Transcript Nutrition - My Lifeskill Journey

Nutrition
There seems to be a new (and well-deserved) interest in the science of nutrition.
For some reason, there seems to have been a detachment between health and
nutrition. We weren’t connecting what we put in our mouth with how we feel and
perform. I very strongly believe that many diseases and health problems could be
eradicated if we monitored better what we put in our bodies, both on the
individual an d societal levels. Food is our fuel. If our body is a machine, and we
want it to perform well physically and mentally, we have to give it what it needs.
Unfortunately, that might not always jet with what society offers to put on our
plate, or what we would like ourselves on our plate. I enjoy good food, as we all
do, but it’s important to remember, on an everyday basis: Eat to live, don’t live to
eat. Eat with a purpose! Not just for instant gratification.
Healthy Lifestyle
• Eating well and being active are the key to your overall health and vitality.
• If you meet your needs for vitamins, minerals and other nutrients, you reduce
your risk of obesity, type 2 diabetes, heart disease, cancer and osteoporosis,
amongst others. The benefits of eating well also offers a healthy body weight,
stronger muscles and bones, increased energy and basically, just feeling and
looking better.
• Other than the slight inconvenience of conscious food choices, there is no
downside to eating well. These conscious efforts (at first) eventually become
natural and you create a habit of making better decisions.
Canada’s Food Guide
• Our national food guide is a good place to start, but for those of us who strive for
great physical and mental performance, it is not the ultimate authority either.
There is so much available research on the science of nutrition nowadays.
Category
Example
Recommended daily servings
Fruits and vegetables
Fresh, frozen or canned fruits
and vegetables, 100% juices
8 servings per day (adult)
Grain products
Bread, cereal, rice, pasta,
grains
7 servings per day (adult)
Milk and alternatives
Milk, yogurt, kefir, cheese
2 servings per day (adult)
Meat and alternatives
Fish, meat, poultry, shellfish,
legumes, eggs, nuts and nut
butters, seeds
2 servings per day (adult)
Vitamins
Some vitamins are WATER-soluble, which means that our body does not store it,
excess is eliminated through our urine. Some vitamins are FAT-soluble, which
means that we store the excess in body tissues. Excessive intake of WATER-soluble
vitamins is not toxic since the excess is simply eliminated. FAT-soluble vitamins
can accumulate to dangerous levels, which means that we should not exceed
recommended daily doses.
• Vitamin A
• Vitamin K
• Vitamin B6
• Choline
• Vitamin C
• Thiamin
• Vitamin B12
• Folate
• Vitamin D
• Riboflavin
• Pantothenic acid
• Vitamin E
• Niacin
• Biotin
Vitamins
Vitamin
Water /fat
soluble
Where do you find it
What it does
Interesting facts
Vitamin A
Fat
Animal products and
plant-based foods
Vision, as well as skin,
bones, soft tissue and
immune system
Most common : beta-carotene
Also known as retinol
because it produces the
pigments in the eye’s retina.
Vitamin C
(also called
ascorbic
acid)
Water
Citrus, peppers,
strawberries, kiwi,
greens
Antioxidant (protective
effect on the body), and
forms collagen (tissue
health and healing)
Vitamin C deficiency =
scurvy.
Increases the absorption of
iron.
Vitamin D
Fat
Sunlight (b/c of
Bone health and teeth
sunscreen, it is
recommended to take
as a supplement)
Needed for optimum
calcium absorption.
Vitamins
Vitamin
Water/fat Where do you find it
soluble
What it does
Interesting facts
Vitamin E
Fat
Greens, nuts, seeds
avocado, olives,
papaya
Antioxidant, healthy skin
Needs a group of other
nutrients to be active.
Vitamin K
Fat
Greens, green tea,
liver, milk, eggs.
Healthy blood clotting and
bone health
Vitamin K & E can
counteract each other.
Vitamin B
Water
Uses fat, carbs and protein to
make energy. Healthy skin,
hair, eyes and liver.
There are 8 B vitamins.
See next slide.
B Vitamins
Also known as
What it does (other than making energy)
Thiamin
Vitamin B1
Digestion.
Riboflavin
Vitamin B2
Production of red blood cells. Mucous
functions.
Niacin
Vitamin B3, nicotinic acid
Sex and stress-related hormones.
Pyridoxine
Vitamin B6
Cardiovascular health. Production of
neurotransmitters. Reduces nausea and PMS.
Cyanocobalamin
Vitamin B12
Nerve cell health. DNA and red blood cell
synthesis.
Pantothenic acid
Vitamin B5
Production of red blood cells. Sex and stress
related hormones. Digestion.
