Transcript PowerPoint

Nutrition: Student Q & A
Fall 2016
Student Question: Which Squash
Varieties are GMO?
• Zucchini
• Yellow (summer) squash
• Modified for virus
resistance
• According to
nongmoproject.org,
varieties being monitored:
– Acorn squash (winter)
– Delicata squash (winter)
– Patty pan (summer)
Student Question: Why Are Vitamins A & C
Being Omitted on the New Nutrition Labels?
• Per FDA, research has
determined deficiencies
in Vitamins A & C are
uncommon (FDA page)
• Calcium and iron will
remain mandatory
• Vitamin D (bone, muscle,
nerve, immune benefits)
added
• Potassium (blood
pressure benefits) added
Student Question: What are Health Differences
Between Processed & Unprocessed Foods?
• A “processed” food has been altered from its
raw state:
– Cooked
– Dried
– Canned
– Pasteurized
– Ingredients added
• Texture
• Taste
• Preservation
Student Question: What are Health Differences
Between Processed & Unprocessed Foods?
• Think about foods
lying on a
continuum
Processed
Unprocessed
– Completely
processed on one
end
– Completely
unprocessed on
another
Student Question: What are Health Differences
Between Processed & Unprocessed Foods?
• Completely
unprocessed
– In natural form,
without any
additives
• Banana from a tree
• Egg directly from a
chicken
Student Question: What are Health Differences
Between Processed & Unprocessed Foods?
• Low processing
– Freezing
– Canning
– Cutting
– Drying
Student Question: What are Health Differences
Between Processed & Unprocessed Foods?
• Moderately processed foods
– Raw foods have been changed
• Whole grains to bread, cereal, pasta, crackers
• Sweet potatoes peeled, seasoned, shaped into fries
– Can be part of a generally healthy diet, but try to
minimize ingredient number
Student Question: What are Health Differences
Between Processed & Unprocessed Foods?
• Highly processed
– Many ingredients added
– Pre-cooked or otherwise
prepared
– Cookies, snack cakes
– Prepared dinners, side dishes
(frozen, boxed)
– “Energy” bars
– Candy
– Sugary cereals
Center for Science in the Public
Interest: Food Additives
Student Question: What are Health Differences
Between Processed & Unprocessed Foods?
• As a general rule, minimally processed foods
will be healthier
– Fewer synthetic additives
– Less sugar, fat, salt
• “Minimal:” think two or fewer additives
– Cut carrots
– Rolled oats
– “Natural” peanut or almond butter
Student Question: What are Health Differences
Between Processed & Unprocessed Foods?
• Health Implications
–
–
–
–
Fat and sugar
Salt
Gluten sensitivity
Food coloring
sensitivity/allergy
– Pesticides/herbicides
– Dependence
Vegetarian? Vegan? Pescetarian?
• Vegetarians do not eat
meat, do consume eggs
& milk
• Vegans do not consume
any animal-based
products
• Pescetarians eat fish,
milk, eggs, no meat or
chicken
• Animal concerns (upworthy.com,
7:00)
Student Question: What is the best thing to
eat before a workout?
•
Be sure you are well hydrated
– Water is best
– High-sugar drinks, fruit juices may
cause cramping
•
•
•
You may not need to eat if you
have a healthy diet (carb from
muscles and liver)
If not eating leads to dizziness, eat
~100 calories 30 minutes prior,
high-carb
1-2 hours prior to exercise
–
–
–
–
Trail mix
Yogurt smoothie
Veggies & hummus
Almond butter, apple butter & rice
cake
– Egg, chopped veggies
Student Question: What About Ergogenic Aids?
• Creatine
– Body converts to
phosphocreatine for
energy
– Seems to improve highintensity, short-term
performance
– Can increase body weight
– How much? (calculator)
– No long-term problems yet
identified
– Present in meats;
supplement is higher dose
Student Question: What About Ergogenic Aids?
• Glutamine
– Amino acid
– Used to boost immune
health and reduce postworkout muscle breakdown
– May be helpful in
overtraining
– Present in animal-based
foods, smaller doses
• Other ergogenic aids
(Academy of Nutrition and Dietetics)
• Whole foods options for
ergogenic aids (ACE Fitness)
Student Question: What would you say are the
most valuable (if any) supplements to take?
• Depends on a person’s individual
circumstances (diet, activity, general health)
• First & foremost: improve diet
• Fat-soluble vitamins (A, D, E, K) = careful with
megadoses
• Multivitamin
• Lactobacillus for gut health = immune health
Student Question: Are there any
favorite dieting “tricks?”
• When tempted to eat something off the “diet,” busy
yourself with something - a chore, a walk, a drive, etc.
• Recording food and beverage consumption (tedious
but improves awareness)
• Regular physical activity, include high-intensity
exercise
• Include lean protein and/or fiber with most meals
• De-centralize meat on the plate
• Chew food thoroughly
Student Question: Are there any
favorite dieting “tricks?”
• Avoid misery
• Drink water regularly
• Assess alcohol
consumption
• Use smaller plates
• Make dietary change a
lasting lifestyle change
Student Question: What’s the Best
Brain Food?
