Womens Leadership Symposium

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Womens Leadership Symposium

• July 2008

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• If you aim at nothing, youre sure to hit it
  every time.
• Author
  unknown

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Aiming for Good Health??
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Six Essential Nutrients

• Carbohydrates
• Fats
• Protein
• Vitamins
• Minerals
• Water

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Energy Nutrients

• Carbohydrates 4 calories/gram weight
• Protein 4 calories/gram weight
• Fat 9 calories/gram weight
• Alcohol 7 calories/gram weight

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(No Transcript)
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NutrientsYour Needs ????

• Depends on gender, age, health, activity
• Research done to determine needs but exact
  amounts not known.
• Dietary Reference Intake (DRI) published by the
  government for guidance note the word reference

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DRI The Components

• Dietary Reference Intake includes
• RDA (recommended daily allowance ie. levels to
  meet the needs of most healthy people
• AI (adequate intake) used when not enough
  evidence to establish an RDA

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Six Essential Nutrients

• Carbohydrates
• Fats
• Protein
• Vitamins
• Minerals
• Water

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CarbohydratesThe Fuel

• Primary energy source for the body
• Second largest component of the diet
• Whats number one?
• Needed for brain function (130 grams/day)
• Remember4 calories/gram

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Carbohydrates

• Quick energy can be used as soon as they enter
  the bloodstream
• Excess stored as glycogen (liver and muscles) or
  as fat. How many calories as glycogen?
• Two types simple and complex both provide energy

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Types of Carbohydrates

• Simple
  Complex
• sugar, honey, soda bread, cereal,
  pasta
• candy, cake, fruit rice,
  starchy veggies
• Decrease HDL Fiber Rich
• Increase Triglycerides Nutrient Rich

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Sources of Carbohydrates

• Plant foods primarily
• Milk (lactose milk sugar)
• None in protein and fats

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Carbohydrate Target

• 45-65 of total calories per day
• Example 2000 calorie diet
• 2000 x .45 225 grams
• 2000 x .65 325 grams
• For a 2000 calorie diet 225-325 grams per day

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Daily Carbohydrate

• Bread and Starches - 10 servings (15 x 10 150)
• Non-Starchy Veggies - 4 servings (5 x 4 20)
• Milk - 3 servings (12 x 3 36)
• Fruit 4 servings (15 x 4 60)
• TOTAL 266 grams carbohydrate

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Portion Explosion
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BAGEL
20 Years Ago
Today
140 calories 3-inch diameter
350 calories 6-inch diameter
Calorie Difference 210 calories
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SPAGHETTI AND MEATBALLS
20 Years Ago
Today
1,025 calories 2 cups of pasta with sauce and 3
large meatballs
500 calories 1 cup spaghetti with sauce and 3
small meatballs
Calorie Difference 525 calories
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Protein

• Not a major source of energy
• 20 of an adults weight (muscles, enzymes,
  hormones, DNA)
• Growth and repair of cells/tissues
• Composed of amino acids

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Amino Acids

• Essential and non-Essential
• Complete (animal) vs. Incomplete (plant)
• Complementary Proteins
• Beans nuts/seeds
• Green veggies grains
• Grains legumes (rice beans)
• Grains nuts (bread and PB)
• Grains dairy (cereal and milk)
• What about Soy?

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Protein Target?

• 0.36 grams/per of body weight
• Example 150 x 0.36 54 grams/day
• 20-25 total calories
• Daily Protein
• 54 grams 8 ounces
• (1 ounce weight of protein 7 grams protein)

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Daily Protein Examples

• Chicken Breast - 3 oz 21 gms Protein
• Milk 3 cups skim 24 gms Protein
• Egg 7 gms Protein
• Total 52 grams Protein

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Fats

• Also called lipids and includes triglycerides,
  fatty acids, cholesterol
• 9 calories/gram
• Functions cell membrane structure
• insulation
• absorption of fat soluble
  vitamins
• hormones, neurotransmitters

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Types Fat

• Saturated
• Gen from animals
• Solid at room temp
• Raise LDL cholesterol
• Tropical oils !!!!

• Unsaturated
• Non animal sources
• Types monounsat
• polyunsat
• Liquid at room temp
• Nuts, olives, avocado, oils

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Hydrogenation of Fats

• Unsaturated fats become saturated
• Why do it???
• Found mainly in fried fast foods, baked
• goods, shortening, and hard margarines
• Trans fat Target 2 grams/day max!!
• WORSE FORM OF SATURTED FAT

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Sources of Fatty Acids

• Saturated Monounsaturated
  Polyunsaturated
• animal fat olive oil
  corn oil
• coconut oil canola oil
  soybean oil
• palm oil peanut oil
  safflower oil
• 
  sunflower oil

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Fat and Cholesterol Levels

• Type Fat HDL LDL
• Sat Fat - Raise
• Monounsat Raise Lower
• Polyunsat Lower Lower
• Trans Fats Lower Raise

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Fat Target

• 20 total calories (45 grams/day for 2000 cals)
• Saturated and trans fats not required
• Very low fat diet not recommended

