Chiropractic OnLine Today Presents:
Health and Understanding the Human Body

Fitness
Weight Management
Cardiovascular health
Prevention of diseases

Cancer
Diabetes mellitus
Heart Disease

From the prenatal period throughout life, we must follow sound dietary practices to maintain high level health. Food provides the body with the nutrients needed for:

Production of energy
Repair of damaged tissue
Growth of new tissue
Regulation of physiological processes

Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water

Production of food
Preparation of food
Serving of food

The top 3 nutrients which need to be understood are the Carbs, Fats and Proteins. These top 3 nutrients provide our bodies with what are known as "Calories" (Note: Please review the term KiloCalorie for the full definition of a Calorie that pertains to nutrition).

Calories are used quickly by our bodies for either:

Energy Metabolism - recall from the Exercise lecture, the differences between Aerobic and Anaerobic forms of energy production. These methods of energy production are directly linked to the types of nutrients our bodies take in;

Storage for future use - If the body is not in need of immediate energy production, the body can store the breakdown of these nutrients either as Glycogen, for future energy utilization, or as Fat (adipose tissue)

Carbohydrates - These refer to the various combinations of sugar units (also known as Saccharides). The body uses Carbs primarily for energy.

Understand that each gram (unit of measurement) of Carbohydrates contains about 4 Calories. Thus, if a person takes in 2000 calories per day, and if about 60% of these calories come from Carbohydrates, then that person would consume about 1200 calories from Carbs.

Carbs occur in 3 forms:

Monosaccharides (glucose, blood sugar) - these are the simple sugars and consist of only one sugar (saccharide unit);

Disaccharides (fructose, table sugar) - these carbs contain 2 saccharide units;

Polysaccharides - these Carbs contain more than 2 saccharide units. Starches would be an example.

The book downplays the amount of sugar Americans consume each year. According to the book, Americans now consume about 125 pounds of sugar each year, mainly in the form of sodas, pastries, candies, etc. While admitting that these "foods" contain minimal nutritional benefits, it downplays the role these "foods" play in our Health.

It is important to understand the differences between Refined foods and Unrefined foods. When we eat a food in its natural state, one which is unaltered thru preparation, we are referring to an Unrefined food. These are the foods which we should be concentrating on in our Nutritional Game plan (Diet). These foods are utilized (Digested) more thoroughly by out bodies, and may cause less of the Chronic ailments (Heart Disease, etc.) that have been mentioned in earlier lessons.

Refined foods, on the other hand, are those foods that are no longer whole. Through various preparation methods, the vitamins and minerals and other components of the whole food, have been stripped out. White bread, white rice, white sugars are all examples. While some manufacturers state that these foods have the recommended daily/dietary allowances of particular nutrients, many times they are a very poor substitute for their more natural, unrefined counterparts.

Much of the sugar we consume is hidden. If you look at the food labels of many common foods, such as ketchup, salt, salad dressing, canned vegetables, canned fruits and drinks, you may see terms such as:

Dextrose
Corn Syrup

Fats - also referred to as Lipids, fats are an essential component of our daily dietary intake. However, with the high levels of simple, refined Carbs in our diet, and the high consumption of foods with too much fat levels (fast foods, etc.), the American diet has contained too much fat in the past 30/40 years. Fats provide a concentrated form of energy. Each gram of fat provides 9 calories of energy.

Fats also give foods a "Fullness" or satiety value.

Fats also give food its pleasing taste of Palatability. Fats also play a role in the transport of the Fat-soluble (digestible) vitamins: A, D, E and K. Finally;

Fats play a role in insulating our bodies, helping us to retain heat. Unfortunately, some of us take this last function to the extreme.

There are various types of fats to be familiar with:

Saturated Fats - include those found in animal sources and in vegetable oils to which hydrogen (an element found in nature) has been added. They are in solid form at room temperature. These latter saturated fats (with added hydrogen) then become known as Trans-Fatty acids. These TFAs need to be carefully limited in an modern healthy diet. These types of fats have been implicated in damaging Artery walls (a type of blood vessel), which can then contribute to Heart Disease.

Unsaturated fats - such as Cottonseed oil, Safflower oil, Corn oil and Olive oil. Unsaturated fats can fall into 2 categories, depending upon their Chemical structure (i.e., number of bonds/connections per molecule):

Monounsaturated Fats
Polyunsaturated Fats

Tropical oils - All oils and fats contain varying percentages of saturated, monounsaturated and polyunsaturated fats. However, the tropical oils, such as Coconut, Palm and Palm Kernel, contain much higher percentages of saturated fats than do other cooking oils. Coconut oil, as an example, contains 92% saturated fat. See Figure 5-1 on page 98 for a comparison chart. Foods containing these tropical oils should be avoided or limited in our daily diets. Cholesterol - This is a fatty substance found in all animal tissues. It makes up an important part of the human cell (the membrane), and is needed by the body for normal, healthy functioning. In fact, Cholesterol is manufactured in varying degrees by out bodies. However, eating too many foods which can damage the walls of Arteries, appear to also play a role in causing abnormal processing of dietary cholesterol.

Cholesterol itself can be transported by special molecules called Lipoproteins:

LDL - Low Density Lipoproteins. These are the bad guys. These appear to be the type of cholesterol which can build up on our arteries and contribute to heart disease;

HDL - High Density Lipoproteins - These are the good guys. They appear to help transport the LDL molecules mentioned above, reducing the risk of developing heart disease.

