How To Eat Well for the Rest of Your Life

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How To Eat Well for the Rest of Your Life

• Chris Zawisza RD, LD, CDE
• Business Health Services
• 2005

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Four Key Nutrition Concerns Affect Our Health
Cholesterol
Calories
Sodium
Fiber
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Calories
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Calories

• Eating fewer calories alters body fat deposition,
  leading to weight loss. Calorie restriction
  reduces disease and extends life.
• Being overweight increases the risk of developing
  hypertension, high cholesterol, type 2 diabetes,
  coronary artery disease, stroke, gallbladder
  disease, osteoarthritis, sleep apnea, respiratory
  problems, as well as certain types of cancers.

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Creating Negative Energy Balance

• Calories in vs. calories out concept.
• To lose 1 pound of fat, you have to create an
  energy deficit of 3,500 calories.
• You can create the deficit either by monitoring
  and restricting your intake of calories, or by
  exercising, or both.
• In other words, over a given period of time, you
  have to consume or burn off 3,500 calories less
  than your body needs.

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National Center for Health Statistics

• February 5, 2004 - Caloric consumption on the
  rise in the United States.
• U.S. women increased their daily calorie
  consumption 22 between 1971 and 2000, from 1542
  calories per day to 1877 calories.
• During the same period, the calorie intake for
  men increased 7 percent from 2450 calories per
  day to 2618 calories.

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Calorie Control?

• In the past 30 years, women have increased their
  daily energy intake by 335 calories.
• Similarly, men have increased their food intake
  by approximately 168 calories.
• 335 x 365 122275 calories
• 122275 3500 34.94 pounds
• 168 x 365 61320 calories
• 61320 3500 17.52 pounds

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Calorie Control

• Daily caloric recommendations for men and women
  depend upon our height, weight, and level of
  regular physical activity.
• The general requirements are
• Women 1500 2200 calories
• Men 1800 2500 calories
• In practice, most typical recommendations fall
  between 1500 to 2500 calories for the majority of
  people.

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Cholesterol
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Cholesterol

• Heart disease is the number one killer of women
  and men in the United States.
• High blood cholesterol is one of the major risk
  factors for heart disease.
• LDL (bad) cholesterol, is the main source of
  buildup and blockage in the arteries.
• HDL (good) cholesterol is protective to the heart
  and arteries.
• Triglycerides increase clotting risk.

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Blood Cholesterol Health Risk

• Desirable
• Less than 200
• Less than 130
• 50 or higher
• Less than 150

• Total Cholesterol
• LDL
• HDL
• Triglycerides

LDL is the best indicator of high cholesterol
risk
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How to Lower Bad (LDL) Cholesterol

• The best way to lower LDL cholesterol is to
  choose foods which are lower in saturated fats.
• Saturated fats are those which are typically
  solid or semi-solid at room temperature.
• Dietary sources include animal fat, palm oil,
  coconut oil, and saturated-like fats called
  partially hydrogenated vegetable oils.

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A Few Words on Trans-Fat

• Partially hydrogenated oils are commonly found in
  processed foods like commercial baked products
  such as cookies, cakes and crackers, and even in
  bread.
• They are also used as cooking oils or called
  "liquid shortening" for frying in restaurants.
• Provides longer shelf-life in baked products,
  longer fry-life for cooking oils, and a certain
  kind of texture or mouthfeel.

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A Few Words on Trans-Fat

• Partial hydrogenation is an industrial process
  used to make an oil more solid.
• During hydrogenation, the unsaturated fat becomes
  more saturated.
• We can accurately refer to these fats as being
  artificially saturated.
• The problem with partially hydrogenated oils is
  that they are laden with trans fat.

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A Few Words on Trans-Fat

• Trans fats that have the same capacity to do harm
  as saturated fats, perhaps even more so.
• Research has shown trans fatty acids increase the
  LDL cholesterol, decrease the HDL cholesterol and
  thus, increase the risk of coronary heart
  disease.
• By January 1, 2006, trans fats must be listed
  separately on the nutrition facts label, many
  food manufacturers have already added the new
  labeling onto their products.

