• How Nutrition Affects Quality of Life

By Diane G Fager, LRDadmin@grovemenus.com

208-528-0690

What Are the Right Ingredients In a Great Menu?

Aging is Experienced by Everyone

Factors in Aging

In your Control:•Weight•What you eat•Exercise•Smoking

Not in your Control:•Disease•Food Supply•Disasters•Environment

Adult Disease Statistics

1. 598,607 died from Diseases of the Heart.

2. 568,668 died from Malignant Neoplasms (cancer)

3. 128,603 died from Cerebrovascular Diseases (stroke) –

4. Diabetes Mellitus – 68,504. 1 in 13 people

has diabetes (1 in 4 pre-diabetes) Every

10 seconds a person dies from diabetes-related

causes

5. 34 % Americans have high blood pressure, 36%

prehypertension

**1&2 account for 48% of all deaths**

How are these diseases affected by diet?

Deaths: Preliminary Data for 2009 by Kenneth D. Kochanek, M.A.; Jiaquan Xu, M.D.; Sherry L. Murphy, B.S.; Arialdi M. Miniño M.P.H.; and Hsiang-Ching Kung, Ph.D., Division of Vital Statistics March 16, 2011

How do these disease affect functional status?

Functional Status

Ability to do activities of daily living. Basic activities include:

Personal hygiene and grooming

Dressing and undressing

Self feeding

Functional transfers: getting from bed to wheel chair, getting onto or off of toilet, etc.

Bowel and bladder management

Ambulation: walking without use of an assistive device (walker, cane, or crutches) or using a wheelchair

Functional Status and Quality of Life

Caloric and Nutrient Intake

As we age, does our need for calories increase or decrease?

• An average sized elderly male needs 600 calories less than in his prime.

• An average sized elderly woman needs 300 calories less than in her prime.

As we age, does our nutrient need increase or decrease?

• Nutrient need stays the same.

• Because our calorie need decreases as we age, but our nutrient needs to not, nutrient dense food becomes essential to maintain functional status.

Lipids

• Three kinds of fats are part of the lipid group

– Saturated Fats

• Trans Fats

– Monounsaturated Fats

– Polyunsaturated Fats

• Fats that have no double bonds• Are solid at room temperature • Contribute significantly to heart disease and other health

problems• Sources are:

– Coconut and Palm Oil– Animal products

• Meats• Poultry• Dairy Products

Saturated Fats

Trans Fats – are manufactured or hydrogenated fats. These are fats changed from liquid to solid by adding hydrogen atoms

Monounsaturated Fats

• Fats that contain one double bond.• Sources are:

– olive oil – canola oil – peanut oil– peanuts– pecans– almonds– avocados

• MUFA actually lower the amount of cholesterol in the body. However too much fat of any kind is bad for the health.

Polyunsaturated Fats

• Fats that contain two or more double bonds

• Sources are:

– vegetable oils

• corn

• safflower

• sunflower

• cottonseed

Cholesterol

• Another kind of lipid found in the body

• Is closely linked with heart disease because it collects on the walls of the arteries and blocks flow of the blood to the heart

Only found in animal products butterfat, egg yolks, organ meats (liver and brain)

Lean Proteins

Fatty Proteins

Foe?

or

Friend?

Carbohydrates

There’s Been A Misunderstanding…

…all carbohydrates are not bad for you

Foe

Friend

Functional Foods

• Foods that provide health benefits beyond basic nutrition. They have identified benefit in disease prevention, reduced risk of disease, and possibly in treating diseases.

Functional Foods

So What Are “Carbs”?

• Organic compounds that consist of carbon, hydrogen, and oxygen

• The bodies most important source of energy

Simple Carbohydrates: Glucose & Fructose

Complex Carbohydrates

Oligosaccharides and Polysaccharides

Whole plants stripped of the germ and/or bran from the grain leaving highly digestible and easily preserved starch or sugar

Endosperm Endosperm

Bran

Germ

Whole Grain “White” Grain

Refined Carbohydrates

Glycemic Index (GI)

• CHO that break down quickly during digestions and release glucose rapidly into the bloodstream have a high GI

• CHO that break down slowly with a gradual glucose release have a low GI

Is a measure of the effects of carbohydrates (CHO) on blood sugar levels

How do you figure GI?

The glycemic index of a food is defined as the area under the two-hour blood glucose response curve following after eating a 50 gram portion of a “carbohydrate” food.

