Eating for Energy: Strategies for Using Nutrient-rich Foods to Maximize Energy

Sabrina Candelaria, MPH, RD, LD/N

University of Miami- Miller School of Medicine

OBJECTIVES
Piecing together the nutrition science puzzle: FOOD SYNERGY Review why FOOD SYNERGY matters FOOD SYNERGY principles to increase the NUTRIENT-RICH foods in your diet Identify energy draining habits How to use NUTRIENT-RICH foods to achieve FOOD SYNERGY and energize your way through your day

FOOD SYNERGY
..... Meaning??

Unleashing the Power of Food

Basic Principles of Food Synergy Eat more whole foods

Eat more plant based foods

Achieve more balanced eating habits

FOOD SYNERGY
The total is greater than the sum of the individual parts
Different components within a single food working together to provide maximum health benefit Specific components of different foods, when eaten together, producing significant results Harnessing the power of whole, natural foods vs. isolated, single nutrients

FOOD SYNERGY
Bottom Line Getting the most out of your nutritional intake by pairing various foods and nutrients in meals and snacks

What are the potential benefits?

Absorbing more nutrients from the foods you consume Greater appetite control and ease of weight management Lowered risk of chronic disease: diabetes, cancer, heart disease, stroke, and weightrelated health conditions, without medication Relief of PMS symptoms

Powerful Nutrient Combinations Vitamins & Minerals

(1) Fighting Disease with the Three Bs

Folic Acid + Vitamin B6 + Vitamin B12

Lower risk of cardiovascular disease Lower homocysteine levels -Research indicates that this combination of B vitamins lowers homocysteine levels

Combining the Bs
Drinking orange juice when you eat fish or meat (Folic Acid, B6, and omega-3 fats) Crab meat (trio of Bs in one + omega-3s) Eggs (B12) with spinach or broccoli (Folic Acid); low fat potatoes on the side(B6) Spinach salad (Folic Acid) with added egg, chicken, meat, or cheese (B12) Avocado (Folic Acid & B6) with fish, meat or dairy (B12) Lentil soup or salad with LF dairy (B12) Grilled beef or pork with high Folic Acid veggies (asparagus, broccoli, okra, Brussels sprouts)

Powerful Nutrient Combinations Vitamins & Minerals

(2) Vitamin E (fat-soluble vitamin & antioxidant) Vitamin E & Lycopene- help to reduce low density lipoprotein (LDL) cholesterol oxidation; reduce prostate cancer cell growth Vitamin E, C, and Beta-carotene- reduce LDL cholesterol oxidation Red wine, pears(caffeic acid) and green tea (catechins) may enhance vitamin E Green tea with almonds, Brazil nuts, etc. Caffeic acid foods (pears, grapes, blueberries, apples) with Vit E rich foods

Powerful Nutrient Combinations Vitamins & Minerals

(3) Calcium & Vitamin D boost bone mass Vitamin D increases the amount of calcium absorbed in the intestine Eating more calcium will not significantly improve bone density if adequate vitamin D is not present Vitamin D may have a link to cancer Calcium may be best for PMS symptoms Few foods naturally contain Vitamin D Best Food Sources: Cod liver oil, pacific oysters, mackerel (fatty fish), egg

Powerful Nutrient Combinations Vitamins & Minerals

(4) Magnesium & Metabolic Syndrome In addition to keeping bones healthy, and the nervous system functioning smoothly, magnesium may reduce risk of developing metabolic syndrome High Mg Foods: Pumpkin seeds, Swiss chard (cooked), spinach (cooked), tofu, almonds, soy nuts, okra, Brazil nuts, sunflower seeds, peanuts, black beans, wheat germ, crab

Powerful Nutrient Combinations Vitamins & Minerals

(5) Zinc Ensures proper functioning of enzymes Proper functioning of immune system Aids in regulation of blood pressure and bone mineralization Best food sources: meats, nuts, and grains (6) Potassium Research has supported link to reducing blood pressure (Fruits & Vegetables)

