Your Body Weight Dietary Guidelines for Americans

Your Body Weight Dietary Guidelines for Americans

NUTRIENTS VS. CALORIES DIETARY GUIDELINES Nutrients: Carbohydrates Fats

Energy Proteins (calories) Vitamins Minerals Water Problem in U.S.: Imbalance

Nutrients vs. Calories Too many calories Not enough nutrients 2d Follow Dietary Guidelines Recommendations

Functional Foods Supply basic nutrients and.. Have positive health effects Examples: 1) beta carotene (carrots)antioxidant 2) Soy protein (Tofu)decreases heart disease risk 3) Omega 3 fats (fish): ditto 4) Probiotics (yogurt)intestinal health

Fruits and Veggies People who eat lots of fruits & veggies everyday: Risk cancers, cardiovascular disease, cataracts, macular degeneration

Important ingredients in fruits & veggies: Phytochemicals Found in fruits, veggies, whole grains, legumes (peas, beans, lentils), seeds, soy

products, garlic, onion, green/ black tea Natural, protective chemicals in plants (phyto) 1 serving veggies = 100 different phytochemicals

Good Green Foods Bok choy, broccoli, collard greens, dark green leafy lettuce, kale, Romaine lettuce, spinach, turnip greens, water cress, beet greens, chard, Dandelion greens

Chlorophyll gives green color Good Orange-Yellow Foods Carrots, sweet potatoes, acorn/ butternut squash, apricots, mangoes, pumpkin Rich in carotenoids (> 600

types) Beta-carotene (carrots) Lycopene= red color tomatoes Carotenoids also in green veggies: hidden by chlorophyll

Other plant pigments: purple, red, pale yellow called flavonoids Examples: Wine, grape juice, tea, blueberries, raspberries, red cabbage, potatoes, onions,

dark chocolate Phytochemicals: How they work Some- antioxidants: protect cells/DNA from oxidative damage (heart disease, cancer)

Others stimulate enzymes: deactivate carcinogens In intestine: block nitrates carcinogens nitrites Phytochemicals: How they work

Phytosterols: compete with cholesterol absorptionintestine: Lower blood cholesterol Phytoestrogens (soy): Block estrogens effect cancer Phytochemicals: How they

work Accumulate in eyes: risk macular degeneration (blindness adults) Phytochemicals: How they work

Risk: Cataracts Recommendation: National Cancer Institute Eat rainbow of colors: 5

differently colored fruit & veggies everyday: MIX and MATCH 5-a-day..... the color way Problem: most Americans eat just white potatoes not dark

green/orangeyellow foods Cook: minimum time/little liquidvitamins/minerals destroyed by heat Steaming, stir-frying, sauting, microwaving, poaching

Acid/Base Balance in Your Body Acidic Foods: meat, dairy products, processed foods, soft drinks, snacks Blood Acidity (lower pH) Body adjusts (homeostasis): pulls calcium from bones Balances pH

Keeps blood more alkaline (basic) Problem: Robbing bones of calcium Fruits and Veggies (green leafy) Alkaline conditions in body pH (normal blood pH: 7.36)

Protect bones

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