Late Night Nutrition

1. Late Night Nutrition

2. Excellent Video! • http://www.youtube.com/watch?v=fOGHUaHrhsY

4. Grains • Decreasing the risk of heart disease and aiding in digestive health. • The two types of grains are whole grains and refined grains. • Difference – Refined grains are processed to remove part of the grain. • Reason – Longevity, can sit on shelf longer. • This removes fiber and other nutrients. • Make over half of grains whole grains.

5. Examples of Whole Grains • Whole-wheat flour • Bulgur (cracked wheat) • Oatmeal • Brown rice

6. Vegetables - Why Important? • A quote taken from nutrition health net, “Vegetables provide essential nutrients and most are low in fat. They are an important source of potassium, magnesium, dietary fiber, folate, and vitamins A and C.” • Potassium: Helps maintain healthy blood pressure • Magnesium: Necessary for healthy bones, muscles and for healthy blood pressure • Fiber: As part of an overall healthy diet, helps reduce cholesterol levels and maintain digestive health • Folate: Helps the body form healthy red blood cells • Vitamin A: Keeps eyes and skin healthy and helps protect against infections • Vitamin C: Helps heal cuts and wounds, keeps teeth and gums healthy and aids in iron absorption

7. Vegetables • Five types of vegetables. • Dark green, Orange, Dry beans, Starchy, Other • You should eat 2½ cups of vegetables each day. • You should eat a variety of veggies from the five groups throughout the week.

8. Examples of Vegetables • Dark Greens - spinach, broccoli, and romaine lettuce • Orange - carrots, sweet potatoes, and pumpkin • Dry Beans - tofu, split peas, and pinto beans • Starchy - potatoes, green peas, and corn • Other - celery, tomatoes, and onions

9. Fruit – Why Important? • BMI Control • High Vitamin and Mineral Intake • Very Low Fat Intake • Lowered Risk for Chronic Disease • Filling for the Body • Better Weight Management • Decreased Sugar Cravings

10. Fruit • Eat a variety of fruits — whether fresh, frozen, canned, or dried — rather than fruit juice for most of your fruit choices. • Fruit provide a lot of water and can be used to get hydration. • Natural Sugar • Avoid “fruit juice” • A lot of power foods are fruit such as blueberries, oranges, grapefruit. Packed with vitamins

11. Examples of Fruits • All of these fruits are high in vitamin C, fiber, carotenoids, calcium, and folic acid. • California Avocado • Papaya • Guava • Cantaloupe • Orange • Apricots (dried, unsulfured) • Mango • Strawberries (organic) • Kiwi • Grapefruit (pink or red)

12. Fats • Four types of fats • Saturated, Trans, Polyunsaturated, Monounsaturated • You should eat no more than 6 teaspoons of oils each day.

13. Examples of Fats - Saturated • Solid at room temperature • Increase your LDL levels • Animal products • red meat, dairy, butters, eggs • Some vegetable products • Coconuts, palm oil

14. Examples of fats - Monounsaturated • Monounsaturated fats are liquid at room temperature. • They can help with LDL levels to reduce heart disease. • Vegetable products • Canola oil, olive oil,peanut oil

15. Examples of fats - Polyunsaturated • Liquid or soft at room temperatures. • Some are necessary for survival. • Reduce LDL levels. • Vegetables products • Safflower oil, sunflower oil, corn oil, flaxseed, canola oil, seafood • Fish is a great source

16. Examples of fats - Trans • Trans fats are often called “hydrogenated”. • Deep Fried • They are monounsaturated, and polyunsaturated fats that have been processed. • Increase LDL and decrease HDL levels. • “Vegetable shortening”, Margarine, Some dairy products

17. Dairy – Why Important? • Prevents calcium deficiency • Prevents • High blood pressure • Colon cancer • Osteoporosis • Important for women – osteoporosis

18. Dairy • Anything rich in calcium • Dairy gets confused with items with high in fat • Good – Milk, natural cheese, yogurt • Bad – cream cheese, cream, butter

