eating great in ’08 basic nutrition workshop part 2
DESCRIPTION
Eating Great in ’08 Basic Nutrition Workshop Part 2. Judy Rigsby [email protected] Ungerland Chiropractic Clinic 7718 E. 91 st St. Suite 100 Tulsa, OK 74133 918-743-2555. Review of First Session. •Dietary Guidelines for Americans •Macronutrients •Micronutrients •60-20-20 Rule •Food Labels - PowerPoint PPT PresentationTRANSCRIPT
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Eating Great in ’08Eating Great in ’08 Basic NutritionBasic Nutrition
WorkshopWorkshopPart 2Part 2
Judy RigsbyJudy Rigsby [email protected]@oru.edu
Ungerland Chiropractic ClinicUngerland Chiropractic Clinic7718 E. 917718 E. 91stst St. Suite 100 St. Suite 100Tulsa, OK 74133Tulsa, OK 74133918-743-2555918-743-2555
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Review of First SessionReview of First Session
• •Dietary Guidelines for Americans
• •Macronutrients
• •Micronutrients
• •60-20-20 Rule
• •Food Labels
• •Daily Journal
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Sodium and CaffeineSodium and Caffeine
• New guidelines for daily sodium
• Caffeine comparisons per 8 oz. beverage– Drip Coffee – 100 mg
– Black Tea – 55 mg
– Green Tea – 20 mgCaffeine Content of Selected Beverages
0 20 40 60 80 100 120
Green Tea
Black Tea
Drip Coffee
Milligrams
Drip Coffee
Black Tea
Green Tea
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Water for LifeWater for Life
• Vital Element, second only to oxygen• Vital every day• Things that dehydrate
– Aging process– Sweat from exercise– Medications– Caffeine
• Good general rule: for each glass of beverage with caffeine that you consume, drink one extra glass of water.
• Other Benefits– Helps utilize stored fat for energy– Helps body recover quicker after exercise– Aids healing process when you have been ill
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Drink More WaterDrink More Water
• Away from home– Water bottle– Order water at restaurants
• At home– Designate your own water container– Bottled water
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All Water is Not Created EqualAll Water is Not Created Equal
• Hard or soft?– Hard water – lots of minerals– Soft water – fewer minerals
• Supermarket water– Distilled– Mineral or spring water– Still or sparkling water– Spring-like or spring fresh
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MicroNutrientsMicroNutrients
• Vitamins and Minerals– Functions – Both organic and inorganic– 13 major vitamins– 3 basic criteria
• Cannot be manufactured in the body
• Symptoms from lack of vitamin
• Elimination of symptoms
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Vitamins and MineralsVitamins and Minerals
• Water-soluble– Vitamins C, B1, B2, niacin, B6, B12, folic acid,
pantothenic acid, and biotin
• Fat-soluble– Vitamins A, D, E, and K
• Major Minerals– Calcium, chlorine, magnesium, phosphorus,
potassium, sodium, and sulfur
• Trace Minerals– Iron, chromium, fluoride, manganese, zinc, selenium,
copper, and iodine
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Too Much or Too Little?Too Much or Too Little?
• Deficiency SignsDeficiency Signs– Vitamin A: poor night vision; dry, rough or cracked skin; slow wound
healing; nerve damage; reduced ability to taste, hear, and smell; inability to perspire; reduced resistance to respiratory infections
– Vitamin D: in children (rickets); in adults (osteomalacia) – soft, porous bones
– Vitamin E: inability to absorb fat– Vitamin K: blood fails to clot– Vitamin C: scurvy, painful or swollen joints, shortness of breath, slow
wound healing, muscle pains, skin rashes– B1: poor appetite, unintended weight loss; upset stomach; mental
depression; inability to concentrate– B2: inflamed mucous membranes; burning eyes; skin rashes; anemia– B6: anemia; convulsions; skin rashes; upset stomach; nerve damage– B12: anemia; nerve damage; increased risk of stomach cancer
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Too Much or Too Little?, cont.Too Much or Too Little?, cont.
