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

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

3. 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

5. Nutrition Policy – Past & Present

6. Nutrition Policy – Past & Present

7. Nutrition Policy – Past & Present

8. 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.

9. Macronutrients Carbohydrates Proteins Fats
The Basics
Macronutrients
Carbohydrates
Proteins
Fats

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

11. Carbohydrates

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

13. 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

14. 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

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

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

17. Carbohydrates - Fiber

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

19. 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.

20. Protein

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

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

23. Complementary Proteins

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

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

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

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

28. Fat

29. 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

30. 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

31. Fat
Essential Fatty Acids

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

33. Cis and Trans Fatty Acids Compared

34. Fat

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

36. 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

37. Title Slide

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

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

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

41. 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!

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

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

44. Quantity

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

47. Questions?