PracticalNutrition

The Power of Protein Provides the building blocks for tissues, enzymes and hormones that control metabolism and movement

Provides 10-15% of your energy duringexercise

Role in creating lipoproteins , muscle tissue, connective tissue, red blood cells and immune-system cells

Complete, Incomplete and Complimentary Proteins

Complete – foods that contain all of the essential amino acids in amounts sufficient to meet your metabolic demands

• Meat, fish, poultry, eggs, milk, cheese and soy

Incomplete – foods that supply most but not all essential amino acids

• Plants, including legumes, grains and nuts

Complimentary – combinations of different incomplete proteins when eaten together, make a complete protein

• Rice & beans; cereal and milk; whole-grain bread & cheese; noodle dish with peanuts; black beans & corn

Recommended Protein Intake

Adequate daily intake of protein = 0.36 gram per pound of body weight

OR 10–35% of total daily calories

Practical TipsLook for cuts of meat with the words “loin” and “round” in the name to reduce fat intake

Buy ground beef that is at least 93% lean

Buy boneless, skinless chicken breasts- those with “rib meat” are higher in fat

Use ground white turkey breast as a substitute for ground beef. Regular ground turkey can actually be higher in fat than some ground beef.

“All White” or “Chunk White” Albacore canned tuna is the best and healthiest to buy

Cottage cheese has the highest protein out of all dairy foods. Mix it with some canned peaches for a yummy snack

Fat is NOT the Enemy!Helps control hunger by lingering in our stomach and making us feel full longer

Our most significant form of energy storage, containing twice the energy of an equal amount of stored carbs

Insulates us from the cold and provides a cushion for our vital organs

Transports vitamins A,D,E, and K through the body. Without adequate fat in the diet, these vitamin levels can be low, causing, among other things, night blindness, weak bones, muscles problems and bleeding disorders.

Types and Sources of FatSaturated : a fat with no carbon-carbon double bonds; usually solid at room temperature.

• Found primarily in animal fats and palm and coconut oils

Monounsaturated: a fat with one carbon-carbon double bond; usually liquid at room temperature

• Found in certain vegetables, nuts and vegetable oils

Polyunsaturated: a fat with two or more carbon-carbon double bonds; usually liquid at room temperature

• Found in certain vegetables, nuts and vegetables oils and fatty fish

Fat and HealthExcessive intakes of dietary fat contribute to obesity, diabetes, cancer and cardiovascular disease

Saturated fat levels elevate blood cholesterol and are the main dietary determination of blood cholesterol levels

Polyunsaturated fats lower blood cholesterol

Monounsaturated fats may lower blood cholesterol slightly or have a neutral effect on it

Omega-3 fatty acids appear to reduce blood cholesterol and may also help to prevent certain cancers

Omega-6 fatty acids play a large role in maintaining the immune system and vision

Recommended Fat Intake

20-35% of total daily calories

Saturated fat should contribute less than 10%.

Polyunsaturated should not exceed 10%

Trash the Trans Fats!Industrially created by adding hydrogen atoms to unsaturated fats, making them more saturated

Consumption of trans fats increases one’s risk for coronary heart disease by raising levels “bad” LDL cholesterol and lowering “good” levels of HDL cholesterol

Since 2006 the government has required companies to include this artery-clogging fat on their Nutrition Fact labels

Trash the Trans Fats!HOWEVER

Companies are only required to report trans fat levels over.5 gram per serving

SO – even if a food package claims “No Trans Fat” – it still contains trans fat if the ingredient label contains the words “hydrogenated” or “partially hydrogenated” oils. It will contain at most .5 grams per serving. If you eat two servings, you’ve upped your intake to 1 gram of trans fat……

…and 1 gram of trans fat per day increases your risk of cardiovascular disease by 20%!

