Nutrition Solutions For a Better You! Melissa Wdowik, PhD, RD The Nutrition Center @ CSU
Introduction About Me The Nutrition Center @ CSU Food Science and Human Nutrition Department
Outline I. Better Brain Function II. Improved Mood III. Increased Energy Level IV. Lifestyle Habits V. Resources
Ideas to note as we go Superfoods Supplements Food first whenever possible! Changes & Choices You Can Make
What do you know already? Write down something you already know about brain, mood, or energy related to diet.
First, clean up your diet Trash the processed foods!
I. Better Brain Function Improved memory & concentration Antioxidants Nuts Soy Spices Olive Oil Fish and fish oil supplements Vitamin D
Antioxidants Colorful fruits and vegetables Superfoods: Dark Green Vegetables Dark Orange Vegetables Berries, citrus Green tea Dark chocolate Red wine
Nuts Superfood All nuts contain healthful fats Walnuts, almonds, peanuts, pistachios, etc. Watch portions Go to mypyramid.gov for serving sizes
Soy Superfood Soy milk Tofu, tempeh, soy burgers Soy nuts Edamame
Spices Curcumin (found in turmeric) Garlic
Olive Oil
Fish and fish oil supplements Superfood Fatty fish 2-3x/week Salmon, anchovies, herring Fish oil supplement daily 200 mg DHA or 500 mg DHA + EPA
Vitamin D Sources: sunlight and food Fish, soy milk, milk Fortified cereal and orange juice Supplement 400-1000 IU/day
II. Improved Mood Combat mood swings, PMS, depression Limit added sugar Decrease processed food Limit / avoid caffeine in the afternoon Increase lean protein Increase whole grains Increase calcium
Limit added sugar Top sources: soda, yogurt, sweets Why limit? Fluctuations in blood sugar Foods low in nutrients Extra calories
Decrease processed food Why decrease? Extra sodium, sugar, chemicals Fluctuations in blood sugar Low in vitamins and minerals
Limit / avoid caffeine after noon Why limit? Impaired sleep at night High and low energy swings
Increase lean protein Why? Stabilize blood sugar Improve alertness Provides magnesium Sources Fish, nuts, dairy, poultry, legumes Superfood: legumes
Increase whole grains Why? B vitamins (B6 and folic acid) Sources Whole wheat, barley, brown rice, quinoa Superfood: wheat germ Supplement? Not recommended; better to get from whole foods
Increase calcium Why? Improves moodiness of PMS and menopause Sources Nonfat and lowfat milk, yogurt, and cheese; soymilk; fortified OJ Superfood: dairy Supplement (calcium with vitamin D)
III. Increased Energy Level Feel energetic all day Meal Pattern of 3-6 meals/snacks Key Meals: Breakfast and Lunch Small Portions Water Iron
Meal Pattern of 3 to 6 meals/snacks Skipping meals = low energy
Key Meals: Breakfast and Lunch
Small Portions Large portions = sluggishness
Water Dehydration = fatigue
Iron Anemia = fatigue Blood test for serum ferritin Sources in diet Meat, legumes, fortified cereal Combine with vitamin C foods Cereal + OJ Black beans + tomatoes Supplement not recommended unless you first discuss with RD
IV. Lifestyle Habits Exercise Daily Physical Activity Daily Adequate Sleep Stress Management Brain Exercise
OVERVIEW: SUPERFOODS 1. Dark green vegetables 2. Dark orange vegetables and fruits 3. Berries 4. Fish 5. Nuts 6. Soy 7. Wheat germ 8. Legumes 9. Dairy 10. Water
OVERVIEW: SUPPLEMENTS 1. Fish oil / DHA / EPA 2. Vitamin D 3. Calcium 4. Magnesium 5. B complex
CHANGES & CHOICES Eat breakfast and lunch daily Pack food with you Exercise and get physical activity daily! Plan ahead to make these happen Get adequate sleep and stress management
Easy Dietary Choices When / What Instead of this... Choose this AM drink Cream in coffee or tea Lowfat or fat free milk Breakfast 3 fats (muffin) 3 cups (cereal, fruit, milk) AM snack Pretzels Nuts Lunch Burger Spinach salad Afternoon drink Coffee Tea Afternoon snack Cheese crackers Grapes & string cheese Dinner Meat & potatoes Fish & sweet potatoes Evening Snack Chips Popcorn Beverages Soda Water Sweet tooth Cookies Dark chocolate
V. Resources Handout The Nutrition Center @ CSU
Set a new goal Modify what you already knew or add something new Set a goal for something you will change now
Thank you!