Diet & Nutrition Tidbits

USDA Food Group Recommendations Fruits: 2 cups of a variety of fresh, frozen, canned, or dried fruits. Limit juice consumption. Vegetables: More dark green and orange veggies. Eat more beans and peas. Calcium rich foods: 3 cups of low or fat free milk or calcium rich foods. Grains: At least 3 ounces of whole grains. Protein foods: Choose lean meats and poulty. Vary choices with more fish, beans, peas, nuts, and seeds. USDA (2005) Dietary Guidelines for Americans Average American Diet The macronutrient content in the average American diet is equivalent to: 2/3 cup of sugar 1/2 cup of shortening 1 1/2 cup of flour 1 1/2 cup of cottage cheese Average Sugar Consumption Average American consumes 43lbs (94.6 kg) of sugar per year Average Australian consumes 65 lbs (143 kg) of sugar per year Breakfast Those who eat breakfast almost every day experience better health than those whow eat breakfast some of the time Brestow L, Enstom J, (1980). Persistence of health habit and their relationship to mortality. Preventive Medicine 9; 469-483. Fiber Helps heart disease, cancer, obesity, diabetes, and blood pressure Soluble fiber: reduction of serum cholesterol Insoluble fiber: reduction of colon cancer 20-35 grams recommended Pinto bean and apple supplies soluble fiber requirements 40-50 may cause gas; may need to increase fluid intake Fruit and Vegetable Shortage If all Americans followed the federal guidelines, consuming 5 servings of fruits and vegetables per day, there would not be enough fruits and vegetables available. (2007 CNN interview with Iowa Senator, America's Killer Diet) Lactose Intolerance Percentage of people with lactose intolerance by race. 90-95% Oriental 15-25% Caucasian 70% African 50-55% Mexican 60% Jewish Up to 95% Native Americans People with lactose intolerance can usually tolerate a few ounces of milk at a setting, particularly when consumed with other foods. Milk based products such as cheese, yogurt, ice cream (limited amounts) are usually digested with no ill effects. Other sources of calcium include spinach, artichokes, broccoli, and canned fish, like salmon or jack mackerel (with small bone bits in meat). Protein and Work Metabolism A 4% higher work metabolism has been associated with a higher protein intake (149 verses 76 grams per day) in a controlled study of the effects of restricted protein on men working in the heat. Morehouse LE, Augustus TM (1971), Physiology of exercise, The C.V. Mosby Company, Saint Louis, 6th Ed, pg 209. Our Evolutionary Diets Vitamins / Minerals Our Evolutionary Diets RDA* Current Intakes* A (retinal equivalent) 17.2 4.8 - 6.0 7.02 - 8.48 Beta carotine (mg) 5.56 - 2.00 - 2.57 E (mg) 32.8 8 -10 7 - 10 B1 (mg) 3.91 1.1 - 1.5 1.08 - 1.75 B2 (mg) 6.49 1.3 - 1.7 1.34 - 2.08 Folic acid (mcg)  357 400 149 - 205 C (mg) 604 60 77 - 109 Calcium (mg) 1956 800 - 1200 500 - 720 Iron (mg) 87.4 10 - 15 9 - 11 Potassium (mg) 10,500 3500 2500 Sodium (mg) 768 500 - 2000 4000 - 20,000 Zinc (mg) 43.4 12 - 15 10 - 15 Fiber (g) 100 - 150 20 - 35 10 - 20 *Food and Nutrition Board, National Research Council: Recommended Dietary Allowances, 1999

Dietary Estrogens (Phytoestrogens) Phytoestrogens minic steroidal estrogens Isoflavones genistein, daidzein, equiol puerarin, caoumestrol, glycitein, biochanins from soy, legumes, peas, clover, alfalfa, kudzu Lignans matairesinol, pinoresinal, secoisolariciresinol especially from whole grains: flaxseed, rye, wheat also wheat germ, barley, hops, rye, rice, brans, oats, and sea vegetables Certain flavonoides rutin, naringenine, luteoline, resveratrol, quercetin especially from citrus fruits and grapes also apple, pear, cherry, carrot, fennel, onion, garlic, sunflower seed, flax, vegetable oils (including flax and olive) Murkies AL, Wilcox G, Davis SR. Phytoestrogens. J Clin Endocrinol Metab 1998; 83: 297-303 For those with hypothyroidism, soy may bind with thyroid medication, thus lowering adsorbtion. Soy supplements may be taken a different time of day. Enviornmental Estrogens Organochlorine chemicals vinyl chlorides, dioxins, PCBs, perchloroethylene half of endocrine disrupters are in this class Non-organochlorine chemicals phthalates, phenols (plasticizers), aromatic hydrocarbons, some surfactants Medicaions hormone replacement, oral contraceptives, tamoxifen, cimetidene Agricultural hormones animal products consumed by humans Finding Sugar on Food Labels Dextrose Lactose Fructose Sucrose Glucose (dextrose) Maltose Corn Syrup Corn Sweetener Syrup Honey Fruit juice concentrate Molasses High-fructose corn syrup Brown Sugar Granulated Sugar Raw Sugar Table Sugar Inverted Sugar Cane Sugar Fiber's Effect on Insulin   Insulin (mu/l) Apples 23 Apple Puree 32 Apple Juice 44 Mean serum insulin levels after 30 minutes of ingestion 60g of carbohydrates as apples, apple puree, and apple juice. (Heaton, 1978)   Insulin (mu/l) High Fiber Meal 28 Low Fiber Liquid Formula 80 Mean serum insulin levels after 30 minutes of ingestion 75g of carbohydrates as a high fiber meal or a low fiber liquid. (Albrink, 1979) Dietary Intake Assessment Problems Under reporting of food Exact quantities using standardized units of measurements are not recorded Description of food is not specific enough Temporary dietary changes only when recording food intake 3-5 day journal may not include special meals (eg: during weekends, holidays, etc) Caffeine Beverage Cola Cocoa Coffee (strong) Coffee (weak) Tea (strong) Tea (weak) mg per serving 43-75 10-17 200 80 80 50 Water Drinking 500 ml of water increased metabolic rate by 30% in healthy, normal-weight subjects. The increase of metablic rate occurred within 10 min and reached a maximum after 30-40 min. About 40% of the thermogenic effect originated from warming the water from 22 to 37 C. The total thermogenic response was about 24 Calories. It was estimated that drinking 2 liters of water per day would augment energy expenditure by approximately 96 Calories. Boschmann M, Steiniger J, Hille U, Tank J, Adams F, Sharma AM, Klaus S, Luft FC, Jordan J. (2003). Water-induced thermogenesis. J Clin Endocrinol Metab. 88(12):6015-9. It has been theorized if not enough water is consumed, the kidneys do not function optimally, the liver takes over some responsibilities. The kidneys metabolize fat at half throttle. Cold water is absorbed faster in the body; sugar slows absorption.