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Nutrition and Health Amy Jo Riggs, MS, RD The Six Nutrients For Health Carbohydrates Proteins Fats ___________ Vitamins Water Carbohydrates (CHO) Compounds composed of single or multiple _____________ – Simple Carbohydrates – Complex Carbohydrates Main source of energy for fueling body Body can store CHO as glycogen for later use 60-65% of calories should come from CHO – Need 100-130 grams/day for protein sparing Provide 4 calories/gram Simple Carbohydrates These include monosaccharides and disaccharides Recommend limiting _________ CHO in diet Foods that fall into this category – – – – – – Cakes Candy Cookies Pies Soda Table Sugar Complex Carbohydrates These include 2 types of polysaccharides – Starches and Fiber Recommend that majority of CHO in diet come from complex CHO Foods that fall into this category include – – – – Beans (black, kidney, refried) Fruit, especially fresh fruit ________________ (fresh or frozen over canned) Whole grains • Whole wheat bread, pasta and cereals, brown rice, etc. Importance of Dietary Fiber Promotes feeling of fullness after eating – Beneficial for weight loss/maintenance Helps prevent _____________ – Prevents diverticulosis Reduces blood cholesterol levels – Reduces heart disease and stroke Slows digestion and absorption of CHO – Improves body’s handling of insulin and glucose May reduce risk of colon cancer Special Reasons to Pay Extra Attention to Carbohydrates Diabetes (Type I and Type II) Hypoglycemia Sports Nutrition __________ Control Diabetes This is high ________________ levels – Fasting level > 140mg/dL There are 2 types of diabetics – Type I: insulin dependent; pancreas is not producing insulin; typically in child/young adults – Type II: non-insulin dependent; pancreas is producing insulin but cells aren’t responding; typically in overweight adults Diet and exercise are the best, natural ways to control blood sugar levels Diabetic Diet Carbohydrate Counting – 15 grams of CHO = 1 CHO choice – Diet will vary on individual – Focus on complex CHO. Avoid sugar! Low fat (esp. saturated fat) Lean Protein with all meals and snacks Portion Control Eating regular meals and regular times – Do not skip meals!!! Diabetic Diet Carbohydrate Foods – Starchy Foods • Bread, pasta, rice, cereal – Starchy Vegetables • Potatoes, corn, peas, beans, yams – Fruits and Fruit Juices – Milk and _____________ – Sweets • Cakes, cookies, ice cream, soda, etc Hypoglycemia This is low ________________ – Fasting level < 70mg/dL Diet is the best way to treat this condition Hypoglycemic Diet Eat 6 small meals per day Avoid simple CHO Avoid caffeine and alcohol Protein foods MUST be eaten with meals and snacks Know how to properly treat low blood sugar Sports Nutrition Athletes or individuals that exercise regularly need to make sure their diet is rich in CHO for several reasons: – Energy – Helps recovery from a hard workout or event – Replenishes glycogen stores after they have been depleted from exercise Weight Control CHO can be a smart and healthy choice for weight control when eaten properly – Watch portion size – Choose the right kind of CHO CHO are not fattening per say; HOWEVER – If one eats too many CHO in the diet, the body will convert the glucose to fat and will store it in adipose tissue Proteins Compounds composed of carbon, hydrogen, oxygen, and nitrogen arranged in strands of amino acids 15-20% of calories should come from protein Protein in foods provide 4 calories/gram Types of Proteins in Body Enzymes Hormones Antibodies Cell Receptors Transporters Structural Components Roles of Proteins in Body Supports growth and maintenance Builds enzymes, hormones, antibodies Maintains fluid and electrolyte balance Maintains acid-base balance Provides energy Protein Foods Meat, Poultry, Fish Cheese, Cottage cheese Nuts Peanut Butter Eggs Soy products such as Tofu Special Reasons to Pay Extra Attention to Protein Intake Children – Important due to growing Diabetes Hypoglycemia Athlete/Exerciser – Need more protein than sedentary individuals to help rebuild muscle and tissue Renal (kidney) Disease Renal Disease Individuals that suffer from renal insufficiency have specific protein needs Before Dialysis – Decrease protein in diet During Dialysis – Increase protein in diet Fats