USCG Health PromotionWellness

1
The Fundamentals of Nutrition

• USCG Health Promotion/Wellness
• District 1

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Objectives

• Identify nutrients.
• Identify dietary guidelines for good health.
• Understand food labels.
• Be able develop a balanced nutrition plan.
• Why the fuss about antioxidants?

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Lifestyle Quiz

• 1. Are you too tired to cook at the end of the
  day?
• 2. Would you rather hit the snooze alarm than eat
  breakfast?
• 3. Do you often eat fast food and take out?
• 4. Are your cupboards and refrigerator often bare
  
• 5. Do you ever skip meals or go longer than 5
  hours without eating?

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Quiz Continued...

• 6. Do you travel frequently?
• 7. Do you hate cooking?
• 8. Do you rely on coffee to jumpstart your
  morning?
• 9. Do you eat just one large meal?
• 10. Do you work 45 or more hours per week? Or
  combine 2 or more of the following job, school,
  child care, charitable/social organization.

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And The Results......

• 7-10 YES - Eating gets in the way of your day.
  You are probably too busy. You need to maximize
  your limited eating times.
• 3-6 YES - You lead a busy life and could be
  developing poor eating habits now is the time to
  make changes.
• 1-2 YES - Not bad! Concentrate on keeping your
  meals nutritionally balanced.

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Why is a Healthy Diet Important?

• Improves Your Life NOW
• How you look
• How you feel
• Improves Health Throughout Lifespan
• Reduces incidence of chronic disease
• Improved quality of life

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Overall Health Risk of Disease

• Cancer
• Heart disease
• Diabetes
• Stroke

• Osteoporosis
• Cataracts
• Birth defects
• Premature death

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Physiological Function of Nutrients
Nutrient
Functions
Protein
Builds repairs body
and fights infection.
Carbohydrates
Provide energy for the
body.
Fat
Protects internal organs,
carries fat-soluble vitamins.
Vitamins/Minerals
Regulate body processes.
Water
Important for the many
chemical reactions in the
body.
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Energy Nutrients

• 1 gram FAT 9 calories
• 1 gram CARBO 4 calories
• 1 gram PROTEIN 4 calories
• 1 gram ALCOHOL 7 calories

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Proteins

• Composed of 8 essential and 11 non -essential
  amino acids
• Produce enzymes and hormones
• With carb deficiency, protein is converted to
  glucose
• Excess converted to fat for storage
• Needs of average person .8grams/kg wt
• 15 of total calories

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Types of Proteins

• Complete Proteins
• contain all eight essential aminos
• meats, cheese, eggs, fish, soy protein
• Incomplete Proteins
• lack one or more essential aminos
• can not support growth
• plant products

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Proteins

• Daily Value of Protein is 50 grams
• 4 oz of meat, fish, or poultry provides about 28
  grams
• Most Americans consume 100 grams of protein per
  day
• To much protein in the diet may, over time, lead
  to many health problems

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Protein and Foods

• 1 cup milk/yogurt 8g
• 1 oz cheese 8g
• 2 Tb peanut butter 8g
• 2 lg eggs 12g
• 4 oz chicken/beef 30g
• 1 can tuna 40g

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Health Problems and Excess Protein

• Elevated blood cholesterol levels
• Osteoporosis
• Dehydration
• Liver and kidney damage
• Gout
• Mild health problems

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Carbohydrate in the Body

• All starch converted to glucose for use as fuel
• Some free glucose circulating in blood
• Converted to glycogen for storage in liver and
  muscles
• Converted to fat for additional storage
• 55-65 of total cals per day

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Types of Carbohydrates

• Simple Carbohydrates (simple sugars)
• Monosaccharides glucose, fructose, galactose
• Disaccharides sucrose, lactose, maltose
• Complex Carbohydrates
• polysaccharides (long-chain single-ring sugars)
  glycogen, starch, non starch polysacchardies-fiber
  )

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Simple Carbs

• Quick source of energy - can be broken down very
  easily
• Sugar enters the blood faster than it can be
  absorbed by the muscle
• Possibly resulting hypoglycemia and fatigue
• Many sources of simple carbs not nutrient dense

