nutrition and health amy jo riggs, ms, rd september 23 rd, 2004
Post on 22-Dec-2015
214 views
TRANSCRIPT
Carbohydrates (CHO)
Compounds composed of single or multiple _____________– Simple Carbohydrates– Complex Carbohydrates
Main source of energy for fueling body Body can store CHO as glycogen for later use 60-65% of calories should come from CHO
– Need 100-130 grams/day for protein sparing Provide 4 calories/gram
Simple Carbohydrates
These include monosaccharides and disaccharides
Recommend limiting _________ CHO in diet Foods that fall into this category
– Cakes– Candy– Cookies– Pies– Soda– Table Sugar
Complex Carbohydrates
These include 2 types of polysaccharides– Starches and Fiber
Recommend that majority of CHO in diet come from complex CHO
Foods that fall into this category include– Beans (black, kidney, refried)– Fruit, especially fresh fruit– ________________ (fresh or frozen over canned) – Whole grains
• Whole wheat bread, pasta and cereals, brown rice, etc.
Importance of Dietary Fiber
Promotes feeling of fullness after eating– Beneficial for weight loss/maintenance
Helps prevent _____________– Prevents diverticulosis
Reduces blood cholesterol levels– Reduces heart disease and stroke
Slows digestion and absorption of CHO– Improves body’s handling of insulin and glucose
May reduce risk of colon cancer
Special Reasons to Pay Extra Attention to Carbohydrates Diabetes (Type I and Type II) Hypoglycemia Sports Nutrition __________ Control
Diabetes
This is high ________________ levels– Fasting level > 140mg/dL
There are 2 types of diabetics– Type I: insulin dependent; pancreas is not
producing insulin; typically in child/young adults– Type II: non-insulin dependent; pancreas is
producing insulin but cells aren’t responding; typically in overweight adults
Diet and exercise are the best, natural ways to control blood sugar levels
Diabetic Diet Carbohydrate Counting
– 15 grams of CHO = 1 CHO choice– Diet will vary on individual– Focus on complex CHO. Avoid sugar!
Low fat (esp. saturated fat) Lean Protein with all meals and snacks Portion Control Eating regular meals and regular times
– Do not skip meals!!!
Diabetic Diet
Carbohydrate Foods– Starchy Foods
• Bread, pasta, rice, cereal
– Starchy Vegetables• Potatoes, corn, peas, beans, yams
– Fruits and Fruit Juices– Milk and _____________– Sweets
• Cakes, cookies, ice cream, soda, etc
Hypoglycemia
This is low ________________– Fasting level < 70mg/dL
Diet is the best way to treat this condition
Hypoglycemic Diet
Eat 6 small meals per day Avoid simple CHO Avoid caffeine and alcohol Protein foods MUST be eaten with
meals and snacks Know how to properly treat low blood
sugar
Sports Nutrition
Athletes or individuals that exercise regularly need to make sure their diet is rich in CHO for several reasons:– Energy– Helps recovery from a hard workout or
event– Replenishes glycogen stores after they
have been depleted from exercise
Weight Control
CHO can be a smart and healthy choice for weight control when eaten properly– Watch portion size– Choose the right kind of CHO
CHO are not fattening per say; HOWEVER– If one eats too many CHO in the diet, the body will
convert the glucose to fat and will store it in adipose tissue
Proteins Compounds composed of carbon,
hydrogen, oxygen, and nitrogen arranged in strands of amino acids
15-20% of calories should come from protein
Protein in foods provide 4 calories/gram
Types of Proteins in Body
Enzymes Hormones Antibodies Cell Receptors Transporters Structural Components
Roles of Proteins in Body
Supports growth and maintenance Builds enzymes, hormones, antibodies Maintains fluid and electrolyte balance Maintains acid-base balance Provides energy
Protein Foods
Meat, Poultry, Fish Cheese, Cottage cheese Nuts Peanut Butter Eggs Soy products such as Tofu
Special Reasons to Pay Extra Attention to Protein Intake Children
– Important due to growing
Diabetes Hypoglycemia Athlete/Exerciser
– Need more protein than sedentary individuals to help rebuild muscle and tissue
Renal (kidney) Disease
Renal Disease
Individuals that suffer from renal insufficiency have specific protein needs
