Why Food Choices Matter

Alexandra Lacey MPH RDN LDHealth Promotion Dietitian alexandramlaceycivmailmil

Health Promotion Team48th Aerospace Medicine Squadron RAF Lakenheath UK DSN 314-226-2831Commercial +44 (0) 1638 52 2831

Health Triad

3

1 The learner will be able to state definitions for macronutrients and micronutrients and how they relate to dietary intake

2 The learner will be able to translate one micronutrient need concept into a school health education campaign

3 The learner will be able to state risks associated with supplement use and where to find information on supplement safety

Objectives

4

Macronutrients ndash are the basis of any diet

1 The three macronutrients or food groups are

Carbohydrates ndash fruits vegetables grains (whole grains vs refined grains)

Protein - meat poultry seafood eggs soy products nutsseeds beans

Fat ndash Butter shortening cooking oils animals meats (lard) nuts fish salad dressings

Macronutrients

WHAT IS A CALORIE

Obesity Map ndash Adults - 2017

6httpswwwcdcgovobesitydataprevalence-mapshtml

ObesityOverweight ndash Age gt 20

7

ObesityOverweight ndash Age gt 20

8

ObesityOverweight - Age 2-19

9

ObesityOverweight - Age 2-19

10

11

LIQUID CALORIES

12

Choose Nutrient Dense Foods

Foods that contain a large quantity of nutrients compared to the number of calories

13

VS

Nutrient Dense Foods

bull Fresh fruits and vegetables - with rich color

bull Baking seaming and sauteacuteing are best for nutrients

bull Whole grains

bull Dairy products without added sugar

bull US DHHSNIHNCI httpswwwcancergovpublicationsdictionariescancer-termsdefnutrient-dense-food

14

Micronutrients = vitamins and minerals Micronutrients get things done in the body

They include1 Iron = healthy blood2 Calcium = strong bones and muscle3 Vitamin D = allows calcium to be absorbed4 Vitamin A = eyesight5 Niacin = digestive system skin and nerves6 Riboflavin = energy production healthy skin and hair

Source National Institute of Health website httpsodsodnihgovfactsheetslist-all

Micronutrients

Calcium makes bones amp muscles strong

Health Promotion Nutrition Tips - Calcium

Health Promotion Team 48 AMDSSGPZ

226-8777 Find us on Facebook at

httpsmfacebookcomRAFHealthPromotion

Low dietary intake = weak muscles amp bones

Weak muscles amp bones = sports injuries and pain

3

1 The learner will be able to state definitions for macronutrients and micronutrients and how they relate to dietary intake

2 The learner will be able to translate one micronutrient need concept into a school health education campaign

3 The learner will be able to state risks associated with supplement use and where to find information on supplement safety

Objectives

4

Macronutrients ndash are the basis of any diet

1 The three macronutrients or food groups are

Carbohydrates ndash fruits vegetables grains (whole grains vs refined grains)

Protein - meat poultry seafood eggs soy products nutsseeds beans

Fat ndash Butter shortening cooking oils animals meats (lard) nuts fish salad dressings

Macronutrients

WHAT IS A CALORIE

Obesity Map ndash Adults - 2017

6httpswwwcdcgovobesitydataprevalence-mapshtml

ObesityOverweight ndash Age gt 20

7

ObesityOverweight ndash Age gt 20

8

ObesityOverweight - Age 2-19

9

ObesityOverweight - Age 2-19

10

11

LIQUID CALORIES

12

Choose Nutrient Dense Foods

Foods that contain a large quantity of nutrients compared to the number of calories

13

VS

Nutrient Dense Foods

bull Fresh fruits and vegetables - with rich color

bull Baking seaming and sauteacuteing are best for nutrients

bull Whole grains

bull Dairy products without added sugar

bull US DHHSNIHNCI httpswwwcancergovpublicationsdictionariescancer-termsdefnutrient-dense-food

14

Micronutrients = vitamins and minerals Micronutrients get things done in the body

They include1 Iron = healthy blood2 Calcium = strong bones and muscle3 Vitamin D = allows calcium to be absorbed4 Vitamin A = eyesight5 Niacin = digestive system skin and nerves6 Riboflavin = energy production healthy skin and hair

Source National Institute of Health website httpsodsodnihgovfactsheetslist-all

Micronutrients

Calcium makes bones amp muscles strong

Health Promotion Nutrition Tips - Calcium

Health Promotion Team 48 AMDSSGPZ

226-8777 Find us on Facebook at

httpsmfacebookcomRAFHealthPromotion

Low dietary intake = weak muscles amp bones

Weak muscles amp bones = sports injuries and pain

4

Macronutrients ndash are the basis of any diet

1 The three macronutrients or food groups are

Carbohydrates ndash fruits vegetables grains (whole grains vs refined grains)

Protein - meat poultry seafood eggs soy products nutsseeds beans

Fat ndash Butter shortening cooking oils animals meats (lard) nuts fish salad dressings

Macronutrients

WHAT IS A CALORIE

Obesity Map ndash Adults - 2017

6httpswwwcdcgovobesitydataprevalence-mapshtml

ObesityOverweight ndash Age gt 20

7

ObesityOverweight ndash Age gt 20

8

ObesityOverweight - Age 2-19

9

ObesityOverweight - Age 2-19

10

11

LIQUID CALORIES

12

Choose Nutrient Dense Foods

Foods that contain a large quantity of nutrients compared to the number of calories

13

VS

Nutrient Dense Foods

bull Fresh fruits and vegetables - with rich color

bull Baking seaming and sauteacuteing are best for nutrients

bull Whole grains

bull Dairy products without added sugar

bull US DHHSNIHNCI httpswwwcancergovpublicationsdictionariescancer-termsdefnutrient-dense-food

14

Micronutrients = vitamins and minerals Micronutrients get things done in the body

They include1 Iron = healthy blood2 Calcium = strong bones and muscle3 Vitamin D = allows calcium to be absorbed4 Vitamin A = eyesight5 Niacin = digestive system skin and nerves6 Riboflavin = energy production healthy skin and hair

Source National Institute of Health website httpsodsodnihgovfactsheetslist-all

Micronutrients

Calcium makes bones amp muscles strong

Health Promotion Nutrition Tips - Calcium

Health Promotion Team 48 AMDSSGPZ

226-8777 Find us on Facebook at

httpsmfacebookcomRAFHealthPromotion

Low dietary intake = weak muscles amp bones

Weak muscles amp bones = sports injuries and pain

WHAT IS A CALORIE

Obesity Map ndash Adults - 2017

6httpswwwcdcgovobesitydataprevalence-mapshtml

ObesityOverweight ndash Age gt 20

7

ObesityOverweight ndash Age gt 20

8

ObesityOverweight - Age 2-19

9

ObesityOverweight - Age 2-19

10

11

LIQUID CALORIES

12

Choose Nutrient Dense Foods

Foods that contain a large quantity of nutrients compared to the number of calories

13

VS

Nutrient Dense Foods

bull Fresh fruits and vegetables - with rich color

bull Baking seaming and sauteacuteing are best for nutrients

bull Whole grains

bull Dairy products without added sugar

bull US DHHSNIHNCI httpswwwcancergovpublicationsdictionariescancer-termsdefnutrient-dense-food

14

Micronutrients = vitamins and minerals Micronutrients get things done in the body

They include1 Iron = healthy blood2 Calcium = strong bones and muscle3 Vitamin D = allows calcium to be absorbed4 Vitamin A = eyesight5 Niacin = digestive system skin and nerves6 Riboflavin = energy production healthy skin and hair

Source National Institute of Health website httpsodsodnihgovfactsheetslist-all

Micronutrients

Calcium makes bones amp muscles strong

Health Promotion Nutrition Tips - Calcium

Health Promotion Team 48 AMDSSGPZ

226-8777 Find us on Facebook at

httpsmfacebookcomRAFHealthPromotion

Low dietary intake = weak muscles amp bones

Weak muscles amp bones = sports injuries and pain

Obesity Map ndash Adults - 2017

6httpswwwcdcgovobesitydataprevalence-mapshtml

ObesityOverweight ndash Age gt 20

7

ObesityOverweight ndash Age gt 20

8

ObesityOverweight - Age 2-19

9

ObesityOverweight - Age 2-19

10

11

LIQUID CALORIES

12

Choose Nutrient Dense Foods

Foods that contain a large quantity of nutrients compared to the number of calories

