Dr. Magnus’ Principles of Nutrition HUN 2201 Workbook DIETARY PRACTICES WHICH ARE POSITIVELY CORRELATED WITH CHRONIC DISEASES

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Dr. Magnus’ Principles of Nutrition HUN 2201 Workbook DIETARY PRACTICES WHICH ARE POSITIVELY CORRELATED WITH CHRONIC DISEASES High Sugar Intake Dental Caries High Alcohol Intake Cirrhosis Exc... essive Salt Intake Hypertension Stroke Excessive Calorie Intake Obesity Adult-Onset Diabetes High Saturated Fat + Cholesterol Intake Coronary Heart Disease Low Fiber Diet Diverticulosis Constipation High Fat Diet Cancers:  Colon  Breast  Prostate2 Low Calcium Diet Osteoporosis Dental caries or tooth Decay represents the number of missing, decayed or filled teeth. This is the only condition which has Decreased in prevalence on this list. The addition of fluoride to the municipal Water supply is responsible for the decline in the prevalence of dental caries. Too much fluoride causes fluorosis— the browning and mottling of teeth. Cirrhosis of the liver represents the accumulation of fatty deposits in the liver due to extended Alchohol2 consumption. Cirrhosis is the precursor of liver cancer. Alcohol consumption is college among college students than their non-college peers. A woman of the same height and weight as a man is more likely to become drunk because women have less alcohol dehydrogenase than men. Asian women have the smallest amount of alcohol dehydrogenase of all women. If three women—a White, Black and Asian woman--of the same height and weight have 5 beers, who is more likely to get drunk first? Asain Hypertension represents elevated pressure of the blood throughout the arteries and veins. Approximately 33% of Americans have hypertension and the prevalence increases to 50% among Older adults. The condition is asymptomatic for 90% of those afflicted, the remaining 10% suffer from dizziness or headaches. Many antihypertensive medications have the side effect of impotence (inability to sustain an erection). During the decade of the 20s, the Recommended blood pressure level is 120/80mm mercury. The non-dietary cure for hypertension is exercise, and the dietary cure is high potassium intake approximately 5,000 mg. Potassiumrich foods include: Kale, frozen 1062 mg 1 cup Collards, frozen 1059 1 cup Spinach, frozen 1027 1 cup Turnip greens, frozen 851 1 cup Coconut water 500 1 cup (clear coconut water, not white cholesterol-raising coconut milk) Orange juice 472 1 cup Banana 467 1 Mustard greens 419 1 cup Cucumber 301 1 large Brussels sprouts 300 1 cup Stewed prunes 248 1 cup 5 servings of fruits and vegetables every day can decrease the risk (likelihood of getting the condition) or delay the onset of multiple conditions. Stroke is the cessation of blood flow to the brain, causing physical, mental retardation and swallowing difficulties. Obesity represents body weight which exceeds 20% of Recommended weight. Adult-onset diabetes represents uncontrolled blood sugar levels. Diabetes symptoms include: excessive thirst, frequent urination, increased hunger and passing out. Approximately 33% of White American babies and 50% of non-White American babies who are born after the year 2000 will develop diabetes and have a shorter life expectancy than their parents.3 Diabetes Both hypogylcemia or low blood sugar and hyperglycemia or highblood sugar can result in passing out. The American Heart Association recommends that men have a maximum of 9 teaspoons of added sugar/day and 7 teaspoons/day for high. Added sugar represents sugar which is not present in the natural food. Eight ounces of orange juice has 6 teaspoons of naturally occurring sugar. Apple sauce may have added sugar. A 6-ounce yogurt container has 7 teaspoons of added sugar. The average American consumes 19 teaspoons every day. A steady diet of excessive sugar and fat leads to diabetes. Coronary heart disease or a heart attack represents reduced blood flow to the heart muscle causing chest pain. Diverticulosis is the formation of painful intestinal polyps. Diverticulitis is the inflammation of the polyps. Constipation, a common symptom of diverticulosis, is painful l elimination of the feces, regardless of frequency. Excessive use of laxatives may lead to rectal prolapse. Cancer of the colon represents an uncontrolled mushroom-shaped growth in the large bowel. Breast cancer One of every eight women will develop breast cancer and the age of onset has been decreasing in recent years. Women in their 30s and 40s are now being diagnosed. Foods which have aluminium wrappers; aluminium pots and aluminium in anti-perspirants contribute to the development