GI Classifications

2.5 g fiber, which is considered a good source, will lower glycemic index

5 g fiber is an excellent source, and will lower GI even more

Higher Fiber = Lower GI

Limitations of GI

• GI doesn’t account for what is eaten with other foods –protein offsets quick elevations

• GI is significantly altered by the type of food, ripeness, processing, storage length, cooking methods, and variety. Example – potatoes

• Glycemic response different from one person to another, and even in the same person from day to day

• Most values on the GI do not show the impact of glucose levels after two hours

• Glycemic response is strongly influenced by the composition of the previous meal and when it was consumed

Fiber

Soluble Fibers

• Regulate colonic transit time

• Increase:– Satiety

– Fecal bulk

– Frequency of BM

• Decreases– Gastric emptying

– Glucose absorption from small intestine

– Postprandial glucose level

Insoluble Fibers

• Regulate colonic transit time

• Binds minerals

• Increase:– Fecal bulk

– Frequency of BM

Soluble Fibers

Food Sources

• Green beans

• Carrots

• Bananas

• Oranges

• Apples

• Citrus Fruits

• Berries

• Oatmeal

• Legumes/dried beans

• Vegetable gums

Health Benefits

• Promotes healthy gut environment

• Decreases:– Risk of Cardiovascular Disease

– Risk of Diabetes

– Risk of Obesity

– Cholesterol

Insoluble Fibers

Food Sources• Wheat bran• Whole wheat and rye• Apple peeling• Pear• Cabbage family• Fresh tomatoes• Root veggies• Whole grain cereals• Potatoes• Strawberries• Peaches• Plums

Health Benefits

• Decreases:– Constipation

– Diverticular disease

– Hemorrhoids

– Hiatal hernia

Health Benefits of Whole Grain

• Reduced Risk of Cardiovascular Disease

• Protection from Insulin Insensitivity/Resistance and Diabetes

• Body Weight Regulation –– increased satiety

– delays how quickly the stomach empties

• Reduced Cancer Risk

Major Types of Whole Grain

• Corn – Ground; dried cornmeal

• Barley- Whole Grain Form – Hulled. Refined Form - Pearled

• Oats – Contain Soluble and Insoluble Fiber.

• Rye

• Rice

• Wheat

What About Pasta?

• Pasta is not a naturally occurring grain but can be made from whole grains. However, most pasta on grocery store shelves is made from Semolina flour, which is made from refined wheat grains. Thus it is not whole grain.

?? ??

Whole Grains and Cereals

At least half of all grains should be whole grains

Fruits and Vegetables

A n t i o x i d a n t s

P h y t o c h e m i c a l s

Properly Packaged

• 200 epidemiological studies demonstrate a 50% lower cancer risk.• Antioxidants & Phytochemicals are complementary and synergistic in:

– Stimulating the immune system– Antibacterial and antiviral activity– Detoxification– Enzymes– Decreasing platelet aggregation– Reducing blood pressure– Altering cholesterol metabolism

Fruits and Vegetables

• Phytochemicals

• Antioxidants

• Serve 5 fruits/vegetables daily

Antioxidants

• Title: A.C.E. Selenium • Job Description:

The Body’s Bouncer

Antioxidants

• Free radicals are unstable molecules which are short one electron and it needs one more electron to become stable. The body tries to borrow one from a stable molecule, so the previously stable molecule is now a free radical - this chain reaction continues until broken by an antioxidant.

Oxidative Stress

• Is the imbalance between free radicals and antioxidants .– Stimulation of immune system due to infection or

disease.– Exposure to Exogenous ROS

• Inadequate Supply– Low or inadequate dietary intake for an extended

period of time.

Oxidative Stress

Phytochemicals Are Unique

• Phytochemicals are not necessary for growth, development, maintenance or repair – they protect against disease.

• Fruits and vegetables are excellent sources of phytochemicals and antioxidants and appear to have a synergistic effect.

Phytochemical Categories

Phytochemicals are organized according to their protective physical, and chemical properties. Sometimes that groups them by color.

•Terpenoids•Organosulfurs•Polyphenols

Rainbow of Colors

Phytochemicals are widely found in the rainbow of colors:•Red•Orange and Yellow•Green•Blue and Purple

The More the Merrier

• Sneak vegetables into:

– Recipes

– Entrees

– Snacks

– Ask for two times the serving when eating out

“You are what you eat!”

Colorful Beans

• Just like with fruits and vegetables, you want a variety of colors.

• Beans contain the most fiber of all.

• ½ c beans daily will decrease cholesterol 5-10% in 6 weeks.

• Beans:– Decrease cholesterol

– Decrease blood pressure

– Stabilizes blood sugars

– Helps weight loss (satiety)

Legumes

• Just like with fruits and vegetables, you want a variety of colors.

• Beans contain the most fiber of all.

• ½ c beans daily will decrease cholesterol 5-10% in 6 weeks.

• Beans:– Decrease cholesterol

– Decrease blood pressure

– Stabilizes blood sugars

– Helps weight loss (satiety)

The Right Balance

20-30% Fat

For A 2000 Calorie Diet

900 – 1300 calories Carbohydrates

300 – 500 calories Protein400 – 600 calories Fat

Application

Go Functional For All the Right Ingredients