Eat right, breathe easy

1. Eat right, breathe easy

2. Today’s Agenda

3. COPD, Macronutrients, and You Balancing calories in order to improve health

4. Proper Nutrition

5. Healthy Diet • Your muscles may use 10X the calories as compared to someone without COPD • Healthy diet fights infection • But balance calories for healthy weight, too

6. Protein

7. Lean meat Fish Lean poultry Eggs Low-fat or nonfat milk and cheese Beans Lentils Nuts and seeds Nut butters Low-fat or nonfat yogurt Protein Foods to Choose

8. Carbohydrates • Carbohydrates often provide the fuel that your body needs for physical activity. • However, you should eat carbs sparingly, since digesting carbohydrates produces extra carbon dioxide. • Make your carbs count!

9. Simple Carbohydrates • Simple carbs digest quickly. • They don’t offer nearly as many nutrients or as much fiber as complex carbohydrates. • Steer clear of simple carbohydrates when possible.

10. Complex Carbohydrates • Complex carbs take longer to digest than simple carbs. • They often have more nutrients and fiber than simple carbohydrates.

11. Carbs to avoid… Processed grain foods Sugary drinks Cakes, cookies, and other sweet baked goods Candy and syrups Carbs to choose… Whole grain foods Fresh fruit and vegetables Brown rice Unsweetened cereals Choosing Carbohydrates

12. Fat • Fat provides fuel for your body, with less carbon dioxide than carbs produce. • Some fats are better for you than others.

13. Bad Fats • Saturated fats are usually solid at room temperature and are EXTREMELY bad for your health, especially your heart. • Trans fats usually hide out in processed foods and also endanger your health.

14. Saturated fats are found in… Animal products Fatty cuts of meat Processed meat Butter, cheese, cream, milk, yogurt Tropical oils Coconut & palm oils Cocoa butter Trans fats are found in many… Processed foods Crackers and chips Cookies and most other store-bought baked goods Fried foods Stick margarine Steer Clear of Bad Fats

15. Good Fats • Monounsaturated fats and polyunsaturated fats are good for you, in moderation. • Choose these instead of saturated or trans fats.

16. Choosing Good Fats • Nuts • Vegetable oils • Olive oil, canola oil, sunflower oil, etc • Fatty fish • Salmon, herring, trout, etc • Avocados • These are naturally occurring in vegetables, nuts and fish

17. Macronutrient Quiz • Which macronutrient produces the most carbon dioxide when digested? A) Protein C) Fats B) Carbohydrates D) Fiber • True or false? Plant products are usually great sources of healthy fats.

18. Macronutrient Quiz • Which macronutrient produces the most carbon dioxide when digested? A) Protein C) Fats B) Carbohydrates D) Fiber • True or false? Plant products are usually great sources of healthy fats.

19. Foods to Avoid

20. Steer Clear of Sodium • Sodium makes your body retain fluid, which can make it harder for people with COPD to breathe. • Cut down on high-sodium foods. • Use herbs and spices to add flavor to food instead of using the salt shaker.

21. Steer Clear of Sodium Avoid these high-sodium foods… * Boxed meals * Fast foods * Canned foods * Frozen foods * Cheeses * Lunch meats * Condiments * Pickled foods

22. Sodium Hides

23. Avoid Gas • Avoid foods that make you gassy or bloated. • These symptoms can make it harder for your diaphragm to fully extend, which in turn makes it harder for people with COPD to breathe.

24. Avoid Gas Avoid these gas and bloat bombs… * Apples * Corn * Beans * Onions * Broccoli * Peppers * Brussels sprouts * Turnips * Cabbage * Cauliflower

25. Sometimes Sweets

26. Sometimes Sweets Make these sweets a rare treat… * Cake * Pie * Candy * Soda * Cookies * Sugars * Donuts * Sugary cereals * Jams or jellies * Sugary drinks * Pastries * Syrups

27. Bad Foods Quiz! • People with COPD should avoid foods that _____. A) Are high in sugar C) Are high in sodium B) Make them bloated D) All of the above • True or false? Fresh meats are high in sodium.

28. Bad Foods Quiz! • People with COPD should avoid foods that _____. A) Are high in sugar C) Are high in sodium B) Make them bloated D) All of the above • True or false? Fresh meats are high in sodium.

29. Foods to Choose People with COPD should increase their consumption of these foods

30. Potassium • Some of the medicines that combat COPD cause the body to lose potassium. • Therefore, people with COPD should eat extra potassium.

31. Sources of Potassium Try these tasty sources of potassium… * Apricots (dried) * Oranges * Avocados * Peanuts * Bananas * Potatoes * Dates * Raisins * Greens * Squash * Mushrooms (fresh) * Yams

32. Fluids • Drinking water keeps mucus thin, which in turn makes it harder for mucus to build up and inhibit breathing. • Drink plenty of fluids.

33. Fluid Schedule

34. Remember MyPlate • To maintain good health, eat a balanced diet that consists of… • Whole grains and other complex carbs • Lean protein and fatty fish • Fresh fruits and vegetables (minus gassy ones) • Mono- and polyunsaturated fats • Low-fat or nonfat dairy

35. Healthful Foods Quiz • Which of the following is not a good source of potassium? • A) Avocados C) Blueberries • B) Bananas D) Oranges • True or false? Drinking water makes mucus thick, which can then inhibit breathing.

36. Healthful Foods Quiz • Which of the following is not a good source of potassium? • A) Avocados C) Blueberries • B) Bananas D) Oranges • True or false? Drinking water makes mucus thick, which can then inhibit breathing.

37. Healthful Habits Make smart choices in order to ease the symptoms of COPD

38. Time Meals Carefully • Have several small meals instead of one or two large ones each day. • This will keep the stomach from distending and pressing up against the diaphragm, which makes it harder to breathe.

39. Time Meals Carefully

40. Avoid Painful Behaviors • Steer clear of carbonated drinks like beer or soda. • Skip using a straw. • Don’t bother with chewing gum.

41. Keep It Simple • Choose recipes that are simple to make. • When you eat, sit up straight. This will allow your lungs and diaphragm to keep working properly. • Ask for help if you need it.

42. Healthy Habits Quiz • Avoid painful behaviors, like _____. A) Using a straw C) Sitting up B) Chewing food well D) Eating slowly • True or false? Eating several small meals per day will keep the stomach from distending and inhibiting breathing.

43. Healthy Habits Quiz • Avoid painful behaviors, like _____. A) Using a straw C) Sitting up B) Chewing food well D) Eating slowly • True or false? Eating several small meals per day will keep the stomach from distending and inhibiting breathing.

44. Let’s Review!

45. Thanks for Listening!