Transcript Nutrition tips for healthy aging

NUTRITION TIPS FOR HEALTHY
AGING
Mireille Moreau, MSc(A)
Human nutrition
Graduate dietetic stage
-Decrease in fat-free mass
-Increase in fat mass
1-2% decline in energy expenditure every 10 years
Manini TM: Energy expenditure and aging. Ageing Res Rev 2010, 9:1-11.
TOP 10 LEADING CAUSES OF
DEATH
Nephritis, nephrotic syndrome…
Intentional self-harm (suicide)
Influenza and pneumonia
Alzheimer's disease
Diet related
Diabetes mellitus (diabetes)
Accidents (unintentional injuries)
Chronic lower respiratory diseases
Cerebrovascular diseases (stroke)
Diseases of heart (heart disease)
Malignant neoplasms (cancer)
0
Adapted from Statistics Canada 2012
5
10
15
2009
20
25
30
35
HEALTHY LIFESTYLE CHOICES

Shown that you can add 11 years to your life by
not smoking, eating well, getting regular exercise
and limiting alcohol consumption
Ford ES et al. (2011). Low Risk Lifestyle Behaviors and All-Cause Mortality: Findings from the
National Health and Nutrition Examination Survey III Mortality Study. American Journal of Public
Health. Vol. 101, No. 10, pp. 1922-1929.
REGULAR MEAL CONSUMPTION
WHERE DO WE START?
Copyright © 2012 by Nelson
Education Ltd.
EATING WELL WITH CANADA’S FOOD
GUIDE
9
Copyright © 2012 by Nelson Education
Ltd.
REGULAR MEALS

Include 3-4 food groups at meals
Eat balanced meals
 Complex carbohydrate and lean protein


Include snacks between meals


Include 1-2 food goups
Quench your thirst with water
PLATE METHOD
(Canadian Diabetes Association, 2008)
READ NUTRITION LABELS
(Health Canada, 2010)
READ NUTRITION LABELS
(Health Canada, 2010)
FRUITS AND VEGETABLES
FRUITS AND VEGETABLES
High in Fiber
High in vitamins and minerals
High in antioxidants
CFG recommends:
 Eating a minimum of 5-10 servings/d
TRENDS IN CANADA
EAT 5-10 FRUITS AND VEGETABLES EACH
DAY
 High
fiber fruits and vegetables

Promote normal blood cholesterol
concentration

Help maintain a healthy bowel function

Help control of blood glucose concentrations

Promote a healthy body weight
ENJOY A VARIETY OF FRUITS AND VEGETABLES


Fruits and vegetables high in antioxidants protect
body’s cells from damage caused by free radicals and
advanced glycation end-products
Help prevent chronic diseases such as cancer, diabetes,
heart disease and cognitive decline
Martin C et al. (2013) Plants, Diet, and Health. Annu. Rev. Plant Biol.. 64:18.1-18.28.
ADVANCED
GLYCATION END-PRODUCTS
 Products
formed from a series of reactions
between sugars and proteins or fats that
can cause damage to DNA, kidneys and
proteins in the body

Dietary AGEs (Maillard reaction)


Increased production when heating or cooking sugars
with proteins in the absence of water
AGEs produced in the body
Normally produced at slow but constant rate in body
 Increased production with oxidative stress and state
of high blood sugar

