Secret to a long and healthy
life
The nutrition connection to a long
and healthy life
Who is counting on you to be
healthy?
Find Motivation in Your Children
Parents must meet the needs of their children. Sure, they'll need a house and a room and a place
to sleep; Halloween costumes, birthday candles and wrapped presents.
But for now, all they really need is one thing--for you to be at the top of your game. They need
parents who are fit, healthy and happy enough to do what needs done and have fun doing it. They
need a parent who'll be playing on the floor more than lying on the couch. Your kids need a quick,
clear thinker, a heavy lifter, and an all-around fixer of things mechanical and personal.
When you're fit and healthy, you can give your kids everything that they need. They can be your
main motivation to meet your fitness goals.
Have you ever stopped to think about why you really feel the need to lose weight, get in shape or
pursue any other goal? Is there something big you'd like to achieve? Is someone counting on
you?
Your future depends on what you do today. Choices you make now can affect you (and your
family) for years down the road. Even the smallest decisions will determine whether you wind up
at the top of your game or struggle along with the status quo.
To succeed at your health goals, your main motivation should grip your attention like a new love.
Your main motivation is the best reason you can think of for getting up, getting active and getting
healthy. Your main motivation can be your very own kids.
Mouth Health
• Mouth Health- Vitamin chapter
• Definition for scurvy
• Scurvy
– Deficient for 20-40 days
– Fatigue, pinpoint hemorrhages
– Bleeding gums and joints. Hemorrhages
– Associated with poverty
Nutrition Solution
Vitamin Chapter- Main focus
Vitamin C
At least 10mg of vitamin C daily or
enjoy eating rainbow way and 5
day fruits and vegetables daily
Dental Health
Dental Decay is the loss of hard tissue from
the enamel and dentin of the tooth. A
cavity is the hole in the tooth resulting from
this process.
Most all adults experience caries. Fewer
than 5% of adults in the US are cariesfree
Dental Health
9 out of 10 US Pediatric dentists believe
acid erosion in baby teeth is related to acid
erosion in permanent teeth.
Modern diets and eating habits increase
enamel’s exposure to acids in the diet
which increases the risk of a person
developing cavities
Dairy foods which are high in calcium help
counter the effects of acid erosion.
Nutrition Solution
Carbohydrate Chapter – Main focus are foods that
produce acid (sugar)
Do- Eat 3 meals daily But keep snacks to a
minimum. If you have to snack choose
whole fruit, raw vegetables, or low fat
cheese, which tend to be friendlier to your
teeth. Avoid munching on sugary foods
such as cookies, candy, cakes, pies.
Don’t- Graze all day long
Dental Health
Nutrition Solution
Do- Drink plenty of water
Don’t- Drink a lot of sugar sweetened
beverages. The constant flow of sugar can
provide a continual meal for the acidproducing bacteria in your mouth
Do- Brush your teeth after every meal or
snack. If you can’t brush chew sugarless
gum or eat a piece of low-fat cheese after
meals and snacks.
Dental Health
Nutrition Solution
Do- Enjoy 3 servings of dairy foods
daily
Do- Brush your teeth with fluoride
toothpaste at least twice a day and
floss daily.
Do- See a Dentist at least twice a year
Dental Health
Nutrition Solution
Modern diets and eating habits increase tooth
enamel’s exposure to acids. This process known
as acid erosion can lead to changes in the tooth
shape, tooth discoloration, sensitive teeth and
possible huge dental bills.
Try to limit the number of times a day your teeth
are exposed to acidic foods & drinks (ideally no
more than 4 times a day) Soft Drinks ph 2.6
Dental Health
Nutrition Solution
• The average American consumes
350-440 calories in added sugar
daily.
• Current recommendations are
100 calories for women and 150
calories for men.
Habits That Wreck Your Teeth
• Chewing on Ice
• It’s natural and sugar free, so you might think ice
is harmless. But munching on hard, frozen
cubes can chip or even crack your teeth. And if
your mindless chomping irritates the soft tissue
inside a tooth, regular toothaches may follow.
Hot foods and cold foods may trigger quick,
sharp jabs of pain or a lingering toothache. Next
time you get the urge for ice, chew some
sugarless gum instead.
Habits That Wreck Your Teeth
• Playing Sports With No Mouth Guard
• Whether you play football, hockey, or any other
contact sport, don't get in the game without a
mouth guard. This is a piece of molded plastic
that protects the upper row of teeth. Without it,
your teeth could get chipped or even knocked
out when the action gets rough. Self-fitting
mouth guards may be purchased at a store, or
you can have one custom made by your dentist.
Habits That Wreck Your Teeth
• Bedtime Bottles
• It’s never too early to protect teeth. Giving
a baby a bedtime bottle of juice, milk, or
formula, can put new teeth on a path to
decay. The baby may become used to
falling asleep with the bottle in his or her
mouth, bathing the teeth in sugars
overnight. It's best to keep bottles out of
the crib.
Habits That Wreck Your Teeth
• Tongue Piercings
• Tongue piercings may be trendy, but biting down
on the metal stud can crack a tooth. Lip
piercings pose a similar risk. And when metal
rubs against the gums, it can cause gum
damage that may lead to tooth loss. The mouth
is also a haven for bacteria, so piercings raise
the risk of infections and sores. Bottom line,
discuss the health risks with your dentist first.
Habits That Wreck Your Teeth
• Grinding Teeth
• Teeth grinding, or bruxism, can wear teeth
down over time. It is most often caused by
stress and sleeping habits. This makes it
hard to control. Avoiding hard foods during
the day can reduce pain and damage from
this habit. Wearing a mouth guard at night
can prevent the damage caused by
grinding while sleeping.
Habits That Wreck Your Teeth
• Cough Drops
• Just because cough drops are sold in the
medicine aisle doesn't mean they’re healthy.
Most are loaded with sugar. So after soothing
your throat with a lozenge, be sure to brush well.
Whether the sugar comes from a cough drop or
a hard candy, it reacts with the sticky plaque that
coats your teeth. Then bacteria in the plaque
convert the sugar into an acid that eats away at
tooth enamel. Hello, cavities.
Habits That Wreck Your Teeth
• Gummy Candy
• All sugary treats promote tooth decay, but some
candies are harder to bear. Gummies stick in the
teeth, keeping the sugar and resulting acids in
contact with your enamel for hours. If your day
just isn't the same without a gummy critter, pop
a couple during a meal instead of as a separate
snack. More saliva is produced during meals,
which helps rinse away candy bits and acids.
Habits That Wreck Your Teeth
• Soda
• Candy isn't the only culprit when it comes to
added sugar. Sodas can have up to 11
teaspoons of sugar per serving. To add insult to
injury, sodas also contain phosphoric and citric
acids, which eat away at tooth enamel. Diet soft
drinks let you skip the sugar, but they may have
even more acid in the form of the artificial
sweeteners.
Habits That Wreck Your Teeth
• Opening Stuff With Your Teeth
• Opening bottle caps or plastic packaging
with your teeth may be convenient, but this
is one habit that makes dentists cringe.
Using your teeth as tools can cause them
to crack or chip. Instead, keep scissors
and bottle openers handy. Bottom line,
your teeth should only be used for eating.
Habits That Wreck Your Teeth
• Sports Drinks
• There's no doubt a cold sports drink is refreshing
after a good workout. But these drinks are
usually high in sugar. Like soda or candy,
sugary sports drinks create an acid attack on the
enamel of your teeth. Drinking them frequently
can lead to decay. A better way to stay hydrated
at the gym is to chug sugar-free, calorie-free
water.
Habits That Wreck Your Teeth
• Fruit Juice
• Fruit juice is loaded with vitamins and
antioxidants, but unfortunately most juices are
also loaded with sugar. Some juices can have as
much sugar per serving as soda. For example,
there are only 10 more grams of sugar in orange
soda than in orange juice. Fruits are naturally
sweet, so look for juice that has no added sugar.
You can also reduce the sugar content by
diluting juice with some water.
Habits That Wreck Your Teeth
• Potato Chips
• The bacteria in plaque will also break
down starchy foods into acid. This acid
can attack the teeth for the next 20
minutes -- even longer if the food is stuck
between the teeth or you snack often. You
might want to floss after eating potato
chips or other starchy foods that tend to
get stuck in the teeth.