Powerful Nutrient Combinations Phytochemicals

Phyto FACTS Naturally occurring components in plants that provide health benefits and prevent disease Estimated ~8,000 known phytochemicals to date Phytochemical research is very much in the developing stages Synergism between these chemicals is the key reason experts recommend consumption of plant foods in their whole state, as much as possible

Phytochemicals
It is now believed that much of the antioxidant power in foods may be attributed to phytochemicals, and not vitamins or minerals Antioxidant: fight oxidation (when a chemical or substance combines with oxygen molecules and becomes a free radical); free radicals cause the cellular damage that is associated with cancer risk; protects against the cellular damage caused by free radicals

Keeping it In the Family

(1) POLYPHENOLS (the Royal Family of all the phytochemicals) Contains 2,000+ compounds Consists of: Phenolic Acids & Flavonoids Phenolic Acids: ellagic acid (berries) reduces damage from tobacco smoke & air pollutants; p-Coumaric acid (citrus); reservatrol (red grape skins, wine, nuts)cardioprotective

Keeping it In the Family

Flavonoid Family Believed to reduce cardiovascular disease risk by lowering BP and increasing strength of antioxidant systems that protect the heart and blood vessels Top fruit sources: Blackberries, cranberries, raspberries, grapes, and elderberries Top vegetable sources: Eggplant, red cabbage Additional sources: Wine; green AND black teas

Keeping it In the Family

(2) CAROTENOID FAMILY (beyond BETACAROTENE) LYCOPENE (tomatoes, watermelon, guava, red or pink grapefruit) is linked to lowering heart disease, prostate cancer and skin cancer risk CRAMBENE (broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, kale) linked to reduced growth of tumors LUTEIN (avocado, orange, carrots, dark green leafies, tomato) along with zeaxanthin may reduce non-Hodgkin's lymphoma in half

Keeping it In the Family

(3) ORGANOSULFUR FAMILY (allium and cruciferous veggies) Generally reduce cancer risk by increasing enzyme activity that detoxifies carcinogens and prevents other harmful chemical from forming; also help prevent heart disease Most notable protection: stomach, colon, and prostate cancers Best sources: garlic, onions, leeks, scallions, chives, cabbage, broccoli

FOOD AS MEDICINE: The Whole Food Answer

Eating more Whole, natural foods still remains, and always will be one of the easiest ways to improve your health and prevent disease because: Nutrient shortages in the population Whole foods offer more of the healthy fats Whole foods offer beneficial amounts of fiber Going beyond the fiber: vitamins, minerals, and phytochemicals No extras: added fat, sugar, or sodium Phyto insurance protects your health

Food Synergy Rules to Live By For Optimal Health & Energy

(1)Eat More Whole Foods (2)Make Your Grains WHOLE Whenever Possible (3)Bulk Up on the Veggies (4)Eat a Small Amount of Nuts Daily (5)Drink Tea (Green & Black) (6)Lightly Drizzle Foods with Olive Oil

Food Synergy Rules to Live By For Optimal Health & Energy (7) Spreads with Plant Sterols (8) Eat More Fish/Seafood Every Week (9) Eat Tomatoes Whenever You Can (10) Seek Out Citrus (11) Spoon in Some Ground Flaxseed (12) Make Your Dairy Low Fat

Maximizing Energy With Nutrition

Common Food Mistakes Nutrition & Mood -How nutrition affects brain chemistry (serotonin, blood glucose) -Importance of meal & snack timing -Nutrients of interest Fueling Your Body for Optimal Performance (Morning to Evening) -Best food choices -Best food combinations

Where might YOU be going wrong?

