Uic nutrition 101 designing a healthful diet uic wellness center_2012

NUTRITION 101: DESIGNING A HEALTHFUL DIET

NUTRITION 101 UNIVERSITY OF ILLINOIS AT CHICAGO STUDENT WELLNESS CENTER, 2012-2013

• Presentation compiled and designed by Ashley L. Arnold, MBA, MPH Candidate

WHAT IS HEALTHY?• Basic Nutrition• Basic Physical Activity

WHAT ARE HEALTHY FOODS?

NUTRITION AND DAILY LIFE Q: What happens when we go

too long with out eating? A: Fatigue, irritability, shakiness Why: Red blood cells, brain and

nervous system rely on glucose (even during rest).

WHAT IS A BALANCED DIET?

ENERGY BALANCE The same amount of energy IN

and energy OUT over time = weight stays the same (energy balance)

More energy IN than OUT over time = weight gain

Less energy IN than OUT over time = weight loss

Energy Calories

ENERGY BALANCE To calculate caloric intake:

Your weight x 15

ENERGY BALANCE If you are overweight or obese,

reduce daily caloric intake by 500 for a weight loss goal of 1 lb per week or 150 for a weight loss goal of 1 lb per month.

Increase physical activity = burn 500 more calories

Decrease caloric intake from food = eat 500 fewer calories

National Heart Lung and Blood Institute provides further information

ENERGY BALANCE If you are underweight, increase

caloric intake by 500. Increase caloric intake from

food. Evaluate your physical activity

level and consider a reduction.

EAT THIS, NOT THAT CHOOSE OFTEN: Fruits (about 60 calories per serving) Low-starch vegetables (about 25 calories

per serving) Very lean protein (about 35 calories per

serving) Lean protein (about 55 calories per

serving) Dairy products (about 90 calories per

serving) Reduced-calorie fats (about 25 calories per

serving)

EAT THIS, NOT THAT CHOOSE WITH CAUTION (WATCH

THOSE PORTIONS): High-starch vegetables (about

80 calories per serving) Pasta/rice, cooked (about 80

calories per serving) Breads/cereals/crackers (about

80 calories per serving)

BALANCED PLATE Daily Intake Guidelines:

Carbohydrates – 130g or 45-65% of total daily energy intakeAdded sugars – 25% or less

Protein – 0.8-1.7 kg per lb. of body weight or 10-35% of total daily energy intake

Fats – 71-100g or 20-25% of total daily intake

HEALTHY TIPPrimary energy sources are carbohydrates and fat

PORTION CONTROL

PORTION CONTROL It’s in the hand 1 cup = fist

Best for beverages, cereal, casseroles, soups, fresh fruit, and salads

½ cup = cupped hand Best for pasta, rice, beans, potatoes, cooked

vegetables, pudding and ice cream 3 ounces = palm

Best for beef, pork, poultry and fish 1 tablespoon = thumb

Best for salad dressing, peanut butter, sour cream and cream cheese

1 teaspoon = thumb tip Best for butter, margarine, mayonnaise and oil

MINI LESSON ON NUTRITION

CARBOHYDRATES DESCRIPTION:

Simple & Complex CarbohydratesRefers to molecules of sugar present

BENEFIT: Consuming carbohydrates that are high in fiber and other nutrients reduces risk for chronic diseases; obesity, heart disease, diabetes

GOOD SOURCES: fiber rich fruits, vegetables, whole grains

CARBOHYDRATES: FUNCTIONS IN THE BODY ENERGY – the body relies primarily on

carbohydrates and fat for energy EXERCISE – light HYDRATION – when body burns alternate

energy, including stored fats, it dehydrates the body If prolonged, acid increases in blood – damages

body tissue and can cause coma or death CELL FUNCTIONS – similar to process

above, when body turns to alternate energy sources, it takes away from essential cell functioning

FIBER Helps digestion Contributes to prevention of digestive

and other chronic diseases; heart disease, type 2 diabetes

May enhance weight loss Daily recommendation:

25+ grams for women38+ grams for men

GOOD SOURCES: whole grains, legumes, leafy greens, fresh or frozen fruits

PROTEINS DESCRIPTION – large, complex molecules

found in the cells of living things BENEFIT –

Primary responsibility is to recycle amino acidsCritical components of all the tissues of the

human body, including bones, blood, and skinFunction in metabolism, immunity, fluid

balance, and nutrient transportCan provide energy in certain circumstances

GOOD SOURCES – nuts & seeds, legumes, certain vegetables; spinach, broccoli, soy beans

PROTEINS: FUNCTIONS IN THE BODY CELL GROWTH & MAINTENANCE ACT AS ENZYMES & HORMONES – speed up

chemical reactions, chemical messages (hormones)

FLUID MAINTENANCE & ELECTROLYTE BALANCE – proteins attract fluids

ACID-BASE BALANCE/MAINTENANCE STRONG IMMUNE SYSTEM – antibodies

(special proteins) ENERGY – we need to consume enough

protein to perform required work with out using up the protein that already play an active role in our bodies

FATS DESCRIPTION – a form of a lipid, insoluble in

water Triglyceride (most common in our food) – includes

“fatty acids” Saturated fatty acid (more hydrogen bonds) Monounsaturated fatty acid – liquid at room

temperature, but not always; olive oil, cashew nuts

Polyunsaturated fatty acid – usually liquid at room temperature also; canola, safflower and corn oil

Essential fatty acids (such as omega’s) – essential for body functioning, but the body cannot make them, therefore, consumption of essential fatty acids is important

FATS (CONTINUED) BENEFIT – provide energy

Twice as much energy per gram as a carbohydrate or protein

Major source of energy while body is at rest GOOD SOURCES – flax seed or flax seed oil,

salmon or other fish, walnuts, avocado OTHER INFORMATION –

Oils generally placed in this category (liquid lipids).

