Nutrition. Jeremy Barnes, Ph.D. Southeast Missouri State University HL 111

Transcription

1 Nutrition Jeremy Barnes, Ph.D. Southeast Missouri State University HL 111 1

2 Consider this. If I go on this diet and exercise program I might get so healthy you could lose me as a regular customer 2

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4 Optimal Nutrition: Two Key Words V & M _ 4

5 Clue? 5

6 Optimal Nutrition: Two Key Words VARIETY & MODERATION 6

7 Variety and Moderation

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9 Serving Sizes

10 Old Food Guide Pyramid 10

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13 MyPyramid 13

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16 Dietary Guidelines (have evolved since being introduced in 1980) 16

17 Dietary Guidelines

18 OLD Dietary Guidelines for Americans Aim for a healthy weight Be physically active each day Let the Pyramid guide your food choices Choose a variety of grains daily, especially whole grains Choose a variety of fruits and vegetables daily Keep food safe to eat Choose a diet that is low in saturated fat and cholesterol and moderate in total fat Choose beverages and foods to moderate your intake of sugars Choose and prepare foods with less salt If you drink alcoholic beverages, do so in moderation USDHHS & USDA,

19 Most Recent Guidelines

20 New Guidelines Key Recommendations 20

21 Balancing calories to manage weight Prevent and/or reduce overweight and obesity through improved eating and physical activity behaviors. Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from foods and beverages. Increase physical activity and reduce time spent in sedentary behaviors. Maintain appropriate calorie balance during each stage of life - childhood, adolescence, adulthood, pregnancy and breastfeeding, and older age. 21

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24 Balancing calories to manage 65% of US Adults are either overweight or obese weight Energy balance Caloric deficit = weight loss Caloric surplus = weight gain To lose one pound of body fat a caloric deficit of 3,500 Kcal is needed 24

25 Caloric Content of Nutrients Fat - 9 kcal/gram Protein - 4 Kcal/gram Carbohydrate - 4 kcal/gram Alcohol - 7 Kcal/gram is it really a nutrient? 25

26 Maintain appropriate calorie balance

27 Increase physical activity and reduce time spent in sedentary behaviors 27

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29 Einstein E = MC 2 29

30 Foods and food components to reduce Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults. 30

31 Reduce daily sodium intake to less than 2,300 milligrams (mg) Salt is sodium chloride Na Cl Recommendation < 2,300 mg sodium per day (approximately 1 tsp of salt) but < 1,500 mg for many subsets of population Adult average 3,375 mg Males Females 3,877 mg 2,896 mg Main health concern is HTN 31

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34 Foods and food components to reduce Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids. Consume less than 300 mg per day of dietary cholesterol. Keep trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats. 34

35 Foods and food components to reduce?

36 Fat All fat contains 9 calories of energy/gram Can contribute to obesity and CVD Dietary fat is either saturated or unsaturated (monounsaturated or polyunsaturated) Saturated fat typically comes from animal sources and raises blood cholesterol Hydrogenated fat (trans fat) also raises blood cholesterol Dietary cholesterol also raises blood cholesterol Recommendation < 300 mg/day Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. 36

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38 I m on a fat-finding mission 38

39 Butter or Margarine? 39

40 What is this? 40

41 Foods and food components to reduce Reduce the intake of calories from solid fats and added sugars. Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium. If alcohol is consumed, it should be consumed in moderation - up to one drink per day for women and two drinks per day for men - and only by adults of legal drinking age. 41

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44 If alcohol is consumed, it should be consumed in moderation Alcohol contains 7 Kcal of energy/gram Alcoholic beverages contain many empty calories Serving Sizes 12 fluid oz beer 5 fluid oz wine 1.5 fluid oz liquor (80 proof) (40% alcohol by volume) Health Recommendation: Males < 2 drinks/day Females < 1 drink/day 44

45 Foods and nutrients to increase Increase vegetable and fruit intake. Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas. Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains. Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages. Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. 45

46 Increase vegetable and fruit intake Good source of complex carbohydrates, fiber, vitamins, and minerals 76.8% of adults report eating fewer than 5 servings of fruits and vegetables per day (BRFSS) 46