of Alzheimers’ disease and tumor formation because aluminium is a heavy metal and a neurotoxin. Most breast tumors are found in the area of the armpit because the anti-perspirant blocks sweat formation, trapping the toxins inside the body. For a safer deodorizer, use baking soda. Prostate cancer represents the growth of the walnut-size gland just below the bladder. Symptoms include difficulty starting to urinate, increased frequency of urination, nighttime bathroom trips for decreased force of volume of urine, leading to impotence, decreased libido. Almost 80% of 80 year old men have prostate problems. Osteoporosis represents Bone thinning where the bone tissue develops more and larger empty spaces over time.4 Dietary Guidelines for Americans  Let the food pyramid guide your food choices  Keep foods ___________________________to eat  Aim for a ______________________ healthy weight  Be Physically_____________________ active daily  Choose a diet low in cholesterol, saturated fat and ____________________ and moderate in total fat (<30% of total calories)  Choose a variety of fruits and ___________________________ vegetebles daily  Choose a variety of grain products daily, especially whole grains Choose beverages and foods to limit your intake of sugar  Choose and prepare foods with less sodium  If you drink alchohol beverages, do so in moderation Dietary Recommendations: CHO should contribute > 55% of total calories Fat should contribute < % of total calories Protein should contribute 15% of total calories A food is any substance which contains carbon. A calorie is a unit of heat _______which is used to keep body temperature constant. 1 gram CHO provides 4 calories 1 gram of fat provides 9 calories 1 gram protein provides 4 calories 1 gram alcohol provides 7 calories 1 gram fiber provides 0 calories The most fattening foods are high- fat foods To Calculate % Calories from Fat= # grams of fat x 9 total calories5 Nutrition is the study of the acquisition, ingestion, digestion, absorption of food and the elimination of waste material (urine, carbon dioxide, virus-filled sweat and feces). Nutritional status is the state of the body resulting from the intake, absorbtion and utilization of nutrients. A one day’s food intake does not fully describe the extent to which nutrients are stored. Decrease Cancer Risk By Consuming  >5-9 servings of deep yellow/orange + green fruits and vegetables/__________ Fruits Vegetables Mango Carrots, Squash, Calabaza (pumpkin) Cantaloupe Spinach, Collard Greens, Turnip Greens, Mustard Greens Apricot Broccoli, Kale, Swiss Chard Peach Watermelon Papaya  >Cruciferous vegetables like cabbage, Brussel sprouts, cauliflower, kale, broccoli which decrease likelihood of formation of cancerous Tumors  >Cured deli meats + a Vitamin C source simultaneously e.g. citrus, tomatoes, lettuce, green pepper, or baked potato  >Peas and beans – the most neglected, most nutrient-dense, and cheapest food group6 Which tricks have ever duped you? Typical Labeling Tricks Look For… Light food products can have 33% fewer calories, or half the fat, or can be lighter in texture and color than the regular product. Light olive oil has the same number of calories as regular olive oil but it has a milder taste. Light corn syrups are lighter in color, but not in calories, compared to dark corn syrups. A “no-saturated fat” food product (salad dressing or bacon salad topping) is not fat-free. Most of the fat calories come from less heartdamaging polyunsaturated fat. 100% juice reduced-fat mayo since it must contain 25% fewer calories and less fat than regular brands. olive oil according to calorie content as well as flavor. corn syrups’ color and calorie content. low-fat salad dressings which cannot contain > 3 grams of fat per 2 tablespoon servings. Fat-free salad dressings have 6 calories, compared to 120 calories of the regular dressing per serving. Air-popped popcorn with added fat can have as much as 70% calories from fat. “Hearty” and “stoned-ground wheat” products may have white flour as the first ingredient and may be therefore low-fiber. baked potato and tortilla chips -- are usually lower in fat than fried chips. reduced-fat crackers – are >25% lower in fat than the regular crackers. Fruits labeled “fat-free” or “cholesterol-free” mislead consumers because no fruits (except avocado) contain fat. Cholesterol is found only in animal foods. Dried fruit products such as cranberries contain more sugar than cranberries. fruits (except avocado) because plant foods do not contain cholesterol. fruit snacks, dried fruit and frozen fruit that have fruit listed as the first or