NUTRITION AND WELLNESS

1. NUTRITION AND WELLNESS Meredith Schneider RD, LD

2. About Me • Meredith Schneider, RD, LD • Graduated from Coordinated Program in Dietetics from the University of Texas at Austin • Currently working on my master’s degree in exercise physiology at UT Austin • Also work in private practice in Austin: Central Texas Nutrition Consultants

3. CARBOHYDRATE • Important for energy (esp. brain, red blood cells) and can be stored as glycogen • Body responds to ingestion by releasing insulin • Intake is about 50-60% of total daily calories • 4 calories/gram of carbohydrate • Food Examples: • Grains (breads, cereals, pasta, rice, oats/bran) • Fruits & vegetables (including corn, potatoes) • Beans • Sweets (cookies, cakes, pastries, etc.)

4. FIBER • Component of carbohydrate; structural part of plant • Not digested by human digestive enzymes • Recommended intake: 20-35 grams/day • Considered a good source if 4-5 grams/serving • Types: cellulose, hemicellulose, mucilages, gums, lignins, cutins, tannins • Sources include: • Fruits & vegetables (especially with skin) • Whole grains, oats, bran • Beans, nuts, seeds

5. PROTEIN • Broken down during digestion into amino acids • 4 calories/gram • Recommended intake: ~60-80 grams/day= .8 g/kg • Functions: • Building materials for growth & maintenance (collagen)  hair, skin, teeth, nails, muscles • Enzymes & hormones • Transporters: hemoglobin, lipoproteins • Provides iron • Food sources: meats, eggs, dairy, soy, nuts

6. FAT • Calorie-dense source of energy (9 calories/gram) • Functions: • Aids in absorption of fat-soluble vitamins • Provides energy reserve in body’s fat stores • Contributes to satiety • Provides essential fatty acids (omega-3, omega-6) • Good sources include: • Nuts, seeds  monounsaturated (omega-6’s) • Avocado  monounsaturated (omega-6’s) • Fish (salmon, tuna, halibut)  omega-3’s • Oils (olive, canola, flaxseed)  omega 3’s, 6’s

7. Fat, cont’d. • Triglycerides: chief form of fat in the diet and major form of fat in the body • Saturated fats:triglycerides in which most fatty acids are saturated with hydrogen atoms (ex. butter, lard) • Unsaturated fats: triglycerides in which most fatty acids are unsaturated (double bonds) (ex. Olive oil, canola oil, soybean oil) • Trans fats: refers to location of double bonds in fatty acids • Contributes to heart disease (act like saturated fats in the body) (ex. Hydrogenated oil) • Other food sources: fried foods, high fat animal products (meats, dairy), “junk foods” (chips, pastries, cookies, crackers, doughnuts)

8. Nutrition During Pregnancy • Recommended weight gain: • 25 lbs if normal weight • 28-40 lbs if underweight • 15-25 lbs if overweight • Energy and nutrient needs: • Calories: 340/day extra during the 2nd trimester & 450/day extra during 3rd trimester • Be sure to eat nutrient-rich foods • Protein: RDA + 25 grams

9. Nutrition During Pregnancy, cont’d • Special nutrient needs: • Folate: 600 micrograms/day; important for proper neural tube formation • Vitamin B12: 2.6 micrograms/day; necessary for activation of folate enzyme • Iron: 27 mg/day to support increased blood volume & provide for fetus and placenta • Calcium needs do not increase during pregnancy • Women should take prenatal vitamins to receive proper nutrient amounts

10. Nutrition During Infancy • Newborn baby needs 450 calories/day • Infant needs ~100 calories/kg of body weight • Energy & nutrients: • Fat provides most energy from breast milk/formula • Protein is essential for growth • Increased need for Vitamins A, D, E, C, B12; Folate, Riboflavin, Thiamin, Calcium, Iodine, Zinc • Introduce solid foods at 4-6 months • Introduce cow’s milk (whole) at 1 year

11. Nutrition During Childhood • Daily calorie needs vary widely (800 kcals at 1 yr; 1200 kcals at 6 yrs; 2000 kcals at 10 yrs) • Amount of physical activity determines individual calorie needs • Nutrient needs: • Carbohydrate needs are similar to adults (50-60% of daily calorie intake); children need at least 5 grams fiber/day • Protein: declines from 1.5 g/kg at 1 yr to .8 g/kg at 19 • Fat: 25-35% of total calories from age 4-18

12. Nutrition in Later Adulthood • Physiological changes: • Increase in fat stores and decrease in muscle mass (sarcopenia) • GI complications which can affect intake (dysphagia, tooth loss) • Sensory losses: diminished taste • Energy needs: • Men subtract 10 kcal/day for each year over age 19; women subtract 7 kcal/day for each year over age 19 • Protein needs are lower; still need abundant CHO; mod. fat intake; Vit B12 & D, Iron, Ca, important