Skipping BREAKFAST (or any meals) Meal spacing; more than 4-5 hours between meals and snacks Bulk of your meals are refined carbohydrates with high glycemic index (bread, cereal, rice, pasta, crackers made from or with white, bleached flour); very little protein Consuming high fat, high sugar foods and beverages Drinking too little fluid Lack of nutrient-rich foods in diet (vitamin and mineral deficiencies)

NUTRITION & MOOD

The SEROTONIN Connection

Serotonin is a neurotransmitter made from the amino acid tryptophan Has several important functions -Sleep -Anger/Aggression -Paint tolerance -Body temperature regulation

** MOOD & FOOD INTAKE**

SEROTONIN LEVELS

LOW Depression Difficulty sleeping Increased pain sensitivity Increased carb cravings

HIGH Elevated mood (more calm) Improved sleep (drowsiness) Improved pain tolerance Carb cravings decrease

FOOD & SEROTONIN

Sugars

Insulin and allow tryptophan to

enter brain tissue -Simultaneously cause spike and fall of blood glucose Refined Starches -Similar effect as sugars Whole grains -Result in slow, steady insulin release; allow for gradual rise of serotonin and stabilization of blood glucose**

FOOD & SEROTONIN

Protein blood levels of all amino acids; small amounts of tryptophan can enter the brain; lower serotonin may increase energy, carb cravings, mental clarity Vitamin B6 Involved in serotonin production; deficiency can lead to serotonin Omega-3 Fatty Acids Naturally increase serotonin levels

BLOOD GLUCOSE & MOOD

GLUCOSE is the major energy source for the brain LOW blood glucose (HYPOGYLCEMIA) levels are a MAJOR energy drainer
Sweating Anxiety Dizziness Cloudy vision Abnormal behavior Loss of consciousness Tremors Hunger Headache Confusion Convulsions

TIMING YOUR INTAKE

Keeping your intake consistent prevents blood sugar swings that lead to dramatic mood changes Frequent intake allows your body to more efficiently use energy from food Metabolic enhancement Aim to keep your intake no more than 4-5 hours apart More sensitive people may need to eat every 2-3 hours

ENERGIZING YOUR WAY THROUGH THE DAY BREAKFAST

Breakfast eaters have been shown to have lower BMI, more nutrient-rich diets, demonstrate higher levels of cognition (memory, concentration), and more. ENERGY BEST FOOD STRATEGIES: -Choose more whole grain carbs whole grain cereals and breads -Pair your carbs with protein to more effectively stabilize blood sugar and promote satiety

OTHER NUTRIENTS OF INTEREST

B Vitamins (FOLATE & B12) Emerging evidence links these vitamins with neurotransmitter activity (serotonin); potential role in depression Vitamin D Research is now investigating the role of vitamin D in mood disorders

BREAKFAST SUGGESTIONS
WHOLE GRAINS Whole grain breads: sliced bread bagels English muffins crackers pita bread Whole grain cereals: oat cereals bran cereals flaxseed-based cereal wheat cereals

PROTEINS Low fat/fat-free dairy Milk or yogurt cottage cheese cream cheese Eggs Low fat, natural peanut butter Nuts Lean meats: turkey, ham, etc. Hummus

ENERGIZING YOUR WAY THROUGH THE DAY

MID-MORNING SNACK Boosts metabolism Stabilizes blood sugar Can prevent overeating at mealtime BEST CHOICES (**Portion Control) Whole grain products Fruits & Vegetables Lean proteins (legumes, LF dairy, lean meats or fish)

ENERGIZING YOUR WAY THROUGH THE DAY

LUNCH Be careful not to OVERLOAD on carbs at lunch Too many carbs can induce fatigue Balance carbs with PROTEIN to slow down absorption of sugars as they move through the GI tract Choose whole grain carbscouscous, bulgur, brown rice Add some color to your lunch

ENERGIZING YOUR WAY THROUGH THE DAY

MID-AFTERNOON SNACK

Prevent that 3pm slump Add a little fat to balance out the carbs and protein -LF peanut butter & whole grain crackers -LF cheese or hummus with whole wheat pita bread -Fresh vegetables and LF dip or hummus

ENERGIZING YOUR WAY THROUGH THE DAY DINNER

Remember the Plate Method 50% = vegetables or fruits 25% = grains 25% = lean proteins

http://life.familyeducation.com/nutrition-and-diet/weight/46766.html

NUTRIENT-RICH FOODS
A new name and approach to an old concept in nutrition and health Definition: another term for describing nutrient-dense foods; foods that provide substantial amounts of nutrients and relatively few calories Recommended order of selection #1- Nutrient-rich foods #2- Less nutrient-rich foods

