University of Maine at Augusta

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University of Maine at Augusta

• Nutrition and Your Health
• Susan Baker
• Associate Professor of Science

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Nutritional Goals

• Quality intake that allows you to function at
  your best and promotes health.
• Intake that provides adequate levels of each
  nutrient
• Enough to meet your daily needs and to maintain
  stores

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Nutritional Goals

• Quantity of intake that promotes a healthy body
  weight.
• BMI between 18.5 24.9
• Waist less than
• 35 for women
• 40 for men

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Energy Balance

• Goal is for the energy taken in to equal the
  energy output
• energy in
• energy out

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Energy/Caloric Needs

• Depend Upon
• Weight
• Activity Level
• Lean body mass (muscle)
• Gender
• Metabolism

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Planning a Healthy Diet

• Compare intake to RDA not easy!
• Follow general diet planning principles
• Use the Food Pyramid to guide intake and activity

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Diet-Planning Principles (6)

• Adequacy
• Balance
• Variety
• Nutrient density
• Kcal/energy control
• Moderation

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Diet-Planning Principles (6)

• Adequacy
• diet that provides enough energy and nutrients to
  meet the needs of healthy people

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Diet-Planning Principles (6)

• Balance
• Diet that provides enough, but not too much of
  each type of food
• Dont want overeating of one food type to crowd
  out intake of other nutrients.

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Diet-Planning Principles (6)

• Variety
• Diet that includes a wide selection of foods
  within each food group
• Eat a variety of fruits, not just oranges

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Diet-Planning Principles (6)

• Nutrient Density
• Select foods that provide the most nutrients for
  the least number of calories (nutrient dense
  foods)
• FF vs. baked potato
• Other examples ??

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Diet-Planning Principles (6)

• Kcal Control
• Intake that meets nutritional needs without
  excess kcal intake
• Moderation
• Diet that limits intake of foods high in sugar
  and fat (and alcohol)

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Diet Planning Guides

• Food Guide Pyramid
• Foods within each food group provide similar
  nutrients and are from similar food sources
• New Food Pyramid 1/2005
• Why was it revised?

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Food Pyramid

• 6 ounces grains
• Includes bread, pasta, cereal, rice.
• 1 slice bread 1 ounce
• ½ cup pasta/rice 1 ounce
• 3/4 cereal 1 ounce
• Goal is for half of your servings to come from
  whole grains
• How to recognize whole grains

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Food Pyramid

• 2 ½ Cups of Vegetables
• Choose a variety of vegetables
• Dark green
• Orange and yellow
• Dry beans

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Food Pyramid

• 2 cups Fruits
• What counts as a cup?
• 1 orange, apple, banana, ½ grapefruit
• 1 cup canned fruit or berries
• 1 cup fruit juice
• Goal is to limit juices and eat more whole fruits
• Why?

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Food Pyramid

• lt 30 of Mainers report eating 5 servings of
  fruits/vegetables per day

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Food Pyramid

• 3 cups Dairy
• 1 cup milk or yogurt
• Choose low fat options
• Why???
• 1 ½ ounces cheese counts as 1 cup
• Limit cheese intake
• Why??

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Food Pyramid

• 5-6 ounces Meat and meat alternatives
• Meat, poultry, fish, eggs, seeds, nuts, legumes
• Choose low-fat/lean meats and poultry
• Bake, broil, or grill it.
• Dont __________ it.

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Food Pyramid

• Fats, oils, sweets, salt use sparingly
• Butter, cream, sour cream, cream cheese
• Saturated fats
• Margarine
• trans fats, especially in stick margarine

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Food Pyramid

• Fats, oils, sweets, salt use sparingly
• Candy, soda, sugar, honey..
• Sugar
• Processed foods
• Often a source of salt and/or trans fats

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Food Pyramid

• Physical Exercise
• Be physically active for 30 60 minutes per
  day.
• Goal is moderate to vigorous exercise
• 60 minutes for kids and teens

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Physical Activity Goals

• 30-60 minutes of sustained moderate physical
  activity 5x per week.
• Walking, cycling
• Shooting baskets
• Pushing a stroller
• Swimming laps
• Gardening..

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Physical Activity and Health

• Greater health benefits occur with increased
  duration, intensity, or frequency of physical
  activity.

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Physical Activity in U.S.

• Trends
• Inactivity increases with age
• Physical inactivity is more common in
• Women
• those with less education
• Those with a lower income.

