making sense of nutrition
DESCRIPTION
Covering the myth behind heavily marketed 'superfoods', what the real 'superfoods' are to have in your diet, and how best to eat for health in the workplace.TRANSCRIPT
Nutrition @ DEAKIN
Making Sense of Nutrition
1
Associate Professor Tim CroweSchool of Exercise and Nutrition Sciences
Deakin University
Nutrition @ DEAKIN
On today’s menu• Superfoods or Supermyths: the truth behind
the branding of foods as ‘super’
• Top Foods to Consume: what’s on your list?
• Nutrition at work
2
Nutrition @ DEAKIN
Nutrition and HealthAfter smoking and excessive drinking, diet has
the most profound influence on long-term health
Heart disease, hypertension, osteoporosis, stroke, diabetes, and cancer all have major
nutrition implications in the prevention, causation and management
3
Nutrition @ DEAKIN 4
Nutrition @ DEAKIN
82 Causes of Obesity and Counting
5
The Putative 82 Causes of Obesity. www.downeyobesityreport.com/2013/02/the-putative-82-causes-of-obesity1. Agricultural policies2. Air conditioning3. Air pollution4. Antibiotic usage at early age5. Arcea nut chewing6. Assortative mating7. Being a single mother8. Birth by C-section9. Built environment10. Chemical toxins11. Child maltreatment12. Competitive food sales in schools13. Consumption of pastries and chocolate14. Decline in occupational physical activity15. Delayed prenatal care16. Delayed satiety17. Depression18. Driving children to school19. Eating away from home20. Economic development21. Endocrine disruptors22. Entering into a romantic relationship23. Epigenetic factors24. Family conflict25. First-born in family26. Food addiction27. Food deserts28. Food insecurity
29. Food marketing to children30. Food overproduction31. Friends32. Genetics33. Gestational diabetes34. Global food system35. Grilled foods36. Gut microbioata37. Having children, for women38. Heavy alcohol consumption39. Home labour saving devices40. Hunger-response to food cues41. International trade policies (globalisation)42. High fructose corn syrup43. Lack of family meals44. Lack of nutritional education45. Lack of self-control46. Large portion sizes47. Living in the suburbs48. Living in crime-prone areas49. Low levels of physical activity50. Low socioeconomic status51. Market economy52. Marrying in later life53. Maternal employment54. Maternal obesity55. Maternal over-nutrition during pregnancy56. Maternal smoking
57. Meat consumption58. Menopause59. Mental disabilities60. No or short term breastfeeding61. Non-parental childcare62. Overeating63. Participation in supplemental nutrition assistance programs64. Perception of neighbourhood safety65. Physical disabilities66. Prenatal maternal exposure to natural disasters67. Poor emotional coping68. Sleep deficits69. Skipping breakfast70. Snacking71. Smoking cessation72. Stair design73. Stress74. Sugar-sweetened beverages75. Trans fats76. Transportation policies77. Television set in bedrooms78. Television viewing79. Thyroid dysfunction80. Vending machines81. Virus82. Weight gain inducing drugs
Nutrition @ DEAKIN
• A food with a high phytonutrient content (e.g. antioxidants, fibre, selenium,omega-3s etc.) that may offer health benefits
• Has no meaning amongnutrition scientists
• No legal definition• More an over-used marketing tool
What is a ‘Superfood’?
