WHAT’S TRENDING, WHAT’S ENDING, WHAT MESSAGES SHOULD WE BE SENDING?

Leslie Bonci, MPH,RDN,CSSDOwner- Active Eating Advice

What’s Trending, What’s Ending, What Messages Should We Be Sending?

Leslie Bonci, MPH,RD,CSSD,LDNOwner- Active Eating Advice

AMUSE BOUCHE IF you were a food, what would you be and why?

Who are you? FOODIES OR FUELIES?

SELFIES OR HEALTHIES?

THE ABC’s of Eating

A-ctionable, Affordable, Appeal

B- Balance, Broad-based, Biologically appropriate

C-omfort, Cost, Convenience

EATING IS… Opportunity for:

• Nourishment• Relaxation• Energy• Enjoyment• Adventure• Entertainment

TOUR DE TONGUE

CONFUSION Green

Clean

Detox

Processed

Natural

Veggie chips/fruit bars

Protein infused everything

Coconut oil

WHAT WE DO WRONG? Upload calories

Rush through meals

Don’t preplan

Go for the $ value over the health value

Buy into the hype

Sensationalism over science

Unintentionally shortchange our bodies

UNINTENDED CONSEQUENCES

Need to achieve balance

Take aways without add backs can impact Performance Health Body composition

Dietary Guidelines Food first

Nutrient-dense choices

Inclusive eating

Personalization

Added sugars

Dietary cholesterol

Dietary patterns

FLUID

If they’re drippin, they better be sippin!

Fluid: Ages: 14-18: Girls: 8 cups/day- 64 ounces Boys: 11 cups/day- 88 ounces For those whose intake of fruits and vegetables is

optimal, fluid requirements will be lower

DAILY HEALTHFUL BEVERAGE GUIDELINES

WATER CONTENT OF FOODS

90-99%- skim milk, tomatoes, melon, berries, lettuce, cabbage, celery, spinach, pickles, squash

80-89%- fruit juice, yogurt, apples, grapes, oranges, carrots, broccoli, pears, pineapple

70-79%- bananas, avocado, cottage/ricotta cheese, potatoes, corn, shrimp

60-69%- Pasta, legumes, salmon, ice cream, chicken breast

50-59%- Ground beef, hot dogs, feta, steak

COCONUT WATER Per 11 ounces Calories: 60 Carbohydrate: 15 grams Sugar: 14 grams

Protein: 1 grams Fat: 0 grams Sodium: 60 milligrams Potassium: 670 milligrams Phytohormones

OTHER WATERS Maple water

Birch water

Aloe water

Ginger water

Cactus water

Artichoke water

Milk vs. “Milk” Alternatives: All “Milks” are Not the Same

*USDA National Nutrient Database for Standard Reference, Release 26

**Nutrient values given as a range based on available product information for

Milk

Calories Fat (g) Carbs (g) Protein (g) Calcium Vitamin D (IU)

Vitamin A (IU)

Potassium (mg)

Phosphorus (mg)(per 8 oz

serving)

Skim* 83 <1 12 8 299 115 499 382 247

Low-Fat Milk* 102 2 82 8 305 117 478 366 232

Soy* 131 4 15 8 61 0 7 289 127

Hemp** 70-140 5-6 1-20 2-3 300-500 100-120 500 110-170 200-350

Almond* 91 2.5 16 1 451 101 499 120 19

Rice* 113 2 22 0.5 283 101 499 65 134

Coconut** 45-80 4.5-5 1-8 0 100-450 100-120 500 45-90 NA

SPORTS DRINKS

Needs based As fluid source For carbohydrates For sodium BMJ article- did not consider intense exercise in the heat Dehydration may not improve performance in most sports When are they used? And in what frequency?

ENERGY DRINKS

Safety issue

Caffeine content

Sugar/calories

Equated to sports drinks

Energy drinks/alcohol combo

Shots vs drinks

CAFFEINE

Caffeine- IS a central nervous system stimulant

>200 mg may cause: Jitteriness, increased anxiety, restlessness Insomnia Upset stomach May be addicting

CAFFEINE IN BEVERAGES

Espresso

Coffee

Cola

Black tea

Green Tea

Red Bull

Monster

Rockstar

Death Wish

100 mg

375 mg

30-50 mg

50 mg

30 mg

80 mg

250 mg

275 mg

660 mg

HYDRATION STATION

Water with sliced fruit

Popsicles/Propsicles

Slushies

Fruit

Juice cubes

Shots!

