panhellenic what's best to eat2-09

8/14/2019 PanHellenic What's Best to Eat2-09

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Myth Busting:Whats the Truth about Nutrition?

Karen Wetherall, MS, RDDepartment of Nutrition

[email protected]

February 17, 2009


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What is Good to Eat?

Lets read the food label Whats a portion?

How many calories & other nutrients do I need?

Should I take a vitamin supplements?

Answering your questions Are there metabolism boosters that work?

What are some healthy snacks to eat?

Whats the latest on sugar substitutes, organic food, frozen

dinners, pizza, eating vegetarian?

Is coffee and alcohol really bad for me?


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How Do We Know What is in Food?

Check the food label

Labels must appear on allfoods except: Products that provide few

nutrients (coffee, spices)

Restaurant foods

Ready-to-eat foods(bakery/deli items)

Voluntary for raw foods


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Whats on a food label?

Serving size

Kcals per serving Kcals from fat

Fat content (sat. & trans)

Cholesterol

Sodium

Carbohydrate (fiber & sugar)

Protein

Selected

vitamins/minerals

Vitamin A

Vitamin C

Calcium

Iron Footnote

Daily Values for

2,000 and 2,500

kcal diets


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Source: FDA/Center for Food Safety & Applied Nutrition. http://www.cfsan.fda.gov/label.html
http://www.cfsan.fda.gov/label.htmlhttp://www.cfsan.fda.gov/label.htmlhttp://www.cfsan.fda.gov/~dms/foodlab.htmlhttp://www.cfsan.fda.gov/~dms/foodlab.htmlhttp://www.cfsan.fda.gov/~dms/foodlab.htmlhttp://www.cfsan.fda.gov/~dms/foodlab.htmlhttp://www.cfsan.fda.gov/~dms/foodlab.htmlhttp://www.cfsan.fda.gov/~dms/foodlab.htmlhttp://www.cfsan.fda.gov/label.htmlhttp://www.cfsan.fda.gov/label.html


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How Portion Sizes

Have Changed

20 Years Ago

Bagel

3'' diameter 140 kcal

Cheeseburger 333 kcal

Soda 6.5 ounces

85 kcal

Blueberry muffin 1.5 ounces

210 kcal

Today

Bagel

6'' diameter 350 kcal

Cheeseburger 590 kcal

Soda

20 ounces 250 kcal

Blueberry muffin 5 ounces

500 kcal


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What would be a

serving of meat?

A. The size of a salad plate

B. The size of a deck of cards

C. The size of an IPod Nano

D. The size of a remote control

Answer: B?


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True or False?I should keep my portions to just one serving

False

Focus on bigger portionsof veggies

Listen to physicalhunger and fullnesssignals to guide your

portions


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The nutrients

Lists key nutrients that

can impact your health

Nutrients to limit

Nutrients to eat enough

of


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Limit Trans Fat

Where do you find trans fats? Vegetable shortenings, some margarines, crackers,

cookies, snack foods, processed foods and other

foods made with or fried in hydrogenated oils.

Why are they bad for you? Trans fat acts like saturated fat

Raises LDL (bad) cholesterol which increases risk forheart disease

How much is too much? Recommendation: Keep intake as low as possible

Source: FDA/Center for Food Safety & Applied Nutrition. http://www.cfsan.fda.gov/label.html
http://www.cfsan.fda.gov/label.htmlhttp://images.google.com/imgres?imgurl=http://www.ifanca.org/images/graphics/fries.jpg&imgrefurl=http://www.ifanca.org/newsletter/2001_06.htm&h=148&w=145&sz=10&tbnid=qKZTZM8sJ5MJ:&tbnh=89&tbnw=88&start=12&prev=/images%3Fq%3Dfrench%2Bfries%26hl%3Den%26lr%3D%26sa%3DGhttp://www.cfsan.fda.gov/label.htmlhttp://www.cfsan.fda.gov/label.html


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True or False?

