Nutrition 101 & managing BMI You will learn... What is BM BMI - - PDF document

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Nutrition 101 & managing BMI You will learn... What is BM BMI - - PDF document

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7/24/17 Nutrition 101 & managing BMI You will learn... What is BM BMI and why its important for RSS/SGA kids What makes a ba balanced meal How to ba balance bl blood sugar 5 important nu nutrient nts/supplement nts

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Nutrition 101

& managing BMI

You will learn...

  • What is BM

BMI and why it’s important for RSS/SGA kids

  • What makes a ba

balanced meal

  • How to ba

balance bl blood sugar

  • 5 important nu

nutrient nts/supplement nts

  • Extra handouts and recipes!
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BMI 101

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What is BMI?

  • BMI = Body Mass Index
  • Calculation:

– Measure child's we weight (in pounds) – Measure child's he height ht (in inches) – Divide weight by height squared – Multiply that total by 703

Why BMI?

  • IUGR/SGA children have intrinsic insulin resistance
  • Rapid weight gain can increase health risks (i.e.

Type 2 Diabetes)

  • Th

The goal: to have the least amount of subcutaneous body fat as possible.

  • Because he

height ht is s lo low on growth chart, we weight should also be low.

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Ideal BMI

  • RSS/SGA kids: 12

12-14 14

  • Co

Considerations:

– Not one-size-fits-all approach – Varies by muscle mass

  • More muscle : less fat à higher BMI J
  • Less muscle : more fat à lower BMI J

– SGA kids or RSS mUPD7s may be higher.

Example

  • Child’s weight: 26 pounds
  • Child’s height: 32 inches

Ca Calculation:

– Divide weight by height squared (26/32 x 32 = 0.025) – Multiply by 703 (0.025 x 703) – BM BMI = 17 17 (too high)

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Recommendations

  • Keep them lean
  • If you can “pinch an inch” = too much weight
  • Feed them enough, but not too much
  • Omit sugar/processed snacks/fried foods
  • Stick to whole foods
  • Offer balanced meals

How to make BALANCED MEALS

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The Macronutrients

Carbohydrates – Protein - Fat

Protein

Why we need it:

  • Growth, development & energy
  • Hormones, antibodies, enzymes
  • Primary source of iron, zinc, B12, etc.

What if we don’t get enough:

  • Stunted growth, diarrhea, lack of appetite

10-15%

  • f calorie

s

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Protein

Meat (beef, venison) Poultry (chicken) Dairy (cheese, milk) Eggs Fish(salmon, cod) Seafood (shrimp, scallops)

Animal Protein Sources

Protein

Vegetables Grains & Legumes Nuts & Seeds

Vegetarian Protein Sources

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How much protein?

10-15%

  • f calories

0.75 grams per pound

In a day…

Food Protein

Egg (1 large) 6 grams Yogurt (1/2 cup) 4 grams Almond butter (1 tbsp) 4 grams Green peas (1/2 cup) 4 grams

TOTAL 18 grams

25 pounds = 18 grams

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Fat

Why we need it:

  • Brain = 60% fat!
  • Carries vitamins A,D,E & K
  • Improve absorption of nutrients

What if we don’t get enough:

  • Hair, skin, nails disorders (eczema)
  • Slow growth, depression, slow learning

10-15%

  • f calorie

s

Fat Sources

Avocado Olive oil, Coconut oil, Flax Coconut (milk, oil, shredded) Nuts/seeds butters (cashew, pumpkin, hemp) Yogurt & cheese (sheep, goat, buffalo, cow) Fish Eggs Grass-fed meats

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How much fat?

1-3 3 years

30-40%

  • f calories

4-18 18 years

25-35%

  • f calories

47% 6%

Health Canada

Don’t fear fat

  • We all need fat
  • Good fats do not make us fat
  • LOW fat = HIGH sugar/salt
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SUGAR: 28 grams SUGAR: 12 grams

Did you know?

Th The risk of ME MERC RCURY RY is is OU OUTWEIGHED by by the be benefits of consuming fish

www.daniellebinns.com/blog

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www.ewg.com

Carbohydrates

Why we need it:

  • Growth, health, energy, etc.

What if we don’t get enough:

  • Lack of energy
  • Mineral imbalance
  • Breakdown of proteins
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Carb Sources

Vegetables Fruit Grains (rice, pasta, quinoa, bread, etc.) Legumes (beans, peas)

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How much carbohydrate?

45-65%

  • f calories

Health Canada

<5%

Carb 101

Fiber Sugar Starch

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Fiber: Why it’s important?

