Nutrition Why is it important?

Transcription

1 Nutrition, Supplements and Your Health Nutrition Why is it important? The power of food Nutrients Affect Biochemistry Which affects Every organ system Leading to Health or dis-ease Many of us eat a SAD diet Standard American Diet SAD diet Each day, 1 in 4 Americans visits a fast food restaurant In 1972, we spent 3 billion a year on fast food - today we spend more than 110 billion McDonald's feeds more than 46 million people a day - more than the entire population of Spain

2 Alarming statistics in children French fries are the most commonly consumed food in children months of age Fruit consumption declines to the point 1/3 of children months of age consume NO fruit % do not eat any vegetables. Soda pop 85% of American school aged children consume at least 1 soft drink daily The average 12 oz soda contains 10 teaspoons of sugar and 150 calories Association between soft drink consumption and obesity in school age children The American Academy of Pediatrics issued a policy in January 2004 recommend that school districts consider restricting the sale of soft drinks to safe guard against health problems that result from over consumption Obesity American Adults % are obese, 64.5% are overweight The prevalence of obesity 2-19 years is ~15% (In the obesity rate was less than 5%) Obesity leads to heart disease and diabetes Diabetes Type 2 diabetes is DIRECTLY linked to diet Diabetes severely affects a persons quality of life Diabetes leads to serious health consequences Heart disease Blindness Loss of circulation Heart Disease World health organization as much as 80% of heart disease can be prevented by a healthy diet 7% reduction in mortality and increased survival among older people with Mediterranean diet Protective effect of Mediterranean diet reported in Lyon heart study 50 to 70% reduction of risk of recurrence after 4 years of follow up in CHD patients

3 Cancer World health organization 40-50% of cancers an be prevented by a healthy diet Healthful food should be Whole not extracted, concentrated or refined Fresh and natural no preservatives not irradiated Real not artificial or imitation, not genetically engineered Organically grown or raised - Free of chemicals and hormones In harmony with tradition Balanced and enough Delicious! To be or not to be ORGANIC 12 Most Contaminated Buy These Organic Apples Bell Peppers Celery Cherries Imported grapes Nectarines Peaches Pears Potatoes Red Raspberries Spinach Strawberries 12 Least Contaminated Asparagus Avocados Bananas Broccoli Cauliflower Corn (sweet) Kiwi Mangos Onions Papaya Pineapples Peas (sweet) Macronutrients Fat GOOD PUFA (polyunsaturated fatty acids) many contain Omega 3 Flax seeds Fish oil Monounsaturated Olive avocado BAD Saturated fat and Trans fatty acids Fried foods High fat meats Many commercial baked goods Oils made solid at room temperature (margarine, Crisco) Fast foods

4 Protein Source of amino acids Requirement 0.8 g/kg body weight Animal Vegetable Dairy Grains Cottage cheese 6 Barley 1 c = 16 g Tbsp = 14 g Soy Meat Tofu 4 oz = 20 g Egg = 7 g Beans Salmon 3 oz = 21 g Pinto beans ½ c = 7 g Hamburger 2 oz = 14 g Nuts Almonds ½ c = 14 g Carbohydrate Complex Whole grains Whole fruits and vegetables Simple Sugar White foods Processed foods Enters the blood stream quickly Causes blood sugar imbalance Fiber Water Decreases risk of many cancers Need 25 grams daily!!! Apple = 3 grams Broccoli 1 /2 c = 2.7 g Spinach ½ c = 2.o g Black beans ½ c = 5.5 Psyllium seeds 1 Tbsp = 6 g Brown rice ½ c = 1.5 g Whole wheat bread 1 slice = 2.5 g Drink ½ your body weight in ounces daily Minerals Micronutrients Calcium Magnesium Zinc Selenium Iron

5 Vitamins A B s C D E Glycemic Index The Wicked Whites White Flour White Sugar White Rice White Potatoes The principles of Low Glycemic and blood sugar stabilization 5-6 small meals daily High quality fat at every meal/snack High quality protein at every meal/snack Fiber at every meal/snack Green light Yellow light GO! Water Fruits Vegetables Slow down- can be eaten frequently, but in moderation Grains Beans Meat Fish Cheese

