Download - Camp Cardiac Nutrition Presentation 2015
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Nutrition
Christine Zoumas, MS, RDDirector, Healthy Eating Program, UC San Diego Cancer Center
Health Sciences Instructor, UC San Diego Medical [email protected]
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If you live for 65 years or longer, you will have consumed more than 70,000 meals, and your body will have disposed
of 50 tons of food.
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The foods you choose have cumulative effects on your body. At 65 years of age, you will see and feel those effects, if you know what you are looking for.
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Nutrition and diet have shown to Nutrition and diet have shown to influence many chronic diseases:influence many chronic diseases:
Heart disease Diabetes Cancer (certain types) Dental disease Obesity Osteoporosis
Your choice of diet can influence your long-term health. However, it can not override your genetic inheritance.
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What Is Nutrition? What Is Nutrition?
Nutrition: a science that studies how nutrients and compounds in foods nourish and affect body functions and health
Evidence-Based Nutrition Information
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• Identifies two overarching concepts
• Maintain calorie balance over time to achieve and sustain a healthy weight
• Focus on consuming nutrient-dense foods and beverages
• Lists all key recommendations
• Balancing calories to manage weight
• Food and food nutrients to increase
• Foods and food components to reduce
Dietary Guidelines for Americans, 2015
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United States Department of AgricultureCenter for Nutrition Policy & Promotion
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Balancing Calories to Manage Weight
• Overweight and obesity is a well-established risk factor for heart disease, hypertension, diabetes type 2 and some of the most common cancers
"More die in the United States of too much food than of too little."
John Kenneth Galbraith, economist, The Affluent Society
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Adult Body Mass Index (BMI)
Healthy Weight Overweight Obese
Morbidly Obese
BMI 19-24 25 26 27 28 29 30 31 32 33 34 35 36 37 3 39 >40Height Body Weight (pounds)
4' 10" 91-118 119 124 129 134 138 143 148 153 158 162 167 172 177 181 186 191 +
4' 11" 94-123 124 128 133 138 143 148 153 158 163 168 173 178 183 188 193 198 +
5' 97-127 128 133 138 143 148 153 158 163 168 174 179 184 189 194 199 204 +
5' 1" 100-131 132 137 143 148 153 158 164 169 174 180 185 190 195 201 206 211 +
5' 2" 104-135 136 142 147 153 158 164 169 175 180 186 191 196 202 207 213 218 +
5 '3" 107-140 141 146 152 158 163 169 175 180 186 191 197 203 208 214 220 225 +
5' 4" 110-144 145 151 157 163 169 174 180 186 192 197 204 209 215 221 227 232 +
5' 5" 114-149 150 156 162 168 174 180 186 192 198 204 210 216 222 228 234 240 +
5' 6" 118-154 155 161 167 173 179 186 192 198 204 210 216 223 229 235 241 247 +
5' 7" 121-158 159 166 172 178 185 191 198 204 211 217 223 230 236 242 249 255 +
5' 8" 125-163 164 171 177 184 190 197 203 210 216 223 230 236 243 249 256 262 +
5' 9" 128-168 169 176 182 189 196 203 209 216 223 230 236 243 250 257 263 270 +
5' 10" 132-173 174 181 188 195 202 209 216 222 229 236 243 250 257 264 271 278 +
5' 11" 136-178 179 186 193 200 208 215 222 229 236 243 250 257 265 272 279 286 +
6' 140-183 184 191 199 206 213 221 228 235 242 250 258 265 272 279 287 294 +
6' 1" 144-188 189 197 204 212 219 227 235 242 250 257 265 272 280 288 295 302 +
6' 2" 148-193 194 202 210 218 225 233 241 249 256 264 272 280 287 295 303 311 +
6' 3" 152-199 200 208 216 224 232 240 248 256 264 272 279 287 295 303 311 319 +
6' 4" 156-204 205 213 221 230 238 246 254 263 271 279 28 295 304 312 320 328 +
5% to 10% is likely to have significant health benefits for those that are currently overweight or obese
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBehavioral Risk Factor Surveillance System (BRFSS), CDC
1985-2010
(*Obesity is defined by body mass index (BMI) ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1985BRFSS, 1985
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% >10%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1986BRFSS, 1986
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% >10%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1987BRFSS, 1987
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% >10%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1988BRFSS, 1988
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% >10%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1989BRFSS, 1989
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% >10%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1990BRFSS, 1990
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% >10%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1991BRFSS, 1991
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% >15%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1992BRFSS, 1992
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% >15%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1993BRFSS, 1993
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% >15%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1994BRFSS, 1994
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% >15%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1995BRFSS, 1995
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% >15%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1996BRFSS, 1996
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% >15%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1997BRFSS, 1997
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% >20%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1998BRFSS, 1998
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% >20%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1999BRFSS, 1999
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% >20%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 2000BRFSS, 2000
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% >20%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 2001BRFSS, 2001
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% >25%
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(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 2002BRFSS, 2002
No Data <10% 10%–14% 15%–19% 20%–24% >25%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 2003BRFSS, 2003
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% >25%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 2004BRFSS, 2004
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% >25%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 2005BRFSS, 2005
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 2006BRFSS, 2006
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 2007BRFSS, 2007
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 2008BRFSS, 2008
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 2009BRFSS, 2009