Hsu, D, Zimmer, V. Dietary advanced glycation end-products and their effects on diabetes complications. Can Journal
Diabetes. 2010;34:136-140
Bluberries
Açaï berry
Eggplant
Grapes
Blackberries
Bilberries
Kale
Spinach
Collard
greens
Zucchini
Broccoli
Kiwi
Lime
Anthocyanins
- Helps reduce risk
of cancer CVD and
age-related
degenerative
diseases associated
with metabolic
syndrome
Lycopene
-Protects against
CVD and certain
types of cancers
Lutein & Vit C
-Helps protect against agerelated macular degeneration
-Lessen oxidative stress:
protects against diabetes,
CVD, hypertension &
chronic inflammatory Flavonols
diseases
Β-Carotene & Vit C
-Helps protect against CVD
-Lessen oxidative stress:
protects against diabetes,
CVD, hypertension &
chronic inflammatory
diseases
-inhibit LDL
Watercress
Onions
Apples
Tomatoes
Guava
Papaya
Watermelon
Pink grapefruit
oxidation, reduce risk
of heart disease,
some cancers and
age-related
degenerative diseases
Carrots
Sweet
potato
Butternut
Cc
squash
Papaya
Orange
Lemon
Martin C et al. (2013) Plants, Diet, and
Health. Annu. Rev. Plant Biol.. 64:18.1-18.28.
ENJOY A VARIETY OF FRUITS AND VEGETABLES
Antioxidants
Sources
Health benefit
Vitamin E
Leafy vegetables,
sweet potato,
avocado, and
vegetable oils
-Fights cellular aging by
Red wine, cocoa,
coffee and tea
(especially green
tea)
Anticarcinogenic
Flavonoids
protecting cell
membranes
-Protects against CVD
MYTH OR FACT

I should take vitamin and herbal supplements
high in antioxidants to offer greater protection
against chronic disease?
EAT MORE FRUITS AND VEGETABLES

Eat your fruits and vegetables with the peel
Cucumber
 Apples
 Carrots
 Potatoes



Eat vegetables raw, steamed, or boiled in a small
amount of water (microwave) to retain vitamins
and minerals
Eat the fruit/vegetable, don’t drink it!
FRUITS AND VEGETABLES
Fruit
Serving size
Kcal
Fiber
Apple
1 medium
95
4.4g
Blueberries
1 cup
84
3.6g
Orange
1 medium
62
3.1g
Peach
1 large
61
2.4g
Pear
1 medium
96
5.1g
HAVE VEGETABLES AND FRUIT MORE OFTEN
THAN JUICE
GRAINS AND CEREAL
MYTH OR FACT?

Carbohydrates make us fat and increase our risk
of developing diabetes?
Obesity trends
%
Measured: 1978/79 Canada Health Survey, 1988-92 Canadian Heart Health Survey (ages 18-74), 2004 Canadian Community Health
Survey – Nutrition; Self-reported: 1985 and 1990 Health Promotion Survey, 1996/97 and 1998/99 National Population Health Survey,
2000/01 and 2003 Canadian Community Health Survey. Notes: All survey data have been age-standardized to the 2004 CCHS
GRAINS AND CEREALS
High in Fiber
High in B vitamins
CFG recommends:
 Making at least half of your grain products whole
grain each day.
• Eat a variety of whole grains such as barley, brown
rice, oats, quinoa and wild rice.
• Enjoy whole grain breads, oatmeal or whole wheat
pasta.
CHOOSE WHOLE GRAIN CEREAL

Wheat kernel:

Bran (outer shell, protects seed)


Endosperm (provides energy)


Carbohydrates, protein
Germ (nutrient-rich inner part)


Fiber, B vitamins, trace minerals
Antioxidants, vitamin E and B
vitamins
B vitamins

Allow your body to store and use
protein, fat and carbohydrate
from food to make energy
Sizer, F.S. , Whitney, E. & Piche, L.A. (2012). Nutrition: Concepts and Controversies. Second Canadian Edition.
Ontario: Birchmount, Toronto
CHOOSE WHOLE GRAIN CEREAL
Nutrition Facts
Per 2 slices (80 g)
Amount
St-Méthode 9 whole
grains bread
Calories / Calories 190
Ingredients
Trans 0 g
Integral wheat flour, whole wheat flour
with germ, whole grains mix (ground flax
seeds, cracked wheat, sunflower seeds, flax
seeds, corn semolina, cracked rye, cracked
triticale, hulled barley, hulled oat, millet),
wheat gluten, yeast, salt, soy
lecithin, vinegar, calcium propionate, soy
flour, inulin, wheat bran, enzymes, ascorbic
acid, sesame seeds.
Topping: Flax seeds, millet.
% Daily
Value
Lipides / Fat 3 g
Saturated 0,4 g
5%
2%
Polyunsaturated 2 g
Omega-6 0,9 g
Omega-3 0,8 g
Monounsaturated 0,6g
Cholesterol 0 mg
0%
Sodium 330 mg
Potassium 100
Carbohydrate 31 g
14 %
3%
10 %
Fibre 7 g
28 %
Soluble fibre 1 g
Insoluble fibre 6 g
Sugars 0 g
Protein 10 g
Sizer, F.S. , Whitney, E. & Piche, L.A. (2012). Nutrition: Concepts and Controversies. Second Canadian Edition.
Ontario: Birchmount, Toronto
MEATS AND ALTERNATIVES
MEATS AND ALTERNATIVES
Main source of protein
CFG recommends:
 Having meat alternatives often