6 Red light STOP!!! Junk food Sugar Chips Soda Deep fried foods Labels where you do not recognize the ingredients Burgers Breakfast is STILL the most important meal of the day The importance of eating breakfast has gained more support with results of studies in children and adults revealing that subjects who consumed regular breakfast had lower body weight and improved nutrient intake than those who did not Skipping breakfast is associated with higher body weight and a greater risk of obesity Example Meal plan Breakfast 1-2 eggs ½ cup Irish oatmeal with stevia Snack Apple 10 almonds Lunch Large salad with olive oil vinaigrette 3 oz animal protein Snack ¼ c hummus 12 baby carrot sticks Dinner 3 oz animal protein Cooked green vegetables ½ c Brown rice Blueberries 10 Super Foods Blueberries rank #1 in antioxidant activity when compared to 40 other fresh fruits and vegetables. Antioxidants help neutralize harmful by-products of metabolism called "free radicals" that can lead to cancer and other age related diseases. Contain compound that lowers cholesterol

7 Tomatoes Lycopene is a phytochemical that acts as a powerful antioxidant, potentially helping to reduce the risk of cancers, including prostate, esophageal, and breast cancers. Pomegranate The sweet-tart pomegranate may be good heart food. Researchers from the nonprofit Preventive Medicine Research Institute in Sausalito, CA, gave 45 heart patients either a daily 8.5-ounce glass of pomegranate juice or a placebo drink. After 3 months, blood flow to the heart had improved by 17% in the pomegranate drinkers, while it worsened by 18% in the placebo group. The antioxidants in pomegranates may help prevent the formation of fatty deposits on artery walls. Salmon If you're still learning to like fish, don't give up. Just a few ounces a week cut heart attack risk by 38% in a recent Greek study of 1,900 men and women. In smokers and people with diabetes-- groups with two to four times higher risk- -5 ounces of fish weekly reduced heart attack risk by 11 to 24%. Even small amounts of fish have omega-3s, which lower blood pressure and prevent artery plaque--two precursors of artery blockages that cause heart attacks. Flax Seeds Alpha linolenic acid is a type of plant-derived omega 3 fatty acid, similar to those found in fish such as salmon. Benefits of flax seed as shown in many studies include lowering total cholesterol and LDL cholesterol (the Bad cholesterol) levels. Other benefits show that flax seed may also help lower blood triglycerides and blood pressure. It may also keep platelets from becoming sticky therefore reducing the risk of a heart attack. Green tea In test-tube studies, the active antioxidant in this mild-tasting tea--epigallocatechin gallate (EGCG)--knocked out tumor cells and halted early artery clogging. Coconut Lauric acid, the major fatty acid from the fat of the coconut, has been recognized for its unique properties in food use, which are related to its antiviral, antibacterial, and antiprotozoal functions. Capric acid, another of coconut's fatty acids has been added to the list of coconut's antimicrobial components. Recently published research has shown that natural coconut fat in the diet leads to a normalization of body lipids, protects against alcohol damage to the liver, and improves the immune system's antiinflammatory response.

8 Acai Açaí (ah-sigh-ee) is full of antioxidants, amino acids and essential fatty acids. Antioxidants help combat premature aging. The fatty acid content in açaí resembles that of olive oil (monounsaturated). The dietary fiber and phytosterols to help promote cardiovascular and digestive health An essential amino acid complex in conjunction with valuable trace minerals contained in Acai are vital to proper muscle contraction and regeneration. Dark Chocolate Dark chocolate -- but not milk chocolate or dark chocolate eaten with milk -- is a potent antioxidant. Antioxidants destroy free radicals, destructive molecules that are implicated in heart disease and other ailments. Milk may interfere with the absorption of antioxidants from chocolate... and may therefore negate the potential health benefits that can be derived from eating moderate amounts of dark chocolate. Shown to lower Blood Pressure Broccoli Broccoli has multiple cancer-fighting properties including vitamin C, beta carotene, and fiber. It is also rich of phytochemicals which appear to offer us protection against certain cancers and heart disease. Indole carbinol and sulforaphane are two different phytochemicals that are found in broccoli. This is NOT a diet When you go on a diet you eventually go off the diet This is a lifestyle change Supplementation Multi-vitamin Corrects for nutritional deficiencies in the diet Pharmaceutical grade

9 Fish oil Omega 3 fatty acid Deficient in most diets Anti-inflammatory Brain health CoQ10 Selenium Vitamin E Acai Anti-oxidants Pro-biotic Beneficial bacteria Help with nutrient absorption Protects against infection Koren Barrett ND