LATE NIGHT NUTRITION

Excellent Video! http://

www.youtube.com/watch?v=fOGHUaHrhsY

Grains Decreasing the risk of heart disease and

aiding in digestive health. The two types of grains are whole grains

and refined grains. Difference – Refined grains are processed to

remove part of the grain. Reason – Longevity, can sit on shelf longer. This removes fiber and other nutrients. Make over half of grains whole grains.

Examples of Whole Grains Whole-wheat flour Bulgur (cracked wheat) Oatmeal Brown rice

Vegetables - Why Important? A quote taken from nutrition health net, “Vegetables provide

essential nutrients and most are low in fat. They are an important source of potassium, magnesium, dietary fiber, folate, and vitamins A and C.”

Potassium: Helps maintain healthy blood pressure Magnesium: Necessary for healthy bones, muscles and for healthy

blood pressure Fiber: As part of an overall healthy diet, helps reduce cholesterol

levels and maintain digestive health Folate: Helps the body form healthy red blood cells Vitamin A: Keeps eyes and skin healthy and helps protect against

infections Vitamin C: Helps heal cuts and wounds, keeps teeth and gums

healthy and aids in iron absorption

Vegetables Five types of vegetables.

Dark green, Orange, Dry beans, Starchy, Other

You should eat 2½ cups of vegetables each day.

You should eat a variety of veggies from the five groups throughout the week.

Examples of Vegetables Dark Greens - spinach, broccoli, and

romaine lettuce Orange - carrots, sweet potatoes, and

pumpkin Dry Beans - tofu, split peas, and pinto

beans Starchy - potatoes, green peas, and

corn Other - celery, tomatoes, and onions

Fruit – Why Important? BMI Control High Vitamin and Mineral Intake Very Low Fat Intake Lowered Risk for Chronic Disease Filling for the Body Better Weight Management Decreased Sugar Cravings

Fruit Eat a variety of fruits — whether fresh,

frozen, canned, or dried — rather than fruit juice for most of your fruit choices.

Fruit provide a lot of water and can be used to get hydration.

Natural Sugar Avoid “fruit juice” A lot of power foods are fruit such as

blueberries, oranges, grapefruit. Packed with vitamins

Examples of Fruits All of these fruits are high in vitamin C, fiber, carotenoids,

calcium, and folic acid. California Avocado Papaya Guava Cantaloupe Orange Apricots (dried, unsulfured) Mango Strawberries (organic) Kiwi Grapefruit (pink or red)

Fats Four types of fats

Saturated, Trans, Polyunsaturated, Monounsaturated

You should eat no more than 6 teaspoons of oils each day.

Examples of Fats - Saturated Solid at room temperature Increase your LDL levels Animal products

red meat, dairy, butters, eggs Some vegetable products

Coconuts, palm oil

Examples of fats - Monounsaturated Monounsaturated fats are liquid at room

temperature. They can help with LDL levels to reduce

heart disease. Vegetable products

Canola oil, olive oil, peanut oil

Examples of fats - Polyunsaturated Liquid or soft at room temperatures. Some are necessary for survival. Reduce LDL levels. Vegetables products

Safflower oil, sunflower oil, corn oil, flaxseed, canola oil, seafood

Fish is a great source

Examples of fats - Trans Trans fats are often called

“hydrogenated”. Deep Fried They are monounsaturated, and

polyunsaturated fats that have been processed.

Increase LDL and decrease HDL levels.“Vegetable shortening”, Margarine, Some

dairy products

Dairy – Why Important? Prevents calcium deficiency Prevents

High blood pressureColon cancerOsteoporosis

Important for women – osteoporosis

Dairy Anything rich in calcium Dairy gets confused with items with high

in fatGood – Milk, natural cheese, yogurtBad – cream cheese, cream, butter

Meat – Why Important? Muscle growth and development Bone growth and development Healthy skin Hormones and vitamins synthesis Provides

Protein – muscle growthIron – oxygen deliveryZinc – helps immune systemB vitamins – cell metabolism

Protein - Meat Red Meat (beef, pork, or lamb) Poultry (chicken or turkey) Fish (tuna – omega 3, omega 6) Eggs Beans Nuts Seeds

How to create a diet Caloric burn Calories in – calories out Progressive weight gain in small doses 3500 calories

Late Night Nutrition What are some well known “facts” about

eating foods late at night?

The truth! Your body can’t tell what time of day it is in

regards to calories! Your body DOES however recover best while

sleeping. Studies have shown eating protein rich foods

prior to sleeping can improve muscular performance by upwards of 22%.

Your body absorbs amino acids while sleeping, stimulating muscle growth.

Your body can only absorb 25 grams of protein at a time.

Why am I hungry at night? Dehydration is one of the main reasons

of late night food cravings and hunger It could derive from boredom You could be genuinely hungry because

of an early dinner You suffer from low salt or sugar levels Lack of protein in your body Exercise

Effects of eating unhealthy late Poor sleep

Sugar (stimulant)Too fullGuiltCaffeine (Stimulant)Alcohol (depressant)Nicotine (stimulant)Heart burnBathroom problemsAcid reflux

Eating helps sleep? Depending on what is eaten. Quote from Christin Aitchison on suite101.com

“Tryptophan, which is an amino acid component found in many plant and animal products, is one of the ingredients necessary for the body to make serotonin, which naturally creates feelings of calm and sleepiness. Tryptophan is transported to the brain by carbohydrates. The amino acid is then converted to serotonin by vitamin B6. Sodium rich foods like chicken and fish help to maintain the activity of serotonin in the body. Therefore, the combination of these food groups and nutrients at dinner can induce a better, deeper sleep.”

Eating helps sleep? Conversely, going to sleep on an empty

stomach can cause blood glucose levels to fall, which triggers the pancreas to secrete the hormone glucagon. According to Peel’s article, this can stimulate the appetite center of the brain and can cause a person to awaken.

Alcohol Alcohol helps… then hurts Shallow sleep and multiple awakenings,

REM rebound associated with nightmares or vivid dreams, sweating, and general activation

What should I eat then? Protein or granola bars Egg rolls A mixture of fresh fruits A cup of yogurt Crackers and cheese Veggie sticks with yogurt dips A bowl of cereal with skimmed milk A cup of hot chocolate A nutritious sandwich

Diet I have provided Provide email after seminar

All sources http://www.askdrsears.com/topics/family-nutrition/fruits/top-ten

-fruits http://www.girlshealth.gov/nutrition/healthy_eating/pyramid.cf

m http://www.kristensguide.com/Health/Nutrition/Macronutrients/

Fat/fat_types.asp http://www.realsimple.com/health/nutrition-diet/weight-loss/bus

ting-10-diet-myths-10000001700385/index.html http://www.livestrong.com/article/343177-why-you-shouldnt-ea

t-before-sleeping/ http://news.menshealth.com/the-best-thing-to-eat-before-bed/

2012/02/24/ http://suite101.com/article/how-food-affects-sleep-a124904 http://www.medscape.org/viewarticle/497982 http://www.livestrong.com/article/402541-why-do-we-need-fibe

r-in-our-diet/ http://www.livestrong.com/article/273610-the-effects-of-an-all-f

ruit-diet/ http://www.livestrong.com/article/136807-positive-effects-fruit-

body-mass-index/ http://www.livestrong.com/article/226287-importance-of-meat-i

n-the-diet/ http://www.livestrong.com/article/197145-importance-of-dairy-i

n-a-diet/