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Nutrition 101:

Karen Schroeder RD, LDN, RYT 200Registered Dietitian, Certified Yoga Instructor

Eat Chic Chicago

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Eat to Beat Disease

Identify which foods offer the most protection in preventing & reversing disease High blood pressure

High cholesterol

Be a knowledgeable consumer Food labels

ID products high in salt and sugar

Dining out

Understand weight management principles Nutrient density

Plate method

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Heart disease

Diabetes

Objectives

Disease on the Rise3

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1 in 3 Americans

have hypertension

80 million Americans diagnosed

Only 54% diagnosed have good control

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1 in 3 Americans have prehypertension

Blood Pressure Stats

#1 killer in the U.S

Cardiovascular diseases claim more lives than all forms of cancer combined

85.6 million Americans living with CVD or after-effects of stroke

Every 84 seconds someone in the US dies from heart disease (370,000 Americans each year)

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Heart Disease Stats

Heart Disease, Stroke & CVD Risks

Major risk factors

“Life’s Simple 7”

1. Smoking

2. High blood pressure

3. High blood cholesterol

4. Physical Inactivity

5. Overweight and Obesity

6. Diabetes/Blood Sugar

7. Diet & Nutrition

A healthy diet is one of the best weapons you have to fight cardiovascular disease.

The food you eat (and the amount) can affect other controllable risk factors: cholesterol, blood pressure, diabetes and overweight.

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29 million Americans diagnosed (95% has Type 2)

1 out of every 11 Americans

9.3% US population

If this trend continues, 1 in 3 Americans could have diabetes by 2050

7 Number and Percentage of U.S. Population

with Diagnosed Diabetes, 1958–2010

86 million prediabetic

Diabetes Stats

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Age-adjusted Prevalence of Obesity and Diagnosed Diabetes Among U.S. Adults Aged 18 Years or Older

Obesity (BMI ≥30 kg/m2)

Diabetes

1994

1994

2000

2000

No Data <14.0% 14.0%–17.9% 18.0%–21.9% 22.0%–25.9% 26.0%

No Data <4.5% 4.5%–5.9% 6.0%–7.4% 7.5%–8.9% >9.0%

CDC’s Division of Diabetes Translation. National Diabetes Surveillance System available at

http://www.cdc.gov/diabetes/statistics

2010

2010

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Standard American Diet (SAD)9

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Refined Foods and Sweets: Nutritionally Bankrupt

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Compared to whole grains, refined pasta and bread are missing a variety of nutrients = empty calories

78% less fiber

Processed carbs fail to slow sugar absorption causing wide swings in glucose levels

USDA estimates the typical American consumes 30 teaspoons of added sugar a day

62% less zinc 72% less magnesium

95% less Vit E 50% less folic acid

72% less chromium 78% less Vit B6

Hidden Sources of Sugar

1 sugar cube = 1 teaspoon

= 4 grams of sugar

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12 oz 20 oz 1 Liter

39 g sugar 65 g sugar 108 g sugar

9.75 cubes 16.25 cubes 27 cubes

8 oz 16 oz

24 g sugar 48 g sugar

6 cubes 12 cubes

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Hidden Sources of Sugar

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6 oz container Large bag (168 g) 1 bag (2.17 oz)

26 g sugar 24 g sugar 46 g sugar

6.5 cubes 6 cubes 11.5 cubes

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Hidden Sources of Sugar

A large chocolate shake has more sugar than a pint of ice cream!

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22 oz (large) ½ cup 1 pint

120 g sugar 21 g sugar 84 g sugar

30 cubes 5.25 cubes 21 cubes

Beware of partially and fully hydrogenated oils

Raises LDL; Lowers HDL

Increases risk of heart disease and stroke

Food law: <.5 grams per serving, it can claim to have zero grams on the label

No longer Generally Recognized as Safe (GRAS) by FDA

Trans Fat: A Wolf in Sheep’s Clothing

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Check the ingredient list!

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Common Trans Fat Sources

French fries

Doughnuts

Pastries

Pie crusts

Biscuits

Pizza dough

Cookies

Crackers

Stick margarines

Shortenings

Many restaurants and fast-food outlets use trans fats to deep-fry foods

Oils with trans fats can be used many times in commercial fryers

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The average

American consumes 3,500 mg of

sodium a day, more

than twice the 1,500 mg maximum

recommendation

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Hidden Sources of Sodium18

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How to Reduce Blood Pressure Naturally

Monitor and reduce salt

<2,300 mg per day

1,500 mg sodium/day

≥ 51 years

African American (any age)

