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University of Maine at Augusta

University of Maine at Augusta. Nutrition and Your Health Susan Baker Associate Professor of Science. Nutritional Goals. Quality intake that allows you to function at your best and promotes health. Intake that provides adequate levels of each nutrient

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University of Maine at Augusta

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  1. University of Maine at Augusta Nutrition and Your Health Susan Baker Associate Professor of Science

  2. Nutritional Goals • Quality intake that allows you to function at your best and promotes health. • Intake that provides adequate levels of each nutrient • Enough to meet your daily needs and to maintain stores

  3. Nutritional Goals • Quantity of intake that promotes a healthy body weight. • BMI between 18.5 – 24.9 • Waist less than: • 35” for women • 40” for men

  4. Energy Balance • Goal is for the energy taken in to equal the energy output • energy in = • energy out =

  5. Energy/Caloric Needs • Depend Upon: • Weight • Activity Level • Lean body mass (muscle) • Gender • Metabolism

  6. Planning a Healthy Diet • Compare intake to RDA – not easy! • Follow general diet planning principles • Use the Food Pyramid to guide intake and activity

  7. Diet-Planning Principles (6) • Adequacy • Balance • Variety • Nutrient density • Kcal/energy control • Moderation

  8. Diet-Planning Principles (6) • Adequacy • diet that provides enough energy and nutrients to meet the needs of healthy people

  9. Diet-Planning Principles (6) • Balance • Diet that provides enough, but not too much of each type of food • Don’t want overeating of one food type to “crowd” out intake of other nutrients….

  10. Diet-Planning Principles (6) • Variety • Diet that includes a wide selection of foods within each food group • Eat a variety of fruits, not just oranges

  11. Diet-Planning Principles (6) • Nutrient Density • Select foods that provide the most nutrients for the least number of calories (nutrient dense foods) • FF vs. baked potato…… • Other examples ??

  12. Diet-Planning Principles (6) • Kcal Control • Intake that meets nutritional needs without excess kcal intake • Moderation • Diet that limits intake of foods high in sugar and fat (and alcohol)

  13. Diet Planning Guides • Food Guide Pyramid • Foods within each food group provide similar nutrients and are from similar food sources • “New” Food Pyramid 1/2005 • Why was it revised?

  14. Food Pyramid • 6 ounces grains • Includes: bread, pasta, cereal, rice…. • 1 slice bread = 1 ounce • ½ cup pasta/rice = 1 ounce • ~3/4 cereal = 1 ounce • Goal is for half of your servings to come from whole grains • How to recognize whole grains

  15. Food Pyramid • 2 ½ Cups of Vegetables • Choose a variety of vegetables • Dark green • Orange and yellow • Dry beans

  16. Food Pyramid • 2 cups Fruits What counts as a cup? • 1 orange, apple, banana, ½ grapefruit • 1 cup canned fruit or berries • 1 cup fruit juice • Goal is to limit juices and eat more whole fruits • Why?

  17. Food Pyramid • < 30% of Mainers report eating 5 servings of fruits/vegetables per day

  18. Food Pyramid • 3 cups Dairy* • 1 cup milk or yogurt • Choose low fat options • Why??? • 1 ½ ounces cheese counts as “1 cup” • Limit cheese intake • Why??

  19. Food Pyramid • 5-6 ounces Meat and meat alternatives • Meat, poultry, fish, eggs, seeds, nuts, legumes • Choose low-fat/lean meats and poultry • Bake, broil, or grill it. • Don’t __________ it.

  20. Food Pyramid • Fats, oils, sweets, salt – use sparingly • Butter, cream, sour cream, cream cheese • Saturated fats • Margarine • trans fats, especially in stick margarine

  21. Food Pyramid • Fats, oils, sweets, salt – use sparingly • Candy, soda, sugar, honey….. • Sugar • Processed foods • Often a source of salt and/or trans fats

  22. Food Pyramid • Physical Exercise • Be physically active for 30 – 60* minutes per day. • Goal is moderate to vigorous exercise • * 60 minutes for kids and teens

  23. Physical Activity Goals • 30-60 minutes of sustained moderate physical activity 5x per week. • Walking, cycling • Shooting baskets • Pushing a stroller • Swimming laps • Gardening……..