13

VS

Nutrient Dense Foods

bull Fresh fruits and vegetables - with rich color

bull Baking seaming and sauteacuteing are best for nutrients

bull Whole grains

bull Dairy products without added sugar

bull US DHHSNIHNCI httpswwwcancergovpublicationsdictionariescancer-termsdefnutrient-dense-food

14

Micronutrients = vitamins and minerals Micronutrients get things done in the body

They include1 Iron = healthy blood2 Calcium = strong bones and muscle3 Vitamin D = allows calcium to be absorbed4 Vitamin A = eyesight5 Niacin = digestive system skin and nerves6 Riboflavin = energy production healthy skin and hair

Source National Institute of Health website httpsodsodnihgovfactsheetslist-all

Micronutrients

Calcium makes bones amp muscles strong

Health Promotion Nutrition Tips - Calcium

Health Promotion Team 48 AMDSSGPZ

226-8777 Find us on Facebook at

httpsmfacebookcomRAFHealthPromotion

Low dietary intake = weak muscles amp bones

Weak muscles amp bones = sports injuries and pain

ObesityOverweight ndash Age gt 20

7

ObesityOverweight ndash Age gt 20

8

ObesityOverweight - Age 2-19

9

ObesityOverweight - Age 2-19

10

11

LIQUID CALORIES

12

Choose Nutrient Dense Foods

Foods that contain a large quantity of nutrients compared to the number of calories

13

VS

Nutrient Dense Foods

bull Fresh fruits and vegetables - with rich color

bull Baking seaming and sauteacuteing are best for nutrients

bull Whole grains

bull Dairy products without added sugar

bull US DHHSNIHNCI httpswwwcancergovpublicationsdictionariescancer-termsdefnutrient-dense-food

14

Micronutrients = vitamins and minerals Micronutrients get things done in the body

They include1 Iron = healthy blood2 Calcium = strong bones and muscle3 Vitamin D = allows calcium to be absorbed4 Vitamin A = eyesight5 Niacin = digestive system skin and nerves6 Riboflavin = energy production healthy skin and hair

Source National Institute of Health website httpsodsodnihgovfactsheetslist-all

Micronutrients

Calcium makes bones amp muscles strong

Health Promotion Nutrition Tips - Calcium

Health Promotion Team 48 AMDSSGPZ

226-8777 Find us on Facebook at

httpsmfacebookcomRAFHealthPromotion

Low dietary intake = weak muscles amp bones

Weak muscles amp bones = sports injuries and pain

ObesityOverweight ndash Age gt 20

8

ObesityOverweight - Age 2-19

9

ObesityOverweight - Age 2-19

10

11

LIQUID CALORIES

12

Choose Nutrient Dense Foods

Foods that contain a large quantity of nutrients compared to the number of calories

13

VS

Nutrient Dense Foods

bull Fresh fruits and vegetables - with rich color

bull Baking seaming and sauteacuteing are best for nutrients

bull Whole grains

bull Dairy products without added sugar

bull US DHHSNIHNCI httpswwwcancergovpublicationsdictionariescancer-termsdefnutrient-dense-food

14

Micronutrients = vitamins and minerals Micronutrients get things done in the body

They include1 Iron = healthy blood2 Calcium = strong bones and muscle3 Vitamin D = allows calcium to be absorbed4 Vitamin A = eyesight5 Niacin = digestive system skin and nerves6 Riboflavin = energy production healthy skin and hair

Source National Institute of Health website httpsodsodnihgovfactsheetslist-all

Micronutrients

Calcium makes bones amp muscles strong

Health Promotion Nutrition Tips - Calcium

Health Promotion Team 48 AMDSSGPZ

226-8777 Find us on Facebook at

httpsmfacebookcomRAFHealthPromotion

Low dietary intake = weak muscles amp bones

Weak muscles amp bones = sports injuries and pain

ObesityOverweight - Age 2-19

9

ObesityOverweight - Age 2-19

10

11

LIQUID CALORIES

12

Choose Nutrient Dense Foods

Foods that contain a large quantity of nutrients compared to the number of calories

13

VS

Nutrient Dense Foods

bull Fresh fruits and vegetables - with rich color

bull Baking seaming and sauteacuteing are best for nutrients

bull Whole grains

bull Dairy products without added sugar

bull US DHHSNIHNCI httpswwwcancergovpublicationsdictionariescancer-termsdefnutrient-dense-food

14

Micronutrients = vitamins and minerals Micronutrients get things done in the body

They include1 Iron = healthy blood2 Calcium = strong bones and muscle3 Vitamin D = allows calcium to be absorbed4 Vitamin A = eyesight5 Niacin = digestive system skin and nerves6 Riboflavin = energy production healthy skin and hair

Source National Institute of Health website httpsodsodnihgovfactsheetslist-all

Micronutrients

Calcium makes bones amp muscles strong

Health Promotion Nutrition Tips - Calcium

Health Promotion Team 48 AMDSSGPZ

226-8777 Find us on Facebook at

httpsmfacebookcomRAFHealthPromotion

Low dietary intake = weak muscles amp bones

Weak muscles amp bones = sports injuries and pain

ObesityOverweight - Age 2-19

10

11

LIQUID CALORIES

12

Choose Nutrient Dense Foods

Foods that contain a large quantity of nutrients compared to the number of calories

13

VS

Nutrient Dense Foods

bull Fresh fruits and vegetables - with rich color

bull Baking seaming and sauteacuteing are best for nutrients

bull Whole grains

bull Dairy products without added sugar

bull US DHHSNIHNCI httpswwwcancergovpublicationsdictionariescancer-termsdefnutrient-dense-food

14

Micronutrients = vitamins and minerals Micronutrients get things done in the body

They include1 Iron = healthy blood2 Calcium = strong bones and muscle3 Vitamin D = allows calcium to be absorbed4 Vitamin A = eyesight5 Niacin = digestive system skin and nerves6 Riboflavin = energy production healthy skin and hair

Source National Institute of Health website httpsodsodnihgovfactsheetslist-all

Micronutrients

Calcium makes bones amp muscles strong

Health Promotion Nutrition Tips - Calcium

Health Promotion Team 48 AMDSSGPZ

226-8777 Find us on Facebook at

httpsmfacebookcomRAFHealthPromotion

Low dietary intake = weak muscles amp bones

Weak muscles amp bones = sports injuries and pain

11

LIQUID CALORIES

12

Choose Nutrient Dense Foods

Foods that contain a large quantity of nutrients compared to the number of calories

13

VS

Nutrient Dense Foods

bull Fresh fruits and vegetables - with rich color

bull Baking seaming and sauteacuteing are best for nutrients

bull Whole grains

bull Dairy products without added sugar

bull US DHHSNIHNCI httpswwwcancergovpublicationsdictionariescancer-termsdefnutrient-dense-food

14

Micronutrients = vitamins and minerals Micronutrients get things done in the body

They include1 Iron = healthy blood2 Calcium = strong bones and muscle3 Vitamin D = allows calcium to be absorbed4 Vitamin A = eyesight5 Niacin = digestive system skin and nerves6 Riboflavin = energy production healthy skin and hair

Source National Institute of Health website httpsodsodnihgovfactsheetslist-all

Micronutrients

Calcium makes bones amp muscles strong

Health Promotion Nutrition Tips - Calcium

Health Promotion Team 48 AMDSSGPZ

226-8777 Find us on Facebook at

httpsmfacebookcomRAFHealthPromotion

Low dietary intake = weak muscles amp bones

Weak muscles amp bones = sports injuries and pain

LIQUID CALORIES

12

Choose Nutrient Dense Foods

Foods that contain a large quantity of nutrients compared to the number of calories

