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University of Maine at Augusta. Nutrition and Your Health Susan Baker Associate Professor of Science. Nutritional Goals. Quality intake that allows you to function at your best and promotes health. Intake that provides adequate levels of each nutrient
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University of Maine at Augusta Nutrition and Your Health Susan Baker Associate Professor of Science
Nutritional Goals • Quality intake that allows you to function at your best and promotes health. • Intake that provides adequate levels of each nutrient • Enough to meet your daily needs and to maintain stores
Nutritional Goals • Quantity of intake that promotes a healthy body weight. • BMI between 18.5 – 24.9 • Waist less than: • 35” for women • 40” for men
Energy Balance • Goal is for the energy taken in to equal the energy output • energy in = • energy out =
Energy/Caloric Needs • Depend Upon: • Weight • Activity Level • Lean body mass (muscle) • Gender • Metabolism
Planning a Healthy Diet • Compare intake to RDA – not easy! • Follow general diet planning principles • Use the Food Pyramid to guide intake and activity
Diet-Planning Principles (6) • Adequacy • Balance • Variety • Nutrient density • Kcal/energy control • Moderation
Diet-Planning Principles (6) • Adequacy • diet that provides enough energy and nutrients to meet the needs of healthy people
Diet-Planning Principles (6) • Balance • Diet that provides enough, but not too much of each type of food • Don’t want overeating of one food type to “crowd” out intake of other nutrients….
Diet-Planning Principles (6) • Variety • Diet that includes a wide selection of foods within each food group • Eat a variety of fruits, not just oranges
Diet-Planning Principles (6) • Nutrient Density • Select foods that provide the most nutrients for the least number of calories (nutrient dense foods) • FF vs. baked potato…… • Other examples ??
Diet-Planning Principles (6) • Kcal Control • Intake that meets nutritional needs without excess kcal intake • Moderation • Diet that limits intake of foods high in sugar and fat (and alcohol)
Diet Planning Guides • Food Guide Pyramid • Foods within each food group provide similar nutrients and are from similar food sources • “New” Food Pyramid 1/2005 • Why was it revised?
Food Pyramid • 6 ounces grains • Includes: bread, pasta, cereal, rice…. • 1 slice bread = 1 ounce • ½ cup pasta/rice = 1 ounce • ~3/4 cereal = 1 ounce • Goal is for half of your servings to come from whole grains • How to recognize whole grains
Food Pyramid • 2 ½ Cups of Vegetables • Choose a variety of vegetables • Dark green • Orange and yellow • Dry beans
Food Pyramid • 2 cups Fruits What counts as a cup? • 1 orange, apple, banana, ½ grapefruit • 1 cup canned fruit or berries • 1 cup fruit juice • Goal is to limit juices and eat more whole fruits • Why?
Food Pyramid • < 30% of Mainers report eating 5 servings of fruits/vegetables per day
Food Pyramid • 3 cups Dairy* • 1 cup milk or yogurt • Choose low fat options • Why??? • 1 ½ ounces cheese counts as “1 cup” • Limit cheese intake • Why??
Food Pyramid • 5-6 ounces Meat and meat alternatives • Meat, poultry, fish, eggs, seeds, nuts, legumes • Choose low-fat/lean meats and poultry • Bake, broil, or grill it. • Don’t __________ it.
Food Pyramid • Fats, oils, sweets, salt – use sparingly • Butter, cream, sour cream, cream cheese • Saturated fats • Margarine • trans fats, especially in stick margarine
Food Pyramid • Fats, oils, sweets, salt – use sparingly • Candy, soda, sugar, honey….. • Sugar • Processed foods • Often a source of salt and/or trans fats
Food Pyramid • Physical Exercise • Be physically active for 30 – 60* minutes per day. • Goal is moderate to vigorous exercise • * 60 minutes for kids and teens
Physical Activity Goals • 30-60 minutes of sustained moderate physical activity 5x per week. • Walking, cycling • Shooting baskets • Pushing a stroller • Swimming laps • Gardening……..
Physical Activity and Health • Greater health benefits occur with increased duration, intensity, or frequency of physical activity.
Physical Activity in U.S. Trends • Inactivity increases with age • Physical inactivity is more common in • Women • those with less education • Those with a lower income.
Physical Activity in Maine • < 25% of Mainers report engaging in regular physical activity
Why is this all this important? • Obesity is on the rise. • Diabetes, even in teens, is on the rise. • Heart disease is on the rise. • Hypertension is on the rise. • A quality nutritional intake combined with regular physical activity can reverse these trends.
Maine Obesity Data % Obese Year 10-14 1995 15-19 1996 15-19 1997 15-19 1998 15-19 1999 15-19 2000 15-19 2001 20-24 2002 15-19 2003 20-24 2004
Benefits Physical Activity • Reduced risk of: • Heart disease • Type II diabetes • High blood pressure • Obesity • Osteoarthritis • Dying prematurely!
What are the Causes? • What factors contribute to a poor diet and obesity: • In your life? • AT UMA? • What factors contribute to a healthy diet and lifestyle: • In your life? • At UMA?
What are the Solutions? • Improve quality of intake by: • Improve quantity of intake by: • Increase activity level by:
Improving quality of intake • Increase intake of: • Whole grains • Fruits (but not juices) • Vegetables
Improving quality of intake • Reduce your intake of: • Cheese • Trans fats • High fat choices • Goal is less than 3 g fat/serving
Improving quality of intake • How do I do this? • Replace 2-3 foods in your diet with healthier choices. • Reduce fat content of milk • Turkey sandwich with mustard instead of roast beef with mayo. • Low fat popcorn instead of chips
Maintaining a Healthy Weight • Reduce portion size • Reduce fat content of intake • especially saturated fats • Keep physically active • Build lean body mass – muscle • Weight bearing exercise • Walking
ASSIGNMENT • Evaluate the quality and quantity of your intake as compared to the Food Pyramid. • Record what you eat/do on a given day • Compare this intake to the Food Pyramid • What did you do well? • What areas need work? • Give specific recommendations for improving your diet/activity level.
Diet-Planning Principles (6) • Adequacy • diet that provides enough energy and nutrients to meet the needs of healthy people
Diet-Planning Principles (6) • Balance • Diet that provides enough, but not too much of each type of food • Don’t want overeating of one food type to “crowd” out intake of other nutrients….
Diet-Planning Principles (6) • Variety • Diet that includes a wide selection of foods within each food group • Eat a variety of fruits, not just oranges
Diet-Planning Principles (6) • Nutrient Density • Select foods that provide the most nutrients for the least number of calories (nutrient dense foods) • FF vs. baked potato…… • Other examples ??
Diet-Planning Principles (6) • Kcal Control • Intake that meets nutritional needs without excess kcal intake
Diet-Planning Principles (6) • Moderation • Diet that limits intake of foods high in sugar and fat (and alcohol)
Assignment • Record all of the foods you eat today (to include the quantity of each.) • Determine the # of servings from each food group of Food Group Pyramid. • Comment if this reflects normal eating for you. • Evaluate the quality and quantity of your intake – use the Food Guide Pyramid and class presentation to guide answer (be specific). • Make realistic suggestions as to how you could improve your intake. • Evaluate your level of physical activity and make recommendations for improving.
On-Line Resources • USDA Food Pyramid • Aim for a Healthy Weight • Great web site for anyone trying to lose weight • You can also evaluate your own personal health risks on this site – check it out!
Symptoms Iron Deficiency • Short attention span • Inability to concentrate • Irritable • Decreased physical performance • Increased number of infections • Most of these are also symptoms of low blood sugar!