Current Topics in Nutrition Eat for the Health of It PSRC June 12, 2015 Salome P. Rao, Ph.D.

Nutrition 101 MACRO-nutrients Carbohydrates Protein Fats Vitamins MICRO-nutrients Vitamins Minerals

Micronutrients Vitamins: Minerals Trace Minerals Fat soluble: A, D, E, K Water soluble: B, C Minerals Trace Minerals

Recommended Distribution of Macronutrients

How much do we really need??

Sample Calculation-Daily Needs For a 70 Kg person (x 2.2 = 154 lbs) Calories : 70 Kg x 25-30 Kcal/Kg = 1,750-2,100 Kcal Protein : 70 Kg x 0.8-1.2 gm/Kg = 56-84 gm

Dietary Recommended Intakes (DRI) http://fnic.nal.usda.gov/fnic/interactiveDRI/

Daily Needs based on 2,000 Kcal/Day Food Component Daily Value Total Fat 65 grams (g) Saturated Fat 20 g Cholesterol 300 milligrams (mg) Sodium 2,400 mg Potassium 3,500 mg Total Carbohydrate 300 g Dietary Fiber 25 g Protein 50 g Vitamin A 5,000 International Units (IU) Vitamin C 60 mg Calcium 1,000 mg Iron 18 mg Vitamin D 400 IU

Dietary Guidelines for Americans 2010 Key Concepts and Recommendations Maintain calorie balance over time to achieve and sustain a healthy weight. To achieve this goal, many Americans must decrease the calories they consume and increase physical activity. Focus on consuming more nutrient-dense foods (vegetables, cooked dry beans and peas, fruits, whole grains, nuts, and seeds) Increase the intake of seafood (2 servings/wk) and fat-free and low-fat milk and milk products Consume only moderate amounts of lean meats, poultry, and eggs Significantly reduce intake of foods containing solid fats and added sugars (SoFAS) Limit saturated fat to 10% of calories - gradually to 7% Limit cholesterol to 300 mg – gradually to 200 mg Avoid synthetic trans-fats (i.e. hydrogenated oils) Reduce sodium intake and lower intake of refined grains, especially refined grains that are coupled with added sugar, solid fat, and sodium Reduce sodium now to <2,300 mg/day and gradually reduce sodium to 1,500 mg/day

How are Americans doing?

2010 Dietary Guidelines Target Unhealthy Americans March 2011, Volume 65, No.3 Food Technology Bob Swientek

What’s Enough & What’s Too Much? Portion Distortion http://www.choosemyplate.gov/supertracker-tools/portion-distortion.html

Split in 2-4 teams and write down differentt fruit/veg of color: red, yellow/orange, purple F+V Game --

Fruits you are eating wrong https://www.youtube.com/watch?v=l_wDZnypJTA

Handout with Micronutrients

Fruit & Vegetable “Calculator” http://www.cdc.gov/nutrition/everyone/fruitsvegetables/

Fruits and Vegetables Even more Benefits: Phytochemicals Antioxidants Anti-inflammatory Immunity Fiber Taste ! Appearance/Colors!

How can we go about getting it right?

At the Grocery Store..

Start at the Perimeter… Cereal: good source of whole grains Canned foods: low-sodium beans, seafood, fruit (in own juices), tomato, low-sugar marinara/pasta sauce. Nuts & Seeds: Are a healthy snack, they contain good fats, but watch your serving size, they are high in calories. Grains: brown rice, wild rice, barley, bulgur, farro, quinoa, kasha, whole wheat pasta. Try something new. Beans: dried – a whole variety available, a great source of protein and very cost effective. Oils: avocado, canola, grape seed, olive, peanut, walnut. Vinegar: apple cider, balsamic, distilled white, rice. Drinks: coffee, tea, 100% fruit juice Soups: low-sodium broths/stocks, low-sodium soups Freezer: fruits and vegetables

Proposed Label Changes

Source of sugars (i.e. added sugar) Proposed New “Nutrition Facts” Panel Changes in label format & font size No fat calories Source of sugars (i.e. added sugar)

Test Your Food Label Knowledge! http://hes.ucfsd.org/gclaypo/nutri/foodlabels/label01.html

What about Supplements? Do you need them? Discuss Protein poders, and vitamins / minerals we may lack in: Vit D

Food First but Possibly.. Calcium/Vitamin D Vitamin B-12/Folate Iron Magnesium Zinc [Protein & Fiber]

Calcium; DRI 1,200 mg (>50 yrs) Food Sources Supplements Dairy Tofu Canned salmon, sardines Collard, Kale, Turnip Greens Fortified OJ & Cereals Note: in leafy greens Calcium is bound to oxalates –less readily absorbed Calcium Citrate : Easier for the body to absorb Calcium Carbonate: Better absorbed with acid foods or with a meal Note Upper Level: 2,000 mg

Taste Something New? https://www.youtube.com/watch?v=uWgqfYdQ0GI

https://youtu.be/ry1E1uzPSU0 Eating Breakfast https://youtu.be/ry1E1uzPSU0 

Recommended Websites www.cdc.gov http://www.cdc.gov/nutrition/everyone/index.html www.usda.gov https://www.supertracker.usda.gov/ http://ods.od.nih.gov/factsheets/list-all/ http://www.eatright.org/ http://www.epicurious.com/ www.foodnetwork.com http://food52.com/recipes http://greatist.com/healthy-recipes?page=2

Thank You! Questions? salomeprao@gmail.com

http://naturaldatabaseconsumer. therapeuticresearch. com/nd/Search http://naturaldatabaseconsumer.therapeuticresearch.com/nd/Search.aspx?cs=NONMP&s=NDC&pt=1&spt=2&sh=#productbrowse https://www.nutritioncaremanual.org/client_ed.cfm?ncm_client_ed_id=194 https://www.consumerlab.com/member_login.asp