New Food Rules

1. New Food Rules Adapted from Food Rules An Eater’s Manual By Michael Pollan

2. REVIEW • CHO, proteins, fats, ETOH are the building blocks of nutrition • Micronutrients and vits

3. Fats and Oils at the top wrong, doesn’t recognize fats from different sources.Meat 2-3x/day could be challenged, Bottom CHO, Eat more fruits and vegies.Moderate ETOH and folate assoc with < CV disese, ETOH alone > breast CA

4. Whole grain food/ high fiber decreased heart disease. Gylcemic load=surge of insulin with refined grains followed by drop. High glycemic load=increased risk of diabetes. Milk/fish/sunshine best source of vit D:800IU

5. Effects of Maternal Nutrition on Fetus • Deficiencies can interfere with cell and organ growth • If deficiencies occur during cell division - permanent consequences • If deficiencies occur during cell enlargement - reversible

6. Role of Nutrients • Carbohydrates: • Primary source of energy • Fiber • Fats: • Energy • More completely absorbed during pregnancy

7. Role of Nutrients (cont’d) • Calcium and phosphorus: • Mineralization of fetal bones and teeth • Energy and cell production • Acid–base buffering

8. Role of Nutrients (cont’d) • Iodine: • Essential for brain development • Sodium: • Metabolism • Regulation of fluid balance

9. Role of Nutrients (cont’d) • Zinc: • Protein metabolism • Synthesis of DNA and RNA • Fetal growth • Lactation

10. Role of Nutrients (cont’d) • Magnesium: • Cellular metabolism • Structural growth • Iron: • Oxygen-carrying capability

11. Role of Nutrients (cont’d) • Vitamin D: • Absorption and utilization of calcium and phosphorus • Vitamin E: • Fat absorption • Vitamin K: • Synthesis of prothrombin

12. Role of Nutrients (cont’d) • Vitamin C: • Development of connective tissue • Development of vascular system • B vitamins: • Cell respiration and glucose oxidation • Energy metabolism

13. Changes in Nutritional Needs • No change in: • Fat • Vitamin A • Vitamin K • Iodine • Sodium

14. Changes in Nutritional Needs (cont’d) • Increased needs: • Calories • Carbohydrates • Protein • Calcium • Zinc • Magnesium

15. Consider a Food Intake/3 Day Diary

16. Weight Gain During Pregnancy • Weight gain in terms of optimum ranges based on prepregnant body mass index (BMI) • Pattern of weight gain: • Normal weight: gain of 1.6 to 2.3 kg (3.5 to 5 lb) during the first trimester, followed by an average gain of 0.5 kg (1 lb) per week during the last two trimesters • Underweight: gain of 1.75 lb per week during the last two trimesters • Overweight: gain of 0.7 lb per week during the last two trimesters

18. Vegetarian Diets • Lacto-ovovegetarian—includes milk, dairy products, and eggs • Lactovegetarian—includes dairy products but no eggs • Vegetarian—includes no animal products

19. Vegetarian Diets in Pregnancy • Increase in protein needs because of the lower quality protein sources: • Varied diet with adequate caloric intake and complementary amino acids • Complete proteins may be obtained by eating different types of plant-based proteins and whole-grain cereal with soy milk • Difficulty obtaining sufficient calories because diet tends to be higher in fiber: • Supplementation with energy-dense foods

20. Vegetarian Diets in Pregnancy • Daily supplement of 4 mg of vitamin B12 is necessary. • Daily supplements of calcium and vitamin D are necessary: • If soy milk is used, only partial supplementation may be needed

21. Food and Culture • Foods have a symbolic significance • Related to major life milestones • Variations within cultural groups • Symbol of friendliness, warmth, and social acceptance • Taking care of the family

23. Psychosocial Factors • Socioeconomic factors may determine nutritional status • Attitudes and feelings about pregnancy may influence diet • May be used as a substitute for emotions

