Men’s HealthStephanie KleinSodexo Mid-Atlantic Dietetic InternMay 7, 2013

Objectives• RD vs. Nutritionist – what’s the difference?• Prostate Health & BPH

– Healthy weight - abdominal obesity– Exercise– Vegetables

• Prevent Prostate Cancer• Heart Health, Omega 3’s, Sodium & Label Reading• Berry good for your heart• Supplements• MyPlate • Alcohol & Hydration• Questions?? Then….SMOOTHIE!

RD vs. Nutritionist..What's the difference?

• Nutritionist: this title varies by state– Anyone can call themselves a nutritionist– RD is a nutritionist but a nutritionist is not always

a RD!• RD: protected by licenser

– 4 yr degree in nutrition and dietetics or graduate degree

– Most RD’s have a masters– 1 year internship/pass national registration exam

from the Academy of Nutrition and Dietetics– CTU- continuing education

Prostate Health - BPH• The prostate is part of the male reproductive system• Most Men’s prostates get bigger as they age• Common problem with aging:

– BPH or Benign Prostate Hyperplasia (enlarged prostate)

– Causes increased urgency to urinate & difficulty urinating

– Once you get BPH – its not reversible! (goal is to prevent this)

• Can prevent BPH– Regular exercise (walking, jogging, running, or

swimming)– Maintain a healthy weight & avoid abdominal obesity– Eat plenty of vegetables

Healthy weight & Abdominal obesity

• “Overweight men are more likely to suffer prostate symptoms” – Nutrition Action Health Letter

• Waist > 42 inches = doubles chance of BPH• Being overweight/obese increases chance of

enlarged prostate (BPH) by 30%• Greater increase of BPH with abdominal obesity• Where you're overweight is what matters most!

– Abdominal obesity increases inflammation– Inflammation increases chance of BPH

Exercise

• 30 minutes or more most days of the week!– Brisk walk, bike, swim, run, jog, etc

• Weight baring activities– >60 yrs = loss of muscle mass– Lift weights, push-ups, squats– Prevents lean muscle loss!

• Tips:– Park far from store– Take the stairs– Join a class at the local gym– Work out with a friend

• Exercise may also help prevent cancer & keep you at a healthy weight (prevents BPH)

Exercise Cont..

• Balance calorie intake• Benefits include:

– Lessens inflammation in the body– Decreases risk for BPH by 25%– Build & strengthen muscles– Increase energy levels– Increase metabolism– Lifts spirits – Strengthens bones too!

Eat plenty of vegetables

• Eating 6 servings vegetables/day lowers the risk for prostate symptoms by 32%

• Even just 4 servings/day decreased risk of BPH– Vegetables contain certain phytochemicals (Lutein & Beta-

carotene)• Lutein

– Green vegetables– Spinach, broccoli, and peas

• Beta-carotene– Orange or dark-green vegetables– Carrots, sweet potatoes, spinach

• Compounds in vegetable tend to be anti-inflammatory (decreases risk for BPH)

Prevent Prostate Cancer

Reduce your risk by:• Controlling your weight• Follow a plant based diet• Avoid excessive multivitamins & fortified foods• Eat omega-3 fatty acid rich foods 3x/week• Use turmeric (spice) & olive oil in cooking• Limit whole fat dairy products• Drink pomegranate juice• Eat tomatoes – lycopene (cooked)• Get adequate sun or take vitamin D3 supplements• Exercise daily!

Benefits of Soy in Cancer Prevention

• Soy contains phytochemicals called isoflavones• Isoflavones affect many pathways in prostate cancer

cells to prevent growth and spread of cancer• Overall, Soy is useful in preventing prostate cancer!• Good source of soy:

– Tofu– Tempeh– Soybeans– Soy nuts– Soy milk

• Turmeric (spice) also contains isoflavones which helps to prevent prostate cancer

• Combine the two for the most effective prevention!

Heart Health

• Limit sodium-1500-2000 mg/day (1.5-2 grams)• Aim for 2-3 servings fruit & 3-4 servings vegetables• 1 cup raw, ½ cup cooked = 1 serving• Limit saturated fat- <7% of daily calories

– Choose low fat dairy products– Limit red meat, skin on meat, butter, fried foods– Choose fatty fish: salmon, mackerel, etc

• Limit trans fat to 1% of daily calories (< 2 grams)• Limit cholesterol to < 300 mg/day• Read labels! (sodium, saturated fat)

Omega 3 fatty acids

• AHA recommends 2 servings fatty fish per week for heart health!

