Nutrition and Health

1. Nutrition and Health Amy Jo Riggs, MS, RD

2. The Six Nutrients For Health • Carbohydrates • Proteins • Fats • ___________ • Vitamins • Water

3. Carbohydrates (CHO) • Compounds composed of single or multiple _____________ • Simple Carbohydrates • Complex Carbohydrates • Main source of energy for fueling body • Body can store CHO as glycogen for later use • 60-65% of calories should come from CHO • Need 100-130 grams/day for protein sparing • Provide 4 calories/gram

4. Simple Carbohydrates • These include monosaccharides and disaccharides • Recommend limiting _________ CHO in diet • Foods that fall into this category • Cakes • Candy • Cookies • Pies • Soda • Table Sugar

5. Complex Carbohydrates • These include 2 types of polysaccharides • Starches and Fiber • Recommend that majority of CHO in diet come from complex CHO • Foods that fall into this category include • Beans (black, kidney, refried) • Fruit, especially fresh fruit • ________________ (fresh or frozen over canned) • Whole grains • Whole wheat bread, pasta and cereals, brown rice, etc.

6. Importance of Dietary Fiber • Promotes feeling of fullness after eating • Beneficial for weight loss/maintenance • Helps prevent _____________ • Prevents diverticulosis • Reduces blood cholesterol levels • Reduces heart disease and stroke • Slows digestion and absorption of CHO • Improves body’s handling of insulin and glucose • May reduce risk of colon cancer

7. Special Reasons to Pay Extra Attention to Carbohydrates • Diabetes (Type I and Type II) • Hypoglycemia • Sports Nutrition • __________ Control

8. Diabetes • This is high ________________ levels • Fasting level > 140mg/dL • There are 2 types of diabetics • Type I: insulin dependent; pancreas is not producing insulin; typically in child/young adults • Type II: non-insulin dependent; pancreas is producing insulin but cells aren’t responding; typically in overweight adults • Diet and exercise are the best, natural ways to control blood sugar levels

9. Diabetic Diet • Carbohydrate Counting • 15 grams of CHO = 1 CHO choice • Diet will vary on individual • Focus on complex CHO. Avoid sugar! • Low fat (esp. saturated fat) • Lean Protein with all meals and snacks • Portion Control • Eating regular meals and regular times • Do not skip meals!!!

10. Diabetic Diet • Carbohydrate Foods • Starchy Foods • Bread, pasta, rice, cereal • Starchy Vegetables • Potatoes, corn, peas, beans, yams • Fruits and Fruit Juices • Milk and _____________ • Sweets • Cakes, cookies, ice cream, soda, etc

11. Hypoglycemia • This is low ________________ • Fasting level < 70mg/dL • Diet is the best way to treat this condition

12. Hypoglycemic Diet • Eat 6 small meals per day • Avoid simple CHO • Avoid caffeine and alcohol • Protein foods MUST be eaten with meals and snacks • Know how to properly treat low blood sugar

13. Sports Nutrition • Athletes or individuals that exercise regularly need to make sure their diet is rich in CHO for several reasons: • Energy • Helps recovery from a hard workout or event • Replenishes glycogen stores after they have been depleted from exercise

14. Weight Control • CHO can be a smart and healthy choice for weight control when eaten properly • Watch portion size • Choose the right kind of CHO • CHO are not fattening per say; HOWEVER • If one eats too many CHO in the diet, the body will convert the glucose to fat and will store it in adipose tissue

15. Proteins • Compounds composed of carbon, hydrogen, oxygen, and nitrogen arranged in strands of amino acids • 15-20% of calories should come from protein • Protein in foods provide 4 calories/gram

16. Types of Proteins in Body • Enzymes • Hormones • Antibodies • Cell Receptors • Transporters • Structural Components

17. Roles of Proteins in Body • Supports growth and maintenance • Builds enzymes, hormones, antibodies • Maintains fluid and electrolyte balance • Maintains acid-base balance • Provides energy

18. Protein Foods • Meat, Poultry, Fish • Cheese, Cottage cheese • Nuts • Peanut Butter • Eggs • Soy products such as Tofu

19. Special Reasons to Pay Extra Attention to Protein Intake • Children • Important due to growing • Diabetes • Hypoglycemia • Athlete/Exerciser • Need more protein than sedentary individuals to help rebuild muscle and tissue • Renal (kidney) Disease

20. Renal Disease • Individuals that suffer from renal insufficiency have specific protein needs • Before Dialysis • Decrease protein in diet • During Dialysis • Increase protein in diet