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
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Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 2010BRFSS, 2010
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
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2000
Obesity Trends* Among U.S. AdultsBRFSS, 1990, 2000, 2010
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
2010
1990
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
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In just 15 years, all 50 states are expected to have an obesity rate of almost 45%
Trust For America's Health
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Percentage of Obesity Percentage of Obesity World WideWorld Wide
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Energy Balance
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Balancing Calories to Manage Weight
• 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
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Foods and Nutrients to Increase• While staying within calorie needs, increase intake of
• Vegetables• Fruits• Whole grains• Milk• Seafood, in place of some meat/poultry• Oils
• Nutrients of public health concern• Potassium• Fiber• Calcium• Vitamin D
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Vegetables and Fruits
• Vegetables (including beans) and fruits are complex foods, each containing numerous potentially beneficial vitamins, minerals, fiber, carotenoids, and other bioactive substances reduce the risk of disease
• Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas
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PHYTOCHEMICALSPHYTOCHEMICALS
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Whole Grains
• Whole grains are rich in fiber and a variety of compounds that have important biological activity and antioxidant effects
• Consume at least half of all grains as whole grains
• Increase whole-grain intake by replacing refined grains with whole grains
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Whole Grains
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Fat-Free, Low-Fat Milk and Milk Products
• Contribute nutrients, such as calcium, vitamin D and potassium
• Moderate evidence shows that intake of milk and milk products is linked to improved bone health
• Moderate evidence also indicates that intake of milk and milk products is associated with a reduced risk of cardiovascular disease and type 2 diabetes and with lower blood pressure in adults
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Lean Proteins
• Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds
• Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry
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Foods and Nutrients to Reduce
• Sodium
• Fats
• Saturated fatty acids
• Trans fatty acids
• Cholesterol
• Calories from solid fats and added sugars
• Refined grains
• Alcohol
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Trans-Fatty Acids
• Trans fatty acids are found naturally in some foods and are formed during food processing (fried foods, commercial baked goods, processed foods and margarines)
• Trans fats raise LDL cholesterol levels while also lowering beneficial HDL cholesterol.
• Keep trans fatty acid consumption as low as possible
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Achieve a Healthy Dietary Pattern
• The majority of nutrition research has focused on the effect of individual nutrients, bioactive food components, or specific foods
• People eat food, not nutrients, and even specific foods are generally consumed in a pattern that is characterized by several features and bioactive component
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Supplement Use
• The U.S. supplement industry continues to grow, reaching $28 billion in annual sales in 2010
• Evidence from both observational studies and clinical trials suggests that dietary supplements are ineffective for preventing mortality or morbidity due to major chronic diseases
• If consuming supplements, you should know the supplement dosage and its Tolerable Upper Intake Limit (UL)
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To eat is a necessity, but to eat intelligently is an art.
La Rochefoucauld, Maxims, 1665
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HabitAvailabilitySatietyConvenienceEconomyTrendsSocial InteractionSocial pressure
Advertising Emotional Comfort Values or beliefs Region of the country Personal Preference Tradition Nutritional value
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HabitAvailabilitySatietyConvenienceEconomyTrendsSocial InteractionSocial pressure
Advertising Emotional Comfort Values or beliefs Region of the country Personal Preference Tradition Nutritional value
What does your picture look like?
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HabitAvailabilitySatietyConvenienceEconomyTrendsSocial InteractionSocial pressure
Advertising Emotional Comfort Values or beliefs Region of the country Personal Preference Tradition Nutritional value
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HabitAvailabilitySatietyConvenienceEconomyTrendsSocial InteractionSocial pressure
Advertising Emotional Comfort Values or beliefs Region of the country Personal Preference Tradition Nutritional value
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What is intelligent eating?
High in
• Vegetables• Fruits• Whole grains• Legumes
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What is intelligent eating?
High in
• Vegetables• Fruits• Whole grains• Legumes
Limits
• Red meat• Processed meat• Foods high in added sugar• Foods high in sodium• Alcohol
Calorie Balanced
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Calorie Balanced
http://www.fda.gov/Food/ResourcesForYou/Consumers/NFLPM/default.htm
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High in
• Vegetables• Fruits• Legumes
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High in
• Whole Grains
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Limit
• Red meat• Processed meats• Alcohol
One Drink Equals•4 fl. oz. of wine•12 fl. oz. of beer•1 ½ fl. oz. liquor
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Limit Foods High in
• Added sugar• Sodium
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Calories: 1230Fat: 66 gSat Fat: 17gSodium:1970 mg
½ cupCalories: 375Fat: 11 gSugar: 9 gram
If your eating pattern is based on belief, understand/know the rationale and why you
choose the foods you eat
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Toulouse Le Trec
Salvador Dali
Your Child’s Art
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Healthy Eating Program• The Healthy Eating Program provides resources,
monthly nutrition seminars and food demonstrations focusing on the benefits of nutrition and cancer prevention.
• Our program gives participants an opportunity to learn evidence-based nutrition information and obtain accurate state-of-the-science information from nutritional professionals.
Website: healthyeating.ucsd.edu
Email: [email protected]
Phone:(858) 822-2237
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Questions?