13

VS

Nutrient Dense Foods

bull Fresh fruits and vegetables - with rich color

bull Baking seaming and sauteacuteing are best for nutrients

bull Whole grains

bull Dairy products without added sugar

bull US DHHSNIHNCI httpswwwcancergovpublicationsdictionariescancer-termsdefnutrient-dense-food

14

Micronutrients = vitamins and minerals Micronutrients get things done in the body

They include1 Iron = healthy blood2 Calcium = strong bones and muscle3 Vitamin D = allows calcium to be absorbed4 Vitamin A = eyesight5 Niacin = digestive system skin and nerves6 Riboflavin = energy production healthy skin and hair

Source National Institute of Health website httpsodsodnihgovfactsheetslist-all

Micronutrients

Calcium makes bones amp muscles strong

Health Promotion Nutrition Tips - Calcium

Health Promotion Team 48 AMDSSGPZ

226-8777 Find us on Facebook at

httpsmfacebookcomRAFHealthPromotion

Low dietary intake = weak muscles amp bones

Weak muscles amp bones = sports injuries and pain

Choose Nutrient Dense Foods

Foods that contain a large quantity of nutrients compared to the number of calories

13

VS

Nutrient Dense Foods

bull Fresh fruits and vegetables - with rich color

bull Baking seaming and sauteacuteing are best for nutrients

bull Whole grains

bull Dairy products without added sugar

bull US DHHSNIHNCI httpswwwcancergovpublicationsdictionariescancer-termsdefnutrient-dense-food

14

Micronutrients = vitamins and minerals Micronutrients get things done in the body

They include1 Iron = healthy blood2 Calcium = strong bones and muscle3 Vitamin D = allows calcium to be absorbed4 Vitamin A = eyesight5 Niacin = digestive system skin and nerves6 Riboflavin = energy production healthy skin and hair

Source National Institute of Health website httpsodsodnihgovfactsheetslist-all

Micronutrients

Calcium makes bones amp muscles strong

Health Promotion Nutrition Tips - Calcium

Health Promotion Team 48 AMDSSGPZ

226-8777 Find us on Facebook at

httpsmfacebookcomRAFHealthPromotion

Low dietary intake = weak muscles amp bones

Weak muscles amp bones = sports injuries and pain

14

Micronutrients = vitamins and minerals Micronutrients get things done in the body

They include1 Iron = healthy blood2 Calcium = strong bones and muscle3 Vitamin D = allows calcium to be absorbed4 Vitamin A = eyesight5 Niacin = digestive system skin and nerves6 Riboflavin = energy production healthy skin and hair

Source National Institute of Health website httpsodsodnihgovfactsheetslist-all

Micronutrients

Calcium makes bones amp muscles strong

Health Promotion Nutrition Tips - Calcium

Health Promotion Team 48 AMDSSGPZ

226-8777 Find us on Facebook at

httpsmfacebookcomRAFHealthPromotion

Low dietary intake = weak muscles amp bones

Weak muscles amp bones = sports injuries and pain

Calcium makes bones amp muscles strong

Health Promotion Nutrition Tips - Calcium

Health Promotion Team 48 AMDSSGPZ

226-8777 Find us on Facebook at

httpsmfacebookcomRAFHealthPromotion

Low dietary intake = weak muscles amp bones

Weak muscles amp bones = sports injuries and pain

Vitamin D strengthens bones and positive mood

Health Promotion Nutrition Tips ndash Vitamin D

Health Promotion Team 48 AMDSSGPZ

226-8777 Find us on Facebook at

httpsmfacebookcomRAFHealthPromotion

We get Vitamin D from sun exposure and foods

Vitamin D deficiency = weak bones (rickets) and ldquothe winter bluesrdquo

Only American dairy products are fortified with Vit D

Age-Related Macular Degeneration

bull Blindness

bull gt2000000 USA

bull No Cure

bull Macula - slowly deteriorates bull ldquoAlzheimerrsquos of the eyerdquobull gtage of 80 bull USA prevalence to double by 2050bull $$$$ will be needed to deal for social

services if a cure ndash or effective treatment is not found

This Photo by Unknown Author is licensed under CC BY-SA

Age-Related Macular Degeneration

Risk Factorsbull Cigarette Smoking

bull Sunlight exposure

bull Eye Color - low ocular melanin

bull Age

bull Genetics

bull body mass index

bull and nutritional status

This Photo by Unknown Author is licensed under CC BY-NC-ND

19

Vitamin A is required for and beneficial to eye heath

Global blindness - Vitamin A deficiency (Retinol)

Vitamin A is a general term for several groups of compounds

Pro-Vitamin A compounds = can be converted to retinol alpha-carotene beta-carotene and beta-cryptoxanthin

Lutein zeaxanthin and lycopene are nonpro-Vitamin A compounds and are not essential nutrients

High dietary intake is associated with decreased incidence of AMD

Absorb blue light protecting photoreceptors from sunlight induced damage

Vitamin A

20

Diet trends include-Atkins -South Beach Diet-Low Carbohydrate-High Protein-Fasting in various forms-Paleo

Diet Trends

21

If itrsquos too good to be truehellipLow Carb ndashAtkins South Beak Keto or Ketogenic diets

bull Positive Can lose weight

bull Negative Bad breath dizziness fatigue mental slowness constipation potential for low blood sugar events

So if you operate any heavy or potentially dangerous equipment this is NOT for you

bull Most people use this diet short term as a ldquobridgerdquo but struggle when adding carbs back into diet and regain weight that was lost (1)

Sources 1 Low-Carb Diets Sorting Out the Information Nutritiion411 31 Aug 2012 Web 03 Oct 20162 Dubost Joy PhD RD CSSD Intermittent Fasting A Good Approach Academy of Nutrition and Dietetics 02 Jun 2014 Web 03 Oct 20163 Kohn Jill MS RDN LDN Should We Eat Like Our Caveman Ancestors Academy of Nutrition and Dietetics 19 Jan 2015 Web 03 Oct 20164 US News Best Diet Ranks 05 Jan 2016 Web 04 Oct 2016

22

Fad diets never diehellipIntermittent Fasting ndash long fasting periods at least 16 hours Popular with elite athletes or

fitness enthusiast Workouts usually suffer can get light-headed dizzy tired and nauseated (2)

Paleo ndash Eat like our ancestors did 10000 years ago

bull Typically falls short on carbohydrates very restrictive bull Difficult for some to reach fiber calcium and vitamin D bull Can you really only eat only wild caught fish grass-fed meat and organic fruits and veg(3) bull Can be very expensive (4)

Bottom line If a diet or product sounds too good to be true it probably is

Can you keep eating like this in 6 months 12 months

Sources 1 Low-Carb Diets Sorting Out the Information Nutritiion411 31 Aug 2012 Web 03 Oct 20162 Dubost Joy PhD RD CSSD Intermittent Fasting A Good Approach Academy of Nutrition and Dietetics 02 Jun 2014 Web 03 Oct 20163 Kohn Jill MS RDN LDN Should We Eat Like Our Caveman Ancestors Academy of Nutrition and Dietetics 19 Jan 2015 Web 03 Oct 20164 US News Best Diet Ranks 05 Jan 2016 Web 04 Oct 2016

23

Diets that workThe DASH Diet ndash Dietary Approaches to Stop Hypertension ranked the best overall diet for the 6th year in a row by US News amp World Report Heart healthy and nutritionally sound easy to follow (1)

Weight Watchers Diet ndash Ranked 4 overall best diet Eat what you want no foods off-limits and flexibility to shape your own diet Highest ranked for easy to follow (1)

Whatever works for you as long as yoursquore eating a variety of foods and staying at your recommended calorie level

ChooseMyPlate food model ndash Free nutritionally sound easy to follow tons of online resources