What To Eat

Meal composition should be:

● 2/3 high‐carbohydrate foods Bread, bagels, pasta, rice, cereal Fruits/vegetables Milk products, legumes

● 1/3 protein Lean red meats, poultry, fish, shellfish, eggs, soy products, 

beans, nuts, nut butters, seeds, cheese, yogurt, milk, whey protein

PROTEIN Protein recommendations Protein: 0.5-0.9 gm/pound body weight to 1 gm /pound

body weight MAXIMUM

( 15-25% of total daily calories)

At least 60-70 grams per day For older adults 100 grams protein/d may be optimal

Muscle Protein BalanceNet Protein Balance

Difference between rates of protein synthesis (PS) and protein breakdown (PB)

Positive Net Balance

PS > PB = lean body mass gain

Negative Net Balance

PB > PS = lean body mass loss

-

+

-

+

Protein Sources

Beef, pork, veal, lamb, venison

Poultry Fish, shellfish Milk, cheese, yogurt, 

cottage cheese, ricotta Eggs

Nuts, nut butters, seeds, seed butters

Beans/peas Soy foods Vegetables Grains (cereal, bread, 

rice, crackers)

Protein in Animal FoodsFOOD PROTEIN (grams)i phone size meat, poultry, fish 213 oz can of tuna 213 oz hamburger ( mayo jar lid size)

21

Greek yogurt, 6-8 oz 9-23Regular yogurt, 6-8 oz 5-9Eggs, 3 whole or 6 whites 21Cottage cheese, ¾ cup 21Cheese, 3 slices or 3 oz 21Deli meat, 3 slices/3 ounces 21Bacon, 7 slices 21

Protein in Plant FoodsFOOD PROTEIN (grams)Quinoa, 2 cups 16Whole wheat toast, 6 slices 20Broccoli, 5 cups 20Brown rice, 4 cups 20Beans, 1.5 cups 20Lentils, 1.25 cups 20Tofu, 6 ounces 20Hummus, 1.25 cups 20Edamame, 1 cup 17Cashews, 1 cup 21Almonds, 2 cups 18Peanuts, 2/3 cup, sunflower seeds-2/3 c

22

Peanut butter- 5 TBSP 20

Protein Distribution is Key

Even out the intake throughout the day

Example: 120 grams of protein per day =

30 g

30 g 30 g

30 g

• Snack• Dinner

• Lunch• Breakfast

30 g 30 g

30 g30 g

How Much is Too Much?

.9g/kg 1.4g/kg 2.4g/kg

Prot

ein

synt

hesi

s

No exerciseStrength trained

Though controversial, there appears to be a                                               CEILING for protein intake and muscle building

Tarnopolsky et al. JAP, 1992

200-lb athlete

80g protein

130g protein

220g protein

Growth hormone levels may be reduced by a low CHO high protein diet (over 1g/#)

To Eat or To Supplement?Grilled Chicken (4-oz)

Amino Acid MG

Tryptophan 436Threonine 1553

Isoleucine*BCAA 1698

Leucine*BCAA 2864

Lysine 3327

Methionine 900Cystine 363Phenylalanine 1397

Tyrosine 1247

Valine*BCAA 1792

Arginine 2340

Histidine 1290

Alanine 2021

Aspartic acid 3255

Glutamic acid 5127

Glycine 1532

Proline 1099

Amino Acid Blend Supplement (1 serving = 3 capsules)

Amino Acid MG

Tryptophan 43Threonine 227

Isoleucine*BCAA 194

Leucine*BCAA 347

Lysine 302

Methionine 73Cystine 64

Phenylalanine 86Tyrosine 89Valine*BCAA 189

Arginine 85

Histidine 62Alanine 164

Aspartic acid 361

Glutamic acid 607

Glycine 63

Proline 219

Source: USDA National Nutrient Database; http://ndb.nal.usda.gov/ndb/search/list

Source: General Nutrition Center Website; www.gnc.com; “Amino Acid Top Sellers”

Slide Credit: LUlfers@drugfreesport.com

4 oz = 35 gms protein

1 svg < 2 gms protein

What To Eat

Meal composition should be:

● 2/3 high‐carbohydrate foods Bread, bagels, pasta, rice, cereal Fruits/vegetables Milk products, legumes

● 1/3 protein Lean red meats, poultry, fish, shellfish, eggs, soy products, 

beans, nuts, nut butters, seeds, cheese, yogurt, milk, whey protein

CARBOHYDRATE GUIDELINES

Be selective

Opt for higher fiber/nutrient dense carbohydrates

Eating NO SUGAR is impossible!

Carbohydrate not < 130 gm/day ( 45-65% of total daily calories)

Fiber: range of 21-38 grams per day

Over restricting carbs may negatively impact gut microbes- prebiotics needed to feed probiotics

CARBOHYDRATE FOODS Bread, bagels ( whole grain preferable)

Pasta/rice (whole grain options)

Cereals ( whole grain preferable)

Crackers/pretzels- LESS

Baked goods- LESS

Fruits/vegetables- MORE

Sweetened Beverages and sweets- LESS

ARTIFICIAL SWEETENERS Artificial Sweeteners Aspartame- Equal/Nutrasweet Sucralose- Splenda Saccharin- Sweet n’ Lo

Sugar substitutes Sugar alcohols- sorbitol, mannitol, xylitol, erythritiol

Plant based sweeteners Stevia Monk fruit- Nectresse

Sugar alternatives Honey Agave

RECOMMENDATIONS FOR FAT INTAKE

The goal is not to eliminate fat

The type of fat used DOES matter!

