Wellness Journal 3
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KIN1600-Nutrition1.pptxNutrition Basics
Emily Caire, RD, LDN
Registered Dietitian/Nutritionist
Student Health Center
Wellness and Health Promotion
About the Student Health Center
Medical Clinic
Mental Health Services
Wellness and Health Promotion
A healthy eating plan can…
Improve brain function and energy levels
Maintain a healthy weight range
Prevent disease
Manage health conditions
Enhance physical performance
Energy Requirements
Varies by individual
Moderately active people, 18 years and older
1800 - 2,400 calories (female)
2200 - 3000 calories (male)
Depends on weight goals, activity level and an individual’s age and size
3,500 calories = 1 pound
+500 calories per day for weight loss or weight gain
Calories - one piece of the puzzle
Also consider…
Balance of nutrients
Nutrient quality
Timing of meals
Moderate portions
Different Types of Nutrients
Macronutrients
Carbohydrate
Protein
Fat
Micronutrients
Vitamins
Minerals
Water
Provide energy to the body
Support the energy cycle and cellular function
Carbohydrates
Primary Function
Primary source of energy for all body functions and muscular exertion
Energy Value
4 calories in 1 gram carbohydrate
Dietary Reference Intake (DRI)
40% to 60% of total calories
Sources of Carbohydrates
Simple (sugars)
Food Sources
Fruits and Juices
Milk
Yogurt
Refined/Sweeteners
Cane/Corn/Rice sugars
Honey
Agave nectar
Syrup
Candy and other sweets
Complex (starches)
Grains (Whole and Refined)
Wheat
Barley
Rye
Quinoa
Bread, Cereal, Rice, Pasta, Snacks
Vegetables
Non-starchy (minimal)
Starchy
Protein
Primary Function
Build and repair muscle and other tissues
Promotes fullness
Energy Value
4 calories in 1 gram protein
Dietary Reference Intake (DRI)
10% to 35% of total calories
Sources of Protein
Animal
Beef
Pork
Poultry
Fish
Seafood
Eggs
Dairy
Plant
Beans
Nuts
Seeds
Soy
Fat
Functions
Concentrated source of energy and source of essential fatty acids
Energy Value
9 calories in 1 gram fat
Dietary Reference Intake (DRI)
20% to 35% of total calories
Sources of Fat
Saturated:
Butter
Meat
Dairy
Cheese, ice cream, milk
Coconut/Palm oils
Trans
Margarine (hydrogenated oils)
Vegetable Shortening
Fried foods
Pastries/Snacks/Crackers
Oils
Olive, Canola, Grapeseed, Vegetable, Corn, Peanut
Oil-based dressing
Mayonnaise
Margarine (without hydrogenated oils)
Nuts and Seeds
Avocado
Saturated and Trans Fat
Unsaturated
Alcohol
7 calories in 1 gram alcohol
Has no nutritive value
Instantly absorbed into the blood stream
Metabolized by the liver into triglycerides (blood fat)
Triglycerides stored in adipose (fat) tissue
A serving of alcohol
(1) 12 oz beer
(1) 1.5 oz shot liquor
(1) 5 oz glass wine (5 glasses per bottle)
Water
Functions
Helps cool the body
Transports electrolytes and nutrients
Recommended intake
Depends on the individual and their activity level
As many as two quarts of water per hour can be
lost during exercise
For every pound lost during exercise, hydrate with 2 cups of water
Essential Nutrients: Vitamins
Primary Function
Facilitate metabolism
Aid in disease prevention
Water-soluble vitamins
B vitamins and vitamin C
B6, B12 and folate stored within the body
Fat-soluble vitamins
Vitamins A, E, D and K
Absorbed with fat and stored in fatty tissue
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Essential Nutrients: Minerals
Important functions in the body
Fluid balance
Bone health
Proper muscle contraction
Helps regulate growth, development and metabolism
Adequate amount of minerals are obtained from a balanced diet
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Nutrient Deficiencies
Vitamin B12
Calcium
Zinc
Contributing factors:
Schedules (classes and jobs)
Access
Lifestyle changes
Finances
*These are only common nutrient deficiencies found among college students with a diet that lacks variety. Nutrient deficiencies are individualized to an individuals diet, lifestyle, and medical condition.
Work load from classes paired with part time jobs and irregular class schedules often times leads students to choose high fat snacks instead of nutrient dense meals. Additionally, limited access to healthy foods, lifestyle changes, and lack of finances puts college students at greater risk for nutrient deficiencies like Vitamin B12, calcium, and zinc. These are only common nutrient deficiencies found among college students with a diet that lacks variety. Nutrient deficiencies are individualized to an individuals diet, lifestyle, and medical condition.
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Meal Timing: Avoid Skipping Meals
BREAK the FAST by eating within ONE hour of waking
A morning “snack” will do in a pinch
Aim to consume a meal/snack every 3-4 hours
Eating regularly throughout the day helps manage blood glucose, hunger and maintain focus
Balance Food Groups to Increase Satisfaction
Meals at least 3 food groups
Grain and/or Dairy
Protein
Fruit and/or Vegetable
Snacks at least 2 food groups
Protein or Fat + any other group
What are Fad Diets?
Diets that promise short-term, quick fixes that actually set many dieters up for weight-loss failure
Makes promises of weight loss or other health advantages without backing by solid science
In many cases are characterized by highly restrictive or unusual food choices
Celebrity endorsements are frequently used to promote fad diets, which may generate significant revenue for the creators from the sale of associated products
Popular Fad Diets
Paleo
The Whole 30
Ideal Protein
Intermittent Fasting
Ketogenic (Keto)
Cleanses/detox
The “Bottom Line”
“Cost” of your time seeking out and preparing special meals
Cost of special products
Because of nutritional inadequacies of some fad diet, supplementation is necessary – more costs
Potential long-term health consequences
Mental health consequences
Disordered eating
Critical Thinking
If it sounds too good to be true, it probably is
Ask "Who says so?" Is the person making the claim biased? Are they trying to sell a product?
Is the information based on just one small study?
There’s no one secret ingredient to weight loss/maintenance or optimal health
What can you maintain for a lifetime?
Components of Long Term Success
Variety
Portion control
Moderation
Balanced nutrition
Exercise
Behavior focused
Adequate sleep and hydration
National Weight Control Registry (NWCR)
A way to track people who successfully lose weight and keep it off
To qualify:
Maintained at least 30 lbs of weight loss for 1 year
Includes 10,000 people from 50 states
Average weight loss is 66 lbs
Average have kept weight off for more than 5 years
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NWCR
Similarities include:
98% modified their diet in some way (cutting back on intake)
94% increased physical activity (most popular exercise – walking)
Eat breakfast
Weigh themselves at least once/week
Watch fewer than 10 hours of television/week
Exercise an average of 1 hour/day
