1. PSR Challenge Week 2 Eat More, Weigh Less, & Fiber Stephanie Wurzer and Jody Bertness

2. Key Points  Pantry Management  Food is Our Fuel  Energy In Food  Energy Density  Carbohydrates  Fiber  Prebiotics

3. Pantry Management  Cleanout out unhealthy snacks  Remove the temptation  Wasteful? Some foods are better in the garbage than eaten.  Restock with healthy foods  Easier decisions for impulse or in a hurry snacks and meals  Keep a notepad next to your pantry  Write down right away  Tear off the top page and go

4. Food is Our Fuel  Food is similar to fuel for your car  Put too much fuel in a car, it overflows. We have a reserve and store excess energy as fat.  Need to balance the energy we use with the energy we take in

5. Energy In Foods have a combination of carbs/fat/protein, but usually are considerably higher in one. All of which have different amounts of energy.  High Carb Foods: breads, cereals, grains (pasta, rice, millet, buckwheat, barley), potato, corn, peas, baked beans, fruit  High Protein Foods: nuts, eggs, legumes, soy foods (soy milk, soy yogurt, tofu, soya beans)  High Fat Foods: Fried food, pastries, cakes, cookies, fatty meats, cheese, avocado, nuts and seeds, oils, margarine, butter, and cream

6. Energy Density  Amount of energy, in calories, present in a particular weight of food  Carbohydrates = 4 calories/gram  Protein = 4 calories/gram  Fat = 9 calories/gram  Alcohol = 7 calories/gram  High-density foods- weigh less and have more energy, leading to overconsumption  Low-density foods- lower energy with more bulk  feel satisfied

7. Potato Vs. Chips

8. French Fries VS Potatoes 5.4 oz. of French Fries (McDonalds Large) = 500kcals 10.5 oz. of a large russet potato = 290 kcals

9. 200 Calories

14. Energy Density

15. More Food, More Nutrients, Less Money

16. Carbohydrates Good or bad? Depends on the source. Complex Naturally occurring:  Milk  Fruit  Vegetables  Legumes  Whole grains Simple Added (refined):  Cakes  Cookies  Soft drinks  Chocolate bars  Processed foods

17. Simple Carbohydrates  One to two sugar molecules  Quick source of energy  Very rapidly digested  Often added or refined  Table Sugar  Corn Syrup  Honey  Maple Syrup  Soft Drinks  Candy  Fruit Drinks

18. Complex Carbohydrates  Many sugar molecules strung/branched together  Often rich in fiber  Commonly found in whole plant foods  Green Vegetables  Whole grains (oatmeal, pasta, breads)  Starchy vegetables (potatoes, corn, pumpkin)  Beans, lentils, and peas

19. Carbohydrates

20. FIBER

21. Fiber  Dietary Fiber:  Foods from plant origin  Does not break down in stomach and is undigested  Insoluble: Does not dissolve in water  Soluble: Does dissolve in water

22. Constipation  Due to:  Low fiber diet  Inadequate fluid intake  Low level of exercise  A change in routine  How to overcome:  Get 40g fiber daily  Drink water to help fiber work properly; Eight 8oz glasses/day  Be active for 30 minutes everyday

23. Colorectal Cancer  Third most common cancer worldwide  Caused by uncontrolled growth of abnormal cells forming a tumor within the colon or rectum  Risk Factors:  Getting older >50 years old  Genetics and family history  Inflammatory bowel disease  Lifestyle choices (diet high in red meats and processed meats, smoking, alcohol)  Weight; overweight or obese  High fiber diet reduces risk by about 40%

24. Soluble Versus Insoluble

25. Soluble Fiber  Legumes, oats, barley, some fruits (berries, bananas, apples, pears), and some vegetables (carrots, broccoli, artichokes, onions)  Can help with weight control  Maintain blood sugar level  Lower cholesterol  Protect against heart disease

26. Soluble Fiber  Dissolves in water. Attracts water, forms a gel and slows down digestion.  Delay gastric emptying  Food stays in the stomach longer  creating a feeling of fullness for longer  Increase transit time (slower movement) through intestine  Decrease nutrient (e.g. glucose) absorption  Diminishes absorption of lipids  Fatty acids and cholesterol that are bound to fiber cannot be absorbed  Lower serum cholesterol concentrations

27. Insoluble Fiber  Mainly whole-grain products and vegetables; wheat and corn bran, nuts, seeds, and some fruits

28. Insoluble Fiber  Laxative effect  Decrease (speed up) intestinal transit time  Increase fecal bulk  Helps against constipation  Prevents colon cancer  Acts as a prebiotic to feed the good bacteria that lives in our large intestine  Aid in digestion, repress harmful bacteria growth and defend against disease

30. Probiotics and Prebiotics

31. Summary  Eat low-density foods  Low energy and high volume  Vegetables, fruits, whole grains  Choose complex carbohydrates over simple  Try to get 40g of fiber daily