Food as Medicine: How Proper Nutrition Can Lead to a Healthier You

Transcription

1 Food as Medicine: How Proper Nutrition Can Lead to a Healthier You PRESENTED BY BRANDON LEE, B.S.

2 Welcome! Todays goals are Learning & Fun

3 Nutrition Essentials o Carbohydrates- main source of energy o Protein- contribute to cell growth, repair, and maintenance o Fat- provide energy and insulation for body warmth o Vitamins- assist in the metabolism of carbs, protein and fat o Minerals- serve as structural components and many serve a specific function (e.g. calcium) o Water- removes waste, maintains bodily temperature, and more

4 Which nutrient is the most indispensable nutrient??? Water!!! o 60-70% of the human body is water. o Loss of >1% is dangerous for health.

5 Recommended Ranges o Carbohydrates o45-65% of total calories for the day o Protein o10-35% of total calories for the day o Fat o20-35% of total calories for the day Protein can potentially be the least of your calories for the day and it still be a healthy diet.

6 Leading causes of death in U.S. 1. Cardiovascular disease 2. Cancer 3. Chronic lung diseases 4. Injuries & Accidents 5. Stroke

7 Leading causes of death in U.S. 6. Alzheimer s disease 7. Diabetes 8. Influenza & pneumonia 9. Nephritis, nephrotic syndrome, & nephrosis 10. Suicide

8 Obesity o Defined as having an excess of body fat that adversely affects health, resulting in a person having a weight that is substantially greater than the accepted standard for a given height. o According to data from the National Health and Nutrition Examination Survey (NHANES), omore than 2 in 3 adults were found to be overweight or obese. omore than 1 in 3 adults were found to be obese. o About 1 in 6 children (adolescents ages 2 to 19) were found to be obese.

9 Nutrition Recommendations for Healthy Eating o Limit saturated fats- Less than 10% of total calories for the day o Found in red meats, cheeses (American), candy bars and frozen foods (pizzas) o Avoid trans fat- Less than 1% of total calories for the day ofound in chips, doughnuts, cakes, pies and microwave popcorn. o Limit intake of added sugars o Limit intake to less than 10% of total calories for the day.

10 Nutrition Recommendations for Health Eating cont. o Consume healthy fats in place of unhealthy fats ofound in olive oil, canola oil, walnuts, and safflower oil oconsume high amounts of fiber ofound in whole grains, fruit and legumes. Some foods are provided with added fiber (e.g. FiberOne bars). omale: < 50 years old 38g, >50 years old 30g ofemale: < 50 years old 25g, >50 years old 21g

11 Weight Loss 1 lb = 3,500 calories!!! Healthy Weight Loss= 1-2 lbs a week. o Burn 1,000 calories extra per day o Eat 1,000 calories less per day o Burn 500 extra calories and eat 500 less calories per day. (recommended)

12 Example Weight Loss Plan Date Goal Weight 9/19/ /26/ /3/ /17/ /24/ /31/ /7/ lbs in a little over a month and a half!!!

13 Weight Loss Tips o Individualize your diet, include foods that you like, and indulge yourself once in a while. o Include foods from all five food groups. o Eat foods that contain a lot of nutrients. o Stress the Dos and not the Don ts in your diet and in your way of living.

14 Weight Loss Tips Cont. o Avoid fad diets o USDA MyPlate o Set proper goals o Eat smaller portions of lower calorie foods.

15 Weight Loss Tips cont. o Eat on a regular schedule at least 3 meals a day. Don t skip meals. o Drink plenty of water throughout the day. Especially before a meal. o Recommendation is 13 cups for men and 9 cups for women per day. o Walk at least minutes daily. o Take the stairs instead of the elevator. o Incorporate exercise into your normal routine.

16 Weight Loss Benefits of Weight Loss: o Improved cardiovascular system o Improved breathing o Reduce risk of chronic diseases o Increased energy and stamina o Reduce stress on bones, joints and ligaments o Improve sleep patterns o And many more

17 Smoking Statistics o Tobacco use remains the single largest preventable cause of death and disease in the United States. o Cigarette smoking kills more than 480,000 Americans each year, with more than 41,000 of these deaths from exposure to secondhand smoke. o In 2015, an estimated 15.1% (36.5 million) U.S. adults were current cigarette smokers. What about third hand smoke? Thirdhand smoke is defined as residual nicotine and other chemicals left on a variety of indoor surfaces by tobacco smoke.