Practical TipsLowering Saturated Fat Intake• Eat a meatless meal or two daily• Drink fat free or 2% milk• Use fat-free yogurt or fat-free salad dressing instead of sour cream, cheese mayo or other sauces on vegetables and in casseroles• Use wine, lemon juice or broth instead of butter or margarine

when cooking• Have fruit for dessert

Increasing Unsaturated Fat Intake• Use olive or canola oil to cook and bake• Have 1 oz of unsalted nuts or seeds as a snack or on cereals: 22 almonds; 28 peanuts; 20 pecans; 45 pistachios; 10 walnuts; ¼ cup sunflower seeds• Include avocados, olives, peanut butter, salmon, whitefish, trout, tuna and halibut in your diet• Have 1 T per day of olive oil or margarine made with olive or canola oil on bread

Count on your Carbohydrates

The primary function is to supply energy to body cells

Some cells, such as those in the brain, nervous system, and blood, use only carbohydrates for fuel

During high-intensity exercise, muscles get most of their energy from carbohydrates

During digestion, carbohydrates are broken into single sugar molecules such as glucose for absorption; the liver and muscles take up glucose and store it in the form of glycogen

Whole Grains

Before they are processed, all grains are whole grains consisting of an inner layer of germ, a middle layer called the endosperm, and an outer layer of bran

During processing, the germ and bran are often removed, leaving just the starchy endosperm

Refined carbohydrates usually retain all the calories of a whole grain but lose many of the nutrients

Refined Carbohydrates vs. Whole GrainsWhole grains are higher than refined carbohydrates in fiber, vitamins, minerals, and other beneficial compounds

Whole grains take longer to digest

• Make people feel full sooner• Cause a slower rise in glucose levels

Choose foods that have a whole grain as the first item on the ingredient list on the food label

• Whole wheat, whole rye, whole oats, oatmeal, whole-grain corn, brown rice, popcorn, barley, etc

Recommended Carbohydrate Intake

Adequate daily intake of carbohydrate = 130 grams

45–65% of total daily calories as carbohydrate

Limit on intake of added sugars– 10-25% of total daily calories

Practical TipsHealthy Whole Grain/Carb Choices

• Fruits – the highest grams of carbs per serving are found in raisins, bananas, pears, grapes, watermelon and blueberries• Vegetables – highest g/per serving in baked potatoes and sweet potatoes (with skins), garbanzo beans, butternut squash and boiled white/yellow corn and green beans• Breads – look for “100% whole wheat breads” that have one or more

of the following listed as one of the first ingredients: whole-wheat flour, cracked wheat, rolled oats, barley and rye. Multi-grain breads with sunflower, sesame and flaxseed also.• Rice – brown rice is best – the less it’s processed the more vitamins, minerals, fatty acids and fiber are retained• Breakfast cereal – those made from whole-grain flour or meal,

including corn, wheat and brown rice. Look for whole grains that have been cracked, split or puffed

Fiber—A Closer Look

Complex CHO that your body does not break down

Indigestible part of foods like whole grains, fruits and vegetables

Absorbs water in your stomach and expands, which helps you feel full

Since your body can’t digest it, it passes through your body without adding calories

You should aim to consume 25-35 grams of fiber every day

Americans currently consume about half that amount!

Types of FiberSoluble can lower cholesterol levels, improve blood sugar control in diabetics and delays stomach emptying

Insoluble helps remove carcinogens (potentially cancer-causing substances found in food) from your body

Dietary present naturally in plants

Functional isolated from natural sources or synthesized in a lab and added to a food or supplement

Total fiber = dietary + functional

Sources of Fiber

All plant foods contain fiber, but processing can remove it (such as canned fruit)

Good sources of fiber:– Fruits (especially whole, unpeeled fruits)– Vegetables– Legumes– Oats (especially oat bran)– Whole grains and wheat bran– Psyllium (found in some cereals and laxatives)

Water

Suppresses the appetite naturally and helps the body metabolize stored fat

A decrease in water intake will cause fat deposits to increase in the body – when the liver has to help the kidneys, it can’t do its main job of metabolizing fat and that fat just stays in the body

