Transcript Slide 1 - GROUNDED Approach

Bauman College Wellness Program
Lesson Two
Lean Protein and Clean Fats
© 2011 Bauman College
Images © Bauman College, Jupiterimages, morguefile.com, and ClipArt unless otherwise specified
Competencies
• Identify 3 or more protein sources in your diet.
• Correlate energy levels and mood with amount
and timing of eating protein.
• Name 3 types of high quality, healthful fats.
• Name 2 types of damaged, health-impairing fats.
• Identify the harmful fats in your diet and suggest
healthful alternatives.
© 2011 Bauman College
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What is Protein?
• Along with fats and carbohydrates, a macronutrient,
required in optimal amounts for optimal health
• Made of amino acids (AAs)
• Cells build proteins by linking
AAs together in various
combinations.
• Protein contains 4 calories
per gram.
Eating for Health focuses on quality; foods should be
nutrient dense: high ratio of nutrients to calories
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© 2011 Bauman College
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Major Roles of Protein
• Building materials for growth, repair, & maintenance
of:
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Body tissues—muscles, blood, skin, tendons, bones,
organs, hormones, enzymes, neurotransmitters
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Immune system function
Energy production when blood sugar is low
Metabolic & digestive enzymes

Helps maintain volume & composition of body fluids

Regulates pH (acidity/alkalinity) of body tissues & fluids
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Transports nutrients

