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Nutrition

Jeremy Barnes, Ph.D.

Southeast Missouri State University

HL 111

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“Consider this. If I go on this diet and exercise program I might get so healthy you could lose me as a regular customer”

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Optimal Nutrition: Two Key Words

V_ _ _ _ _ _

&

M_ _ _ _ _ _ _ _ _

Clue?

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Optimal Nutrition: Two Key Words

VARIETY &

MODERATION

Variety and Moderation

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Serving Sizes

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Old Food Guide Pyramid

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MyPyramid

http://www.mypyramid.gov/

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2011 http://www.choosemyplate.gov/

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Dietary Guidelines (have evolved since being introduced in 1980)

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Dietary Guidelines 2005

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OLD Dietary Guidelines for Americans

• Aim for a healthy weight • Be physically active each day • Let the Pyramid guide your food choices • Choose a variety of grains daily, especially whole grains • Choose a variety of fruits and vegetables daily • Keep food safe to eat • Choose a diet that is low in saturated fat and cholesterol and

moderate in total fat • Choose beverages and foods to moderate your intake of

sugars • Choose and prepare foods with less salt • If you drink alcoholic beverages, do so in moderation

USDHHS & USDA, 2005

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Most Recent Guidelines 2010 http://health.gov/dietaryguidelines/2010.asp

New Guidelines Key Recommendations

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Balancing calories to manage weight

• Prevent and/or reduce overweight and obesity through improved eating and physical activity behaviors.

• Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from foods and beverages.

• Increase physical activity and reduce time spent in sedentary behaviors.

• Maintain appropriate calorie balance during each stage of life - childhood, adolescence, adulthood, pregnancy and breastfeeding, and older age.

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Balancing calories to manage weight

• 65% of US Adults are either overweight or obese

• Energy balance

– Caloric deficit = weight loss

– Caloric surplus = weight gain

– To lose one pound of body fat a caloric deficit of 3,500 Kcal is needed

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Caloric Content of Nutrients

• Fat - 9 kcal/gram

• Protein - 4 Kcal/gram

• Carbohydrate - 4 kcal/gram

• Alcohol - 7 Kcal/gram – is it really a nutrient?

“Maintain appropriate calorie balance……”

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“Increase physical activity and reduce time spent in sedentary

behaviors”

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Einstein E = MC2

Foods and food components to reduce

• Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults.

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Reduce daily sodium intake to less than 2,300 milligrams (mg)

• Salt is sodium chloride Na Cl

• Recommendation < 2,300 mg sodium per day (approximately 1 tsp of salt) but < 1,500 mg for many subsets of population

• Adult average 3,375 mg

Males 3,877 mg

Females 2,896 mg

• Main health concern is HTN

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Foods and food components to reduce

• Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.

• Consume less than 300 mg per day of dietary cholesterol.

• Keep trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats.

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Foods and food components to reduce ?

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Fat

• All fat contains 9 calories of energy/gram

– Can contribute to obesity and CVD

• Dietary fat is either saturated or unsaturated (monounsaturated or polyunsaturated)

• Saturated fat typically comes from animal sources and raises blood cholesterol

• Hydrogenated fat (trans fat) also raises blood cholesterol

• Dietary cholesterol also raises blood cholesterol

– Recommendation < 300 mg/day

• Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.

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“I’m on a fat-finding mission”

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Butter or Margarine?

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What is this?

Foods and food components to reduce

• Reduce the intake of calories from solid fats and added sugars.

• Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium.

• If alcohol is consumed, it should be consumed in moderation - up to one drink per day for women and two drinks per day for men - and only by adults of legal drinking age.

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Sugar Rush

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“If alcohol is consumed, it should be

consumed in moderation” • Alcohol contains 7 Kcal of

energy/gram

• Alcoholic beverages contain many “empty calories”

• Serving Sizes

– 12 fluid oz beer

– 5 fluid oz wine

– 1.5 fluid oz liquor • (80 proof)

• (40% alcohol by volume)

• Health Recommendation:

– Males < 2 drinks/day

– Females < 1 drink/day

Foods and nutrients to increase

• Increase vegetable and fruit intake.

• Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas.

• Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.

• Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.

• Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.

