Eating Great in ’08Eating Great in ’08 Basic NutritionBasic Nutrition

WorkshopWorkshopPart 2Part 2

Judy RigsbyJudy Rigsby jrigsby@oru.edujrigsby@oru.edu

Ungerland Chiropractic ClinicUngerland Chiropractic Clinic7718 E. 917718 E. 91stst St. Suite 100 St. Suite 100Tulsa, OK 74133Tulsa, OK 74133918-743-2555918-743-2555

Review of First SessionReview of First Session

• •Dietary Guidelines for Americans

• •Macronutrients

• •Micronutrients

• •60-20-20 Rule

• •Food Labels

• •Daily Journal

Sodium and CaffeineSodium and Caffeine

• New guidelines for daily sodium

• Caffeine comparisons per 8 oz. beverage– Drip Coffee – 100 mg

– Black Tea – 55 mg

– Green Tea – 20 mgCaffeine Content of Selected Beverages

0 20 40 60 80 100 120

Green Tea

Black Tea

Drip Coffee

Milligrams

Drip Coffee

Black Tea

Green Tea

Water for LifeWater for Life

• Vital Element, second only to oxygen• Vital every day• Things that dehydrate

– Aging process– Sweat from exercise– Medications– Caffeine

• Good general rule: for each glass of beverage with caffeine that you consume, drink one extra glass of water.

• Other Benefits– Helps utilize stored fat for energy– Helps body recover quicker after exercise– Aids healing process when you have been ill

Drink More WaterDrink More Water

• Away from home– Water bottle– Order water at restaurants

• At home– Designate your own water container– Bottled water

All Water is Not Created EqualAll Water is Not Created Equal

• Hard or soft?– Hard water – lots of minerals– Soft water – fewer minerals

• Supermarket water– Distilled– Mineral or spring water– Still or sparkling water– Spring-like or spring fresh

MicroNutrientsMicroNutrients

• Vitamins and Minerals– Functions – Both organic and inorganic– 13 major vitamins– 3 basic criteria

• Cannot be manufactured in the body

• Symptoms from lack of vitamin

• Elimination of symptoms

Vitamins and MineralsVitamins and Minerals

• Water-soluble– Vitamins C, B1, B2, niacin, B6, B12, folic acid,

pantothenic acid, and biotin

• Fat-soluble– Vitamins A, D, E, and K

• Major Minerals– Calcium, chlorine, magnesium, phosphorus,

potassium, sodium, and sulfur

• Trace Minerals– Iron, chromium, fluoride, manganese, zinc, selenium,

copper, and iodine

Too Much or Too Little?Too Much or Too Little?

• Deficiency SignsDeficiency Signs– Vitamin A: poor night vision; dry, rough or cracked skin; slow wound

healing; nerve damage; reduced ability to taste, hear, and smell; inability to perspire; reduced resistance to respiratory infections

– Vitamin D: in children (rickets); in adults (osteomalacia) – soft, porous bones

– Vitamin E: inability to absorb fat– Vitamin K: blood fails to clot– Vitamin C: scurvy, painful or swollen joints, shortness of breath, slow

wound healing, muscle pains, skin rashes– B1: poor appetite, unintended weight loss; upset stomach; mental

depression; inability to concentrate– B2: inflamed mucous membranes; burning eyes; skin rashes; anemia– B6: anemia; convulsions; skin rashes; upset stomach; nerve damage– B12: anemia; nerve damage; increased risk of stomach cancer

Too Much or Too Little?, cont.Too Much or Too Little?, cont.