SIGNIFICANCE OF NUTRIENT-RICH FOODS

The Dietary Guidelines for Americans, 2005, gives science-based advice on food and physical activity choices for health The MyPyramid eating plans for people 2 years and older are based on nutrient-rich foods
www.mypyramid.gov

HEALTHY EATING THE NUTRIENT-RICH WAY A healthy diet is one that consists of: Fruits, vegetables, whole grains, and fat-free or low-fat dairy Lean meats, poultry, fish, beans, eggs, and nuts Foods and beverages low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars

CHOOSING THE RIGHT CHO

GLYCEMIC INDEX (GI): a measure of how fast glucose is released into the bloodstream after eating a food that contains 50g of digestible carbohydrate (fiber content not equal in all foods)
Understanding the metabolic response to carbohydrate High on the index: raise BG rapidly Low on the index: raise BG slower

CHOOSING THE RIGHT CARBS GLYCEMIC INDEX (continued) Foods lower in GI: Help stabilize BG levels Slow down digestion Promote slow release of glucose in the blood Prevent weight gain

CHOOSING CARBS: LOW GI FOODS

Natural, whole foods; unprocessed Raw, uncooked foods vs. cooked Solids lower than liquids Fiber, Fat, & Protein Portion size: smaller vs. larger

Complete listing of GI in foods:

www.glycemicindex.com

CHOOSING THE RIGHT CARBS

Eat more WHOLE GRAIN starches
(Serving= 1 slice bread, c cooked cereal, rice, pasta)

Bulk up on FRUITS & VEGETABLES

-Antioxidant vitamins and minerals -Phytochemicals (i.e.- polyphenols, flavoniods,
carotenes, phytoestrogens) -Fight cancer, cardiovascular disease, and many other chronic conditions

CHOOSING THE RIGHT CARBS

3-5 servings of vegetables
1 vegetable serving= c cooked/raw, 1 c leafy, c cooked legumes, c vegetable juice

2-4 servings of fruit

1 fruit serving= 1 med piece raw fruit, c berries, c dried fruit, c fruit juice

HYDRATION: The Missing Link

WATER is the medium in which all chemical reactions (energy) occur TEMPERATURE REGULATION FAT BURNING DISEASE PREVENTION LUBRICATES JOINTS MUSCLE STRENGTH & CONTROL MENTAL PERFORMANCE

SIGNS OF DEHYDRATION
EARLY
Fatigue Decreased appetite Heat intolerance Light-headedness Headaches Dry mouth Dry cough Flushed skin Strong-smelling, dark urine

SEVERE
Swallowing difficulty Stumbling gait Clumsiness Painful urination Numbness in skin Spasticity (muscles) Feeling of delirium Sunken eyes Impaired vision

TAKE HOME POINTS

Avoid the traps of meal skipping Learn to include snacks properly (portion, combination) Remember the balancing act: pairing carbs with protein for maximum BG stabilization and enhanced mood Make your diet nutrient-rich with a variety of colorful foods (vitamins, minerals, phytochemicals) Employ Food Synergy basics whenever possible for maximum health benefits Make room for fluids

RESOURCES
The Breakfast Research Institute www.breakfastresearchinstitute.org

Food & Mood: The Complete Guide to Eating Well and Feeling Your Best, Second Edition. Elizabeth Somer, RD
& Nancy Snyderman, MD, 1999.

Food Synergy. Elaine Magee, MPH, RD, 2007.

The Good Mood Diet. Susan Kleiner, PhD, RD, 2004. Joy Bauers Food Cures: Treat Common Health Concerns, Look Younger & Live Younger. Joy Bauer,
MS, RD, 2007.

Nutrient-rich Foods Coalition www.nutrientrichfoods.org USDA Food Guide Pyramid www.mypyramid.gov