Post on 01-Jan-2016
NUTRITION THE NATURAL MEDICINEA COMPLEMENTARY AND ALTERNATIVE MEDICINE APPROACH
Lola Lurch, BSHW
COURSE OUTCOMES
By the end of this course, you will be able to:
Categorize all foods into one of the five food groups on the “Choosemyplate” model.
Identify the nutrients derived from each of the five food groups.
Understand the health benefits from each of the five food groups.
Know how to read a Nutrition Facts label
Understand how nutrition can be a treatment modality.
Be able to create a personal nutrition profile and dietary plan.
BENEFITS OF DIET AND NUTRITION
Diet and nutrition play an integral role in health and wellness.
A wholesome diet is a cornerstone to good health Nourishes the body Energizes the body and stimulates the mind Aides in healing Contributes to disease prevention Maintain healthy body weight
Nutrition measures the contents of food and food supplements
Carbohydrates Proteins Fats Vitamins and Minerals Water
CARBOHYDRATES/NUTRIENTS/HEALTH BENEFITS
There are three main types of carbohydrates. Sugar (fructose, sucrose and lactose) Starch (complex carbs) Fiber (Complex carbs
Carbohydrates provide: Energy Protection against disease Weight control
Sources of Carbohydrates Fruits & Vegetables Milk Nuts Grains Seeds Legumes
Simple sugars/bad carbs
Complex carbs/good carbs
FATS/NUTRIENTS/HEALTH BENEFITS Fats are in two basic types
Solid (solid at room temperature)o Butter & stick margarine o Chicken fat & beef fato Pork fat (lard)o Partially hydrogenated oil
Liquid (liquid at room temperature)o Vegetable oilso Seed oilso Nut oils
MUFAs and PUFAs Source of Vitamin E Omega fatty acids
Health benefits Support Central Nervous System Essential to brain function Reduce the risks for heart disease, diabetes, some cancers,
dementia
UNHEALTHY FATS
MY PLATE FIVE FOOD GROUPS
The building blocks to a health diet are illustrated in five good groups:
Fruits
Vegetables
Grains
Protein Foods
Dairy
Other Considerations
Oils
Empty Calories
FRUITS/NUTRIENTS/HEALTH BENEFITS
• Fruits may be eaten raw or cooked: Fresh Canned Dried Whole, cut-up, or pureed
Nutrients: Potassium Dietary fiber Vitamin C Folate (folic acid)
Health Benefits: Reduce the risks for heart disease May reduce risks for certain cancers May lower blood pressure Reduce risks of developing kidney stones
VEGETABLES/NUTRIENTS/HEALTH BENEFITS
Vegetables are divided into five sub-groups. Dark-green vegetables Starchy vegetables Red and orange vegetables Beans & peas Other vegetables
Vegetables are an important source of: Potassium Dietary fiber Folate (folic acid) Vitamin A & Vitamin C
Health benefits of vegetables Reduce the risks for heart disease May reduce risks for certain cancers May lower blood pressure Help reduce bone loss Reduce risks of developing kidney stones
PROTEINS/NUTRIENTS/HEALTH BENEFITS
Nutrients found in protein foods: B Vitamins Iron EPA and DHA (omega 3 fatty acids) Magnesium Zinc
Proteins are building blocks for: Muscle, Bone, Cartilage, Skin & Blood Hormones, Enzymes, & Vitamins
Sources of protein: Meats, poultry, & seafood Dairy Eggs Nuts & seeds Legumes
GRAINS/NUTRIENTS/HEALTH BENEFITS Grains are divided into two sub-groups:
Whole grains Refined grains
Grains categories include: Wheat & Oats Rice & Barley Cornmeal
• Nutrient: B vitamins (thiamin, riboflavin, niacin, and folate) Minerals (iron, magnesium, and selenium) Fiber
• Health Benefits: Weight management May reduce constipation Reduced risk of heart disease
Whole Food Processed Food
Brown rice White rice
Rolled oats Energy bar
Orange Orange drink
Peanuts Jiffy peanut butter
Sweet potato Sweet potato fries
Chicken breast Chicken fingers
Whole Foods vs. Refined Foods
DAIRY/NUTRIENTS/HEALTH BENEFITS
Dairy group contains: All liquid milk products Some food made from milk Calcium fortified soy beverage
