NUTRITION

Nutrition

• Obesity is a major health issue in the US• Inactivity and poor nutrition are the causes• 44 million adult Americans are obese

– Highest percentage of obese people in the south: Mississippi, Alabama, West Virginia, Louisiana, Tennesse

• 131 million Americans (2/3 of adults) are overweight• Obesity is responsible for 400,000 deaths per year• 35% of Californians are overweight and 17.5% in

California are obese• Cost California approx 28 billion in medical care,

workers’ compensation and lost workplace productivity

Nutrition

• Surgeon General in 2002 said that childhood obesity is a national epidemic

• American teenagers are the fattest teenagers in the world• 15% of teenagers are overweight• 10% of 2-5 year old kids are overweight• Average child spends 3 hours/day watching TV and 3-4

hours/day on internet and video games• Spend 127 million/yr on hospital costs related to childhood

obesity• 77% of California’s 1.2 million 5th, 7th, 9th graders flunked the

aerobic strength and body fat tests• 3 million kids in California are overweight• Obese children more then three times likely to develop adult

onset diabetes (Type II)

Nutrition

• 4.2% of 12-19 year olds have metabolic syndrome which is having 3 or more of the following factors– High triglycerides– Low HDL– High blood sugar– High blood pressure– Big waistline

Nutrition

• Nutrition– Science of food– Its use within the body– Relationship to good health

• Foods are composed of chemical compounds which you body breaks down and reassembles into chemical we use to provide energy

• Calories are the potential energy value of food

Seven Nutrients

• Seven nutrients required by body to carry out physiological functions– Proteins– Carbohydrates– Fats– Vitamins– Minerals– Water– Fiber

Protein

1. Protein• Found in meat, eggs, dairy products• Needed for growth and repair of body• Made up of 20 amino acids

• Nine essential amino acids which we must get from foods, the body can’t manufacture them

• Complete protein• Food of animal origin contains all nine essential amino

acids

Protein

– Incomplete proteins• Plant foods that lack one or more essential amino acids

– Need to combine foods to make a complete protein

• Cereal and milk• Macaroni and cheese

– Men need 56 grams of protein/day and women 45 grams/day

– Should be 12-15% of calories

Carbohydrates

• Carbohydrates– Source of ready energy– Can be burned easily by the body– Can be stored in fat tissue as glycogen or

released into the blood stream as glucose– 60% of calories/day

Fat

• Used as energy• Insulates the body• Cushions organs from injury• Carries fat soluble vitamins (A,D,E,K)• Unused fat stored in fat tissue• Saturated fats

– Butter– Coconut oil– Palm oil

Fat

• Unsaturated fats– Corn oil– Saffola oil– Cottonseed oil

• Women burn fat slower then men• 25-30% of calories should come from fat

Vitamins

• Assist with chemical reactions in the body– Vitamin D needed to make calcium into bone

• Megadoses of vitamins can cause death, especially the fat soluble vitamins (A,D,E,K)

• Usually we excrete the excess vitamins• Money usually wasted on vitamins• Normal intake

– Vitamin E :15mg/day from nuts, seeds, green leafy veggies

– Vitamin C: 75-90 mg/day

Minerals

• Needed for– Nerve transmission– Muscle contractions– Heart function– Blood clotting

• Adequate amounts with balanced diet• Iron

– Needed for hemoglobin production in red blood cells

– Foods include meat, poultry, beans, dried fruit, drk green veggies, leafy veggies

Minerals

• Calcium– Milk– Dairy products– Green beans– Broccoli– Salmon– Sardines– Tofu– spinach

Calcium

• Adults need two servings/day• Needed for growth of bones and teeth

Osteoporosis

• Deficiency of calcium• Affects 25 million in US, 80% are women• Fracture hips and vertebrae• Postmenopausal women are most effected

because the decreased amount of estrogen causes a breakdown of bone

• Eight times more common in women

Osteoporosis

• Risk factors– Decreased calcium intake in adolescence– Family history– Thin, small boned women– Fair haired women– Caucasian or Asian descent– Early menopause– Cigarette smoking doubles the risk– Excessive alcohol and caffeine intake – Inactive lifestyle

Osteoporosis

• Teens should take 12-1500 mg/day• 25-49 yrs should take 1000 mg/day• Post menopausal women 1500 mg/day• Pregnant take 2000 mg/day• Weight bearing exercise help strengthen the

bones

Sodium

• Found in– Table salt– Bacon– Chips – Canned goods– Condiments

• 1 tsp day (2,300 mg) is recommended, but we eat 3-4 tsp/day

• May lead to hypertension

Water

• Non nutritive food• Need for

– Removal of cellular waste products– Temperature control– Lubricates joints– Transporting nutrients to cells in the body

