Monthip Raroengwichit

1
NUTRITION AND STRESS

• Monthip Raroengwichit
• Dietitian
• Bangkok Hospital Medical Center

2
When stress occurs

• More nutrients are needed to
• Combat stress
• Restore nutrients lost

3
Does your eating habit help you fighting stress?

• 1. I usually eat pastries or other foods high in
  quick energy (sugars) as my only lunch.
• Once a week or less
• 2 4 times a week
• Nearly every day
• 2. I drink ____ cola beverages (12 oz. portion)
  per day.
• 2 or fewer
• 3 5
• 6 or more

Ref. McGill University
4
Does your eating habit help you fighting stress?

• I drink at least ____ cups of coffee or tea per
  day (excluding herbal tea).
• 2 or fewer
• 3 5
• 6 or more
• I use ____ teaspoons of refined sugar per day.
• 3 or fewer
• 4 9
• 10 or more

Ref. McGill University
5
Does your eating habit help you fighting stress?

• 5. I add salt to my food at meals.
• Never
• Sometimes
• always
• 6. I eat chocolate (average sized bar).
• Less than once a week
• 1 or 2 bars per day
• More than 3 bars per day

Ref. McGill University
6
Does your eating habit help you fighting stress?

• 7. I eat a doughnut or pastry as my only
  breakfast food other than a beverage.
• Less than once a week
• 2 4 times per week
• Nearly every day
• 8. I smoke tobacco
• Never
• Less than 2 cigarettes per day
• 5 or more cigarettes per day

Ref. McGill University
7
Does your eating habit help you fighting stress?

• 9. I eat high-fat fast food (eg. Burgers and
  fries).
• Never
• Once or twice a week
• Nearly every day
• 10. I drink alcohol (1 drink 1 bottle of beer
  or 1 glass of wine or 1 oz. of liquor)
• Less than one drink a week
• 2 7 drinks per week
• 8 or more drinks per week

Ref. McGill University
8
What is your score?

• Scoring a) 0 b) 1 c) 2

low stress habits
05
moderate stress habits
615
high stress habits
1620
Ref. McGill University
9
Conclusion

• To prevent/combat stress, you should avoid
• Fat
• Refined sugar
• Salt
• Caffeine
• Alcohol

10
Tips for reducing fats

• Use lean meats or trim all visible fat before
  cooking

11
Tips for reducing fats

• Avoid high fat meat

12
Tips for reducing fats

• Avoid food prepared with coconut oil, palm oil,
  butter, margarine, cheese, whole milk, or cream
  sauce

13
Tips for reducing fats

• Instead of frying food, try boiling, stewing,
  broiling, grilling, baking, roasting, or
  stir-frying

14
Tips for reducing fats

• Refrigerate the broth and skim off fat before
  reheating and serving

15
Tips for reducing fats

• Use fat-free dairy products

Non fat milk
Low fat milk
Whole milk
90 kcal 0 g fat
120 kcal 5 g fat
150 kcal 8 g fat
16
Major sources of added sugars

• Regular soft drink
• Sugar and candy
• Cakes, cookies, pie
• Dairy desserts and milk products (ice cream,
  sweetened yogurt, and sweetened milk)
• Fruit drink (fruitages and fruit punch)
• Other grains (cinnamon toast, honey-nut waffles)

17
Tips for reducing salt

• Choose and prepare foods with less salt and
  sodium
• Avoid salt and other seasonings used at the table
• Avoid processed food

18
Which one is better?
19
Nutrients need during stress

• Vitamin B-complex
• Vitamin C
• Vitamin E
• Magnesium
• Zinc

20
Vitamin B-complex

• Promote brain health by
• Protecting nerve tissue against oxidation
• Enhancing memory
• Insulating nerves
• Necessary for producing neurotransmitters
• If deficiency,
• Fatigue
• Irritability
• Anxiety
• Depression
• Lack of concentration

21
Vitamin B Foods

• Meats
• Whole grain
• Wheat germ
• Green leafy vegetables
• Cereal
• Milk
• Egg
• Seafood

22
Vitamin C

• Defense against free radical damage
• Maintain immune function
• Best source
• Citrus fruits - Tomatoes
• Melons - Berries
• Broccoli - Green and red peppers
• Cauliflower - Green leafy vegetables
• Potatoes - Cabbage

23
Vitamin E

• Defense against free radical damage
• Possible role in immune function
• Best source
• Nuts
• Sesame
• Wheat germ
• Beans
• Vegetable oil

24
Magnesium

• Nerve and muscle function
• Enzyme activation
• If deficiency mental, emotional, and muscle
  disorders
• Best source
• Whole grains - Milk
• Nuts - Avocados
• Green vegetables - Beans

25
Zinc

• Immune function
• If deficiency loss of appetite
• Best source
• Seafood
• Liver
• Eggs
• Milk
• Wheat bran
• Beans

26
All Nutrients are found in

• Grain Vegie Fruit Milk Prot. Oil
• B complex a a a a
• C a a
• E a a a
• Mg a a a a
• Zn a a a
• Protien refer to beans, nuts, seafood and meat

27
Thank you for your attention
28
Fat

• Increase hormone that effect stress
• Suppress immune system
• Cause obesity
• Put unnecessary stress on the cardiovascular
  system

29
Refined sugar

• Fatigue
• Headache
• Irritability
• Poor concentration
• Depression
• Deplete vitamin store, esp. B-complex

30
Salt

• Raise blood pressure
• Cause emotional instability

31
Caffeine

• Stimulate the release of stress hormones
• Headache
• Restlessness
• Irritability
• Poor concentration
• Decrease effectiveness
• Sleep disturbance

32
Alcohol

• Cause stress
• Nervous tension
• Irritability
• Insomnia
• Increase fat deposits in the heart
• Suppress immune system