NUTRITION

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NUTRITION
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Nutrition

• Obesity is a major health issue in the US
• Inactivity and poor nutrition are the causes
• 44 million adult Americans are obese
• Highest percentage of obese people in the south
  Mississippi, Alabama, West Virginia, Louisiana,
  Tennesse
• 131 million Americans (2/3 of adults) are
  overweight
• Obesity is responsible for 400,000 deaths per
  year
• 35 of Californians are overweight and 17.5 in
  California are obese
• Cost California approx 28 billion in medical
  care, workers compensation and lost workplace
  productivity

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Nutrition

• Surgeon General in 2002 said that childhood
  obesity is a national epidemic
• American teenagers are the fattest teenagers in
  the world
• 15 of teenagers are overweight
• 10 of 2-5 year old kids are overweight
• Average child spends 3 hours/day watching TV and
  3-4 hours/day on internet and video games
• Spend 127 million/yr on hospital costs related to
  childhood obesity
• 77 of Californias 1.2 million 5th, 7th, 9th
  graders flunked the aerobic strength and body fat
  tests
• 3 million kids in California are overweight
• Obese children more then three times likely to
  develop adult onset diabetes (Type II)

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Nutrition

• 4.2 of 12-19 year olds have metabolic syndrome
  which is having 3 or more of the following
  factors
• High triglycerides
• Low HDL
• High blood sugar
• High blood pressure
• Big waistline

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Nutrition

• Nutrition
• Science of food
• Its use within the body
• Relationship to good health
• Foods are composed of chemical compounds which
  you body breaks down and reassembles into
  chemical we use to provide energy
• Calories are the potential energy value of food

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Seven Nutrients

• Seven nutrients required by body to carry out
  physiological functions
• Proteins
• Carbohydrates
• Fats
• Vitamins
• Minerals
• Water
• Fiber

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Protein

• Protein
• Found in meat, eggs, dairy products
• Needed for growth and repair of body
• Made up of 20 amino acids
• Nine essential amino acids which we must get from
  foods, the body cant manufacture them
• Complete protein
• Food of animal origin contains all nine essential
  amino acids

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Protein

• Incomplete proteins
• Plant foods that lack one or more essential amino
  acids
• Need to combine foods to make a complete protein
• Cereal and milk
• Macaroni and cheese
• Men need 56 grams of protein/day and women 45
  grams/day
• Should be 12-15 of calories

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Carbohydrates

• Carbohydrates
• Source of ready energy
• Can be burned easily by the body
• Can be stored in fat tissue as glycogen or
  released into the blood stream as glucose
• 60 of calories/day

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Fat

• Used as energy
• Insulates the body
• Cushions organs from injury
• Carries fat soluble vitamins (A,D,E,K)
• Unused fat stored in fat tissue
• Saturated fats
• Butter
• Coconut oil
• Palm oil

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Fat

• Unsaturated fats
• Corn oil
• Saffola oil
• Cottonseed oil
• Women burn fat slower then men
• 25-30 of calories should come from fat

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Vitamins

• Assist with chemical reactions in the body
• Vitamin D needed to make calcium into bone
• Megadoses of vitamins can cause death, especially
  the fat soluble vitamins (A,D,E,K)
• Usually we excrete the excess vitamins
• Money usually wasted on vitamins
• Normal intake
• Vitamin E 15mg/day from nuts, seeds, green leafy
  veggies
• Vitamin C 75-90 mg/day

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Minerals

• Needed for
• Nerve transmission
• Muscle contractions
• Heart function
• Blood clotting
• Adequate amounts with balanced diet
• Iron
• Needed for hemoglobin production in red blood
  cells
• Foods include meat, poultry, beans, dried fruit,
  drk green veggies, leafy veggies

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Minerals

• Calcium
• Milk
• Dairy products
• Green beans
• Broccoli
• Salmon
• Sardines
• Tofu
• spinach

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Calcium

• Adults need two servings/day
• Needed for growth of bones and teeth

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Osteoporosis

• Deficiency of calcium
• Affects 25 million in US, 80 are women
• Fracture hips and vertebrae
• Postmenopausal women are most effected because
  the decreased amount of estrogen causes a
  breakdown of bone
• Eight times more common in women

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Osteoporosis

• Risk factors
• Decreased calcium intake in adolescence
• Family history
• Thin, small boned women
• Fair haired women
• Caucasian or Asian descent
• Early menopause
• Cigarette smoking doubles the risk
• Excessive alcohol and caffeine intake
• Inactive lifestyle

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Osteoporosis

• Teens should take 12-1500 mg/day
• 25-49 yrs should take 1000 mg/day
• Post menopausal women 1500 mg/day
• Pregnant take 2000 mg/day
• Weight bearing exercise help strengthen the bones

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Sodium

• Found in
• Table salt
• Bacon
• Chips
• Canned goods
• Condiments
• 1 tsp day (2,300 mg) is recommended, but we eat
  3-4 tsp/day
• May lead to hypertension