Source1 US News Best Diet Ranks 05 Jan 2016 Web 04 Oct 2016

Dairy Eggs Bakery BreadsMeat

Can

ned

Fo

od

s

Bak

ing

Item

s

Fro

zen

Fo

od

s

Cle

anin

g amp

Pap

er It

ems

Checkout

Fruits amp

Vegetab

lesPro

cess

ed F

oo

ds

Entrance

Shop The Store Perimeter

Eggsbull Low Cost High Quality Protein

bull Are a source of 18 vitamins and minerals

bull Vitamin A (Lutein and zeaxanthin) ndash for healthy eyes

bull Calcium ndash for strong bones

bull Vitamin D ndash for calcium absorption

The Incredible Edible Egg

OPSS

SUPPLEMENTS

27

bull Not regulated closely by the FDA due to the Dietary Supplement Health Education Act 19942004

bull Generally expensive

bull Little to no proven benefits

bull AF bans HempAnabolic steroids

bull FDA prohibits sale of Ephedra

BOTTOM LINE Food first supplement second Discuss with flight surgeon primary care physician andor

Registered Dietitian before using

httphprc-onlineorgdietary-supplementsopss

Supplement Resources

bull Operation Supplement Safety (OPSS) httpswwwopssorg

SEARCH

ASK THE EXPERT

Ratings based on product

safety effectiveness

amp quality

lowest ratings have greatest

safety concerns

OPSS

Energy Drinks

Concerns with Energy Drinksbull No FDA regulation caffeine amounts vary 80-500 mg

bull FDA and UK Govrsquot issued warnings ER visits deathsHeart palpitations caffeine overdose HTN dental caries Obesity Type 2 DM

STAY SAFE BY Checking ingredients for caffeine sugar additives

SELECTING SUPPLEMENTS

bull Step 1 Safety Assessment bull Evidence-based approachbull Avoid Supplements with long ingredient list or ldquoproprietary blendrdquo

bull Step 2 Effectiveness Assessmentbull Look for clinically studied brand names bull Ask yourself ldquoWhat do I want to accomplishrdquobull wwwnaturaldatabasecombull wwwhprc-onlineorgOPSS

bull Step 3 Product Quality Assessmentbull Audit by an outside 3rd party agency

bull USP NSF Consumer Lab Informed Choice bull The link below is to a video from USP on choosing safe supplementsbull httpwwwusporgsitesdefaultfilesvideouspvConsumerEducationind

exhtml

20

Diet trends include-Atkins -South Beach Diet-Low Carbohydrate-High Protein-Fasting in various forms-Paleo

Diet Trends

21

If itrsquos too good to be truehellipLow Carb ndashAtkins South Beak Keto or Ketogenic diets

bull Positive Can lose weight

bull Negative Bad breath dizziness fatigue mental slowness constipation potential for low blood sugar events

So if you operate any heavy or potentially dangerous equipment this is NOT for you

bull Most people use this diet short term as a ldquobridgerdquo but struggle when adding carbs back into diet and regain weight that was lost (1)

Sources 1 Low-Carb Diets Sorting Out the Information Nutritiion411 31 Aug 2012 Web 03 Oct 20162 Dubost Joy PhD RD CSSD Intermittent Fasting A Good Approach Academy of Nutrition and Dietetics 02 Jun 2014 Web 03 Oct 20163 Kohn Jill MS RDN LDN Should We Eat Like Our Caveman Ancestors Academy of Nutrition and Dietetics 19 Jan 2015 Web 03 Oct 20164 US News Best Diet Ranks 05 Jan 2016 Web 04 Oct 2016

22

Fad diets never diehellipIntermittent Fasting ndash long fasting periods at least 16 hours Popular with elite athletes or

fitness enthusiast Workouts usually suffer can get light-headed dizzy tired and nauseated (2)

Paleo ndash Eat like our ancestors did 10000 years ago

bull Typically falls short on carbohydrates very restrictive bull Difficult for some to reach fiber calcium and vitamin D bull Can you really only eat only wild caught fish grass-fed meat and organic fruits and veg(3) bull Can be very expensive (4)

Bottom line If a diet or product sounds too good to be true it probably is

Can you keep eating like this in 6 months 12 months

Sources 1 Low-Carb Diets Sorting Out the Information Nutritiion411 31 Aug 2012 Web 03 Oct 20162 Dubost Joy PhD RD CSSD Intermittent Fasting A Good Approach Academy of Nutrition and Dietetics 02 Jun 2014 Web 03 Oct 20163 Kohn Jill MS RDN LDN Should We Eat Like Our Caveman Ancestors Academy of Nutrition and Dietetics 19 Jan 2015 Web 03 Oct 20164 US News Best Diet Ranks 05 Jan 2016 Web 04 Oct 2016

23

Diets that workThe DASH Diet ndash Dietary Approaches to Stop Hypertension ranked the best overall diet for the 6th year in a row by US News amp World Report Heart healthy and nutritionally sound easy to follow (1)

Weight Watchers Diet ndash Ranked 4 overall best diet Eat what you want no foods off-limits and flexibility to shape your own diet Highest ranked for easy to follow (1)

Whatever works for you as long as yoursquore eating a variety of foods and staying at your recommended calorie level

ChooseMyPlate food model ndash Free nutritionally sound easy to follow tons of online resources

Source1 US News Best Diet Ranks 05 Jan 2016 Web 04 Oct 2016

Dairy Eggs Bakery BreadsMeat

Can

ned

Fo

od

s

Bak

ing

Item

s

Fro

zen

Fo

od

s

Cle

anin

g amp

Pap

er It

ems

Checkout

Fruits amp

Vegetab

lesPro

cess

ed F

oo

ds

Entrance

Shop The Store Perimeter

Eggsbull Low Cost High Quality Protein

bull Are a source of 18 vitamins and minerals

bull Vitamin A (Lutein and zeaxanthin) ndash for healthy eyes

bull Calcium ndash for strong bones

bull Vitamin D ndash for calcium absorption

The Incredible Edible Egg

OPSS

SUPPLEMENTS

27

bull Not regulated closely by the FDA due to the Dietary Supplement Health Education Act 19942004

bull Generally expensive

bull Little to no proven benefits

bull AF bans HempAnabolic steroids

bull FDA prohibits sale of Ephedra

BOTTOM LINE Food first supplement second Discuss with flight surgeon primary care physician andor

Registered Dietitian before using

httphprc-onlineorgdietary-supplementsopss

Supplement Resources

bull Operation Supplement Safety (OPSS) httpswwwopssorg

SEARCH

ASK THE EXPERT

Ratings based on product

safety effectiveness

amp quality

lowest ratings have greatest

safety concerns

OPSS

Energy Drinks

Concerns with Energy Drinksbull No FDA regulation caffeine amounts vary 80-500 mg

bull FDA and UK Govrsquot issued warnings ER visits deathsHeart palpitations caffeine overdose HTN dental caries Obesity Type 2 DM

STAY SAFE BY Checking ingredients for caffeine sugar additives

SELECTING SUPPLEMENTS

bull Step 1 Safety Assessment bull Evidence-based approachbull Avoid Supplements with long ingredient list or ldquoproprietary blendrdquo

bull Step 2 Effectiveness Assessmentbull Look for clinically studied brand names bull Ask yourself ldquoWhat do I want to accomplishrdquobull wwwnaturaldatabasecombull wwwhprc-onlineorgOPSS

bull Step 3 Product Quality Assessmentbull Audit by an outside 3rd party agency

bull USP NSF Consumer Lab Informed Choice bull The link below is to a video from USP on choosing safe supplementsbull httpwwwusporgsitesdefaultfilesvideouspvConsumerEducationind

exhtml

21

If itrsquos too good to be truehellipLow Carb ndashAtkins South Beak Keto or Ketogenic diets

bull Positive Can lose weight

bull Negative Bad breath dizziness fatigue mental slowness constipation potential for low blood sugar events

So if you operate any heavy or potentially dangerous equipment this is NOT for you

bull Most people use this diet short term as a ldquobridgerdquo but struggle when adding carbs back into diet and regain weight that was lost (1)

