ahead foundations of nutrition
TRANSCRIPT
FOUNDATIONS OF NUTRITION
PROTEIN: Structural building materials for cells / secondary fuel source
FATS: Essential for brain function, cell membranes, hormones, insulation, absorption of vitamins
CARBOHYDRATES: Primary sources of fuel
WE ARE WHAT WE EAT!
The quality of our health is contingent upon the quality of the building materials going into our bodies.
Our bodies are made up of what we eat and drink.
Fact: Our diets have changed more in the past 50 years than through all of history!
Finding: The diets humans ate for thousands of years -- until the 20th Century -- are what we are GENETICALLY DESIGNED TO EAT, DIGEST and METABOLIZE
BASIC NUTRIENTS
PROTEIN
Why We Need Protein
• Proteins are the primary building blocks that form the body’s infrastructure
• Needed for the growth and repair of all human tissues, esp. hair, skin, bones and muscles
• All hormone production and balance depends on protein
• Needed for the manufacture of antibodies and enzymes
We even need protein to THINK! All of our neurotransmitter brain chemicals are derived from protein
Protein for Weight Loss?
• High-protein / low-carb diets do produce weight loss, at least initially
- Unhealthy if high-fat protein and no good carbs (fruits, veggies & whole grain)
• Studies show protein suppresses appetite more than fats or carbs
• Digests more slowly than carbs or fats
Best News: Because protein is very slow digesting, about 20% of its calories are burned during digestion!
Protein Sources
• Protein is made of amino acids - Building blocks of the body
- The body needs 20 amino acids -- eight are “essential” – we must get them from food
• Protein is contained in both animal and plant sources
- Animal protein is considered “complete” because it contains each of the eight "essential" amino acids
- Vegetarians must eat a variety of plant food
Quality Protein Sources
Protein Source Serving Size Approx. Grams of Protein
Eggs 2 Eggs 10-12 gm
Salmon, Tuna, White fish, Seafood (shrimp, scallops, calamari)
3-4 ounces(a deck of cards)
20-30 gm
Poultry (skinless), Lean Beef, Lamb, Lean Pork
3-4 ounces (a deck of cards)
20-30 gm
Beans and Lentils 3-4 ounces (a half cup 7-10 gm
Low-fat or Skim Milk, Low-fat Yogurt (low-sugar)
8 ounces (one cup) 8-12 gm
Low-fat Cottage Cheese 4 ounces (a half-cup) 14-15 gm
Low-fat Cheese 1 ounce 7-8 gm
Nuts - Almonds, Walnuts, Peanuts 1 ounce 5-7 gm
Soy Products – Milk / Cheese / Tofu 8 / 2 / 4 ounces 6-8 / 5-6 / 10 gm
Oatmeal (not instant); High-protein Grains 2/3 cup 4-5 gm
Peanut Butter or Almond Butter (natural) 2 tbsp. 8 gm
THE INCREDIBLE EGG!
Eggs are one of nature's most nutritious foods.
At only 70 calories each, eggs are “Nutrient Dense” - a lot of nutrition for only a few calories!
Eggs contain the highest quality protein available in any food.
Most of the fats in egg yolk are unsaturated -- the type that lowers "bad" LDL cholesterol.
New "designer" organic eggs are high in Omega-3 fats
The Best Way to Start the Day
BREAKFAST OF CHAMPIONS:• Overnight we use available protein to
rebuild our organs, muscles, bones and tissues
• By breakfast time, we need to replenish our supply
• Try to get about 10-20 grams of protein each morning
© DW GROUP, LLC 2008
A calorie is a calorie
FALSE—the body treats different kinds of calories in different ways
True or False
BASIC NUTRIENTS
CARBOHYDRATES
Myths and Facts
MYTH
Fat Makes Us Fat / All Fat is Bad
• Sugar and refined carbohydrates are more likely to make us fat.
• High Blood Sugar spikes insulin which increases fat storage.
• Good fats are essential for health.
FACT
The Truth About Carbs
Carbohydrates are Sugar!All Carbohydrates break down, through digestion, into blood sugar (glucose)
The hormone INSULIN is needed for our cells to use glucose
Carbs are the primary sources of fuel for the body
The key is how FAST they break down
"Slow" Carbs are Good, "Fast" Carbs are Bad
CARBOHYDRATE CHOICES
Also known as simple or refined carbs• Found in processed, refined foods:
- "White" Foods – Bread, Rice, Pasta- Soda- Sweetened drinks- Juices- Candy- Cakes, Cookies, Donuts- Chips, Pretzels- Desserts- Sugars, Syrups, Jams- Sweetened Cereal
Digest in 5-10 minutes
Limit "Fast-digesting" Carbs
Fast Carbs quickly convert to blood sugar
Raise the level of blood fats like Triglycerides
Cause Platelets to become unusually sticky
Reduce levels of "good" HDL Cholesterol
Trigger the release of excess Insulin
Refined "Fast" Carbohydrates are a leading cause of Heart Disease!