Habits That Wreck Your Teeth
• Constant Snacking
• Snacking produces less saliva than a
meal, leaving food bits in your teeth for
hours longer. Avoid snacking too
frequently, and stick to snacks that are low
in sugar and starch -- for example, carrot
sticks.
Habits That Wreck Your Teeth
• Chewing on Pencils
• Do you ever chew on your pencil when
concentrating on work or studies? Like
crunching on ice, this habit can cause
teeth to chip or crack. Sugarless gum is a
better option when you feel the need to
chew. It will trigger the flow of saliva,
which can make teeth stronger and protect
against enamel-eating acids.
Habits That Wreck Your Teeth
• Drinking Coffee
• Coffee's dark color and acidity can cause
yellowing of the teeth over time.
Fortunately, it's one of the easiest stains to
treat with various whitening methods. Talk
to your dentist if you're concerned about
discoloration of your teeth.
Habits That Wreck Your Teeth
• Smoking
• Cigarettes, as well as other tobacco
products, can stain teeth and cause them
to fall out as a result of gum disease.
Tobacco can also cause cancer of the
mouth, lips, and tongue. If you were
looking for one more reason to quit, think
of your smile.
Habits That Wreck Your Teeth
• Drinking Red Wine
• The acids in wine eat away at tooth enamel,
creating rough spots that make teeth more
vulnerable to staining. Red wine also contains a
deep pigment called chromogen and tannins,
which help the color stick to the teeth. This
combination makes it easy for the wine's red
color to stay with you long after your glass is
empty.
Habits That Wreck Your Teeth
• Drinking White Wine
• You might think sticking to white wine would
spare your teeth. But the acids still weaken the
enamel, leaving the teeth porous and vulnerable
to staining from other beverages, such as coffee.
Swishing with water after drinking or using
toothpaste with a mild whitening agent can fight
the staining effects of red and white wines.
Habits That Wreck Your Teeth
• Binge Eating
• Binge eating often involves excessive amounts
of sweets, which can lead to tooth decay.
Binging and purging (bulimia nervosa) can do
even more damage to dental health. The strong
acids found in vomit can erode teeth, making
them brittle and weak. These acids also cause
bad breath. Bulimia can lead to a variety of
serious health problems, so be sure to talk to
your doctor if you have been purging.
Gingivitis and Periodontal Disease
A diet high in refined carbohydrates (sugar)
promotes periodontal disease. Frequent
consumption of sugar increases plaque
formation and increases the risk of
gingivitis. Sugars also promote periodontal
disease by reducing the ability of the white
cells in the gums to destroy the pathogenic
plaque bacteria.
How do you know if you have
gum disease?
Gums that bleed or red, puffy or swollen, or sore
Gums that have pulled away from your teeth
Changes in the way your teeth fit together when
you bite
Pus that appears between your teeth and gums
Constant bad breath or a bad taste in your mouth
Nutrition Solution
Carbohydrate chapter and vitamin chapter- main
focus sugar and vitamins
Enjoy sugar in moderation- 10% of total
calories
Vitamin C- helps heal inflamed gums and
reduce gum bleeding. It also helps
maintain the immune system to fight
periodontal disease
Vitamin D and Calcium- Helps maintain the
bones surrounding and supporting the
teeth
Stomach Health
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Heartburn
Ulcer
Hiatal Hernia
Gastro- esophageal reflux
disease
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Nutrition Solution
Digestion Chapter - Main focus Eating
Habits
Eat smaller meals
Try to eat only 3 times daily
Eat a lighter meal in the evening
Take fluids between, instead of with meals
Try to stop eating at least 2 hrs before
going to bed. 4hrs would be best.
Try to maintain a healthy weight
Nutrition Solution
• Try to eat when not rush
• Stay upright after meals
• Refrain from exercising
vigorously right after eating
Nutrition Solution
Foods that might cause a problem
Caffeinate Beverages; Coffee, Cola, Tea,
Chocolate
Citrus Fruit; Grapefruit, Lemons, Limes, Oranges
High-fat foods; Butter, Desserts, Fried Foods, Oils
Mint flavorings; Peppermint, Spearmint, Onions,
Raw garlic, Spicy foods
Tomato-based foods; Chili, Pizza, Spaghetti sauce
Gallstones
Gallstones are found in about 10% of adults in the
industrialized countries. Diet can have a major influence
on the development of gallstones. High-fat diets,
particularly saturated fat, and overconsumption of refined
carbohydrates can stimulate gallstone development.
Ample dietary fiber & moderate intake of alcohol
decrease the risk. Being overweight sharply increases
the risk of gallstones.
Vitamin E- May help protect against the formation of
gallstones, particularly when dietary fat intake is high.
Vitamin C- Deficiency increases the risk of gallstones
Nutrition Solution
Digestion Chapter- Main focus trying to choose foods from
the bottom of the food pyramid most of the time (being a
bottom feeder).
• Follow the AHA recommendation of no more then 30%
of your calories coming from fat and only 10% or less
from saturated fats
• Meet your fiber recommendations of at least 25 grams
daily
• Maintain a healthy weight (standard serving sizes)
• Enjoy eating the rainbow way daily
Small Intestinal Bacterial
Overgrowth
SIBO occurs when excessive amounts of
bacteria infiltrate the small intestine. Gut
bacteria aid in vitamin synthesis, improve
digestion, produce vitamin K and benefit
immunity. However, when these bacteria
proliferate they can lead to unpleasant GI
problems, malabsorption and malnutrition.
Conditions may increase a person
chance of developing SIBO
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Celiac Disease
IBS (80%)
Frequent and longer-term use of antibiotics
Chronic pancreatitis
Diabetes (due nerve damage)
Scleroderma (damage intestinal muscles)
Diverticulosis
Medications that suppress production of gastric
acid
Diagnosis SIBO
SIBO is difficult to diagnosis
• Lactulose Breath test
• Extract bacterial DNA
from stool samples
Nutrition Solution
Avoid snacking to give intestines time for
cleansing
Antibiotics- successful 40-70% of patients
Probiotics- Bifidobacterium infantis 35624 is the
only probiotic that might be helpful for SIBO and
IBS
Diet- Need to worry about the following nutrient
deficiencies; Vitamins; B12, A, D and E
Colon Health
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Chronic Constipation
Diverticulosis
Appendicitis
Hemorrhoids
IBS (Gas, Bloating, Cramping)
Colon Cancer
What Causes Constipation?
• Constipation is usually caused by a
disorder of bowel function rather than a
structural problem. Common causes of
constipation include:
• Inadequate water intake
• Inadequate fiber in the diet
• A disruption of regular diet or routine;
traveling
• Inadequate activity or exercise or
immobility
What Causes Constipation?
• Eating large amounts of dairy products
• Stress
• Resisting the urge to have a bowel
movement, which is sometimes the result
of pain from hemorrhoids
• Overuse of laxatives (stool softeners)
which, over time, weaken the bowel
muscles
What Causes Constipation?
• Overuse of laxatives (stool softeners)
which, over time, weaken the bowel
muscles
• Hypothyroidism
• Neurological conditions such as
Parkinson's disease or multiple sclerosis
• Antacid medicines containing calcium or
aluminum
What Causes Constipation?
• Medicines (especially strong pain
medicines, such as narcotics,
antidepressants, or iron pills)
• Depression
• Eating disorders
• Irritable bowel syndrome
• Pregnancy
• Colon cancer
What Causes Constipation?
• In some cases, lack of good nerve and
muscle function in the bowel may also be
a cause of constipation.
What Are the Symptoms of
Constipation?
• training during a bowel movement more
than 25% of the time
• Hard stools more than 25% of the time
• Incomplete evacuation more than 25% of
the time
• Two or fewer bowel movements in a week
What Are the Symptoms of
Constipation?
