Nutrition: Nutrients, This or That, Q & A. Winter 2013

Transcription

1 Nutrition: Nutrients, This or That, Q & A Winter 2013

2 Nutrients Nutrients are substances the body needs to live Humans need six nutrients Three contain energy (calories) Three do not contain energy

3 Energy-Containing Nutrients Carbohydrates 4 calories per gram Protein 4 calories per gram Fat 9 calories per gram Image source: public domain

4 Game: Eat This, Not That

5 Nutrients Without Energy Water Vitamins Organic substances found in plant and animal sources A, C, D, E, K, & B vitamins (8 of them) Minerals Inorganic substances found in many of the body s structures (teeth, bones, muscles, blood cells, etc) Examples: calcium, sodium, iron, chromium, potassium

6 Vitamins Schmitamins Fat-soluble Water-soluble The fat cat is in the attic (OR) (The) FAT (cat is in the) ADEK Fat-soluble vitamins are Vitamins A, D, E, K

7 Vitamins Schmitamins Your Turn Water-Soluble Vitamins (B Vitamins) Vitamin B1 = Thiamine Vitamin B2 = Riboflavin Vitamin B3 = Niacin Vitamin B5 = Pantothenic Acid Vitamin B6 = Pyridoxine Vitamin B7 = Biotin Vitamin B9 = Folic Acid Vitamin B12 = Cobalamin

8 Vitamins Schmitamins: Results

9 Student Question: What s the Best Type of Oil to Cook With but Also Be Healthy? Look at label for smoke point, refrigeration information Information from Cleveland Clinic: High smoke point (searing, frying, browning) Avocado Almond Medium-high smoke point (stir frying, baking) Grapeseed Organic canola Medium-low smoke point (sauteing) Olive oil Walnut oil Extra virgin olive oil only at low temperatures

10 Student Question: What is the best thing to eat before a workout? Be sure you are well hydrated Water is best High-sugar drinks, fruit juices may cause cramping You may not need to eat if you have a healthy diet (carb from muscles and liver) If not eating leads to dizziness, eat ~100 calories 30 minutes prior, highcarb 1-2 hours prior to exercise Trail mix Yogurt smoothie Veggies & hummus Almond butter, apple butter & rice cake Egg, chopped veggies

11 Student Question: What s the Best Brain Food? Water Salmon, other oily fish (memory, focus) Blueberries (delaying potential short-term memory loss) Broccoli, spinach (cognitive function) Nuts (blood flow) Coffee (stimulation) Avocado (blood flow) Sources: BBC GoodFood, Huffington Post 9/18/12

12 Student Question: Can You Over-Consume Vitamins? Assumption that everyone absorbs nutrients similarly General concern over fat-soluble vitamins: A, D, E, & K Vitamin high doses can be problematic during pregnancy Regular over-consumption of Vitamin D may increase risk for kidney stones Vitamin E: cardiovascular, kidney, skin, Alzheimer s patients = careful Source: Mayo Clinic

13 Student Question: What makes cheese and milk bad for our health? Cheese and milk are rich sources of complete protein Milk is a good source of calcium and Vitamin D Cheese is a good source of calcium

14 Student Question: What makes cheese and milk bad for our health? Disadvantage: some individuals have lactose intolerance, which results in gastric distress after milk & cheese consumption Disadvantage: whole milk, many cheeses are high in saturated fat, so moderate to heavy consumption can increase risk for weight gain and higher blood fats

15 Student Question: What makes cheese and milk bad for our health? Disadvantage: some individuals are intolerant to gluten; since some cheeses are made by bacterial cultures grown on rye, there could be gluten issues; additives to cheese may also trigger problems Disadvantage: many cows are given recombinant bovine growth hormone (rbgh) to increase milk output; some research points to an increase in animal lameness and infertility among those animals receiving rbgh

16 Student Question: Are vegetarians at greater risk for illnesses due to pesticides? Pesticide Action Network of America, Oakland, released a report in October 2012 stating that the billion pounds of pesticides used across the U.S. have contributed to a variety of serious health issues: cancer, autism, obesity, birth defects, early puberty, asthma. Vegetarians do not necessarily eat a lot of vegetables After a quick search, I did not find a link

17 Student Questions: Energy Energy: calories or alertness? Energy drinks = sugar and caffeine (sugar = energy, caffeine = alertness) Taurine: amino acid that interestingly activates GABA receptors (inhibitory) Might actually be linked to energy drink crash More research needed on energy drinks & brain for conclusions

18 Student Question: Isn t it better to consume a balanced diet with both meat and veggies (more veggies than meat) than completely cutting meat or completely cutting veggies out of the diet? A discussion question!

