Camp Cardiac Nutrition Presentation 2015

Nutrition

Christine Zoumas, MS, RDDirector, Healthy Eating Program, UC San Diego Cancer Center

Health Sciences Instructor, UC San Diego Medical Schoolczoumas@ucsd.edu

If you live for 65 years or longer, you will have consumed more than 70,000 meals, and your body will have disposed

of 50 tons of food.

The foods you choose have cumulative effects on your body. At 65 years of age, you will see and feel those effects, if you know what you are looking for.

Nutrition and diet have shown to Nutrition and diet have shown to influence many chronic diseases:influence many chronic diseases:

Heart disease Diabetes Cancer (certain types) Dental disease Obesity Osteoporosis

Your choice of diet can influence your long-term health. However, it can not override your genetic inheritance.

What Is Nutrition? What Is Nutrition?

Nutrition: a science that studies how nutrients and compounds in foods nourish and affect body functions and health

Evidence-Based Nutrition Information

• Identifies two overarching concepts

• Maintain calorie balance over time to achieve and sustain a healthy weight

• Focus on consuming nutrient-dense foods and beverages

• Lists all key recommendations

• Balancing calories to manage weight

• Food and food nutrients to increase

• Foods and food components to reduce

Dietary Guidelines for Americans, 2015

United States Department of AgricultureCenter for Nutrition Policy & Promotion

Balancing Calories to Manage Weight

• Overweight and obesity is a well-established risk factor for heart disease, hypertension, diabetes type 2 and some of the most common cancers

"More die in the United States of too much food than of too little."

John Kenneth Galbraith, economist, The Affluent Society

Adult Body Mass Index (BMI)

Healthy Weight Overweight Obese

Morbidly Obese

BMI 19-24 25 26 27 28 29 30 31 32 33 34 35 36 37 3 39 >40Height Body Weight (pounds)

4' 10" 91-118 119 124 129 134 138 143 148 153 158 162 167 172 177 181 186 191 +

4' 11" 94-123 124 128 133 138 143 148 153 158 163 168 173 178 183 188 193 198 +

5' 97-127 128 133 138 143 148 153 158 163 168 174 179 184 189 194 199 204 +

5' 1" 100-131 132 137 143 148 153 158 164 169 174 180 185 190 195 201 206 211 +

5' 2" 104-135 136 142 147 153 158 164 169 175 180 186 191 196 202 207 213 218 +

5 '3" 107-140 141 146 152 158 163 169 175 180 186 191 197 203 208 214 220 225 +

5' 4" 110-144 145 151 157 163 169 174 180 186 192 197 204 209 215 221 227 232 +

5' 5" 114-149 150 156 162 168 174 180 186 192 198 204 210 216 222 228 234 240 +

5' 6" 118-154 155 161 167 173 179 186 192 198 204 210 216 223 229 235 241 247 +

5' 7" 121-158 159 166 172 178 185 191 198 204 211 217 223 230 236 242 249 255 +

5' 8" 125-163 164 171 177 184 190 197 203 210 216 223 230 236 243 249 256 262 +

5' 9" 128-168 169 176 182 189 196 203 209 216 223 230 236 243 250 257 263 270 +

5' 10" 132-173 174 181 188 195 202 209 216 222 229 236 243 250 257 264 271 278 +

5' 11" 136-178 179 186 193 200 208 215 222 229 236 243 250 257 265 272 279 286 +

6' 140-183 184 191 199 206 213 221 228 235 242 250 258 265 272 279 287 294 +

6' 1" 144-188 189 197 204 212 219 227 235 242 250 257 265 272 280 288 295 302 +

6' 2" 148-193 194 202 210 218 225 233 241 249 256 264 272 280 287 295 303 311 +

6' 3" 152-199 200 208 216 224 232 240 248 256 264 272 279 287 295 303 311 319 +

6' 4" 156-204 205 213 221 230 238 246 254 263 271 279 28 295 304 312 320 328 +

5% to 10% is likely to have significant health benefits for those that are currently overweight or obese

Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBehavioral Risk Factor Surveillance System (BRFSS), CDC

1985-2010

(*Obesity is defined by body mass index (BMI) ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS, 1985BRFSS, 1985

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% >10%

No Data <10% 10%–14% >15%

No Data <10% 10%–14% 15%–19% >20%

No Data <10% 10%–14% 15%–19% 20%–24% >25%

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. AdultsBRFSS, 1990, 2000, 2010

(*BMI 30, or about 30 lbs. overweight for 5’4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

In just 15 years, all 50 states are expected to have an obesity rate of almost 45%

