH FOOD MATTERS and research Linus

Pauling.

Rebound malnutrition
When someone takes a large
amount of vitamins and their
body is used to excreting a
large amount of it.
Should they stop taking the
vitamin, the body may
continue to excrete at high
amounts, creating a defciency.

Vitamin d
Vitamin D is a fat-soluble vitamin whose
primary role is as a regulator.
It can prevent diabetes, heart disease,
cancer, and mental illnesses.
It regulates the levels of calcium in our blood.
It can be made in the skin when exposed to
UV light.

Vitamin d
To prevent vitamin deficiency disorders,
doctors recommend getting enough vitamin D
(as a supplement or in sunlight).
But be careful! Too much exposure to the sun
puts you at risk for skin cancers such as
malignant melanoma.

Vitamin B
Vitamin B is actually a
group of 8 water soluble
vitamins.
They help with
metabolism, the immune
system, the nervous
system, cell growth, skin
health and muscles.

Vitamin b complex
B1

thiamin

RDA 1.5 mg

B2

riboflavin

RDA 1.3 mg

B3

niacin

RDA 15 mg

B5

Pantothenic acid RDA 10 mg

B6

Pyridoxine RDA 2 mg

B7

Biotin

RDA 30 ug

B9

Folic Acid

RDA 500 mg

B12

Cobalamin RDA 2.5 ug

minerals
a. Are inorganic nutrients (mainly
ions)
b. Regulate many chemical reactions
in your body
c. Calcium and phosphorous are used
most by the body.
d. Can be found in water, soil, and
some types of food.

minerals
Some of the important minerals are:
Calcium helps build our bones; regulates
enzyme activity
Magnesium important in bones, muscles and
nerves
Iron part of hemoglobin; important to the
nervous system and the immune system
Sodium help in nerves, muscles, all cells
Potassium - help in nerves, muscles, all cells

sodium

potassium
RDI: 4,800 mg

water
a. Required for survival.
b. Cells need water to carry out their
work.
c. Most nutrients your body needs must
be dissolved in water.
d. The human body is about 70 percent
water.
e. You lose water each day when you
perspire, exhale, and get rid of wastes.

Calculating your water

neeeds
Take your body weight in
pounds.
Divide by 2.
This is how many ounces
you need a day.

cholesterol
Cholesterol is a waxy substance produced by the body and found in foods that come
from animals. Cholesterol is needed by your body to make hormones, skin oils
digestive juices and vitamin D. You could not live without some cholesterol in your
body.
However, too much cholesterol is a major risk factor for heart disease, particularly
LDL (low density lipoprotein) cholesterol. LDL causes the build-up of fatty deposits
within your arteries, reducing or blocking the flow of blood and oxygen to your heart.
Dietary Cholesterol RDI less than 200 milligrams each day
Why? What does this mean?: Excesses in dietary cholesterol have been linked to
increases in coronary heart disease. Consuming less than 200 milligrams per day is a
prudent attempt at lowering your risk.
Examples: Cholesterol comes from two sources that which your body creates and
that which is found in animal products (meat, poultry, fish, egg yolks and dairy
contain dietary cholesterol). Choose reduced fat or lean sources of animal products to
help reduce your dietary cholesterol intake. Taken from the Cleveland Clinic website

BMI
The body mass index (BMI) can tell whether someone
is underweight, normal weight, overweight or obese.

Pounds to kilograms (take pounds divided by 2.2)

Inches to meters (take inches times .0254)

bmi
A general classification:

It is important to
recognize that people
vary. It is a mistake to
conclude that any person
is the wrong weight
based on this calculation.

Food Groups
1. Because no food has every nutrient, you should eat a variety of
foods.
2. The food pyramid helps people select foods that supply all the
nutrients they need.
3. Foods that contain the same nutrients belong to a food group.
4. Five food groups:
a. Bread and cereal
b. Vegetable
c. Fruit
d. Milk
e. Meat

Eat Whole, Organic

Foods
Consuming whole foods (unprocessed foods) is key. Organic foods are recommended--foods lacking commercial pesticides, fungicides,
antibiotics, and preservatives. This includes food (proteins, carbohydrates, and fats) in its most natural and whole organic state.
Proteins

Include healthy proteins--the building blocks of organs, muscles, nerves, enzymes and hormones. Only animal proteins meat, eggs
and dairy, which contain all eight of the essential amino acids--are complete protein sources. Recommended animal proteins are
properly raised beef, lamb, buffalo, venison, elk, and other clean red meats; fish with fins and scales from oceans and rivers; chicken,
turkey, and other poultry raised in a free-range setting.