6
Nutrition @ DEAKIN
Common ‘Superfoods’• Blueberries• Pomegranates• Wheatgrass• Goji• Noni• Mangosteen• Açai
7
• Broccolli• Garlic• Pumpkin seeds• Tea• Soy• Coconut oil• Spirulina
Nutrition @ DEAKIN
Goji Berries• Widely grown in Asia, though most marketing
focusses on Tibetan cultivars• Most research is in cellular and animal studies with
extrapolation made to humans• Claims relate to anti-cancer activity, ageing, vision,
insulin resistance and infertility• Few clinical trials of any quality in humans – most
only show improvements in anti-oxidant markers and subjective feelings of ‘well-being’
8
Nutrition @ DEAKIN
Goji• Common claims they have the highest level of
vitamin C of all plants (up to 500-times an orange!): completely false as has same vitamin C content as an orange
• “18 amino acids”• “Life extension” claims
• Can interfere with blood-clotting medications and increase bleeding risk
9
Nutrition @ DEAKIN
• Cherry-sized purple berry fruit of the acai palm• Lab studies suggest it may have anti-cancer and anti-
inflammatory effects, as well as a possible use in treating heart disease
• No human studies on its health effects yet published• “Six times the antioxidant level of blueberries“• “It is a poster child of the power of the Internet to
promote products for which only limited phytochemical and pharmacological information is available” Heinrich M et al. Phytochemistry Letters 2011;4:10-21
Acai
10
Nutrition @ DEAKIN
Wheatgrass• Claims: Blood cleanser and ‘detoxifier’
attributed to the 'natural plant enzymes‘and the chlorophyll content of the freshly-juiced grass
• Common claim that 30 mL shot of wheatgrass juice is equivalent to a kilogram of vegetables is a complete myth – has similar nutrient content to broccoli and spinach
• Floret of broccoli, or tablespoon of spinach, contain more folate and vitamin C than 30 mL of wheatgrass juice
• Chlorophyll is not absorbed by the body, requires sunlight for activation, and its supposed high levels are no higher than other green vegetables
11
Nutrition @ DEAKIN
Antioxidants
• Found in foods (especially fruit andvegetables) that protect the bodyfrom the harmful effects of free radicals
• Free radical damage linked to development of cancer, heart disease, Alzheimer’s and Parkinson’s, and is linked to the aging process
• Vitamins C, E and beta-carotene are the main vitamins with antioxidant properties are
• Other compounds also demonstrate antioxidant properties e.g. selenium and lycopene
12
Nutrition @ DEAKIN
AntioxidantsTotal antioxidant capacity (TAC) measured using ORAC
(oxygen radical absorbance capacity) test
13Wu et al. J Agric Food Chem. 2004;52:4026-4037
Nutrition @ DEAKIN
An Apple a Day
14
Nutrition @ DEAKIN
Why buy them?• ‘Superfruit’ juices contain a range of nutrients, but
marketing spin vastly exaggerates their health benefits• Typically sold at high cost through multi-level marketing• Until better scientific evidence arises, cheaper and
wiser to get antioxidants from ‘traditional’ fruit and veg sources
Since July 2007, marketing of products as "superfoods" is prohibited in the EU unless accompanied by a specific medical
claim supported by credible scientific research
15
Nutrition @ DEAKIN
Top Foods to Consume
Literally thousands of natural chemicals in foods that can affect our health
There is no one ‘superfood’
Think ‘super diets’ instead
Rather than focus on the effect of a single nutrient, focus on the total effect of food to health
16
Nutrition @ DEAKIN 17
Nutrition @ DEAKIN
10. Yoghurt• Great source of calcium
• Low in fat and high quality protein
• Source of ‘good’ bacteria
• ‘Reduced-fat’ yoghurt may have more calories than regular yoghurt – check the labels!
18
Nutrition @ DEAKIN
9. Lean Meat
• High-quality protein • Great source of zinc, iron and
vitamin B12• Choose lean cuts and grill or fry in a minimum
of oil and avoid charring• Eat less than 500 grams (cooked weight per
week)
19
Nutrition @ DEAKIN
8. Dark Chocolate• Dark chocolate has typically 2-3 times
more cocoa as milk chocolate• Rich source of flavanols which are potent antioxidants• Clinical trials show it can
– ↓ blood pressure,– ↓oxidation of LDL-cholesterol– ↑blood flow (by causing relaxation of the muscles lining
blood vessel walls)– Improve the action of insulin