Animal fat – 40-60% of energy from saturated fat

Plant foods – 80-90% of energy from monounsaturated and polyunsaturated fats

FAT: FUNCTIONS IN THE BODY PROVIDE ENERGY AT REST - 30-70% of the energy

used at rest by the muscles and organs comes from fat sources.

FUEL PHYSICAL ACTIVITY – one of the best ways to lose fat is to exercise

BODY FAT STORES Energy at later use – rest, exercise or during low energy

intake Protection of major organs

ENABLE THE TRANSPORT OF FAT SOLUBLE VITAMINS – essential for many metabolic functions

HELP MAINTAIN CELL FUNCTION – maintain cell membrane integrity, regulate substances that transport in and out of the cell(s) or that bind to them

HELP US FEEL FULL

NUTRITION AND PHYSICAL ACTIVITY

NUTRITION AND PHYSICAL ACTIVITY KEY TERMS:

Physical activity - any movement produced by muscles that increases energy expenditure. Exercise is a sub-category of physical activity that

refers to purposeful, planned and structured physical activity.

***Physical fitness – interaction between nutrition and physical activity.

BENEFITS: Reduces risk for heart disease, stroke, and

high blood pressure Reduces risk for obesity, type 2 diabetes,

osteoporosis, colon cancer

NUTRITION AND PHYSICAL ACTIVITY BMI: Primary indicator of weight status To calculate:

Take your weight (in pounds) and multiply it by 703

Take your height (in inches) and square itDivide #1 by #2: Weight x 703/ height x

height

NUTRITION AND PHYSICAL ACTIVITY

BMI Classification

Below 18.5 Underweight

18.5 – 24.9 Healthy

25.0 – 29.9 Overweight

30.0 – 34.9 Moderate Obesity (class I)

35.0 – 39.9 Moderate Obesity (class II)

40 or above Severe Obesity

EXERCISE: CARBOHYDRATES & FAT

Moderate Exercise, such as riding a bike non-competi-

tively Carbohy-drates 45%

Fat 55%

Light Exercise, such as walkingCarbohy-

drates 12.5%

Fat 87.5%

Intense Activity, such as swimming

Carbohy-drates 67%

Fat 33%

PHYSICAL ACTIVITY TIPS 10 km race (32-40 min) – 40% fat, 60%

carbohydrates Marathon (2.5-3 hours) – 20% fat, 75%

carbohydrates, 5% other Day-long hike (5.5-7 hours) – 65% fat,

35% carbohydrates 1 MILE = 100 CALORIES

REFERENCE LIST:

Better Homes and Gardens Network Site by Meredith Corporation. (2009). Heart Healthy Living. Retrieved on August 13, 2012 from http://www.hearthealthyonline.com/fitness/weight-loss/hand-guide-portion-control_ss7.html.

Eat Right: Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics (formerly American Dietetic Association). (2011). Retrieved from http://www.eatright.org/nutritiontipsheets/.

Fernstrom, M.H. (2005). Runner’s World: The Runner’s Diet. United States of America: Rodale, Inc (registered trademark for Runner’s World), 49-73.

Thompson, J. & Manore, M. (2012). Nutrition An Applied Approach, 3rd edition. San Francisco, CA: Pearson Benjamin Cummings, 106-215, 410-441.

National Institutes of Health and U.S. Department of Health and Human Services’ National Heart Lung and Blood Institute. (n.d.). Aim for a Healthy Weight. Retrieved on August 10, 2012 from http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/index.htm.

Nutrimorphosis. (2012). Portion Control Tips & Tricks. Retrieved from http://nutrimorphosis.com/tag/portion-control/.

U.S. Department of Agriculture. Choosemyplate.gov. (2012). Retrieved from http://www.choosemyplate.gov/.

RESOURCES:

American Diabetes Association – www.diabetes.orgAmerican Dietetic Association – www.eatright.org or www.webdieticians.orgCenters for Disease Control and Prevention – www.cdc.govHeart Association – www.americanheart.orgInternational Food Information Council Foundation (IFIC) – www.ific.org Journal of American Dietetic Association – www.adajournal.orgNational Institute of Diabetes and Digestion and Kidney Disease (NIDDK) – www.niddk.nih.gov National Heart Lung and Blood Institute - http://www.nhlbi.nih.gov/U.S. Department of Health and Human Service’s Healthy People 2020 – www.healthypeople.govFood logging - www.choosemyplate.gov/SuperTracker/default.aspx, www.livestrong.com/thedailtyplate, or www.fitday.com