• Overdose EffectsOverdose Effects– Vitamin A: liver damage, headache, vomiting, abnormal

vision, constipation, hair loss, loss of appetite, bone pain, sleep disorders, and dry skin and membranes

– Vitamin D: damage to kidneys and heart; muscle weakness, headache, nausea, vomiting, high blood pressure, and retarded physical growth

– Vitamin E: upset stomach or dizziness– Vitamin C: upset stomach, diarrhea, or constipation– Niacin: liver damage and increased risk of diabetes and gout– B6: damage to nerves in arms, legs, hands and feet– Choline: vomiting, sweating, low blood pressure and fishy

body odor

Hand in HandHand in Hand

• Vitamin E keeps Vitamin A from being Vitamin E keeps Vitamin A from being destroyed in intestinesdestroyed in intestines

• Vitamin D helps body absorb calcium Vitamin D helps body absorb calcium and phosphorusand phosphorus

• Vitamin C helps folate build proteinsVitamin C helps folate build proteins

• Vitamin B1 works in digestive enzyme Vitamin B1 works in digestive enzyme systems with niacin, pantothenic acid, systems with niacin, pantothenic acid, and magnesiumand magnesium

Sources of VitaminsSources of Vitamins

• B1 (Thiamin) – fish, lean meat, poultry, liver, milk, yeast, potatoes, B1 (Thiamin) – fish, lean meat, poultry, liver, milk, yeast, potatoes, peas, beans, whole grain bread, and cerealpeas, beans, whole grain bread, and cereal

• B2 (Riboflavin) – Leafy green vegetables, peas, beans, fish, lean B2 (Riboflavin) – Leafy green vegetables, peas, beans, fish, lean meat, liver, kidney, eggs, milk, cheese, dried yeast, enriched meat, liver, kidney, eggs, milk, cheese, dried yeast, enriched bread, and cerealbread, and cereal

• B3 (Niacin) – Eggs, lean meat, liver, dried yeast, enriched bread, B3 (Niacin) – Eggs, lean meat, liver, dried yeast, enriched bread, and cerealand cereal

• B5 (Pantothenic Acid) – Liver, kidney, eggs, and fresh vegetablesB5 (Pantothenic Acid) – Liver, kidney, eggs, and fresh vegetables• B6 – Green vegetables, yeast, meat, fish, liver, milk, eggs, B6 – Green vegetables, yeast, meat, fish, liver, milk, eggs,

potatoes, whole grain cereal, and wheat germpotatoes, whole grain cereal, and wheat germ• B12 – Lean meat, liver, kidney, milk, saltwater fish, and shellfishB12 – Lean meat, liver, kidney, milk, saltwater fish, and shellfish• C – Fresh fruit and juices, tomatoes, cabbage, green vegetables, C – Fresh fruit and juices, tomatoes, cabbage, green vegetables,

chili peppers, and potatoeschili peppers, and potatoes• Folacin (Folic acid or folate) – Leafy green vegetables, legumes, Folacin (Folic acid or folate) – Leafy green vegetables, legumes,

seeds, and liverseeds, and liver

Sources of Vitamins, cont.Sources of Vitamins, cont.

• A – Milk, cheese, butter, eggs, fish oil, liver, A – Milk, cheese, butter, eggs, fish oil, liver, kidney, carrot, papaya, pumpkin, leafy kidney, carrot, papaya, pumpkin, leafy vegetables, and sweet potatoesvegetables, and sweet potatoes

• D – Cod liver oil, liver, fish, egg yolk and D – Cod liver oil, liver, fish, egg yolk and enriched milk (also produced in skin exposed enriched milk (also produced in skin exposed to sunlight)to sunlight)

• E – Vegetable oil, wheat germ, whole grain E – Vegetable oil, wheat germ, whole grain cereal, and lettucecereal, and lettuce

• K – Liver, green leafy vegetables, cabbage-K – Liver, green leafy vegetables, cabbage-type vegetables, milktype vegetables, milk

Sources of MineralsSources of Minerals

• PotassiumPotassium – Low-fat milk, green leafy vegetables, dried fruit, – Low-fat milk, green leafy vegetables, dried fruit, nuts, beans, fish and potatoesnuts, beans, fish and potatoes

• SodiumSodium – Low-fat dairy products, canned soups, tomato juice, – Low-fat dairy products, canned soups, tomato juice, pickles, bread, cereals, olives and table saltpickles, bread, cereals, olives and table salt

• CalciumCalcium – Low-fat dairy products, green leafy vegetables, eggs, – Low-fat dairy products, green leafy vegetables, eggs, dried peas and beans, nuts, seeds and tofudried peas and beans, nuts, seeds and tofu