Eating fat will make me fat

False

Fat is a nutrient necessary for

absorption of fat-soluble vitamins

Our brains are >60% fat

Choose healthy fats most often

Olive, canola, avocado, nuts Omega-3 fatty acids (fatty fish, flax)

Improves CV health, depression,

memory, circulation, arthritis, stroke

prevention
http://images.google.com/imgres?imgurl=http://www.onsushi.com/images/avocado.jpg&imgrefurl=http://www.onsushi.com/%3Fp%3D10&h=360&w=450&sz=20&hl=en&start=1&tbnid=b2FpYn-b0SyrtM:&tbnh=102&tbnw=127&prev=/images%3Fq%3Davocado%26svnum%3D10%26hl%3Den%26sa%3DGhttp://images.google.com/imgres?imgurl=http://www.agrarmedien.ch/img1/Topnew-220806-Butter.jpg&imgrefurl=http://www.agrarmedien.ch/%3Fpage_id%3D1%26l%3D2%26node%3D1%26lvl%3D%26navi_array%3D1%26mod%3Dnews%26news_id%3D1099&h=110&w=155&sz=2&hl=en&start=9&tbnid=IgK_xlkOEb7UZM:&tbnh=69&tbnw=97&prev=/images%3Fq%3Dbutter%26svnum%3D10%26hl%3Den


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Total Carbohydrate

Starch

starchy vegetables, dried beans, lentils and peas, grains likeoats, barley and rice

Sugars naturally occurring sugars & added sugars

found in fruit and milk

Fiber fruits & veggies (especially those w/ skin & seeds), whole

grains, beans/legumes, nuts


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How many grams of sugar does

a Regular can of Coke contain?

A. 0 gm

B. 22 gm

C. 40 gm

D. 267

gm

12oz can of soda = 40 gms sugar

150 empty cals because it

contains no vits or minerals

Its better to choose water or a diet

soda & have fruit or veggies which

provide cals & nutrients


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Why Eat Whole Grains?

More trace minerals Whole grains provide minerals, processed grains like white

flour/sugar subtract minerals More fiber

3 whole grains/d (1/2c oats/brown rice/whole-grain pasta or 1slice whole grain bread)

Go for 25-35 gm/d Aids elimination, decreases colon CA Soluble fiber binds to cholesterol for excretion (oats, dried

beans, apple)

Carbs- 1 energy source for athletes
http://www.yoplait.com/


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Whole Grain Cereals

Healthier options

Choose cereals that contain:

Only whole grain or bran

Have at least 5 gms of fiber

No more than 8 gms of sugar

Good examples are:

Kashi GoLean Spoon-size Shredded

Wheat n Bran

General Mills, Post, or

Kelloggs Raisin Bran GrapeNuts

Weetabix Organic


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What is a serving of a fruit?How many servings do I need

to eat everyday?

1 serving of orange or apple is size of baseball

cup of canned fruit

cup dried fruit (dried raisins, cranberries)

You need to eat 4+ servings of fruits per dayFruits and veggies have phytochemicals which promote

health & reduce risk of cancer & heart disease


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Questions from You


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How Many Calories Do I Burn?

~2000-2400 kcals/d

Components of metabolism Resting metabolic rate (2/3) (1400-1500 kcals)

Energy used by your heart, lungs, circulation, repair

Thermic effect of food (10%) (200 kcals) Energy of digestion

Physical activity (30%) (500-600 kcals)

Movement including aerobic & resistance exercise What effects metabolism?

Body size & composition (larger bodies use more energy)

Age (metabolism slows if muscle mass declines)

Sex (men have more muscle, so metabolism is higher)


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How Can I Boost my Metabolism?True or false?

Drinking 8 cups of water per day can help burn calories.

True.

All of your body's chemical reactions,

including your metabolism, depend onwater.

If you are dehydrated, you may be burning

up to 2% fewer kcals

Tip: If your urine is darker than light strawin color, you may not be drinking enough

fluid. Try sipping one glass before each

meal & snack to stay hydrated.


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True or false?

Spicy foods will fire up metabolism.

True. Capsaicin, the bioactive compound that makes chile

peppers exude heat, can turn your metabolism up anotch while also enhancing satiety and reducinghunger.

Studies show that eating about 1T chopped red orgreen chile pepper resulted in up to a temporary

23% boost in metabolism. Tip: Sprinkle red pepper flakes onto pasta dishesand into chili, stew or pizza; use fresh chile peppersin salsa.


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True or false?

Eating more protein will rev up your metabolism

True.

Protein provides a metabolic advantage compared w/ fat or

carbs. Your body uses more energy to process it.

Studies show that you may burn up to twice as many cals

digesting protein as carbs.

In a typical diet, 14% of cals come from protein. If you double

that (& reduce carbs to make up for extra cals), you can burn anextra 150-200 cals/d.

Tip: Go for 10-20 gms per meal. Try 8oz cup low-fat plain yogurt

(~13 gms), cup hummus (~10 gms), 3oz salmon (~17 gms).

Bonus: Protein keeps you satisfied longer than carbs or fat.