• Some evidence that regular eaters of cocoa- containing foods have lower rates of CVD
20
Nutrition @ DEAKIN
7. Tomatoes
• Contain a powerful antioxidant – lycopene• Found in red/orange coloured fruit and veggies• May offer protection against prostate cancer
• Cooking makes the lycopene more available to the body (especially with a small amount of oil)
21
Nutrition @ DEAKIN
6. Soy
• High-quality protein• Contains ‘isoflavones’ that have weak estrogen
activity• Lower breast cancer risk and good for post-
menopausal symptoms???• Soy found to lower LDL-cholesterol• Better evidence for soy than isoflavone supplements
22
Nutrition @ DEAKIN
5. Tea
• Rich in flavonoids (a class of polyphenols that have antioxidant activity)
• May slow cancer growth and lower heart disease• Black and green tea both good, though greater
evidence for green tea for heart disease• Some evidence of anti-depressant effects• Good source of ‘water’
23
Nutrition @ DEAKIN
4. Nuts and Seeds• High in ‘good’ mono- and poly-
unsaturated fat• High in vitamin E• Good source of fibre and protein
• Associated with favourable body weight outcomes• Linked with CVD and diabetes protection
24
Nutrition @ DEAKIN
3. Oats
• Good source of protein andB-group vitamins
• Low in fat
• Great source of fibre (important for keeping blood sugar and cholesterol levels under control)
• Help with feelings of ‘fullness’ after a meal
25
Nutrition @ DEAKIN
2. Fish• High in ‘omega-3’ fatty acids• Good sources: salmon, herring, sardines and
capsules• Edible bones for calcium• Offers protection against:
– Heart disease (stops blood from clotting, improves heart beat rhythm, lower blood fats)
– Rheumatoid arthritis (anti-inflammatory)– Mental health: depression, ADHD– Dementia , Alzheimer’s
26
Nutrition @ DEAKIN
1. Cruciferous Vegetables
• Broccoli, cauliflower, turnips,Brussels sprouts, kale, bok choy,cabbage, and radishes
• Broccoli: vitamins A, C, B group, and fibre
• Potent cancer protection: inactivate cancer-causing molecules and act as antioxidants
27
Nutrition @ DEAKIN 28
Nutrition @ DEAKIN 29
Nutrition @ DEAKIN
Long Work Hours affects Health
Higher risk of:– Obesity– Heart disease– High blood pressure– Poor eating habits– Mood changes– Sleep deprivation– Stomach upsets
31
Nutrition @ DEAKIN
Long Work Hours? How to Eat Well
• Need to still aim for ‘3-meals per day’• Main meal should have a good protein portion (can
help with alertness)• Avoid heavy meals late at night• Coffee only in the first half of the day• Stick with ‘lighter’ food high in carbohydrate before
bed
32
Nutrition @ DEAKIN
Eating Well On-The-RunPlanning ahead the key
– Cook in bulk with pre-made meals ready to go– Leftovers are your friend– 3 out of the 5 food groups
Meal and Snack Ideas– Canned gourmet tuna– Trail mix– Boiled eggs– Soups for one– ‘Snack right’ biscuits– Yoghurt– Dips and pita bread
33
Nutrition @ DEAKIN
Beating the Mid-Afternoon Slump
• Tied to the brain’s circadian rhythm and is ‘hard wired’ into the human body
How to reduce it? • Eat a combination of protein and carbohydrates for lunch
(e.g. tuna sandwich)• Protein helps block serotonin (relaxation hormone)
production caused by carbohydrate foods
• Get moving. A walk or even 10 minutes of stretching at your desk improves blood flow and increases energy
34
Nutrition @ DEAKIN
• Eat breakfast• Vitamin D• Fish• Eat like a Mediterranean• Keep the carbs, but choose the ‘smart’ ones
35
Nutrition @ DEAKIN 36
Nutrition @ DEAKIN
Water, Water Everywhere….
The functions of water:• Role in regulating body temperature• Carries nutrients throughout the body • Eliminates waste and toxins from the body
• Dehydration is a trigger of daytime fatigue• Dehydration can lead to heat exhaustion and possibly
heat stroke, which can be fatal
37
Nutrition @ DEAKIN 38
Nutrition @ DEAKIN
A Deeper Shade of Yellow
1-3: Well hydrated
4-8: Need to drink more
9: See a doctor!
9www-nmcphc.med.navy.mil/downloads/HP/Nutrition/Urinekleurenkaart.pdf
39
Nutrition @ DEAKIN
How many different foods do you eat each day?
30 is the target
Average Australian eats between 15 and 18
40
Nutrition @ DEAKIN
Tips for Food Variety• There are approximately 50 different types of
fruits and vegetables available any time of the year
• Go nuts for nuts• Choose recipes with lots of ingredients• Alternate your breakfasts
41