Download - All the right ingredients
![Page 2: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/2.jpg)
What Are the Right Ingredients In a Great Menu?
![Page 3: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/3.jpg)
Aging is Experienced by Everyone
Factors in Aging
In your Control:•Weight•What you eat•Exercise•Smoking
Not in your Control:•Disease•Food Supply•Disasters•Environment
![Page 4: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/4.jpg)
Adult Disease Statistics
1. 598,607 died from Diseases of the Heart.
2. 568,668 died from Malignant Neoplasms (cancer)
3. 128,603 died from Cerebrovascular Diseases (stroke) –
4. Diabetes Mellitus – 68,504. 1 in 13 people
has diabetes (1 in 4 pre-diabetes) Every
10 seconds a person dies from diabetes-related
causes
5. 34 % Americans have high blood pressure, 36%
prehypertension
**1&2 account for 48% of all deaths**
How are these diseases affected by diet?
Deaths: Preliminary Data for 2009 by Kenneth D. Kochanek, M.A.; Jiaquan Xu, M.D.; Sherry L. Murphy, B.S.; Arialdi M. Miniño M.P.H.; and Hsiang-Ching Kung, Ph.D., Division of Vital Statistics March 16, 2011
How do these disease affect functional status?
![Page 5: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/5.jpg)
Functional Status
Ability to do activities of daily living. Basic activities include:
Personal hygiene and grooming
Dressing and undressing
Self feeding
Functional transfers: getting from bed to wheel chair, getting onto or off of toilet, etc.
Bowel and bladder management
Ambulation: walking without use of an assistive device (walker, cane, or crutches) or using a wheelchair
![Page 6: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/6.jpg)
Functional Status and Quality of Life
![Page 7: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/7.jpg)
Caloric and Nutrient Intake
As we age, does our need for calories increase or decrease?
• An average sized elderly male needs 600 calories less than in his prime.
• An average sized elderly woman needs 300 calories less than in her prime.
As we age, does our nutrient need increase or decrease?
• Nutrient need stays the same.
• Because our calorie need decreases as we age, but our nutrient needs to not, nutrient dense food becomes essential to maintain functional status.
![Page 8: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/8.jpg)
Lipids
• Three kinds of fats are part of the lipid group
– Saturated Fats
• Trans Fats
– Monounsaturated Fats
– Polyunsaturated Fats
![Page 9: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/9.jpg)
• Fats that have no double bonds• Are solid at room temperature • Contribute significantly to heart disease and other health
problems• Sources are:
– Coconut and Palm Oil– Animal products
• Meats• Poultry• Dairy Products
Saturated Fats
Trans Fats – are manufactured or hydrogenated fats. These are fats changed from liquid to solid by adding hydrogen atoms
![Page 10: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/10.jpg)
Monounsaturated Fats
• Fats that contain one double bond.• Sources are:
– olive oil – canola oil – peanut oil– peanuts– pecans– almonds– avocados
• MUFA actually lower the amount of cholesterol in the body. However too much fat of any kind is bad for the health.
![Page 11: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/11.jpg)
Polyunsaturated Fats
• Fats that contain two or more double bonds
• Sources are:
– vegetable oils
• corn
• safflower
• sunflower
• cottonseed
![Page 12: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/12.jpg)
Cholesterol
• Another kind of lipid found in the body
• Is closely linked with heart disease because it collects on the walls of the arteries and blocks flow of the blood to the heart
Only found in animal products butterfat, egg yolks, organ meats (liver and brain)
![Page 13: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/13.jpg)
![Page 14: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/14.jpg)
Lean Proteins
![Page 15: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/15.jpg)
Fatty Proteins
![Page 16: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/16.jpg)
Foe?
or
Friend?
