Nutrition: Nutrients, This or That, Q & A

1. Nutrition: Nutrients, This or That, Q & A Fall 2014

2. Game: Eat This, Not That

3. Vitamins Schmitamins • Fat-soluble • Water-soluble • The fat cat is in the attic (OR) • (The) FAT (cat is in the) ADEK • Fat-soluble vitamins are Vitamins A, D, E, K

4. Vitamins Schmitamins – Your TurnWater-Soluble Vitamins (B Vitamins) • Vitamin B1 = Thiamine • Vitamin B2 = Riboflavin • Vitamin B3 = Niacin • Vitamin B5 = Pantothenic Acid • Vitamin B6 = Pyridoxine • Vitamin B7 = Biotin • Vitamin B9 = Folic Acid • Vitamin B12 = Cobalamin

5. Vitamins Schmitamins: Results

6. Student Question: Which Squash Varieties are GMO? • Zucchini • Yellow (summer) squash • Modified for virus resistance • According to nongmoproject.org, varieties being monitored: • Acorn squash (winter) • Delicata squash (winter) • Patty pan (summer)

7. Vegetarian? Vegan? Pescetarian? • Vegetarians do not eat meat, do consume eggs & milk • Vegans do not consume any animal-based products • Pescetarians eat fish, milk, eggs, no meat or chicken • Animal concerns(upworthy.com)

8. Student Question: What are Health Differences Between Processed & Unprocessed Foods? • A “processed” food has been altered from its raw state: • Cooked • Dried • Canned • Pasteurized • Ingredients added • Texture • Taste • Preservation

9. Student Question: What are Health Differences Between Processed & Unprocessed Foods? • Think about foods lying on a continuum • Completely processed on one end • Completely unprocessed on another

10. Student Question: What are Health Differences Between Processed & Unprocessed Foods? • Completely unprocessed • In natural form, without any additives • Banana from a tree • Egg directly from a chicken

11. Student Question: What are Health Differences Between Processed & Unprocessed Foods? • Highly processed • Many ingredients added • Pre-cooked or otherwise prepared

12. Student Question: What are Health Differences Between Processed & Unprocessed Foods? • As a general rule, minimally processed foods will be healthier • Fewer synthetic additives • Less sugar, fat, salt • “Minimal:” think two or fewer additives • Cut carrots • Rolled oats • “Natural” peanut or almond butter

13. Student Question: What are Health Differences Between Processed & Unprocessed Foods? • Moderately processed foods • Raw foods have been changed • Whole grains to bread, cereal, pasta, crackers • Sweet potatoes peeled, seasoned, shaped into fries • Can be part of a generally healthy diet, but try to minimize ingredient number

14. Student Question: What are Health Differences Between Processed & Unprocessed Foods? • Heavily processed (junk food) • Cookies, snack cakes • Prepared dinners, side dishes (frozen, boxed) • “Energy” bars • Candy • Sugary cereals Center for Science in the Public Interest: Food Additives

15. Student Question: What are Health Differences Between Processed & Unprocessed Foods? • Health Implications • Fat and sugar • Salt • Gluten sensitivity • Food coloring sensitivity/allergy • Pesticides/herbicides • Dependence

16. Student Question: What’s the Best Type of Oil to Cook With but Also Be Healthy? • Look at label for smoke point, refrigeration information • Information from Cleveland Clinic: • High smoke point (searing, frying, browning) • Avocado • Almond • Medium-high smoke point (stir frying, baking) • Grapeseed • Organic canola • Medium-low smoke point (sauteing) • Olive oil • Walnut oil • Extra virgin olive oil only at low temperatures

17. Student Question: What is the best thing to eat before a workout? • Be sure you are well hydrated • Water is best • High-sugar drinks, fruit juices may cause cramping • You may not need to eat if you have a healthy diet (carb from muscles and liver) • If not eating leads to dizziness, eat ~100 calories 30 minutes prior, high-carb • 1-2 hours prior to exercise • Trail mix • Yogurt smoothie • Veggies & hummus • Almond butter, apple butter & rice cake • Egg, chopped veggies

18. Student Question: What About Ergogenic Aids? • Creatine • Body converts to phosphocreatine for energy • Seems to improve high-intensity, short-term performance • Can increase body weight • How much? (calculator) • No long-term problems yet identified • Present in meats; supplement is higher dose

19. Student Question: What About Ergogenic Aids? • Glutamine • Amino acid • Used to boost immune health and reduce post-workout muscle breakdown • May be helpful in overtraining • Present in animal-based foods, smaller doses • NYU Langone Medical Center: Other Aids

20. Student Question: What would you say are the most valuable (if any) supplements to take? • Depends on a person’s individual circumstances (diet, activity, general health) • First & foremost: improve diet • Fat-soluble vitamins (A, D, E, K) = careful with megadoses • Multivitamin • Lactobacillus for gut health = immune health

21. Student Question: Are there any favorite dieting “tricks?” • When tempted to eat something off the “diet,” busy yourself with something - a chore, a walk, a drive, etc. • Recording food and beverage consumption (tedious but improves awareness) • Regular physical activity, include high-intensity exercise • Include lean protein and/or fiber with most meals • De-centralize meat on the plate • Chew food thoroughly

22. Student Question: Are there any favorite dieting “tricks?” • Avoid misery • Drink water regularly • Assess alcohol consumption • Use smaller plates • Make dietary change a lasting lifestyle change

23. Student Question: What’s the Best Brain Food? • Water • Salmon, other oily fish (memory, focus) • Blueberries (delaying potential short-term memory loss) • Broccoli, spinach (cognitive function) • Nuts (blood flow) • Coffee (stimulation) • Avocado (blood flow) • Sources: BBC GoodFood, Huffington Post 9/18/12

