all the right ingredients
TRANSCRIPT
What Are the Right Ingredients In a Great Menu?
Aging is Experienced by Everyone
Factors in Aging
In your Control:•Weight•What you eat•Exercise•Smoking
Not in your Control:•Disease•Food Supply•Disasters•Environment
Adult Disease Statistics
1. 598,607 died from Diseases of the Heart.
2. 568,668 died from Malignant Neoplasms (cancer)
3. 128,603 died from Cerebrovascular Diseases (stroke) –
4. Diabetes Mellitus – 68,504. 1 in 13 people
has diabetes (1 in 4 pre-diabetes) Every
10 seconds a person dies from diabetes-related
causes
5. 34 % Americans have high blood pressure, 36%
prehypertension
**1&2 account for 48% of all deaths**
How are these diseases affected by diet?
Deaths: Preliminary Data for 2009 by Kenneth D. Kochanek, M.A.; Jiaquan Xu, M.D.; Sherry L. Murphy, B.S.; Arialdi M. Miniño M.P.H.; and Hsiang-Ching Kung, Ph.D., Division of Vital Statistics March 16, 2011
How do these disease affect functional status?
Functional Status
Ability to do activities of daily living. Basic activities include:
Personal hygiene and grooming
Dressing and undressing
Self feeding
Functional transfers: getting from bed to wheel chair, getting onto or off of toilet, etc.
Bowel and bladder management
Ambulation: walking without use of an assistive device (walker, cane, or crutches) or using a wheelchair
Functional Status and Quality of Life
Caloric and Nutrient Intake
As we age, does our need for calories increase or decrease?
• An average sized elderly male needs 600 calories less than in his prime.
• An average sized elderly woman needs 300 calories less than in her prime.
As we age, does our nutrient need increase or decrease?
• Nutrient need stays the same.
• Because our calorie need decreases as we age, but our nutrient needs to not, nutrient dense food becomes essential to maintain functional status.
Lipids
• Three kinds of fats are part of the lipid group
– Saturated Fats
• Trans Fats
– Monounsaturated Fats
– Polyunsaturated Fats
• Fats that have no double bonds• Are solid at room temperature • Contribute significantly to heart disease and other health
problems• Sources are:
– Coconut and Palm Oil– Animal products
• Meats• Poultry• Dairy Products
Saturated Fats
Trans Fats – are manufactured or hydrogenated fats. These are fats changed from liquid to solid by adding hydrogen atoms
Monounsaturated Fats
• Fats that contain one double bond.• Sources are:
– olive oil – canola oil – peanut oil– peanuts– pecans– almonds– avocados
• MUFA actually lower the amount of cholesterol in the body. However too much fat of any kind is bad for the health.
Polyunsaturated Fats
• Fats that contain two or more double bonds
• Sources are:
– vegetable oils
• corn
• safflower
• sunflower
• cottonseed
Cholesterol
• Another kind of lipid found in the body
• Is closely linked with heart disease because it collects on the walls of the arteries and blocks flow of the blood to the heart
Only found in animal products butterfat, egg yolks, organ meats (liver and brain)
Lean Proteins
Fatty Proteins
Foe?
or
Friend?
Carbohydrates
There’s Been A Misunderstanding…
…all carbohydrates are not bad for you
Foe
Friend
Functional Foods
• Foods that provide health benefits beyond basic nutrition. They have identified benefit in disease prevention, reduced risk of disease, and possibly in treating diseases.
Functional Foods
So What Are “Carbs”?
• Organic compounds that consist of carbon, hydrogen, and oxygen
• The bodies most important source of energy
Simple Carbohydrates: Glucose & Fructose
Complex Carbohydrates
Oligosaccharides and Polysaccharides
Whole plants stripped of the germ and/or bran from the grain leaving highly digestible and easily preserved starch or sugar
Endosperm Endosperm
Bran
Germ
Whole Grain “White” Grain
Refined Carbohydrates
Glycemic Index (GI)
• CHO that break down quickly during digestions and release glucose rapidly into the bloodstream have a high GI
• CHO that break down slowly with a gradual glucose release have a low GI
Is a measure of the effects of carbohydrates (CHO) on blood sugar levels
How do you figure GI?
The glycemic index of a food is defined as the area under the two-hour blood glucose response curve following after eating a 50 gram portion of a “carbohydrate” food.
