Eating Great in ’08 Basic Nutrition Workshop Part 2

1. Eating Great in ’08Basic NutritionWorkshopPart 2 Judy Rigsbyjrigsby@oru.eduUngerland Chiropractic Clinic7718 E. 91st St. Suite 100Tulsa, OK 74133918-743-2555

2. Review of First Session • •Dietary Guidelines for Americans • •Macronutrients • •Micronutrients • •60-20-20 Rule • •Food Labels • •Daily Journal

3. New guidelines for daily sodium Caffeine comparisons per 8 oz. beverage Drip Coffee – 100 mg Black Tea – 55 mg Green Tea – 20 mg Sodium and Caffeine

4. Water for Life • Vital Element, second only to oxygen • Vital every day • Things that dehydrate • Aging process • Sweat from exercise • Medications • Caffeine • Good general rule: for each glass of beverage with caffeine that you consume, drink one extra glass of water. • Other Benefits • Helps utilize stored fat for energy • Helps body recover quicker after exercise • Aids healing process when you have been ill

5. Drink More Water • Away from home • Water bottle • Order water at restaurants • At home • Designate your own water container • Bottled water

6. All Water is Not Created Equal • Hard or soft? • Hard water – lots of minerals • Soft water – fewer minerals • Supermarket water • Distilled • Mineral or spring water • Still or sparkling water • Spring-like or spring fresh

7. MicroNutrients • Vitamins and Minerals • Functions • Both organic and inorganic • 13 major vitamins • 3 basic criteria • Cannot be manufactured in the body • Symptoms from lack of vitamin • Elimination of symptoms

8. Vitamins and Minerals • Water-soluble • Vitamins C, B1, B2, niacin, B6, B12, folic acid, pantothenic acid, and biotin • Fat-soluble • Vitamins A, D, E, and K • Major Minerals • Calcium, chlorine, magnesium, phosphorus, potassium, sodium, and sulfur • Trace Minerals • Iron, chromium, fluoride, manganese, zinc, selenium, copper, and iodine

9. Too Much or Too Little? • Deficiency Signs • Vitamin A: poor night vision; dry, rough or cracked skin; slow wound healing; nerve damage; reduced ability to taste, hear, and smell; inability to perspire; reduced resistance to respiratory infections • Vitamin D: in children (rickets); in adults (osteomalacia) – soft, porous bones • Vitamin E: inability to absorb fat • Vitamin K: blood fails to clot • Vitamin C: scurvy, painful or swollen joints, shortness of breath, slow wound healing, muscle pains, skin rashes • B1: poor appetite, unintended weight loss; upset stomach; mental depression; inability to concentrate • B2: inflamed mucous membranes; burning eyes; skin rashes; anemia • B6: anemia; convulsions; skin rashes; upset stomach; nerve damage • B12: anemia; nerve damage; increased risk of stomach cancer

10. Too Much or Too Little?, cont. • Overdose Effects • Vitamin A: liver damage, headache, vomiting, abnormal vision, constipation, hair loss, loss of appetite, bone pain, sleep disorders, and dry skin and membranes • Vitamin D: damage to kidneys and heart; muscle weakness, headache, nausea, vomiting, high blood pressure, and retarded physical growth • Vitamin E: upset stomach or dizziness • Vitamin C: upset stomach, diarrhea, or constipation • Niacin: liver damage and increased risk of diabetes and gout • B6: damage to nerves in arms, legs, hands and feet • Choline: vomiting, sweating, low blood pressure and fishy body odor

11. Hand in Hand • Vitamin E keeps Vitamin A from being destroyed in intestines • Vitamin D helps body absorb calcium and phosphorus • Vitamin C helps folate build proteins • Vitamin B1 works in digestive enzyme systems with niacin, pantothenic acid, and magnesium

