Lecture 4 Nutrition, Part 2 1 Nutrition 1. What is a Healthy Diet? 2. Food Labels 3. Sugar 4. Consumer Concerns 2 1
Healthy Diet? 3 Four basic behaviors that constitute a "healthy lifestyle" 1. A good diet 2. Moderate Exercise 3. A recommend body fat percentage 4. Non-smoking 4 2
Americans are unhealthy! Only 2.7 percent of U.S. adults make the grade on all four measures, according researchers at Oregon State University. 16 percent of people got a gold star on three of the four measures, 40 percent of people hit two of the lifestyle goals, and 34 percent managed to nail one of the goals. 5 2010 Dietary Guidelines for Americans Published by the U.S. Department of Agriculture (USDA) U.S. Department of Health and Human Services (HHS) 6 3
2010 Dietary Guidelines for Americans Scientifically based diet and exercise recommendations Designed to promote health and reduce the risk on chronic disease 7 Dietary Guidelines for Americans Guidelines three main recommendations: 1. Reduce calorie intake and increase physical activity 8 4
Dietary Guidelines for Americans Guidelines three main recommendations: 2. Move toward a more plant-based diet composed of nutrient-dense foods 9 Dietary Guidelines for Americans Guidelines three main recommendations: 3. Reduce intake of added sugars, solid fats, and reduce overall sodium and refined grain consumption X X X 10 5
Dietary Guidelines for Americans Nutrient Density proportion of vitamins and minerals to total calories. Encourage: whole grains, vegetables, legumes, fruits, low-fat dairy Discourage: refined grains, fats, sugars 11 Keep an Eye on Portions You can eat all the broccoli and spinach you want, but for highercalorie foods, portion control is the key. In recent years, serving sizes have ballooned. Check serving size 12 6
Eat Plenty of Veggies & Fruits Aim for at least 2½ cups of vegetables and 2 cups of fruit a day, for a 2,000-calorie diet. Include green, orange, red, blue/purple and yellow produce. Choose whole fruits over juice (fiber!) Frozen and canned fruits and vegetables are good options. 13 Get More Whole Grains At least half your grains should be whole grains Whole grains retain the bran and germ (nutrients and fiber). Look for a product labeled 100% whole wheat or 100% whole grain. There still may be lots of refined wheat (also called white or enriched flour) and/or sugar. 14 7
Limit Refined Grains, Added Sugar The refined carbohydrates in white bread, regular pasta and most snack foods have little or no dietary fiber and have been stripped of many nutrients. On food labels, watch out for wheat flour (also called white, refined or enriched flour) on the ingredients list Limit foods with added sugar, such as soda and candy. We will discuss this in a few minutes 15 Cut Down on Animal Fat Saturated fats, especially from red meat and processed meat, boost LDL ( bad ) cholesterol. To limit your intake, choose lean meats, skinless poultry and nonfat or low-fat dairy products. Red meat is still OK, but it should consumed sparingly. 16 8
Enjoy More Fish and Nuts Supply healthy unsaturated fats. Recent research suggests these foods, though high in calories, tend not to promote weight gain because they are satisfying. Fatty fish helps reduce heart disease risks and has other benefits, largely because of its omega-3 polyunsaturated fats. HDLs 17 Keep Sodium Down Excess Sodium (salt) raises blood pressure. Should aim for less than 2,300 milligrams a day. Consume more potassium - lowers blood pressure. Potassium-rich foods include citrus fruits, bananas, potatoes, beans and yogurt. 18 9
Choose Food Over Supplements Supplements cannot substitute for a healthy diet, In addition, many people need calcium as well as vitamin D supplements to meet recommended intakes. ASK A DOCTOR!!! 19 Dietary Guidelines for Americans 20 10
Dietary Guidelines for Americans MyPlate: Individual calorie requirements are calculated based on sex and age at three activity levels: Sedentary - only light physical activity Moderately active - equivalent to walking 1.5 miles per day at 3 4 mph Active - more than 3 miles per day at 3 4 mph 21 Estimated Calorie Requirements 22 11
Hypertension Hypertension High Blood Pressure Blood pressure high if at or above 140/90 mmhg over time. 120/80 is considered normal If blood pressure rises and stays high over time, it can damage the body in many ways. High blood pressure makes your heart work too hard. The condition can damage your blood vessels and organs, such as your heart, kidneys, brain, and eyes. 23 Mediterranean Diet 24 12
Dietary Guidelines for Americans DASH Eating Plan: Dietary Approaches to Stop Hypertension 25 Dietary Guidelines for Americans 26 13
Food Labels 27 Daily Values on Food Labels Regulate by the Food and Drug Administration (FDA) Serving size (?) and number of servings 28 14
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Copyright 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 31 Daily Values on Food Labels Gives total calories and calories from fat Look for foods with no more than 30 percent of their calories from fat Shows how much the food contributes to Daily Values for important nutrients Shows % of Daily Value: recommended daily intake of specified nutrients 32 16
Nutrition Facts Food Label 33 Front-of-Package Food Labels 34 17
