Eating for Longevity and Quality of Life Cassidy Moore, MS, RD - - PowerPoint PPT Presentation
Eating for Longevity and Quality of Life Cassidy Moore, MS, RD Overview General Nutrition Macronutrients Special Considerations for those with Gorlin Syndrome Minimizing Side Effects of Treatments Nutrients of Importance
Cassidy Moore, MS, RD
General Nutrition Macronutrients Special Considerations for those with Gorlin Syndrome Minimizing Side Effects of Treatments Nutrients of Importance Quality of Life
Macronutrient Function Daily Amount Carbohydrate Body’s primary energy source and ensure cells of the body function properly 45-65% of daily calories Protein Contain amino acids that are involved in tissue growth/repair, provide structure to cells, and constitute neurotransmitters in the brain 10-35% of daily calories Fat Provides structure to membranes
in reducing inflammation, transport fat-soluble vitamins, and provide long term energy 20-35% of daily calories
Limit red meat to 2-3x per week
Go for leaner meats, such as chicken and turkey Incorporate more plant-based proteins, such as beans, lentils, tofu, and tempeh
Incorporate healthy fats like olive oil, canola oil, nuts, seeds, avocado, fish
Limit unhealthy fats like fatty meats (salami, bologna, sausage, bacon), shortening/Crisco,
margarine, high-fat dairy
Eat a variety of fruits and vegetables (5-9 servings per day) Reach for complex carbohydrates over simple carbohydrates
Complex carbohydrates are sources of carbohydrates that contain fiber; most notably fruits,
vegetables, and whole grains
Simple carbohydrates are sources of carbohydrates including white flour, juice, and candy that
your body absorbs rapidly
Manifestations Treatments Side Effects Mental/Physical Quality of Life Nutrients of Importance
Preserve lean body mass Focus on foods that you can tolerate Include foods that contain nutrients of importance Maximize the times that you are feeling well Stay hydrated
Antioxidants Phytochemicals Fiber Omega-3 Fatty Acids Probiotics Vitamin D
Scavenge reactive oxygen species (ROS) in the body Antioxidant Food Sources Vitamin A Sweet potato, carrots, broccoli, red peppers, spinach Vitamin C Peppers, oranges, brussels sprouts, broccoli, strawberries, tomatoes Vitamin E Nuts, seeds, and oils
Natural chemicals in plants that provide them with color, odor, and flavor
Stimulates the immune system, reduces inflammation, and reduces oxidative damage
Helps prevent DNA damage and helps with DNA repair
Phytochemical Food Sources Carotenoids Sweet potatoes, leafy greens, carrots, broccoli, and oranges (think red, orange, and green produce) Isoflavones Soybeans and soy products (tofu, edamame, tempeh, soy milk) Flavonoids Apples, citrus fruits, onions, soybeans and soy products Polyphenols Grapes, apples, citrus fruits, and whole grains
Helps to stabilize blood sugar by slowing down the
absorption of glucose in the body
Improves digestion Feeds healthy bacteria in the gut High-Fiber Foods: whole grains, fruits, vegetables,
beans, lentils, nuts and seeds
Bacteria that enhance the health of the gut May improve mental health Can replace the “good” bacteria in your gut after taking an anti-biotic Food Sources: fermented foods (yogurt, tempeh, kimchi, sauerkraut, kefir)
Used as part of the structure of brains cells and controls many
brain processes
Can help reduce inflammation May help alleviate symptoms of depression Food Sources: Salmon, tuna, walnuts, flaxseed, chia seeds
Vitamin D is needed for bone growth, bone remodeling, and helps maintain
adequate calcium in the blood
Fat-soluble vitamin Most people get their Vitamin D from sun exposure
15-30 minute exposure produces ~250-500 mcg Vitamin D RDA is 15 mcg or 600 IU for adults
Food Sources: fatty fish (salmon, tuna, swordfish, sardines), shitake
mushrooms, fortified foods (milk, yogurt, cheese, breads, OJ)
Sunscreens reduce synthesis of Vitamin D
D3 supplement may be needed
Find the foods that work for YOU
Manifestations and treatment plans are individualized, diet should be too
Balance is key
There are no “good” or “bad” foods Focus on foods that provide the most nutrients, but also enjoy your favorite foods
too
Food should be nourishing the mind, body, and soul