Can be used for energy if necessary
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Symptoms
Protein Deficiency:
• Loss of muscle tone
Protein Excess:
• Acidosis and dehydration
• Confusion
• Constipation
• Slow wound healing
• Putrefaction in the gut if
stomach acid is low
• Irritability
• Fluid retention
• Food cravings
• Loss of bone (if vitamin D
& calcium are low)
• Too acid or alkaline
• Musculoskeletal issues
• Low libido
• Kidney dysfunction
• Fatigue, muscle weakness
• Ammonia/nitrogen in the
blood
• Thin hair, weak nails
• Weight loss
© 2011 Bauman College
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Whole Protein Foods
Animal Protein
• Meat:
─Poultry
─Fish/Seafood
─Beef
─Lamb
─Pork
• Dairy:
─Cheese
─Milk
─Yogurt,
kefir
─Eggs
© 2011 Bauman College
Vegetable Protein
• Legumes:
─Beans, including
whole soy foods
• Whole Grains:
─Rice, millet, amaranth,
quinoa, oats
• Nuts/Seeds:
─Sesame, flax, hemp,
almonds, walnuts
• Microproteins:
─Algae (spirulina)
─Nutritional yeast
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Complete & Incomplete Protein
Complete:
• Has all essential
amino acid
• Animal proteins
complete
Incomplete:
• Not all essential AAs
• Must be combined to be
complete, though daily &
not at every meal
• Vegetarian sources
Good combos: corn + beans
Sesame + millet;
lentils + rice
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Bauman College
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Food of the Day: Wild Salmon
• Rich in omega-3 (Ω3) fatty acids
(esp. chinook & sockeye)--help fight
inflammation, improve immune
function & aid circulation
• Good balance of Ω3 & Ω6 fats + good
balance of saturated, monounsaturated, & polyunsaturated fats
• Excellent source of selenium—vital for antioxidant &
thyroid function; and vitamin D—crucial immune & bone
health nutrient
• Good source of protein, niacin, B12, B6, & magnesium
• Serving = 2 – 4 oz
Source: www.whfoods.com
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Clean Whole Fats
No diet will remove all the fat from
your body because the brain is
entirely fat. Without a brain, you
might look good, but all you could do
is run for public office.
~ George Bernard Shaw
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Myths About Fats
1. All fats are bad for you.
2. A fat-free diet is an important part of any weight loss
program.
3. Cardiovascular disease (CVD) is linked to consumption
of dietary fats, esp. cholesterol.
4. Partially hydrogenated fats keep food fresh longer & are
therefore healthful.
5. New fake fats like Olestra allow one to “have one’s cake
and eat it, too.”
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Function of Fats
• Concentrated source of energy
• Absorption & transportation of fat-soluble vitamins
• Essential parts of all cell membranes
• “Padding” ~ protection for internal organs
• Needed for healthy nerves
• Important precursors for hormones
• Brain is 60% fat—need fat in diet
• Provides feeling of satiety, carries flavors
• Carries fat-soluble vitamins, A, E, D, & K
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Types of Fats
• Saturated: tend to be solid at room temperature -butter/dairy, animal fats, tropical fats (coconut, palm)
• (Mother’s milk is >50% fat, mostly saturated)
• Polyunsaturated: liquid at room and refrigerated
temperatures & heat-sensitive
─ omega-6: most vegetable oils, some seed oils,
commercial dairy & beef
─ omega-3: cold-water fish & oils, flax oil, pastured
chicken, dairy, & beef
• Monounsaturated: in between the other 2—
olive oil, almond, avocado, peanuts, most other nuts
(except walnuts)
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Essential Fatty Acids (EFAs)
Need to get from food; body doesn’t make them
EFAs fall into two broad categories:
Omega-6: over-consumed
• Safflower, sunflower, corn, soy, most nuts
─ In processed & fast foods, grain-fed beef, dairy, & chicken,
farmed fish
─Contribute to inflammatory process—necessary but in
moderation; must be balanced with omega-3s
Omega-3: under-consumed
• Flax, hemp, pumpkin seeds; cold water fish; organic freerange/grass-fed beef, chicken, & dairy; algae, walnuts
─Reduce inflammation
─Speed metabolism
─Lower cholesterol & triglycerides; keeps blood thinner & healthier
─Necessary for brain development & function
© 2011 Bauman College
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Problems with Unsaturated Oils
Oxidation = rancidity
• Caused by heat and/or light
• Can damage tissues, cells, DNA
• Can happen in your frying pan
Hydrogenation = trans fats
• Hydrogen added to vegetable oils to harden them,
make them artificially saturated.
• TOXIC, harmful to health
• Found in processed junk foods (baked goods, Crisco,
margarine, etc.)
• Does NOT happen in frying pan
Information: http://www.stop-trans-fat.com/index.html
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Detriment of Trans Fats
• Low birth weight infants
• Low volume and quality of breast milk
• Reduced visual acuity in infants
• Greater risk of childhood asthma
• Abnormal sperm production, decreased testosterone
production, & increased risk of prostate disease
• Increased rate of heart disease
• Lower HDL; elevated LDL
• Increased rate of cancer
• Increased rate of diabetes
• Increased incidence of obesity
• EFA deficiencies due to enzyme interference
© 2011 Bauman College
Photos: photobucket.com
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Read Ingredient Labels!
Serving Size 15g
Servings per Container about 28
Amount Per Serving
Calories 70
Calories from Fat 25
% Daily Value*
Total Fat 2.5g
4%
Saturated Fat 0.5g
3%
Trans Fat 0g
Monounsaturated Fat 0.5g
Cholesterol 0mg
0%
Sodium 120mg
5%
Total Carbohydrate 11g
4%
Dietary Fiber 1g
3%
Sugars 2g
Protein 1g
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Vitamin A 0 %
Calcium 2 %
Vitamin C 0 %
Iron 2 %
© 2011 Bauman College
Ingredients: ENRICHED FLOUR
(WHEAT FLOUR, NIACIN, REDUCED
IRON, THIAMINE MONONITRATE
{VITAMIN B1}, RIBOFLAVIN {VITAMIN
B2}, FOLIC ACID), WHOLE GRAIN
WHEAT FLOUR, SOYBEAN OIL,
SUGAR, PARTIALLY
HYDROGENATED COTTONSEED OIL,
LEAVENING (CALCIUM PHOSPHATE
AND/OR BAKING SODA), SALT, HIGH
FRUCTOSE CORN SYRUP, SOY
LECITHIN (EMULSIFIER),
CORNSTARCH. CONTAINS: WHEAT,
SOY.
“Trans Fat 0g” listing allowed if
product contains <0.5 g per
serving. Serving size set by
manufacturer & is often tiny
(15g = ½ oz).
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Cholesterol
• Cholesterol is NOT a bad thing, but excess may be sign of
metabolic imbalance
• Cholesterol:
• Essential to life; critical component of cells
• Precursor to adrenal & reproductive hormones
• Brain & spinal cord especially rich in it
• Body will synthesize cholesterol even if none is eaten
• Causes of excess cholesterol:
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Low fiber diet
High fructose corn syrup; refined carbohydrates; alcohol
Genetics
Unchecked inflammation (allergies, etc.)
Liver damage and fatty liver
Nutrient deficiencies preventing cellular repair & maintenance
© 2011 Bauman College
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Recommended Sources of Fat
Animal
• Cold water fish such as salmon, cod, herring,
halibut, sardines, mackerel
• Pastured (not merely organic) chicken, eggs, dairy (milk,
cheese, butter, ghee); grass-fed beef
Plant
Avocado, coconut, dark leafy greens (small amts. but
important), nuts (especially almonds, hazelnuts, walnuts),
oils (coconut, flax, grapeseed, hemp, nut oils, olive, palm,
sesame), olives, peanuts, purslane (a succulent-like green),
seeds (flax, chia, hemp, sesame, sunflower)
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Cooking Fats
Do not heat fats past their smoke point.
Doing so turns fats rancid and toxic.
High temperature
fats (frying, over
375 F):
─ Ghee
─ Sesame oil
─ Animal fats (lard)
Med. temperature Low temperature fats
fats (sautéing, baking, (up to 250 F):
up to 375 F):
─ Avocado oil
─ Butter
─ Coconut oil
─ Nut oils
─ Unrefined
vegetable oils
─ Peanut oil
─ Olive oil (refined)
─ Hemp seed oil (do
not heat)
─ Refined sunflower
oil
─ Grapeseed oil
─ Olive oil (extra virgin)
─ Palm oil
© 2011 Bauman College
─ Flax oil (do not heat)
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Review
• Identify 3 or more protein sources in your diet.
• Correlate energy levels and mood with amount
and timing of eating protein.
• Name 3 types of high quality, healthful fats.
• Name 2 types of damaged, health-impairing fats.
• Identify the harmful fats in your diet and suggest
healthful alternatives.
© 2011 Bauman College
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