Nut utrition rition and nd Su Supplement lements s Jane - - PowerPoint PPT Presentation

Jane Skapinker, R.D. January 13th

Nut utrition rition and nd Su Supplement lements s

Agen enda da

 Review challenge nutrition levels  Hydration  Supplements

 Probiotics  Omegas  Iron  Calcium  Vitamin D

 Goal Setting

Hy Hydr drat atio ion n

 Challenge rules: “Drink 1/3 of your bodyweight in ounces

each day of water (20 ml per kg of bodyweight) to earn 1 point for this daily habit. Neither coffee nor alcoholic beverages count towards your water requirement, but non- caffeinated beverages do count.”

 1 ounce = ~30mL

Di Dieta tary y Sup upplemen ements ts

 Includes vitamins, minerals, herbs, botanicals, enzymes,

amino acids, and more.

 Available mostly without a prescription  Please check with your doctor whether you

need a supplement based on your current lifestyle, and medications

 To identify if a product has been authorized for sale in

Canada look for the 8 digit NPN (Natural Product Number) or DIN-HM (Homeopathic Medicine Number)

Probiotics

 Bacteria that can help keep the natural balance of microflora

in the intestine.

 Helps with digestion, bloating, IBS, constipation, diarrhea,

etc.

 Lactobacillus and Bifidobacterium  Prebiotics- non digestible carbohydates that act as “food”for

the probiotics and helps them multiply (e.g. artichokes, bananas, onion)

Om Omeg egas as

 Omega-3 fats are a type of polyunsaturated fat known to

benefit heart health. There are three main omega-3 fats found in foods:

Alpha-linolenic acid (ALA)

 Vegetable oils (canola, soybean, flaxseed)

Eicosapentaenoic acid (EPA) Docosahexaenoic acid (DHA)

 Both found in seafood, including fatty fish (salmon, tuna,

trout) and shellfish (crab, mussels, oysters)

Omeg ega-3s s Sup upple lementa entati tion

• n

 Fish oil supplements contain

doses ranging from 250mg to 2000mg

 Should I take a fish oil supplement?

 Canada's Food Guide

recommends Canadians eat two 75 gram (or 2 ½ ounce) servings

• f fatty fish each week. A 75

gram serving is the size of a deck

• f cards. Two servings of fatty

fish is equal to about 2000mg to 3000mg of omega-3 fat each

• week. Or, it is equal to 300 to

450mg per day

Om Omeg ega-3s 3s Sup upplem lementa entati tion

• n

 You may want to take a supplement if:

 Do not like to eat fish  Are vegetarian or vegan  Are at risk of heart disease  Have heart disease  Need to lower triglyceride levels

 Health Canada says that fish oil supplements are safe for

adults at a dose of up to 3000mg per day.

Ir Iron

• n

 Iron is a mineral that is naturally present in food  There are 2 types of iron  “heme” iron= comes from animal sources

 Found in: meat, fish, and poultry  This type of iron is easily absorbed in the body

 “non-heme” iron= comes from plant sources

 Found in: dried beans, peas, lentils, and some fruits and vegetables

 In Canada some grain products including flour, pasta, and breakfast cereals are

fortified with iron

 Iron is better absorbed when taken with a source of Vitamin C (found in

citrus fruits, cantaloupe, strawberry, broccoli, tomatoes, and peppers)

How w mu much h do

• I nee

eed (in mg mg)*?

Age Male Female Pregnancy Lactation Birth- 6 months **0.27 **0.27 7-12 months 11 11 1-3 years 7 7 4-8 years 10 10 9-13 years 8 8 14-18 years 11 15 27 10 19-50 years 8 18 27 9 51+ years 8 8 Up Upper er Limit for iron is 45mg/da day y The RDS for vegeta etarian ans s is 1. 1.8 times s higher than for people e who eat meat *Recommended Daily Allowance (RDA) for Iron **For infants up to 6 months, the AI (adequate intake) established is based on the mean

• f iron intake of healthy, breastfed babies.

How will I know if I don’t get enough?

 Low iron levels can leave you tired, pale, and irritable  Groups at risk for deficiency are:

 Young children, pregnant or pre-menopausal women, some

athletes, vegetarians, and older adults

 Blood test results- Serum ferritin

Serum Ferritin Level (ug/L) Probable diagnosis <15 Iron deficiency >15-50 Depletion of iron stores, probable iron deficiency >51-100 Reduced iron stores, possible iron deficiency

Common supplementation

• ptions
• Iron tablets (Ferrous Fumarate)- 100 mg of

elemental iron

• Iron capsules (Ferrous Gluconate)- each

capsule contains 35g of elemental iron

• Liquid iron supplement- 1 tbsp per day
• Iron injections- as recommended by MD

Steps to increase iron in your diet!

Include one iron rich food and one vitamin C rich food at every meal Add cooked dried beans to soups, stews, or casseroles Choose breakfast cereal/flour that are fortified/enriches with iron- check labels! Choose dark green or orange vegetables more often e.g. spinach base for your salad Have pasta with tomato instead of cream sauce Have tea/coffee after meals because it can decrease iron absorption Add dried fruits to your muffin recipe or cereal

Cal alcium cium

 Calcium is an essential element for bone health  The body ensures that it has a constant supply of calcium and

does so in 3 ways:

 Absorbs it from our food  It takes it from our bones when it’s lacking  Reabsorbs calcium from the urine into the bloodstream

Vitam tamin in D: Key Factor in Calcium Absorption

 Vitamin D3 ↑calcium absorption by as much as 30-

80%.

 Osteoporosis Canada recommends that Canadians

aged 19-50, including pregnant or lactating women, receive at least 400 international units (IUs) of vitamin D3/day.

 Adults 50+ should receive at least 800 IUs.  Most multivitamins provide 400 IUs of vitamin D3.

Some calcium supplements also contain vitamin D

When you just can’t get enough

 Calcium Calculator  The product label should state the amount of elemental

calcium in each tablet, e.g., 500 mg of elemental calcium in each 1250 mg tablet of a brand of calcium carbonate supplement.

 The amount of elemental calcium is the figure you use to

calculate your true daily intake. Products made from calcium carbonate are often recommended because they contain the highest %age of elemental calcium per mg of calcium source.