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“Increase vegetable and fruit

intake” • Good source of

complex carbohydrates, fiber, vitamins, and minerals

• 76.8% of adults report eating fewer than 5 servings of fruits and vegetables per day (BRFSS)

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“Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas”

Red Yellow/Orange White

Cherries

Craisins

Cranberries

Raspberries

Red Bell Peppers

Red Cabbage

Strawberries

Tomatoes

Watermelon

Butternut Squash

Canola Oil

Cantaloupe

Carrots

Grapefruit

Oranges

Peaches

Pineapples

Pumpkin

Sweet Potatoes

Tangerines

Yellow Bell Peppers

Apples

Bananas

Cauliflower

Onions

Pears

White Peaches

White Potatoes

“Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas”

Green Blue/Purple Brown

Asparagus

Broccoli

Brussels Sprouts

Collards

Green Bell Peppers

Green Olives

Guacamole

Kale

Mustard Greens

Romaine Lettuce

Spinach

Black Olives

Blackberries

Blueberries

Plums

Prunes

Purple Grapes

Raisins

Almonds

Walnuts

Peanuts

Pecans

Sunflower Seeds

Wheat Germ

Olive Oil

Color

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“Consume at least half of all grains as whole grains”

• Whole grains are a good source of complex carbohydrates, fiber, vitamins, and minerals

• Fiber protects against cardiovascular disease (CVD) and certain cancers

• The Academy of Nutrition and Dietetics (AND) [formerly the American Dietetic Association (ADA)]

– recommends a minimum of 20 - 35 g/day

– dependent on calorie intake e.g., a 2000 kcal diet should include 25g of fiber per day

• Adult average 15.6 g

– Males 17.8 g

– Females 13.6 g

• Why do Americans not meet the recommendation?

Whole Grains versus Refined Grains

Foods and nutrients to increase

• Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.

• Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.

• Use oils to replace solid fats where possible.

• Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.

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Building healthy eating Patterns

• Select an eating pattern that meets nutrient needs over time at an appropriate calorie level.

• Account for all foods and beverages consumed and assess how they fit within a total healthy eating pattern.

• Follow food safety recommendations when preparing and eating foods to reduce the risk of foodborne illnesses.

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The influence of advertising

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Food Label

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Milk (8 Fl. Oz)

Calories Fat (g) Fat Calories (%)

Whole 150 8 48

2% 120 5 38

1% 100 3 27

Skim 80 Trace 5

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Fast Food Information

• MacDonalds

– http://www.mcdonalds.com/usa/eat.html

• Wendy’s

– http://www.wendys.com/

• Burger King

– http://www.bk.com/

• Hardee’s

– http://www.hardees.com/

• Subway

– http://www.subway.com/subwayroot/index.aspx

The Problem with Fast food

The big problem with "fast" food is that it slows down when it hits your stomach. And it just parks there--and lets the fat have time to get off and apply for citizenship.

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2009 Position Statement on Nutrition and

Athletic Performance www.eatright.org

• Position of the Academy of Nutrition and Dietetics, Dietitians of

Canada, and the American College of Sports Medicine: Nutrition and Athletic performance

J Am Diet Assoc. 2009; 109:509-527

• POSITION STATEMENT INTRODUCTION

“It is the position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine that physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition. These organizations recommend appropriate selection of food and fluids, timing of intake, and supplement choices for optimal health and exercise performance.” (p. 509)

• KEY POINTS (13) “Athletes should be counseled regarding the appropriate use of ergogenic aids, which

should only be used after careful evaluation of the product for safety, efficacy, potency, and legality.” (p. 510)

“Nitrogen balance studies suggest that dietary protein intake necessary to support nitrogen balance in endurance athletes ranges from 1.2 to 1.4 g/kg/wt/day. Recommended protein intakes for strength-trained athletes range from approximately 1.2 to 1.7 g/kg/wt/day. (p. 515) These recommended protein intakes can generally be met through diet alone, without the use of protein or amino acid supplements. Energy intake sufficient to maintain body weight is necessary for optimal protein use and performance.” (p. 510)

Remember that the Recommended Dietary Allowance (RDA) for protein is 0.8 g per kg of body weight per day. (1 kg = 2.2 lbs)(28 g = 1 oz)

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• The following slides are background information which will not be on the quizzes or exams

• However I would suggest you look through them

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Adults 20-74 Males Females

Total Energy (kcal) 2,618 1,877

Total Fat (g) 79 91 67

Fat % of calories 32.7 32.7 32.6

Saturated Fat (SFA)(g) 27 31 23

SFA % of calories 11.2 11.2 11.1

Cholesterol (mg) 265 307 225

Fiber (g) 15.6 17.8 13.6

Calcium (mg) 864 966 765

Sodium (mg) 3,375 3,877 2,896

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What factors influence our eating behaviors?