24. Adolescent Pregnancy Weight Gain • Use dietary reference intakes (DRI) for nonpregnant teenagers • Add nutrient amounts recommended for all pregnant women • At risk because of their physiologic and anatomic immaturity • Young adolescents need to gain more than older adolescents

25. Adolescent Dietary Issues • Iron supplements are required • Calcium supplements are required • Irregular eating patterns must be assessed over time

26. Nutritional Counseling for the Adolescent • Positive approach • Suggest nutrient-rich foods • Include other family members involved in meal preparation • Involve expectant father • Emphasize benefits to her and her baby • Peer classes

27. Nutritional Counseling for Formula-Feeding Mothers • Dietary requirements return to prepregnancy levels • Reduce caloric intake by 300 kcal/day

28. Nutritional Counseling for Breastfeeding Mothers • Increase caloric intake by 200-300 kcal/day over pregnancy level • Protein intake should be 65 mg/day for first 6 months and then 62 mg/day thereafter • Calcium intake should be 1000 mg/day • Maintain adequate fluid intake

29. Facts Fact 1. Populations that eat a so-called Western diet-lots of processed foods and meat, lots of added fat and sugar, lots of refined grains, lots of everything except vegies, fruits, whole grains- invariably suffer from high rates of Western diseases: obesity, type 2 diabetes, cardiovascular disease, and cancer.

30. All obesity and type 2 diabetes 80% of cardiovascular disease More than 1/3 of all cancers can be linked to this diet

31. Fact 2 Populations eating a remarkably wide range of traditional diets generally don’t suffer from these chronic diseases. People who get off the Western diet see dramatic improvements in their health.

32. What should I eat? Eat Food: not edible foodlike substances Highly processed concoctions designed by food scientists, consisting mostly of ingredients derived from corn and soy.

33. Don’t eat anything your great-grandmother wouldn’t recognize as food – food or toothpaste?

34. Avoid food products containing ingredients that no ordinary human would keep in the pantry. Ethoxylated diglycerides? Cellulose? Xanthan gum?

35. Avoid food products that contain high-fructose corn syrup. Reliable marker for food that has been highly processed.

36. Avoid foods that have some form of sugar (or sweetener) listed among the top three ingredients. Any product that has more sugar than any other ingredients has too much sugar. 40 types of sugar used in processed foods.

37. Avoid food products that contain more than five ingredients. Haagen-Dazs “five” Three-ingredient Tostitos.

38. Avoid food products containing ingredients that a third-grader cannot pronounce.

39. Avoid food products that make health claims. • Remember margarine- turned out to contain transfats that give people heart attacks. • Don’t take the silence of the yams as a sign they have nothing to say about your health.

40. Avoid food products with the wordoid “lite” or the terms “low-fat” or nonfat in their names. You are better of eating the real thing in moderation than bingeing on “lite” food products packed with sugars and salt.

41. Diet Cheesecake
Individual Portion Size - Gluten Free
Light and Creamy, Tastes Like A Dream. Quite possibly the reason why you can now stick to your diet. Low Price of $3.49 per item INGREDIENTS:NON FAT CREAM CHEESE, FARMER CHEESE, EGG WHITES, SPLENDA, CORN STARCH, VANILLA EXTRACT AND LEMON JUICE. Avoid foods that are pretending to be something they are not.

42. Avoid foods you see advertised on television.

43. Shop the peripheries of the supermarket and stay out of the middle. Processed foods dominate the middle, while fresh foods line the walls.

44. Eat only foods that will eventually rot. Real food is alive therefore it should eventually die.

45. Eat foods make from ingredients that you can picture in their raw state or growing in nature.

46. Get out of the supermarket whenever you can.

47. Buy your snacks at the farmers market

48. Eat only foods that have been cooked by humans. Not corporations

49. Don’t ingest foods made in places where everyone is required to wear a surgical cap.

50. If it came from a plant, eat it; if it was made in a plant, don’t.