• Infrequent bowel movements and/or
difficulty having bowel movements
• Swollen abdomen or abdominal pain
• Pain
• Vomiting
Nutrition Solution
Carbohydrate Chapter - Main focus Fiber
• Fiber (Goal 25-38)
• Daily consumption of probiotics (yogurt
best source)
• Water
• Exercise
Remember to increase fiber intake slowly
and not to eat all your fiber at one time.
Goal 5-8 grams per meal or 7 grams per
500 calories
Other benefits of enjoy a high fiber
diet
Diabetes (soluble fiber can help a diabetic
control their blood sugar)
Heart Disease ( soluble fiber can help
remove cholesterol to decrease the
chance of clogged arteries)
Weight Control ( both fibers are calorie free
and can give the feeling of fullness)
Got Gas?
• Chewing gum can make you gassy
Any time you swallow air, it can lead to farts.
Eating or drinking too fast, fizzy drinks,
smoking, and chewing gum can make you
do it. But the main cause is the breakdown
of food in your gut. The medical name for it
is flatulence.
Got Gas?
• Air Travel can make you fart
The change in air pressure can affect more than
your ears. To help keep embarrassing gas at bay,
watch what you eat before and during your flight. If
you know a certain food, like beans, makes you
gassy, don't eat it.
Still worried? You could try underwear lined with
carbon. There are several brands available, and
they are designed to help filter fart odors.
Got Gas?
• The older you get the gassier you become
Ah, aging! As the years go by, your digestive
system slows down. You may get
constipated, and being backed up can make
you gassy. Some laxatives that help with
constipation can cause gas, like ones that
contain bran.
Got Gas?
• How many times a day does a healthy
person pass gas?
Whether through burping or farting, your
digestive system stays pretty busy. If you
find yourself more gassy than normal, it’s
most likely something you ate. Don’t worry.
It should pass.
Got Gas?
• Answer is- 13-21 times in a 24 hrs.
Got Gas?
• Bad smelling farts mean you’re sick?
• Most farts are odorless, but everyone passes smelly gas
from time to time. The odor is usually caused by sulfur in
your system, and it’s rarely a reason for concern.
• But if it doesn’t clear up and you have other symptoms,
like stomach pain, check with your doctor. You could
have an infection. Or you may not be able to digest the
lactose in dairy products. Or you could have celiac
disease -- problems digesting gluten -- which is found in
wheat and other grains. Your doctor may recommend
diet changes and supplements, or prescribe medication
to help.
Got Gas?
High Carbohydrate foods tend to cause the
most gas.
• Everyone is different, and foods that cause gas for one person may
not for someone else. But in general,foods that are high in carbs
cause more gas.
• High-fat foods stay in the stomach longer. Cutting back on them can
help reduce bloating and discomfort. Less fat helps the stomach
empty faster, allowing gas to move more quickly out of you.
• In general, protein doesn’t contribute to gas, but if you have
problems digesting lactose, a sugar in milk, dairy products will give
you gas.
Got Gas?
Can Beano or Gastro really help prevent
gas?
These little pills give your digestive juices a
boost. They contain natural tools called
enzymes that help break down your food.
Take these before you eat to help with gas.
But there is still no guarantee so don’t waste
your money.
Got Gas?
Best way to get rid of a smelly fart.
Open a window and let the fart smell float
away into fresh air. Lighting matches,
spraying perfume, and using air fresheners
may cover the fart scent, but they don’t get
rid of it.
Got Gas?
• Exercise can help you fart less!
Working out will help get rid of any extra air in your
system. To help with the amount of gas you pass,
do regular exercise. Try this: Tighten your stomach
muscles by pulling them in. Imagine you’re pulling
your belly button towards your spine. Over time
you’ll strengthen those muscles and they can help
disguise a gassy pooch.
Got Gas?
• If you feel a fart coming on and your not
alone what should you do?
• If you can’t make it out of the room, don’t clench.
Any kind of pushing is going to amplify the
sound if it sneaks out. Standing will produce less
bang than sitting.
• While it may be polite to stifle a fart, you’ll likely
feel better if you let your flatulence fly.
Nutrition Solution
FODMAP- IBS
Adoption of the FODMAP diet may help immensely
with the symptoms of IBS.
Fructose- fruit, honey, high- fructose corn syrup
Lactose- dairy products
Fructans- wheat, onion, garlic
Galactans- beans, lentils, legumes, soybeans
Polyols- sweeteners containing sorbitol, mannitol,
xylitol, and stone fruits
Gluten Free
Celiac Disease Serious, Often Undetected
Experts estimate that about 1% of
Americans have celiac disease. The
condition, caused by an abnormal immune
response to gluten, can damage the lining of
the small intestine. That, in turn, can prevent
important nutrients from being absorbed.
Gluten Free
Symptoms of celiac disease include
diarrhea, anemia, bone pain, and a
severe skin rash called dermatitis
herpetiformis. But celiac disease often
has few or no symptoms. In part for
that reason, only about 5% to 10% of
cases are diagnosed in the U.S., Green
says.
Gluten Free
How can you know if you have celiac
disease? The only way is to be tested.
The first test is typically a blood test
that detects antibodies related to an
abnormal immune response. If the
blood test is positive, a biopsy is
performed to confirm inflammation in
the lining of the small intestines.
But What If You Don't Have Celiac
Disease?
Some people may be sensitive to
gluten but don’t have outright celiac
disease. These people may feel
better on a diet with less gluten.
So what's wrong with the rest of us trying a gluten-free diet
a try to see how we feel?
For starters, going gluten-free means saying
no to many common and nutritious foods.
Gluten is a protein found in wheat, barley,
and rye. Gluten also shows up in many
whole grain foods related to wheat, including
bulgur, farro, kamut, spelt, and triticale (a
hybrid of wheat and rye). Some celiac
disease experts warn patients to steer clear
of oats, as well.
So what's wrong with the rest of us trying a gluten-free diet
a try to see how we feel?
Gluten itself doesn’t offer special nutritional benefits. But
the many whole grains that contain gluten do. They’re rich
in an array of vitamins and minerals, such as B vitamins
and iron, as well as fiber. Studies show that whole grain
foods, as part of a healthy diet, may help lower risk of heart
disease, type-2 diabetes, and some forms of cancer. The
2010 Dietary Guidelines for Americans recommends that
half of all carbohydrates in the diet come from whole grain
products.
So what's wrong with the rest of us trying a gluten-free diet
a try to see how we feel?
To be sure, a few whole grains don’t contain
gluten, including amaranth, millet, and
quinoa. But they are far less common than
gluten-containing grains. Meeting the dietary
guidelines goal is very tough if you have to
eliminate wheat, barley, rye, kamut, and
other gluten-containing whole grains.
The Risks of Going Gluten-Free
Because wheat is ubiquitous in the
American diet, completely eliminating gluten
requires adopting a whole new diet. You
would have to up most breads, crackers,
breakfast cereals, conventional pastas,
pastry goods, and a wide range of
processed foods made with small amounts
of gluten.
The Risks of Going Gluten-Free
"And any time you eliminate whole
categories of food you’ve been used to
eating, you run the risk of nutritional
deficiencies," said Green. A 2005 report
from the American Dietetic Association
warned that gluten-free products tend to be
low in a wide range of important nutrients,
including B vitamins, calcium, iron, zinc,
magnesium, and fiber.
The Risks of Going Gluten-Free
There’s little point in taking that risk unless
you genuinely have celiac disease or gluten
sensitivity. "Eating a healthy gluten-free diet
means paying constant attention to what you
eat. This isn’t something that anyone should
do casually," said Green.
The Risks of Going Gluten-Free
There’s also little point in eliminating just
some gluten. For people who are sensitive,
even trace amounts can cause damage to
the small intestines. "So an almost glutenfree diet isn’t going to help if you have a
problem."
The Risks of Going Gluten-Free
Choosing gluten-free foods has another
drawback. Most gluten-free alternatives,
such as pasta and bread, are significantly
more expensive than their conventional
counterparts. A 2007 survey conducted by
Green and his colleagues found that glutenfree pastas and breads were twice the price
of conventional products, for instance.
The Risks of Going Gluten-Free
The bottom line: If you think you
may have a problem with gluten,
get tested.