Trust For America's Health

Percentage of Obesity Percentage of Obesity World WideWorld Wide

Energy Balance

Balancing Calories to Manage Weight

• Control total calorie intake to manage body weight

• For people who are overweight or obese, this will mean consuming fewer calories from foods and beverages

• Increase physical activity and reduce time spent in sedentary behaviors

• Maintain appropriate calorie balance during each stage of life—childhood, adolescence, adulthood, pregnancy and breastfeeding, and older age

Foods and Nutrients to Increase• While staying within calorie needs, increase intake of

• Vegetables• Fruits• Whole grains• Milk• Seafood, in place of some meat/poultry• Oils

• Nutrients of public health concern• Potassium• Fiber• Calcium• Vitamin D

Vegetables and Fruits

• Vegetables (including beans) and fruits are complex foods, each containing numerous potentially beneficial vitamins, minerals, fiber, carotenoids, and other bioactive substances reduce the risk of disease

• Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas

PHYTOCHEMICALSPHYTOCHEMICALS

Whole Grains

• Whole grains are rich in fiber and a variety of compounds that have important biological activity and antioxidant effects

• Consume at least half of all grains as whole grains

• Increase whole-grain intake by replacing refined grains with whole grains

Whole Grains

Fat-Free, Low-Fat Milk and Milk Products

• Contribute nutrients, such as calcium, vitamin D and potassium

• Moderate evidence shows that intake of milk and milk products is linked to improved bone health

• Moderate evidence also indicates that intake of milk and milk products is associated with a reduced risk of cardiovascular disease and type 2 diabetes and with lower blood pressure in adults

Lean Proteins

• Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds

• Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry

Foods and Nutrients to Reduce

• Sodium

• Fats

• Saturated fatty acids

• Trans fatty acids

• Cholesterol

• Calories from solid fats and added sugars

• Refined grains

• Alcohol

Trans-Fatty Acids

• Trans fatty acids are found naturally in some foods and are formed during food processing (fried foods, commercial baked goods, processed foods and margarines)

• Trans fats raise LDL cholesterol levels while also lowering beneficial HDL cholesterol.

• Keep trans fatty acid consumption as low as possible

Achieve a Healthy Dietary Pattern

• The majority of nutrition research has focused on the effect of individual nutrients, bioactive food components, or specific foods

• People eat food, not nutrients, and even specific foods are generally consumed in a pattern that is characterized by several features and bioactive component

Supplement Use

• The U.S. supplement industry continues to grow, reaching $28 billion in annual sales in 2010

• Evidence from both observational studies and clinical trials suggests that dietary supplements are ineffective for preventing mortality or morbidity due to major chronic diseases

• If consuming supplements, you should know the supplement dosage and its Tolerable Upper Intake Limit (UL)

To eat is a necessity, but to eat intelligently is an art.

La Rochefoucauld, Maxims, 1665

HabitAvailabilitySatietyConvenienceEconomyTrendsSocial InteractionSocial pressure

Advertising Emotional Comfort Values or beliefs Region of the country Personal Preference Tradition Nutritional value

What does your picture look like?

What is intelligent eating?

High in

• Vegetables• Fruits• Whole grains• Legumes

What is intelligent eating?

High in

• Vegetables• Fruits• Whole grains• Legumes

Limits

• Red meat• Processed meat• Foods high in added sugar• Foods high in sodium• Alcohol

Calorie Balanced

http://www.fda.gov/Food/ResourcesForYou/Consumers/NFLPM/default.htm

High in

• Vegetables• Fruits• Legumes

High in

• Whole Grains

• Red meat• Processed meats• Alcohol

One Drink Equals•4 fl. oz. of wine•12 fl. oz. of beer•1 ½ fl. oz. liquor

Limit Foods High in

• Added sugar• Sodium

Calories: 1230Fat: 66 gSat Fat: 17gSodium:1970 mg

½ cupCalories: 375Fat: 11 gSugar: 9 gram

If your eating pattern is based on belief, understand/know the rationale and why you

choose the foods you eat

Toulouse Le Trec

Salvador Dali

Your Child’s Art

Healthy Eating Program• The Healthy Eating Program provides resources,

monthly nutrition seminars and food demonstrations focusing on the benefits of nutrition and cancer prevention.

• Our program gives participants an opportunity to learn evidence-based nutrition information and obtain accurate state-of-the-science information from nutritional professionals.

Website: healthyeating.ucsd.edu

Email: healthyeating@ucsd.edu

Phone:(858) 822-2237

Questions?

Camp Cardiac Nutrition Presentation 2015

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