Carbohydrates
![Page 17: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/17.jpg)
There’s Been A Misunderstanding…
…all carbohydrates are not bad for you
![Page 18: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/18.jpg)
Foe
![Page 19: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/19.jpg)
Friend
![Page 20: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/20.jpg)
Functional Foods
• Foods that provide health benefits beyond basic nutrition. They have identified benefit in disease prevention, reduced risk of disease, and possibly in treating diseases.
![Page 21: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/21.jpg)
Functional Foods
![Page 22: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/22.jpg)
So What Are “Carbs”?
• Organic compounds that consist of carbon, hydrogen, and oxygen
• The bodies most important source of energy
Simple Carbohydrates: Glucose & Fructose
![Page 23: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/23.jpg)
Complex Carbohydrates
Oligosaccharides and Polysaccharides
![Page 24: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/24.jpg)
Whole plants stripped of the germ and/or bran from the grain leaving highly digestible and easily preserved starch or sugar
Endosperm Endosperm
Bran
Germ
Whole Grain “White” Grain
Refined Carbohydrates
![Page 25: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/25.jpg)
Glycemic Index (GI)
• CHO that break down quickly during digestions and release glucose rapidly into the bloodstream have a high GI
• CHO that break down slowly with a gradual glucose release have a low GI
Is a measure of the effects of carbohydrates (CHO) on blood sugar levels
![Page 26: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/26.jpg)
How do you figure GI?
The glycemic index of a food is defined as the area under the two-hour blood glucose response curve following after eating a 50 gram portion of a “carbohydrate” food.
![Page 27: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/27.jpg)
GI Classifications
2.5 g fiber, which is considered a good source, will lower glycemic index
5 g fiber is an excellent source, and will lower GI even more
Higher Fiber = Lower GI
![Page 28: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/28.jpg)
Limitations of GI
• GI doesn’t account for what is eaten with other foods –protein offsets quick elevations
• GI is significantly altered by the type of food, ripeness, processing, storage length, cooking methods, and variety. Example – potatoes
• Glycemic response different from one person to another, and even in the same person from day to day
• Most values on the GI do not show the impact of glucose levels after two hours
• Glycemic response is strongly influenced by the composition of the previous meal and when it was consumed
![Page 29: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/29.jpg)
Fiber
Soluble Fibers
• Regulate colonic transit time
• Increase:– Satiety
– Fecal bulk
– Frequency of BM
• Decreases– Gastric emptying
– Glucose absorption from small intestine
– Postprandial glucose level
Insoluble Fibers
• Regulate colonic transit time
• Binds minerals
• Increase:– Fecal bulk
– Frequency of BM
![Page 30: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/30.jpg)
Soluble Fibers
Food Sources
• Green beans
• Carrots
• Bananas
• Oranges
• Apples
• Citrus Fruits
• Berries
• Oatmeal
• Legumes/dried beans
• Vegetable gums
Health Benefits
• Promotes healthy gut environment
• Decreases:– Risk of Cardiovascular Disease
– Risk of Diabetes
– Risk of Obesity
– Cholesterol
![Page 31: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/31.jpg)
Insoluble Fibers
Food Sources• Wheat bran• Whole wheat and rye• Apple peeling• Pear• Cabbage family• Fresh tomatoes• Root veggies• Whole grain cereals• Potatoes• Strawberries• Peaches• Plums
Health Benefits
• Decreases:– Constipation
– Diverticular disease
– Hemorrhoids
– Hiatal hernia
![Page 32: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/32.jpg)
Health Benefits of Whole Grain
• Reduced Risk of Cardiovascular Disease
• Protection from Insulin Insensitivity/Resistance and Diabetes
• Body Weight Regulation –– increased satiety
– delays how quickly the stomach empties
• Reduced Cancer Risk
![Page 33: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/33.jpg)
Major Types of Whole Grain
• Corn – Ground; dried cornmeal
• Barley- Whole Grain Form – Hulled. Refined Form - Pearled
• Oats – Contain Soluble and Insoluble Fiber.
