1. Navigating Nutrition Julie Hansen, M.S., R.D., C.D.

2. Presentation  Why is nutrition important?  Navigating nutrients  Navigating dietary tools  Navigating your environment

3.  The medical system is almost exclusively designed to treat, not prevent, chronic diseases

4. Why is Nutrition Important? Diet Related Non-Diet Related Alcohol Related Deaths per 100,000

5. Nutrition Basics  Carbohydrate-45-65%: preferred energy source  Protein-10-35%: body maintenance and repair  Fats-20-35%: energy source  Vitamins/Minerals-cell metabolism and structure  Water-mineral of life

6. Carbohydrate Carbohydrate: Facts  It is high performance fuel.  It produces energy at the fastest rate.  Needed for RBC, Brain and nervous tissue  45-65% of calories  Sugar-<25% of calories  Digestion rate: 15 – 90 min  Provides 4 Calories/gram.

7. Carbohydrate Food Sources  Grains, Cereals, & Legumes: Pasta, bread, cold/hot cereal, rice, oats, kidney beans, etc.  Fruits & Vegetables  Starchy Vegetables: Corn, potato, peas, acorn squash, etc.

8. Where is the Fiber?  Total: 25-38 grams/day  Fruits 2-4 servings/day  Vegetables 3-4 servings/day  High fiber cereals- 5 grams/serving  Whole Wheat bread-2 grams/slice  Whole grains  Beans, legumes

9. Protein: Facts  Building blocks of protein- amino acids (10 essential, 10 non-essential)  10-35% of calories  1 st used for tissue repair & maintenance  Can provide energy-4 cal/gram  Complete protein vs. incomplete

10.  Complete Proteins come from animal sources such as: milk, yogurt, meats, eggs, and cheese.  Incomplete Proteins are plant sources of proteins such as: vegetables, legumes (dried beans), nuts, seeds, tofu, and grains. Protein Sources

11. Triglycerides “Fats”  Energy Yield: Fats provide 9 Calories/gram.  Fats are the only type of lipid that the body can convert to ATP or produce energy from.  Fats are the most Calorically Dense energy producing nutrient.

12. Fatty Acids 1. Saturated fat food sources are comprised of mostly saturated fatty acids (SFAs). Limit to 20 grams/day. 2. Monounsaturated fat food sources are comprised mostly of monounsaturated fatty acids (MUFAs). 3. Polyunsaturated fat food sources are comprised mostly of polyunsaturated fatty acids (PUFAs).

13. Fat Food Sources  Oils, butter, cream, lard, margarine, dressings, cream cheese, olives, nuts & seeds are all examples of foods high in dietary fat.  Try to chose healthy fats from plant sources.

14. The Vitamins  Some vitamins are essential. Without an intake of, nutritional deficiencies occur. Vitamins are organic compounds. They contain the element carbon. All vitamins are non- caloric.

15. Minerals  All minerals are non-caloric  All minerals are needed in tiny amounts for cellular metabolism and structure  The majority of minerals in the human body play a structural role.  Also as cofactors of enzymes in metabolism.

16. Water  Non-Energy Yield: Water provides 0 Calories/gram.  Functions: Water is the medium for metabolism & nutrient transport.  It is the mineral of life.  Without water intake, dysfunction to death will occur faster than the limitation of any other of the essential nutrients in human nutrition.

17. Water  Thirst mechanisms do not provide motivation to drink until an individual is 2% dehydrated.  At this point, the function of the cardiovascular system is decreased.  Thus, individuals need to learn to drink when they are not thirsty.  Recommended intake:  Men: 3.7 L/day (approx. 15 cups)  Women: 2.7 L/day (approx. 11 cups)

18. Navigating Nutrition Tools  Food labels  Mypyramid.com  Food records  Environment

21. Sample of a new label which will appear on the front of a food package

22. Navigating the Food label  Fiber  5 grams/serving/cereal  2 grams/serving/bread  Fat  Limit to 15-20 grams saturated fat/day  Sugar  10 teaspoons/day or 40 grams  Sodium  140 mg or less  Nutrient density  20% Vitamins or Minerals

23. Restaurant labeling

24. MyPyramid  www.mypyramid.com www.mypyramid.com  Meet nutrient needs-individualized  Avoid excess  Food groups: Grains, Dairy, Fruits, Vegetables, Meats, Oils, Discretionary Calories  Food tracker

25. Navigating Food records  Low tech-paper and pencil  High tech- phone apps, online programs (www.fitday.com)  Review  Look for patterns of eating  Look for portion control  Look for food choices

26. Navigating your environment Portions Satiety

29. Summary  Majority of calories should come from whole grains, fruits and vegetables  Moderate protein from lean sources  Consume “healthy liquid oils” vs. solid fats  Use food labels to make better food choices  Try MyPyramid to meet nutrient recommendations  Use your environment to improve your food choices  Use meal patterning and planning to improve food choices

30. Think long term when you think about your diet. Small investments in good nutrition will have a big payoff in the future.