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True or false?Eating a grapefruit before

each meal speeds metabolism

False.Grapefruit won't work miracles for your metabolism,

but it can help you lose weight. Half a grapefruit before meals helped individuals lose

~4 lbs in 12 wks (Journal of Medicinal Food). The reason: Fiber & water fill you up on fewer

calories, so you eat less at your next meal. Tip: Try a juicy piece of fresh fruit - half a grapefruit,or tangerine - before your meal.


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True or false?Lifting weights boosts metabolism

more than cardio workout

True.

When you strength-train enough to add 3 lbs of muscle,

you increase your calorie burn by 6-8% (youll burn~100 extra cals/d). Aerobic exercise doesn't

significantly increase your lean muscle mass. The best

way to gain muscle mass is to do resistance training.

Tip: Focus on exercises that use largest muscles & usetwo-part movements which will build more lean mass

Try: Squats, push-ups, and exercises that combine

upper- & lower-body movements


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True or false?If time is limited, exercise at higher

intensity for metabolic afterburn

True.

People who exercise at very high intensitiesexperience a post-exercise boost in RMR that is

larger & lasts longer compared with those who work

out at low or moderate level.

Up your workout effort & you can burn at least 10% oftotal cals used during workout in hour post-exercise.

If you walk/jog for 2 miles (~200 cals) instead of just

walk, youll burn an extra 20 cals the next hour.

Tip: Infuse your workout with bursts of speed.


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True or false?Celery is a "negative calorie food" because

digesting it uses up more calories than it provides.

A medium-size rib of celery

has ~6 kcals; it takes ~1/2

cal to digest it. Negativecalorie foods" dont exist.

Tip: Include celery as a

low-cal & filling addition to

salads, stir-fries, & soups It wont magically melt away

trouble spots. But it is

healthy.


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True or false?

Tea revs your natural calorie burn

True.

Catechins in green & oolong teas boost body's fat-burning fire.

One study of Japanese women found: Large cup of oolong tea increased calorie burn by 10%

Green tea raised metabolism by 4% for 1 hours

Other studies show 2-4 cups/d of green or oolong tea translates

to 50 extra cals burned/d or 5 lbs/yr.

Tip: Try a cup of green or oolong tea in place of morning coffee

for a dose of caffeine that will wake up you & your metabolism.


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Is Organic Food Much Better?Dirty Dozen: Must Buy Organic

(Non-organic laden with pesticides)

Fruit Apples Cherries Grapes, imported (Chili) Nectarines Peaches Pears Raspberries Strawberries

Vegetables Bell peppers Celery Potatoes Spinach


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No need to go organic with these

foods

Fruit

Bananas

Kiwi

Mangos

Papaya

Pineapples

Vegetables

Asparagus

Avocado

Broccoli

Cauliflower

Corn

Onions

Peas


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Is Being a Vegetarian

More Healthy?

If a person is a vegetarian and

eating the recommended 9+ servings of fruits and veggies,this is healthy by lowering cancer risk

balancing protein needs by eating beans, nuts, soy protein,this is healthy because these protein sources are lower insaturated fat and cholesterol than animal products

consuming lean proteins, like chicken, fish, pork or beeftenderloin, this is also healthy. Fish is a good source ofomega-3 fats, and meat is a good source of minerals likeiron and zinc.


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Should I be taking vitamins?

If you chose a variety of foods to eat from all of thefood groups you will consume vitamins, minerals &

other nutrients you need. The key is to each day eat:

6-11 servings of grains (breads, cereal, rice, pasta) 5-9 servings of fruits & vegetables

2 or more servings of dairy foods (milk, cheese, yogurt) 2+ servings of lean meat, poultry, fish, dry beans or nuts

Its also important to eat different foods daily Most people dont eat a great variety of foods & a

vitamin/mineral can provide missing nutrients


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Are frozen dinners healthy?

Lean Cuisine Spa CuisineClassics offer dishes made with100% whole grain

Roasted Chicken tenderloins ina lemongrass coconut sauceserved over brown rice withbroccoli, baby corn & yellowcarrots.

Calories 250 Fat - 6gm Sodium ranges 650-1000mg For the convenience & nutrition

these are a good choice


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Is pizza healthy?

Worst pizza

Uno Chicago Grill

Chicago Classic DeepDish Pizza

2,310 calories

162 g fat

123 g carbs

4,470 mg sodium

Better Choice

Lean Cuisine

Pepperoni Pizza

280 Calories

8 gm Fat


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What are Healthy Snacks?