Biotin
Vitamin B7, Vitamin H
Embryonic growth.
Choline
Vitamin B4, lecithin
Cell membrane integrity. Reduces
inflammation. Nerve-muscle function.
Folate
Folic acid (in supplement form)
DNA synthesis, cell division and growth, red
blood cell production
Minerals
• Just like vitamins, minerals help your body grow, develop and be healthy.
There are two kinds of minerals: macrominerals and trace minerals. Both are
important, but we need large amounts of macronimerals, while we need less
of trace minerals.
Macrominerals
Trace minerals
• Calcium
• Phosphorus
• Iron
• Cobalt
• Magnesium
• Manganese
• Fluoride
• Sodium
• Copper
• Selenium
• Potassium
• Iodine
• Molybdenum
• Chloride
• Zinc
• Chromium
• Sulfur
Minerals
Mineral
What it does
Interesting facts
Calcium
Healthy bones and teeth. Needs
vitamin D.
Most abundant in our body.
Calcium citrate (Citracal), the
acidic form, can be taken on
an empty stomach. Calcium
carbonate (Tums, Caltrate),
the alkaline form, should be
taken with a meal.
Chromium
Maintains normal blood sugar levels,
and cholesterol levels.
The chromium in our bodies
is the same metal used in the
chrome plating for cars.
Copper
Antioxidant. Supports iron. Health of
bones, connective tissue, lungs and
blood vessels. Production of thyroid
hormone.
Produces melanin, the
pigment that gives hair and
skin their color.
Minerals
Mineral
What it does
Interesting facts
Fluoride
Health and development of bones and
teeth.
Makes teeth resistant to
cavities and decay.
Iodine
Production of thyroid hormones.
Most of the world’s iodine is
found in oceans, especially
seaweed.
Iron
Important. Part of hemoglobin, the
oxygen-carrying component of our
blood. Helps our muscles store and use
oxygen. Vitamin C enhances iron
absorption.
Heme iron is found in animal
products. Non-Heme iron is
found in plant-based foods.
Heme is better absorbed by
the body.
Sulfur
Production of connective tissue like
cartilage. Decreases pain by slowing
down impulses of pain signals.
Found in food as MSM
(methylsulfonylmethane).
Minerals
Mineral
What it does
Interesting facts
Magnesium
Maintaining bone integrity. Enables
energy production in the body.
Regulates electrolyte balance.
Can reduce PMS symptoms
and migraines.
Manganese
Bone formation. Antioxidant. Enzyme
activation.
This metal slowly decomposes
in cold water.
Molybdenum
Cellular respiration. DNA
reproduction. Antioxidant.
Can be partially to blame for
‘gout’.
Phosphorus
Bone and tooth structure. Growth.
Energy metabolism.
Match heads are made of this,
that is why they can ignite on
anything.
Selenium
Antioxidant. Thyroid and immune
system functions.
It helps your body protect you
after a vaccination.
Minerals
Mineral
What it does
Interesting facts
Zinc
Important role in immune system,
reproduction, taste, vision and smell.
Blood clotting. Thyroid function.
When we lack zinc, insulin
response decreases and blood
sugar remains high.
Potassium
Maintains water and electrolyte
balance. Nerve Impulses.
The metal is not found free in
nature. It reacts with air and
water.
Sodium
Regulates water and electrolyte balance. Also known as table salt. The
older someone is, the more
sensitive to salt, which can
cause high blood pressure.
Chloride
Regulates water and electrolyte balance. Table salt is called sodium
chloride. ‘Nough said.
Cobalt
Red blood cell production.
Main constituent of vitamin
B12.
Macronutrients
• Macronutrients are substances needed for growth, metabolism and other body functions. We
need these in large amounts (hence the prefix macro again). We get our fuel from proteins, fats
and carbohydrates. They provide our energy by supplying calories to the body.
• Carbohydrates
• Fat
• Protein
• Fiber
• Last but not least… Water!!!
Carbohydrates
Macronutrients
• Carbs are sugars, starches and cellulose found in fruits, vegetables, dairy, grains, beans,
legumes and nuts. They can be simple (found in processed, refined foods like white sugar,
pastas and white bread – used up quickly), or complex (found in vegetables, whole grain,
brown rice and legumes – longer lasting energy).
• Major source of energy for the body (it is good for you, we need it!!) but they highly affect
blood sugar level. The body turns carbs into sugar (glucose). Excess glucose is stored as FAT as
a reserve for extended periods of exercise. As they say, everything in moderation.
• Sugar alcohols (or polyols) are a class of carbohydrates that are more difficult to absorb then
sugars, and they contribute less calories than other carbs. They can be a good sugar alternative
for people with diabetes.