47 Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas Red Yellow/Orange White Cherries Craisins Cranberries Raspberries Red Bell Peppers Red Cabbage Strawberries Tomatoes Watermelon Butternut Squash Canola Oil Cantaloupe Carrots Grapefruit Oranges Peaches Pineapples Pumpkin Sweet Potatoes Tangerines Yellow Bell Peppers Apples Bananas Cauliflower Onions Pears White Peaches White Potatoes

48 Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas Green Blue/Purple Brown Asparagus Broccoli Brussels Sprouts Collards Green Bell Peppers Green Olives Guacamole Kale Mustard Greens Romaine Lettuce Spinach Black Olives Blackberries Blueberries Plums Prunes Purple Grapes Raisins Almonds Walnuts Peanuts Pecans Sunflower Seeds Wheat Germ Olive Oil

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50 Consume at least half of all grains as whole grains Whole grains are a good source of complex carbohydrates, fiber, vitamins, and minerals Fiber protects against cardiovascular disease (CVD) and certain cancers The Academy of Nutrition and Dietetics (AND) [formerly the American Dietetic Association (ADA)] recommends a minimum of g/day dependent on calorie intake e.g., a 2000 kcal diet should include 25g of fiber per day Adult average 15.6 g Males 17.8 g Females 13.6 g Why do Americans not meet the recommendation? 50

51 Whole Grains versus Refined Grains

52 Foods and nutrients to increase Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry. Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils. Use oils to replace solid fats where possible. Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products. 52

53 Building healthy eating Patterns Select an eating pattern that meets nutrient needs over time at an appropriate calorie level. Account for all foods and beverages consumed and assess how they fit within a total healthy eating pattern. Follow food safety recommendations when preparing and eating foods to reduce the risk of foodborne illnesses. 53

54 The influence of advertising 54

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56 Food Label 56

57 Milk (8 Fl. Oz) Calories Fat (g) Fat Calories (%) Whole % % Skim 80 Trace 5 57

58 Fast Food Information MacDonalds Wendy s Burger King Hardee s Subway 58

59 The Problem with Fast food The big problem with "fast" food is that it slows down when it hits your stomach. And it just parks there--and lets the fat have time to get off and apply for citizenship. 59

60 2009 Position Statement on Nutrition and Athletic Performance Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic performance J Am Diet Assoc. 2009; 109: POSITION STATEMENT INTRODUCTION It is the position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine that physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition. These organizations recommend appropriate selection of food and fluids, timing of intake, and supplement choices for optimal health and exercise performance. (p. 509) KEY POINTS (13) Athletes should be counseled regarding the appropriate use of ergogenic aids, which should only be used after careful evaluation of the product for safety, efficacy, potency, and legality. (p. 510) Nitrogen balance studies suggest that dietary protein intake necessary to support nitrogen balance in endurance athletes ranges from 1.2 to 1.4 g/kg/wt/day. Recommended protein intakes for strength-trained athletes range from approximately 1.2 to 1.7 g/kg/wt/day. (p. 515) These recommended protein intakes can generally be met through diet alone, without the use of protein or amino acid supplements. Energy intake sufficient to maintain body weight is necessary for optimal protein use and performance. (p. 510) Remember that the Recommended Dietary Allowance (RDA) for protein is 0.8 g per kg of body weight per day. (1 kg = 2.2 lbs)(28 g = 1 oz)

61 The following slides are background information which will not be on the quizzes or exams However I would suggest you look through them 61

62 Adults Males Females Total Energy (kcal) 2,618 1,877 Total Fat (g) Fat % of calories Saturated Fat (SFA)(g) SFA % of calories Cholesterol (mg) Fiber (g) Calcium (mg) Sodium (mg) 3,375 3,877 2,896 62

63 What factors influence our eating Appetite Personal preferences Habit Ethnic background Social interactions Availability Emotional comfort Cost Weight Health behaviors? 63