• Overdose EffectsOverdose Effects– Vitamin A: liver damage, headache, vomiting, abnormal
vision, constipation, hair loss, loss of appetite, bone pain, sleep disorders, and dry skin and membranes
– Vitamin D: damage to kidneys and heart; muscle weakness, headache, nausea, vomiting, high blood pressure, and retarded physical growth
– Vitamin E: upset stomach or dizziness– Vitamin C: upset stomach, diarrhea, or constipation– Niacin: liver damage and increased risk of diabetes and gout– B6: damage to nerves in arms, legs, hands and feet– Choline: vomiting, sweating, low blood pressure and fishy
body odor
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Hand in HandHand in Hand
• Vitamin E keeps Vitamin A from being Vitamin E keeps Vitamin A from being destroyed in intestinesdestroyed in intestines
• Vitamin D helps body absorb calcium Vitamin D helps body absorb calcium and phosphorusand phosphorus
• Vitamin C helps folate build proteinsVitamin C helps folate build proteins
• Vitamin B1 works in digestive enzyme Vitamin B1 works in digestive enzyme systems with niacin, pantothenic acid, systems with niacin, pantothenic acid, and magnesiumand magnesium
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Sources of VitaminsSources of Vitamins
• B1 (Thiamin) – fish, lean meat, poultry, liver, milk, yeast, potatoes, B1 (Thiamin) – fish, lean meat, poultry, liver, milk, yeast, potatoes, peas, beans, whole grain bread, and cerealpeas, beans, whole grain bread, and cereal
• B2 (Riboflavin) – Leafy green vegetables, peas, beans, fish, lean B2 (Riboflavin) – Leafy green vegetables, peas, beans, fish, lean meat, liver, kidney, eggs, milk, cheese, dried yeast, enriched meat, liver, kidney, eggs, milk, cheese, dried yeast, enriched bread, and cerealbread, and cereal
• B3 (Niacin) – Eggs, lean meat, liver, dried yeast, enriched bread, B3 (Niacin) – Eggs, lean meat, liver, dried yeast, enriched bread, and cerealand cereal
• B5 (Pantothenic Acid) – Liver, kidney, eggs, and fresh vegetablesB5 (Pantothenic Acid) – Liver, kidney, eggs, and fresh vegetables• B6 – Green vegetables, yeast, meat, fish, liver, milk, eggs, B6 – Green vegetables, yeast, meat, fish, liver, milk, eggs,
potatoes, whole grain cereal, and wheat germpotatoes, whole grain cereal, and wheat germ• B12 – Lean meat, liver, kidney, milk, saltwater fish, and shellfishB12 – Lean meat, liver, kidney, milk, saltwater fish, and shellfish• C – Fresh fruit and juices, tomatoes, cabbage, green vegetables, C – Fresh fruit and juices, tomatoes, cabbage, green vegetables,
chili peppers, and potatoeschili peppers, and potatoes• Folacin (Folic acid or folate) – Leafy green vegetables, legumes, Folacin (Folic acid or folate) – Leafy green vegetables, legumes,
seeds, and liverseeds, and liver
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Sources of Vitamins, cont.Sources of Vitamins, cont.
• A – Milk, cheese, butter, eggs, fish oil, liver, A – Milk, cheese, butter, eggs, fish oil, liver, kidney, carrot, papaya, pumpkin, leafy kidney, carrot, papaya, pumpkin, leafy vegetables, and sweet potatoesvegetables, and sweet potatoes
• D – Cod liver oil, liver, fish, egg yolk and D – Cod liver oil, liver, fish, egg yolk and enriched milk (also produced in skin exposed enriched milk (also produced in skin exposed to sunlight)to sunlight)
• E – Vegetable oil, wheat germ, whole grain E – Vegetable oil, wheat germ, whole grain cereal, and lettucecereal, and lettuce
• K – Liver, green leafy vegetables, cabbage-K – Liver, green leafy vegetables, cabbage-type vegetables, milktype vegetables, milk
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Sources of MineralsSources of Minerals
• PotassiumPotassium – Low-fat milk, green leafy vegetables, dried fruit, – Low-fat milk, green leafy vegetables, dried fruit, nuts, beans, fish and potatoesnuts, beans, fish and potatoes
• SodiumSodium – Low-fat dairy products, canned soups, tomato juice, – Low-fat dairy products, canned soups, tomato juice, pickles, bread, cereals, olives and table saltpickles, bread, cereals, olives and table salt
• CalciumCalcium – Low-fat dairy products, green leafy vegetables, eggs, – Low-fat dairy products, green leafy vegetables, eggs, dried peas and beans, nuts, seeds and tofudried peas and beans, nuts, seeds and tofu
• PhosphorusPhosphorus – Low-fat dairy products, lean red meat, fish, – Low-fat dairy products, lean red meat, fish, poultry, eggs, peanuts, whole-grain products, dried peas and poultry, eggs, peanuts, whole-grain products, dried peas and beansbeans
• MagnesiumMagnesium – Dark green vegetables, nuts, shellfish, whole-grain – Dark green vegetables, nuts, shellfish, whole-grain cereals, low-fat dairy products and dried fruitcereals, low-fat dairy products and dried fruit
• ChlorideChloride – Salt, soy sauce, moderate quantities in whole, – Salt, soy sauce, moderate quantities in whole, unprocessed food, large amounts in processed foodunprocessed food, large amounts in processed food
• SulfurSulfur – All protein-containing food – All protein-containing food
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Sources of Minerals, cont.Sources of Minerals, cont.
