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Bauman College Wellness Program Lesson Two Lean Protein and Clean Fats © 2011 Bauman College Images © Bauman College, Jupiterimages, morguefile.com, and ClipArt unless otherwise specified Competencies • Identify 3 or more protein sources in your diet. • Correlate energy levels and mood with amount and timing of eating protein. • Name 3 types of high quality, healthful fats. • Name 2 types of damaged, health-impairing fats. • Identify the harmful fats in your diet and suggest healthful alternatives. © 2011 Bauman College 2 2 What is Protein? • Along with fats and carbohydrates, a macronutrient, required in optimal amounts for optimal health • Made of amino acids (AAs) • Cells build proteins by linking AAs together in various combinations. • Protein contains 4 calories per gram. Eating for Health focuses on quality; foods should be nutrient dense: high ratio of nutrients to calories 3 © 2011 Bauman College 3 Major Roles of Protein • Building materials for growth, repair, & maintenance of: • Body tissues—muscles, blood, skin, tendons, bones, organs, hormones, enzymes, neurotransmitters • • • Immune system function Energy production when blood sugar is low Metabolic & digestive enzymes Helps maintain volume & composition of body fluids Regulates pH (acidity/alkalinity) of body tissues & fluids Transports nutrients Can be used for energy if necessary © 2011 Bauman College 4 4 Symptoms Protein Deficiency: • Loss of muscle tone Protein Excess: • Acidosis and dehydration • Confusion • Constipation • Slow wound healing • Putrefaction in the gut if stomach acid is low • Irritability • Fluid retention • Food cravings • Loss of bone (if vitamin D & calcium are low) • Too acid or alkaline • Musculoskeletal issues • Low libido • Kidney dysfunction • Fatigue, muscle weakness • Ammonia/nitrogen in the blood • Thin hair, weak nails • Weight loss © 2011 Bauman College 5 5 Whole Protein Foods Animal Protein • Meat: ─Poultry ─Fish/Seafood ─Beef ─Lamb ─Pork • Dairy: ─Cheese ─Milk ─Yogurt, kefir ─Eggs © 2011 Bauman College Vegetable Protein • Legumes: ─Beans, including whole soy foods • Whole Grains: ─Rice, millet, amaranth, quinoa, oats • Nuts/Seeds: ─Sesame, flax, hemp, almonds, walnuts • Microproteins: ─Algae (spirulina) ─Nutritional yeast 6 6 Complete & Incomplete Protein Complete: • Has all essential amino acid • Animal proteins complete Incomplete: • Not all essential AAs • Must be combined to be complete, though daily & not at every meal • Vegetarian sources Good combos: corn + beans Sesame + millet; lentils + rice © © 2011 2011 Bauman Bauman College College 7 7 Food of the Day: Wild Salmon • Rich in omega-3 (Ω3) fatty acids (esp. chinook & sockeye)--help fight inflammation, improve immune function & aid circulation • Good balance of Ω3 & Ω6 fats + good balance of saturated, monounsaturated, & polyunsaturated fats • Excellent source of selenium—vital for antioxidant & thyroid function; and vitamin D—crucial immune & bone health nutrient • Good source of protein, niacin, B12, B6, & magnesium • Serving = 2 – 4 oz Source: www.whfoods.com © 2011 Bauman College 8 8 Clean Whole Fats No diet will remove all the fat from your body because the brain is entirely fat. Without a brain, you might look good, but all you could do is run for public office. ~ George Bernard Shaw © 2011 Bauman College 9 9 Myths About Fats 1. All fats are bad for you. 2. A fat-free diet is an important part of any weight loss program. 3. Cardiovascular disease (CVD) is linked to consumption of dietary fats, esp. cholesterol. 4. Partially hydrogenated fats keep food fresh longer & are therefore healthful. 5. New fake fats like Olestra allow one to “have one’s cake and eat it, too.” © 2011 Bauman College 10 10 Function of Fats • Concentrated source of energy • Absorption & transportation of fat-soluble vitamins • Essential parts of all cell membranes • “Padding” ~ protection for internal organs • Needed for healthy nerves • Important precursors for hormones • Brain is 60% fat—need fat in diet • Provides feeling of satiety, carries flavors • Carries fat-soluble vitamins, A, E, D, & K © 2011 Bauman College 11 11 Types of Fats • Saturated: tend to be solid at room temperature -butter/dairy, animal fats, tropical fats (coconut, palm) • (Mother’s milk is >50% fat, mostly saturated) • Polyunsaturated: liquid at room and refrigerated temperatures & heat-sensitive ─ omega-6: most vegetable oils, some seed oils, commercial dairy & beef ─ omega-3: cold-water fish & oils, flax oil, pastured chicken, dairy, & beef • Monounsaturated: in between the other 2— olive