Corinn Gehle MS, RD, LD Fairfield Medical Center

What’s the big deal about Nutrition?

Lifestyle Related Diseases  Cardiovascular disease  Obesity  Osteoporosis  Diabetes  Cancer  GERD

Nutrients  Carbohydrates  Lipids (fats)  Proteins  Vitamins  Minerals  Water

Carbohydrates  Body’s main source of energy -Main forms—sugar, starch, fiber  4 calories per gram  Examples: pasta, rice, tortillas, cereal, potatoes, honey, table sugar  Simple versus complex

Fiber  Promotes digestive health, lowers LDL (bad) cholesterol  Recommendation 25+grams fiber per day  Fruits, vegetables, whole grains

Lipids (fats)  Transports vitamins through body  Protect vital organs  Reserve supply of energy  9 calories per gram  Main types- Saturated: meat, poultry, fish, dairy, palm oil, coconut oil Monounsaturated: olive, canola, peanut, avocado Polyunsaturated: vegetable oils, fish Cholesterol: egg yolks, means, poultry, fish, dairy

Proteins  Build and repair cells  Helps keep you full  4 calories per gram  Recommendation:.8 – 1g per kg bodyweight

Vitamins  Regulate metabolic processes such as digestion and absorption of nutrients  Water soluble – vitamins B and C Vulnerable to cooking and may be destroyed by heat or washed away by water/steam. Body needs to get these vitamins everyday through diet  Fat Soluble – vitamins A, D, E, and K Stored in the liver and body fat

Minerals  Major minerals– calcium, potassium, phosphorous, sodium and magnesium i.e. regulate fluid balance, supports strong bones  Trace minerals– iron, copper, zinc, and iodine i.e. replenishes red blood cells

Water  Helps with digestion, absorption and transportation of nutrients  Cleanses the body  Regulates body temperature  Lubricate joints  Protects organs

What is a Healthy Diet ?

Before we get started….  Start at the perimeter of the store  Plan ahead, make a list  Don’t go shopping hungry  Label reading

Produce  High in vitamins, minerals, antioxidants 1. Fresh 2. Frozen- fresh  No added sugar or salt 3. Canned  Higher in salt and sugar ○ Rinsed to decrease

Whole Grains  Provides vitamins, minerals, phytonutrients, and anti-oxidants  Keeps you full  Aids in digestion  Lower bad cholesterol

Whole Grains Rules of Thumb 1. Read ingredient list- look for the word “whole” listed first 2. Looks for at least 3 grams of fiber per serving 3. Oats, bulgur, quinoa, wild rice, brown rice, and popcorn are always whole grain

Seasonings  Add flavor without added fat or calories  Hidden sources of salt  Salt alternatives  Seasoning Guide

1. Beans/ Legumes  High in fiber, protein and folic acid  Frozen, dried, or canned 2. Fish  Tuna, salmon, mackerel, tilapia ○ Good source of omega 3 fatty acids 3. Poultry  Remove skim  Baked, broiled, grilled 4. Red Meat  Round or loin cuts  Trim excess fat  No more than 9oz per week Proteins

Fats  Rule of Thumb  The more liquid at room temp = better for you heart  Butter versus Margarine  Saturated fat  No more than 2-3g per serving  Trans fat  Extends shelf like and makes food more “spreadable”  Avoid as much as possible  All fats are high in calories

Dairy  High in protein, calcium, and vitamin D  Bone health, muscle contraction, and helps stabilize blood pressure  Yogurt Look out for added sugar Greek is higher in protein and lower in sugar  Milk Choose 1% or skim

Salad Dressings  Oil versus Creamy Oil tends to have less saturated fat and less calories  Keep it on the side

Soda & Desserts  Added sugar No more than 10 tsp per day