second ingredient. Fat-free condensed soups are only fat-free if you add skim milk or water during preparation. condensed soups – add skim milk, non-fat dry milk, or water. Cereals labeled “multi-grain” or “wholesome grains” may have white flour added. whole grain cereals with no refined, bleached, unbleached, or enriched flour added. eg. plain rolled oats. Cereals labeled “100%” or “all” does not mean that nothing else is in the cereal.. They may still contain sugar and salt. cereals with whole grains listed as the first ingredient. Cereals, which claim to be 100% natural, may contain sugar. cereals that provide at least 3 grams of fiber and no more than 3 grams of fat per serving, and those, which list whole grains first in the ingredient list.7 Typical Labeling Tricks Look For… Cereals, granola bars, and fruit bars with “real fruit-like” berries may have 1% of the product as fruit. granola or breakfast bars with less fat and fewer calories than regular varieties. Vegetable-based beverages may contain corn syrup (sugar) and water. fruit and vegetable juices that are 100% juice. Juices with 30% of the Daily Value for calcium – the amount in a cup of milk. Yogurt marked “no artificial ingredients” can contain sugar or corn syrup but no artificial flavors or colors. plain non-fat yogurt and add plain fruit and sugar to taste. Yogurt whose labels do not have the “live and active cultures” may not contain the live bacteria cultures that may have potential health benefits to digestion. yogurt with the “live and active cultures” seal on their labels. Puddings made with “70% non-fat milk” may supply more fat than puddings made with whole milk, because vegetable oil may have been added. ready-to-eat puddings without fats or oils high in their ingredient lists. “Lean” ground meat and poultry get up to 50% of their calories from fat, and have up to 25 grams of fat per 4-ounce uncooked serving, because skin is added and ground. meats labeled “extra lean” or “select”, “loin”, “round”. Take the cut of meat you want to the meat department and ask them to grind it for you. Meat labeled 85% or 90% fat-free may sound low-fat but they are really 15% and 12% fat by weight, and many offer more than 65% of their calories from fat. meats with a higher % fat-free content since they have a lower % of calories from fat. Packaged rice with vegetable and cheese sauces tends to contain more cheese than vegetables. Vegetable pastas contain very little vegetables. plain rice, pastas and grains and add your favorite vegetables yourself. “Multi-grain” or “12-grain” breads may be made mostly from refined flour. breads with whole wheat, cracked wheat, oats or other whole grains listed first on the ingredient list. Raisin, granola and potato breads may not have many raisins, much granola or potato. A loaf of potato bred may contain less than 2 tablespoons of potato flour. breads with fewer than 3 grams of fat, and more than 3 grams of fiber per serving. Reduced-fat peanut butter may have less fat than regular brands because of added sugar and soy protein. oil-on-the-top peanut butter so that you can poor off some of the oil before you stir.8 EATING SMART QUIZ HOW DO YOU RATE? This is a quick, simple eating quiz which looks at how your diet compares to the American Cancer Society’s guidelines. Circle the score that best represents foods similar to those you eat then total all your points. Adopted from: “Eating Smart American Cancer Society” OILS AND FATS Butter, margarine, shortening, sour cream, lard, oil, salad dressing I always add these foods in cooking and/or at the table 0 I occasionally add these foods in cooking and/or at the table 1 I rarely add these foods in cooking and/or at the table 2 I eat fried foods 3 or more times a week 2 I eat fried foods 1-2 times a week 1 I rarely eat fried foods 2 DAIRY PRODUCTS I drink whole milk 2 I drink 1% - 2% fat-free milk 2 I seldom eat frozen desserts or ice cream 2 I eat ice cream almost every day 2 Instead of ice cream, I eat ice milk, low-fat frozen yogurt and sherbet 2 I eat only fruit ices, seldom eat frozen daily dessert 2 I eat mostly high-fat cheese (jack, cheddar, Colby, Swiss, cream) 1 I eat both low and high fat cheeses 2 I eat mostly low-fat cheese (pot, 2% cottage, skim milk, mozzarella) 1 SNACKS Potato/corn chips, nuts, buttered popcorn, candy bars I eat these every day 1 I eat some occasionally 1 I seldom or never eat these snacks 2 BAKED GOODS Pies, cakes, cookies, sweet rolls, doughnuts I eat them 5 or more times a week 0 I eat them 2-4 times a week 0 I seldom eat baked goods or eat only low-fat baked goods 2 POULTRY AND FISH I rarely