Nutrition and Health

Amy Jo Riggs, MS, RD

September 23rd, 2004

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