Sources 1 Low-Carb Diets Sorting Out the Information Nutritiion411 31 Aug 2012 Web 03 Oct 20162 Dubost Joy PhD RD CSSD Intermittent Fasting A Good Approach Academy of Nutrition and Dietetics 02 Jun 2014 Web 03 Oct 20163 Kohn Jill MS RDN LDN Should We Eat Like Our Caveman Ancestors Academy of Nutrition and Dietetics 19 Jan 2015 Web 03 Oct 20164 US News Best Diet Ranks 05 Jan 2016 Web 04 Oct 2016

22

Fad diets never diehellipIntermittent Fasting ndash long fasting periods at least 16 hours Popular with elite athletes or

fitness enthusiast Workouts usually suffer can get light-headed dizzy tired and nauseated (2)

Paleo ndash Eat like our ancestors did 10000 years ago

bull Typically falls short on carbohydrates very restrictive bull Difficult for some to reach fiber calcium and vitamin D bull Can you really only eat only wild caught fish grass-fed meat and organic fruits and veg(3) bull Can be very expensive (4)

Bottom line If a diet or product sounds too good to be true it probably is

Can you keep eating like this in 6 months 12 months

Sources 1 Low-Carb Diets Sorting Out the Information Nutritiion411 31 Aug 2012 Web 03 Oct 20162 Dubost Joy PhD RD CSSD Intermittent Fasting A Good Approach Academy of Nutrition and Dietetics 02 Jun 2014 Web 03 Oct 20163 Kohn Jill MS RDN LDN Should We Eat Like Our Caveman Ancestors Academy of Nutrition and Dietetics 19 Jan 2015 Web 03 Oct 20164 US News Best Diet Ranks 05 Jan 2016 Web 04 Oct 2016

23

Diets that workThe DASH Diet ndash Dietary Approaches to Stop Hypertension ranked the best overall diet for the 6th year in a row by US News amp World Report Heart healthy and nutritionally sound easy to follow (1)

Weight Watchers Diet ndash Ranked 4 overall best diet Eat what you want no foods off-limits and flexibility to shape your own diet Highest ranked for easy to follow (1)

Whatever works for you as long as yoursquore eating a variety of foods and staying at your recommended calorie level

ChooseMyPlate food model ndash Free nutritionally sound easy to follow tons of online resources

Source1 US News Best Diet Ranks 05 Jan 2016 Web 04 Oct 2016

Dairy Eggs Bakery BreadsMeat

Can

ned

Fo

od

s

Bak

ing

Item

s

Fro

zen

Fo

od

s

Cle

anin

g amp

Pap

er It

ems

Checkout

Fruits amp

Vegetab

lesPro

cess

ed F

oo

ds

Entrance

Shop The Store Perimeter

Eggsbull Low Cost High Quality Protein

bull Are a source of 18 vitamins and minerals

bull Vitamin A (Lutein and zeaxanthin) ndash for healthy eyes

bull Calcium ndash for strong bones

bull Vitamin D ndash for calcium absorption

The Incredible Edible Egg

OPSS

SUPPLEMENTS

27

bull Not regulated closely by the FDA due to the Dietary Supplement Health Education Act 19942004

bull Generally expensive

bull Little to no proven benefits

bull AF bans HempAnabolic steroids

bull FDA prohibits sale of Ephedra

BOTTOM LINE Food first supplement second Discuss with flight surgeon primary care physician andor

Registered Dietitian before using

httphprc-onlineorgdietary-supplementsopss

Supplement Resources

bull Operation Supplement Safety (OPSS) httpswwwopssorg

SEARCH

ASK THE EXPERT

Ratings based on product

safety effectiveness

amp quality

lowest ratings have greatest

safety concerns

OPSS

Energy Drinks

Concerns with Energy Drinksbull No FDA regulation caffeine amounts vary 80-500 mg

bull FDA and UK Govrsquot issued warnings ER visits deathsHeart palpitations caffeine overdose HTN dental caries Obesity Type 2 DM

STAY SAFE BY Checking ingredients for caffeine sugar additives

SELECTING SUPPLEMENTS

bull Step 1 Safety Assessment bull Evidence-based approachbull Avoid Supplements with long ingredient list or ldquoproprietary blendrdquo

bull Step 2 Effectiveness Assessmentbull Look for clinically studied brand names bull Ask yourself ldquoWhat do I want to accomplishrdquobull wwwnaturaldatabasecombull wwwhprc-onlineorgOPSS

bull Step 3 Product Quality Assessmentbull Audit by an outside 3rd party agency

bull USP NSF Consumer Lab Informed Choice bull The link below is to a video from USP on choosing safe supplementsbull httpwwwusporgsitesdefaultfilesvideouspvConsumerEducationind

exhtml

22

Fad diets never diehellipIntermittent Fasting ndash long fasting periods at least 16 hours Popular with elite athletes or

fitness enthusiast Workouts usually suffer can get light-headed dizzy tired and nauseated (2)

Paleo ndash Eat like our ancestors did 10000 years ago

bull Typically falls short on carbohydrates very restrictive bull Difficult for some to reach fiber calcium and vitamin D bull Can you really only eat only wild caught fish grass-fed meat and organic fruits and veg(3) bull Can be very expensive (4)

Bottom line If a diet or product sounds too good to be true it probably is

Can you keep eating like this in 6 months 12 months

Sources 1 Low-Carb Diets Sorting Out the Information Nutritiion411 31 Aug 2012 Web 03 Oct 20162 Dubost Joy PhD RD CSSD Intermittent Fasting A Good Approach Academy of Nutrition and Dietetics 02 Jun 2014 Web 03 Oct 20163 Kohn Jill MS RDN LDN Should We Eat Like Our Caveman Ancestors Academy of Nutrition and Dietetics 19 Jan 2015 Web 03 Oct 20164 US News Best Diet Ranks 05 Jan 2016 Web 04 Oct 2016

23

Diets that workThe DASH Diet ndash Dietary Approaches to Stop Hypertension ranked the best overall diet for the 6th year in a row by US News amp World Report Heart healthy and nutritionally sound easy to follow (1)

Weight Watchers Diet ndash Ranked 4 overall best diet Eat what you want no foods off-limits and flexibility to shape your own diet Highest ranked for easy to follow (1)

Whatever works for you as long as yoursquore eating a variety of foods and staying at your recommended calorie level

ChooseMyPlate food model ndash Free nutritionally sound easy to follow tons of online resources

Source1 US News Best Diet Ranks 05 Jan 2016 Web 04 Oct 2016

Dairy Eggs Bakery BreadsMeat

Can

ned

Fo

od

s

Bak

ing

Item

s

Fro

zen

Fo

od

s

Cle

anin

g amp

Pap

er It

ems

Checkout

Fruits amp

Vegetab

lesPro

cess

ed F

oo

ds

Entrance

Shop The Store Perimeter

Eggsbull Low Cost High Quality Protein

bull Are a source of 18 vitamins and minerals

bull Vitamin A (Lutein and zeaxanthin) ndash for healthy eyes

bull Calcium ndash for strong bones

bull Vitamin D ndash for calcium absorption

The Incredible Edible Egg

OPSS

SUPPLEMENTS

27

bull Not regulated closely by the FDA due to the Dietary Supplement Health Education Act 19942004

bull Generally expensive

bull Little to no proven benefits

bull AF bans HempAnabolic steroids

bull FDA prohibits sale of Ephedra

BOTTOM LINE Food first supplement second Discuss with flight surgeon primary care physician andor

Registered Dietitian before using

httphprc-onlineorgdietary-supplementsopss

Supplement Resources

bull Operation Supplement Safety (OPSS) httpswwwopssorg

SEARCH

ASK THE EXPERT

Ratings based on product

safety effectiveness

amp quality

lowest ratings have greatest

safety concerns

OPSS

Energy Drinks

Concerns with Energy Drinksbull No FDA regulation caffeine amounts vary 80-500 mg

bull FDA and UK Govrsquot issued warnings ER visits deathsHeart palpitations caffeine overdose HTN dental caries Obesity Type 2 DM

