Transcript From poor diets

NUTRITION:
Staying Healthy
©2005 Thomson-Wadsworth
Basic Course Info
What, How, and Why
 www.nutrisutton.com
 https://www.supertracker.usda.gov/Log
in.aspx
 https://www.hsph.harvard.edu/nutrition
source/healthy-eating-plate/
 http://www.nutritionaction.com/

Walter Willet, MD,
Chair, Dept. of Nutrition
Harvard School of Public Health:
"With the right food choices, physical
activity, and not smoking, we could
prevent
-about 80% of heart disease
-about 90% of diabetes
-about 70% of strokes"
Nutrition Concept # 1
Foods provide:
 Energy (calories)
 Nutrients
 Other biologically active
substances
Calories
Not a nutrient
A measure of
energy
Macronutrients
 Carbohydrates
– simple and
complex
 Proteins amino acids
 Fats- fatty acids
 Water
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All have 4 calories per
gram
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Also 4 calories per gram
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9 calories per gram
Micronutrients
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Phytochemicals (from plants)
~4,000 compounds that may have
biological significance, e.g. antioxidants
#2: Nutrient Needs
All humans need the same nutrients,
but not in the same amounts.
 The amounts needed vary among
people based on such factors as:
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Age
Body size
Gender
Genetic traits
Growth Status
Pregnancy
Breastfeeding
Illnesses
Environment
US Recommended Dietary
Allowances (RDAs)
Updated every five years
Standard desired levels of essential nutrient
intake in healthy people
Prevent deficiencies, promote health and
help prevent chronic disease
 Different RDAs
Based on age and gender
for women, different if pregnant or breastfeeding
http://www.cnpp.usda.gov/dietaryguidelines
3. Malnutrition
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From poor diets: either inadequate or
excessive calories and nutrients in the
body
From diseases or genetic factors that
interfere with the body’s ability to use the
nutrients consumed
Or from a combination of these factors
Health Problems
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Today’s chronic health problems are
from diets and lifestyles greatly different
from our early ancestors
Bodies Haven’t Changed
Biological processes in the body were
developed more than 40,000 years ago
 These evolution-driven processes are
firmly linked to the genetic makeup of
humans
 Maximized survival of the species
 Genes change very little over great spans
of time
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Our Natural Diet
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Fruits, roots, nuts, vegetables, insects, grubs, fish,
and meat as wild game
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NOT the “paleo diet”
To sustain a physical lifestyle
Current foods have little resemblance to foods of
our early ancestors
Sugar, salt, alcohol, and fats such as oils,
margarine, and butter, weren’t in ancestor’s diets
Current lifestyles are inactive
What’s Wrong with our Diets?
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Human body functions best on low saturated fat,
sugar, and sodium, lean sources of protein, high in
fiber, complex carbohydrates, and vegetables and
fruits
Modern diet:
• High in processed foods
• loaded with fat and sugars
• high in sodium
• Low in vegetables and fruits
• Low-calcium and/or vitamin D diets
Typical modern diet and
lifestyle cause
Overweight and obesity
 Cardiovascular disease
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mainly heart attacks and strokes
Cancer, especially breast and colon cancer
 Diabetes
 “Malaise”
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Nutrient Density
Fig. 1-11, p. 18
Why is U.S. diet hazardous to
health?
1977
2000
1977
2000
Trends Toward
Colossal Cuisine
1977
2000
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Adequate
iron and
calcium
for
women
Can Americans Change?
Yes, we can!
What diet changes should you make
to stay healthy?
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Reduce portions of meats and cheese
Eat more fish and plant-based proteins
Avoid processed sugars and fried potatoes
Eat more complex carbohydrates, especially high
fiber foods, vegetables, fruits
Replace animal fats with vegetable oils
Avoid processed foods high in sodium
Eat more natural (less processed) foods high in
potassium and magnesium
Get adequate Vitamin D and calcium
When you want a burger, think small!
How Should You Get Protein?
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More Beans & Nuts:
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Pintos, limas, black
beans, etc
Nuts, peanuts, peanut
butter, soy foods
(tofu)
Hummous
How Should You Get Protein?
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Chicken & Turkey
Fish & Shellfish
Low Fat Dairy & Eggs
Beef/pork: ~4 oz.
Twice a week
Make meat part of a meal, not
the heart of a meal!
Eat big servings of fresh vegetables-any vegetables you can eat raw-
you never need to measure them, just
enjoy!
Don't Drink Sugar!
20 oz Soda = 4 servings!
60 grams carbohydrate
Limit processed sugars and potatoes
Eat more complex carbohydrates
-look for 100% whole wheat
-choose beans, brown rice, and whole
grains more often
Have at least 3 servings of
fruit every day!
Fresh fruit is best
 Either frozen or canned,
in unsweetened juice, is
good
Fruits are better
than fruit juice!
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High Potassium Foods Reduce Blood
Pressure
Fruits: apricots, banana, cantalope,
honeydew melon, mango, nectarine,
oranges and orange juice
 Vegetables: Dried beans, tomatoes,
spinach, sweet potato, potato, peppers,
avocado, and most cruciferous vegetables
(broccoli, cauliflower, cabbage, kale,
collard greens)
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High magnesium foods reduce blood pressure
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Leafy green vegetables
Nuts
Beans and peas
Whole, unrefined grains
Avoid processed foods high in sodium
Replace animal fats
with vegetable oils
Which is the better meal?
A meal is always better with salad!
Add some fruit
whenever you can!
Is this too small?
Boiled potatoes,
about 12 grams
A sandwich is much more satisfying with a
side salad—and even better with a fruit!
Still only 4 carbs
Get Adequate Vitamin D
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The Sunshine Vitamin
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10-30 minutes a day in
the summer
Fortified low fat milk
and soy milk
Fortified foods (few)
Vitamin pills:
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RDA 600 mg a day
Nutritious foods don’t have to cost more than junk food!
Do-It-Yourself
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Hearty Soups are low
cost and easy to make!
Join the “Meatless
Monday” campaign–
you’ll be healthier and
help the environment!
http://www.meatlessmonday.com/
The End