• Two types of Omega 3 fats- EPA + DHA• Serving size of fish = 3 oz.• If you want to use a supplement:

– EPA & DHA = 500 mg or more daily (look on supplement label)

• You can get Omega 3 fats from sources other then fish….

Sources of Omega 3

• Salmon• Sardines• Trout• Herring• Oysters• Mackerel• Halibut• Tuna• 1% milk with DHA

• Flax seed, ground• Canola oil• Soybean oil• Walnuts• Omega 3 eggs• Fortified soy

beverage (soy milk)• NOTE: These are weaker

source of omega 3 fats but still important part of a healthy diet!

Heart Health - Limit Sodium

• Avoid processed foods – prepackaged meals, snacks, canned foods, etc

• Dressings, gravies, most condiments, and anything “salted” – peanuts, chips, pretzels

• Avoid putting salt onto food – keep salt shaker in cabinet and not on table

• Choose no salt added canned foods• Read labels – aim for < 500 mg per meal• 3 meals = 1500 mg • Snack (~300 mg or less)• Always look at the nutrition label!

If you purchase canned…

Substitutions for salt

• Pepper• Chili powder• Dry mustard• Garlic (fresh or powder)• Ginger• Bell peppers• Lemon/limes• Mrs. Dash• Onions (fresh or powder)• Tabasco sauce• Vinegar• Any herbs/spices you like!

Berry good for your heart• According to USDA- Certain berries may protect the

heart• Berries contain anthocyanins which decrease risk of

heart attack• Make colorful fruit/veggies part of daily diet!• Which foods contains anthocyanins?

– Blueberries– Strawberries– Blackberries– Cherries– Raspberries– Red cabbage– Red grapes– Black plums

Supplements

• Calcium– Get your calcium from food, not supplements

• Low fat or fat free dairy• Fortified cereals/juices• Dark green leafy vegetable• Get 3 servings of calcium rich food per day

• Take Vitamin D supplement if you do not go out into the sun (sources: fatty fish and fortified foods)

• Get your Vitamin D levels tested by your doctor!• A multivitamin is enough – Centrum Silver, One-a-day

Men’s, etc• Omega 3 supplements are fine if you don’t eat fish

– Look for EPA & DHA (500 mg or more)

Using MyPlate• Well-balanced diet

– Whole grains– Fruits – Vegetables– Lean protein (fish, skinless chicken, pork, tofu, beans,

lean beef)– Low fat dairy (choose skim or low fat milk, yogurt, etc)– Heart healthy fats (olive, canola, vegetable oil)

• Check out MyPlate: ChooseMyPlate.gov• ½ your plate should be fruits/vegetables• ¼ of your plate should be lean protein• ¼ of your plate should be whole grains (brown rice,

whole grain pasta, other grain of choice)

Alcohol

• If you choose to drink alcohol, do so in moderation• Limit alcohol to 2 drinks per day for Men• One serving of alcohol or one drink:

– 12 ounces of a beer or wine cooler– 8-ounces of malt liquor– 5 ounces of table wine– 1.5 ounces of 80 proof distilled spirits such as gin,

vodka, whiskey, etc.• Alcohol contains empty calories – no nutritional value

(no vitamins/minerals)• Alcohol may also contribute to dehydration• Drink water in between drinks (2 drinks = 2 cups of

water)

Hydration Station!

• > 65 years of age: Decrease in total body water content– Young adults = 80% of body composition– Older adults = 60-70% of body composition

• What does water do?:– Maintains cellular integrity– Regulation of body temperature– Transports nutrients– Maintains normal body waste removal– Dilutes/transports medications

• Thirst sensitivity decrease with advancing age• Increased risk of dehydration• Aim for minimum of 1500 ml of fluid daily!! (~50 oz or

6 cups of fluid)

Fluids

• Fluids include:– Anything liquid at room temperature

• Jell-O• Soup• Ice-cream• Milk• Ice cubes or ice chips• Italian ice• Popsicle• Juice• Sherbet• Sorbet • Coffee and Tea

Questions??

Time for Smoothies!!