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  Quality of Life

General Nutrition

Macronutrients Macronutrient Function Daily Amount Carbohydrate Body’s primary energy source and 45-65% of daily calories ensure cells of the body function properly Protein Contain amino acids that are 10-35% of daily calories involved in tissue growth/repair, provide structure to cells, and constitute neurotransmitters in the brain Fat Provides structure to membranes 20-35% of daily calories of the cells in the body, play a role in reducing inflammation, transport fat-soluble vitamins, and provide long term energy

Tips for Every Day  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

Special Considerations for those with Gorlin Syndrome  Manifestations  Treatments  Side Effects  Mental/Physical Quality of Life  Nutrients of Importance

Minimizing Side Effects of Treatments  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

Nutrients of Importance  Antioxidants  Phytochemicals  Fiber  Omega-3 Fatty Acids  Probiotics  Vitamin D

Antioxidants 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

Phytochemicals  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

Fiber  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

Probiotics  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)

Omega-3 Fatty Acids  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- “Sunshine Vitamin”  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

Quality of Life  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

Questions?