• Common ones are Xylitol, Erythritol, Sorbitol, Maltitol.
• The name is misleading, they will not get you drunk. They do not contain ethanol ;)
• They tend to be ‘difficult to digest’.
Fat
Macronutrients
• The word itself has a negative feel to it, but fats are essential for good health. They participate
in energy production, cell production, oxygen transport, blood clotting, and production of
prostaglandins (very active hormone-like substance we use to heal).
• Fats can be saturated vs unsaturated.
• Saturated fats: Usually solid at room temperature. It is found in dairy and in meat. Common ones are
butter, lard, palm and kernel palm oil, coconut oil and palm oil. To be consumed lightly.
• Unsaturated fats: Better alternative than saturated. They can be monounsaturated (olive and canola
oil) or polyunsaturated (sunflower oil, safflower oil, corn oil). Omega 3 fatty acids (found mostly in
fish) are important to our health, as they assist in growth, development and brain function.
• Transfats are found in fried foods, baked goods, processed foods and margarine. To be
avoided. They raise bad cholesterol, and offer no nutritional benefit.
• Hydrogenated fats are simply oils that have hardened. They can be fully or partially
hydrogenated, and they should be avoided as they usually contain high levels of transfats.
Protein
Macronutrients
• Protein is found in fish, meat, poultry, dairy, eggs, tofu, nuts, legumes, grains and
beans.
• Proteins build and maintain muscle, organs, skin and blood. They also provide us
with energy. Our antibodies and enzymes are all proteins, as are many of our
hormones.
• Regular functioning people should not need protein supplements. Requirements are
greater for physical activity and exertion, during pregnancy and childhood growth
and development. We cannot store excess protein, it can be converted to sugar or fat.
• Proteins are made of amino acids, the ‘building blocks of life’. Some we produce,
others we need from our diet. Aside from water, they are the most abundant kind of
molecules in our bodies.
Fiber
Macronutrients
• Fiber is found in whole grains (brown rice, wild rice, oatmeal, barley, bulgur,
kamut, spelt, quinoa and millet), whole grain products (whole wheat bread,
cereal and pasta), vegetables, fruit and legumes.
• It increases satiety (helps in weight management), lowers cholesterol, and
decreases risk of some major diseases, like heart disease and diabetes.
• Fiber fits in the complex carbohydrate category. They can be water-soluble
(digestible – regulates sugar and cholesterol levels) or water-insoluble (nondigestible – absorbs water, speeds digestion through the intestinal tract, effective
treatment for constipation).
Water
Macronutrients
• You get water from what you drink and what you eat. It makes up 2/3 of the
weight of the human body.
• Water keeps your temperature normal, it makes up saliva, it lubricates joints,
protects your spinal cord and other tissues, and gets rid of waste and toxins
through urination, perspiration and bowel movements.
• Experts usually recommend 6 to 8 eight-once glasses of water every day.
• Dehydration is serious, and more common than you think!
• Unfortunately, water will not cure dry skin or dry lips, unless you are severely
dehydrated.
Superfoods
Superfoods are known for their health benefits and nutritious
value. There are some pretty lengthy lists, but here are some of
the ones that seem to come up the most.
• Rhubarb
• Kefir
• Walnuts
• Pumpkin seeds
• Hemp seeds
• Kale
• Goji berries
• Açai
• Seaweed (algae)
• Cinnamon
• Cocoa
• Chia seed
• Quinoa
• Blueberries
• Coconut oil
• Beans and lentils
• Salmon
• Bee polen
• Shallots
• Spinach
• Aloe vera
• Turmeric
• Tea (green or black)
Portions & Servings
• Our portions and servings are generally too big. By a lot, for some people!
But when you don’t know…
• What 1 serving looks like:
• Meat, fish or poultry – deck of cards
• Peanut butter – ping pong ball
• Cereal – fist
• Pancake – CD
• Pasta, rice or potatoes – ½ baseball
• Bread – cassette tape
• Cheese – 4 stacked dice
• Butter – 1 dice
Nutrition labels – choose your poisons
• X Natural: The term is not regulated. They can still contain artificial flavors,
chemical preservatives, GMOs, pesticides, additives, etc.
• √ Organic: Crops must be grown without pesticides, certain fertilizers and should
not contain contaminants or preservatives. This is the label you want.
• Red flags!! : Transfat, fructose, corn syrup, MSG, artificial
sweeteners (aspartame, saccharin), white flour, hydrogenated oil,
food dyes (blue, red and yellow), preservatives (ex. BHA, BHT),
sulfur dioxide, potassium bromate (in bread), artificial flavor
(content doesn’t have to be disclosed, but most likely contains chemicals)
Processed Foods
• Virtually every food that has a label and comes in a box, bag, jar or can is processed.