• Appetite

• Personal preferences

• Habit

• Ethnic background

• Social interactions

• Availability

• Emotional comfort

• Cost

• Weight

• Health

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Nutrients (6)

1. Water – 8 glasses a day (8 ounces) – 50-60% of body is water

2. Protein – Major component of every cell

• Muscle • Skin

– Role in developing/repairing bone – Key element in antibodies – Amino acids (AAs)(20)

• 9 essential e.g histidine, isoleucine, leucine, lysine etc – The body cannot synthesize these

– Complete Proteins – contain all 9 essential AAs – Incomplete Proteins – do not contain all 9 essential AAs

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Nutrients

3. Carbohydrates – Major source of fuel – they provide energy! – Simple sugars

• Glucose (monosaccharide) • Fructose (monosaccharide) • Sucrose (disaccharide)

– Complex carbohydrates • Starches • Stored in the body as glycogen • Fiber

– “Bulk” or “roughage” – Indigestible portion of plants – Soluble and Insoluble – Offers many health benefits – Most American eat far less than recommended – Average is about 12 grams and 25 grams or greater are recommended

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Nutrients

4. Fats – Functions include:

• Maintain healthy skin • Insulate body organs • Maintain body temperature • Promote healthy cell function • Carry fat-soluble vitamins A, D, E, and K • Are a concentrated form of energy • 95% stored as triglycerides (TG) in the body

– Fats are either: • Saturated fat • Unsaturated fat

– Polyunsaturated – Monounsaturated

– Trans-fatty acids (process of hydrogenation)

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Nutrients

5. Vitamins

– Potent, essential, organic compounds

– Water soluble – dissolve in water

– Fat soluble – absorbed through intestinal tract with fat

– People in the U.S. are rarely deficient

– Hypervitaminosis may be a problem

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Nutrients

6. Minerals

– Inorganic, indestructible elements that aid the body

– Macrominerals are needed in large amounts

– Trace minerals are needed in small amounts

– A mineral that receives a lot of attention because of health concerns associated with excess is sodium (Na)

– Two minerals that receives a lot of attention because of health concerns associated with deficiency are calcium (Ca) & iron (Fe)

Water is critical!

• Water is essential!

• makes up 50%-60% of our bodies

• Helps

– regulate our body temperature

– transport nutrients

– carrying away waste

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2000 (OLD) Position Statement on Nutrition and Athletic Performance

http://www.eatright.org/ http://www.acsm.org/

http://www.dieticians.ca/

• Position of the American Dietetic Association, Dietitians of Canada, and the American College

of Sports Medicine: Nutrition and athletic performance J Am Diet Assoc. 2000; 100:1543-1556

• POSITION STATEMENT INTRODUCTION

“It is the position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine that physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition. These organizations recommend appropriate selection of food and fluids, timing of intake, and supplement choices for optimal health and exercise performance.”

(p. 2130)

• KEY POINTS (13) “Protein requirements are slightly increased in highly active people. Protein recommendations for

endurance athletes are 1.2 to 1.4 g/kg body weight per day, whereas those for resistance and strength-trained athletes may be as high as 1.6 to 1.7 g/kg weight per day. These recommended protein intakes can generally be met through diet alone, without the use of protein or amino acid supplements, if energy intake is adequate to maintain body weight.” (p. 2131)

“Athletes should be counseled regarding the use of ergogenic aids, which should be used with caution and only after careful evaluation of the product for safety, efficacy, potency, and legality.” (p. 2131)

Remember that the Recommended Dietary Allowance (RDA) for protein is 0.8 g per kg of body weight per day. (1 kg = 2.2 lbs)(28 g = 1 oz)

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Among all 8- to 18-year-olds, amount of time spent with each medium in a typical day:

Children’s Media Use, By Platform

4:29

2:31

1:29

0:38 0:25

TV content Music/audio Computers Print Movies

1:13

Video games

HOURS 10:45

Total media exposure

Note: Children may be engaged in more than one of these activities at the same time. Source: Kaiser Family Foundation, Generation M2: Media in the Lives of 8- to 18-Year-Olds, 2010.

Distribution of Types of Food in TV Advertising Targeted to Children or Teens, 2005

34%

10%

28%

Candy and snacks

Fast food

Among all food ads targeted to children or teens, percent that are for:

4% 4%

9%

7%

Sugared cereal

Sodas & soft drinks

Dine-in restaurants

Prepared foods

Dairy

Breads and pastries 2% Fruit juices 1%

SOURCE: Kaiser Family Foundation, Food for Thought: Television Food Advertising to Children in the United States, March 2007.

All the following slides are from the 2010 Dietary Guidelines

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p.73

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ACSM GUIDELINES

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Complementary Proteins

Reading a Food Label

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