21. Fats • Lipids that are solid at room temperature • Main source of energy storage • 20-30% of calories should come from fat • Fat provides 9 calories/gram

22. Types of Lipids • Fatty Acids • Triglycerides • Storage form of fatty acid • Phospholipids • Sterols • Cholesterol

23. Usefulness of Fats • Fuel • Storage of energy • Protection from the environment • Absorption of fat soluble vitamins • Provides flavors and texture to foods • Satiety

24. Different Types of Fats • Monounsaturated • Polyunsaturated • Essential Fatty Acids • Omega 3 • Omega 6 • Saturated • Trans Fatty Acid

25. Monounsaturated Fats • These fats are considered healthy fats • Sources of monounsaturated fats • Canola Oil • Olive Oil

26. Polyunsaturated Fats • These are considered healthier fats • Sources of polyunsaturated fats • Safflower Oil • Sunflower Oil • Corn Oil

27. Saturated Fats • These fats are the “bad” fats • These are the fats that raise cholesterol in the blood and lead to heart disease • Sources of saturated fats • Coconut Oil • Butterfat • Lard

28. Trans Fatty Acids • These are the “newer” discovery of bad fats • Have unusual shapes that can arise when polyunsaturated oils are hydrogenated • Sources of trans fat • Margarines and shortenings • Salad dressings and mayonnaise • Biscuits, cookies, crackers • Chips, doughnuts • Fried foods

29. Special Reasons to Pay Extra Attention to Fat Intake • Heart Disease • High Cholesterol • Thrombosis • Obesity • Removal of Gallbladder

30. Heart Disease • Number 1 killer in USA • A high fat diet causes arteries to clog and build up plaque

31. High Cholesterol • Total Cholesterol • < 200 mg/dL • LDL Cholesterol: “Bad” • < 100 mg/dL • HDL Cholesterol “Healthy” • > 60 mg/dL • Triglycerides • < 150 mg/dL

32. Thrombosis • Stationary blood clot that closes off a blood vessel • Embolism • A blood clot that breaks loose • This leads to a heart attack or stroke depending on where the breakage occurs

33. Obesity • High fat diets lead to increase risk of weight gain • Remember that fat has the most calories per gram out of the 3 macronutrients • Obesity increases the risk of • Diabetes • Heart disease/stroke • Hypertension • Mobility problesm

34. Removal of Gallbladder • If one has to have their gallbladder removed • They must follow a low fat diet • The gallbladder stores bile

35. Nutrition Quackery

36. Nutrition Affects Everyone • Many people want to learn more about nutrition • The widespread appeal of nutrition makes it more vulnerable to misinformation and deception

37. What is Quackery? • Promotion for financial gain, of devices, services, or products that alter or claim to alter a human condition without proof of safety or effectiveness • Fraudulent claims may sound reasonable and logical but they lack the research support found in nutrition science

38. How is Quackery Spread • Websites • Telephone/telemarketing • Newspaper • Magazines • Radio • Television

39. Who to Ask for Nutrition Advice • Registered Dietitian (RD): • Has educational background necessary to deliver reliable nutrition advice and care • Be cautious when someone states they are a nutritionist • Scientists: • Scientist do research and lets remember that research changes! Don’t put all your “beliefs” into one basket.

40. What to Read for Sound Nutrition Advice • Journals • Journal of American Dietetics Association (ADA) • American Journal of Clinical Nutrition • Nutrition Reviews

41. Weight Management

42. Tips to Reach a Healthy Weight • Assess your current behaviors • Make a list of good and bad habits • Make a commitment • Develop a plan • Make sure it fits your schedule and your liking • Accept realistic weight loss goals • Set short-term goals • Focus on health

43. Tips to Reach a Healthy Weight • Exercise • Add physical activity to day to day routine • Don’t give into negative thoughts • Track your progress • Modify your environment • Find support • Don’t deprive yourself • Avoid fad diets

44. Tips to Reach a Healthy Weight • Don’t focus on the scale • Muscle weighs more than fat • Get your body fat measured • DEXA Machine • Measures lean mass • Measures fat mass • Measures bone density • Skin folds • Determines fat mass

45. Calculating Your Energy Needs • Women • 655 + (4.4 x wt. in pounds) + (4.3 x ht. in inches) – (4.7 x age) • Men • 66 + (6.2 x wt. in pounds) + (12.7 x ht. in inches) – (6.8 x age) • Note: this is just an estimate of your calorie needs to carry out daily activity. It does not account for exercise or strenuous work

46. Three Basic Keys to Healthy Eating • Moderation • Variety • Wholesomeness