64 Nutrients (6) 1. Water 8 glasses a day (8 ounces) 50-60% of body is water 2. Protein Major component of every cell Muscle Skin Role in developing/repairing bone Key element in antibodies Amino acids (AAs)(20) 9 essential e.g histidine, isoleucine, leucine, lysine etc The body cannot synthesize these Complete Proteins contain all 9 essential AAs Incomplete Proteins do not contain all 9 essential AAs 64

65 Nutrients 3. Carbohydrates Major source of fuel they provide energy! Simple sugars Glucose (monosaccharide) Fructose (monosaccharide) Sucrose (disaccharide) Complex carbohydrates Starches Stored in the body as glycogen Fiber Bulk or roughage Indigestible portion of plants Soluble and Insoluble Offers many health benefits Most American eat far less than recommended Average is about 12 grams and 25 grams or greater are recommended 65

66 Nutrients 4. Fats Functions include: Maintain healthy skin Insulate body organs Maintain body temperature Promote healthy cell function Carry fat-soluble vitamins A, D, E, and K Are a concentrated form of energy 95% stored as triglycerides (TG) in the body Fats are either: Saturated fat Unsaturated fat Polyunsaturated Monounsaturated Trans-fatty acids (process of hydrogenation) 66

67 Nutrients 5. Vitamins Potent, essential, organic compounds Water soluble dissolve in water Fat soluble absorbed through intestinal tract with fat People in the U.S. are rarely deficient Hypervitaminosis may be a problem 67

68 Nutrients 6. Minerals Inorganic, indestructible elements that aid the body Macrominerals are needed in large amounts Trace minerals are needed in small amounts A mineral that receives a lot of attention because of health concerns associated with excess is sodium (Na) Two minerals that receives a lot of attention because of health concerns associated with deficiency are calcium (Ca) & iron (Fe) 68

69 Water is critical! Water is essential! makes up 50%-60% of our bodies Helps regulate our body temperature transport nutrients carrying away waste

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77 2000 (OLD) Position Statement on Nutrition and Athletic Performance Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance J Am Diet Assoc. 2000; 100: POSITION STATEMENT INTRODUCTION It is the position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine that physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition. These organizations recommend appropriate selection of food and fluids, timing of intake, and supplement choices for optimal health and exercise performance. (p. 2130) KEY POINTS (13) Protein requirements are slightly increased in highly active people. Protein recommendations for endurance athletes are 1.2 to 1.4 g/kg body weight per day, whereas those for resistance and strength-trained athletes may be as high as 1.6 to 1.7 g/kg weight per day. These recommended protein intakes can generally be met through diet alone, without the use of protein or amino acid supplements, if energy intake is adequate to maintain body weight. (p. 2131) Athletes should be counseled regarding the use of ergogenic aids, which should be used with caution and only after careful evaluation of the product for safety, efficacy, potency, and legality. (p. 2131) Remember that the Recommended Dietary Allowance (RDA) for protein is 0.8 g per kg of body weight per day. (1 kg = 2.2 lbs)(28 g = 1 oz) 77

78 Children s Media Use, By Platform Among all 8- to 18-year-olds, amount of time spent with each medium in a typical day: HOURS 10:45 6 4:29 Total media exposure 4 2:31 2 1:29 1:13 0:38 0:25 0 TV content Music/audio Computers Video games Print Movies Note: Children may be engaged in more than one of these activities at the same time. Source: Kaiser Family Foundation, Generation M2: Media in the Lives of 8- to 18-Year-Olds, 2010.

79 Distribution of Types of Food in TV Advertising Targeted to Children or Teens, 2005 Among all food ads targeted to children or teens, percent that are for: Breads and pastries 2% Fruit juices 1% Dairy Prepared foods Dine-in restaurants 4% 4% 7% Candy and snacks Sodas & soft drinks 9% 34 % Fast food 10 % 28% Sugared cereal SOURCE: Kaiser Family Foundation, Food for Thought: Television Food Advertising to Children in the United States, March 2007.

80 All the following slides are from the 2010 Dietary Guidelines 80

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109 ACSM GUIDELINES 109

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111 Complementary Proteins

112 Reading a Food Label

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