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Daily Fat Example

• For 45 grams Total Fat
• 1 Tablespoon oil
• 2 Tablespoons Ranch salad dressing
• 1 Ounce dry roasted almonds

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Cholesterol

• A fat
• Functions component of cell membranes, bile and
  hormones
• Body makes its own (800-1500 mg/day)
• Not as bad as saturated fat for clogging arteries
• High levels can cause atherosclerosis
• Problems result with low HDL or high LDL

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Cholesterol Sources

• Food Cholesterol/mg
• Egg yolk 213
• Shrimp (3 oz) 165
• Meats (3 oz) 70-85
• Whole milk (8 oz) 30-35
• Cheeses (1 oz) 25-30

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Re Cholesterol Intake

• Not required in any amount (liver makes it)
• Goal less than 300 mg/day if low risk
• Goal less than 200 mg/day if high risk
• Goal Triglycerides lt 150 mg/dl
• sugar and alcohol influence triglycerides
• Goal saturated fat lt 20 grams/day

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Vitamins and Minerals

• Found in every food group in various quantities
• Assist in breaking down fats and carbs and small
  extent protein
• No calories
• Regulate many functions/processes
• 40 required many have RDA or DRI value

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Vitamins

• Water-Soluble Fat-Soluble
• B vitamins (8) A, D, E, K
• C
• Not readily stored Easily stored
• Toxicity uncommon Toxic possible
• 
  

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Minerals

• Major greater than 5 grams ( a nickel)
• sodium, potassium, chloride, calcium
• Trace amts smaller than 5 grams
• iron, zinc, copper, selenium, fluoride,
• chromium, molybdenum

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Vitamins Minerals

• Functions and Food Sources - Handouts

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Do you need a supplement?

• Heavy menstrual bleeding?
• Pregnant or lactating?
• Strict vegetarian?
• Eating a very low calorie diet?
• Routine unbalanced, unhealthy meals?
• Tips

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Water

• 60 of body weight
• Carries nutrients through and wastes out of the
  body
• Lubricates and cushions around joints
• Temperature regulation
• Shock absorber for eyes and spine
• Maintains blood volume
• Muscle and blood weight is largely water
• Fad diets work short term due to water loss
• Pint per pound lost

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Water Target

• Women 2.7 liters/day
• Men 3.7 liters/day
• 8 glasses a day??? Doesnt have to be water.
• Sources water, tea, coffee, juice, soda and
  fruits and veggies
• Old myth debunkedcoffee is NOT a strong diuretic
• Alcohol IS a strong diuretic does not count
  toward fluid requirements
• Dont over do it !!

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Phytochemicals

• Important food component but not a nutrient
• Only in plant foods
• Phytochemical powerhouses fruits, veggies and
  whole grains
• Many serve as antioxidants
• Many yet to be discovered???

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Antioxidants

• Neutralize free radicals
• Free radicals are unstable molecules that are
  produced as a byproduct of chemical rxns in the
  body. Free radicals seek out a tissue to attach
  to so that it can become more stable. Once
  attached to a cell, the free radicals cause a
  chain of events, including DNA damage, that is
  harmful to the cell.
• Antioxidants help slow or possibly eliminate some
  of the damaging effects of the free radicals
• SINGLE MOST IMPORTANT DIET CHANGE???

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Increase Fruits Veggies

• MORE MATTERS
• TARGET 6-9 servings/day

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Essential Nutrients Summary

• Carbohydrates primary fuel source
• Fats fat soluble vitamin absorption hormones,
• neurotransmitters
• Protein growth/repair
• Vitamins Minerals catalyst for metabolism
• Water medium for metabolic functions

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Whats on your plate?
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Summary- Daily Targets

• 4-5 servings of veggies (1/2 1 cup per/svg)
• 3-4 servings fruit
• 3 servings dairy
• 6-8 oz lean meat or complimentary protein
• 8-10 servings whole grains, starchy veggies
• 3-4 tablespoons fat (healthy)

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Nutritional Challenges in Operational Settings

• Nutritional Density
• Nutritional Variety
• Weight Management

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Operational EatingNutrient Density

• How are items prepared?
• What about movie night?
• How are you hydrating?

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Operational EatingNutrient Variety

• What is your routine?
• Any special meals?
• Wheres the fiber?
• What about MREs?

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Operational EatingWeight Management

• Portion size?
• Celebrating with food?
• Boredom creeping in?
• Snacking between meals?
• Care package challenges?
• Soothing with food?
• Uniform tightening?
• Candy to the rescue?

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Returning Home

• Family pressures
• Portion control
• Exercise
• Fruits and veggies
• Celebrations
• Restaurant challenge

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Tools for Success

• Targets
• RDIs (handouts)
• MREs (handouts)
• References

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Nutrition Resources You Can Trust

• American Dietetic Association www.eatright.org
• Produce for Better Health Foundation
• www.fruitsandveggiesmorematters.org
• Food Guide Pyramid www.mypyramid.gov
• American Hearth Association
• www.americanheart.org
• www.deliciousdecisions.org
• USDA National Nutrient Database
• www.usda.gov

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What about exercise?
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• EXERCISE
• EVERY DAY THAT YOU EAT