Water helps to maintain proper muscle tone by giving muscles their natural ability to contract and by preventing dehydration

WaterShould be consumed cold because it is absorbed into the system more quickly. Some evidence even suggests that drinking cold water can actually burn calories

The most common recommended daily intake is 8 glasses, or approximately 2 quarts

Pale, yellow urine reflects proper water intake

Plain water is best, but milk, decaf tea and fruit juice can also contribute to the day’s recommended intake

What is Nutrient Density?Comparison of vitamin and mineral content to number of calories:

USDA Food Guide Pyramid Becomes USDA’s MyPlate

http://www.mypyramidtracker.gov/planner/launchPage.aspx

Serving Sizes

Serving Sizes

Leading Sources of Calories in the American Diet

1. Regular soft drinks (7.1% of total calories) 2. Cake, sweet rolls, doughnuts, pastries (3.6%) 3. Hamburgers, cheeseburgers, meat loaf (3.1%) 4. Pizza (3.1%) 5. Potato chips, corn chips, popcorn (2.9%) 6. Rice (2.7%) 7. Rolls, buns, English muffins, bagels (2.7%) 8. Cheese or cheese spread (2.6%) 9. Beer (2.6%)10. French fries, fried potatoes (2.2%)Source: Block, G. 2004. Foods contributing to energy intake in the U.S.: Data from NHANES III and NHANES 1999–2000. Journal of Food Composition and Analysis 17: 439–447.

Food AdditivesSodium nitrate • Commonly added to bacon, ham, hot dogs, lunch meats• Linked to various types of cancer – under certain high temperature cooking conditions transforms into a reactive compound• “Top of my list of additives to cut from my diet” (ADA)

Olestra• Synthetic fat found in some brands of potato chips• Prevents fat from getting absorbed into the digestion system• Inhibits healthy vitamin absorption from fat-soluble carotenoids found in fruits and vegetables that reduce the risk of cancer and heart disease• Additional icky side effects

Food Additives – High Fructose Corn SyrupHeavy consumption has been linked to increased rates of obesity and diabetes

Often appears in highly processed and high calorie foods

Fructose is very different from table sugar

Absorbed more quickly by the body and its conversion into cholesterol and triglycerides is not controlled by insulin because it does not release insulin or require insulin to be absorbed into the cells

By not releasing into the body, HFCS is prohibiting the appetite-suppressing hormone leptin

Makes our bodies unaware that we have eaten and making us want more

Some Ways to Avoid Food Additives

It’s nearly impossible to completely avoid them

Start with snack foods and beverages– these are usually ones that are consumed in higher quantities

Then concentrate on items that you may use several times a week – like desserts, bread, pasta sauces, salad dressings and ketchups

Look for snacks and processed foods that are “All Natural” or “Organic”

Food LabelsLess is more – the less ingredients listed the better!

If you can’t pronounce it, don’t eat it

The higher the ingredient is on the list, the more of it is contained in the food

Organic Foods

Foods grown and produced according to strict guidelines limiting the use of pesticides, nonorganic ingredients, hormones, antibiotics, genetic engineering, irradiation, and other practices

Organic foods from out of the country do not meet the same standards as those from the USA

Crop and animal waste, crops are rotated, botanical pesticides, no prohibited substances 3 years prior

Top 12 Foods to Buy Organic(With % of sampled found to contain pesticides)

Nectarines – 97.3% Celery – 94.5%Pears – 94.4% Peaches – 93.7% Apples – 91% Cherries – 91%Strawberries – 90%Imported Grapes – 86% of imported grapes (i.e. Chile)Spinach – 83.4% Potatoes – 79.3% Bell Peppers – 68% Red Raspberries – 59%

Least Contaminated Fruits and VegetablesAsparagus Avocados Bananas Broccoli Cauliflower Corn (However, almost all corn is genetically modified) Kiwi Mangoes Onions Papaya Pineapples Sweet Peas

Genetically-Modified Organisms (GMO)Crop plants created for human or animal consumption using the latest molecular biology techniques