24. Student Question: Can You Over-Consume Vitamins? • Assumption that everyone absorbs nutrients similarly • General concern over fat-soluble vitamins: A, D, E, & K • Vitamin A @ high doses can be problematic during pregnancy (birth defect risk) • Regular over-consumption of Vitamin D may increase risk for kidney stones • Vitamin E: cardiovascular, kidney, skin, Alzheimer’s patients = careful • Source: Mayo Clinic

25. Student Question: What makes cheese and milk bad for our health? • Cheese and milk are rich sources of complete protein • Milk is a good source of calcium and Vitamin D • Cheese is a good source of calcium

26. Student Question: What makes cheese and milk bad for our health? • Disadvantage: some individuals have lactose intolerance, which results in gastric distress after milk & cheese consumption • Disadvantage: whole milk, many cheeses are high in saturated fat, so moderate to heavy consumption can increase risk for weight gain and higher blood fats

27. Student Question: What makes cheese and milk bad for our health? • Disadvantage: some individuals are intolerant to gluten; since some cheeses are made by bacterial cultures grown on rye, there could be gluten issues; additives to cheese may also trigger problems • Disadvantage: many cows are given recombinant bovine growth hormone (rBGH) to increase milk output; some research points to an increase in animal lameness and infertility among those animals receiving rBGH

28. Student Question: Isn’t it better to consume a balanced diet with both meat and veggies (more veggies than meat) than completely cutting meat or completely cutting veggies out of the diet? • A discussion question!

29. Student Question: What are most valued "Superfoods" to include in one's diet? • Brightly-colored berries • Raspberries, blueberries, blackberries, strawberries • Vitamin C, fiber, water, antioxidants, low calorie • Freeze for eating in winter • Beans • Black beans, lentils, edamame • Fiber, protein, omega-3 fatty acids • Mix with salads

30. Student Question: What are most valued "Superfoods" to include in one's diet? • Nuts • Fiber; plant sterols to reduce cholesterol; omega-3 fatty acids for heart health • Mixed in salads makes texture interesting

31. Student Question: What are most valued "Superfoods" to include in one's diet? • Salmon and flounder • Omega-3-rich foods for heart health; flounder is generally low in mercury and may help prevent cancer • Salmon: sugar, lemon rind, salt, pepper--dry rub, let chill for 1-2 hours, roast • Brightly-colored vegetables (leafy greens, peppers, tomatoes, etc) • Vitamins, fiber, antioxidants • Bok choy preparation video

32. Student Question: What food chemicals should we look out for? • Challenge: People have varying sensitivities • Challenge: Often, the issue is accumulation rather than one dose at a given time • Challenge: Combinations of chemicals • Challenge: chemicals used for a variety of attractive purposes • Challenge: some chemicals are naturally occurring (estrogenic foods)

33. Student Question: What food chemicals should we look out for? • Challenge: Chemicals used for a variety of purposes attractive to consumer • Preservatives • Sweeteners, flavorings • Fat replacers • Emulsifiers, thickeners • Color additives • List at FDA

34. Student Question: What food chemicals should we look out for? • Guideline: the more processed the food, the more chemicals present • Guideline: shopping around the perimeter of a grocery store usually the healthiest approach

35. Student Question: What food chemicals should we look out for? • Per Center for Science in the Public Interest • Sodium nitrite • Found in salty, processed meat products • World Cancer Research Fund, May 2011: processed meats too dangerous for human consumption (totalhealthbreakthroughs.com) • Saccharin, aspartame, Acesulfame-K • Beverages, snack foods, dairy products, gums, soups, snacks • Increased cancer risk

36. Student Question: What food chemicals should we look out for? • Caffeine • Addictive • Stimulant properties • Olestra • Fat substitute in snack chips • Digestive problems • Reduce absorption of some fat-soluble vitamins • Food dyes • Blue 2, Green 3, Orange B, Red 3, Yellow 5, et. Al. • Candy, baked goods, beverages

37. Student Question: What food chemicals should we look out for? • High fructose corn syrup • Beverages, cereals, candy, cookies, condiments • Increases sweetness of food products • Consumers not consuming less sugar • Connection to corn allergies? • Metabolic problems? (insulin resistance) • Bisphenol A in cans, plastics (cancer, reproductive health, CV disease)

38. Student Question: What benefits does fasting have? • Fasting: willfully restricting food and/or beverage consumption • Various reasons throughout history: spiritualism, religion, therapy, famine • Practice empties the colon

39. Student Question: What benefits does fasting have? • Benefits: • Sense of control, other psychological benefits • Increased endorphins in the brain • If food allergies are present, physical relief

40. Student Question: What benefits does fasting have? • Keep in mind: • Liver, kidneys, lungs “detoxify” blood 24/7 • Brain needs glucose • No glucose = fat & protein sources removed from body • Fasts meant generally for short term • Metabolism may shift to adapt to starvation mode • Registered dietician or naturopathic physician may help reduce risks

41. Student Question: Are there any favorite dieting “tricks?” • When tempted to eat something off the “diet,” busy yourself with something - a chore, a walk, a drive, etc. • Recording food and beverage consumption (annoying, can improve awareness) • Regular physical activity, include high-intensity exercise • Include lean protein and/or fiber with most meals • De-centralize meat on the plate • Chew food thoroughly

42. Student Question: Are there any favorite dieting “tricks?” • Avoid misery • Drink water regularly • Assess alcohol consumption • Use smaller plates • Make dietary change a lasting lifestyle change