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Complex Carbs

• Takes longer for the body to break down
• 4/5 of all carbs in diet - complex
• Ideal fuel source for long endurance activities
• prevent hypoglycemia
• Grains, whole grain products, vegetables and
  legumes (beans) are good sources of complex carbs

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Carbohydrate in the American Diet

• Complex carb intake decreased 30 since turn of
  century
• Simple sugar increased from 30 to 50 of total
  carbs
• Fiber intake one of few deficiencies in American
  diet

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Fiber

• Not digested or absorbed by the body
• Found in beans, whole grain products, fruits and
  vegetables
• Has no energy or tissue building value
• Helps move food through the digestive tract
• Two kinds Soluble / Insoluble

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Fiber contd

• Recommended intake 25-30 gms. per day
• Consider these
• white bread - .5 gm / whole wheat bread - 1.6 gm.
• apple juice - .4 gm. / apple - 3 grm.
• Too much can bind to necessary minerals and
  prevent their absorption

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Foods Rich in Fiber
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Fats

• Storage form of energy in the body
• Slow to breakdown
• Carry/Store fat soluble vitamins
• Provide structure to cells
• Excess associated with many chronic diseases
• AHA recommends 30 or less
• Generally not recommended to go less 20

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Fats contd

• Saturated Fats/Hydrogenated
• solid
• animal sources, tropical oils
• Monounsaturated (liquid)
• Olive, Canola, Nuts, Avocados
• Polyunsaturated (liquid)
• Safflower, Corn, Soybean

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Cholesterol

• A waxy substance made by the liver, necessary for
  normal functioning of the body
• ONLY in foods of ANIMAL origin
• Cholesterol levels related to both saturated fat
  intake and dietary chol intake
• Desirable total cholesterol level

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Factors that Lower Cholesterol

• Soluble Fiber beans, oats, fruit, and vegetables
• Monounsaturated Fatlower LDLs, raise HDLs
• Aerobic Exercise increase HDL
• Antioxidants lower LDL

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Factors that Raise Cholesterol

• Excess Weight each 2 pounds of excessive weight
  adds, on an average, 1 mg/dl to your blood
  cholesterol.
• Foods High in Saturated Fat causes the liver to
  produce more cholesterol.
• Smoking Increases LDL and decreases HDL.

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Vitamins

• Fat soluble vitamins (A, D, E, K)
• accumulate in tissue possible toxicity
• Water soluble (B complex C)
• mega doses act as drugs
• possibly toxic?
• 100 RDA of nutrients considered safe
• Megadoses (10 times the RDA) should be avoided

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Anti-Oxidants

• Anti-oxidants protect from damage caused by
  oxidative stress or free radical damage
• Free radical atom with an unpaired electrons,
  unstable atom
• Diseases conditions possibly associated with
  free radical damage
• cancer - Alzheimers Disease
• Arthritis - Loss of memory
• Diabetes - cataracts
• CVD - aging process

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Vitamin Supplements Should we take them?

• Meals lacking balance and variety
• Taking in less than 1200 kcal
• Multi-vitamin THE BEST!
• Iron for women
• Antioxidants
• vit C
• vit E
• beta-carotene
• phytochemicals (5 a day)

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Minerals

• There at least 17 essential minerals
• Too little or too much of a mineral results in
  specific symptoms, such as anemia (lack of iron)
  and osteoporosis (partially due to lack of
  calcium).
• High PRO diet, loss of Ca

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Water

• Body is made up of about 60-70 water
• Can only live for a few days without it
• Body fluids help eliminate waste products
• Lubricates joints
• Aids in chemical reactions within body

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5 Guidelines

• Eat a variety!
• Eat more complex carbohydrates and fiber
• Eat less fat, cholesterol, sodium, and simple
  sugars
• Maintain ideal body weight
• Moderate alcohol and caffeine use