19 Student Question: What are most valued "Superfoods" to include in one's diet? Brightly-colored berries Raspberries, blueberries, blackberries, strawberries Vitamin C, fiber, water, antioxidants, low calorie Freeze for eating in winter Beans Black beans, lentils, edamame Fiber, protein, omega-3 fatty acids Mix with salads

20 Student Question: What are most valued "Superfoods" to include in one's diet? Nuts Fiber; plant sterols to reduce cholesterol; omega-3 fatty acids for heart health Mixed in salads makes texture interesting

21 Student Question: What are most valued "Superfoods" to include in one's diet? Salmon and flounder Omega-3-rich foods for heart health; flounder is generally low in mercury and may help prevent cancer Salmon: sugar, lemon rind, salt, pepper--dry rub, let chill for 1-2 hours, roast Brightly-colored vegetables (leafy greens, peppers, tomatoes, etc) Vitamins, fiber, antioxidants Bok choy preparation video

22 Student Question: What food chemicals should we look out for? Challenge: People have varying sensitivities Challenge: Often, the issue is accumulation rather than one dose at a given time Challenge: Combinations of chemicals Challenge: chemicals used for a variety of attractive purposes Challenge: some chemicals are naturally occurring (estrogenic foods)

23 Student Question: What food chemicals should we look out for? Challenge: Chemicals used for a variety of purposes attractive to consumer Preservatives Sweeteners, flavorings Fat replacers Emulsifiers, thickeners Color additives List at FDA

24 Student Question: What food chemicals should we look out for? Guideline: the more processed the food, the more chemicals present Guideline: shopping around the perimeter of a grocery store usually the healthiest approach

25 Student Question: What food chemicals should we look out for? Per Center for Science in the Public Interest Sodium nitrite Found in salty, processed meat products World Cancer Research Fund, May 2011: processed meats too dangerous for human consumption (totalhealthbreakthroughs.com) Saccharin, aspartame, Acesulfame-K Beverages, snack foods, dairy products, gums, soups, snacks Increased cancer risk

26 Student Question: What food chemicals should we look out for? Caffeine Addictive Stimulant properties Olestra Fat substitute in snack chips Digestive problems Reduce absorption of some fat-soluble vitamins Food dyes Blue 2, Green 3, Orange B, Red 3, Yellow 5, et. Al. Candy, baked goods, beverages

27 Student Question: What food chemicals should we look out for? High fructose corn syrup Beverages, cereals, candy, cookies, condiments Increases sweetness of food products Consumers not consuming less sugar Connection to corn allergies? Metabolic problems? (insulin resistance) Bisphenol A in cans, plastics (cancer, reproductive health, CV disease)

28 Student Question: What benefits does fasting have? Fasting: willfully restricting food and/or beverage consumption Various reasons throughout history: spiritualism, religion, therapy, famine Practice empties the colon

29 Student Question: What benefits does fasting have? Benefits: Sense of control, other psychological benefits Increased endorphins in the brain If food allergies are present, physical relief

30 Student Question: What benefits does fasting have? Keep in mind: Liver, kidneys, lungs detoxify blood 24/7 Brain needs glucose No glucose = fat & protein sources removed from body Fasts meant generally for short term Metabolism may shift to adapt to starvation mode Registered dietician or naturopathic physician may help reduce risks

31 Student Question: Are there any favorite dieting tricks? When tempted to eat something off the diet, busy yourself with something - a chore, a walk, a drive, etc. Recording food and beverage consumption (annoying, can improve awareness) Regular physical activity, include high-intensity exercise Include lean protein and/or fiber with most meals De-centralize meat on the plate Chew food thoroughly

32 Student Question: Are there any favorite dieting tricks? Avoid misery Drink water regularly Assess alcohol consumption Use smaller plates Make dietary change a lasting lifestyle change