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Water

• Non nutritive food
• Need for
• Removal of cellular waste products
• Temperature control
• Lubricates joints
• Transporting nutrients to cells in the body
• Over ½ of the bodies weight is water
• Need 6-10 glasses of water/day
• Only survive a few days without water

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Fiber

• Non nutritive food
• Low in calories
• Necessary for digestion to move food quickly
  through the colon
• Linked to decreased colon cancer rates
• Prevents inflammation of the bowel
• Lowers cholesterol
• Need 25-30 grams/day
• Found in veggies, cereals, fruit, peas, beans

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Balanced Diet

• No single food provides all the nutrients,
  vitamins and protein your body needs
• Everyone needs the same basic nutrients and some
  require more such as pregnant or breast feeding
  mothers
• Eat a variety of foods from all the food groups
• Maintain a desirable weight, watch what you eat
  and exercise regularly

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Balanced Diet

• Beware of fad diets
• Weight loss should not be more then 1-2 lbs/week
• Weigh yourself every 2 weeks
• Eat your big meal at lunch
• Avoid too much fat in your diet
• Alcohol in moderation, empty calories

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Vegetarian Diet

• Vegans
• Only vegetables
• No eggs, milk, dairy product
• Ovolactovegetarians
• Eggs and dairy products as well as vegetables

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Fish

• Do not eat swordfish, king mackerel or tilefish
  they have high levels of mercury
• Eat up to 12 oz per week of fish (2 average
  meals) such as shrimp, canned light tuna, salmon,
  pollock and catfish
• One serving per week of albacore tuna

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Food Preparation

• Fresh produce is best
• Avoid prolonged soaking of veggies
• Pressure cooking is the least damaging to
  vitamins
• Foods that are cooked ahead and reheated lose
  vitamin content
• Prepare salads just before serving to reduce loss
  of vitamin C

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Restaurant Dining

• Dont hit the bread
• Skim or low fat milk
• Trim the fat off the meat or skin off the poultry
• Avoid fried, sautéed in butter
• Look for foods that are
• Steamed
• In its own juices
• Broiled
• Garden fresh
• Poached
• roasted

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Restaurant Dining

• Avoid foods
• Pickled
• Smoked
• Buttery, in butter sauce
• Fried, crispy
• Creamed, in cream sauce, hollandaise
• Au gratin, cheese sauce
• Casseroles, pot pies
• Watch the salad bar with dressings

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Restaurant Dining

• Serving sizes larger
• 1950 a burger was 1 oz of meat, now BK is 13 oz
  of meat
• Desirable serving sizes
• Tennis ball size of a serving of fruit or vegges
• Hockey puck size of a bagel, pasta, rice or
  cereal serving
• Four dice size of one serving of cheese
• Bar of soap size of one serving of meat, chicken
  or fish
• Computer mouse size medium potato
• 2 cassette tapes size of 2 servings of bread

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Eating Disorders

• If shop mannequins were real women they would be
  too thin to menstruate
• Marilyn Monroe was a size 12
• If Barbie were a real woman she would have to
  walk on all fours due to her proportions
• There are 3 billion women who do not look like
  super models, only 8 do
• The average American woman weight 144 lbs and
  wears between a size 12 and 14
• By the age of 13 53 of girls dislike their
  bodies

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Eating Disorders

• One out of every five college aged woman has an
  eating disorder
• The models in the magazines are airbrushed, they
  are not perfect
• Twenty years ago models weight 8 less then the
  average woman, now they weigh less the 23
• 3 minutes of looking at models in a fashion
  magazine caused 70 of women to feel depressed,
  guilty and shameful

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Eating Disorders

• Do you eat large amounts of food when you are not
  hungry?
• Do you hide or stash food?
• Do you use laxatives, vomiting or excessive
  exercise, diuretics or other purging behavior to
  lose or control weight?
• Do you restrict your calorie intake to less then
  500 calories a day and skip more then two meals a
  day?

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Eating Disorders

• Do you feel food controls your life?
• Are you ashamed of your need for food?
• Do you eat very large amounts of food within a
  two to three hour period when you are feeling out
  of control?
• Does losing weight make you feel high, while the
  thought of gaining weight make you feel suicidal?
• Do you stay at home or avoid social situations to
  maintain your dieting or exercise schedule?
• Do you feel disgusted with yourself, depressed or
  very guilty after overeating?
• Do you count calories, including bubble gum,
  spices and artificial sweeteners?

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Anorexia Nervosa

• Every year 150,000 women die from anorexia
• 1/5 of all female college students have an eating
  disorder
• Body dissatisfaction and a desire to lose weight
  is the norm with 70 of young women
• Women refuse to eat
• May start as a diet and goes out of control
• Usually from upper or middle class families and
  are high achievers

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Bulimia

• Pattern of eating binges and vomiting purges
• Typical bulimic is a woman in 20s, college
  educated, single, white
• Eat enormous amounts of food then take a med to
  make them throw up
• May also use laxatives
• With both anorexia and bulimia it requires both
  psychological and physical therapy