Having at least 2 servings of fish each week
MYTH OR FACT

If I choose lean meats and use healthy cooking
methods there is no added benefit to including
plant-based protein to my diet
ENJOY PLANT-BASED PROTEIN MORE OFTEN

Enjoy soy, dried beans and legumes

Rich in isoflavonoids shown to reduce
incidence of CVD, breast and prostate
cancers, and osteoporosis
Dixon R, Ferreira D. 2002 Genistein. Phytochemistry 60:205-11
Cornwall T, Cohick W, Raskin I. 2004. Dietary phytoestrogens and health.
Phytochemistry 65:995-1016
ENJOY PLANT-BASED PROTEIN MORE OFTEN
o Enjoy small amounts of nuts and seeds or nut
butters
• High in phytosterols which block the absorption
of cholesterol from the intestine (Health Canada, Plant
Sterols (Phytosterols) in Foods, 2010)
2g/d can reduce blood cholesterol by about 7%-10%
 The effect may be as powerful as some medication in
lowering blood LDL cholesterol


Rich in antioxidants and many
other vitamins and minerals,
healthy fats
ENJOY FISH MORE OFTEN
 Eat

at least 2 servings of fatty fish/week
Major source of omega-3 fatty acids EPA and
DHA
Fish-derived omega-3 FA help protect against
inflammation, arthritis, CVD and cognitive decline
 Choose fish such as char, herring, mackerel, salmon,
sardines and trout

Swanson D, Block R, Mousa SA: Omega-3 fatty acids EPA and
DHA: health benefits throughout life. Adv Nutr 2012, 3:1-7.
CHOOSE LEANER MEATS

Limit red meat consumption



Select lean cuts of beef and pork, such as those labeled “loin”
or “round.”
Choose chicken and turkey more often
Trim the visible fat from meat and take the skin off poultry
before serving it

Limit consumption of eggs to 1/day

Cook ground meat and then drain off the fat

When making stews or soups, refrigerate the broth and
skim off the fat with a spoon before reheating and serving
CHOOSE HEALTHIER COOKING METHODS

To decrease AGE formation cook meats low and
slow in liquids
•
Try steaming, poaching, braising, boiling, stewing and
roasting with liquids

Marinate with acids such as lemon juice and vinegar to
tenderize, add flavour and decrease cooking time

When barbequing, marinate foods first then cook foods
at a lower temperature

Avoid overcooking foods. Cut off and discard blackened
(burnt) areas.
Hsu, D, Zimmer, V. Dietary advanced glycation end-products and their effects on diabetes complications. Can J Diabetes.
2010;34:136-140
CHOOSE MEATS AND ALTERNATIVES
PREPARED WITH LITTLE OR NO ADDED FAT
SUGAR, OR SALT
o Limit consumption of processed meats
• Deli or lunch meats
• Cured or smoked meats
• Canned meats
o Choose condiments, sauces and seasoning low in
salt
• Avoid condiments such as mustard, ketchup, salad
dressings, broths
• Avoid sauces such as Worcesterchire, barbecue, pizza,
chili, steak, soy or horseradish sauce
• Avoid meat tenderizer such as MSG
• Avoid seasoning that has ‘salt’ in the name or on the
label
MYTH OR FACT

