Eating Great in ’08 Basic Nutrition Workshop Part 2 Judy Rigsby Ungerland Chiropractic Clinic 7718 E. 91 st St. Suite 100 Tulsa, OK

Review of First Session Dietary Guidelines for Americans Macronutrients Micronutrients Rule Food Labels Daily Journal

Sodium and Caffeine New guidelines for daily sodium Caffeine comparisons per 8 oz. beverage –Drip Coffee – 100 mg –Black Tea – 55 mg –Green Tea – 20 mg

Water for Life Vital Element, second only to oxygen Vital every day Things that dehydrate –Aging process –Sweat from exercise –Medications –Caffeine Good general rule: for each glass of beverage with caffeine that you consume, drink one extra glass of water. Other Benefits –Helps utilize stored fat for energy –Helps body recover quicker after exercise –Aids healing process when you have been ill

Drink More Water Away from home –Water bottle –Order water at restaurants At home –Designate your own water container –Bottled water

All Water is Not Created Equal Hard or soft? –Hard water – lots of minerals –Soft water – fewer minerals Supermarket water –Distilled –Mineral or spring water –Still or sparkling water –Spring-like or spring fresh

MicroNutrients Vitamins and Minerals –Functions –Both organic and inorganic –13 major vitamins –3 basic criteria Cannot be manufactured in the body Symptoms from lack of vitamin Elimination of symptoms

Vitamins and Minerals Water-soluble –Vitamins C, B1, B2, niacin, B6, B12, folic acid, pantothenic acid, and biotin Fat-soluble –Vitamins A, D, E, and K Major Minerals –Calcium, chlorine, magnesium, phosphorus, potassium, sodium, and sulfur Trace Minerals –Iron, chromium, fluoride, manganese, zinc, selenium, copper, and iodine

Too Much or Too Little? Deficiency SignsDeficiency Signs –Vitamin A: poor night vision; dry, rough or cracked skin; slow wound healing; nerve damage; reduced ability to taste, hear, and smell; inability to perspire; reduced resistance to respiratory infections –Vitamin D: in children (rickets); in adults (osteomalacia) – soft, porous bones –Vitamin E: inability to absorb fat –Vitamin K: blood fails to clot –Vitamin C: scurvy, painful or swollen joints, shortness of breath, slow wound healing, muscle pains, skin rashes –B1: poor appetite, unintended weight loss; upset stomach; mental depression; inability to concentrate –B2: inflamed mucous membranes; burning eyes; skin rashes; anemia –B6: anemia; convulsions; skin rashes; upset stomach; nerve damage –B12: anemia; nerve damage; increased risk of stomach cancer

Too Much or Too Little?, cont. Overdose EffectsOverdose Effects –Vitamin A: liver damage, headache, vomiting, abnormal vision, constipation, hair loss, loss of appetite, bone pain, sleep disorders, and dry skin and membranes –Vitamin D: damage to kidneys and heart; muscle weakness, headache, nausea, vomiting, high blood pressure, and retarded physical growth –Vitamin E: upset stomach or dizziness –Vitamin C: upset stomach, diarrhea, or constipation –Niacin: liver damage and increased risk of diabetes and gout –B6: damage to nerves in arms, legs, hands and feet –Choline: vomiting, sweating, low blood pressure and fishy body odor

Hand in Hand Vitamin E keeps Vitamin A from being destroyed in intestinesVitamin E keeps Vitamin A from being destroyed in intestines Vitamin D helps body absorb calcium and phosphorusVitamin D helps body absorb calcium and phosphorus Vitamin C helps folate build proteinsVitamin C helps folate build proteins Vitamin B1 works in digestive enzyme systems with niacin, pantothenic acid, and magnesiumVitamin B1 works in digestive enzyme systems with niacin, pantothenic acid, and magnesium

Sources of Vitamins B1 (Thiamin) – fish, lean meat, poultry, liver, milk, yeast, potatoes, peas, beans, whole grain bread, and cerealB1 (Thiamin) – fish, lean meat, poultry, liver, milk, yeast, potatoes, peas, beans, whole grain bread, and cereal B2 (Riboflavin) – Leafy green vegetables, peas, beans, fish, lean meat, liver, kidney, eggs, milk, cheese, dried yeast, enriched bread, and cerealB2 (Riboflavin) – Leafy green vegetables, peas, beans, fish, lean meat, liver, kidney, eggs, milk, cheese, dried yeast, enriched bread, and cereal B3 (Niacin) – Eggs, lean meat, liver, dried yeast, enriched bread, and cerealB3 (Niacin) – Eggs, lean meat, liver, dried yeast, enriched bread, and cereal B5 (Pantothenic Acid) – Liver, kidney, eggs, and fresh vegetablesB5 (Pantothenic Acid) – Liver, kidney, eggs, and fresh vegetables B6 – Green vegetables, yeast, meat, fish, liver, milk, eggs, potatoes, whole grain cereal, and wheat germB6 – Green vegetables, yeast, meat, fish, liver, milk, eggs, potatoes, whole grain cereal, and wheat germ B12 – Lean meat, liver, kidney, milk, saltwater fish, and shellfishB12 – Lean meat, liver, kidney, milk, saltwater fish, and shellfish C – Fresh fruit and juices, tomatoes, cabbage, green vegetables, chili peppers, and potatoesC – Fresh fruit and juices, tomatoes, cabbage, green vegetables, chili peppers, and potatoes Folacin (Folic acid or folate) – Leafy green vegetables, legumes, seeds, and liverFolacin (Folic acid or folate) – Leafy green vegetables, legumes, seeds, and liver