• Rye
• Rice
• Wheat
![Page 34: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/34.jpg)
What About Pasta?
• Pasta is not a naturally occurring grain but can be made from whole grains. However, most pasta on grocery store shelves is made from Semolina flour, which is made from refined wheat grains. Thus it is not whole grain.
?? ??
![Page 35: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/35.jpg)
Whole Grains and Cereals
At least half of all grains should be whole grains
![Page 36: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/36.jpg)
Fruits and Vegetables
A n t i o x i d a n t s
P h y t o c h e m i c a l s
![Page 37: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/37.jpg)
Properly Packaged
• 200 epidemiological studies demonstrate a 50% lower cancer risk.• Antioxidants & Phytochemicals are complementary and synergistic in:
– Stimulating the immune system– Antibacterial and antiviral activity– Detoxification– Enzymes– Decreasing platelet aggregation– Reducing blood pressure– Altering cholesterol metabolism
![Page 38: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/38.jpg)
Fruits and Vegetables
• Phytochemicals
• Antioxidants
• Serve 5 fruits/vegetables daily
![Page 39: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/39.jpg)
Antioxidants
• Title: A.C.E. Selenium • Job Description:
The Body’s Bouncer
![Page 40: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/40.jpg)
Antioxidants
• Free radicals are unstable molecules which are short one electron and it needs one more electron to become stable. The body tries to borrow one from a stable molecule, so the previously stable molecule is now a free radical - this chain reaction continues until broken by an antioxidant.
![Page 41: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/41.jpg)
Oxidative Stress
• Is the imbalance between free radicals and antioxidants .– Stimulation of immune system due to infection or
disease.– Exposure to Exogenous ROS
• Inadequate Supply– Low or inadequate dietary intake for an extended
period of time.
Oxidative Stress
![Page 42: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/42.jpg)
Phytochemicals Are Unique
• Phytochemicals are not necessary for growth, development, maintenance or repair – they protect against disease.
• Fruits and vegetables are excellent sources of phytochemicals and antioxidants and appear to have a synergistic effect.
![Page 43: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/43.jpg)
Phytochemical Categories
Phytochemicals are organized according to their protective physical, and chemical properties. Sometimes that groups them by color.
•Terpenoids•Organosulfurs•Polyphenols
![Page 44: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/44.jpg)
Rainbow of Colors
Phytochemicals are widely found in the rainbow of colors:•Red•Orange and Yellow•Green•Blue and Purple
![Page 45: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/45.jpg)
The More the Merrier
• Sneak vegetables into:
– Recipes
– Entrees
– Snacks
– Ask for two times the serving when eating out
“You are what you eat!”
![Page 46: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/46.jpg)
Colorful Beans
• Just like with fruits and vegetables, you want a variety of colors.
• Beans contain the most fiber of all.
• ½ c beans daily will decrease cholesterol 5-10% in 6 weeks.
• Beans:– Decrease cholesterol
– Decrease blood pressure
– Stabilizes blood sugars
– Helps weight loss (satiety)
![Page 47: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/47.jpg)
Legumes
• Just like with fruits and vegetables, you want a variety of colors.
• Beans contain the most fiber of all.
• ½ c beans daily will decrease cholesterol 5-10% in 6 weeks.
• Beans:– Decrease cholesterol
– Decrease blood pressure
– Stabilizes blood sugars
– Helps weight loss (satiety)
![Page 48: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/48.jpg)
The Right Balance
20-30% Fat
![Page 49: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/49.jpg)
For A 2000 Calorie Diet
900 – 1300 calories Carbohydrates
300 – 500 calories Protein400 – 600 calories Fat
![Page 50: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/50.jpg)
Application
![Page 51: All the right ingredients](https://reader031.vdocuments.mx/reader031/viewer/2022030318/58f2de281a28ab614b8b45cd/html5/thumbnails/51.jpg)
Go Functional For All the Right Ingredients