STAY SAFE BY Checking ingredients for caffeine sugar additives

SELECTING SUPPLEMENTS

bull Step 1 Safety Assessment bull Evidence-based approachbull Avoid Supplements with long ingredient list or ldquoproprietary blendrdquo

bull Step 2 Effectiveness Assessmentbull Look for clinically studied brand names bull Ask yourself ldquoWhat do I want to accomplishrdquobull wwwnaturaldatabasecombull wwwhprc-onlineorgOPSS

bull Step 3 Product Quality Assessmentbull Audit by an outside 3rd party agency

bull USP NSF Consumer Lab Informed Choice bull The link below is to a video from USP on choosing safe supplementsbull httpwwwusporgsitesdefaultfilesvideouspvConsumerEducationind

exhtml

23

Diets that workThe DASH Diet ndash Dietary Approaches to Stop Hypertension ranked the best overall diet for the 6th year in a row by US News amp World Report Heart healthy and nutritionally sound easy to follow (1)

Weight Watchers Diet ndash Ranked 4 overall best diet Eat what you want no foods off-limits and flexibility to shape your own diet Highest ranked for easy to follow (1)

Whatever works for you as long as yoursquore eating a variety of foods and staying at your recommended calorie level

ChooseMyPlate food model ndash Free nutritionally sound easy to follow tons of online resources

Source1 US News Best Diet Ranks 05 Jan 2016 Web 04 Oct 2016

Dairy Eggs Bakery BreadsMeat

Can

ned

Fo

od

s

Bak

ing

Item

s

Fro

zen

Fo

od

s

Cle

anin

g amp

Pap

er It

ems

Checkout

Fruits amp

Vegetab

lesPro

cess

ed F

oo

ds

Entrance

Shop The Store Perimeter

Eggsbull Low Cost High Quality Protein

bull Are a source of 18 vitamins and minerals

bull Vitamin A (Lutein and zeaxanthin) ndash for healthy eyes

bull Calcium ndash for strong bones

bull Vitamin D ndash for calcium absorption

The Incredible Edible Egg

OPSS

SUPPLEMENTS

27

bull Not regulated closely by the FDA due to the Dietary Supplement Health Education Act 19942004

bull Generally expensive

bull Little to no proven benefits

bull AF bans HempAnabolic steroids

bull FDA prohibits sale of Ephedra

BOTTOM LINE Food first supplement second Discuss with flight surgeon primary care physician andor

Registered Dietitian before using

httphprc-onlineorgdietary-supplementsopss

Supplement Resources

bull Operation Supplement Safety (OPSS) httpswwwopssorg

SEARCH

ASK THE EXPERT

Ratings based on product

safety effectiveness

amp quality

lowest ratings have greatest

safety concerns

OPSS

Energy Drinks

Concerns with Energy Drinksbull No FDA regulation caffeine amounts vary 80-500 mg

bull FDA and UK Govrsquot issued warnings ER visits deathsHeart palpitations caffeine overdose HTN dental caries Obesity Type 2 DM

STAY SAFE BY Checking ingredients for caffeine sugar additives

SELECTING SUPPLEMENTS

bull Step 1 Safety Assessment bull Evidence-based approachbull Avoid Supplements with long ingredient list or ldquoproprietary blendrdquo

bull Step 2 Effectiveness Assessmentbull Look for clinically studied brand names bull Ask yourself ldquoWhat do I want to accomplishrdquobull wwwnaturaldatabasecombull wwwhprc-onlineorgOPSS

bull Step 3 Product Quality Assessmentbull Audit by an outside 3rd party agency

bull USP NSF Consumer Lab Informed Choice bull The link below is to a video from USP on choosing safe supplementsbull httpwwwusporgsitesdefaultfilesvideouspvConsumerEducationind

exhtml

Dairy Eggs Bakery BreadsMeat

Can

ned

Fo

od

s

Bak

ing

Item

s

Fro

zen

Fo

od

s

Cle

anin

g amp

Pap

er It

ems

Checkout

Fruits amp

Vegetab

lesPro

cess

ed F

oo

ds

Entrance

Shop The Store Perimeter

Eggsbull Low Cost High Quality Protein

bull Are a source of 18 vitamins and minerals

bull Vitamin A (Lutein and zeaxanthin) ndash for healthy eyes

bull Calcium ndash for strong bones

bull Vitamin D ndash for calcium absorption

The Incredible Edible Egg

OPSS

SUPPLEMENTS

27

bull Not regulated closely by the FDA due to the Dietary Supplement Health Education Act 19942004

bull Generally expensive

bull Little to no proven benefits

bull AF bans HempAnabolic steroids

bull FDA prohibits sale of Ephedra

BOTTOM LINE Food first supplement second Discuss with flight surgeon primary care physician andor

Registered Dietitian before using

httphprc-onlineorgdietary-supplementsopss

Supplement Resources

bull Operation Supplement Safety (OPSS) httpswwwopssorg

SEARCH

ASK THE EXPERT

Ratings based on product

safety effectiveness

amp quality

lowest ratings have greatest

safety concerns

OPSS

Energy Drinks

Concerns with Energy Drinksbull No FDA regulation caffeine amounts vary 80-500 mg

bull FDA and UK Govrsquot issued warnings ER visits deathsHeart palpitations caffeine overdose HTN dental caries Obesity Type 2 DM

STAY SAFE BY Checking ingredients for caffeine sugar additives

SELECTING SUPPLEMENTS

bull Step 1 Safety Assessment bull Evidence-based approachbull Avoid Supplements with long ingredient list or ldquoproprietary blendrdquo

bull Step 2 Effectiveness Assessmentbull Look for clinically studied brand names bull Ask yourself ldquoWhat do I want to accomplishrdquobull wwwnaturaldatabasecombull wwwhprc-onlineorgOPSS

bull Step 3 Product Quality Assessmentbull Audit by an outside 3rd party agency

bull USP NSF Consumer Lab Informed Choice bull The link below is to a video from USP on choosing safe supplementsbull httpwwwusporgsitesdefaultfilesvideouspvConsumerEducationind

exhtml

Eggsbull Low Cost High Quality Protein

bull Are a source of 18 vitamins and minerals

bull Vitamin A (Lutein and zeaxanthin) ndash for healthy eyes

bull Calcium ndash for strong bones

bull Vitamin D ndash for calcium absorption

The Incredible Edible Egg

OPSS

SUPPLEMENTS

27

bull Not regulated closely by the FDA due to the Dietary Supplement Health Education Act 19942004

bull Generally expensive

bull Little to no proven benefits

bull AF bans HempAnabolic steroids

bull FDA prohibits sale of Ephedra

BOTTOM LINE Food first supplement second Discuss with flight surgeon primary care physician andor

Registered Dietitian before using

httphprc-onlineorgdietary-supplementsopss

Supplement Resources

bull Operation Supplement Safety (OPSS) httpswwwopssorg

SEARCH

ASK THE EXPERT

Ratings based on product

safety effectiveness

amp quality

lowest ratings have greatest

safety concerns

OPSS

Energy Drinks

Concerns with Energy Drinksbull No FDA regulation caffeine amounts vary 80-500 mg

bull FDA and UK Govrsquot issued warnings ER visits deathsHeart palpitations caffeine overdose HTN dental caries Obesity Type 2 DM

STAY SAFE BY Checking ingredients for caffeine sugar additives

SELECTING SUPPLEMENTS

bull Step 1 Safety Assessment bull Evidence-based approachbull Avoid Supplements with long ingredient list or ldquoproprietary blendrdquo

bull Step 2 Effectiveness Assessmentbull Look for clinically studied brand names bull Ask yourself ldquoWhat do I want to accomplishrdquobull wwwnaturaldatabasecombull wwwhprc-onlineorgOPSS

bull Step 3 Product Quality Assessmentbull Audit by an outside 3rd party agency

bull USP NSF Consumer Lab Informed Choice bull The link below is to a video from USP on choosing safe supplementsbull httpwwwusporgsitesdefaultfilesvideouspvConsumerEducationind

exhtml

OPSS

SUPPLEMENTS

27

bull Not regulated closely by the FDA due to the Dietary Supplement Health Education Act 19942004

bull Generally expensive

bull Little to no proven benefits

bull AF bans HempAnabolic steroids

bull FDA prohibits sale of Ephedra

BOTTOM LINE Food first supplement second Discuss with flight surgeon primary care physician andor

