Nutrition for Health

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Nutrition for Health

• How to eat to achieve better health.

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Calories In VS. Calories Out

• Calories in from food you eat
• Calories out expended or burned through normal
  physiological functions and exercise.
• Calories in Calories out Same weight
• Calories in Calories out Weight gain
• Calories in
• Any (carbohydrates, fat, protein) extra calories
  are stored as fat in the body!

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Calories in VS. Calories Out contd

• 3500 calories 1 lb
• Burn extra 500 calories/day 1 lb/wk loss
• OR
• Eliminating 500 calories/day 1 lb/wk loss
• OR
• A combination of both!

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Estimating your Metabolic Rate

• To estimate your metabolic rate, follow these
  steps
• Convert your height to meters and weight to
  kilograms
• Height to meters inches x 0.0254
• Weight in kilograms pounds/ 2.2
• Estimate your Basal Metabolic Rate
• Men BMR 294 - (3.8 x age) (456.4 x height)
  (10.12 x weight)
• Women BMR 247 - (2.67 x age) (401 x height)
  (8.6 x weight)
• This does not include what we burn do to extra
  physical activity.

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NEW Food Guide Pyramid
Source USDA
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Carbohydrates

• Yields 4kcal/g
• Functions
• Primary fuel source for some cells, such as those
  in the nervous system (brain) and red blood
  cells.
• Relied upon by muscles to support intense
  physical activity

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Good Carbohydrates

• Fruits(Eat the fruit rather than drinking juice)
• Vegetables
• Whole Grains whole wheat, bran, oats
• Legumes beans, lentils
• All are naturally high fiber foods

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Dietary Fiber

• Goal 10 35 grams/day
• Typical American gets 7 g/day
• Functions
• Helps with elimination, decreases constipation
• Aids in weight control fills you up without
  yielding much energy (calories) because our
  bodies cant absorb fiber.
• Decreases likelihood of colon cancer development
• Keeps blood sugars levels steady
• Also decreases production of cholesterol in the
  liver, resulting in lower blood cholesterol
• Lowers risk of developing coronary heart disease
  and stroke
• Every 1 gram of fiber we eat, our bodies burn an
  extra 7 calories! Consume 30g 210 calories
  burned!

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Case Studies

• When consumed in large amounts, dietary fiber
  somewhat slows glucose absorption from the small
  intestine. This effect can be helpful in the
  treatment diabetes. In fact, women whose main
  source of carbohydrates is low-fiber foods are
  2.5 times more likely to develop diabetes than
  those who have high-fiber diets. A recent study
  found that 50g of fiber per day improved blood
  glucose regulation in type II diabetes.
• One study showed that men who ate more than 25g
  of fiber/day had a 36 lower risk of developing
  coronary heart disease, and those eating 29g of
  fiber/day decreased their risk of a heart attack
  by 41.

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Not so Good Carbohydrates

• Refined Sugars
• White breads
• Cookies, cakes, candy
• Soft drinks, soda, high sugar drinks, alcohol
• Refined bagels and muffins
• French Fries

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The Skinny (or not) on Artificial Sweeteners

• Good or Bad?
• Physiological Response
• Brain signal Pancreas
• Insulin released
• Insulin cannot recognize synthetic molecule
• Unused insulin signals brain that more SUGAR is
  needed
• Result Crave more sugar overall!

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Fats/Lipids

• Yields 9 kcal/g
• Function
• Stores energy
• Helps us digest some vitamins and phytonutrients
• Contributes to hormone synthesis

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GOOD Fats

• Monounsaturated
• Most nuts
• Olive oil
• Peanut Oil
• Canola oil
• Safflower oil
• Avocados

• Polyunsaturated
• Sunflower oil
• Corn oil
• Soybean oil
• Cottonseed oil
• Omega 3 and 6
• Next slide

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GOOD Fats, contd

• Omega-3 and Omega-6 Fatty Acids
• Linked to improved cardiovascular health
• Associated with
• reducing inflammation
• Discouraging blood clotting
• Expanding blood vessels
• Sources
• Fish (salmon, mackerel, tuna and cod), canola
  oil, wheat germ, soybeans, hempseeds, and
  flaxseeds (richest plant source of Omega-3s).

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BAD Fats

• Some meats (Red)
• Eggs
• Butter
• Some dairy products
• Lard
• Palm oil
• Fried foods
• Should try to keep these fats to a minimum

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Protein

• Yields 4 kcal/g
• Functions
• Structure of bodys components
• Growth and repair of skeletal muscle tissue,
  heart, liver, and other organs

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Protein Sources

• Animal Proteins
• Lean red meat, chicken, pork, or fish
• Eggs
• Plant Sources
• Nuts, seeds, beans (legumes), lentils, soybeans,
  tofu
• Substitutes for animal products are readily
  available at grocery stores
• No Saturated Fat in plant products (no
  cholesterol)

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High Protein Diets

• Are typically low in plant foods, therefore
  fiber, some minerals and vitamins, and
  phytochemicals.
• Are typically high in saturated fats that have
  been linked to cardiovascular disease.
• Can cause calcium (Ca) lost in urine.
• Excess Nitrogen in blood pulls Ca (buffer) out of
  bones. This in combination with inadequate Ca
  intake further compromises bone health (i.e.
  osteoporosis)

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Dont forget the water!

• Water is the transport medium of the body.
• Ensures all physiologic processes are carried out
  completely and efficiently
• Water fills us up and can curb hunger
• Often times our brain misreads thirst for hunger,
  therefore we eat more.
• Thirst is a sign from the brain that one is
  already on its way to dehydration. The thirst
  mechanism is not always reliable especially in
  older adults.

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Recommended Dietary Allowance

• Carbohydrates 50-60
• Protein 15-20
• Fats

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Food Labels

• Check serving size
• Ingredients are listed in the order of most
  abundant.
• If a bread says wheat, doesnt mean its whole
  wheat. 1st ingredient should be whole wheat.

• Total Fat
• Saturated, unsaturated, trans
• Cholesterol
• Sodium
• Tot. Carbohydrates
• Dietary Fiber
• Sugars
• Protein

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Important! Portion Control

• Pay attention to food labels
• Meat size of a deck of cards
• Cheese size of 2 dice
• Drink (juice, soda, etc.) 8 oz
• Bread 1 slice
• Bagel .5 1 whole
• Nuts handful
• Moderation is KEY!!

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How to Eat Out

• Choose grilled meats rather than sautéed or
  fried
• Stay away from creamy sauces, soups, etc.
• Limit butter and condiments (i.e. sour cream,
  mayonnaise, ketchup, etc.)
• Vegetables should be steamed, not fried or cooked
  in butter or oil
• Ask for the dressing on the side of salads.
• Share an entrée, or take half of it home!

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Resources

• Perspectives in Nutrition 5th Edition
• Wardlaw, Kessel
• www.usda.gov
• The Undiet Painless Baby Steps to Permanent
  Weight Loss Bronwyn Schweigert, M.S.