Eating for Longevity and Quality of Life › wp-content › uploads › 2019 › ... · Quality of...
Transcript of Eating for Longevity and Quality of Life › wp-content › uploads › 2019 › ... · Quality of...
Overview
General Nutrition
Macronutrients
Special Considerations for those with Gorlin Syndrome
Minimizing Side Effects of Treatments
Nutrients of Importance
Quality of Life
Macronutrients
Macronutrient Function Daily Amount
Carbohydrate Body’s primary energy source and
ensure cells of the body function
properly
45-65% of daily calories
Protein Contain amino acids that are
involved in tissue growth/repair,
provide structure to cells, and
constitute neurotransmitters in the
brain
10-35% of daily calories
Fat Provides structure to membranes
of the cells in the body, play a role
in reducing inflammation,
transport fat-soluble vitamins, and
provide long term energy
20-35% of daily calories
Tips for Every Day
Limit red meat to 2-3x per week
Go for leaner meats, such as chicken and turkey
Incorporate more plant-based proteins, such as beans, lentils, tofu, and tempeh
Incorporate healthy fats like olive oil, canola oil, nuts, seeds, avocado, fish
Limit unhealthy fats like fatty meats (salami, bologna, sausage, bacon), shortening/Crisco,
margarine, high-fat dairy
Eat a variety of fruits and vegetables (5-9 servings per day)
Reach for complex carbohydrates over simple carbohydrates
Complex carbohydrates are sources of carbohydrates that contain fiber; most notably fruits,
vegetables, and whole grains
Simple carbohydrates are sources of carbohydrates including white flour, juice, and candy that
your body absorbs rapidly
Special Considerations for those with
Gorlin Syndrome
Manifestations
Treatments
Side Effects
Mental/Physical Quality of Life
Nutrients of Importance
Minimizing Side Effects of Treatments
Preserve lean body mass
Focus on foods that you can tolerate
Include foods that contain nutrients of importance
Maximize the times that you are feeling well
Stay hydrated
Antioxidants
Scavenge reactive oxygen species (ROS) in the body
Antioxidant Food Sources
Vitamin A Sweet potato, carrots, broccoli, red
peppers, spinach
Vitamin C Peppers, oranges, brussels sprouts,
broccoli, strawberries, tomatoes
Vitamin E Nuts, seeds, and oils
Phytochemicals
Natural chemicals in plants that provide them with color, odor, and flavor
Stimulates the immune system, reduces inflammation, and reduces oxidative damage
Helps prevent DNA damage and helps with DNA repair
Phytochemical Food Sources
Carotenoids Sweet potatoes, leafy greens, carrots,
broccoli, and oranges (think red, orange,
and green produce)
Isoflavones Soybeans and soy products (tofu,
edamame, tempeh, soy milk)
Flavonoids Apples, citrus fruits, onions, soybeans
and soy products
Polyphenols Grapes, apples, citrus fruits, and whole
grains
Fiber
Helps to stabilize blood sugar by slowing down the
absorption of glucose in the body
Improves digestion
Feeds healthy bacteria in the gut
High-Fiber Foods: whole grains, fruits, vegetables,
beans, lentils, nuts and seeds
Probiotics
Bacteria that enhance the health of the gut
May improve mental health
Can replace the “good” bacteria in your gut after taking an anti-biotic
Food Sources: fermented foods (yogurt, tempeh, kimchi, sauerkraut, kefir)
Omega-3 Fatty Acids
Used as part of the structure of brains cells and controls many
brain processes
Can help reduce inflammation
May help alleviate symptoms of depression
Food Sources: Salmon, tuna, walnuts, flaxseed, chia seeds
Vitamin D- “Sunshine Vitamin”
Vitamin D is needed for bone growth, bone remodeling, and helps maintain
adequate calcium in the blood
Fat-soluble vitamin
Most people get their Vitamin D from sun exposure
15-30 minute exposure produces ~250-500 mcg Vitamin D
RDA is 15 mcg or 600 IU for adults
Food Sources: fatty fish (salmon, tuna, swordfish, sardines), shitake
mushrooms, fortified foods (milk, yogurt, cheese, breads, OJ)
Sunscreens reduce synthesis of Vitamin D
D3 supplement may be needed
Quality of Life
Find the foods that work for YOU
Manifestations and treatment plans are individualized, diet should be too
Balance is key
There are no “good” or “bad” foods
Focus on foods that provide the most nutrients, but also enjoy your favorite foods
too
Food should be nourishing the mind, body, and soul