18 Adverse Effects of Smoking Increased risk for developing chronic diseases: o Heart disease o Stroke o Lung cancer o Additional diseases include ocopd (including emphysema and chronic bronchitis) oprenatal difficulties obone health (osteoporosis)

19 Adverse Effects of Smoking cont. o Tobacco exposure may play a role in the development of inflammatory bowel disease (IBD). o Passive and active smoking exposure in childhood (by age 10-15) seems to be associated with the development of IBD. o Women who smoke and use oral contraceptives have 10 times the risk of developing Coronary Heart Disease (CHD) than women who do not smoke and do not use contraceptives.

20 Smoking and Nutrition Smoking increases the need for Vitamin C o Vitamin C helps form collagen (in teeth) and acts as an antioxidant. o Food sources include asparagus, papaya, oranges, cantaloupe and broccoli. o Vitamin C Recommended Dietary Allowance (RDA) is 90 mg for men and 75 mg for women. o Smoking accelerates the depletion of the body s ascorbic acid pool, so smokers should consume an added 35mg of Vitamin C to the RDA.

21 Smoking Cessation o Quitting smoking cuts cardiovascular risks. 1 year after quitting smoking, risk for a heart attack drops sharply. o 2 to 5 years after quitting smoking, risk for stroke may reduce to about that of a nonsmoker s. o Risks for cancers of the mouth, throat, esophagus, and bladder drop by half within 5 years after quitting smoking. o 10 years after quitting smoking, risk for lung cancer drops by half!

22 Smoking Cessation Caution! o Nicotine in tobacco smoke increases 24-hour energy expenditure by about 10%, smoking cessation results in a normalization of energy expenditure and a tendency for people to gain weight. o People tend to snack more and drink more alcoholic beverages after they quit smoking. Males Average weight gain of 9.7lbs over 10 years Females Average weight gain of 11lbs over 10 years

23 Goal Setting Goals must be 1. Measurable 2. Attainable 3. Reasonable 4. Specific Time to make your own nutrition/health goals!

24 Additional Resources oacademy of Nutrition & Dietetics o eatright.org o Food and Nutrition Information Center o usda.gov o American Heart Association o heart.org o American Diabetes Association o diabetes.org

25 Additional Resources (cont.) o Call QUIT-NOW ( ) ofree support, advice, and counseling from experienced quitline coaches oa personalized quit plan opractical information on how to quit, including ways to cope with nicotine withdrawal o Online resources obetobaccofree.gov osmokefree.gov o Stay away from Tobacco at the American Cancer Society

26 Questions?

27 Thank you and see you soon! Brandon Lee, B.S. HealthQuest Dietetic Intern SUNY Oneonta Masters/Dietetic Student Contact Information: E:

28 References o Burden of Tobacco Use in the U.S. (2017, June 20). Retrieved September 08, 2017, from o Escott-Stump, S. (2015). Nutrition and Diagnosis-Related Care (8th ed.). Philadelphia: Wolters Kluwer. o Gropper, S. S., & Smith, J. L. (2013). Advanced Nutrition and Human Metabolism (6th ed.). Belmont, CA: Wadsworth. o Lee, R. D., & Nieman, D. C. (2013). Nutritional Assessment (6th ed.). New York, NY: McGraw-Hill. o Mahan, L. K., Escott-Stump, S., & Raymond, J. L. (2012). Krauses Food & the Nutrition Care Process (13th ed.). St. Louis, MO: Elsevier.

29 References Cont. o Nahikian-Nelms, M. N., Sucher, K. P., & Lacey, K. (2016). Nutrition Therapy and Pathophysiology (3rd ed.). Boston, MA: Cengage Learning. o Overweight & Obesity Statistics. (2017, August 01). Retrieved September 11, 2017, from o Thompson, J., & Manore, M. (2016). Nutrition For Life (4th ed.). Boston: Pearson Education, Inc. o Quitting Smoking. (2017, February 01). Retrieved September 10, 2017, from dex.htm