• Over ½ of the bodies weight is water• Need 6-10 glasses of water/day• Only survive a few days without water

Fiber

• Non nutritive food• Low in calories• Necessary for digestion to move food quickly

through the colon• Linked to decreased colon cancer rates• Prevents inflammation of the bowel• Lowers cholesterol• Need 25-30 grams/day• Found in veggies, cereals, fruit, peas, beans

Balanced Diet

• No single food provides all the nutrients, vitamins and protein your body needs

• Everyone needs the same basic nutrients and some require more such as pregnant or breast feeding mothers

• Eat a variety of foods from all the food groups

• Maintain a desirable weight, watch what you eat and exercise regularly

Balanced Diet

• Beware of fad diets

• Weight loss should not be more then 1-2 lbs/week

• Weigh yourself every 2 weeks

• Eat your big meal at lunch

• Avoid too much fat in your diet

• Alcohol in moderation, empty calories

Vegetarian Diet

• Vegans– Only vegetables– No eggs, milk, dairy product

• Ovolactovegetarians– Eggs and dairy products as well as vegetables

Fish

• Do not eat swordfish, king mackerel or tilefish they have high levels of mercury

• Eat up to 12 oz per week of fish (2 average meals) such as shrimp, canned light tuna, salmon, pollock and catfish

• One serving per week of albacore tuna

Food Preparation

• Fresh produce is best• Avoid prolonged soaking of veggies• Pressure cooking is the least damaging to

vitamins• Foods that are cooked ahead and reheated

lose vitamin content• Prepare salads just before serving to reduce

loss of vitamin C

Restaurant Dining

• Don’t hit the bread• Skim or low fat milk• Trim the fat off the meat or skin off the poultry• Avoid fried, sautéed in butter• Look for foods that are

– Steamed– In its own juices– Broiled– Garden fresh– Poached– roasted

Restaurant Dining

• Avoid foods– Pickled– Smoked– Buttery, in butter sauce– Fried, crispy– Creamed, in cream sauce, hollandaise – Au gratin, cheese sauce– Casseroles, pot pies

• Watch the salad bar with dressings

Restaurant Dining

• Serving sizes larger• 1950 a burger was 1 oz of meat, now BK is 13 oz of

meat• Desirable serving sizes

– Tennis ball size of a serving of fruit or vegges– Hockey puck size of a bagel, pasta, rice or cereal serving– Four dice size of one serving of cheese– Bar of soap size of one serving of meat, chicken or fish– Computer mouse size medium potato– 2 cassette tapes size of 2 servings of bread

Eating Disorders

• If shop mannequins were real women they would be too thin to menstruate

• Marilyn Monroe was a size 12• If Barbie were a real woman she would have to walk

on all fours due to her proportions• There are 3 billion women who do not look like super

models, only 8 do• The average American woman weight 144 lbs and

wears between a size 12 and 14• By the age of 13 53% of girls dislike their bodies

Eating Disorders

• One out of every five college aged woman has an eating disorder

• The models in the magazines are airbrushed, they are not perfect

• Twenty years ago models weight 8% less then the average woman, now they weigh less the 23%

• 3 minutes of looking at models in a fashion magazine caused 70% of women to feel depressed, guilty and shameful

Eating Disorders

• Do you eat large amounts of food when you are not hungry?

• Do you hide or stash food?• Do you use laxatives, vomiting or excessive

exercise, diuretics or other purging behavior to lose or control weight?

• Do you restrict your calorie intake to less then 500 calories a day and skip more then two meals a day?

Eating Disorders

• Do you feel food controls your life?• Are you ashamed of your need for food?• Do you eat very large amounts of food within a two

to three hour period when you are feeling out of control?

• Does losing weight make you feel high, while the thought of gaining weight make you feel suicidal?

• Do you stay at home or avoid social situations to maintain your dieting or exercise schedule?

• Do you feel disgusted with yourself, depressed or very guilty after overeating?

• Do you count calories, including bubble gum, spices and artificial sweeteners?

Anorexia Nervosa

• Every year 150,000 women die from anorexia• 1/5 of all female college students have an

eating disorder• Body dissatisfaction and a desire to lose

weight is the norm with 70% of young women• Women refuse to eat • May start as a diet and goes out of control• Usually from upper or middle class families

and are high achievers

Bulimia

• Pattern of eating binges and vomiting purges• Typical bulimic is a woman in 20s, college

educated, single, white• Eat enormous amounts of food then take a

med to make them throw up • May also use laxatives• With both anorexia and bulimia it requires

both psychological and physical therapy