Presented by: Veronica Porterfield, M.S. Healthy Eating 101 Presented by: Veronica Porterfield, M.S.

Outline Nutrition Policy – Past & Present Compounded Confusion The Basics Macronutrients Micronutrients Foods to focus on Foods to avoid How to Eat Quantity Some Suggestions

10 Leading Causes of Death in the US Heart Disease Cancer Stroke Chronic Lower Respiratory Diseases Accidents Diabetes Alzheimer’s Disease Influenza / Pneumonia Kidney Disease Septicemia Together, these four diseases account for two-thirds of deaths in the United States

Nutrition Policy – Past & Present

Nutrition Policy – Past & Present

Nutrition Policy – Past & Present

So Many Diets, So Little Info . . . Compounded Confusion So Many Diets, So Little Info . . . Atkins Zone South Beach Ornish Blood-type based Diets Perricone Diet Sonoma Diet Sugar Busters! etc, etc. etc.

Macronutrients Carbohydrates Proteins Fats The Basics Macronutrients Carbohydrates Proteins Fats

The Basics Macronutrients – Carbohydrates Provide energy 50% of energy primary fuel source for brain, nervous system and RBCs can be stored

Carbohydrates

Common Classifications Carbohydrates Common Classifications Chemical Simple vs. Complex Glycemic Index Low vs. High Degree of Processing Refined vs. Unrefined

Carbohydrates Chemical Distinction Simple Carbs include 1- & 2-sugar molecules taste sweet (glucose, fructose, sucrose) rapidly absorbed Complex Carbs longer string of sugar molecules starch, fiber not sweet may or may not be rapidly absorbed

Carbohydrates Glycemic Index numeric measure of the effect that 50g of food sample has on blood glucose compared to standard high GI foods -> rapid rise and fall in blood glucose low GI foods -> more stable blood glucose glycemic load

Carbohydrates Degree of Processing Processing of foods affects carb content. Unrefined carbs Refined Carbs Milling & Peeling

Carbohydrates A Word on Fiber . . . . Not digestible by humans DRI: 25-38g Soluble vs. Insoluble Increase intake gradually Consume adequate fluid Don’t peel!

Carbohydrates - Fiber

Macronutrients – Protein The Basics Macronutrients – Protein Building blocks of our body Functions structure enzymes hormones immune function

Protein RDA for protein: 156 lb person: 56g 120 lb person: 44g American men consume about 95g of protein daily, and women consume closer to 65g.

Protein

Protein Amino Acids building blocks of protein neurotransmitter synthesis energy 20 common amino acids 9 -> essential 11 -> nonessential

Protein Quality Complete Proteins high biologic value all animal sources notable plant sources: soy, quinoa Incomplete Proteins plant sources

Complementary Proteins

Macronutrients - Fat Triglycerides Phospholipids Sterols Ex: fats and oils Phospholipids Ex: lecithin Sterols Ex: cholesterol

Fat Triglycerides 98% of fats in food major storage form of fat composed of glycerol backbone + 3 fatty acids

Fat Saturation refers to hydrogen atoms attached to carbon atoms in fatty acid chain saturated fat -> no double bonds between carbons

Fat Saturation unsaturated fats have at least one double bond between carbons

Fat

Fat Essential Fatty Acids cannot be synthesized by the body; must be consumed linoleic (omega 6) and alpha linolenic (omega 3) important constituents of cell membranes

Omega 3 Fatty Acids – EPA & DHA lower triglycerides may lower blood pressure decrease platelet aggregation anti-inflammatory – improve inflammatory conditions mood stabilization in bipolar disorder healthy skin normal growth

Fat Essential Fatty Acids

Fat Trans Fatty Acids produced through hydrogenation originally unsaturated fatty acids that are chemically altered to yield more saturated fatty acids

Cis and Trans Fatty Acids Compared

Fat

Fat Sterols one of the main classes of fat that includes: cholesterol bile acids sex hormones adrenocortical hormones vitamin D

Fat Cholesterol constituent of all cell membranes used to make bile acids, steroid hormones, vitamin D found in all foods of animal origin except egg whites most Americans eat about half as much cholesterol as the body makes each day

Title Slide

The Basics Micronutrients nutrients needed in small amounts do not provide energy but are needed for metabolism of energy essential

Micronutrients - Vitamins Functions bone health vision antioxidant blood clotting energy metabolism coenzymes cellular differentiation / DNA replication immune function reproduction

Micronutrients - Minerals Functions body structure fluid balance nerve impulse transmission muscle contraction enzyme activity antioxidant detoxification

Foods to Focus On The Basics NUTRIENT DENSE ! ! unrefined / unprocessed keep an eye on GI and blood sugar if it doesn’t grow, don’t eat it!

The Basics Foods to Avoid Refined / processed foods Trans fats / partially hydrogenated oils Limit saturated fat Charred meats

Quantity Size of stomach Portion sizes How to Eat Quantity Size of stomach Portion sizes

Quantity

How to Eat Some Suggestions Chew! Relax Frequency Timing of the last meal Don’t get hungry Observe yourself

Questions?