13. Digestion • Teachers: Highlight key organs in digestive tract (mouth, stomach, liver, intestines, pancreas) & digestive enzymes & horomes secreted from each • Digestive enzymes: proteins found in digestive juices that breakdown food substances into smaller constituents (end in –ase) • Ex. Carbohydrase, lipase, protease, salivary amylase • Actions of HCl and bile • Actions of digestive hormones: Gastrin, secretin, CCK, GIP

14. Basal and Activity Metabolism • Basal metabolic rate: the rate of energy use for metabolism under specified conditions – after a 12-hour fast and restful sleep, without any physical activity, and in a comfortable setting; expressed as calories per kilogram per hour • Calculated by exchange of oxygen and carbohydrate • Factors affecting BMR: • Age, height, growth, body composition/gender, fever, stresses, environmental temperature, fasting/starvation, malnutrition, hormones, smoking, caffeine, sleep • Use BMR x Activity Factor for total daily calorie needs

15. Weight Management/Physical Activity • Calories in > Calories out = weight gain • Calories in < Calories out = weight loss • Calories in=Calories out = weight maintenance • 1 lb of body fat= 3500 calories • Healthy weight loss is .5-1 pound of body weight/wk • Calorie needs increase with increased physical activity • Weight management: combining a proper, healthy diet and regular physical activity

16. Food Labels • Serving size: appropriate portions for one sitting • All numbers on label correspond with one serving size • Calories: amount of energy provided by the food • Fat: categorizes saturated, trans fats • Carbohydrates: includes sugar, fiber, other carbohydrates • Other nutrients on label: sodium, % Vitamins A, C • Ingredients: first 3 ingredients listed are the ones in highest amount in the food • % Daily Value: % contributed by nutrient based on needs for a 2000 calorie diet

17. Nutritional Serving Sizes (1 serving) • Carbohydrates (6-11 servings/day) • 1 slices of bread, ½ c cooked cereal, rice or pasta, ½ bun or bagel • Vegetables (3-5 servings/day) • ½ cup cooked or raw vegetables, 1 c leafy raw vegetables, ½ c cooked legumes, ¾ c vegetable juice • Fruits (2-4 servings/day) • 1 medium-sized fruit, ¾ c juice, ½ c diced, cooked, canned fruit, ¼ c dried fruit. ½ c berries • Meat, Poultry, Fish (2-3 servings/day) • 2-3 oz lean, cooked meat, 1 egg, ½ c cooked legumes, 2 Tbsp peanut butter, 1/3 c nuts or seeds • Milk, Cheese, Yogurt (2 servings/day) • 1 c milk or yogurt, 2 oz processed cheese, 1 ½ oz cheese

18. Quick & Easy Estimates of Portion Sizes • 1 c cooked vegetable= a fist • 1 medium fruit= a baseball • ¼ c dried fruit= a golf ball • 3 oz meat= a deck of cards • 2 tbsp peanut butter= a ping pong ball • 1 ½ oz cheese= 6 stacked dice

19. Foodborne Illness Foodborne Illness: illness transmitted to human beings through food and water, caused by either an infectious agent (foodborne infection) or a poisonous substance (food intoxication); commonly known as food poisoning • Common foodborne infections/intoxications: • Giardiasis: from contaminated water, uncooked foods • Listeriosis: from raw meat, poultry, seafood, milk • Salmonellosis: from raw or undercooked eggs, meats, poultry, milk • E. coli infection: from undercooked ground beef, unpasteurized milk, contaminated water • Shigellosis: from raw foods, salads, dairy products, contaminated water • Botulism: from canning (look for dents) • Staphylococcal food poisoning: toxin produced in meats, poultry, egg products, tuna

20. Food Preparation Techniques • To reduce overall fat: • Bake, broil, grill, sautee foods using olive/canola oil instead of frying with hydrogenated oil • Trade cream for a lower fat alternative • Avoid using large amounts of butter or lard • To maintain nutrient values: • Steam vegetables instead of boil • If using microwave, use little water on the lowest heat for the shortest amount of time • Eat foods as fresh as possible (time will reduce nutrient value)

21. Careers in Nutrition • Registered dietitian: earn a bachelor’s degree in nutrition/meet educational pre-requisites and completes a supervised practice internship in order to take and pass a national exam and maintains registration through continuing professional education; certified through the American Dietetic Association • Dietetic technician: a person who has completed a minimum of an associate’s degree and an approved dietetic technician program that includes a supervised practice experience; becomes registered by passing a national examination and maintains registration through continuing professional education • Nutritionist: a person who specializes in the study of nutrition

22. References • Understanding Nutrition, 10th Edition, Whitney & Rolfes Other sources to refer to: • The Science of Nutrition, Thompson, Manore, Vaughan • American Dietetic Association website • www.eatright.org

23. My Information Meredith Schneider, RD, LD 512-820-8639 Central Texas Nutrition Consultants 512-469-7676 meredith52886@gmail.com