Nutrition Solution
Gluten Free
Thanks to the increasing selection of glutenfree foods, it has become far easier for
people with true gluten problems to eat
healthy diets. "People who have had [celiac]
disease for 15 and 20 years are astounded
at the selection of gluten-free foods out
there," Green said.
Nutrition Solution
Gluten Free
Unfortunately, not all the foods being
marketed are healthy. Some are high in
saturated fat or cholesterol. Others may be
high in calories but contain very little in the
way of nutrition. A slew of herbal remedies
have also hit the market, promising to ease
gluten sensitivity. There’s little evidence that
any of them help, Green said.
Nutrition Solution
Gluten Free
The basis of a healthy gluten-free diet, as
with any diet, should be natural foods. Lean
meats and fish, fruits and vegetables, and
low-fat dairy products are all safe for people
with celiac disease. Grains that don’t contain
gluten, such as quinoa and amaranth, are
another healthy option. More and more
products are being made with such grains,
from breads and breakfast cereals to pastas.
Nutrition Solution
Gluten Free
Clinical trials are currently under way of
drugs that may help ease celiac disease. A
vaccine for celiac disease is also under
investigation.
Nutrition Solution
Gluten Free
Even if such approaches work, they aren’t likely to
cure the condition entirely, however. "The
treatments under investigation are probably going
to be useful mostly for lessening the damage
caused by occasional lapses in the diet," Green
said. People with celiac disease will continue to
have to eliminate wheat products from their diet.
Fortunately, growing awareness of the prevalence
of these conditions should continue to make that
challenge easier.
Lactose Intolerance
• Lactose Intolerance is when a person
doesn’t produce enough lactase needed to
digest the sugar milk lactose.
• Gas or bloating
• Diarrhea
• Abdominal pain
Nutrition Solution
Carbohydrate Chapter - Main focus dairy products
• See a doctor to be truly diagnosis
• Diet should be individualized
• Some people can still enjoy dairy products.
1 cup of milk with a meal
• Some people can enjoy cheese and yogurt due
the low levels of lactose
• Some people need to use lactose- free products
• Some people need to rely calcium- fortified
foods
• Last would be to use calcium supplements
Diabetes
• Type 1- Peak onset 11- 12 years, genetic
predisposition- Doesn’t produce any
insulin
• Type 2- Adult onset, insulin resistance
• Associated with: older age,
obesity/overweight, family hx, prior hx of
gestational diabetes, physical inactivity,
certain ethnicities
Nutrition Solution
Carbohydrate Chapter- Main focus Controlling
carbohydrate intake and eating balance meals
• Try to avoid simple sugars
• Try to follow a diabetic exchange
diet
• Try to carbohydrate counting
• Try to follow a glycemic index diet
Hypoglycemia
• Low blood glucose level
• Fatigue, weakness, dizziness,
irritability, a rapid heartbeat,
anxiety, sweating, trembling,
hunger, headaches, confusion
Nutrition Solution
Carbohydrate Chapter- Main focus Eating small frequent
and balanced meals (carbohydrates, protein & fat)
•
•
•
•
Avoid simple sugars
Avoid alcoholic beverages
Regular and balance meals
Snacks that have protein and fat
not just carbohydrates
Heart Disease and Stroke
• Atherosclerosis- the most
common form of hardening of the
arteries
• Accumulation of soft fatty streaks
along the inner walls of the
arteries- gradually enlarge and
become hard
Nutrition Solution
Fat Chapter- Main focus avoiding saturated
and trans fats
• 30% or less total fat
• 10% or less saturated fat and trans fats
• Choose monosaturated fats or
polyunsaturated fats
• 300mg or less cholesterol
• Omega 3 fatty acids- food ( fish, flax,
walnuts, canola oil or foods fortified with
omega 3’s) not fish oil supplements
Nutrition Solution
• Get moving- 3 hrs. of brisk walking weekly
can cut heart disease by 40%
• 5-10 grams of soluble fiber daily
• If you drink moderation is the key or just
drink grape juice. 1 drink for females and 2
drinks daily for males
• Anti-oxidants
• Folic acid, Vitamin B6 and B12
Nutrition Solution
• Enjoying 25 grams of soy protein daily.
• Snacking on a handful of nuts daily.
• Eating foods that are fortified with plant
sterols and stanols daily ( goal 2 grams).
• Or just adopt the Mediterranean lifestyle
Inflammation
Inflammation is a set of symptoms that
include pain, swelling, heat and
redness of an affected organ or tissue.
But there is another type of
inflammation known as chronic lowgrade inflammation or “silent
inflammation.”
Silent Inflammation
A number of diseases, particularly
chronic diseases of later life, such
as heart disease, diabetes, arthritis,
Alzheimer’s and certain cancers,
are thought to be connected to
chronic low-grade inflammation.
Silent Inflammation
The thought is that constant or outof control inflammation in the body
leads to ill health or increases a
person chances of developing a
chronic disease.
Nutrition Solution
Enjoy 5 servings of fruits and vegetables
daily and remember to eat the rainbow way
Enjoy eating a good source of omega 3 fatty
acids
Enjoy eating Whole grains when choose a
grain product to eat
Eat eating lean protein sources and
remembering trying Meatless Mondays
Nutrition Solution
•
•
•
•
Avoid saturated fats and trans fats
Avoid refined foods and processed foods
If you drink alcohol do so in moderation
Add spices to your diet like ginger and
curry
• Follow the DASH diet or adopt the
Mediterranean diet
Fading Memories
• Alzheimer’s Disease
• Abnormal deterioration of the brain occurs
in the areas that coordinate memory and
cognition.
• Alzheimer’s may rob 6-10% of US adults
of productive life by age 65
Nutrition Solution
Fat Chapter- Main focus- non essential
omega 3 fatty acid DHA
• Fish- 3 servings a week
• Vegetables and Fruits 5-9 servings a day (More leafy
green vegetables)
• Non-fat/low-fat dairy products- 3 A Day Dairy (Calcium
and Vitamin D)
• Nuts and beans- 4-5 servings a week
• Achieve a Healthy Weight or Don’t gain weight
• Exercise 30-60 minutes daily
• Caffeine in moderation 300mg
• Stay socially and mentally engaged
Nonalcoholic Steatohepatitis
(NASH)
Nonalcoholic steatohepatitis (NASH) is liver
inflammation caused by a buildup of fat in
the liver. Many people have a buildup of
fat in the liver, and for most people it
causes no symptoms and no problems.
But in some people, the fat causes
inflammation of the liver. Because of the
inflammation, the liver doesn’t work as well
as it should.
Nonalcoholic Steatohepatitis
(NASH)
• NASH can get worse and cause scarring
of the liver, which leads to cirrhosis. But
the disease doesn't always get worse.
• NASH is similar to the kind of liver disease
that is caused by long-term, heavy
drinking. But NASH occurs in people who
don't abuse alcohol.
What causes NASH?
Experts don't know why some people with a
buildup of fat in the liver get NASH and
some don't. It could be that something in
the environment triggers the inflammation
in those people. Or maybe it runs in their
families.
What causes NASH?
• Risk factors for NASH and liver damage
include:
• Obesity.
• Diabetes.
• High cholesterol and high triglycerides.
• Metabolic syndrome.
What causes NASH?
Most people with NASH are 40 to 50 years
old and have one or more of the problems
listed above. But NASH can happen in
people who have none of these risk
factors.
You may have no symptoms in the early
stages of NASH. Most people with NASH
feel fine and don't know that they have it.
What are the symptoms?
• As NASH progresses and liver damage gets
worse, you may start to have symptoms such as:
• Fatigue (feeling tired all the time).
• Weight loss for no clear reason.
• General weakness.
• An ache in the upper right part of your belly.
• It may take many years for NASH to become
severe enough to cause symptoms
How is NASH diagnosed?
• To see if fat is building up in your liver and to
rule out other diseases, your doctor may do tests
such as:
• An abdominal ultrasound.
• A CT scan.
• An MRI scan.
• Your doctor may do a liver biopsy to be sure you
have NASH. In a liver biopsy, your doctor takes
a sample of tissue from your liver and checks it
for signs of NASH.
How is it treated?