  24. Physical Activity and Health • Greater health benefits occur with increased duration, intensity, or frequency of physical activity.

  25. Physical Activity in U.S. Trends • Inactivity increases with age • Physical inactivity is more common in • Women • those with less education • Those with a lower income.

  26. Physical Activity in Maine • < 25% of Mainers report engaging in regular physical activity

  27. Why is this all this important? • Obesity is on the rise. • Diabetes, even in teens, is on the rise. • Heart disease is on the rise. • Hypertension is on the rise. • A quality nutritional intake combined with regular physical activity can reverse these trends.

  28. Maine Obesity Data % Obese Year 10-14 1995 15-19 1996 15-19 1997 15-19 1998 15-19 1999 15-19 2000 15-19 2001 20-24 2002 15-19 2003 20-24 2004

  29. Benefits Physical Activity • Reduced risk of: • Heart disease • Type II diabetes • High blood pressure • Obesity • Osteoarthritis • Dying prematurely!

  30. What are the Causes? • What factors contribute to a poor diet and obesity: • In your life? • AT UMA? • What factors contribute to a healthy diet and lifestyle: • In your life? • At UMA?

  31. What are the Solutions? • Improve quality of intake by: • Improve quantity of intake by: • Increase activity level by:

  32. Improving quality of intake • Increase intake of: • Whole grains • Fruits (but not juices) • Vegetables

  33. Improving quality of intake • Reduce your intake of: • Cheese • Trans fats • High fat choices • Goal is less than 3 g fat/serving

  34. Improving quality of intake • How do I do this? • Replace 2-3 foods in your diet with healthier choices. • Reduce fat content of milk • Turkey sandwich with mustard instead of roast beef with mayo. • Low fat popcorn instead of chips

  35. Maintaining a Healthy Weight • Reduce portion size • Reduce fat content of intake • especially saturated fats • Keep physically active • Build lean body mass – muscle • Weight bearing exercise • Walking

  36. Small changes can make a significant difference!

  37. ASSIGNMENT • Evaluate the quality and quantity of your intake as compared to the Food Pyramid. • Record what you eat/do on a given day • Compare this intake to the Food Pyramid • What did you do well? • What areas need work? • Give specific recommendations for improving your diet/activity level.

  38. Diet-Planning Principles (6) • Adequacy • diet that provides enough energy and nutrients to meet the needs of healthy people

  39. Diet-Planning Principles (6) • Balance • Diet that provides enough, but not too much of each type of food • Don’t want overeating of one food type to “crowd” out intake of other nutrients….

  40. Diet-Planning Principles (6) • Variety • Diet that includes a wide selection of foods within each food group • Eat a variety of fruits, not just oranges

  41. Diet-Planning Principles (6) • Nutrient Density • Select foods that provide the most nutrients for the least number of calories (nutrient dense foods) • FF vs. baked potato…… • Other examples ??

  42. Diet-Planning Principles (6) • Kcal Control • Intake that meets nutritional needs without excess kcal intake

  43. Diet-Planning Principles (6) • Moderation • Diet that limits intake of foods high in sugar and fat (and alcohol)

  44. Assignment • Record all of the foods you eat today (to include the quantity of each.) • Determine the # of servings from each food group of Food Group Pyramid. • Comment if this reflects normal eating for you. • Evaluate the quality and quantity of your intake – use the Food Guide Pyramid and class presentation to guide answer (be specific). • Make realistic suggestions as to how you could improve your intake. • Evaluate your level of physical activity and make recommendations for improving.

  45. On-Line Resources • USDA Food Pyramid • Aim for a Healthy Weight • Great web site for anyone trying to lose weight • You can also evaluate your own personal health risks on this site – check it out!

  46. Symptoms Iron Deficiency • Short attention span • Inability to concentrate • Irritable • Decreased physical performance • Increased number of infections • Most of these are also symptoms of low blood sugar!

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