nutrition and supplements - carleton university...health canada says that fish oil supplements are...

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Jane Skapinker, R.D. January 13 th Nutrition and Supplements

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Page 1: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is

Jane Skapinker, R.D.

January 13th

Nutrition and Supplements

Page 2: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is
Page 3: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is

Agenda

Review challenge nutrition levels

Hydration

Supplements

Probiotics

Omegas

Iron

Calcium

Vitamin D

Goal Setting

Page 4: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is
Page 5: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is

Hydration

Challenge rules: “Drink 1/3 of your bodyweight in ounces

each day of water (20 ml per kg of bodyweight) to earn 1

point for this daily habit. Neither coffee nor alcoholic

beverages count towards your water requirement, but non-

caffeinated beverages do count.”

1 ounce = ~30mL

Page 6: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is
Page 7: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is

Dietary Supplements

Includes vitamins, minerals, herbs, botanicals, enzymes,

amino acids, and more.

Available mostly without a prescription

Please check with your doctor whether you

need a supplement based on your current

lifestyle, and medications

To identify if a product has been authorized for sale in

Canada look for the 8 digit NPN (Natural Product

Number) or DIN-HM (Homeopathic Medicine Number)

Page 8: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is

Probiotics

Bacteria that can help keep the natural balance of microflora

in the intestine.

Helps with digestion, bloating, IBS, constipation, diarrhea,

etc.

Lactobacillus and Bifidobacterium

Prebiotics- non digestible carbohydates that act as “food”for

the probiotics and helps them multiply (e.g. artichokes,

bananas, onion)

Page 9: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is
Page 10: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is

Omegas Omega-3 fats are a type of polyunsaturated fat known to

benefit heart health. There are three main omega-3 fats

found in foods:

Alpha-linolenic acid (ALA)

Vegetable oils (canola, soybean, flaxseed)

Eicosapentaenoic acid (EPA)

Docosahexaenoic acid (DHA)

Both found in seafood, including fatty fish (salmon, tuna,

trout) and shellfish (crab, mussels, oysters)

Page 11: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is
Page 12: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is

Omega-3s Supplementation

Fish oil supplements contain doses ranging from 250mg to 2000mg

Should I take a fish oil supplement?

Canada's Food Guide recommends Canadians eat two 75 gram (or 2 ½ ounce) servings of fatty fish each week. A 75 gram serving is the size of a deck of cards. Two servings of fatty fish is equal to about 2000mg to 3000mg of omega-3 fat each week. Or, it is equal to 300 to 450mg per day

Page 13: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is

Omega-3s Supplementation

You may want to take a supplement if:

Do not like to eat fish

Are vegetarian or vegan

Are at risk of heart disease

Have heart disease

Need to lower triglyceride levels

Health Canada says that fish oil supplements are safe for

adults at a dose of up to 3000mg per day.

Page 14: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is

Iron Iron is a mineral that is naturally present in food

There are 2 types of iron

“heme” iron= comes from animal sources

Found in: meat, fish, and poultry

This type of iron is easily absorbed in the body

“non-heme” iron= comes from plant sources

Found in: dried beans, peas, lentils, and some fruits and vegetables

In Canada some grain products including flour, pasta, and breakfast cereals are

fortified with iron

Iron is better absorbed when taken with a source of Vitamin C (found in

citrus fruits, cantaloupe, strawberry, broccoli, tomatoes, and peppers)

Page 15: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is

How much do I need (in mg)*?

Age Male Female Pregnancy Lactation

Birth- 6 months **0.27 **0.27

7-12 months 11 11

1-3 years 7 7

4-8 years 10 10

9-13 years 8 8

14-18 years 11 15 27 10

19-50 years 8 18 27 9

51+ years 8 8

Upper Limit for iron is 45mg/day

The RDS for vegetarians is 1.8 times higher than for people who eat meat

*Recommended Daily Allowance (RDA) for Iron

**For infants up to 6 months, the AI (adequate intake) established is based on the mean

of iron intake of healthy, breastfed babies.

Page 16: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is

How will I know if I don’t get enough?

Low iron levels can leave you tired, pale, and irritable

Groups at risk for deficiency are:

Young children, pregnant or pre-menopausal women, some

athletes, vegetarians, and older adults

Blood test results- Serum ferritin

Serum Ferritin Level (ug/L) Probable diagnosis

<15 Iron deficiency

>15-50 Depletion of iron stores, probable

iron deficiency

>51-100 Reduced iron stores, possible iron

deficiency

Page 17: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is

Common supplementation options

• Iron tablets (Ferrous Fumarate)- 100 mg of

elemental iron

• Iron capsules (Ferrous Gluconate)- each

capsule contains 35g of elemental iron

• Liquid iron supplement- 1 tbsp per day

• Iron injections- as recommended by MD

Page 18: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is

Steps to increase iron in your diet!

Include one iron rich food and one vitamin C rich food at every meal

Add cooked dried beans to soups, stews, or casseroles

Choose breakfast cereal/flour that are fortified/enriches with iron- check labels!

Choose dark green or orange vegetables more often e.g. spinach base for your salad

Have pasta with tomato instead of cream sauce

Have tea/coffee after meals because it can decrease iron absorption

Add dried fruits to your muffin recipe or cereal

Page 19: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is

Calcium

Calcium is an essential element for bone health

The body ensures that it has a constant supply of calcium and

does so in 3 ways:

Absorbs it from our food

It takes it from our bones when it’s lacking

Reabsorbs calcium from the urine into the bloodstream

Page 20: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is
Page 21: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is

Vitamin D: Key Factor in Calcium Absorption

Vitamin D3 ↑calcium absorption by as much as 30-

80%.

Osteoporosis Canada recommends that Canadians

aged 19-50, including pregnant or lactating women,

receive at least 400 international units (IUs) of

vitamin D3/day.

Adults 50+ should receive at least 800 IUs.

Most multivitamins provide 400 IUs of vitamin D3.

Some calcium supplements also contain vitamin D

Page 22: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is

When you just can’t get enough Calcium Calculator

The product label should state the amount of elemental

calcium in each tablet, e.g., 500 mg of elemental calcium

in each 1250 mg tablet of a brand of calcium carbonate

supplement.

The amount of elemental calcium is the figure you use to

calculate your true daily intake. Products made from

calcium carbonate are often recommended because they

contain the highest %age of elemental calcium per mg of

calcium source.

Page 23: Nutrition and Supplements - Carleton University...Health Canada says that fish oil supplements are safe for adults at a dose of up to 3000mg per day. Iron Iron is a mineral that is