Sources of Vitamins, cont. A – Milk, cheese, butter, eggs, fish oil, liver, kidney, carrot, papaya, pumpkin, leafy vegetables, and sweet potatoesA – Milk, cheese, butter, eggs, fish oil, liver, kidney, carrot, papaya, pumpkin, leafy vegetables, and sweet potatoes D – Cod liver oil, liver, fish, egg yolk and enriched milk (also produced in skin exposed to sunlight)D – Cod liver oil, liver, fish, egg yolk and enriched milk (also produced in skin exposed to sunlight) E – Vegetable oil, wheat germ, whole grain cereal, and lettuceE – Vegetable oil, wheat germ, whole grain cereal, and lettuce K – Liver, green leafy vegetables, cabbage- type vegetables, milkK – Liver, green leafy vegetables, cabbage- type vegetables, milk

Sources of Minerals Potassium – Low-fat milk, green leafy vegetables, dried fruit, nuts, beans, fish and potatoesPotassium – Low-fat milk, green leafy vegetables, dried fruit, nuts, beans, fish and potatoes Sodium – Low-fat dairy products, canned soups, tomato juice, pickles, bread, cereals, olives and table saltSodium – Low-fat dairy products, canned soups, tomato juice, pickles, bread, cereals, olives and table salt Calcium – Low-fat dairy products, green leafy vegetables, eggs, dried peas and beans, nuts, seeds and tofuCalcium – Low-fat dairy products, green leafy vegetables, eggs, dried peas and beans, nuts, seeds and tofu Phosphorus – Low-fat dairy products, lean red meat, fish, poultry, eggs, peanuts, whole-grain products, dried peas and beansPhosphorus – Low-fat dairy products, lean red meat, fish, poultry, eggs, peanuts, whole-grain products, dried peas and beans Magnesium – Dark green vegetables, nuts, shellfish, whole-grain cereals, low-fat dairy products and dried fruitMagnesium – Dark green vegetables, nuts, shellfish, whole-grain cereals, low-fat dairy products and dried fruit Chloride – Salt, soy sauce, moderate quantities in whole, unprocessed food, large amounts in processed foodChloride – Salt, soy sauce, moderate quantities in whole, unprocessed food, large amounts in processed food Sulfur – All protein-containing foodSulfur – All protein-containing food

Sources of Minerals, cont. Iron – Liver, lean red meat, whole-grain or enriched breads and cereals, rice, pasta, nuts, broccoli and spinachIron – Liver, lean red meat, whole-grain or enriched breads and cereals, rice, pasta, nuts, broccoli and spinach Zinc – Seafood, lean red meat, nuts, eggs, whole-grain cereals, beans and poultryZinc – Seafood, lean red meat, nuts, eggs, whole-grain cereals, beans and poultry Iodine – Saltwater fish, shellfish, iodized table salt and low-fat dairy productsIodine – Saltwater fish, shellfish, iodized table salt and low-fat dairy products Selenium – Seafood, lean red meat, whole-grain cereals and low- fat milkSelenium – Seafood, lean red meat, whole-grain cereals and low- fat milk Chromium – Lean red meat, seafood, low-fat cheese, whole- grain breads and cereals, fruits and vegetablesChromium – Lean red meat, seafood, low-fat cheese, whole- grain breads and cereals, fruits and vegetables Copper – Liver, shellfish, mushrooms, peas, beans, nuts, whole- grain cereals and breads, dried fruits and grapesCopper – Liver, shellfish, mushrooms, peas, beans, nuts, whole- grain cereals and breads, dried fruits and grapes Fluoride – Drinking water, tea and seafoodFluoride – Drinking water, tea and seafood Manganese – Widely distributed in foodManganese – Widely distributed in food Molybdenum – Legumes, cereals and organ meatsMolybdenum – Legumes, cereals and organ meats

Nutrition Books in Our Lending Library Available for Checkout

Our Reading Room for Kids

How to Make Nutrition Fun Not Just for Kids! Great Interactive Website:

Welcome to Fizzy Grove Here are some things Fizzy Pineapple wonders about: –If pro is the opposite of con, is progress the opposite of congress? –Shouldn't there be a shorter word for monosyllabic? –How many licks does it really take to get to the center of a tootsie pop? –If nothing ever sticks to Teflon, how do they get Teflon to stick to the pan?

S.M.A.R.T. Eater Checklist If you can check all of the boxes as true for you, then you can officially call yourself a S.M.A.R.T. eater! I wash my hands (with soap) before I eat. I do not eat and play games at the same time. I take small bites, and I chew thoroughly before I swallow. I sit down while I am eating instead of lying down or running around. I do not talk while I am eating. I do not sing while I am eating. I do not laugh while I am eating. I do not start food fights or make weird faces at the dinner table. I help my parents clean up after meals. (Ouch! We probably got you on that one.) I do not give food to my younger brothers and sisters without my parents’ permission and when my parents are not around.

The Food Pyramid Game

Super Food Bowl OR This PowerPoint show is available at: (Look in the Patient Education section)