University of Maine at Augusta

1. University of Maine at Augusta Nutrition and Your Health Susan Baker Associate Professor of Science

2. Nutritional Goals • Quality intake that allows you to function at your best and promotes health. • Intake that provides adequate levels of each nutrient • Enough to meet your daily needs and to maintain stores

3. Nutritional Goals • Quantity of intake that promotes a healthy body weight. • BMI between 18.5 – 24.9 • Waist less than: • 35” for women • 40” for men

4. Energy Balance • Goal is for the energy taken in to equal the energy output • energy in = • energy out =

5. Energy/Caloric Needs • Depend Upon: • Weight • Activity Level • Lean body mass (muscle) • Gender • Metabolism

6. Planning a Healthy Diet • Compare intake to RDA – not easy! • Follow general diet planning principles • Use the Food Pyramid to guide intake and activity

7. Diet-Planning Principles (6) • Adequacy • Balance • Variety • Nutrient density • Kcal/energy control • Moderation

8. Diet-Planning Principles (6) • Adequacy • diet that provides enough energy and nutrients to meet the needs of healthy people

9. Diet-Planning Principles (6) • Balance • Diet that provides enough, but not too much of each type of food • Don’t want overeating of one food type to “crowd” out intake of other nutrients….

10. Diet-Planning Principles (6) • Variety • Diet that includes a wide selection of foods within each food group • Eat a variety of fruits, not just oranges

11. Diet-Planning Principles (6) • Nutrient Density • Select foods that provide the most nutrients for the least number of calories (nutrient dense foods) • FF vs. baked potato…… • Other examples ??

12. Diet-Planning Principles (6) • Kcal Control • Intake that meets nutritional needs without excess kcal intake • Moderation • Diet that limits intake of foods high in sugar and fat (and alcohol)

13. Diet Planning Guides • Food Guide Pyramid • Foods within each food group provide similar nutrients and are from similar food sources • “New” Food Pyramid 1/2005 • Why was it revised?

16. Food Pyramid • 6 ounces grains • Includes: bread, pasta, cereal, rice…. • 1 slice bread = 1 ounce • ½ cup pasta/rice = 1 ounce • ~3/4 cereal = 1 ounce • Goal is for half of your servings to come from whole grains • How to recognize whole grains

17. Food Pyramid • 2 ½ Cups of Vegetables • Choose a variety of vegetables • Dark green • Orange and yellow • Dry beans

18. Food Pyramid • 2 cups Fruits What counts as a cup? • 1 orange, apple, banana, ½ grapefruit • 1 cup canned fruit or berries • 1 cup fruit juice • Goal is to limit juices and eat more whole fruits • Why?

19. Food Pyramid • < 30% of Mainers report eating 5 servings of fruits/vegetables per day

20. Food Pyramid • 3 cups Dairy* • 1 cup milk or yogurt • Choose low fat options • Why??? • 1 ½ ounces cheese counts as “1 cup” • Limit cheese intake • Why??

21. Food Pyramid • 5-6 ounces Meat and meat alternatives • Meat, poultry, fish, eggs, seeds, nuts, legumes • Choose low-fat/lean meats and poultry • Bake, broil, or grill it. • Don’t __________ it.

22. Food Pyramid • Fats, oils, sweets, salt – use sparingly • Butter, cream, sour cream, cream cheese • Saturated fats • Margarine • trans fats, especially in stick margarine

23. Food Pyramid • Fats, oils, sweets, salt – use sparingly • Candy, soda, sugar, honey….. • Sugar • Processed foods • Often a source of salt and/or trans fats

24. Food Pyramid • Physical Exercise • Be physically active for 30 – 60* minutes per day. • Goal is moderate to vigorous exercise • * 60 minutes for kids and teens

25. Physical Activity Goals • 30-60 minutes of sustained moderate physical activity 5x per week. • Walking, cycling • Shooting baskets • Pushing a stroller • Swimming laps • Gardening……..