A large number of ingredients that you don’t understand indicates a highly
processed food.
• They have a bad rep, because they tend to have high doses of sugar, salt, fat and
chemicals, and tend to be low in nutrients and fiber. They often contain
preservatives, colorants, and artificial flavor.
• Some foods need processing to make them safe. Milk needs to be pasteurised for
bacteria. Seeds need to be pressed to make oil. Frozen fruits and vegetables preserves
most vitamins. Butter is cream that is separated from milk.
• BUT most processed foods are harmful, like processed cheeses (Cheezwhiz, Kraft
singles), processed meats (sausages, bacon, ham), microwave meals (frozen diners,
instant noodle diners), margarine, ketchup, and the list goes on.
Trends, Fads and Movements
• Vegetarian: No meat, fish or poultry.
• Vegan: No animal products, including eggs and dairy.
• Kosher & Halal: Foods that conform respectively to the regulations of Jewish dietary law and Islamic law. Any
meat must be slaughtered in a prescribed manner.
• Clean eating: Consuming food the way nature delivered it. Organic foods, complex carbs (whole grains). No
processed or refined foods (like white flour, sugar, bread and pasta), no trans fats, no preservatives.
• Paleo: Consuming foods that were available to Paleolithic humans. Includes vegetables, fruits, nuts, roots,
meat, and excludes dairy, grains, sugar, legumes, salt, alcohol and coffee.
• Raw: Eating only uncooked, unprocessed foods. It may include fermented foods (yogurts, kefir), but not
pasteurized, homogenized or non-organic foods. Dehydration and soaking are used (like soaking rice).
• Gluten-free: Gluten is a protein found in wheat, barley, oats, rye and other grains. It causes problems for some
digestive disorders, like celiac disease, irritable bowel syndrome (IBS), and other allergies and intolerances.
Other important words to know…
• Antioxidant: Chemical substance that protects against cell damage from free
radicals. Free radicals are incomplete molecules that ‘attack’ other molecules to
complete themselves. Sometimes they’re created by the immune system to fight
viruses and bacteria, but some environmental factors like pollution, radiation,
cigarette smoke and herbicides can spawn unwanted free radicals. These
damage our DNA, and it accumulates with age, so it is important to consume
enough antioxidants from fruits and vegetables, like berries, citrus, greens,
tomatoes, oranges, carrots and mangos.
Other important words to know…
• Cholesterol: It is present in all parts of the body. It is both made by the body and
obtained from animal products that you eat. We manufacture it in the liver, and
it is transported in the blood. The ‘bad cholesterol’ combines with fatty acids
(saturated fats) and can stick together to form plaque deposits in your blood
vessels. Many adults have high blood cholesterol levels.
• Insulin: A hormone secreted by your pancreas to regulate blood-sugar levels.
Some people don’t produce sufficient amounts of insulin, either because of
disease (diabetes) or simply because their intake of sugar is very high.
Other important words to know…
• Enzyme: Complex proteins that assist in or enable chemical reactions. We use
these throughout our body. The digestive enzymes are created by your glands, in
your stomach, intestine, pancreas and liver to break down food into nutrients.
• Starch: Starch is the most common complex carb in our diets. It is found in
potatoes, grains (cereal, bread, pasta, anything with flour), corn and rice. It has
no taste or odor, and is often used to thicken liquids in cooking. Like all carbs, it
is broken down into SUGAR by our body. Some starches are nutrient-rich, like
sweet potatoes and plantains, but most are poor in nutrients. Some starches are
called resistant (like beans, brown rice and barley) and are not turned into sugar
as easily, or at all.
References and recommendations
• 21 Day Tummy Diet by Liz Vaccariello
• It sounds like a sketchy diet book, but it is actually very interesting. It circles the whole FODMAP issue and
different foods that can be problematic for digestion.
• Brûleurs de graisses de M. Grillparzer (French, sorry)
• Informations sur les bons choix alimentaires, programmes d’exercises et programme de nutrition de 10 jours.
• Look Better Naked by Michele Promaulayko
• I love this book. I didn’t use it much for this presentation, but it is a bible for women. It covers nutrition,
menus, beauty, fitness, and anything to boost a woman’s self-love. How to look good and feel good!
• www.nutritiondata.self.com
• www.healthycanadians.gc.ca
• www.dietitians.ca
• Worth mentioning that I subscribe also to the following magazines that you might enjoy on the
subject: Better Nutrition, Women’s Health and Clean Eating.