Proteins - these are an essential component of every portion of our bodies, as they are found in every living cell. The basic component of Proteins are Amino Acids, which are also referred to as the "building blocks". Of the 20 naturally occurring amino acids, the body can synthesize (make) all but 9 of the Essential Amino Acids from the foods we eat.

A Complete Protein, is a food which contains all 9 essential amino acids. Examples include Meat, Cheese and Eggs.

An Incomplete Protein is a food source that does not contain all 9 essential amino acids. Examples include Vegetables, grains and Legumes (Beans, peas and Nuts). People who adhere to a vegetarian type diet, need to carefully monitor their food sources to make sure they are obtaining the full array of amino acids.

When even 1 essential amino acid is missing from the diet, deficiencies can develop.

Protein functions include:

Growth;
Maintenance of body tissues;
Produce Enzymes - which allow for faster/easier chemical reactions to occur.

Additional Nutrients Vitamins - These are Organic Compounds (meaning they contain the element Carbon in their structure), that are required in varying amounts for:

Normal Growth;
Reproduction;
Maintenance of health.

We've already mentioned that Proteins can exist in our body for facilitating chemical reactions, i.e., play the role of Enzymes. Vitamins can also act as Coenzymes, helping to initiate a wide variety of body responses, including:

Energy production
Use of Minerals
Growth of healthy tissue

Vitamin B-Complex
Vitamin C

Fat Soluble - These are vitamins which are capable of being absorbed in fat or lipid tissue. They include:

Vitamin A
Vitamin D
Vitamin E
Vitamin K

Because Water soluble vitamins dissolve quickly in water, it is important to be careful when cooking/preparing foods, such as Fruits and Vegetables, so that these vitamins are not lost. The longer vegetables are steamed or boiled, the more water soluble vitamins will be lost.

While it is important to get a full allotment of vitamins daily, it is strongly suggested that we obtain these vitamins from Whole, healthy (Unrefined) foods. Make sure you read all labels on vitamins prior to purchasing them. Make sure that no added Fillers, Sugars, etc. are included in the processing of these vitamins. Again, consultation with a qualified healthcare professional is strongly suggested prior to starting any nutritional program, especially when Fat soluble vitamins are to be taken in external form.

Special circumstances, such as pregnancy, lactation, infancy or an existing health problem, require strict adherence to nutritional levels.

Minerals - These represent the Inorganic (no-carbon included) materials. Some of the General Functions of minerals include:

Structural elements - in bones, teeth, hormones, etc.;

Regulation of critical body processes - Muscle contraction; heart function; protein synthesis and red blood cell formation.

Calcium
Phosphorus
Sulfur
Sodium
Potassium
Magnesium

Zinc
Iron
Copper
Selenium
Iodine

Water - This may be the human bodies most essential nutrient. Inadequate levels of water can lead to Dehydration. More than half of human body weight comes from water. Some of the important functions of water include:

Medium for nutrient transport
Medium for waste material transport
Key roles in many body biochemical reactions

Fiber - not a nutrient by definition, intake of dietary fiber is important for warding off digestive system conditions. Fiber consists of plant material that is not digested but rather moves through the digestive tract and out of the body. Cereal, fruits and vegetables all provide fiber to the diet. Insoluble fibers - are those that can absorb water from the intestinal tract. This gives stool bulk and decreases the time it takes the stool to move through the digestive tract;

Soluble fiber - turns to a "gel" within the intestinal tract, and in so doing binds to Liver bile (bile helps in absorption of Fats). This may be valuable in removing cholesterol, thus lowering blood cholesterol levels.

Also, since foods high in soluble fiber are generally low in sugar and saturated fats, fiber may indirectly contribute to keeping the blood sugar level low and reducing the risk of colon cancer connected with diets high in saturated fat.

Food Pyramid

The key to a good diet, is to eat a balanced diet.

Presently, the US Department of Agriculture (USDA) is using what they refer to as a Food Guide Pyramid to outline the Important food groups. The pyramid consists of the following food groups:

Fruits - a good source of Vitamins and Water

Vegetables - A good source or Vitamins and possibly an important source of nutrition to prevent certain types of cancers

Milk, Yogurt and Cheese - Sources of Proteins and Calcium. Be careful of the fat content contributed by this group and also be aware if you are Lactose Intolerant (the sugar found in milk which some people are resistant to)

Meat, Poultry, Fish, Dry Beans, Eggs and Nuts - Again, a source of Protein, Vitamins and Minerals. Be careful again of the fat content of certain meats.

Bread, Cereal, Rice and Pasta - Sources for Vitamins and Carbohydrates (pasta and rice). Where the book discusses Enriched foods, students are warned to read the label, as these most likely are Refined food products

Junk Foods - These are the refined foods discussed earlier….they contribute many of the Fats and Oils and Sweets in today's "Fast - Food" diets. They are usually very high in calories and thus contribute a lot of Fat. High simple, processed Sugars are also usually included. Finally, it is important to discuss the importance of reading Food Labels. Since 1973, food manufacturers have been required by the Food and Drug Administration (FDA) to provide nutritional information (labels) on products to which one or more additional nutrients have been added or for which some nutritional claim has been made. In 1993, new rules were established, especially directed at those manufacturers who were making outlandish nutritional claims.

One of the problems today are problems caused by bacteria, such as E. Coli, use of animal hormones in the product, etc.

Labels are also an important source of information to see if any Food Additives have been added to their product. Again, diets should limit any foods to which additives have been added.