Download Eating for Energy Presentation

Eating for Energy
Kaitlin Anderson, RD, LD
Hy-Vee
www.altmd.com/Specialists/Appetite-for-Health
Outline
• Define fatigue
• Causes
• Solutions
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Definition: FATIGUE
• Merriam-Webster’s dictionary
– “weariness or exhaustion from labor, exertion or
stress”
• Perception
– Lack of mental alertness, weakened muscles, and
sleepiness
Is this the norm for you??
Causes
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Aging process
Diseases
Inadequate sleep
Stress
Lack of exercise
Obesity
Nutrient deficiencies
FATIGUE
Obesity & self-reported Fatigue
• NHANES III: “Right now would you say you are
feeling energetic, fresh, average, tired or
exhausted?” 70
60
50
Energetic
40
Fresh
30
Average
20
Tired
10
Exhausted
0
Energy level
Obesity & self-reported Fatigue
• Relative to the fresh group:
• Average 1.6
• Tired 1.9
• Exhausted 3.8
Times more
likely to report
insufficient
physical activity
*statistically
significant*
Lack of exercise  Lack of Energy
“Exercise is known to be a natural energy
booster and mood lifter. Whether because of
endorphins, increased fitness, enhanced
oxygen consumption, or a combination, no
one can argue that regular exercise is a
powerful antidote for fatigue.”
--Dina Aronson, MS, RD
Today’s Dietitian, April 2009
Obesity & self-reported Fatigue
• “This pattern was also observed for body mass
index and waist circumference and persisted after
adjustment for covariates and exclusion of
individuals with depression.”
• CONCLUSION: “In adults aged 20-59 years in the
US, self-reported fatigue is associated with
higher body mass index, higher waist
circumference and a reduced likelihood of
getting recommended levels of physical
activity.”
J Clin Sleep Med. 2006 April 15;2(2):163-9
Fine-Tuning Diet & Lifestyle
Getting Enough Calories…and the
Right Kinds
• Skimping on calories ultimately decreases
metabolic rate as the body tries to conserve
energy. That is why “skimpers” feel lethargic.
• To keep energy levels high and metabolism
revved up, it is important for people to meet
their daily calorie needs.
Getting Enough Calories…and the
Right Kinds
• “Just as our cars need fuel to run efficiently so
do our bodies; without enough fuel, either will
putter out.”
--Lisa Raum, RD R.D. to GO, LLC
• Equally important, the car needs the right
type of fuel: Don’t expect a standard car to
run on diesel fuel.
FUEL = 55% Carbohydrate, 15% protein, 30% fat
Iron-deficiency anemia
• Anemia: A condition in which the capacity of the
blood to carry oxygen is decreased because of
too few red blood cells in circulation or because
of too little hemoglobin.
• Hemoglobin: the oxygen-carrying pigment of red
blood cells that gives them their red color and
serves to convey oxygen to the tissues.
• Inadequate iron intake  low hemoglobin 
anemia  fatigue
• Solution: adequate iron intake (MFP)
Other nutrient deficiencies
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Vitamin B6
B12
folate
Vitamin C
Vitamin A
Vitamin D
Vitamin E
Zinc
Copper
anemia
Be sure to eat a variety of healthy foods
to meet your daily nutrient needs.
B Vitamins for Metabolism
• B vitamins play a role in metabolism
– Process your body uses to make energy from
foods
• Thiamin, riboflavin, niacin
• Whole grains, meat
• Make half your grains whole
Breakfast
• Jumpstart your metabolism!
• Set the tone for a whole day of healthy eating.
• To feel full longer, be sure to incorporate
whole grains (carbs and fiber), protein and
healthy fat.
– EXAMPLES?
– Oatmeal with walnuts and skim milk
– 100% whole wheat English muffin/bagel with PB
Eat at least 3 times per day
• Getting a near-steady supply of food energy
over the course of the day helps keep blood
sugar levels in check and energy levels up
• Discover the timing technique that works best
for your lifestyle.
