Download - NUTRIENTS VS. CALORIES DIETARY GUIDELINES
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NUTRIENTS VS.
CALORIES
DIETARY GUIDELINES
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Nutrients: CarbohydratesFats EnergyProteins (calories)VitaminsMineralsWater
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Problem in U.S.: Imbalance Nutrients vs. Calories
•Too many calories•Not enough nutrients
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2d Follow Dietary Guidelines Recommendations
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Functional Foods• Supply basic nutrients and…..• Have positive health effects• Examples:
1) beta carotene (carrots)- antioxidant2) Soy protein (Tofu)- decreases heart disease risk3) Omega 3 fats (fish): ditto4) Probiotics (yogurt)- intestinal health
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Fruits and VeggiesPeople who eat lots of fruits & veggies everyday:
Riskcancers, cardiovascular disease, cataracts,
macular degeneration
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Important ingredients in fruits & veggies: “Phytochemicals”•Found in fruits, veggies,
whole grains, legumes (peas, beans, lentils), seeds, soy products, garlic, onion, green/black tea
•Natural, protective chemicals in plants (“phyto”)
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1 serving veggies = 100 different phytochemicals
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Good “Green” Foods
•Bok choy, broccoli, collard greens, dark green leafy lettuce, kale, Romaine lettuce, spinach, turnip greens, water cress, beet greens, chard, Dandelion greens
•Chlorophyll gives green color
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Good Orange-Yellow Foods
•Carrots, sweet potatoes, acorn/butternut squash, apricots, mangoes, pumpkin
•Rich in carotenoids (> 600 types)Beta-carotene (carrots)Lycopene= red color tomatoes
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Carotenoids also in green veggies: hidden by chlorophyll
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Other plant pigments: purple, red, pale yellow called flavonoids•Examples:
Wine, grape juice, tea, blueberries, raspberries, red cabbage, potatoes, onions, dark chocolate
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Phytochemicals: How they work•Some- antioxidants: protect
cells/DNA from oxidative damage
(heart disease, cancer)•Others stimulate enzymes: deactivate carcinogens
• In intestine: block nitrates carcinogens nitrites
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Phytochemicals: How they work•Phytosterols: compete with
cholesterol absorption- intestine:
Lower blood cholesterol•Phytoestrogens (soy):
Block estrogen’s effect cancer
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Phytochemicals: How they work•Accumulate in eyes:
risk macular degeneration (blindness adults)
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Phytochemicals: How they work• Risk: Cataracts
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Recommendation: National Cancer Institute
•Eat rainbow of colors: 5 differently colored fruit & veggies everyday: MIX and MATCH
•“5-a-day..... the color way”
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Problem: most Americans eat just white potatoes not dark green/orange-yellow foods
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Cook: minimum time/little liquid- vitamins/minerals destroyed by heat•Steaming, stir-frying,
sautéing, microwaving, poaching
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Acid/Base Balance in Your BodyAcidic Foods: meat, dairy products,
processed foods, soft drinks, snacksBlood Acidity (lower pH)
Body adjusts (homeostasis): pulls calcium from bones
• Balances pH• Keeps blood more alkaline (basic)• Problem: Robbing bones of calcium
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Fruits and Veggies(green leafy)
Alkaline conditions in body
pH (normal blood pH: 7.36)
Protect bones