Registered Dietitian before using

httphprc-onlineorgdietary-supplementsopss

Supplement Resources

bull Operation Supplement Safety (OPSS) httpswwwopssorg

SEARCH

ASK THE EXPERT

Ratings based on product

safety effectiveness

amp quality

lowest ratings have greatest

safety concerns

OPSS

Energy Drinks

Concerns with Energy Drinksbull No FDA regulation caffeine amounts vary 80-500 mg

bull FDA and UK Govrsquot issued warnings ER visits deathsHeart palpitations caffeine overdose HTN dental caries Obesity Type 2 DM

STAY SAFE BY Checking ingredients for caffeine sugar additives

SELECTING SUPPLEMENTS

bull Step 1 Safety Assessment bull Evidence-based approachbull Avoid Supplements with long ingredient list or ldquoproprietary blendrdquo

bull Step 2 Effectiveness Assessmentbull Look for clinically studied brand names bull Ask yourself ldquoWhat do I want to accomplishrdquobull wwwnaturaldatabasecombull wwwhprc-onlineorgOPSS

bull Step 3 Product Quality Assessmentbull Audit by an outside 3rd party agency

bull USP NSF Consumer Lab Informed Choice bull The link below is to a video from USP on choosing safe supplementsbull httpwwwusporgsitesdefaultfilesvideouspvConsumerEducationind

exhtml

SUPPLEMENTS

27

bull Not regulated closely by the FDA due to the Dietary Supplement Health Education Act 19942004

bull Generally expensive

bull Little to no proven benefits

bull AF bans HempAnabolic steroids

bull FDA prohibits sale of Ephedra

BOTTOM LINE Food first supplement second Discuss with flight surgeon primary care physician andor

Registered Dietitian before using

httphprc-onlineorgdietary-supplementsopss

Supplement Resources

bull Operation Supplement Safety (OPSS) httpswwwopssorg

SEARCH

ASK THE EXPERT

Ratings based on product

safety effectiveness

amp quality

lowest ratings have greatest

safety concerns

OPSS

Energy Drinks

Concerns with Energy Drinksbull No FDA regulation caffeine amounts vary 80-500 mg

bull FDA and UK Govrsquot issued warnings ER visits deathsHeart palpitations caffeine overdose HTN dental caries Obesity Type 2 DM

STAY SAFE BY Checking ingredients for caffeine sugar additives

SELECTING SUPPLEMENTS

bull Step 1 Safety Assessment bull Evidence-based approachbull Avoid Supplements with long ingredient list or ldquoproprietary blendrdquo

bull Step 2 Effectiveness Assessmentbull Look for clinically studied brand names bull Ask yourself ldquoWhat do I want to accomplishrdquobull wwwnaturaldatabasecombull wwwhprc-onlineorgOPSS

bull Step 3 Product Quality Assessmentbull Audit by an outside 3rd party agency

bull USP NSF Consumer Lab Informed Choice bull The link below is to a video from USP on choosing safe supplementsbull httpwwwusporgsitesdefaultfilesvideouspvConsumerEducationind

exhtml

Supplement Resources

bull Operation Supplement Safety (OPSS) httpswwwopssorg

SEARCH

ASK THE EXPERT

Ratings based on product

safety effectiveness

amp quality

lowest ratings have greatest

safety concerns

OPSS

Energy Drinks

Concerns with Energy Drinksbull No FDA regulation caffeine amounts vary 80-500 mg

bull FDA and UK Govrsquot issued warnings ER visits deathsHeart palpitations caffeine overdose HTN dental caries Obesity Type 2 DM

STAY SAFE BY Checking ingredients for caffeine sugar additives

SELECTING SUPPLEMENTS

bull Step 1 Safety Assessment bull Evidence-based approachbull Avoid Supplements with long ingredient list or ldquoproprietary blendrdquo

bull Step 2 Effectiveness Assessmentbull Look for clinically studied brand names bull Ask yourself ldquoWhat do I want to accomplishrdquobull wwwnaturaldatabasecombull wwwhprc-onlineorgOPSS

bull Step 3 Product Quality Assessmentbull Audit by an outside 3rd party agency

bull USP NSF Consumer Lab Informed Choice bull The link below is to a video from USP on choosing safe supplementsbull httpwwwusporgsitesdefaultfilesvideouspvConsumerEducationind

exhtml

Ratings based on product

safety effectiveness

amp quality

lowest ratings have greatest

safety concerns

OPSS

Energy Drinks

Concerns with Energy Drinksbull No FDA regulation caffeine amounts vary 80-500 mg

bull FDA and UK Govrsquot issued warnings ER visits deathsHeart palpitations caffeine overdose HTN dental caries Obesity Type 2 DM

STAY SAFE BY Checking ingredients for caffeine sugar additives

SELECTING SUPPLEMENTS

bull Step 1 Safety Assessment bull Evidence-based approachbull Avoid Supplements with long ingredient list or ldquoproprietary blendrdquo

bull Step 2 Effectiveness Assessmentbull Look for clinically studied brand names bull Ask yourself ldquoWhat do I want to accomplishrdquobull wwwnaturaldatabasecombull wwwhprc-onlineorgOPSS

bull Step 3 Product Quality Assessmentbull Audit by an outside 3rd party agency

bull USP NSF Consumer Lab Informed Choice bull The link below is to a video from USP on choosing safe supplementsbull httpwwwusporgsitesdefaultfilesvideouspvConsumerEducationind

exhtml

Energy Drinks

Concerns with Energy Drinksbull No FDA regulation caffeine amounts vary 80-500 mg

bull FDA and UK Govrsquot issued warnings ER visits deathsHeart palpitations caffeine overdose HTN dental caries Obesity Type 2 DM

STAY SAFE BY Checking ingredients for caffeine sugar additives

SELECTING SUPPLEMENTS

bull Step 1 Safety Assessment bull Evidence-based approachbull Avoid Supplements with long ingredient list or ldquoproprietary blendrdquo

bull Step 2 Effectiveness Assessmentbull Look for clinically studied brand names bull Ask yourself ldquoWhat do I want to accomplishrdquobull wwwnaturaldatabasecombull wwwhprc-onlineorgOPSS

bull Step 3 Product Quality Assessmentbull Audit by an outside 3rd party agency

bull USP NSF Consumer Lab Informed Choice bull The link below is to a video from USP on choosing safe supplementsbull httpwwwusporgsitesdefaultfilesvideouspvConsumerEducationind

exhtml

SELECTING SUPPLEMENTS

bull Step 1 Safety Assessment bull Evidence-based approachbull Avoid Supplements with long ingredient list or ldquoproprietary blendrdquo

bull Step 2 Effectiveness Assessmentbull Look for clinically studied brand names bull Ask yourself ldquoWhat do I want to accomplishrdquobull wwwnaturaldatabasecombull wwwhprc-onlineorgOPSS

bull Step 3 Product Quality Assessmentbull Audit by an outside 3rd party agency

bull USP NSF Consumer Lab Informed Choice bull The link below is to a video from USP on choosing safe supplementsbull httpwwwusporgsitesdefaultfilesvideouspvConsumerEducationind

exhtml

Abdel-Aal E S M Akhtar H Zaheer K amp Ali R (2013) Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health Nutrients 5(4) 1169-1185 httpwwwmdpicom2072-6643541169htm

Camilleri G M Meacutejean C Bellisle F Hercberg S amp Peacuteneau S (2016) Mindminus body practice and body weight status in a large population-based sample of adults American journal of preventive medicine 50(4) e101-e109