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A Few Words on Trans-Fat

• Trans fat will be listed as on a separate line
  under the listing of saturated fat in the
  nutrition label.
• Not a significant source of trans fat may be
  placed at the bottom of the table of nutrient
  values in lieu of declaring 0 g of trans fat.

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How to Lower Bad (LDL) Cholesterol

• Try to avoid full-fat milk products, fatty meats,
  tropical oils, partially hydrogenated vegetable
  shortening, butter, hard margarine.
• Replace saturated and trans fats with
  monounsaturated and polyunsaturated fats.
• Sources of monounsaturated fats include olive,
  peanut and canola oils.

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How to Lower Bad (LDL) Cholesterol

• Sources of polyunsaturated fats include soybean
  oil, corn oil, sunflower oil and foods like nuts
  and fish.
• Choose vegetable oils (except coconut and palm
  kernel oils) and soft margarines (liquid, tub, or
  spray) more often because the amounts of
  saturated fat, trans fat, and cholesterol are
  lower than the amounts in solid shortenings, hard
  margarines, and animal fats, including butter.

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How to Lower Bad (LDL) Cholesterol

• Saturated fats are mainly animal fats.
• Choose low-fat dairy products, and lean meats.
• Consider fish. Most fish are lower in saturated
  fat than meat.
• Some fish, such as mackerel, sardines, and
  salmon, contain omega-3 fatty acids, which are
  being studied to determine if they offer
  protection against heart disease.

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Sodium
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Sodium

• The body uses sodium to regulate blood pressure.
• An increased intake of sodium may contribute to
  high blood pressure.
• Sodium occurs naturally in most foods. The most
  common form of sodium is sodium chloride, which
  is table salt.
• One teaspoon of table salt contains 2,400 mg of
  sodium.

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Sodium

• Fast foods, processed meats, canned foods, sauces
  and seasonings are generally very high in sodium.
• The average sodium intake in the U.S. is between
  4,000 and 5,000 mg per day.
• For people with high blood pressure,
  recommendations are less than 2,400 mg of sodium
  a day.
• If it tastes salty, it is high in sodium!

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Fiber
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Fiber

• Fiber basically refers to plant material that is
  resistant to digestion.
• Fiber is classified according to its solubility
  in water (soluble vs. insoluble).
• Fiber is present in all plants that are eaten for
  food, including fruits, vegetables, grains, and
  legumes.
• Dietary fiber reduces the risk of developing
  various medical conditions, including heart
  disease, diabetes, diverticular disease, and
  constipation.

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Health Effects of Eating Fiber

• Cereal fiber, the fiber found in grains, seems
  particularly beneficial to lower the risk of
  coronary heart disease .
• Current recommendations suggest that adults
  consume 20-35 grams of dietary fiber per day.
• The average American eats only 14-15 grams of
  dietary fiber a day.

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Side Effects of Fiber Intake

• Fiber is still undigested by the time it reaches
  the colon.
• It is then attacked by bacteria that ferment the
  starches and cellulose to produce carbon dioxide,
  hydrogen, methane and volatile fatty acids.
• Unfortunately, gas production is a byproduct of a
  high-fiber diet.
• This can be minimized if fiber intake is
  increased gradually, allowing the intestinal
  microflora to adapt.

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Tips For Increasing Fiber Intake

• Eat whole fruits instead of drinking fruit
  juices.
• Replace white rice, bread, and pasta with brown
  rice and whole-grain products.
• Choose whole-grain cereals for breakfast.
• Snack on raw vegetables instead of chips,
  crackers, or chocolate bars.
• Eat legumes two to three times per week in chili
  and soups.

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Food for Thought on Diet, Health and Longevity

• There should be no such thing as a diet in the
  sense of a temporary change in your routine
  eating habits.
• Temporary dietary changes will only provide
  temporary health benefits.
• A diet in the best sense of the term is
  essentially a lifestyle choice, which is followed
  consciously and permanently.

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To Find More Information

• www.dietfacts.com
• www.nutritiondata.com
• www.calorieking.com
• www.caloriecontrol.org
• www.mypyramid.gov

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Thank You
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Questions?