19. Meat – Why Important? • Muscle growth and development • Bone growth and development • Healthy skin • Hormones and vitamins synthesis • Provides • Protein – muscle growth • Iron – oxygen delivery • Zinc – helps immune system • B vitamins – cell metabolism

20. Protein - Meat • Red Meat (beef, pork, or lamb) • Poultry (chicken or turkey) • Fish (tuna – omega 3, omega 6) • Eggs • Beans • Nuts • Seeds

21. How to create a diet • Caloric burn • Calories in – calories out • Progressive weight gain in small doses • 3500 calories

22. Late Night Nutrition • What are some well known “facts” about eating foods late at night?

23. The truth! • Your body can’t tell what time of day it is in regards to calories! • Your body DOES however recover best while sleeping. • Studies have shown eating protein rich foods prior to sleeping can improve muscular performance by upwards of 22%. • Your body absorbs amino acids while sleeping, stimulating muscle growth. • Your body can only absorb 25 grams of protein at a time.

24. Why am I hungry at night? • Dehydration is one of the main reasons of late night food cravings and hunger • It could derive from boredom • You could be genuinely hungry because of an early dinner • You suffer from low salt or sugar levels • Lack of protein in your body • Exercise

25. Effects of eating unhealthy late • Poor sleep • Sugar (stimulant) • Too full • Guilt • Caffeine (Stimulant) • Alcohol (depressant) • Nicotine (stimulant) • Heart burn • Bathroom problems • Acid reflux

26. Eating helps sleep? • Depending on what is eaten. • Quote from ChristinAitchison on suite101.com • “Tryptophan, which is an amino acid component found in many plant and animal products, is one of the ingredients necessary for the body to make serotonin, which naturally creates feelings of calm and sleepiness. Tryptophan is transported to the brain by carbohydrates. The amino acid is then converted to serotonin by vitamin B6. Sodium rich foods like chicken and fish help to maintain the activity of serotonin in the body. Therefore, the combination of these food groups and nutrients at dinner can induce a better, deeper sleep.”

27. Eating helps sleep? • Conversely, going to sleep on an empty stomach can cause blood glucose levels to fall, which triggers the pancreas to secrete the hormone glucagon. According to Peel’s article, this can stimulate the appetite center of the brain and can cause a person to awaken.

28. Alcohol • Alcohol helps… then hurts • Shallow sleep and multiple awakenings, REM rebound associated with nightmares or vivid dreams, sweating, and general activation

29. What should I eat then? • Protein or granola bars • Egg rolls • A mixture of fresh fruits • A cup of yogurt • Crackers and cheese • Veggie sticks with yogurt dips • A bowl of cereal with skimmed milk • A cup of hot chocolate • A nutritious sandwich

30. Diet I have provided • Provide email after seminar

31. All sources • http://www.askdrsears.com/topics/family-nutrition/fruits/top-ten-fruits • http://www.girlshealth.gov/nutrition/healthy_eating/pyramid.cfm • http://www.kristensguide.com/Health/Nutrition/Macronutrients/Fat/fat_types.asp • http://www.realsimple.com/health/nutrition-diet/weight-loss/busting-10-diet-myths-10000001700385/index.html • http://www.livestrong.com/article/343177-why-you-shouldnt-eat-before-sleeping/ • http://news.menshealth.com/the-best-thing-to-eat-before-bed/2012/02/24/ • http://suite101.com/article/how-food-affects-sleep-a124904 • http://www.medscape.org/viewarticle/497982 • http://www.livestrong.com/article/402541-why-do-we-need-fiber-in-our-diet/ • http://www.livestrong.com/article/273610-the-effects-of-an-all-fruit-diet/ • http://www.livestrong.com/article/136807-positive-effects-fruit-body-mass-index/ • http://www.livestrong.com/article/226287-importance-of-meat-in-the-diet/ • http://www.livestrong.com/article/197145-importance-of-dairy-in-a-diet/