• Water
• Salmon, other oily fish
(memory, focus)
• Blueberries (delaying
potential short-term
memory loss)
• Broccoli, spinach (cognitive
function)
• Nuts (blood flow)
• Coffee (stimulation)
• Avocado (blood flow)
• Sources: BBC GoodFood,
Huffington Post 9/18/12
Student Question: Can You OverConsume Vitamins?
• Assumption that everyone
absorbs nutrients similarly
• General concern over fatsoluble vitamins: A, D, E, & K
• Vitamin A @ high doses can
be problematic during
pregnancy (birth defect risk)
• Regular over-consumption of
Vitamin D may increase risk
for kidney stones
• Vitamin E: cardiovascular,
kidney, skin, Alzheimer’s
patients = careful
• Source: Mayo Clinic
Student Question: What makes cheese and
milk bad for our health?
• Cheese and milk are rich sources of complete
protein
• Milk is a good source of calcium and Vitamin D
• Cheese is a good source of calcium
Student Question: What makes cheese and
milk bad for our health?
• Disadvantage: some
individuals have lactose
intolerance, which results
in gastric distress after
milk & cheese
consumption
• Disadvantage: whole milk,
many cheeses are high in
saturated fat, so moderate
to heavy consumption can
increase risk for weight
gain and higher blood fats
Student Question: What makes cheese and
milk bad for our health?
 Disadvantage: some individuals
are intolerant to gluten; since
some cheeses are made by
bacterial cultures grown on rye,
there could be gluten issues;
additives to cheese may also
trigger problems
 Disadvantage: many cows are
given recombinant bovine
growth hormone (rBGH) to
increase milk output; some
research points to an increase
in animal lameness and
infertility among those animals
receiving rBGH
Student Question: What are most valued "Superfoods"
to include in one's diet?
 Brightly-colored
berries
 Raspberries, blueberries,
blackberries, strawberries
 Vitamin C, fiber, water,
antioxidants, low calorie
 Freeze for eating in winter
 Beans
 Black beans, lentils,
edamame
 Fiber, protein, omega-3 fatty
acids
 Mix with salads
Student Question: What are most valued "Superfoods"
to include in one's diet?
• Nuts
– Fiber; plant sterols to
reduce cholesterol;
omega-3 fatty acids for
heart health
– Mixed in salads makes
texture interesting
Student Question: What are most valued "Superfoods" to
include in one's diet?
• Salmon and flounder
– Omega-3-rich foods for heart health; flounder is generally
low in mercury and may help prevent cancer
– Salmon: sugar, lemon rind, salt, pepper--dry rub, let chill
for 1-2 hours, roast
• Brightly-colored vegetables (leafy greens, peppers,
tomatoes, etc)
– Vitamins, fiber, antioxidants
– Bok choy preparation video
Student Question: What food chemicals should we
look out for?
• Challenge: People have varying sensitivities
• Challenge: Often, the issue is accumulation
rather than one dose at a given time
• Challenge: Combinations of chemicals
• Challenge: Chemicals used for a variety of
attractive purposes
• Challenge: Some chemicals are naturally
occurring (estrogenic foods)
Student Question: What food chemicals should we
look out for?
• Challenge: Chemicals used for a variety of
purposes attractive to consumer
– Preservatives
– Sweeteners, flavorings
– Fat replacers
– Emulsifiers, thickeners
– Color additives
– List at FDA
Student Question: What food chemicals should
we look out for?
 Guideline: the more
processed the food,
the more chemicals
present
 Guideline: shopping
around the perimeter
of a grocery store
usually the healthiest
approach to find
whole foods
Student Question: What food ingredientsshould we
look out for?
• Per Center for Science in the Public Interest
–
–
–
–
Added sugars (calories, lack of vitamins and minerals)
Salt (hypertension)
Artificial sweeteners (cancer concerns)
Food dyes (allergies, cancer concerns, behavioral issues
linked in children)
– Caffeine (some are sensitive; may trigger arrhythmia)
– Alcohol (calories, lack of vitamins and minerals; over time,
overconsumption can lead to liver disease)
Student Question: What benefits
does fasting have?
• Fasting: willfully
restricting food and/or
beverage
consumption
• Various reasons
throughout history:
spiritualism, religion,
therapy, famine
• Practice empties the
colon
Student Question: What benefits
does fasting have?
• Benefits:
– Sense of control, other
psychological benefits
– Increased endorphins
in the brain
– If food allergies or
sensitivities are
present, physical relief
Student Question: What benefits does
fasting have?
• Keep in mind:
– Liver, kidneys, lungs “detoxify” blood 24/7
– Brain needs glucose to function optimally
– Fasts meant generally for short term
• Metabolism may shift to adapt to starvation mode
– Consultation with registered dietician or
naturopathic physician may help reduce risks
Student Question: Are there any
favorite dieting “tricks?”
• When tempted to eat something off the “diet,” busy
yourself with something - a chore, a walk, a drive, etc.
• Recording food and beverage consumption (annoying,
can improve awareness)
• Regular physical activity, include high-intensity exercise
• Include lean protein and/or fiber with most meals
• De-centralize meat on the plate
• Chew food thoroughly
Student Question: Are there any
favorite dieting “tricks?”
• Avoid misery
• Drink water regularly
• Assess alcohol
consumption
• Use smaller plates
• Make dietary change a
lasting lifestyle change