Nutrition Solution
• There is no treatment for NASH. But you may be able to
limit damage to your liver by managing conditions that
increase your risk for NASH or make it worse. You can
work to:
• Reduce your total cholesterol level.
• Reach a healthy weight. If you need to lose weight, be
sure to do so slowly (no more than 1 to 2 pounds a
week.1 Quick weight loss from crash diets, surgery, or
medicine increases inflammation and scarring in your
liver.
• Control diabetes.
• Stop or cut back on drinking alcohol.
Rheumatoid Arthritis
Rheumatoid arthritis (RA) sufferers know all too
well the inflammation and pain that comes with
the disease. Although there's no "RA diet" that
can treat the condition, some foods may help
you lower inflammation in your body. And
because they're good for you, these foods -including fruits and vegetables, whole grains,
olive oil, and fish – may help you feel better
overall.
4 Inflammation-Fighting Foods for
Rheumatoid Arthritis
• People with RA have immune systems
that attack the lining of their joints. This
assault causes chronic inflammation,
stiffness, and pain. Research shows the
Mediterranean diet's healthful components
can help lower inflammation, benefiting
people with the disease.
An Age-Old RA diet
A British study looked at the impact of foods
from the Mediterranean diet in women with
RA. Researchers split 130 women into two
groups. One group took a cooking class
on Mediterranean-style eating. The other
group received only written information
and made no dietary changes.
An Age-Old RA diet
• Women who attended the class ate more
foods that were rich in antioxidants and
other anti-inflammatory substances,
including fruits, vegetables, and
monounsaturated fats (the kind found in
olive oil). Over the next six months, they
had less joint pain and morning stiffness
and better overall health compared to the
other group.
Inflammation Fighter: Fish
People with RA have higher levels of
substances called cytokines that ramp up
inflammation in the body. Polyunsaturated
fats – especially omega-3 fatty acids –
help suppress cytokines and other
inflammatory chemicals.
Inflammation Fighter: Fish
These good fats also help decrease LDL "bad"
cholesterol and triglyceride levels when used to
replace saturated and trans fats in the diet. High
levels of LDL cholesterol and triglycerides (fats
in the blood) promote inflammation, which is
thought to play a critical role in heart disease.
That's important for people with RA, who have a
significantly higher risk of heart disease.
Inflammation Fighter: Fish
All fish have some omega-3s. But salmon,
herring, sardines, and anchovies are
chock full of them. Salmon provides the
most, with up to 2 grams of omega-3 fatty
acids per 3-ounce serving. Go lightly with
the heat; overcooking can destroy more
than half of the omega-3s. Bake or grill
fish instead of frying it to preserve
healthful fat.
Inflammation Fighter: Fish
• The American Heart Association
recommends eating fish twice a week.
Fish high in omega-3s are powerful antiinflammatory foods that offer a multitude of
health benefits.
• Don't like fish? Other foods rich in omega3 fatty acids include walnuts, canola oil,
and soybeans. Or ask your doctor about
omega-3 supplements derived from plants.
Foods for RA: Colorful
Produce
• Nutritionists often advise people to add
color to their diet. Why? The substances
that give fruits and vegetables their color –
flavonoids and carotenoids – are also
potent antioxidants. Antioxidants are an
important component of an inflammationfighting diet. Vitamin C is another
antioxidant found in many fruits and
vegetables.
Foods for RA: Colorful
Produce
• Fruits and veggies high in these antioxidants
include blueberries, blackberries, squash, sweet
potatoes, carrots, tomatoes, peppers, oranges,
broccoli, and melons.
• Choosing colorful foods – with red, orange,
yellow, blue, green, and purple hues – will
ensure you eat a variety of fruits and vegetables
and help you have a balanced diet.
Anti-Inflammation Diet: Whole
Grains
• A study published in The American Journal of
Clinical Nutrition found that people who ate more
whole grains such as oatmeal, brown rice, and
barley lowered their levels of C-reactive protein
(CRP), a marker of inflammation in the body. In
people with RA, CRP levels may go up during a
flare, and CRP is sometimes measured to track
disease activity or to see how well a person is
responding to treatment.
Anti-Inflammation Diet: Whole
Grains
• Whole-wheat pasta and breads -- hallmarks of the
Mediterranean Diet -- also contain selenium, an
inflammation-fighting antioxidant. Some people with
rheumatoid arthritis have lower levels of selenium levels
in their blood.
• Another advantage of eating whole grains instead of
refined carbohydrates – such as white bread and white
rice – is that whole grains may help you manage your
weight better. Staying at a normal weight – or losing
weight if you need to – will take pressure off painful
joints.
Foods for RA: Olive Oil
• The olive symbolizes peace in Greek mythology. And its oil seems
to have a calming effect on inflammation, as well.
• A study published in The American Journal of Clinical Nutrition
found that people who ate the lowest amount of extra-virgin olive oil
were more likely to develop RA, compared to people who ate the
highest amounts. Studies show that a compound in olive oil stops
the production of the chemicals that induce inflammation.
Nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin and
ibuprofen work to lower inflammation by reducing the production of
these same chemicals. Another study found that olive oil was similar
to ibuprofen at reducing inflammation.
Foods for RA: Olive Oil
• When it comes to fighting inflammation, opt for extravirgin olive oil. Extra-virgin olive oil comes from the first
pressing of the olive and contains the highest content of
health-promoting nutrients.
• In addition to being a crucial component of an antiinflammation diet, healthful olive oil makes a tasty
substitute for saturated and trans fats. Saturated fats are
found in foods such as whole milk, butter, ice cream, and
fatty red meat. Trans fats are found in many processed
baked goods.
Nutrition Solution for RA
•
•
•
•
Omega 3 Fatty Acids
Rainbow Way
Antioxidants
Monounsaturated Fats
Kwashiorkor and PEM
Kwashiorkor- inadequate protein causing
edema (swollen belly) and enlarged liver
PEM- Protein and calorie (energy)
deficiency- weight loss, muscle wasting,
edema (swollen belly) and enlarged liver
Nutrition Solution
• Protein Chapter- Main focus high quality
protein
• Balance diet- providing high quality of
protein
Gout
Gout, a painful form of arthritis, has long
been associated with diet, particularly
overindulgence in meat, seafood and
alcohol. As a result, gout treatment used to
include severe dietary restrictions, which
made the gout diet hard to stick to.
Fortunately, newer medications to treat gout
have reduced the need for such a strict diet.
Gout
Newer diet recommendations resemble a
healthy-eating plan recommended for most
people. Besides helping you maintain a
healthy weight and avoid several chronic
diseases, this diet may contribute to better
overall management of your gout.
Gout
• Gout occurs when high levels of uric acid
in your blood cause crystals to form and
accumulate around a joint. Your body
produces uric acid when it breaks down
purines. Purines occur naturally in your
body, but you also get them from eating
certain foods, such as organ meats,
anchovies, herring, asparagus and
mushrooms.
Gout
A gout diet helps to control the production
and elimination of uric acid, which may help
prevent gout attacks or reduce their severity.
The diet isn't a treatment for gout, but may
help you control your attacks. Obesity also is
a risk factor for gout, so losing weight can
help you lower your risk of attacks.
Gout Diet
A gout diet reduces your intake of foods that are high in
purines, such as animal products, which helps control your
body's production of uric acid. The diet also limits alcohol,
particularly beer, which has been linked to gout attacks. If
you're overweight or obese, lose weight. However, avoid
fasting and rapid weight loss because these can promote a
gout attack. Drink plenty of fluids to help flush uric acid
from your body. Also avoid high-protein weight-loss diets,
which can cause you to produce too much uric acid
Gout Diet
Limit meat, poultry and fish. Animal proteins are
high in purine. Avoid or severely limit high-purine
foods, such as organ meats, herring, anchovies
and mackerel. Red meat (beef, pork and lamb),
fatty fish and seafood (tuna, shrimp, lobster and
scallops) are associated with increased risk of
gout. Because all meat, poultry and fish contain
purines, limit your intake to 4 to 6 ounces (113 to
170 grams) daily.
Gout Diet
Cut back on fat. Saturated fat lowers the
body's ability to eliminate uric acid.