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Food Guide Pyramid
2-4
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The Food Label
Nutrition Facts Serving size 1 cup
(228g) Serving Per Container2 Amount Per
Serving Calories 90 Calories from fat 30
Daily Value Total Fat 3g 5 Saturated Fat
0g 0 Cholesterol 0mg 0 Total Carbohydrate
13g 4 Dietary Fiber 3g 12 Sugars
3g Protein 3g
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Fat Budget

• 25 Total Fat
• 2000 kcal x .25 / 9 56
• 2500 kcal x .25 / 9 70
• 2800 kcal x .25 / 9 78
• 7 Saturated Fat
• 2000 kcal x .07 / 9 16
• 2500 kcal x .07 / 9 19
• 2800 kcal x .07 / 9 22

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Tips for Reducing Dietary Fats

• Use non-fat of low-fat dairy products and other
  products
• Use low-fat cooking methods
• Bake, roast, steam, broil, stir fry, microwave
• Seldom have fried foods
• Choose lean cuts of meat, trim fat

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Planet Hollywood Mushroom Cheeseburger VS Quarter
Pounder

• 900 cals / 57 grams of fat
• 28 of them artery cloggers
• with fries total 1240 cals / 88 gms fat
• 40 cloggers
• 430 cals / 21 grams fat
• 9 of them artery cloggers
• w/ lg. fries total 880 cals / 43 gms fat
• 17 cloggers

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Sodium

• Recommended intake no more than 2400mg. per day
• Typical American diet gets 5000-6000 mg. per day!
• Naturally occurring in foods
• Related to development of High Blood Pressure
• Diagnosed Hypertension

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Tips for Reducing Sodium

• Use fewer processed foods
• Use fresh or frozen vegetables cautious of canned
  foods
• Cook with herbs instead of salt or decrease the
  amounts added
• Add little or no salt at the table
• Substitute herbs, spices, and lemon juice
• Buy reduced sodium products
• Moderate use of high salt foods

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Caffeine

• Stimulant
• Can improve endurance performance
• increases the use of fat and spares muscle
  glycogen
• Cons
• increased blood pressure
• increased heart rate
• increase urine production leading to dehydration

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Alcohol

• High in empty calories no nutrient value
• Poor source of carbs, vitamins, minerals
  electrolytes
• Poor source of fluids - dehydrates
• Depressant
• 7 Calories/Gram

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Healthy Eating Tips

• No magic diets (diets are temporary)
• Educate yourself about nutrient dense foods
• Yes, less fat but still watch the total calories
• no-fat does not always mean good for you
• Everything in moderation (not all or none
  principle)
• Food Guide Pyramid
• Eat more real food and less highly processed food
• Be aware of labels - learn how to read a label

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Eating Hazards at Work

• Meetings
• Vending Machines
• Unpredictable schedule
• Travel
• Long Hours
• Desktop Goody Jars
• Happy hour

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Brown Bag It

• Prepare the night before (plan)
• Use food guide pyramid
• The Fabulous Four
• Sandwich (turkey meats, roast bf, tuna, pbj)
• Fruit or/and veggies
• Drink (milk, water, real fruit juice)
• Dessert!!!

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Eating Out Strategies

• Salad, with dressing on the side
• Lean meat, fish, poultry prepared without breaded
  or batter coatings and served with sauces on the
  side.
• Send it Back!!!
• Doggie Bag
• Steamed fresh vegetables
• Fresh fruit for dessert
• Ice tea, decaff-coffee, water, diet soda, skim
  milk

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Eating Out Strategies Continued

• Split an entree
• Baked potato not fries
• Fast food strategies
• Get Your Moneys Worth trap
• Cover food with napkin when full

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Maintaining Ideal Weight

• Nutrition and Exercise go hand in hand

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Lasting Weight Loss

• Lifetime changes
• Emphasis on exercise
• Gradual weight loss
• What doesnt work
• Crash diets
• Complicated tracking methods

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Weight Loss Myths

• Special Clothing or body wraps
• Spot reducing
• Cellulite
• Diet pills
• Surgery
• Vibrating belts
• Fad Diets

51
Review

• Identify nutrients
• Identify dietary guidelines for good health
• Understand food labels.
• Be able develop a balanced nutrition plan
• Why the fuss about antioxidants?