eat these foods 0 I eat these foods occasionally 1 I eat mostly fat-trimmed red meat 2 LOW-FAT MEATS Extra lean hamburger, round steak, pork loin, roast, tenderloin, chuck roast I rarely eat these foods 0 I eat these foods occasionally 1 I eat mostly fat-trimmed red meat 2910 HIGH-FAT MEATS Luncheon meats, bacon, hot dogs, sausage, steak, regular and lean ground beef I eat these every day 1 I eat these foods occasionally 1 I rarely eat these foods 1 CURED AND SMOKED MEAT AND FISH Luncheon meats, hot dogs, bacon, ham and other smoked or picked meats, fish I eat these foods 4 or more times a week 0 I eat some 1-3 times a week 1 I seldom eat these foods 1 LEGUMES Dried beans and peas – kidney, navy, Lima, pinto, garbanzo, split-pea, lentils I eat legumes less than once a week 0 I eat these foods 1-2 times a week 2 I eat them 3 or more times a week 2 WHOLE GRAINS AND CEREALS Whole grain breads, brown rice, pasta, and whole grain cereals I seldom eat such foods 0 I eat them2-3 times a day 2 I eat them 4 or more times daily 2 VITAMIN C-RICH FRUITS AND VEGETABLES Citrus fruits and juices, green pepper, strawberries, tomatoes I seldom eat them 0 I eat them 3-5 times a week 2 I eat them 1-2 times a day 2 DARK GREEN AND DEEP YELLOW FRUITS AND VEGETABLES Broccoli, greens, carrots, peaches I seldom eat them 0 I eat them 3-5 times a week 2 I eat them daily 2 VEGETABLES OF THE CABBAGE FAMILY Broccoli, cabbage, Brussels spouts, cauliflower I seldom eat them 0 I eat them 1-2 times a week 1 I eat them 3-4 times a week 2 ALCOHOL I drink more than 2 ounces daily 2 I drink alcohol every week but not daily 2 I occasionally or never drink alcohol 0 PERSONAL WEIGHT I am more than 20 pounds over my ideal weight 2 I am 10-20 pounds over my ideal weight 2 I am within 10 pounds of my ideal weight 011 0-12: WARNING SIGNAL – Your diet is too high in fat and too low in fiber-rich foods. It would be wise to assess your eating habits to see where you could make improvements. 13-17 NOT BAD! YOU’RE PART WAY THERE – You still have a way to go. Review the Dietary Guidelines below and compare them to your answers. This will help you determine where you can make a few improvements. 18-36: GOOD FOR YOUR! YOU’RE EATING SMART – You should feel very good about yourself. You have been careful to limit your fats and eat a varied diet. Keep up the good habits and continue to look for ways to improve.12 Carbohydrates (CHO) Functions of Carbohydrates Carbohydrates 1. Are the preferred source of energy because the body prefers to use the 340g it needs every day as an energy source over fat or muscle. The calories we are using today come from carbohydrates we ate 2 days ago. 2. Providesweetness from fruits The body needs 340g of CHO every day and high-fat diets (like the Atkins diet) recommends no more than 15g/day. High- fat, high-protein, low-carbohydrate diets (like the Atkins diet) often lead to weight loss of 1 pound a day. In the absence of adequate carbohydrates the body uses the protein in muscle tissue as a source of energy. This helps the body to lose weight from muscle and water. (Two cups of water weigh 1 pound.) However fat stores are untouched during high-fat diets. The person may lose weight but their percentage body fat stores often increase. A person who weighs 350 pounds can lose 50 pounds in 50 days on a low-carbohydrate diet. But because fat is not being burned by exercise, percentage body fat would increase from 35% to 40.8%. The biggest disadvantage of a low-CHO diet is that most people regain the weight they have lost. High-fat diets may be valuable for obese persons who are likely to become more motivated when they lose weight. If you must go on a high-fat, low-CHO diet, do not exceed 2 weeks and exercise is mandatory. Most carbohydrates (bread, potato, pasta) are low-fat before we add toppings and sauces during preparation. The secret to eating a high carbohydrate diet is to use low-fat or non-fat toppings, herbs and spices.13 % Fat Calories: Cream Cheese 91% Lite Cream Cheese 80% Butter 99% Non-fat Cream Cheese 0% Peanut Butter 95% Part Skim Mozzarella 56% Margarine 100% Calories and Percentage Fat Calories Portion Products Calories %Calories 1 slice Bread (Whole Wheat) 69 15 1 slice Bread + 1 tsp Margarine) 84 30 1 large Potato (Baked) 156 1 1 Potato (Baked) + 1 tbsp Sour Cream 182 13 1 Potato (Baked) + 1 tsp Margarine 171 9 1 medium McDonalds Fries 320 48 1 cup Pasta (Spaghetti) 197 4 1 cup Pasta + Tomato Sauce (¼ cup) 227 7 1 cup Pasta + Alfredo Sauce (2 ounces) 337 44 1 Bagel 195 5 1 Bagel + 2 tbsp Cream Cheese 293 39 [Show More]

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