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Physical Activity in Maine

• lt 25 of Mainers report engaging in regular
  physical activity

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Why is this all this important?

• Obesity is on the rise.
• Diabetes, even in teens, is on the rise.
• Heart disease is on the rise.
• Hypertension is on the rise.
• A quality nutritional intake combined with
  regular physical activity can reverse these
  trends.

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Maine Obesity Data

• Obese Year
• 10-14 1995
• 15-19 1996
• 15-19 1997
• 15-19 1998
• 15-19 1999
• 15-19 2000
• 15-19 2001
• 20-24 2002
• 15-19 2003
• 20-24 2004

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Benefits Physical Activity

• Reduced risk of
• Heart disease
• Type II diabetes
• High blood pressure
• Obesity
• Osteoarthritis
• Dying prematurely!

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What are the Causes?

• What factors contribute to a poor diet and
  obesity
• In your life?
• AT UMA?
• What factors contribute to a healthy diet and
  lifestyle
• In your life?
• At UMA?

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What are the Solutions?

• Improve quality of intake by
• Improve quantity of intake by
• Increase activity level by

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Improving quality of intake

• Increase intake of
• Whole grains
• Fruits (but not juices)
• Vegetables

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Improving quality of intake

• Reduce your intake of
• Cheese
• Trans fats
• High fat choices
• Goal is less than 3 g fat/serving

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Improving quality of intake

• How do I do this?
• Replace 2-3 foods in your diet with healthier
  choices.
• Reduce fat content of milk
• Turkey sandwich with mustard instead of roast
  beef with mayo.
• Low fat popcorn instead of chips

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Maintaining a Healthy Weight

• Reduce portion size
• Reduce fat content of intake
• especially saturated fats
• Keep physically active
• Build lean body mass muscle
• Weight bearing exercise
• Walking

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• Small changes can make a significant difference!

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ASSIGNMENT

• Evaluate the quality and quantity of your intake
  as compared to the Food Pyramid.
• Record what you eat/do on a given day
• Compare this intake to the Food Pyramid
• What did you do well?
• What areas need work?
• Give specific recommendations for improving your
  diet/activity level.

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Diet-Planning Principles (6)

• Adequacy
• diet that provides enough energy and nutrients to
  meet the needs of healthy people

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Diet-Planning Principles (6)

• Balance
• Diet that provides enough, but not too much of
  each type of food
• Dont want overeating of one food type to crowd
  out intake of other nutrients.

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Diet-Planning Principles (6)

• Variety
• Diet that includes a wide selection of foods
  within each food group
• Eat a variety of fruits, not just oranges

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Diet-Planning Principles (6)

• Nutrient Density
• Select foods that provide the most nutrients for
  the least number of calories (nutrient dense
  foods)
• FF vs. baked potato
• Other examples ??

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Diet-Planning Principles (6)

• Kcal Control
• Intake that meets nutritional needs without
  excess kcal intake

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Diet-Planning Principles (6)

• Moderation
• Diet that limits intake of foods high in sugar
  and fat (and alcohol)

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Assignment

• Record all of the foods you eat today (to include
  the quantity of each.)
• Determine the of servings from each food group
  of Food Group Pyramid.
• Comment if this reflects normal eating for you.
• Evaluate the quality and quantity of your intake
  use the Food Guide Pyramid and class
  presentation to guide answer (be specific).
• Make realistic suggestions as to how you could
  improve your intake.
• Evaluate your level of physical activity and make
  recommendations for improving.

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On-Line Resources

• USDA Food Pyramid
• Aim for a Healthy Weight
• Great web site for anyone trying to lose weight
• You can also evaluate your own personal health
  risks on this site check it out!

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Symptoms Iron Deficiency

• Short attention span
• Inability to concentrate
• Irritable
• Decreased physical performance
• Increased number of infections
• Most of these are also symptoms of low blood
  sugar!

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New RDA/DRI for Iron

• Adult males 19 70 yrs 8 mg/day
• Females 19-50 yrs 18 mg/day
• Females 51-70 yrs 8 mg/day
• Vegetarians 2x DRI due to low availability of
  non-heme iron

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Iron Food Sources

• Heme Sources better absorbed
• Meat, fish, poultry (animal sources of iron)
• Non-heme sources poorly absorbed
• Iron enriched cereals and grains, legumes,
  spinach, kale, seeds
• Vitamin C enhances the absorption of iron