  • Optimal digestion
  • Promotes cardiovascular health
  • Supports stabilization of blood sugar

0 – 1 1 year ar: n/a 1 1 – 3 3 years: 19 grams 4 4 – 8 8 years: 25 grams 9 9 – 13 13 year ars: 26 grams (F); 31 grams (M) BUT only getting 15 15 gram ams per day

How much do we need?

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In a day…

Food Fiber (approx.)

Pear (medium) 6 grams Flax (1 Tbsp) 3 grams Banana (medium) 3 grams Oats (1/4 cup) 2 grams Whole grain pasta (1/2 cup) 3 grams Lentils (1/4 cup) 4 grams Green peas (1/4 cup) 3 grams

TOTAL 24 grams

GO GOAL 19-25 grams

Juice vs. Smoothie?

SM SMOOTHIES re retain all the FI FIBER. . Be Better for blood sugar balancing.

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To peel or not?

Ch Choose WH WHOLE to to get t th the most t fiber.

1 whole apple, with peel 3.7 grams of fiber 1 whole apple, without peel 2.4 grams of fiber 1/2 cup apple sauce 1.5 grams of fiber 3/4 cup apple juice 0 grams of fiber

Sources of Fiber

  • Lentils, cooked – ½ cup – 7.8g
  • Oats – ½ cup = 8.3g
  • Quinoa, cooked – ½ cup = 2.6g
  • Spinach, cooked – 1 cup = 7g
  • Raspberries – ½ cup = 4.0g
  • Whole grain foods
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Whole grain Whole Grain Examples

  • Amaranth
  • Millet
  • Quinoa
  • Buckwheat
  • Rye
  • Teff
  • Rice (wild, brown, coloured)
  • Barley
  • Oats (whole)
  • Wheat (spelt, kamut, farro, bulgur)
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So what makes a

BALANCED MEAL? Protein + Fat + Fiber (Carbs)

35% 50% 15%

THE PLATE

Protein Fat Carbs (Fiber)

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How to balance BLOOD SUGAR

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Blood sugar 101

  • Blood sugar = blood glucose

– In our blood = 1.5 tsp – Coke = 10 tsp

  • Too much blood sugar:

– Damage tissues (diabetes) – Sugar = stored as fat – Insulin resistance

Glycemic Load vs. Glycemic Index

Go Goal: eat foods that are low GI + low GL.

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Fueling the fire

  • Ca

Carbs (S (Sugar + High Gly lycemic Food

  • ods) = paper

– quick energy, dies fast

  • Ca

Carbs (Fi Fibre) ) + + Pr Protein + + Fa Fat = big piece of oak

– burns hot and long

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Rollercoaster Sugar = Low immunity

  • “Consuming 100 grams of carbohydrate in the form of

glucose, fructose, sucrose, honey, or orange juice can si significantly reduce the ability of white blood cells s to destroy foreign particles and microorganisms.”

  • After sugar consumption, a

50 50% % reduction of WBC capacity over 5 hours.

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Balance blood sugar

1. Limit su sugar

  • 2. Choose low gl

glycemic foods

  • 3. Have balanced meals: pr

protein + fibe ber + fat (PFF)

– Especially at br breakfast – Offer ca carbs with protein/fat/fiber

Breakfast Ideas

  • Oatmeal + seeds or coconut oil
  • Whole grain toast + nut butter
  • Sweet potato toast + avocado
  • Chia pudding
  • Smoothies (not just fruit!)
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MICRONUTRIENTS & SUPPLEMENTS 101

  • 1. Vitamin D
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Why it’s important?

  • Immunity
  • Supports bone health
  • Blood sugar control

Are they running low?

  • Mood changes – feeling blue
  • Bone aches/breaks/fractures
  • Weakness and fatigue

2-8 year old (boys/girls) 14-18 year old (girls)

81 81% 98 98% % % Deficient

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Infants - 400 IU Children - 600 IU Rule of thumb: 1000 IU / 25 pounds

How much do they need?

Sources of Vitamin D

  • Salmon (3 oz) – 465 IU
  • Mackerel (3 oz) – 211 IU
  • Sardines (3 oz) – 164 IU
  • Tuna (2 ½ oz) – 82-105 IU
  • Egg yolk (1 large) – 37 IU
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  • 2. Essential Fatty Acids
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What are they?

”Essential”: must be consumed via diet or supplements Omega 3 FAs Omega 6 FAs

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Why are EFA’s important?