Choosing plant-based protein, such as
beans and legumes, and low-fat or fat-free
dairy products will help you cut down the
amount of saturated fat in your diet. High-fat
meals also contribute to obesity, which is
linked to gout.
Gout Diet
Limit or avoid alcohol. Alcohol interferes
with the elimination of uric acid from your
body. Drinking beer, in particular, has been
linked to gout attacks. If you're having an
attack, avoid all alcohol. However, when
you're not having an attack, drinking one or
two 5-ounce (148-milliliter) servings a day of
wine is not likely to increase your risk
Gout Diet
Limit or avoid foods sweetened with
high-fructose corn syrup. Fructose is the
only carbohydrate known to increase uric
acid. It is best to avoid beverages
sweetened with high-fructose corn syrup,
such as soft drinks or juice drinks. Juices
that are 100 percent fruit juice do not seem
to stimulate uric acid production as much.
Gout Diet
Choose complex carbohydrates.
Eat more whole grains and fruits
and vegetables and fewer refined
carbohydrates, such as white
bread, cakes and candy.
Gout Diet
Choose low-fat or fat-free
dairy products. Some studies
have shown that low-fat dairy
products can help reduce the
risk of gout.
Gout Diet
Drink plenty of fluids, particularly
water. Fluids can help remove uric acid
from your body. Aim for 8 to 16 glasses
a day. A glass is 8 ounces (237
milliliter). There's also some evidence
that drinking four to six cups of coffee a
day lowers gout risk in men.
Nutrition Solution
• Limit meat, poultry and fish. ( only10% of calories
should come from protein)
• Cut back on fat. (30% of calories should come from
fat)
• Limit or avoid alcohol.
• Limit or avoid foods sweetened with high-fructose
corn syrup.
• Choose complex carbohydrates.
• Choose low-fat or fat-free dairy products.
• Drink plenty of fluids, particularly water.
Kidney Stones
• Kidney stones form when certain chemicals become
concentrated enough in the urine to form crystals. The
crystals grow into larger masses (stones), which can
make their way through the urinary tract. If the stone
gets stuck somewhere and blocks the flow of urine, it
causes pain.
• Most stones occur when calcium combines with one of
two substances: oxalate or phosphorous. Stones can
also form from uric acid, which forms as the body
metabolizes protein.
Kidney Stones
• Preventing kidney stones means
preventing the conditions that support their
formation. I asked Dr. Melanie Hoenig, an
assistant professor of medicine at
Harvard-affiliated Beth Israel Deaconess
Medical Center, for the top ways to
prevent kidney stones. Here are her
recommendations:
Kidney Stones
• Drink plenty of water: Drinking extra
water dilutes the substances in urine that
lead to stones. Strive to drink enough
fluids to pass 2 liters of urine a day, which
is roughly eight standard 8-ounce cups. It
may help to include some citrus
beverages, like lemonade and orange
juice. The citrate in these beverages helps
block stone formation.
Kidney Stones
• Get the calcium you need: Getting too little
calcium in your diet can cause oxalate levels to
rise and cause kidney stones. To prevent this,
make sure to take in an amount of calcium
appropriate to your age. Ideally, obtain calcium
from foods, since some studies have linked
taking calcium supplements to kidney stones.
Men 50 and older should get 1,000 milligrams
(mg) of calcium per day, along with 800 to 1,000
international units (IU) of vitamin D to help the
body absorb the calcium.
Kidney Stones
• Reduce sodium: A high-sodium diet can trigger
kidney stones because it increases the amount
of calcium in your urine. So a low-sodium diet is
recommended for the stone prone. Current
guidelines suggest limiting total daily sodium
intake to 2,300 mg. If sodium has contributed to
kidney stones in the past, try to reduce your
daily intake to 1,500 mg. This will also be good
for your blood pressure and heart.
Kidney Stones
• Limit animal protein: Eating too much animal
protein, such as red meat, poultry, eggs, and
seafood, boosts the level of uric acid and could
lead to kidney stones. A high-protein diet also
reduces levels of citrate, the chemical in urine
that helps prevent stones from forming. If you’re
prone to stones, limit your daily meat intake to a
quantity that is no bigger than a pack of playing
cards. This is also a heart-healthy portion.
Kidney Stones
• Avoid stone-forming foods: Beets,
chocolate, spinach, rhubarb, tea, and most
nuts are rich in oxalate, and colas are rich
in phosphate, both of which can contribute
to kidney stones. If you suffer from stones,
your doctor may advise you to avoid these
foods or to consume them in smaller
amounts.
Nutrition Solution to preventing
kidney stones
• Drink plenty of water: - Take your weight
and divide by two that is how much water
in ounces you should drink every 24 hours
• Get the calcium you need:- 3 servings
daily
• Reduce sodium: 2400mg daily
• Limit animal protein: 20% of your
calories
Cancer
• Cancer is the second leading cause of death.
– one out of every four deaths is related to cancer.
• 60 – 70% of cancers are preventable through dietary choices,
weight control, physical activity, and by not smoking.
• About 1/3 of the 500,000 cancer deaths that occur in the U.S. each
year is due to dietary factors. Another third is due to cigarette
smoking.
• Cancer is a group of more than 100 different diseases.
• Cancer develops when cells in the body become abnormal, dividing
and forming additional abnormal cells, without control or order.
• Skin cancer is the most common type of cancer for both men and
women.
• The second most common cancer is prostate cancer in men, and
breast cancer in women.
• Lung cancer is the leading cause of death from cancer in both men
and women in the U.S.
Nutrition Solution
Vitamin Chapter- Main focus Antioxidants
• Eat 5 or more servings of fruits and vegetables a day by
incorporating them into all meals and snacks.
• Eat other foods from plant sources, such as whole grains
breads, cereals, grains, rice, pasta, and beans.
• Limit intake of high-fat foods, particularly from animal
sources.
• Limit consumption of meats, especially high-fat meats,
high intake of red meat is connected to an increase risk
of colon cancer.
• Limit consumption of salted foods and use of table salt.
• Limit consumption of “cured” and “smoked” foods. They
contain carcinogens (cancer-causing agents).
• Limit consumption of processed foods
Nutrition Solution
Cancer Prevention
• Avoid frying foods in butter, margarine,
and shortening.
• Use low-fat cooking methods such as
broiling, baking, grilling, steaming, and
poaching.
• Use vegetable cooking sprays rather than
cooking in fat.
Nutrition Solution
Cancer Prevention
• Enjoy eating a lot of a variety of
ANTIOXIDANTS (Vitamin C, A & E,
Selenium and Zinc) foods daily
Enjoy eating the rainbow way dailyPHYTOCHEMICALS
Also remember Supers Foods also can
help reduce your risk for cancer
Eye Health
Vitamin Chapter- Main focus Vitamin A,
Antioxidants and Omega 3 Fatty Acids
• Macular Degeneration a disease affecting
the eye that gradually leads to loss of
central vision
• Specifically, it affects the Macula
– light sensing cells (rods & cones) of the
central region of the retina
Just Information
• National Eye Institute tested a high dose
combination of vitamin C, E, A and zinc.
The supplements were shown to reduce
the risk of progression to advanced AMD
in high-risk patients.
• AMD is the leading cause of blindness
among people over age 55.
Eye Health
Vitamin Chapter- Main focus Vitamin A
• Deficiency of Vitamin A
• Night blindness
• Decrease mucus production
• Leading to bacterial invasion in the eye
• Irreversible blindness
Nutrition Solution
•
•
•
•
•
Phytochemicals- Rainbow way daily (Green)
Antioxidants- Vitamins A,C, E and Zinc
Limit carbs that raise blood sugar quickly.
Achieve a Healthy Weight or Don’t gain weight
Eat fish (especially fatty fish like salmon) at least
twice a week. (omega’ 3 fatty acids)
• Enjoying 5-9 A Day Fruits and Vegetables,
especially leafy greens
Healthy Skin
Just Information
Your skin is the first thing people see when they look at you. Strangely
enough, it's considered the largest organ in the human body -- right
up there with the intestines, lungs, and liver. It serves many
purposes, including acting as our first defense against germs and
the environment, and converting sunlight to vitamin D. The layer of
fat under the skin's surface helps ensure that the important fluids
inside our bodies stay inside our bodies.
