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

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

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

5. Recommended Distribution of Macronutrients

7. How much do we really need??

9. Sample Calculation-Daily Needs
For a 70 Kg person (x 2.2 = 154 lbs)
Calories :
70 Kg x Kcal/Kg = 1,750-2,100 Kcal
Protein :
70 Kg x gm/Kg = gm

10. Dietary Recommended Intakes (DRI)

11. 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

13. 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

14. How are Americans doing?

15. 2010 Dietary Guidelines Target Unhealthy Americans
March 2011, Volume 65, No.3 Food Technology Bob Swientek

16. What’s Enough & What’s Too Much?
Portion Distortion

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

20. Fruits you are eating wrong

22. Handout with Micronutrients

23. Fruit & Vegetable “Calculator”

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

25. How can we go about getting it right?

26. At the Grocery Store..

27. 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

30. Proposed Label Changes

32. 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)

33. Test Your Food Label Knowledge!

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

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

36. 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

37. Taste Something New?

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

39. Recommended Websites www.cdc.gov

40. Thank You!
Questions?

41. http://naturaldatabaseconsumer. therapeuticresearch. com/nd/Search