Nutrients: Calcium Potassium Fortified Vitamin D
Health Benefits: Building bones and teeth Maintaining bone mass Reduce the risk of osteoporosis Lower blood pressure in adults Reduce risks for heart disease Reduce risks for type 2 diabetes
DAILY RECOMMENDATIONS FROM EACH FOOD GROUP
The amount of food you need to eat from each group depends on:
Age
Sex
Level of Physical Activity
EXAMPLE OF DAILY REQUIREMENTS
Nutrients
Age Group andRDAs/DRIs
Infant (7—month-old)
Children (5-year-old male)
Adolescent (15-year old male)
Adult (32-year-olds female)
Elder (62 year-old male)
Calories 676 1,742 3,152 2,312 2,637
Carbohydrates
95 g/d 130 g/d 130 g/d 130 g/d 130 g/d
Protein
11 g/d 19 g/d 52 g/d 46 g/d 56 g/d
Total Fat
30 g/d 25-35 *AMDR 25-35 *AMDR
20-35 *AMDR
20-35 *AMDR
Iron 11 mg/d 10 mg/d 11 mg/d 18 mg/d 8 mg/d
Calcium 260 mg/d 1,000 mg/d 1,300 mg/d 1,000 mg/d 1,000 mg/d
Vitamin D 400 IU/d 600 IU/d 600 IU/d 600 IU/d 600 IU/d
Folic Acid 80 mcg/d 200 mcg/d 400 mcg/d 400 mcg/d 400 mcg/d
EXAMPLE OF NUTRITION THERAPY
Wound healing therapy
Food Group Number of servings What counts as 1 serving
Grains, using whole grain sources as much as possible
51 slice bread; 1/2 cup cooked cereal; 1 cup ready-to-eat cereal; 1/2 cup cooked rice or pasta
Vegetables 21 cup raw or cooked vegetable or 100% vegetable juice; 2 cups raw leafy green vegetables
Fruits 21/2 cup canned fruit or 1/4 cup dried fruit
Milk 31 cup milk or yogurt; 1 1/2 ounces natural cheese; 2 ounces processed cheese (dairy or soy)
Meats and beans 5
1 ounce meat, fish, or poultry; 1/4 cup cooked beans; 1 egg; 1 tablespoon peanut butter; 1/2 ounce nuts or seeds; 1.5-2 ounces firm tofu
Oils, fats, and sugarGood source of calories, but these may be limited by prescribed diets
Vegetable oils (canola, olive oil), sauces, salad dressings, sugar, syrup, butter, margarine, jelly, jam, candy
NUTRITION FACTS LABELS
SUMMARY
Making healthier food choices is the first step to fighting disease and obesity.
Recommendations for caloric intake are based on gender, height, weight, life stage, and physical activity level.
Adapt the “Choosemyplate model” to create a healthy meal plan.
Master the art of smart shopping (e.g. read labels and analyze nutrition content of food product).
Adhere to portion size
Include foods from all five food groups, including fats and carbohydrates; they are essential to proper body function.
Food is therapeutic and the best natural medicine.
The key to a healthy diet is balance; and making it personal.
REFERENCESChoosemyplate.gov. (2011) Welcome to the five food groups. Retrieved from
http://www.choosemyplate.gov/food-groups/
Choosemyplate.gov. (n. d.). Nutrition facts label. Retrieved from
http://www.choosemyplate.gov/downloads/NutritionFactsLabel.pdf
Cleveland Clinic. (2013. Nutrition guidelines to improve wound healing. Retrieved
from http://my.clevelandclinic.org/health/healthy_living/hic_
What_We_Eat_Affects_How_We_Feel/hic_Keeping_
Your_Digestive_Tract_Healthy/hic_Nutrition_Guidelines_to_Improve_Wound_
Healing Food and Drug Administration. (2004). How to understand and use nutrition facts
Label. Retrieved from http://www.fda.gov/Food/IngredientsPackaging
Labeling/LabelingNutrition/ucm274593.htm
REFERENCES….CONTINUED
Mayo Clinic. (2014). Nutrition and healthy eating. Retrieved from
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/
in-depth/carbohydrates/art-20045705?pg=2
Micozzi, M. S. (2011). Fundamentals of complementary and alternative medicine.
St. Louis, Missouri: Saunders Elsevier
ADDITIONAL RESOURCES
Centers for Disease Control and PreventionNutrition and Physical Activitywww.cdc.gov/nccdphp/dnpa
Dietary Approaches to Stop Hypertension (DASH)www.nhlbi.nih.gov/health/public/heart/hbp/dash
U.S. Department of AgricultureNutrition Informationwww.nutrition.gov