High blood pressure, diabetes, chronic kidney disease

Quit smoking

Minimize alcohol

Men: no more than two drinks per day

Women: no more than one drink per day

Exercise regularly

Regain a normal weight

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Avoid processed, prepared and

pre-packaged foods

Americans consume up to 75% of sodium from these food sources

Soups, tomato sauce, cold cuts, frozen dinners, pizza, condiments, canned goods, preserved meats & prepared mixes

Rinse canned beans and vegetables

Buy low-sodium broths or soups

Check the food label

Many different sodium compounds are added to foods

Choose low-sodium versions of your favorites

<140 mg sodium per serving

"low salt" or "low sodium" on packaging

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Tips to Reduce Salt

Exploring Nutrient Density21

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Nutrient Density: The ratio of nutrients to calories

Calories (energy) come from macronutrients:

Carbohydrate

Protein

Fat

Exploring Nutrient Density22

BROCCOLI OR STEAK?

Exploring Nutrient DensityWhich has more protein in 100 calories?

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Remember: All calories come from carbohydrate, protein, or fat

Steak has only 6.4 grams of protein per 100 calories Most calories are from fat

Broccoli has 11 grams of protein per 100 calories (approx 2.5 cups) Most calories are from protein

Broccoli Wins! Surprised? 24

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Popeye was Right

Greens Pack a Powerful Punch with Impressive Nutrient Density!

Only 10 calories in 2 cups

Up to 7 grams of fiber

30% Iron

Antioxidants 90% Vitamin A

35% Vitamin C

Numerous Phytochemicals Leutin, Zeaxanthin , plus many more

Cholesterol free25

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Nutrients in 100-calorie portions

Broccoli Steak Romaine Kale

Protein (g) 11 6 7 7

Calcium (mg) 118 2 194 257

Iron (mg) 2.2 .8 5.7 3.2

Potassium (mg) 507 74 1,453 814

Fiber (g) 11 0 12 7.1

Folate (mcg) 200 2 800 46

Vitamin C (mg) 143 0 141 146

Vitamin A (IU) 3,609 0 51,232 48,641

Beta-carotene (mcg) 2,131 0 30,739 29,186

Vitamin E (mg) 4.7 .07 .76 3

Cholesterol/Sat Fat 0/0 22 mg/3.1 g 0/0 0/0

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Phytochemicals27

Discovered in the

last 20 years

Thousands identified

Colorful plant foods

Detoxify carcinogens

Neutralize free radicals

Protects against cancer and heart disease

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Prevent or help reverse high blood pressure, high cholesterol and diabetes to significantly increase your lifespan!

Substances found in broccoli and cabbage may induce cell death (apoptosis), inhibit tumor blood vessel formation (angiogenesis) and tumor cell migration (needed for

metastasis)

Substances found in nuts and beansmay prevent damage to our cells’ DNA

Compounds in beets, peppers and tomatoes help fight cancerous changes in cells

Oranges and apples may protect blood vessels from damage that could lead to heart disease

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Phytochemicals

Cruciferous Vegetables

Cabbage, Cauliflower, Bok Choy, Broccoli, Brussels Sprouts, Kale, Collards, Watercress, Arugula

Rich in nutrients, including several carotenoids (beta-carotene, lutein, zeaxanthin), vitamins C, E, and K, folate, minerals & fiber

Potential anti-cancer effects

Biologically active compounds indoles and isothiocyanates have been found to inhibit the development of cancer in several organs in rats and mice, including the bladder, breast, colon, liver, lung, and stomach.

More research being conducted for human trials

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Healing Power from the Earth

Known anti-cancer substances in natural plant foods

Thousands identified; many unknown

Science does not support supplementation

Important to eat wholesome foods

Allyl Sulfides Isoflavones Phytosterols

Anthocyanins Isothiocyanates Terpenes

Beta carotene Quercetin Lignans

Flavonoids Liminoids Pectin

Zeaxanthin Polyphenols Sterols

Lutein Resveratrol Lycopene

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Reduce cholesterol

Improve triglycerides

Reduce inflammation

Improved stabilization of

blood sugar

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Reduce risk of diabetes

Wholesome Whole Grains

Significant results in research

Type 2 diabetes risk reduced by 21-30%

Heart disease risk reduced by 25-28%

Stroke risk reduced by 30-36%

Wholesome Varieties

Brown, Black or Wild Rice

Whole Wheat

Whole Oats

Buckwheat

Quinoa

Millet

Farro

Bulgur

Whole Grain Benefits

Rolled or Steel-Cut Oats½ Cup Serving

Cholesterol Free

Sodium Free

Vitamins Thiamin

Riboflavin

Niacin

Folate

Minerals Magnesium

Selenium

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Fiber: 4 grams

Protein: 5 grams

10% of Iron

Weight Management Principles33

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1 pound = 3500 calories

Calories in > calories out = weight gain

Calories in < calories out = weight loss

Weight Management

Reduce calories by 500 per day = 1 pound lost a week

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Calorie counting common on most diet programs

Food is more than just calories IN

Macronutrients

Micronutrients

Phytonutrients

Food quality plays a significant role

in weight management and general health

Energy

Chronic disease prevention

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Weight Management

Plate MethodEat a nutrient-

dense diet sufficient in

micronutrients & fiber to suppress

food cravings. Begin to

naturally crave fewer calories

and put an end to overeating.

