Nutrition and Weight Management - PDF

Nutrition and Weight Management Megan Schuchert, MS, RD [email protected] Outline Essential Nutrients Nutrition for athletes Dietary Guidelines/New Food Guide Pyramid Heart Disease and Nutrition Weight Management Eating Disorders Essential Nutrients Essential nutrients are su...

Nutrition and Weight Management Megan Schuchert, MS, RD [email protected] Outline Essential Nutrients Nutrition for athletes Dietary Guidelines/New Food Guide Pyramid Heart Disease and Nutrition Weight Management Eating Disorders Essential Nutrients Essential nutrients are substances the body must get from food because it cannot manufacture them at all or fast enough to meet its needs There are 45 essential nutrients broken down into 6 classifications: – Protein – Carbohydrates – Fat – Vitamins – Minerals – Water Nutrients: Protein Form parts of muscle, bones, blood, enzymes, hormones and cell membranes and helps in growth Food Sources: meat, fish, poultry, dairy products, eggs, nuts, beans Provide 4 calories/gram Amino acids- are the building Complete vs. Incomplete Protein Complete protein- if they supply all essential amino acids (8) – ex. Meat, fish, eggs Incomplete protein- do not supply all essential amino acids – ex. Legumes and nuts Recommended Protein Intake ACSM: Fitness 10-15% total Professional: caloric intake 10-35% total 0.8-1.7 caloric intake grams/kg body weight NSCA body does not 1.5-2.0 g/kg body use more than weight 1.7 gram per kg of body weight  Protein Content in Foods Food Grams of Protein 4 oz piece of meat or 28 fish 1 cup legumes/beans 15-20 1 cup milk 8-10 2 Tbsp peanut butter 8 1 egg 6 1 slice whole wheat 3 bread Nutrient: Carbohydrate (CHO) Supply energy to brain, nervous system and muscles Food Sources: grains, fruits, vegetables and dairy products Provide 4 calories/gram Nutrient: Carbohydrate (CHO) Simple sugars- mono and disaccharides (ex. Glucose) Complex carbohydrates- polysaccharides (ex. Glycogen) Glycemic Index Classifies a food by how high and long it raises blood glucose Foods that are digested quickly and rapidly raise blood glucose (and insulin) have a high GI Foods that take longer to digest and slowly increase blood glucose have a lower GI Many factors affect the GI of a food Cooking Processing Eating the food with other foods Carbohydrates in the body Blood glucose- immediate source of CHO, short-term energy source Muscle glycogen- largest, long- term storage of CHO Liver glycogen- also long term store of CHO Recommended Carbohydrate Intake ACSM: Fitness 55-60% total Professional: caloric intake 45-65% total Athletes may caloric intake need 65-70% Fiber Non-starch polysaccharide that cannot be broken down by digestive system Soluble: oats, beans, fruits and vegetables (can help decrease cholesterol) Insoluble: bran, some green vegetables, whole grains (aid in digestive system) Recommended Fiber Intake: 25-35 grams/day Nutrient: Fat Composed of a glycerol plus 3 fatty acids Supply energy, insulate, cushion organs, absorption of fat soluble vitamins Food Sources: animal foods, nuts, fried foods, dairy Provide 9 calories/gram Recommended Fat Intake ACSM: Professional: Fitness 25-35% total 20-35% total caloric intake caloric intake Type of Fat Found In Health Effects Saturated Animal fats Raises total cholesterol Trans Fried foods, shortening , Raises total cholesterol stick Lowers good (HDL) margarine, processed cholesterol snacks Monounsaturat Olive and canola oils, Lowers total cholesterol ed Peanut butter May reduce risk of heart Almonds, cashews disease Fish, corn and soybean oils Polyunsaturate d Omega 3 Fatty fish (salmon, white Reduces blood clotting tuna) Lowers triglycerides Walnuts, Flaxseed Omega 6 Corn, soybean and Lowers cholesterol cottonseed oils Vitamins Organic compounds essential for life Humans need 13 vitamins Four are fat-soluble: Vit A, D, E, K Nine are water-soluble: Biotin, Folate, Niacin, Pantothenic acid, Riboflavin, Thiamin, Vit B-6, Vit B-12, Vit C  General functions of Vitamins help chemical reactions take place production of red blood cells maintenance of nervous system skeletal and immune systems antioxidants More specific functions Vitamin Dietary sources Functions A Milk, carrots, spinach vision D Milk, egg yolks Bones and teeth B-12 Meat, fish, poultry, fortified Synthesis red blood cereals cells, metabolic reactions C Peppers, spinach, citrus Healing, connective tissues B-6 Eggs, poultry, fish Metabolism of amino acids and glycogen Minerals Inorganic elements that serve a variety of functions in the human body Macrominerals (calcium, phosphorous, potassium, sulfur, sodium, chloride and magnesium) Microminerals or trace elements Calcium Functions: bone & teeth formation