26. Physical Activity and Health • Greater health benefits occur with increased duration, intensity, or frequency of physical activity.

27. Physical Activity in U.S. Trends • Inactivity increases with age • Physical inactivity is more common in • Women • those with less education • Those with a lower income.

28. Physical Activity in Maine • < 25% of Mainers report engaging in regular physical activity

29. Why is this all this important? • Obesity is on the rise. • Diabetes, even in teens, is on the rise. • Heart disease is on the rise. • Hypertension is on the rise. • A quality nutritional intake combined with regular physical activity can reverse these trends.

30. Maine Obesity Data % Obese Year 10-14 1995 15-19 1996 15-19 1997 15-19 1998 15-19 1999 15-19 2000 15-19 2001 20-24 2002 15-19 2003 20-24 2004

31. Benefits Physical Activity • Reduced risk of: • Heart disease • Type II diabetes • High blood pressure • Obesity • Osteoarthritis • Dying prematurely!

32. What are the Causes? • What factors contribute to a poor diet and obesity: • In your life? • AT UMA? • What factors contribute to a healthy diet and lifestyle: • In your life? • At UMA?

33. What are the Solutions? • Improve quality of intake by: • Improve quantity of intake by: • Increase activity level by:

34. Improving quality of intake • Increase intake of: • Whole grains • Fruits (but not juices) • Vegetables

35. Improving quality of intake • Reduce your intake of: • Cheese • Trans fats • High fat choices • Goal is less than 3 g fat/serving

36. Improving quality of intake • How do I do this? • Replace 2-3 foods in your diet with healthier choices. • Reduce fat content of milk • Turkey sandwich with mustard instead of roast beef with mayo. • Low fat popcorn instead of chips

37. Maintaining a Healthy Weight • Reduce portion size • Reduce fat content of intake • especially saturated fats • Keep physically active • Build lean body mass – muscle • Weight bearing exercise • Walking

38. Small changes can make a significant difference!

40. ASSIGNMENT • Evaluate the quality and quantity of your intake as compared to the Food Pyramid. • Record what you eat/do on a given day • Compare this intake to the Food Pyramid • What did you do well? • What areas need work? • Give specific recommendations for improving your diet/activity level.

42. Diet-Planning Principles (6) • Adequacy • diet that provides enough energy and nutrients to meet the needs of healthy people

43. Diet-Planning Principles (6) • Balance • Diet that provides enough, but not too much of each type of food • Don’t want overeating of one food type to “crowd” out intake of other nutrients….

44. Diet-Planning Principles (6) • Variety • Diet that includes a wide selection of foods within each food group • Eat a variety of fruits, not just oranges

45. Diet-Planning Principles (6) • Nutrient Density • Select foods that provide the most nutrients for the least number of calories (nutrient dense foods) • FF vs. baked potato…… • Other examples ??

46. Diet-Planning Principles (6) • Kcal Control • Intake that meets nutritional needs without excess kcal intake

47. Diet-Planning Principles (6) • Moderation • Diet that limits intake of foods high in sugar and fat (and alcohol)

48. Assignment • Record all of the foods you eat today (to include the quantity of each.) • Determine the # of servings from each food group of Food Group Pyramid. • Comment if this reflects normal eating for you. • Evaluate the quality and quantity of your intake – use the Food Guide Pyramid and class presentation to guide answer (be specific). • Make realistic suggestions as to how you could improve your intake. • Evaluate your level of physical activity and make recommendations for improving.

49. On-Line Resources • USDA Food Pyramid • Aim for a Healthy Weight • Great web site for anyone trying to lose weight • You can also evaluate your own personal health risks on this site – check it out!

50. Symptoms Iron Deficiency • Short attention span • Inability to concentrate • Irritable • Decreased physical performance • Increased number of infections • Most of these are also symptoms of low blood sugar!