  • Brain development (pre/postnatal)
  • Sharpened vision in infants
  • Improved literacy and intelligence
  • Improved social behaviours (ADHD)

Nutrient Boosters

  • Consume EFA/omega-3 supplement with
  • ther fats
  • Choose grass-fed meats
  • Choose free-range eggs
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0 to to 12 month ths: 500 mg 1 1 to to 3 years: 700 mg 4 4 to to 8 years: 900 mg

How much do they need? Sources of Omega 3

  • Wild Salmon
  • Sardines
  • Herring
  • Mackerel
  • Walnuts
  • Seeds (flax, sesame, sunflower)
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  • 3. Calcium
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Wh Why it’s im important?

  • Supports mu

muscle and nerve function

  • Supports acid/alkaline balance (pH)
  • Supports bone health

Ar Are they running low?

  • Delay in child’s growth and development
  • Bone fractures
  • Weakness and fatigue

2-8 year old (boys/girls) 14-18 year old (girls)

23 23% 81 81% % % Deficient

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0 – 6 months – 200mg 6 – 12 months – 260mg 1 – 3 years – 700mg 4 – 8 years – 1,000mg 9 – 13 years – 1,300mg

How much do we need?

Dairy Sources of Calcium

  • Milk (1 cup) - ~300 mg
  • Yogurt (3/4 cup) – ~300 mg
  • Cheese (1.5 oz) - ~400 mg
  • Kefir (3/4 cup) – 187 mg
  • Cottage cheese (1 cup) – 145 mg

NO NOTE: Calcium blocks iron absorption

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Dairy-free So

Sources

  • Chia seeds (2 oz) – 358 mg
  • Sesame seeds (1/4 cup) – 351 mg
  • Spinach (1 cup) – 245 mg
  • Blackstrap Molasses (1 Tbsp) – 172 mg
  • Salmon canned (1/2 cup) – 232 mg
  • 4. Iron
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Why it’s important?

  • Stores decline ~6 months
  • 1

1 in 8 toddlers anemic <2 years old

  • Cognitive, motor, and behavioral benefits
  • Supports appetite

Are they running low?

  • Bl

Blue-ti tinged or pa pale wh whites of ey eyes es

  • Blood in stool
  • Brittle nails
  • De

Decreased ap appetite (especially in children)

  • Fatigue/Irritability
  • Pale skin
  • Un

Unusual fo food cravings (p (pica)

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How much do they need?

  • 6-12

12 months: 11 mg

  • 1-3

3 years: 7 mg

  • 4-8

8 years: 10 mg

  • 9-13

13 years: 8 mg

Did you know?

Choose DARK meat

7 GREAT ways to boost iron intake www.daniellebinns.com/blog

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Sources of Iron

  • Ground beef (2.5 oz) — 1.3 to 2.2 mg
  • Chicken liver (2.5 oz) — 6.2 to 9.7 mg
  • Lentils (1/2 cup) — 3.2 mg
  • Eggs (1 yolk) — 0.46 mg
  • Cooked Spinach (1/4 cup) — 1.6 mg
  • Fortified oatmeal (5 Tbsp) — 3.7 mg
  • 5. Probiotics
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What is it?

  • Liv

ive bacteria ia.

  • Good for health, especially di

digestive sy syst stem em.

  • We’re more bacteria than we are human by

10:1

– 10 trillion human cells – 100 trillion bacteria in/on us

Probiotic vs. Antibiotic

Pr Probiotic

  • Pr

Pro – pro

  • Biotic - life

Antibiotic

  • An

Anti - anti

  • Biotic - life
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Pros of Probiotics

  • Improve im

immune functio ion

  • Protect against hostile bacteria to pr

prevent in infectio ion

  • Improve di

digestion

  • Improve ab

absorption of

  • f food
  • od and nu

nutrient nts

Probiotic: Food Sources

  • Sau

Sauerkrau aut: lacto-fermented, usually sold in refrigerator aisle.

  • Yo

Yogurt & ke kefir: organic, unsweetened yogurt from sheep or goat’s milk is best.

  • Mi

Miso: paste made from fermented soy beans and barley or rice malt.

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When to take it?

  • Always! Starting at birth.
  • With food for better assimilation.
  • Especially with/post antibiotics.
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5 Supplements Summarized

  • Vitamin D
  • Iron
  • Fish Oil (EFAs)
  • Calcium
  • Probiotics

Handouts!

BA BALANCED LUNCH BO BOX Cheatsheet BR BREAKFAST Recipes CA CALCI CIUM Cheatsheet HI HIGH H CALORIE FOODS Cheatsheet

SE SEND EMA MAIL TO: INFO@DANIELLEBINNS.COM

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FB Group: Holistic Moms & Little Ones in info@daniellebinns.com