Before Dialysis– Decrease protein in diet
During Dialysis– Increase protein in diet
Fats
Lipids that are solid at room temperature
Main source of energy storage 20-30% of calories should come from
fat Fat provides 9 calories/gram
Types of Lipids
Fatty Acids Triglycerides
– Storage form of fatty acid Phospholipids Sterols
– Cholesterol
Usefulness of Fats
Fuel Storage of energy Protection from the environment Absorption of fat soluble vitamins Provides flavors and texture to foods Satiety
Different Types of Fats
Monounsaturated Polyunsaturated Essential Fatty Acids
– Omega 3– Omega 6
Saturated Trans Fatty Acid
Monounsaturated Fats
These fats are considered healthy fats Sources of monounsaturated fats
– Canola Oil– Olive Oil
Polyunsaturated Fats
These are considered healthier fats Sources of polyunsaturated fats
– Safflower Oil– Sunflower Oil– Corn Oil
Saturated Fats
These fats are the “bad” fats These are the fats that raise cholesterol
in the blood and lead to heart disease Sources of saturated fats
– Coconut Oil– Butterfat– Lard
Trans Fatty Acids
These are the “newer” discovery of bad fats Have unusual shapes that can arise when
polyunsaturated oils are hydrogenated Sources of trans fat
– Margarines and shortenings– Salad dressings and mayonnaise– Biscuits, cookies, crackers– Chips, doughnuts– Fried foods
Special Reasons to Pay Extra Attention to Fat Intake Heart Disease High Cholesterol Thrombosis Obesity Removal of Gallbladder
High Cholesterol
Total Cholesterol– < 200 mg/dL
LDL Cholesterol: “Bad”– < 100 mg/dL
HDL Cholesterol “Healthy”– > 60 mg/dL
Triglycerides– < 150 mg/dL
Thrombosis
Stationary blood clot that closes off a blood vessel
Embolism– A blood clot that breaks loose
• This leads to a heart attack or stroke depending on where the breakage occurs
Obesity
High fat diets lead to increase risk of weight gain
Remember that fat has the most calories per gram out of the 3 macronutrients
Obesity increases the risk of– Diabetes– Heart disease/stroke– Hypertension– Mobility problesm
Removal of Gallbladder
If one has to have their gallbladder removed– They must follow a low fat diet
• The gallbladder stores bile
Nutrition Affects Everyone
Many people want to learn more about nutrition
The widespread appeal of nutrition makes it more vulnerable to misinformation and deception
What is Quackery?
Promotion for financial gain, of devices, services, or products that alter or claim to alter a human condition without proof of safety or effectiveness
Fraudulent claims may sound reasonable and logical but they lack the research support found in nutrition science
Who to Ask for Nutrition Advice
Registered Dietitian (RD): – Has educational background necessary to
deliver reliable nutrition advice and care– Be cautious when someone states they are
a nutritionist– Scientists:
• Scientist do research and lets remember that research changes! Don’t put all your “beliefs” into one basket.
What to Read for Sound Nutrition Advice Journals
– Journal of American Dietetics Association (ADA)
– American Journal of Clinical Nutrition– Nutrition Reviews
Tips to Reach a Healthy Weight
Assess your current behaviors– Make a list of good and bad habits
Make a commitment Develop a plan
– Make sure it fits your schedule and your liking
Accept realistic weight loss goals– Set short-term goals
Focus on health
Tips to Reach a Healthy Weight
Exercise– Add physical activity to day to day routine
Don’t give into negative thoughts Track your progress Modify your environment Find support Don’t deprive yourself Avoid fad diets
Tips to Reach a Healthy Weight
Don’t focus on the scale– Muscle weighs more than fat– Get your body fat measured
• DEXA Machine– Measures lean mass– Measures fat mass– Measures bone density
• Skin folds– Determines fat mass
Calculating Your Energy Needs
Women– 655 + (4.4 x wt. in pounds) + (4.3 x ht. in inches) – (4.7 x age)
Men– 66 + (6.2 x wt. in pounds) + (12.7 x ht. in inches) – (6.8 x age)
Note: this is just an estimate of your calorie needs to carry out daily activity. It does not account for exercise or strenuous work