GI Classifications
2.5 g fiber, which is considered a good source, will lower glycemic index
5 g fiber is an excellent source, and will lower GI even more
Higher Fiber = Lower GI
Limitations of GI
• GI doesn’t account for what is eaten with other foods –protein offsets quick elevations
• GI is significantly altered by the type of food, ripeness, processing, storage length, cooking methods, and variety. Example – potatoes
• Glycemic response different from one person to another, and even in the same person from day to day
• Most values on the GI do not show the impact of glucose levels after two hours
• Glycemic response is strongly influenced by the composition of the previous meal and when it was consumed
Fiber
Soluble Fibers
• Regulate colonic transit time
• Increase:– Satiety
– Fecal bulk
– Frequency of BM
• Decreases– Gastric emptying
– Glucose absorption from small intestine
– Postprandial glucose level
Insoluble Fibers
• Regulate colonic transit time
• Binds minerals
• Increase:– Fecal bulk
– Frequency of BM
Soluble Fibers
Food Sources
• Green beans
• Carrots
• Bananas
• Oranges
• Apples
• Citrus Fruits
• Berries
• Oatmeal
• Legumes/dried beans
• Vegetable gums
Health Benefits
• Promotes healthy gut environment
• Decreases:– Risk of Cardiovascular Disease
– Risk of Diabetes
– Risk of Obesity
– Cholesterol
Insoluble Fibers
Food Sources• Wheat bran• Whole wheat and rye• Apple peeling• Pear• Cabbage family• Fresh tomatoes• Root veggies• Whole grain cereals• Potatoes• Strawberries• Peaches• Plums
Health Benefits
• Decreases:– Constipation
– Diverticular disease
– Hemorrhoids
– Hiatal hernia
Health Benefits of Whole Grain
• Reduced Risk of Cardiovascular Disease
• Protection from Insulin Insensitivity/Resistance and Diabetes
• Body Weight Regulation –– increased satiety
– delays how quickly the stomach empties
• Reduced Cancer Risk
Major Types of Whole Grain
• Corn – Ground; dried cornmeal
• Barley- Whole Grain Form – Hulled. Refined Form - Pearled
• Oats – Contain Soluble and Insoluble Fiber.
• Rye
• Rice
• Wheat
What About Pasta?
• Pasta is not a naturally occurring grain but can be made from whole grains. However, most pasta on grocery store shelves is made from Semolina flour, which is made from refined wheat grains. Thus it is not whole grain.
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Whole Grains and Cereals
At least half of all grains should be whole grains
Fruits and Vegetables
A n t i o x i d a n t s
P h y t o c h e m i c a l s
Properly Packaged
• 200 epidemiological studies demonstrate a 50% lower cancer risk.• Antioxidants & Phytochemicals are complementary and synergistic in:
– Stimulating the immune system– Antibacterial and antiviral activity– Detoxification– Enzymes– Decreasing platelet aggregation– Reducing blood pressure– Altering cholesterol metabolism
Fruits and Vegetables
• Phytochemicals
• Antioxidants
• Serve 5 fruits/vegetables daily
Antioxidants
• Title: A.C.E. Selenium • Job Description:
The Body’s Bouncer
Antioxidants
• Free radicals are unstable molecules which are short one electron and it needs one more electron to become stable. The body tries to borrow one from a stable molecule, so the previously stable molecule is now a free radical - this chain reaction continues until broken by an antioxidant.
Oxidative Stress
• Is the imbalance between free radicals and antioxidants .– Stimulation of immune system due to infection or
disease.– Exposure to Exogenous ROS
• Inadequate Supply– Low or inadequate dietary intake for an extended
period of time.
Oxidative Stress
Phytochemicals Are Unique
• Phytochemicals are not necessary for growth, development, maintenance or repair – they protect against disease.
• Fruits and vegetables are excellent sources of phytochemicals and antioxidants and appear to have a synergistic effect.
Phytochemical Categories
Phytochemicals are organized according to their protective physical, and chemical properties. Sometimes that groups them by color.
•Terpenoids•Organosulfurs•Polyphenols
Rainbow of Colors
Phytochemicals are widely found in the rainbow of colors:•Red•Orange and Yellow•Green•Blue and Purple
The More the Merrier
• Sneak vegetables into:
– Recipes
– Entrees
– Snacks
– Ask for two times the serving when eating out
“You are what you eat!”
Colorful Beans
• Just like with fruits and vegetables, you want a variety of colors.
• Beans contain the most fiber of all.
• ½ c beans daily will decrease cholesterol 5-10% in 6 weeks.
• Beans:– Decrease cholesterol
– Decrease blood pressure
– Stabilizes blood sugars
– Helps weight loss (satiety)
Legumes
• Just like with fruits and vegetables, you want a variety of colors.
• Beans contain the most fiber of all.
• ½ c beans daily will decrease cholesterol 5-10% in 6 weeks.
• Beans:– Decrease cholesterol
– Decrease blood pressure
– Stabilizes blood sugars
– Helps weight loss (satiety)
The Right Balance
20-30% Fat
For A 2000 Calorie Diet
900 – 1300 calories Carbohydrates
300 – 500 calories Protein400 – 600 calories Fat
Application
Go Functional For All the Right Ingredients