Post on 29-Dec-2015
Objectives
After reading Chapter 7 and class discussion, you will be able to:
Identify recommendations for Calcium, Potassium, Sodium, Iron
Describe the functions of Calcium, Potassium, Sodium, Iron
Objectives Identify foods sources for
Calcium, Potassium, Sodium, Iron Identify sodium content of salt Describe how to reduce sodium intake Discuss risk factors and disease
development for osteoporosis and iron deficiency anemia
16 Minerals Major
Calcium Chloride Magnesium Phosphorus Potassium Sodium Sulfur
Trace Arsenic Boron Chromium Cobalt Copper Fluoride Iodine Iron Manganese Molybdenum Nickel Selenium Silicon Zinc
General Mineral Body Functions
Provide structure Fluid balance Nerve cell transmission Muscle contraction Vitamin, enzyme, hormone activity
Sodium Function
Electrolyte- extracellular fluid, fluid balance Assists in nerve impulse transmission and
muscle contraction Dietary Guidelines 2010:
1500 mg or less 51 yo and older Any age: African-American, hypertension, diabetes,
chronic kidney disease 2300 mg or less
Under 51 yo
Where does dietary sodium come from?
75% salt from manufacturers
15% from salt added in cooking or at the table
10% comes from natural content
Decreasing Sodium Intake
Use fresh, whole, unprocessed foods 1 teaspoon salt = 2300 mg sodium
Use little or no salt in cooking Use little or no salt at the table All types of salt have sodium Use other sodium-free spices:
Basil, bay leaves, curry, cumin, garlic, ginger, mint, oregano, pepper, paprika, rosemary, thyme; lemon, vinegar, wine
Use low-salt or salt-free commercial products
Decreasing Sodium
Snack foods• Potato chips, pretzels, salted nuts, crackers
Processed Cheese Canned/instant soup Frozen Entrees, Breaded Meats Condiments
• Bouillon, soy sauce, teriyaki, Worcestershire, barbeque
CAUTION
Decreasing Sodium
CAUTION
•Foods prepared in brine•Pickles, olives, sauerkraut
•Smoked and/or processed meats•Bologna, corned/chipped beef, bacon, ham, lunch meat, frankfurters, sausage, salt pork
•Smoked/processed fish•Anchovies, caviar, salted/dried cod, herring, sardines, smoked salmon
Decreasing Sodium
Read the label! Rinse or boil Use little “chunkier” salts to give salt
flavor blast
Potassium
Intra-cellular fluids Works opposite of sodium Adequate Intake- 4700 mg Vegetables, fruits, dairy, legumes Promotes healthy blood pressure
Calcium
Functions Bone; cell, healthy blood pressure Weight loss
DRI 12-18 yo- 1300 mg/day 19- 50 yo- 1000 mg/day Over 50- 1200 mg/day Older adults, 70+- 1500 mg/day
Osteoporosis
Calcium deficiency “brittle bones”
Hip, spine, wrist Peak bone formation- first 3 decades Weight bearing exercise, calcium, vitamin D,
K, magnesium intake Risk- alcohol, smoking
Calcium Food Sources
3 servings milk/dairy, dairy alternative a day Milk, yogurt, soy (300 mg/cup) Fish/seafood with bones Tofu Calcium fortified juice, cheese, cereals
Copyright 2005 Wadsworth Group, a division of Thomson LearningCopyright 2005 Wadsworth Group, a division of Thomson Learning
Iron
Hemoglobin (blood) and myoglobin (muscle) component Oxygen transport
Food Sources Heme iron
Animal meats Non-heme iron
Plant foods Fortified vegetarian alternatives, cereals and breads Vitamin C increases absorption
Iron Deficiency Anemia
Low hemoglobin Most common
Breastfed infants, kids growth spurts Pre-menopausal or pregnant women, female athletes Chronic bleeding conditions Poor diet
Symptoms Poor growth Tired Cold Poor performance
Iron RDA’s
Infants > 6 months: 11 mg/day Teens: 11-15 mg/day Adult males, post menopause: 8 mg/day Women 19-50 yo: 18 mg/day Pregnancy: 27 mg/day