Fat: 20-35% of total daily calories with more omega-3 fats such as fish, flaxseed, canola instead of omega-6 fats such as soybean, sunflower and corn oils/margarines

Monounsaturated fat sources as well

FAT CONTAINING FOODS Oils

Margarine/butter- LESS

Mayonnaise

Salad dressings

Nuts/nut butters

Bacon/sausage- LESS

Olives

Quality & Quantity MatterPROTEIN(1-2 servings)

CARBS(1-2 servings)

FRUITS/VEGS(1-2 servings)

FAT(1-2 servings)

iphone size chicken

1 slice bread 1 tennis ball size fruit 1 tsp/pat butter

iphone size meat 1 tortilla ½ cup chopped fruit 1 tsp oil

iphone size fish 1 small potato ½ cup berries 1 TBSP nut butter

8 oz Greek yogurt ½ cup rice ½ cup cooked vegs 2 TBSP nuts

6 oz tofu ½ cup pasta 1 cup raw vegs 1/8 avocado1 cup beans ½ cup

quinoa/barley6 oz juice 2 TBSP guacamole

3 eggs ¾ cup cold cereal

8 oz veg juice 2 TBSP hummus

1 cup cottage cheese

½ cup oatmeal ½ cup dried fruit 1 TBSP salad drssg

3 oz cheese 1 svg crackers ½ cup beans 1 TBSP mayo

SODIUM Dietary Guidelines for Americans 2011 recommend <

2300 mg/day

Perhaps we should be emphasizing what TO DO, i.e. not just less sodium but MORE potassium through fruits/vegetables/low or non-fat dairy foods

PALEO DIET

Dr Cordain’s work- Paleo diet how our bodies were genetically designed to eat

PALEO DIET INCLUSIONS Lean meats: chicken, turkey, pork, lean beef, buffalo Fish/seafood Fresh fruits Non starchy vegetables Nuts ( no peanuts)/seeds Eggs Plant and nut-based oils: olive, walnuts, grapeseed, coconut

PALEO DIET EXCLUSIONS Grains ( oats, wheat, barley)

Starchy vegetables- potatoes, corn

Dairy ( milk, yogurt, cheese)

Legumes/beans

High fat meats

Sugars

Processed foods/trans fats

Salty foods

BENEFITS

Excludes additives, preservatives, chemicals

May have anti-inflammatory benefits due to fruits/vegetables and unsaturated fats

Increased iron intake through red meat consumption

Improved satiety

Lower weight

RISKS

Could be pricey

No whole grains allowed

No dairy

If you remove nutrients and don’t replace- the risk of nutrient imbalance increases

May lower serum calcium

GLUTEN-FREE

For those with celiac disease and gluten sensitivity- No wheat, rye, barley, oats (?)

Inadequate protein, micronutrients ,fiber, whole grain

May impact the microbiome

Gluten free foods are pricey

Palatability varies

Availability

Calories may be higher than gluten containing items

GLUTEN FREE PRODUCTS Baking mixes

Bars: KIND, Lara, Nature Valley GF Roast Nut Crunch

Breads

Buns

Chips: rice or corn

Cold cereals: corn or rice based, buckwheat

Crackers: nut thins, quinoa, rice, rice cakes

Pasta: quinoa, rice, teff

BALANCE

At the end of the day- we all need to achieve balance

NOT just what we ADD IN

WHAT we TAKE-AWAY

INTERMITTENT FASTING HOW TO: Significant calorie restriction Skip a few meals a week Avoid food for 24 hours

PROS Improved cognitive health Improved glucose metabolism Weight loss Longer life

CONS Extreme loss of body fat and decline in sex steroids Not advised for those with diabetes

MAINTAIN

GAIN

WANE

FOOD WASTE Why must we reduce this?

How can we do this?

FOOD BIOTECHNOLOGY Being used to Improve nutrition Enhance food safety Enhance food quality Protect food crops from diseases Protect animals from disease Improve resistance to climate change Increase quantity of food to feed the world Plant breeding

SUPPLEMENTS Not a REPLACEMENT for food

Should ENHANCE What we eat

Be a savvy consumer

Take only what you need

Take to correct a deficiency

More is NOT better

BOTTOM LINE

Eating is one of the few things we can control SO to boost your Eating Aptitude for an A on the plate: Own it Practice it Discriminate, don’t eliminate Optimize, don’t compromise to maximize your health and

well being

CONTACT INFO

Leslie Bonci, MPH,RD,CSSD,LDN

412-559-5974

boncilj1@gmail.com

@lesliebonci #ActiveAdvice