Carbohydrates

Carbohydrates provide energy needed to drive bodily chemical processes. The simple sugars eaten in Biblical times were highly
nutritious fruits and vegetables, raw honey, and sprouted/germinated grains. (Sprouting and germination allows grains to come alive,
making nutrition within the seed available.)

Fats

Healthy fats are necessary. Here

Heres why:

Fats are building blocks for cell membranes, hormones, enzymes and neurotransmitters (messages from your brain to your body that
make you think, feel and move).

Fats slow down food absorption so you can go longer without feeling hungry.

Fats are needed to absorb and use vitamins A, D, E & K.

Fats help to keep us warm and cushion organs.

The brain is 60% fat, and needs fat for connecting brain cells and making sure signals get through.

It is important to get healthy fats, so include foods such as ocean-caught fish, cod liver oil, and omega-3 eggs. Recommended are
ocean-caught fish with fins and scales such as salmon, tuna and sardines, fatty
fatty fish with high omega-3 levels. Choose grass-fed, free
range or organic meats; when animals graze on their natural diet of greens, their diet is automatically rich in these essential fats.

Eat Food in a Form that is

Healthy for the Body
Eat Foods in a Form that is Healthy for the Body
The second rule of eating a healthy diet is to eat foods in a form that is healthy, useable, and health-promoting for
the bodynatural, organic, unprocessed, and properly preparedthus, receiving food that is high in nutrients,
easily digestible, and free of chemicals and additives. Our bodies were not designed to thrive on anything less.
The Perils of Modern Processing, Additives,etc.
Since the early 1900s whole grains have been routinely processed, removing most of their nutritional content, and
the average diet has been comprised of processed foods rather than fresh foods. The past two generations have
literally grown up on highly-processed fast foods, leading to diets of:
Increased sugar, refined grains and flour
Pasteurized, homogenized, skimmed dairy products from antibiotic and hormone-laden cows
Unhealthy fats (such as trans-fatty-acid laden hydrogenated oils)
Soda (America
(Americas most popular beverage)
Junk foodswith little or no complex carbohydrates, fiber, essential vitamins and minerals, and never meant for
human consumption.
Whole Foods and Organic Foods
Remember, consuming whole foods (unprocessed) is key to eating the healthiest way, and organic foodsfoods
lacking commercial pesticides, fungicides, antibiotics, hormones, preservativesare recommended. Whole foods
contain all the essential nutrients and other important natural compounds, and have not been highly processed
or loaded with man-made chemicals. Unfortunately, our modern way of growing, harvesting, and preparing food
(all designed for convenience and long shelf life) has stripped food of its nutritional value.

The dirty dozen.

These are some of the most popular and widespread food products and are the least healthy items you can put
into your mouth. Try to avoid them.

Pork products

Shellfsh and fsh without fns and scales (catfsh, shark, eel)

Hydrogenated oils (margarine, shortening, etc.)

Artifcial sweeteners (aspartame, saccharin, sucralose)

White flour

White sugar

Soft drinks

Pasteurized, homogenized skim milk

High-fructose corn syrup

Hydrolyzed soy protein (imitation meat products)

Artifcial flavors and colors

Excessive alcohol

Great Quotes
To eat is a necessity, but to eat intelligently is an
art.
~ La Rochefoucauld
A man too busy to take care of his health is like a
mechanic too busy to take care of his tools.
~ Spanish Proverb
Our food should be our medicine and our medicine
should be our food.
~ Hippocrates
Those who think they have no time for healthy
eating, will sooner or later have to find time for
illness.
~ Edward Stanley

 The doctor of the future will no longer treat

the human frame with drugs, but rather will
cure and prevent disease with nutrition.
~ Thomas Edison

He that takes medicine and neglects diet

wastes the skills of the physician.
~ Chinese proverb

Today, more than 95% of all chronic

disease is caused by food choice, toxic food
ingredients, nutritional deficiencies and lack
of physical exercise.
~ Mike Adams

 What are some of the biggest nutritionrelated health threats the world faces today?
In what ways can we help people make
sensible, sustainable choices with food?
What do you want to learn more about with
regard to human nutrition and health? How
will you find information?