12. Sources of Vitamins • B1 (Thiamin) – fish, lean meat, poultry, liver, milk, yeast, potatoes, peas, beans, whole grain bread, and cereal • B2 (Riboflavin) – Leafy green vegetables, peas, beans, fish, lean meat, liver, kidney, eggs, milk, cheese, dried yeast, enriched bread, and cereal • B3 (Niacin) – Eggs, lean meat, liver, dried yeast, enriched bread, and cereal • B5 (Pantothenic Acid) – Liver, kidney, eggs, and fresh vegetables • B6 – Green vegetables, yeast, meat, fish, liver, milk, eggs, potatoes, whole grain cereal, and wheat germ • B12 – Lean meat, liver, kidney, milk, saltwater fish, and shellfish • C – Fresh fruit and juices, tomatoes, cabbage, green vegetables, chili peppers, and potatoes • Folacin (Folic acid or folate) – Leafy green vegetables, legumes, seeds, and liver

13. Sources of Vitamins, cont. • A – Milk, cheese, butter, eggs, fish oil, liver, kidney, carrot, papaya, pumpkin, leafy vegetables, and sweet potatoes • D – Cod liver oil, liver, fish, egg yolk and enriched milk (also produced in skin exposed to sunlight) • E – Vegetable oil, wheat germ, whole grain cereal, and lettuce • K – Liver, green leafy vegetables, cabbage-type vegetables, milk

14. Sources of Minerals • Potassium – Low-fat milk, green leafy vegetables, dried fruit, nuts, beans, fish and potatoes • Sodium – Low-fat dairy products, canned soups, tomato juice, pickles, bread, cereals, olives and table salt • Calcium – Low-fat dairy products, green leafy vegetables, eggs, dried peas and beans, nuts, seeds and tofu • Phosphorus – Low-fat dairy products, lean red meat, fish, poultry, eggs, peanuts, whole-grain products, dried peas and beans • Magnesium – Dark green vegetables, nuts, shellfish, whole-grain cereals, low-fat dairy products and dried fruit • Chloride – Salt, soy sauce, moderate quantities in whole, unprocessed food, large amounts in processed food • Sulfur – All protein-containing food

15. Sources of Minerals, cont. • Iron – Liver, lean red meat, whole-grain or enriched breads and cereals, rice, pasta, nuts, broccoli and spinach • Zinc – Seafood, lean red meat, nuts, eggs, whole-grain cereals, beans and poultry • Iodine – Saltwater fish, shellfish, iodized table salt and low-fat dairy products • Selenium – Seafood, lean red meat, whole-grain cereals and low-fat milk • Chromium – Lean red meat, seafood, low-fat cheese, whole-grain breads and cereals, fruits and vegetables • Copper – Liver, shellfish, mushrooms, peas, beans, nuts, whole-grain cereals and breads, dried fruits and grapes • Fluoride – Drinking water, tea and seafood • Manganese – Widely distributed in food • Molybdenum – Legumes, cereals and organ meats

16. Nutrition Books in Our Lending LibraryAvailable for Checkout

17. Our Reading Roomfor Kids

18. How to Make Nutrition Fun Not Just for Kids! Great Interactive Website: http://www.fizzyfruit.com/Cafe.html

19. Welcome to Fizzy Grove Here are some things Fizzy Pineapple wonders about: • If pro is the opposite of con, is progress the opposite of congress? • Shouldn't there be a shorter word for monosyllabic? • How many licks does it really take to get to the center of a tootsie pop? • If nothing ever sticks to Teflon, how do they get Teflon to stick to the pan?

21. S.M.A.R.T. Eater Checklist If you can check all of the boxes as true for you, then you can officially call yourself a S.M.A.R.T. eater! •  I wash my hands (with soap) before I eat. • I do not eat and play games at the same time. • I take small bites, and I chew thoroughly before I swallow. • I sit down while I am eating instead of lying down or running around. • I do not talk while I am eating. • I do not sing while I am eating. • I do not laugh while I am eating. •  I do not start food fights or make weird faces at the dinner table. •  I help my parents clean up after meals.  (Ouch!  We probably got you on that one.) • I do not give food to my younger brothers and sisters without my parents’ permission and when my parents are not around.

22. The Food Pyramid Game www.fizzyfruit.com/FoodPyramidGame.htm

23. Super Food Bowl • http://youtube.com/watch?v=TnqknvsjDEk OR • http://www.naturalnews.com/022560.html This PowerPoint show is available at: http://www.tulsachiros.com (Look in the Patient Education section)