nutrition and supplements - carleton university...health canada says that fish oil supplements are...
TRANSCRIPT
Jane Skapinker, R.D.
January 13th
Nutrition and Supplements
Agenda
Review challenge nutrition levels
Hydration
Supplements
Probiotics
Omegas
Iron
Calcium
Vitamin D
Goal Setting
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
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)
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)
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)
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
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.
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)
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.
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
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
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
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
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
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.