Snack on nutritious food to keep your energy level high

and mind alert. If you feel hungry, that is natural.

When snacking, avoid foods

high in fat (burgers, fries)

simple carbohydrates (white breads, candy, soda)

Choose foods with complex carbs (whole-grain breads

& cereals)

Combine them with protein-rich snacks (peanut butter,

low-fat yogurt or cheese)
http://images.google.com/imgres?imgurl=http://pubpages.unh.edu/~vsn3/Popcorn.jpg&imgrefurl=http://pubpages.unh.edu/~vsn3/&h=600&w=600&sz=114&hl=en&start=16&tbnid=axvHMoQp0BP7EM:&tbnh=135&tbnw=135&prev=/images%3Fq%3Dpopcorn%26svnum%3D10%26hl%3Den


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Healthy Snacks

Piece of fruit or cup of applesauce

100 calorie pack popcorn bags

Fat-free yogurt

Reduced-fat string cheese

Low-fat, whole-grain crackers, Kashi or Triscuits

High fiber granola bars, Kashi or FiberOne Chex mix or package or oatmeal

Trail mix of seeds, nuts, dried fruit

Nuts or peanut butter
http://www.drsoy.com/c-4-soy-trail-mix.aspxhttp://www.drsoy.com/c-4-soy-trail-mix.aspxhttp://images.google.com/imgres?imgurl=http://www.drjohnscrackers.com/images/crackers_large.jpg&imgrefurl=http://www.drjohnscrackers.com/&h=314&w=400&sz=62&hl=en&start=16&tbnid=6JxkmunyQZonbM:&tbnh=97&tbnw=124&prev=/images%3Fq%3Dcrackers%26svnum%3D10%26hl%3Denhttp://images.google.com/imgres?imgurl=http://pubpages.unh.edu/~vsn3/Popcorn.jpg&imgrefurl=http://pubpages.unh.edu/~vsn3/&h=600&w=600&sz=114&hl=en&start=16&tbnid=axvHMoQp0BP7EM:&tbnh=135&tbnw=135&prev=/images%3Fq%3Dpopcorn%26svnum%3D10%26hl%3Denhttp://www.drsoy.com/c-17-soybars.aspx


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True or False?Energy Drinks are a healthy

way to get energy & fluid

False Energy drinks contain high levels of caffeine

which can cause: Initial awakening

Agitation Diarrhea Dehydration

High blood pressure Rebound fatigue
http://search.live.com/images/results.aspx?q=Energy+drinks&form=IGRE2&p1=OneRow


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How much coffee/caffeine

is too much?

Low to moderate intake of caffeine is 130-

300 mg of caffeine/day

Average daily caffeine consumption among

Americans is 280 mg/day

20%-30% consume more than 600 mg/day


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Common Sources of Caffeine

Coffee, plain, brewed 8 oz 135 mg Coffee, instant 8 oz 95 mg

Green tea 8 oz 25-40 mg Black tea 8 oz 40-70 mg Pepsi-Cola 12 oz 37.5 mg Coca-Cola Classic 12 oz 34.5 mg Diet Coke 12 oz 46.5 mg

Dr. Pepper or Sunkist Orange 12 oz 42 mg Mountain Dew 12 oz 55.5 mg Full Throttle 16 oz 144 mg Red Bull, 8.5 oz 80 mg SoBe No Fear 158 mg
http://www.medicinenet.com/script/main/art.asp?articlekey=44729http://www.medicinenet.com/script/main/art.asp?articlekey=44729


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Does drinking alcohol

turn into fat?

Calories that we dont burn

off can be stored as fat by

the body Alcohol, especially wine has

been shown to have some

health benefits (for the

heart)

Alcohol in moderation isrecommended 1 drink/d for women

2 drinks/d for men

Serving size

12 oz bottle Beer

4-5 oz wine (2/3c)

1.5 oz liquor
http://www.wikihow.com/Image:Wineservings_82.jpghttp://www.wikihow.com/Image:Beerservings_377.jpg


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True or False?People eat more calories when dining out at

restaurants than when eating at home

Fact, most of the time

Restaurant portions arelarge, usually high in fat

Many healthy choices areavailable


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EATING OUT TIPS

Ask to see a menu while waiting for a table allowstime to make a healthy choice

YOU are the customer you wont know until youask

Choose steamed, grilled, broiled, baked NOT fried Kids meal at a fast-food restaurant much lower in

calories & fat Ask for salad dressing, butter, sour cream on the side Split an entre AVOID buffets


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