The ironic thing about skin is that when people are young, their biggest
concern about their skin may be how to get a tan. But as we get
older, our top skin priority becomes preventing wrinkles -- and the
No. 1 way to do this, of course, is NOT to tan.
Healthy Skin
Just Information
So when does it become crucial to start taking care of your skin? It's
probably earlier than you think. Mark G. Rubin, MD, assistant clinical
professor of dermatology of the University of San Diego, believes
that not smoking and avoiding the sun starting in your teens will pay
off later.
"Since prevention plays a big role in skin aging, the sooner you start the
better," he says. "By the time you see changes you don't like in your
skin, a lot of damage has already been done."
If you think about it, what we're basically trying to do is delay the normal
aging of skin, which ages as all organs do. The best way to slow the
aging of many things in the human body, on a cellular level, is to
keep body cells from oxidizing. And the best way to keep your body
from needlessly oxidizing, experts say, is to avoid smoking and to
eat a diet rich in antioxidants (more on this below).
Healthy Skin
Just Information
On a physical level, the best way to slow the appearance of skin aging
is to keep skin well-hydrated with a nice layer of lipid (fat) beneath
the skin to protect the internal moisture. Some experts say you can
do this in part by eating a healthy diet that includes some "smart"
fats (omega-3s and monounsaturated fat), drinking plenty of water,
and having a good skin-care regimen to condition the skin and
minimize moisture loss. It's all about keeping the skin healthy from
the inside AND the outside.
"Your skin is a reflection of your underlying health, so good nutrition,
getting enough sleep, reducing stress, staying hydrated, etc., all play
a role in creating better-looking skin," says Rubin.
G.G. Papadeas, DO, a member of the American Academy of
Dermatology, adds "no excessive drinking" (of alcohol) to this
healthy lifestyle list.
Healthy Skin
Need to know for the final
Deficiencies- Vitamin A causes keratinization, and
rashes
Deficiencies- Vitamin C causes pin point
hemorrhages, rough skin and blotchy bruises
Speeds up the aging process of the skin- Tanning,
smoking, alcohol, dehydration and body cells
oxidizing
So what foods should you choose to boost your
chances of having healthy skin?
Healthy Skin
Nutrition Solution
Vitamin chapter- Main focus antioxidants
Many dermatologists believe that the major antioxidants (vitamin A, C,
and E) can help decrease the risk of sun and other environmental
damage by disarming wrinkle-causing "free radicals" -- unstable
molecules that damage cells.
Vitamin A. A recent study of healthy men and women in the
Netherlands found a significant link between the level of vitamin A in
the blood and skin condition. Getting your carotenoids
(phytochemicals that your body converts to vitamin A) from foods is
your safest bet, because you're far more likely to get too much
vitamin A from supplements than from foods rich in carotenoids.
Top food sources of vitamin A include carrots, pumpkin, sweet
potatoes, butternut squash, mangoes, spinach, cantaloupe, greens,
kale, Swiss chard, and tomato-vegetable juice
Healthy Skin
Nutrition Solution
Vitamin C. Vitamin C is a potent topical (that is, on-the-skin) antioxidant, but
only in its active form -- the same form you get from food. Of course,
including vitamin-C rich fruits and vegetables in your daily diet is a good
thing to be doing for your health, anyway.
Top food sources of vitamin C include orange juice, grapefruit juice, papayas,
strawberries, kiwis, red and green peppers, cantaloupes, tomato-vegetable
juice, broccoli, mangoes, oranges, Brussels sprouts, grapefruit, cauliflower,
and kale.
Vitamin E. More research is under way on the possible benefits of vitamin E as
an ingredient in products that you rub on the skin, but for now it seems to
benefit the skin most as a skin conditioner.
Food sources of vitamin E include vegetable oils, nuts, seeds, olives, spinach,
and asparagus. But it's difficult to get much of this vitamin from foods, so
many people take a supplement. (Be sure to take no more than 400
international units per day so you don't ingest too much.)
Health Skin
Nutrition Solution
Heart- and joint-friendly omega-3 fatty acids may be skin-friendly too. The omega-3s from
fish may help to guard against sun damage, according to a few recent studies on fish
oil supplements.
Anti-aging expert Nicholas Perricone, MD, author of The Wrinkle Cure, has advocated a
diet rich in antioxidants and omega-3s for better skin, says Rubin, "and there is some
scientific data to support that type of diet."
While there's certainly more to be learned about the benefits and risks of fish-oil
supplements, it makes sense to increase your intake of foods high in omega-3s.
Top food sources of omega-3s include fish, ground flaxseed, walnuts, and brands of
eggs that are higher in omega-3s. Switching to a higher omega-3 cooking oil, like
canola oil, can help increase your intake, too.
The Dutch study noted above for its findings about vitamin A also found
monounsaturated fats to be associated with favorable skin pH (the balance between
acidity and alkalinity that is important for healthy skin).
Top food sources of monounsaturated fats include olive oil, canola oil, almond oil,
hazelnut oil, avocados, olives, almonds, and hazelnuts.
Healthy Skin
Nutrition Solution
Getting antioxidants and omega 3’s from whole foods not supplements
Wilma Bergseld, MD, head of clinical research in dermatology at the Cleveland Clinic in
Ohio, said in the Environmental Nutrition Newsletter that she makes a point of telling
her patients to eat a healthy diet of whole foods. She noted in the newsletter that the
same diet that protects against heart disease and cancer is good for the skin.
Researchers at Monash University in Australia may have helped to prove Bergseld's
point with a recent study. The researchers looked at the diets of about 450 people
age 70 and up from Australia, Greece, and Sweden. They found that those who ate a
diet containing more "whole foods" -- vegetables, fruits, legumes, eggs, yogurt, nuts,
oils rich in monounsaturated fats, multigrain bread, tea, and water -- had less
wrinkling and premature skin aging than those whose diets were rich in whole milk,
red meat (particularly processed meats), butter, potatoes, and sugar.
The researchers believe this may have to do with the antioxidants, phytochemicals, and
monounsaturated fats that a "whole foods" diet contributes.
Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and
the author of numerous books on nutrition and health. Her opinions and conclusions
are her own.
Dehydration
Nutrition Solution
• Water and Mineral Chapter- Main focus water
• Encourage people to take their weight divide by
two( 150# equals 75 oz) and drink that much
fluid daily. Prefer water to be the beverage of
choice.