These plants have been modified in the laboratory to enhance desired traits such as increased resistance to herbicides or improved nutritional content

Advantages: pest resistance, cold tolerance, drought tolerance, nutrition

Disadvantages: food allergies, stomach, kidney and liver issues in animal testing, gene Transfer to non-target species

86% of corn, 93% soy, 93% of cotton grown is GM

Organic Meats and Dairy

Must be fed 100% organic feed

Must have unlimited access to outdoors

Cannot be given growth hormones or antibiotics

If sick, may be given antibiotics but may not be sold as organic

May be given vaccines

May be given vitamins and mineral supplements

Pre-Workout NutritionExercising on an empty stomach deprives you of the energy needed to get the most out of your workout

Eat a small, 200-calorie snack 30-60 minutes before you exercise. It should be high in carbs (70-80%), provide moderate amounts of protein (10-12% of calories) and fiber, and be low in fat (less than 15%).

You should try to eat your last full meal at least 2.5 to 3 hours before exercise

Fruit is ideal for exercise. If you’ll be working out less than 45 minutes, choose an orange, peach or melon. These are low in fiber and will be digested quickly.

For longer workouts, pick fiber-rich fruit like apples, berries or pears and have them with some protein. Your body will digest them slower and get what it needs for a workout: long lasting energy.

Post-Workout Nutrition The 45-minute period after exercise is the best time for your body to metabolize nutrients

Ideally you should eat within the first 20 minutes after exercising since you’ll be able to regulate your blood sugar faster

Your metabolism is already elevated from your workout and you can keep it going by refueling correctly – eat something with carbs to restore glycogen, and protein to help build muscle.

You can also eat 1/3 of your daily calories within 3 hours after exercising because your body is in high-burn mode and will metabolize the calories faster

Vitamin-C may reduce exercise induced soreness

Practical Tips

If you eat an energy bar for a meal replacement, try to eat some unprocessed food with it, such as yogurt, an apple or raisins

Look for energy bars that have 10-15 grams of protein

Sports drinks have been shown to be more effective than plain water in improving performance, hydration and recovery for athletes participating in activities that last 60 minutes or longer

Energy drinks are ok for occasional consumption, but they should not displace water, fruit, juice, tea and sports drinks that are more beneficial and have few diuretic effects

Dietary Guidelines for Americans: ABCs for Health

Aim for fitness

• Aim for a healthy weight. If you are overweight, first prevent further weight gain and then lose weight gradually (1/2 to 2 pounds per week) to improve health.

• Be physically active every day. Aim to accumulate 30 minutes (adults) or 60 minutes (children) on most days - more if your goal is weight loss or maintenance of weight loss.

Dietary Guidelines for Americans: ABCs for Health

Build a healthy base

• Let the “MyPlate” guide your food choices

• Eat a variety of grains daily, especially whole grains

• Eat a variety of fruits and vegetables daily. Favor dark-green leafy vegetables, bright orange fruits and vegetables, and cooked dried peas and beans.

• Keep food safe to eat

Dietary Guidelines for Americans: ABCs for Health

Choose sensibly

• Choose a diet low in saturated fat and cholesterol and moderate in total fat. Focus on keeping intake of saturated and trans fats as low as possible.

• Choose beverages and foods to moderate your intake of sugars. Limit your consumption of regular soda, candies, sweet desserts, and fruit drinks.

Dietary Guidelines for Americans: ABCs for Health

Choose sensibly (continued)

• Choose and prepare foods with less salt- DRI for sodium = 1500 mg/day (about 2/3

teaspoon of salt)- UL for sodium = 2300 mg/day

- The majority of Americans exceed the UL.

• If you drink alcoholic beverages, do so in moderation

- No more than 2 drinks/day for men- No more than 1 drink/day for women

A Personal Plan: Applying Nutritional Principles

Assess your current diet

Set goals for change

Try additions and substitutions to bring your current diet closer to your goals

Plan ahead for challenging situations