• PhosphorusPhosphorus – Low-fat dairy products, lean red meat, fish, – Low-fat dairy products, lean red meat, fish, poultry, eggs, peanuts, whole-grain products, dried peas and poultry, eggs, peanuts, whole-grain products, dried peas and beansbeans

• MagnesiumMagnesium – Dark green vegetables, nuts, shellfish, whole-grain – Dark green vegetables, nuts, shellfish, whole-grain cereals, low-fat dairy products and dried fruitcereals, low-fat dairy products and dried fruit

• ChlorideChloride – Salt, soy sauce, moderate quantities in whole, – Salt, soy sauce, moderate quantities in whole, unprocessed food, large amounts in processed foodunprocessed food, large amounts in processed food

• SulfurSulfur – All protein-containing food – All protein-containing food

Sources of Minerals, cont.Sources of Minerals, cont.

• IronIron – Liver, lean red meat, whole-grain or enriched breads and – Liver, lean red meat, whole-grain or enriched breads and cereals, rice, pasta, nuts, broccoli and spinachcereals, rice, pasta, nuts, broccoli and spinach

• ZincZinc – Seafood, lean red meat, nuts, eggs, whole-grain cereals, – Seafood, lean red meat, nuts, eggs, whole-grain cereals, beans and poultrybeans and poultry

• IodineIodine – Saltwater fish, shellfish, iodized table salt and low-fat – Saltwater fish, shellfish, iodized table salt and low-fat dairy productsdairy products

• SeleniumSelenium – Seafood, lean red meat, whole-grain cereals and low- – Seafood, lean red meat, whole-grain cereals and low-fat milkfat milk

• ChromiumChromium – Lean red meat, seafood, low-fat cheese, whole- – Lean red meat, seafood, low-fat cheese, whole-grain breads and cereals, fruits and vegetablesgrain breads and cereals, fruits and vegetables

• CopperCopper – Liver, shellfish, mushrooms, peas, beans, nuts, whole- – Liver, shellfish, mushrooms, peas, beans, nuts, whole-grain cereals and breads, dried fruits and grapesgrain cereals and breads, dried fruits and grapes

• FluorideFluoride – Drinking water, tea and seafood – Drinking water, tea and seafood• Manganese Manganese – Widely distributed in food– Widely distributed in food• MolybdenumMolybdenum – Legumes, cereals and organ meats – Legumes, cereals and organ meats

Nutrition Books in Our Lending LibraryNutrition Books in Our Lending LibraryAvailable for CheckoutAvailable for Checkout

Our Reading RoomOur Reading Roomfor Kidsfor Kids

How to Make Nutrition Fun How to Make Nutrition Fun Not Just for Kids!Not Just for Kids!

Great Interactive Website:

http://www.fizzyfruit.com/Cafe.html

Welcome to Fizzy GroveWelcome to Fizzy Grove

Here are some things Fizzy Pineapple wonders about:– If pro is the opposite of con, is progress the opposite of congress?

– Shouldn't there be a shorter word for monosyllabic? – How many licks does it really take to get to the center of a tootsie pop? – If nothing ever sticks to Teflon, how do they get Teflon to stick to the

pan?

S.M.A.R.T. Eater ChecklistS.M.A.R.T. Eater Checklist

If you can check all of the boxes as true for you, then you can officially call yourself a S.M.A.R.T. eater!

•  I wash my hands (with soap) before I eat.• I do not eat and play games at the same time.• I take small bites, and I chew thoroughly before I swallow.• I sit down while I am eating instead of lying down or running around.• I do not talk while I am eating.• I do not sing while I am eating.• I do not laugh while I am eating.•  I do not start food fights or make weird faces at the dinner table.•  I help my parents clean up after meals.  (Ouch!  We probably got

you on that one.)• I do not give food to my younger brothers and sisters without my

parents’ permission and when my parents are not around.

The Food Pyramid GameThe Food Pyramid Game

www.fizzyfruit.com/FoodPyramidGame.htm

Super Food BowlSuper Food Bowl

• http://youtube.com/watch?v=TnqknvsjDEk

OR

• http://www.naturalnews.com/022560.html

This PowerPoint show is available at:

http://www.tulsachiros.com(Look in the Patient Education section)