For Active Individuals
Bone Health
• Vitamin Chapter- Main focus Vitamin D
• Vitamin D causes Ca + Phos to deposit in
the bones
• Strengthen bones
• Rickets is the result of low vitamin D
• Osteomalacia (soft bone) is rickets in the
adult
Bone Health
Osteoporosis
Calcium deficiency
• “A pediatric disease with geriatric
consequences”
• Leads to ~1.3 million fractures / year
• Slender, inactive women who smoke are
most at risk
• “Less bones”
Nutrition Solution
Mineral Chapter- Main focus Calcium and
Vitamin D
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Diet and Lifestyle Factors
Adequate diet (Ca, vitamin D)- 3 A Day Dairy
Healthy body weight
Normal menses
Weight-bearing physical activity
Don’t smoke
Limit excessive intake of protein, phosphorus,
sodium, caffeine, wheat bran, and alcohol
High Blood Pressure
Systolic blood pressure/diastolic blood
pressure
• Optimal is less than 120 / 80 mm Hg
• HTN is a sustained systolic pressure of
>140mm Hg or >90 mm Hg for diastolic
• 95% of all HTN have no clear cause
(primary or essential HTN)
• Secondary HTN
Nutrition Solution
Mineral Chapter- Main focus Calcium, Magnesium,
Potassium and Sodium
Reduce your sodium intake- Goal is no more
then 2,400mg daily
You may lower your systolic BP by 8-14 mm
HG
Maintain a healthy weight
You may lower your systolic BP by 5-20 mm
HG for ever 22# of weight loss
Nutrition Solution
Stay physically active
30 minutes of aerobic activity daily may
lower your systolic BP by 4-9 mm HG
If you drink alcohol do so in moderation (1
drink for women and 2 for men)
May lower your systolic BP by 2-4 mm HG
Follow the DASH diet
May lower your systolic BP by 8-14 mm HG
Anemia
• Iron-Deficient Anemia
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Most common form of anemia
Low levels of hemoglobin and hematocrit
Insufficient intake and store
Reduction in the production of red blood cells and
oxygen capacity
• Infant, toddler, chronic blood loss, vegan, runners,
and women of childbearing years are most at risk
• Paleness, brittle nails, fatigue, difficulty breathing,
poor growth
Nutrition Solution
Mineral Chapter- Main focus iron rich foods
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Red meats
Enriched grains
Fortified cereals
Encourage a good source of Vitamin C to
be consume with non heme iron foods
• Iron skillet
• Milk is a poor source
Overweight and Obesity
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Underweight = BMI < 18.5
Healthy weight = BMI 18.5-24.9
Overweight = BMI 25-29.9
Obese = BMI 30-39.9
Severely obese = BMI >40
Weight Loss Triad- Lifestyle
Weight Management Chapter- Main focus
controlling calorie intake
Control Energy
Intake- Food
Pyramid
Perform Regular
Physical Activity
Control “Problem”
Behaviors
Syndrome X
Overweight/Obese, Diabetes
II, Clogged Arteries and
High Blood Pressure
Nutrition Solution
Weight Management Chapter- Main focus
becoming a bottom feeder
• Calorie Control diet
• Low/no added sugars and no simple
sugars
• Low fat, saturated fats, trans fats,
cholesterol
• Low sodium (800mg per meal)
• High fiber, Omega 3 fatty acids,
potassium, calcium and magnesium
Eating Disorders
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Anorexia Nervosa
Extreme weight loss
Perceived body image
Desire for acceptance
Psychological conflict and depression
Lack of appropriate coping mechanism
Intense fear of obesity and weight gain
Begins with a simple diet and leads to semi starvation
Denial of hunger
Eating Disorders
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Bulimia Nervosa
A psychological conflict; depression
Low self esteem
Preoccupied with food
Involves episodes of bingeing followed by
attempts to purge
• Recognize behavior is abnormal
• Many not be diagnosed
Eating Disorders
• Binge-Eating Disorder (Compulsive Overeating)
• Binge-eating episodes not accompanied by purging at
least 2x/wk
• Complex and serious eating disorder
• Occurs in ~30% -50% of subjects in weight control
programs (40% are males)
• More common with obese individuals with history of
restrictive dieting
• ~50% exhibit clinical depression
• Not preoccupied with body shape
Eating Disorder Triad- Lifestyle
Weight management Chapter- Main focusdeveloping normal eating habits
Control Energy
Intake- Food
Pyramid
Perform Regular
Physical Activity
Control “Problem”
Behaviors
Anxiety and Depression
It is common knowledge that
diet can affect many aspects of
physical health, but it can have
a significant impact on a
persons emotional health too!
Nutrition Solution
Skipping meals can alter moods so make
sure to eat three meals a day, and don’t skip
breakfast.
If a person snacks choose low- calorie
snacks- no more than 200 calories and
make sure the snack as some protein like
cheese sticks.
Nutrition Solution
Foods to avoid- Processed foods
high in added sugar which may
boost your energy level briefly, but
ultimately, these foods can drain
your energy and make you feel
even more down in the dumps
Nutrition Solution
Beverages can affect a persons mood.
People with depression and anxiety can
benefit from curbing their caffeine and
alcohol consumption.
Abstinence from alcohol is best for people
with mood disorders, since alcohol is a
depressant.
Nutrition Solution
A Mediterranean-style diet has been shown
to decrease depressive symptoms.
High Fiber
Antioxidants
Magnesium, Zinc, Chromium
B- Vitamins & Vitamin D
Exercise increases mood through the
release of endorphins (“happy” chemicals)
Lifestyles
People choose to live certain ways. Some
people believe that avoiding animal
products will make them healthier. If a
person choose to live a vegetarian lifestyle
what nutritional concerns might an RD
need to discuss with that person?
Vegetarianism
• Vegan- No animal products
• Lacto- ovo- vegetarian- Mainly plant base
diet but will consume dairy products and
eggs
• Lacto- vegetarian- Mainly plant base diet
but will consume dairy products
Possible nutritional concerns
Protein Chapter-Main focus to make sure the person
doesn’t become deficient in any vitamins and minerals
• Potential decrease growth in
children/pregnant women
• Quality protein (incomplete protein
sources)
• Not meeting the RDA for Vitamin D,
Calcium, Iron, Vitamin B12, Zinc
• Too much fiber (60grams)
• Possible low calorie intake
Food Allergies and Intolerances
Each year, millions of Americans
have allergic reactions to food.
They are slightly more common in
young children and in people who
have a family history of them. Most
food allergies develop early in life,
and many are outgrown.
Food Allergies and Intolerances
Food allergies occur when your body's
immune system reacts to a substance in a
food, usually a protein, your body sees as
harmful. This sets off a chain reaction within
your body. Symptoms can occur within
minutes and can be mild–such as a runny
nose or itchy eyes to severe and even lifethreatening.
Food Allergies and Intolerances
A food intolerance is not the same as a food
allergy. Different food intolerances have
different causes. An intolerance occurs
when your body is unable to digest a certain
component of a food, such as lactose, a
sugar found in milk. Though symptoms of
intolerance may be unpleasant, including
abdominal cramping or diarrhea, they are
not life-threatening.
Types of Food Allergies
• More than 170 foods are known to cause food allergies. However,
eight foods account for 90 percent of all food-allergic reactions:
• Milk
• Egg
• Peanuts
• Tree nuts (walnuts, cashews)
• Fish (pollock, salmon, cod, tuna, snapper, eel, and tilapia)
• Shellfish (shrimp, lobster, crab)
• Soy
• Wheat
Nutrition Solution
Eating Well with Food Allergies and
Intolerances
People with food allergies or intolerances need to
avoid foods that make them sick. But navigating
menu items and dishes, where many foods include
a combination of ingredients, can be difficult.
Allergy-triggering foods may be prepared on the
same counters, or with the same utensils as nonallergy causing ingredients. Through crosscontact, a food allergen can creep into what may
otherwise be a safe food.
Nutrition Solution
Eating Well with Food Allergies and
Intolerances
• If you have a food allergy or intolerance,
be sure to speak with whoever is
preparing your food to inform them of your
allergy and ask them to be especially
careful when preparing your food.
• Follow these tips if you have a food allergy
or intolerance:
Nutrition Solution
Eating Well with Food Allergies and
Intolerances
• Meet with a Registered Dietitian.
• An RD can help you understand which foods are
safe to eat and how best to avoid items that may
cause a reaction. When foods are cut from your
diet, you may be short-changing yourself on
important vitamins and minerals. An RD can
help ensure you get the nutrition you need for
your health and lifestyle. Find a Registered
Dietitian
Nutrition Solution
Eating Well with Food Allergies and
Intolerances
• Learn About Ingredients in Foods.
• Eggs, wheat, milk and other allergy-causing
foods often are called by other names. To help
you avoid allergens, the Food and Drug
Administration has mandated food companies
specify on product labels if any of the eight
major allergens (listed above) is contained in the
food. If you do not have an allergy to one of the
eight, your RD can guide you on how to further
read an ingredient label.
Nutrition Solution
Eating Well with Food Allergies and
Intolerances
• Read Labels Carefully.
• Manufacturers can change ingredients of
products without notice, so double-check
ingredient labels every time you buy a
food, even a familiar one. Cosmetics and
beauty products also may contain
common allergens such as milk, egg,
wheat and tree nuts.
Nutrition Solution
Eating Well with Food Allergies and
Intolerances
• Talk with Your Day Care, School and Workplace.
• Make sure the teachers, nurse and administrators at
your child's school or day-care center are aware of your
child's food allergies and that they know how to respond
to adverse reactions your child may experience.
Similarly, inform your coworkers of allergies you have.
Some people are familiar with food allergies and know
what to do if a person has a reaction; others may not and
will need your help in keeping your risk for exposure low.