Lipids that are solid at room temperature Main source of energy storage 20-30% of calories should come from fat Fat provides 9 calories/gram Types of Lipids Fatty Acids Triglycerides – Storage form of fatty acid Phospholipids Sterols – Cholesterol Usefulness of Fats Fuel Storage of energy Protection from the environment Absorption of fat soluble vitamins Provides flavors and texture to foods Satiety Different Types of Fats Monounsaturated Polyunsaturated Essential Fatty Acids – Omega 3 – Omega 6 Saturated Trans Fatty Acid Monounsaturated Fats These fats are considered healthy fats Sources of monounsaturated fats – Canola Oil – Olive Oil Polyunsaturated Fats These are considered healthier fats Sources of polyunsaturated fats – Safflower Oil – Sunflower Oil – Corn Oil Saturated Fats These fats are the “bad” fats These are the fats that raise cholesterol in the blood and lead to heart disease Sources of saturated fats – Coconut Oil – Butterfat – Lard Trans Fatty Acids These are the “newer” discovery of bad fats Have unusual shapes that can arise when polyunsaturated oils are hydrogenated Sources of trans fat – – – – – Margarines and shortenings Salad dressings and mayonnaise Biscuits, cookies, crackers Chips, doughnuts Fried foods Special Reasons to Pay Extra Attention to Fat Intake Heart Disease High Cholesterol Thrombosis Obesity Removal of Gallbladder Heart Disease Number 1 killer in USA A high fat diet causes arteries to clog and build up plaque High Cholesterol Total Cholesterol – < 200 mg/dL LDL Cholesterol: “Bad” – < 100 mg/dL HDL Cholesterol “Healthy” – > 60 mg/dL Triglycerides – < 150 mg/dL Thrombosis Stationary blood clot that closes off a blood vessel Embolism – A blood clot that breaks loose • This leads to a heart attack or stroke depending on where the breakage occurs Obesity High fat diets lead to increase risk of weight gain Remember that fat has the most calories per gram out of the 3 macronutrients Obesity increases the risk of – – – – Diabetes Heart disease/stroke Hypertension Mobility problesm Removal of Gallbladder If one has to have their gallbladder removed – They must follow a low fat diet • The gallbladder stores bile Nutrition Quackery Nutrition Affects Everyone Many people want to learn more about nutrition The widespread appeal of nutrition makes it more vulnerable to misinformation and deception What is Quackery? Promotion for financial gain, of devices, services, or products that alter or claim to alter a human condition without proof of safety or effectiveness Fraudulent claims may sound reasonable and logical but they lack the research support found in nutrition science How is Quackery Spread Websites Telephone/telemarketing Newspaper Magazines Radio Television Who to Ask for Nutrition Advice Registered Dietitian (RD): – Has educational background necessary to deliver reliable nutrition advice and care – Be cautious when someone states they are a nutritionist – Scientists: • Scientist do research and lets remember that research changes! Don’t put all your “beliefs” into one basket. What to Read for Sound Nutrition Advice Journals – Journal of American Dietetics Association (ADA) – American Journal of Clinical Nutrition – Nutrition Reviews Weight Management Tips to Reach a Healthy Weight Assess your current behaviors – Make a list of good and bad habits Make a commitment Develop a plan – Make sure it fits your schedule and your liking Accept realistic weight loss goals – Set short-term goals Focus on health Tips to Reach a Healthy Weight Exercise – Add physical activity to day to day routine Don’t give into negative thoughts Track your progress Modify your environment Find support Don’t deprive yourself Avoid fad diets Tips to Reach a Healthy Weight Don’t focus on the scale – Muscle weighs more than fat – Get your body fat measured • DEXA Machine – Measures lean mass – Measures fat mass – Measures bone density • Skin folds – Determines fat mass Calculating Your Energy Needs Women – 655 + (4.4 x wt. in pounds) + (4.3 x ht. in inches) – (4.7 x age) Men – 66 + (6.2 x wt. in pounds) + (12.7 x ht. in inches) – (6.8 x age) Note: this is just an estimate of your calorie needs to carry out daily activity. It does not account for exercise or strenuous work Three Basic Keys to Healthy Eating Moderation Variety Wholesomeness