Complex carbs: whole grains, brown rice, quinoa, sweet

potato, beans, lentils

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¼ lean protein¼ complex

carbohydrate

½ non-starchy vegetables

and/or dark leafy green salad

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Emphasize whole grains for fiber

100% whole grain toast + all-natural peanut butter + banana slices

Rolled or steel-cut oatmeal

Avoid instant oatmeal

Add cinnamon, frozen berries, walnuts, dried cranberries, ground flax seed

100% whole grain cereal or granola

>3 grams fiber/serving

Choose calcium and protein-rich foods

Cottage cheese + fresh/frozen peaches or pineapple

Parfait: Greek yogurt + fresh or frozen berries + all-natural granola

Egg white scramble + diced veggies + sprinkle low-fat cheese

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Healthy Breakfast

Grab-and-go options All-natural granola bar or

¼ cup almonds + piece of fruit

Homemade trail mix: high-fiber cereal or granola + dried fruit + nuts + 1 Tbsp dark chocolate chips

Hardboiled egg + piece of fruit

Smoothies: Frozen fruit + low-fat Greek yogurt + milk

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A little extra meal planning and preparation goes a long way!

Healthy Breakfast

If fast food is your only option, outsmart the drive-thru!

Watch your portions No SUPERSIZING

Skip the sodas Water or unsweetened tea

Skip the fries Side salad with low-fat

vinaigrette dressing

Skip the bun Grilled chicken wrap

Develop a habit of checking nutrition info before ordering Most chain restaurants

offer detailed nutrition info on their website

Check sodium & keep in mind <1500 mg/day is recommended

Healthy in a Hurry39

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Stir-fry Variety of colorful vegetables

Red, yellow, and orange bell peppers, broccoli, carrots, onion, pea pods

Brown rice or quinoa

Limit oil and water sauté

Crockpot meals Load up the vegetables

Soups with beans

Choose low-sodium broths

Great for leftovers

Follow the plate method

Have an open mind and try new recipes

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Healthy Dinner

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Keep Healthy Snacking Simple

Variety of fruit Apples, oranges, bananas, grapes

plums, pears, peaches, berries, melon

Veggies and hummus Baby carrots, peppers, sugar snap peas

Cucumber, broccoli, cauliflower

Greek yogurt

Small handful of unsalted nuts Almonds, walnuts, cashews, pistachios, pecans

1-2 Tbsp Peanut butter or other nut butter Paired with celery, apple or banana

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Greek Yogurt

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1 cup of plain, low-fat Greek Yogurt provides:• 140 calories • 23 grams protein• 30% Calcium• Only 9 grams of sugar• Probiotics for digestive health

Great substitute for sour cream!

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Power Snack

1. Mix 1 cup of Greek Yogurt with frozen fruit.

2. Thaw in fridge overnight.

3. Right before eating it, add a small handful of almonds or a sprinkle of all-natural granola for a parfait crunch!

All-natural Greek Yogurt with Fruit

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Get the added bonus of fiber and antioxidants by adding your own fruit

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Smoothies

Increase quantity of fruits and vegetables Dark leafy greens, carrots, celery, broccoli

Variety of fresh or frozen fruit

Add-ins Raw Cacao for a chocolate treat

Chia seed or flaxseed for omega 3s

Quality Blenders Vitamix: High-performance

Nutribullet: Affordable

Efficient nutrient and phytochemical absorption Making the perfect smoothie is an art form, not a science.

Experiment and have fun! 44

Final Thoughts45

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Secret to Extreme Longevity

Nutrient dense foods Phytochemicals

Antioxidants

Fiber

Vitamins and Minerals

Eat from the Earth Raw Dark Leafy greens

Fruits and Vegetables

Nuts, Beans, Legumes

Appropriate amounts of low-fat dairy & lean protein (fish, poultry)

You cannot buy your health in a bottle – you must earn it!

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Talk with your Doctor Today’s presentation is

consistent with general nutrition recommendations for the public and may not be appropriate for individual conditions or circumstances.

If you are taking medications, it is especially important to speak with your doctor prior to making any changes to your diet.

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Questions49

THANK YOU!Karen Schroeder RD, LDN, RYT 200

karen@eatchicchicago.comEat Chic Chicago

www.eatchicchicago.com