1. Minerals

2. Objectives After reading Chapter 7 and class discussion, you will be able to: Identify recommendations for Calcium, Potassium, Sodium, Iron Describe the functions of Calcium, Potassium, Sodium, Iron

3. Objectives Identify foods sources for Calcium, Potassium, Sodium, Iron Identify sodium content of salt Describe how to reduce sodium intake Discuss risk factors and disease development for osteoporosis and iron deficiency anemia

4. 16 Minerals Major Calcium Chloride Magnesium Phosphorus Potassium Sodium Sulfur Trace Arsenic Boron Chromium Cobalt Copper Fluoride Iodine Iron Manganese Molybdenum Nickel Selenium Silicon Zinc

5. General Mineral Body Functions Provide structure Fluid balance Nerve cell transmission Muscle contraction Vitamin, enzyme, hormone activity

6. Sodium Function Electrolyte- extracellular fluid, fluid balance Assists in nerve impulse transmission and muscle contraction Dietary Guidelines 2010: 1500 mg or less 51 yo and older Any age: African-American, hypertension, diabetes, chronic kidney disease 2300 mg or less Under 51 yo

7. Where does dietary sodium come from? 75% salt from manufacturers 15% from salt added in cooking or at the table 10% comes from natural content

8. Sodium

9. Decreasing Sodium Intake Use fresh, whole, unprocessed foods 1 teaspoon salt = 2300 mg sodium Use little or no salt in cooking Use little or no salt at the table All types of salt have sodium Use other sodium-free spices: Basil, bay leaves, curry, cumin, garlic, ginger, mint, oregano, pepper, paprika, rosemary, thyme; lemon, vinegar, wine Use low-salt or salt-free commercial products

10. Decreasing Sodium Snack foods Potato chips, pretzels, salted nuts, crackers Processed Cheese Canned/instant soup Frozen Entrees, Breaded Meats Condiments Bouillon, soy sauce, teriyaki, Worcestershire, barbeque CAUTION

11. Decreasing Sodium CAUTION Foods prepared in brine Pickles, olives, sauerkraut Smoked and/or processed meats Bologna, corned/chipped beef, bacon, ham, lunch meat, frankfurters, sausage, salt pork Smoked/processed fish Anchovies, caviar, salted/dried cod, herring, sardines, smoked salmon

12. Decreasing Sodium Read the label! Rinse or boil Use little “chunkier” salts to give salt flavor blast

13. Food Frequency Sodium Intake

14. Potassium Intra-cellular fluids Works opposite of sodium Adequate Intake- 4700 mg Vegetables, fruits, dairy, legumes Promotes healthy blood pressure

16. Calcium

17. Functions Bone; cell, healthy blood pressure Weight loss DRI 12-18 yo- 1300 mg/day 19- 50 yo- 1000 mg/day Over 50- 1200 mg/day Older adults, 70+- 1500 mg/day

18. Osteoporosis Calcium deficiency “brittle bones” Hip, spine, wrist Peak bone formation- first 3 decades Weight bearing exercise, calcium, vitamin D, K, magnesium intake Risk- alcohol, smoking

20. Osteoporosis And Calcium Age and bone calcium Maximizing bone mass

21. Osteoporosis And Calcium

23. Calcium Food Sources 3 servings milk/dairy, dairy alternative a day Milk, yogurt, soy (300 mg/cup) Fish/seafood with bones Tofu Calcium fortified juice, cheese, cereals

24. Copyright 2005 Wadsworth Group, a division of Thomson Learning

25. Iron Hemoglobin (blood) and myoglobin (muscle) component Oxygen transport Food Sources Heme iron Animal meats Non-heme iron Plant foods Fortified vegetarian alternatives, cereals and breads Vitamin C increases absorption

26. Iron Deficiency Anemia Low hemoglobin Most common Breastfed infants, kids growth spurts Pre-menopausal or pregnant women, female athletes Chronic bleeding conditions Poor diet Symptoms Poor growth Tired Cold Poor performance

27. Iron RDA’s Infants > 6 months: 11 mg/day Teens: 11-15 mg/day Adult males, post menopause: 8 mg/day Women 19-50 yo: 18 mg/day Pregnancy: 27 mg/day

28. Minerals Magnesium Function Regulates blood pressure, muscle relaxation, stool softener Food Sources Whole grains, dairy, green vegetables, chocolate Flouride Function hardness to teeth, limits bacterial growth Food Sources Flouridated water, toothpaste