Presentation on theme: "Environmental Pollution and Nutrition"— Presentation transcript:
1Environmental Pollution and Nutrition Eating Right for a Healthier You: Nuts and Seeds
2What are environmental pollutants? Toxic chemicals, metalsFound in air, water, soilFrom industrial accidents and improper storage or disposal of chemicals
3Superfund programIn 1980, U.S. Congress established the Superfund Program to locate, investigate, and clean up hazardous waste sites throughout the United States.Congress began this program in the 1980s in response to the Love Canal and Times Beach, well-known environmental disasters occurring in the 1970s.Photo by Lisa Gaetke, PhD RD
4UK ResearchUK participates in the Superfund Program through an NIH grantUK researchers are studying the effect of environmental pollutants and hazardous chemicals on:NutritionHealthThe environment
5Pollution and diseasePollution in the environment may increase the risk of diseasesHeart diseaseType 2 diabetesCancerWe can’t always control if we’re exposed to pollutionGood nutrition can help!
6The nutrition connection Healthy food choices can help protect the body from the effects of pollutionImprove the body’s immune systemProvide antioxidants and other disease fighting nutrients
7Eating Right for a Healthier You: Nuts and Seeds Eating plant foods, such as nuts and seeds, makes your diet more nutritiousMay help prevent chronic diseasesMay help protect the body from pollutants in the environmentChronic diseases: Type 2 diabetes, cardiovascular disease, certain cancers
8Nuts and seedsA nut is defined as a hard-shelled dry fruit or seed with a separable rind or shell and interior kernel.A seed is defined as the grain or ripened ovule of plants used for sowing.
9Why are nuts and seeds healthy? Low in saturated fatNo cholesterolGreat source of magnesium and vitamin EGood source of:Healthy fatsFiberProteinPhytonutrientsVitamin E: antioxidant potential, healthy immune functioningMagnesium: Needed in the formation of bones and teeth, plays a role in the conduction of nerve impulses, muscle contraction, normal heart rhythmPhytonutrients: also called phytochemicals, found only in plant foods, health benefits
10Healthy fats Monounsaturated fat Polyunsaturated fat May help lower cholesterolPolyunsaturated fatSmall amounts are necessary for healthNuts and seeds are considered heart healthy
11Plant proteins Great source of fiber Contain healthy fats, but no cholesterolGood source of phytonutrients
12Phytonutrients Are nutritious compounds found in plant foods Also called phytochemicalsProvide:AntioxidantsAnti-inflammatory abilitiesAnti-tumor propertiesProtection against heart disease and stroke
13Phytonutrients are divided into many groups Two groups are:Plant sterolsPolyphenolsBoth plant sterols and polyphenols are found in nuts and seedsPlant sterols: studied for cholesterol lowering effectsPolyphenols: may provide protection against heart disease
14Serving size of nuts and seeds USDA MyPyramid - a ½ ounce serving of nuts or seeds is equivalent to a 1 ounce serving of meat or poultryThis is about 12 almonds, 24 pistachios, 7 walnut halves, or 1 level tablespoon of nut butter½ ounce is a good serving size for a snack
15Heart healthy serving size FDA recommends ounces of nuts and seeds per day as part of a heart healthy dietThis is about 1/3 cupIf you substitute nuts and seeds as the protein in your meal, a 1.5 ounce serving would be equal to a 3 ounce serving of meat, poultry, or fishThis FDA recommendation is not meant to increase total daily calories eaten. A 1.5 ounce portion of nuts or seeds would replace a meat, poultry, egg, cheese, or fish serving for that day.
16The FDA’s 1.5 ounce daily serving of nuts and seeds applies to almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios, and walnutsBrazil nuts, cashews, and macadamia nuts are not included in this health claim because they contain more saturated fat
17Selection Best Choice: Raw, unsalted, unroasted Salted nuts add sodium Roasting can increase the saturated fat content of the nuts and seeds
18StorageBest to store in airtight containers in the refrigerator for up to 4 monthsOr store longer in the freezer for up to 8 monthsThe fat in nuts and seeds can become rancid
19Add nuts and seeds to already familiar favorites Chopped almonds, walnuts, or pecans to salads, breakfast cereal, or yogurtPeanuts to a stir fry recipePine nuts to pasta
20Replace salad croutons with seeds Choose whole grain crackers with added seedsAdd ground walnuts to your pancake batterAdd nuts or sunflower seeds to bread dough before bakingTry peanut or almond butters in a stir fry recipeInclude ground flaxseed in batters or breading for oven-baked fish or chicken
21Can you think of other ways to include nuts and seeds in your meals?