Carneiro A and Andrade JP Nutritional and Lifestyle Interventions for Age-Related Macular Degeneration A Review (2017) Oxidative Medicine and Cellular Longevity 2017 Article ID 6469138 13 pages httpsdoiorg10115520176469138

Chung HY Rasmussen HM and Johnson EJ (2004) Lutein bioavailability is higher from lutein-enriched eggs than from supplements and spinach in men J Nutr 1341887-1893 httpjnnutritionorgcontent13481887full

Granado F Olmedilla B and Blanco I (2003) Nutritional and clinical relevance of lutein in human health British Journal of Nutrition 90(3) 487-502 httpswwwcambridgeorgcorejournalsbritish-journal-of-nutritionarticlenutritional-and-clinical-relevance-of-lutein-in-human-health27F42056D523DC78A8EE6135D500B338

Gruber M Chappell R Millen A LaRowe T Moeller SM Iannaccone A Kritchevsky SB and Mares J (2004) Correlates of serum lutein + zeaxanthin Findings from the Third National Health and Nutrition Examination Survey J Nutr 1342387ndash2394 httpjnnutritionorgcontent13492387fullpdf+html

References

Hawkes C Smith T G Jewell J Wardle J Hammond R A Friel S amp Kain J (2015) Smart food policies for obesity prevention The Lancet 385(9985) 2410-2421

Higdon J Drake VJ Delage B and Johnson EJ (2004-2016) Oregon UniversityLinus Pauling InstituteMicronutrient Information Center Carotenoids Accessed November 16-17 2017 httplpioregonstateedumicdietary-factorsphytochemicalscarotenoids

Higdon J Drake VJ Delage B Ross AC and Tan L (2000-2015) Oregon UniversityLinus Pauling InstituteMicronutrient Information Center Vitamin A Accessed November 16-17 2017 httplpioregonstateedumicvitaminsvitamin-A

Jacka F N OrsquoNeil A Opie R Itsiopoulos C Cotton S Mohebbi M amp Brazionis L (2017) A randomised controlled trial of dietary improvement for adults with major depression (the lsquoSMILESrsquotrial) BMC medicine 15(1) 23

Johnson EJ Maras JE Rasmussen HM Tucker KL (2010) Intake of lutein and zeaxanthin differ with age sex and ethnicity J Am Diet Assoc Sep110(9)1357-62 doi 101016jjada201006009

Lappe J Cullen D Haynatzki G Recker R Ahlf R amp Thompson K (2008) Calcium and vitamin D supplementation decreases incidence of stress fractures in female navy recruits Journal of Bone and Mineral Research 23(5) 741-749

Larson T and Coker J (2009) A descriptive study of lutein and zeaxanthin in optometric practice Optometry 80(10)579-86 doi 101016joptm200903015

References

Hawkes C Smith T G Jewell J Wardle J Hammond R A Friel S amp Kain J (2015) Smart food policies for obesity prevention The Lancet 385(9985) 2410-2421

Higdon J Drake VJ Delage B and Johnson EJ (2004-2016) Oregon UniversityLinus Pauling InstituteMicronutrient Information Center Carotenoids Accessed November 16-17 2017 httplpioregonstateedumicdietary-factorsphytochemicalscarotenoids

Higdon J Drake VJ Delage B Ross AC and Tan L (2000-2015) Oregon UniversityLinus Pauling InstituteMicronutrient Information Center Vitamin A Accessed November 16-17 2017 httplpioregonstateedumicvitaminsvitamin-A

Jacka F N OrsquoNeil A Opie R Itsiopoulos C Cotton S Mohebbi M amp Brazionis L (2017) A randomised controlled trial of dietary improvement for adults with major depression (the lsquoSMILESrsquotrial) BMC medicine 15(1) 23

Johnson EJ Maras JE Rasmussen HM Tucker KL (2010) Intake of lutein and zeaxanthin differ with age sex and ethnicity J Am Diet Assoc Sep110(9)1357-62 doi 101016jjada201006009

Lappe J Cullen D Haynatzki G Recker R Ahlf R amp Thompson K (2008) Calcium and vitamin D supplementation decreases incidence of stress fractures in female navy recruits Journal of Bone and Mineral Research 23(5) 741-749

Larson T and Coker J (2009) A descriptive study of lutein and zeaxanthin in optometric practice Optometry 80(10)579-86 doi 101016joptm200903015

References

Marx W Moseley G Berk M amp Jacka F (2017) Nutritional psychiatry the present state of the evidence Proceedings of the Nutrition Society 76(4) 427-436

McCusker MM Durrani K Payette PJ and Suchecki J (MarchndashApril 2016) An eye on nutrition The role of vitamins essential fatty acids and antioxidants in age-related macular degeneration dry eye syndrome and cataract Clinics in Dermatology Volume 34 (2) 276-285 httpsdoiorg101016jclindermatol201511009

Meegan A P Perry I J amp Phillips C M (2017) The association between dietary quality and dietary guideline adherence with mental health outcomes in adults a cross-sectional analysis Nutrients 9(3) 238

Merle B M Silver R E Rosner B amp Seddon J M (2015) Adherence to a Mediterranean diet genetic susceptibility and progression to advanced macular degeneration a prospective cohort study The American Journal of Clinical Nutrition 102(5) 1196ndash1206 httpdoiorg103945ajcn115111047

Natural Medicines Comprehensive Database (Updated July 3 2017) Natural medicines in the clinical management of eye disorders age-related degeneration cataracts and glaucoma httpnaturaldatabasetherapeuticresearchcomceCECourseaspxcs=amppm=5amps=ndamppc=09-23ampsearchid=61408260keywordanchor Accessed July 3 5 and 6 2017

Pennington K L amp DeAngelis M M (2016) Epidemiology of age-related macular degeneration (AMD) associations with cardiovascular disease phenotypes and lipid factors Eye and Vision 3 34 httpdoiorg101186s40662-016-0063-5

References

Sarris J Logan A C Akbaraly T N Amminger G P Balanzaacute-Martiacutenez V Freeman M P amp Nanri A (2015) Nutritional medicine as mainstream in psychiatry The Lancet Psychiatry 2(3) 271-274

Schleicher M Weikel K Garber C amp Taylor A (2013) Diminishing Risk for Age-Related Macular Degeneration with Nutrition A Current View Nutrients 5(7) 2405ndash2456 httpdoiorg103390nu5072405

Seddon JM Ajani UA Sperduto RD Hiller R Blair N Burton TC Farber MD Gragoudas ES Haller J Miller DT Yannuzzi LA Willett W Dietary Carotenoids Vitamins A C and E and Advanced Age-Related Macular Degeneration JAMA 1994272(18)1413-1420 doi101001jama199403520180037032

Wintermeyer E Ihle C Ehnert S Stoumlckle U Ochs G de Zwart P amp Nussler A K (2016) Crucial role of vitamin D in the musculoskeletal system Nutrients 8(6) 319

References

36

Thank you

Questions

Sarris J Logan A C Akbaraly T N Amminger G P Balanzaacute-Martiacutenez V Freeman M P amp Nanri A (2015) Nutritional medicine as mainstream in psychiatry The Lancet Psychiatry 2(3) 271-274

Schleicher M Weikel K Garber C amp Taylor A (2013) Diminishing Risk for Age-Related Macular Degeneration with Nutrition A Current View Nutrients 5(7) 2405ndash2456 httpdoiorg103390nu5072405

Seddon JM Ajani UA Sperduto RD Hiller R Blair N Burton TC Farber MD Gragoudas ES Haller J Miller DT Yannuzzi LA Willett W Dietary Carotenoids Vitamins A C and E and Advanced Age-Related Macular Degeneration JAMA 1994272(18)1413-1420 doi101001jama199403520180037032

Wintermeyer E Ihle C Ehnert S Stoumlckle U Ochs G de Zwart P amp Nussler A K (2016) Crucial role of vitamin D in the musculoskeletal system Nutrients 8(6) 319

References

36

Thank you

Questions

36

Thank you

Questions