Sugar– 4 grams to a teaspoon
1 Packet = a teaspoon = 4 grams of sugar40 grams of carbohydrates=10 teaspoons of Sugar! 10
teaspoons of sugar per serving
BEWARE OF HIDDEN SUGAR
Sugar is also hiding in unlikely foods like: • Pasta• Bagels• Bread• White Rice
A large plain bagel contains the equivalent of about 14 teaspoons of sugar!
A 1-cup serving of pasta contains the equivalent of 10 teaspoons of sugar!
Beware of Hidden Sugar!
Food Serving Size
Carb grams
= tsp. Sugar
White Rice 1 cup 45 10½
Pasta 1 cup 40 10
Mashed Potatoes
1 cup 37 9¼
White Bread 2 slices 24 6
TOTAL Cereal 1 cup 32 8
Soda 12 oz. 39 10
Fruit Punch 12 oz. 44 10½
THE BEST CARBS!“Whole Foods” -- Fruits and Vegetables -- contain Antioxidants, Phytonutrients, Vitamins, Minerals, and key nutrients.
Fight FREE RADICALS Reduce Oxidative Damage to Cells Slow Down the Aging Process!• Reduce Risk of Heart Disease• Reduce Risk of Cancer5-a-Day is
good advice!• WHOLE FOODS WORK SYNERGISTICALLY 1+1=3 or
more
BETTER CARBOHYDRATE CHOICES
Also known as complex carbs• Tend to be found in foods
designed by Mother Nature - Most Vegetables- Fruits- Nuts and Seeds- Beans and Lentils- Whole Grain Breads- Whole Wheat Pasta- Oatmeal - Sweet Potatoes- Brown Rice
Digest in 20-45 minutes
Eat "Slow-digesting" Carbs
It's Easy to Add "Slow" Carbs
"Slow" Carbs Serving Sizes
Vegetables
Fruits
Nuts
Beans
Brown / Wild Rice
Sweet Potatoes
Oatmeal
1 cup leafy/raw; ½ cup chopped
1 fruit (apple, etc.) or 1cup pieces
1/3 cup (small handful)
½ cup cooked
½ cup cooked
1 small baked; ½ cup mashed
½ cup
"Slow-digesting" Carbs are High-Fiber
Benefits of Fiber:• Slows the digestive process• Helps stabilize blood sugar levels• Helps cleanse digestive tract
The amount of fiber in a product generally indicates how healthy it is
– a good “Whole Grain” Bread should have at least 3 grams of fiber per slice
Slow carb foods also have Vitamins and powerful Phytonutrients that have significant Anti-Oxidant properties that help protect our cells from damage and disease
Benefits of Fiber
Helps prevent Heart Diseaselowers cholesterol
Protects against Diabetescan flatten blood glucose
levels after mealsmay limit insulin levels
Also guards against Diverticulitis Constipation ObesityWe should aim for 20-25 grams a day
OatsBarleyBeansSoy Fruits & VegetablesRye Krisps
It’s Easy to Add Vegetables!It’s Easy to Add Vegetables!
Frozen: As Good or
Better than . . . Frozen: As Good or
Better than . . . FreshFresh
They form our cell membranes or
“Border Guards”
Good Fats are Vital!
Protection
SUPER FATS
Polyunsaturated Fats Omega-3 / Fish Oil:
- Salmon, Tuna, Sardines- Soybean, Flax Seed Oils
Monounsaturated Fats Olive Oil, Peanut Oil, Peanut Butter, Nuts (Walnuts,
Almonds, Pecans, Pistachios)- Lowers LDL, Raises HDL
SUPERFATS- OMEGA-3’S
Omega-3 fatty acids• lower LDL • reduce triglyceride levels • inhibit blood clots• maintain elasticity of artery walls• stabilize arrhythmia• ease depression• improve brain function
“FISH AND FISH OIL: GOOD FOR THE HEART, THE
MOOD AND THE MIND” - Dr. Weil's Weekly Wellness Bulletin, 5/6/02
Walnuts
Salmon
Tuna
TRANS-FAT: The “UGLY” FatsTRANS-FAT: The “UGLY” Fats
"Fake" Fats: oils artificially "saturated" with hydrogen to be solidNot compatible with our body chemistryCirculates in bloodstream as a solid rather than oilRaises LDL, Lowers HDL, Causes Oxidation
Evidence suggests even one gram is too much for a healthy diet – Tufts University School of Nutrition
"Hydrogenated / Partially-hydrogenated Vegetable Oil" – Quantity of Trans Fats are now on
food Nutritional labels – Jan. 2006
The Bottom Line
Our health is in our control!
We have the Power of Choice
We can make better decisions that will have a profound and lasting effect on our good health
We can all live DYNAMICALLY WELL!