• IronIron – Liver, lean red meat, whole-grain or enriched breads and – Liver, lean red meat, whole-grain or enriched breads and cereals, rice, pasta, nuts, broccoli and spinachcereals, rice, pasta, nuts, broccoli and spinach
• ZincZinc – Seafood, lean red meat, nuts, eggs, whole-grain cereals, – Seafood, lean red meat, nuts, eggs, whole-grain cereals, beans and poultrybeans and poultry
• IodineIodine – Saltwater fish, shellfish, iodized table salt and low-fat – Saltwater fish, shellfish, iodized table salt and low-fat dairy productsdairy products
• SeleniumSelenium – Seafood, lean red meat, whole-grain cereals and low- – Seafood, lean red meat, whole-grain cereals and low-fat milkfat milk
• ChromiumChromium – Lean red meat, seafood, low-fat cheese, whole- – Lean red meat, seafood, low-fat cheese, whole-grain breads and cereals, fruits and vegetablesgrain breads and cereals, fruits and vegetables
• CopperCopper – Liver, shellfish, mushrooms, peas, beans, nuts, whole- – Liver, shellfish, mushrooms, peas, beans, nuts, whole-grain cereals and breads, dried fruits and grapesgrain cereals and breads, dried fruits and grapes
• FluorideFluoride – Drinking water, tea and seafood – Drinking water, tea and seafood• Manganese Manganese – Widely distributed in food– Widely distributed in food• MolybdenumMolybdenum – Legumes, cereals and organ meats – Legumes, cereals and organ meats
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Nutrition Books in Our Lending LibraryNutrition Books in Our Lending LibraryAvailable for CheckoutAvailable for Checkout
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Our Reading RoomOur Reading Roomfor Kidsfor Kids
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How to Make Nutrition Fun How to Make Nutrition Fun Not Just for Kids!Not Just for Kids!
Great Interactive Website:
http://www.fizzyfruit.com/Cafe.html
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Welcome to Fizzy GroveWelcome to Fizzy Grove
Here are some things Fizzy Pineapple wonders about:– If pro is the opposite of con, is progress the opposite of congress?
– Shouldn't there be a shorter word for monosyllabic? – How many licks does it really take to get to the center of a tootsie pop? – If nothing ever sticks to Teflon, how do they get Teflon to stick to the
pan?
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S.M.A.R.T. Eater ChecklistS.M.A.R.T. Eater Checklist
If you can check all of the boxes as true for you, then you can officially call yourself a S.M.A.R.T. eater!
• I wash my hands (with soap) before I eat.• I do not eat and play games at the same time.• I take small bites, and I chew thoroughly before I swallow.• I sit down while I am eating instead of lying down or running around.• I do not talk while I am eating.• I do not sing while I am eating.• I do not laugh while I am eating.• I do not start food fights or make weird faces at the dinner table.• I help my parents clean up after meals. (Ouch! We probably got
you on that one.)• I do not give food to my younger brothers and sisters without my
parents’ permission and when my parents are not around.
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The Food Pyramid GameThe Food Pyramid Game
www.fizzyfruit.com/FoodPyramidGame.htm
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Super Food BowlSuper Food Bowl
• http://youtube.com/watch?v=TnqknvsjDEk
OR
• http://www.naturalnews.com/022560.html
This PowerPoint show is available at:
http://www.tulsachiros.com(Look in the Patient Education section)