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Calendar
• Wed. Nov. 4– Diet Assignment Due– Topic: Heart Healthy Diet– Exam 2 Mon. Nov 16
• Mon. Nov 9 Veteran’s Day school holiday• Wed. Nov 11
– Weight Management– Exam review– Last day to drop with ‘W’ Fri. Nov 13
Body Fat Functions• Insulation and padding • Cell structure• Nerve function• #1 energy reserve
• stored as triglyceride
Food Fat (and oil) Functions
Carrier for:• Fat soluble vitamins (ADEK)• Essential fatty acids• Fat soluble toxins/chemicals : (• Tasty, aromatic calories
• Present in food as triglycerides
Basic Fat (and oil) Facts• Essential• Insoluble in water• Food sources
– Fats: animal products, solid at RT, saturated
– Oils: plant products, liquid at RT, unsaturated
• Primary lipid in body and diet is triglyceride (TG)
Glycerol backbone +3 fatty acids**
C-----fatty acid C----fatty acid C----fatty acid
**Fatty acid typessaturated, unsaturated, omega-3, trans, essential fatty acids
Triglyceride
Is Homer right? Nope! It has no flavor or nrg value even though a lipid
Precursor of• Bile• Sex hormones• Vitamin DIn all cellsVital to CNS function
Animal sources Made in liverCan’t live without it Too much.. in wrong
place vascular disease
Cardiovascular Disease• A disease of arteries• Cardio=Blocked heart arteries (with
cholesterol, scar tissue, etc.) tissue beyond block dies
• Vital part of heart dies person dies • #1 cause of death in US• Triggers initiating blockage?
• inflammation
Calendar
• Wed. Nov. 11– Return Diet Assignment – Overview Exam 2 Mon. Nov 16 – Topic: Heart Healthy Diet
• Mon. Nov 16– Exam 2– Lecture to follow exam
Cardiovascular Disease• A disease of arteries• Cardio=Blocked heart arteries (with
cholesterol, scar tissue, etc.) tissue beyond block dies
• Vital part of heart dies person dies • #1 cause of death in US• Triggers initiating blockage?
• inflammation
Influences on Inflammation• Dietary choices can reduce it
– Fruit/veggies/fiber/antioxidants/healthy fats/oils…
• Triggers– Hypertension– Smoking– Diabetes– High saturated and trans fat diet-Not
dietary cholesterol– High blood LDL cholesterol
What is LDL? What is a lipoprotein?• Lipoprotein (LP); a ‘vehicle’ that moves
fat soluble molecules thru blood• Many types of LP’s exist
• LDL…bad (cholesterol) for heart health • HDL...good (cholesterol) for heart health• Both influenced by lifestyle choices
What are the lifestyle steps to heart health?
• Maintain healthy weight
• Be active• Manage stress• Do not smoke• Do not drink
excessively• Eat a Heart Smart
Diet
Heart Smart Diet
Eat more colorEat less sodiumEat more fiberEat the right fatsMake ½ your plate vegetables and fruit
Eat More Color: Fruit and veggies
fiber, potassium, antioxidants (reduce inflammation)
Rate this food
Sugar, hydrogenated coconut oil, corn syrup solids, instant coffee, cocoa, tri-sodium citrate, sodium caseinate, mono- and di-glycerides, dipotassium phosphate, silicon dioxide, maltodextran, natural and artificial flavors, carrageenan, salt, lecithin, tetrasodium pyrophosphate, BHA
Heart Health…sodium…..added sugar?
DITCH IT! Flavored International Coffee ; (
Sugar, hydrogenated coconut oil, corn syrup solids, instant coffee, cocoa, tri-sodium citrate, sodium caseinate, mono- and di-glycerides, dipotassium phosphate, silicon dioxide, maltodextran, natural and artificial flavors, carrageenan, salt, lecithin, tetrasodium pyrophosphate, BHA
What would be a better choice?
High Blood Pressure (HTN) and Sodium
• Medications can help….but have side-effects
• ~½ cases Hypertension (HTN) respond to diet
• The DASH diet- A healthy diet for all!
• Dietary Approaches to Stop Hypertension
DASH-It’s worth a try!
Diet high in Ca, Mg, K, fiberSodium < 2300 mg/daySat fat < 7% of caloriesLots of fruit, veggies, nuts and beans!!An excellent diet for all
Bump Up Your Fiber IntakeGoal 25-38 grams
• ¾ C bran flakes (5g) vs. ¾ C corn flakes (1g)
• 1 apple (4.4) vs. ½ C apple juice (0)
• ½ C lentils (7.8) vs. ½ C white rice (0.6)
• 1 C raspberries (8) vs. ½ C canned fruit (1)
• ¾ C oatmeal (3) vs. ¾ C cream of wheat(0.9)
WHOLE FOODS RULE. Ditch the processed stuff!
Apple Wellness N. Guerin RD, MS
EAT THE RIGHT FATS
• TOTAL: ~20-35% Calories• LESS: saturated (<25g/day)• MORE: unsaturated • AVOID: trans
EAT LESS SATURATED FATS• Raises LDL: Clogs arteries• Produces inflammatory compounds that
promote heart, and other diseases• Goal <7 % of calories
• 2000 Calories 15 g• 3000 Calories 23 g
SOURCES OF SATURATED FAT
• Animal products• poultry/fish better than beef
• Tropical oilsCoconut, plam oil
Verdict still out Moderate use advised
SOURCES OF UNSATURATED FAT
• Nuts• Eggs• Plant oils• Avocado• Seeds• Fatty fish**
Includes Omega-3** and essential fatty acids
AVOID TRANS FAT
• No safe level of intake (<2 g/day)• Raises LDL and lowers HDL• ‘Snap foods’, partially hydrogenated
oils, beef and its byproductsYup, that includes cheese & ice cream!
HEART SMART DIET in REVIEW
Eat more colorEat less sodiumEat more fiberEat the right fatsMake ½ your plate vegetables and fruit
Eat food. Not too much. Mostly plants M.Pollan
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