• Remember: Snacking can be a good thing!
Plan ahead!
• Feel full longer with protein & fiber.
Snack Ideas: Mix and Match
Fiber
Protein
Whole fruit (banana, apple, etc.)
String cheese
Crackers
Yogurt
Cereal
Egg
Bread
Hummus
Dried fruit
Almonds
Vegetables
Walnuts
Granola
Peanut butter
Cottage cheese
Milk
Drink water!
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Dehydration can cause headaches and fatigue.
Drink throughout the day.
Carry a water bottle.
Keep a full glass of water nearby at all times.
Assess hydration
If you don’t like water…
Sugars
Consume less than 10 percent of calories
per day from added sugars
Added Sugars
“Syrups and other caloric sweeteners used as a
sweetener in other food products. Naturally
occurring sugars such as those in fruit or milk are not
added sugars. Specific examples of added sugars that
can be listed as an ingredient include brown sugar,
corn sweetener, corn syrup, dextrose, fructose,
glucose, high-fructose corn syrup, honey, invert
sugar, lactose, malt syrup, maltose, molasses, raw
sugar, sucrose, trehalose, and turbinado sugar.”
--DGA, 2015
*Concern: add calories without nutrients
Figure 2-9. Average Intakes of Added Sugars as a Percent of
Calories per Day by Age-Sex Group, in Comparison to the Dietary
Guidelines Maximum Limit of Less than 10 Percent of Calories
Figure 2-10. Food Category Sources of Added Sugars in
the U.S. Population Ages 2 Years and Older
Added Sugars
• 4 grams = 1 teaspoon
• 4 calories per gram
• 2,000 calories per day
– 10% = 200 calories from added sugar
– 200/4 = 50 grams
– 50 grams = 12.5 teaspoons
– 12 teaspoons = 4 tablespoons
Caffeine
• Advertising and marketing efforts that appeal
to people’s desire for quick-fix energy can
bombard consumers and potentially lure them
toward addictive habits.
• Short-term boost
• Backfires! …results in exhaustion and hunger
Sleep
Change in daytime levels of leptin, ghrelin, appetite and hunger from 10-hour to 4-hour
bedtimes in 12 healthy lean subjects after 2 days of curtailed sleep.
Sleep Medical Review, 2007
Inadequate sleep  Increased appetite  Overeating  Fatigue
http://www.yourslimplan.com/alignlife/metatrim/images/bar-graph.jpg
Summary  Energy
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Be active!
Maintain a healthy BMI.
Eat an appropriate number of calories.
Eat a variety of healthy foods to avoid nutrient
deficiencies. Use MyPlate as a guide. Fuel your body
with a balanced diet.
Eat breakfast.
Eat throughout the day.
Stay hydrated.
Don’t rely on sugar.
Limit caffeine consumption.
Make sleep a priority.
Homemade Energy Bars
All you need:
2 cups old-fashioned oats
¾ cup honey
1 cup natural peanut butter
1 cup ground flax seed
1 cup nonfat dry milk or protein powder
½ cup slivered almonds
½ cup chocolate chips
1 cup raisins
All you do
Mix all ingredients together using an electric mixer or food processor.
Press evenly into an 8- or 9-inch pan sprayed with nonstick cooking
spray. Refrigerate to firm bars.
Source: Adapted from Hy-Vee’s Fit-for-You Bars.
Kaitlin Anderson, RD, LD
Hy-Vee Rochester
Community Relations
507-289-0266
[email protected]
“Making Lives Easier, Healthier, Happier…”
References
• Understanding Nutrition, Ninth Edition
– Eleanor Rose Whitney & Sharon Rady Rolfes
• “Eating for Energy,” Today’s Dietitian, April 2009
– Dina Aronson, MS, RD
• Merck Manual
• MyPyramid.gov
• NHANES III : J Clin Sleep Med. 2006 April
15;2(2):163-9
• J Am Diet Assoc. 2007 Oct;107(10): 1792-6.