Front-of-Package Food Labels FDA s authority to regulate health claims on frontof-package (FOP) food labels is limited Institute of Medicine (IOM) found these labels provide little guidance and cause confusion Recommended a standard for FOP labels 35 Sugar 36 18
Sugar 37 When you digest sugar 38 19
Glucose - Sugar Our bodies use Glucose for fuel found in every living cell on the planet. If we don t get it from the diet, our bodies produce it. 39 Fructose Sugar NO physiological need for it Our bodies do not produce it in any significant amount 40 20
41 Fructose converted to FAT and stored in the body if not metabolized 42 21
Sugar Your body can safely metabolize at least six teaspoons of added sugar per day. Most Americans are consuming over three times that amount!!! What effects does this have? 43 Bad stuff bout sugar 44 22
1. Added Sugar - Fructose Fructose cannot be metabolized by the liver in large amounts. Eating or drinking foods with a lot of added sugar (the average American diet) causes fructose overload!!! The liver turns the fructose into FAT. 45 1. Added Sugar - Fructose 46 23
Fatty Liver 47 1. Added Sugar - Fructose Also, fructose fools your metabolism by turning off your body's appetite-control system. This causes you to eat more and develop insulin resistance 48 24
49 1. Added Sugar - Fructose This does NOT apply to fruit. It is almost impossible to over eat fructose by eating fruit. Limit to two pieces of fruit per day on average 50 25
2. Glucose - Insulin Resistance Insulin is a very important hormone in the body. Insulin tells the cells to take up glucose from bloodstream to start burning it instead of fat. 51 2. Glucose - Insulin Resistance Too much sugar insulin stops working as it should. The cells become resistant to it. Insulin resistance, a leading cause of many diseases including obesity, cardiovascular disease and especially type II diabetes (9). 52 26
3. The Insulin Resistance Can Progress to Type II Diabetes Eventually, as insulin resistance becomes progressively worse pancreas can t keep up with the demand of producing enough insulin to keep blood sugar levels down. Blood sugar levels skyrocket and a diagnosis of Type II Diabetes is made. 53 3. The Insulin Resistance Can Progress to Type II Diabetes Given that sugar can cause insulin resistance, it is not surprising to see that people who drink sugar-sweetened beverages have up to an 83% higher risk of Type II diabetes. Recommended: 6 tsp. and 9 tsp. per day Average ~ 22 tsp. per day 54 27
4. Added Sugar Contains No Essential Nutrients and is Bad For Your Teeth Added sugars (like sucrose and high fructose corn syrup) contain a whole bunch of calories with NO essential nutrients. No proteins, essential fats, vitamins or minerals in sugar just pure energy 55 5. Added Sugar Contains No Essential Nutrients and is Bad For Your Teeth Very bad for the teeth, because it provides easily digestible energy for the bad bacteria in the mouth 56 28
Drink more Milk!!! Contains the same number of calories as sugary drinks but with many more nutrients! 57 Consumer Concerns 58 29
Current Consumer Concerns High-Sodium Diets Food allergies and food intolerances Eight foods responsible for 90% of allergies: milk, eggs, peanuts, tree nuts, shellfish, soy, and wheat Food intolerances such as lactose intolerance are less severe Fast Food Organic Foods? 59 Recommended: 2gms per day Average ~ 22 tsp. per day = 92.4 gms 60 30
Current Consumer Concerns High-sodium diets Food allergies and food intolerances Eight foods responsible for 90% of allergies: milk, eggs, peanuts, tree nuts, shellfish, soy, and wheat Food intolerances such as lactose intolerance are less severe Fast Food Organic Foods 61 Food allergies and food intolerances In most cases the reaction is mild, but Anaphylactic Shock! A severe reaction to the food allergens that is life threatening. Throat swells and cuts off breathing 62 31
Food Allergies and Food Intolerances 30,000 emergency room visit per year 150 to 200 deaths The Food Allergen Labeling and Consumer Protection Act of 2004 requires that all allergens be identified on all packaged foods below the in gradients list 63 64 32
Current Consumer Concerns High-sodium diets Food allergies and food intolerances Eight foods responsible for 90% of allergies: milk, eggs, peanuts, tree nuts, shellfish, soy, and wheat Food intolerances such as lactose intolerance are less severe Fast Food Organic Foods? 65 Fast-Food Meal 66 33
Some helpful tips: Fast Foods Don t supersize or order extra-large servings Go easy on sauces, toppings, and condiments Order grilled chicken or fish, on a whole wheat roll Order a salad Instead of soda, order water or milk Instead of pie or cake, order yogurt and fruit 67 68 34
Organic Foods Plant foods grown without synthetic pesticides or fertilizers Animal foods raised on organic feed without antibiotics or growth hormone USDA regulates labeling Research has not demonstrated health benefits, but environmental benefits are clear Look for foods that are not only organic but also locally grown Wash organic produce thoroughly 69 Genetically Modified Foods Genetically modified (GM) organisms: genetic makeup has been changed to produce desirable results Selective breeding Modern biotechnology faster and more refined Many crops are already GM Sixty percent of processed foods in supermarkets contain one or more GM ingredient Safety assessed by FDA s Center for Food Safety and Applied Nutrition (CFSAN) 70 35