Nutrition

The Fundamentals of Nutrition USCG Health Promotion/Wellness District 1 Objectives      Identify nutrients. Identify dietary guidelines for good health. Understand food labels. Be able develop a balanced nutrition plan. Why the fuss about antioxidants? 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? 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. 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.  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 Overall Health: Risk of Disease     Cancer Heart disease Diabetes Stroke     Osteoporosis Cataracts Birth defects Premature death Physiological Function of Nutrients Nutrient Protein Carbohydrates Fat Vitamins/Minerals Water Functions Builds & repairs body and fights infection. Provide energy for the body. Protects internal organs, carries fat-soluble vitamins. Regulate body processes. Important for the many chemical reactions in the body. Energy Nutrients 1 gram FAT = 9 calories  1 gram CARBO = 4 calories  1 gram PROTEIN = 4 calories  1 gram ALCOHOL = 7 calories  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  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 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  Protein and Foods 1 cup  1 oz  2 Tb  2 lg  4 oz  1 can  milk/yogurt cheese peanut butter eggs chicken/beef tuna 8g 8g 8g 12g 30g 40g Health Problems and Excess Protein Elevated blood cholesterol levels  Osteoporosis  Dehydration  Liver and kidney damage  Gout  Mild health problems  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  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) 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  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  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  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  Fiber cont’d 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 Foods Rich in Fiber Insoluble Apples Cabbage Corn bran Peas Legumes Seeds W W bread Bananas Cauliflower Green Beans Strawberry Cereals Soluble Apples Carrots Peas Legumes Seeds Sw Potatoes Bananas Broccoli Citrus Corn Potatoes Zucchini Brown Rice Barley 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% Fats cont’d  Saturated Fats/Hydrogenated » solid » animal sources, tropical oils   Monounsaturated (liquid) » Olive, Canola, Nuts, Avocados Polyunsaturated (liquid) » Safflower, Corn, Soybean 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 <200 mg/dl Factors that Lower Cholesterol Soluble Fiber: beans, oats, fruit, and vegetables  Monounsaturated Fat:lower LDLs, raise HDLs  Aerobic Exercise: increase HDL  Antioxidants: lower LDL  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.  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 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 Arthritis Diabetes CVD - Alzheimer’s Disease - Loss of memory - cataracts - aging process 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) 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+  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 5 Guidelines 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  Eat Food Guide Pyramid 2-4 The Food Label Nutrition Facts Serving size 1 cup (228g) Amount Per Serving Serving Per Container2 Calories 90 Calories from fat 30 % Daily Value Total Fat 3g Saturated Fat 0g 5% 0% Cholesterol 0mg Total Carbohydrate 13g Dietary Fiber 3g Sugars 3g 0% 4% 12% Protein 3g 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 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  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 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  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 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 Alcohol High in empty calories no nutrient value  Poor source of carbs, vitamins, minerals & electrolytes  Poor source of fluids - dehydrates  Depressant  7 Calories/Gram  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 Eating Hazards at Work        Meetings Vending Machines Unpredictable schedule Travel Long Hours Desktop Goody Jars Happy hour 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!!! 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 Eating Out Strategies Continued Split an entree  Baked potato not fries  Fast food strategies  Get Your Money’s Worth trap  Cover food with napkin when full  Maintaining Ideal Weight  Nutrition and Exercise go hand in hand Lasting Weight Loss Lifetime changes  Emphasis on exercise  Gradual weight loss  What doesn’t work:  » Crash diets » Complicated tracking methods Weight Loss Myths Special Clothing or body wraps  Spot reducing  Cellulite  Diet pills  Surgery  Vibrating belts  Fad Diets  Review      Identify nutrients Identify dietary guidelines for good health Understand food labels. Be able develop a balanced nutrition plan Why the fuss about antioxidants?