and maintenance, muscle contractions, nerve function and blood clotting Food sources? How much? Deficiencies? – Most common in? – Can lead to? Calcium-how much? AI (Adequate Intake) – M/F 9-18: 1300 mg/day – M/F 19-50: 1000 mg/day – M/F: 50+: 1200 mg/day – Pregnant/Lactating 18+: 1000 mg/day Iron Functions: red blood cell maintenance, anemia prevention, enzyme reactions Food sources? Red meat, eggs, spinach, beans How much? Deficiencies? Iron-how much? AI – M/F 9-13: 8 mg/day – M 14-18: 11 mg/day – F 14-18: 15 mg/day – M 18+: 8 mg/day – F 19-50: 18 mg/day – F 50+: 8 mg/day Water Essential nutrient Water makes up 60-70% of body weight The recommended amounts needed are: – Women need to drink about 9 cups of fluid per day – Men need to drink about 13 cups of fluid per day Dehydration Fluid loss of 1% of total body weight can increase core temperature during exercise 3-5% results in cardiovascular strain and impaired ability to dissipate heat Signs of Dehydration Dark yellow, strong smelling urine Decrease frequency of urination Rapid resting heart rate Prolonged muscle soreness Hydration General fluid recommendations Before exercise (2 hours): 16-20 oz During exercise: 6-8 oz every 15 minutes After exercise: 16-24 oz for every lb. body weight lost Electrolytes Major electrolytes lost in sweat are sodium chloride and potassium Sports drinks Needed when: – Exercise exceeds 60 minutes – Higher heat or humidity Contain CHO and electrolytes Should be an 8% solution Nutrition for Athletes Carbohydrates- 7-10g/kg per day or 65-70% of total calories Protein- up to 1.7 g/kg per day Fat- not less than 15% of calories Nutrition Recommendations for Athletic Events Before: fluids and carbs, limit fat and fiber During: more than 1 hour CHO and hydration After: mixed meal Carbohydrate Loading Used to maximize glycogen storage before competition Most beneficial in long distance endurance competitions American Dietetic Assoc recommends: – Diet with 65-70% calories from carbs – Decrease exercise week before competition – Rest completely day before competition Vegetarian Athletes May be at risk for: – Inadequate: Calories Protein Vitamins and minerals Nutrition Supplements Carbohydrate supplements – During exercise: consume 8% CHO solution to get 30-60 g CHO per hour – After exercise: within the first 2 hours Protein Supplements Thought to help increase muscle mass and help in muscle recovery No evidence above 1.7g/kg Negative effects? Creatine Thought to muscle free creatine pool Studies suggest possible benefit in short-term high intensity anaerobic exercise Long term effects unknown Salt Tablets Used for endurance exercise or extreme heat Use is not recommended – **may be necessary for ultra endurance events but needs to be utilized correctly in training and competition Dietary Guidelines for Americans http://health.gov/dietaryguideline s/2015/guidelines/ website for 2015-2020 edition (8th ed) The Guidelines 1.Follow a healthy eating pattern across the lifespan. 2. Focus on variety, nutrient density, and amount. 3. Limit calories from added sugars and saturated fats and reduce sodium intake 4. Shift to healthier food and beverage choices. 5. Support healthy eating patterns for all. New food guide pyramid? Now: Choose my plate www.choosemyplate.gov My Plate The website features practical information and tips to help Americans build healthier diets. It features selected messages to help consumer focus on key behaviors. Selected messages include: Enjoy your food, but eat less. Avoid oversized portions. Make half your plate fruits and vegetables. Switch to fat-free or low-fat (1%) milk. Make at least half your grains whole grains. Compare sodium in foods like soup, bread, and frozen meals —and choose foods with lower numbers. Drink water instead of sugary drinks. ChooseMyPlate.gov1 includes much of the consumer and professional information formerly found on My Plate: Daily Food Plan Grains 6 ounces Eat these amounts from each food group daily. This plan is a 2000 calorie food pattern. It is based on Vegetables 2.5 cups average needs for someone like you. (A 20 year old female, 5 feet 5 Fruits 2 cups inches tall, 140 pounds, physically active less than 30 minutes a day.) Your calorie needs may be more Dairy 3 cups or less than the average, so check your weight regularly. If you see unwanted weight gain or Protein 5.5 ounces loss, adjust the amount you are eating. Source: Fit and Well 8th ed. By Fahey Heart Disease and Nutrition Lipoproteins and Risk of CVD Two classes of lipoproteins (HDL and LDL) LDL transports cholesterol and triglycerides from liver HDL retrieves cholesterol and returns to liver to be metabolized Blood Lipid Profile Lipid Level Level Rating Total cholesterol