oil, almond, avocado, peanuts, most other nuts (except walnuts) © 2011 Bauman College 12 12 Essential Fatty Acids (EFAs) Need to get from food; body doesn’t make them EFAs fall into two broad categories: Omega-6: over-consumed • Safflower, sunflower, corn, soy, most nuts ─ In processed & fast foods, grain-fed beef, dairy, & chicken, farmed fish ─Contribute to inflammatory process—necessary but in moderation; must be balanced with omega-3s Omega-3: under-consumed • Flax, hemp, pumpkin seeds; cold water fish; organic freerange/grass-fed beef, chicken, & dairy; algae, walnuts ─Reduce inflammation ─Speed metabolism ─Lower cholesterol & triglycerides; keeps blood thinner & healthier ─Necessary for brain development & function © 2011 Bauman College 13 13 Problems with Unsaturated Oils Oxidation = rancidity • Caused by heat and/or light • Can damage tissues, cells, DNA • Can happen in your frying pan Hydrogenation = trans fats • Hydrogen added to vegetable oils to harden them, make them artificially saturated. • TOXIC, harmful to health • Found in processed junk foods (baked goods, Crisco, margarine, etc.) • Does NOT happen in frying pan Information: http://www.stop-trans-fat.com/index.html © 2011 Bauman College 14 14 Detriment of Trans Fats • Low birth weight infants • Low volume and quality of breast milk • Reduced visual acuity in infants • Greater risk of childhood asthma • Abnormal sperm production, decreased testosterone production, & increased risk of prostate disease • Increased rate of heart disease • Lower HDL; elevated LDL • Increased rate of cancer • Increased rate of diabetes • Increased incidence of obesity • EFA deficiencies due to enzyme interference © 2011 Bauman College Photos: photobucket.com 15 15 Read Ingredient Labels! Serving Size 15g Servings per Container about 28 Amount Per Serving Calories 70 Calories from Fat 25 % Daily Value* Total Fat 2.5g 4% Saturated Fat 0.5g 3% Trans Fat 0g Monounsaturated Fat 0.5g Cholesterol 0mg 0% Sodium 120mg 5% Total Carbohydrate 11g 4% Dietary Fiber 1g 3% Sugars 2g Protein 1g ________________________________ Vitamin A 0 % Calcium 2 % Vitamin C 0 % Iron 2 % © 2011 Bauman College Ingredients: ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE {VITAMIN B1}, RIBOFLAVIN {VITAMIN B2}, FOLIC ACID), WHOLE GRAIN WHEAT FLOUR, SOYBEAN OIL, SUGAR, PARTIALLY HYDROGENATED COTTONSEED OIL, LEAVENING (CALCIUM PHOSPHATE AND/OR BAKING SODA), SALT, HIGH FRUCTOSE CORN SYRUP, SOY LECITHIN (EMULSIFIER), CORNSTARCH. CONTAINS: WHEAT, SOY. “Trans Fat 0g” listing allowed if product contains <0.5 g per serving. Serving size set by manufacturer & is often tiny (15g = ½ oz). 16 16 Cholesterol • Cholesterol is NOT a bad thing, but excess may be sign of metabolic imbalance • Cholesterol: • Essential to life; critical component of cells • Precursor to adrenal & reproductive hormones • Brain & spinal cord especially rich in it • Body will synthesize cholesterol even if none is eaten • Causes of excess cholesterol: • • • • • • Low fiber diet High fructose corn syrup; refined carbohydrates; alcohol Genetics Unchecked inflammation (allergies, etc.) Liver damage and fatty liver Nutrient deficiencies preventing cellular repair & maintenance © 2011 Bauman College 17 17 Recommended Sources of Fat Animal • Cold water fish such as salmon, cod, herring, halibut, sardines, mackerel • Pastured (not merely organic) chicken, eggs, dairy (milk, cheese, butter, ghee); grass-fed beef Plant Avocado, coconut, dark leafy greens (small amts. but important), nuts (especially almonds, hazelnuts, walnuts), oils (coconut, flax, grapeseed, hemp, nut oils, olive, palm, sesame), olives, peanuts, purslane (a succulent-like green), seeds (flax, chia, hemp, sesame, sunflower) © 2011 Bauman College 18 18 Cooking Fats Do not heat fats past their smoke point. Doing so turns fats rancid and toxic. High temperature fats (frying, over 375 F): ─ Ghee ─ Sesame oil ─ Animal fats (lard) Med. temperature Low temperature fats fats (sautéing, baking, (up to 250 F): up to 375 F): ─ Avocado oil ─ Butter ─ Coconut oil ─ Nut oils ─ Unrefined vegetable oils ─ Peanut oil ─ Olive oil (refined) ─ Hemp seed oil (do not heat) ─ Refined sunflower oil ─ Grapeseed oil ─ Olive oil (extra virgin) ─ Palm oil © 2011 Bauman College ─ Flax oil (do not heat) 19 19 Review • Identify 3 or more protein sources in your diet. • Correlate energy levels and mood with amount and timing of eating protein. • Name 3 types of high quality, healthful fats. • Name 2 types of damaged, health-impairing fats. • Identify the harmful fats in your diet and suggest healthful alternatives. © 2011 Bauman College 20 20