Review from Ashley Besecker, RD Owner of Crave Health NUTRITION 101

OBJECTIVES  Identify Scientific Food Groups  Understand the risks of unbalanced eating  Define and list all 4 Macronutrients  Understand nutritional lab values and desired ranges  Become prepared to analyze and create healthy diets

 Carbohydrates  Proteins  Fats (Lipids)  Water  Leafy Green Vegetables SCIENTIFIC FOOD GROUPS (MACRONUTRIENTS)

CARBOHYDRATES

PROTEINS

FATS (LIPIDS)

MICRONUTRIENTS All Vitamins and Minerals (Grab your handout)

SLICE OF A CARROT Guess which organ this food helps…

SLICE OF A TOMATO

Grapes

WALNUT

KIDNEY BEANS

CELERY

SWEET POTATO

 Glucose = Blood Sugar  Glucose levels controlled by two organs in the body: Liver and Pancreas  Type I Diabetes or “Juvenile Diabetes”: Body’s inability to produce insulin  Type II Diabetes or “Adult Onset Diabetes”: Cell’s failure to use insulin properly  Fasting Glucose: <100  (Pre-Diabetes)  120+ (Diabetes) GLUCOSE

 Americans tend to eat carb heavy diets  Overdose of carbs causes blood sugar levels (glucose) to rise quickly  What goes up………..Must come down! Blood sugar levels crash  Liver and pancreas become overworked and tire over time  Can lead to Type II Diabetes THE PROBLEM WITH UNBALANCED MEALS

Provide some examples of a balanced meals… WHAT MAKES A BALANCED MEAL?

 Pressure exerted by circulating blood on the walls of the blood vessels BLOOD PRESSURE Classification of blood pressure for adults Category systolicsystolic, mmHg mmHg diastolicdiastolic, mmHg Hypotension< 90< 60 Desired90–11960–79 Prehypertension120–13980–89 Stage 1 Hypertension Hypertension 140–15990–99 Stage 2 Hypertension 160–179100–109 Hypertensive Crisis ≥ 180≥ 110

 Recommended max intake = 2,000 mg/day (some populations lower)  Sodium taken by kidneys, acting as a “sponge,” and takes water from your system to distribute to tissues  Higher sodium intake = fluid retention, raised blood volume, high blood pressure, shortness of breath, swelling of limbs (short term issues)  Long term issues of kidney and heart disease, heart attack  Potential risk of “hypertension” (chronic high BP)  Can you identify some foods high in sodium? RELATIONSHIP BETWEEN BLOOD PRESSURE AND SODIUM

 Required to build and maintain membranes  Too much cholesterol = overpacking of membranes, build ups block blood flow inside vessels  Desired total cholesterol value <200 CHOLESTEROL

Lab results will break cholesterol into two main components:  LDL “Lousy” Cholesterol (Ideal <100)  Foods raise LDL: Meats (beef, pork, chicken, eggs), butter, ice cream, other saturated fats, fat from animals, also trans fats (in processed foods)  HDL “Happy” Cholesterol (Ideal )  Foods that raise HDL: Fish, Avocado, Peanut Butter, Sunflower Seeds, Flax Seeds, Almonds, Peanuts, Cashews, Pecans, Walnuts, Black Beans, Lima Beans, Soy Beans, Kidney Beans, Oatbran, Oatmeal, Spinach, Seaweed, Bananas  HDL intake has a counteracting effect on LDL Exercise helps to increase HDL and lower LDL GOOD & BAD CHOLESTEROL

A measure for human body shape based on an individual’s height and weight Mass (lbs) / height (in) squared BODY MASS INDEX (BMI)

CategoryBMI range – kg/m 2 BMI Prime Very severely underweightless than 15less than 0.60 Severely underweightfrom 15.0 to 16.0from 0.60 to 0.64 Underweightfrom 16.0 to 18.5from 0.64 to 0.74 Normal (healthy weight)from 18.5 to 25from 0.74 to 1.0 Overweightfrom 25 to 30from 1.0 to 1.2 Obese Class I (Moderately obese) from 30 to 35from 1.2 to 1.4 Obese Class II (Severely obese) from 35 to 40from 1.4 to 1.6 Obese Class III (Very severely obese) over 40over 1.6

Desirable Lab Value Ranges: Total Cholesterol: <200 “Lousy” Cholesterol LDL: <100 “Happy” Cholesterol HDL: 40-­60+ Blood Pressure: 110/70 Fasting Glucose: <100 (100-­ ‐ 110 is pre-­ ‐ diabetes; 120+ is diabetes)