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Nutrition and Healthy Living
Abbie LeeB. S. Nutritional Science
Community Health Promotion MPH, 2017
Overview
Target NutrientsDietary BehaviorTips and TricksTake-Home Messages
Recipe Demonstration
Why Nutrition Matters for Mental Health:Body has needs as does Brain
FuelStructure Precursors to neurotransmitters
DopamineSerotoninNorepinephrine
Target Micronutrients: Vitamin B and MagnesiumVitamin B complex
Function: myelination of neurons, production of serotonin
Sources: Pork, meats, seafood, eggs, and dairy, brown rice, whole grains, soy beans, broccoli, mushrooms
MagnesiumFunction: neurotransmitter regulation, energy
metabolismSources: leafy greens(spinach, lettuce, kale, chard),
whole grains, beans, sweet potato, nuts, seeds, avocados, fish
Target Micronutrients: Zinc Zinc
Function: free radical damage prevention, regulating mood
Sources: shellfish, beans, green peas, nuts, liver, seeds (chia, pumpkin, sesame) , cheese, yogurt
Target Macronutrients: Carbohydrates
CarbohydratesFunction: Blood sugar balance, essential
for neurotransmitter regulationSources: whole grains, breads, oatmeal,
whole grain rice, legumes, potatoes, fruits
How much? Aim for 40-50% of your calorie intake to be from carbs
Target Macronutrients: Protein
ProteinFunction: structure, neurotransmitter (serotonin, nor
epinephrine, dopamine) productionSources: meat, fish, eggs, milk, cheese, legumes, nuts,
mushroomsHow much? Anywhere from 10-35% of calorie intake
Target Macronutrients: FatsFats- Brain is estimated up to 50%
FAT!Omega-3’s
Function: development, structure of membranes, maintenance of brain function
Sources: fish (halibut, salmon, tuna, sardines), shelfish, flaxseed oil, chia seeds, nuts, peanut butter
Behavior: How we eatEat Regular MealsBreakfast Mindful eating Fluid intake
Take-Home MessagesNutrition Matters
Food for body, food for brainsEat nutrient dense foods
Balance!Body requires balanceNutrient stores
Tips and TricksSupplementationFood Swapping
Recipe Demo: Brain and Body Pita Pocket!Ingredients:
Whole wheat pita bread (carbohydrate, magnesium)
Eggs (protein, magnesium)
Spinach (magnesium)Sweet potato (magnesium
and vitamin B6)Avocado (magnesium)Tomato
Referenceshttps://www.psychologytoday.com/blog/evolut
ionary-psychiatry/201106/magnesium-and-the-brain-the-original-chill-pill
http://kellybroganmd.com/article/b12-deficiency-brain-health/
http://www.currentpsychiatry.com/home/article/vitamin-deficiencies-and-mental-health-how-are-they-linked/db4fbfd1534c62b9e1a9d7dcf6dc311e.html
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3868572/
http://www.mentalhealthy.co.uk/lifestyle/food/carbohydrates.html