I should choose products labelled “reduced
sodium” to help protect against hypertension
SODIUM INTAKE IN CANADA
(Ministry of Health, 2010)
CHOOSE MEATS AND ALTERNATIVES PREPARED
WITH LITTLE OR NO ADDED FAT SUGAR, OR SALT

When you do cook with fat, choose healthy,
unsaturated fats

When cooking foods on a griddle or in a frying pan, brush
the pan with cooking oil just to coat it

Use a nonstick spray of vegetable oil or a nonstick pan that
requires no greasing

Use healthier oils, such as canola, olive, or soybean oil, in
recipes and for sautéing instead of butter

Make salad dressings with olive, walnut, or pecan oil

Cook with lemon juice or herbs. These add flavor to foods,
like vegetables, without adding fat or salt
http://oldwayspt.org/resources/heritage-pyramids/mediterranean-pyramid/overview
MILK AND ALTERNATIVES
MILK AND ALTERNATIVES
 Major source of calcium and vitamin D
CFG recommends:
 Choosing 2-3 servings of low fat milk and
alternatives each day

For those age ≥ 50 include a vitamin D
supplement of 400IU/d all year long
MILK AND ALTERNATIVES

Calcium requirements1



Vitamin D requirements IU/day1



Men and women age 51-70 : 600IU
Men and women age ≥70 : 800IU
Low intakes of calcium are associated with increased
risk of 2:



Men age 51-70 and women age 19-50: 1000mg/day
Men, age ≥71, Women, age ≥ 50: 1200mg/day
Colon and rectal cancer
Osteoporosis
Prevalence of osteoporosis in Canada


2
Men, age ≥50: 8.9%
Women, age ≥ 50: 45.8%
1. Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. Washington DC: National Academy
Press, 2010.
2. Statistics Canada. (modified 2011) Percentage diagnosed with osteoporosis, by age group and sex, household
population aged 50 or older, Canada excluding territories, 2009.
1 in 3 women
1 in 5 men
Statistics Canada. (modified 2011) Percentage diagnosed with osteoporosis, by age group
and sex, household population aged 50 or older, Canada excluding territories, 2009.
CHOOSE 2-3 SERVINGS OF LOW FAT MILK AND
ALTERNATIVES EACH DAY
Sources (Choices in bold provide
vitamin D)
Calcium
(mg)
Vitamin D
(IU)
• 1 cup milk (or fortified soy)
315
100
• 50g Cheese
250-350
Varies
• 175g yogurt
260-300
40-80
• 1 cup calcium fortified orange juice
300
Varies
• ½ cup calcium-treated tofu
300
N/A
• 3oz canned sardines with bones
300
N/A
• 1 calcium fortified bar
300
N/A
• 1 Egg yolks
N/A
25
• 3-4oz Fatty fish
N/A
360
Milk and alternatives
Others
Academy of Nutrition and Dietetics. Osteoporosis food lists. Eat Right.
PHYSICAL ACTIVITY
BENEFITS OF PHYSICAL ACTIVITY

Short term benefits
More restful sleep
Increases energy levels
Relieves symptoms of depression and anxiety and improves
mood
 Increases confidence and self-esteem




Long-term benefits
Improved body composition and bone density
Enhanced resistance to colds and other infectious diseases
Lower risk of some types of cancers
Lower risk of CVD, diabetes. osteoporosis and other chronic
diseases
 Decreases arthritis symptoms
 Better mental health
 Longer life and higher quality of life in later years




Weening-Dijksterhuis, E., et al (2011). Frail institutionalized older persons: A comprehensive review on physical exercise, physical
fitness, activities of daily living, and quality-of-life. American Journal of Physical Medicine & Rehabilitation, 90(2), 156–168.
PHYSICAL ACTIVITY


If you are physically active each day, you can afford to
eat more calories to meet your energy needs
The more active you are, the higher the energy
allowance you “need”
THANK YOU!