Nutrition Basics: Caire Rd Ldn Registered Dietitian

Nutrition Basicsemily Caire Rd Ldnregistered Dietitiannutritionists

Nutrition Basics Emily Caire, RD, LDN Registered Dietitian/Nutritionist Student Health Center Wellness and Health Promotion About the Student Health Center Medical Clinic Mental Health Services Wellness and Health Promotion A healthy eating plan can… Improve brain function and energy levels Maintain a healthy weight range Prevent disease Manage health conditions Enhance physical performance Energy Requirements Varies by individual Moderately active people, 18 years and older ,400 calories (female) calories (male) Depends on weight goals, activity level and an individual’s age and size 3,500 calories = 1 pound +500 calories per day for weight loss or weight gain Calories - one piece of the puzzle Also consider… Balance of nutrients Nutrient quality Timing of meals Moderate portions Different Types of Nutrients Macronutrients Carbohydrate Protein Fat Micronutrients Vitamins Minerals Water Provide energy to the body Support the energy cycle and cellular function Carbohydrates Primary Function Primary source of energy for all body functions and muscular exertion Energy Value 4 calories in 1 gram carbohydrate Dietary Reference Intake (DRI) 40% to 60% of total calories Sources of Carbohydrates Simple (sugars) Food Sources Fruits and Juices Milk Yogurt Refined/Sweeteners Cane/Corn/Rice sugars Honey Agave nectar Syrup Candy and other sweets Complex (starches) Grains (Whole and Refined) Wheat Barley Rye Quinoa Bread, Cereal, Rice, Pasta, Snacks Vegetables Non-starchy (minimal) Starchy Protein Primary Function Build and repair muscle and other tissues Promotes fullness Energy Value 4 calories in 1 gram protein Dietary Reference Intake (DRI) 10% to 35% of total calories Sources of Protein Animal Beef Pork Poultry Fish Seafood Eggs Dairy Plant Beans Nuts Seeds Soy Fat Functions Concentrated source of energy and source of essential fatty acids Energy Value 9 calories in 1 gram fat Dietary Reference Intake (DRI) 20% to 35% of total calories Sources of Fat Saturated: Butter Meat Dairy Cheese, ice cream, milk Coconut/Palm oils Trans Margarine (hydrogenated oils) Vegetable Shortening Fried foods Pastries/Snacks/Crackers Oils Olive, Canola, Grapeseed, Vegetable, Corn, Peanut Oil-based dressing Mayonnaise Margarine (without hydrogenated oils) Nuts and Seeds Avocado Saturated and Trans Fat Unsaturated Alcohol 7 calories in 1 gram alcohol Has no nutritive value Instantly absorbed into the blood stream Metabolized by the liver into triglycerides (blood fat) Triglycerides stored in adipose (fat) tissue A serving of alcohol (1) 12 oz beer (1) 1.5 oz shot liquor (1) 5 oz glass wine (5 glasses per bottle) Water Functions Helps cool the body Transports electrolytes and nutrients Recommended intake Depends on the individual and their activity level As many as two quarts of water per hour can be lost during exercise For every pound lost during exercise, hydrate with 2 cups of water Essential Nutrients: Vitamins Primary Function Facilitate metabolism Aid in disease prevention Water-soluble vitamins B vitamins and vitamin C B6, B12 and folate stored within the body Fat-soluble vitamins Vitamins A, E, D and K Absorbed with fat and stored in fatty tissue 15 Essential Nutrients: Minerals Important functions in the body Fluid balance Bone health Proper muscle contraction Helps regulate growth, development and metabolism Adequate amount of minerals are obtained from a balanced diet 16 Nutrient Deficiencies Vitamin B12 Calcium Zinc Contributing factors: Schedules (classes and jobs) Access Lifestyle changes Finances *These are only common nutrient deficiencies found among college students with a diet that lacks variety. Nutrient deficiencies are individualized to an individuals diet, lifestyle, and medical condition. Work load from classes paired with part time jobs and irregular class schedules often times leads students to choose high fat snacks instead of nutrient dense meals. Additionally, limited access to healthy foods, lifestyle changes, and lack of finances puts college students at greater risk for nutrient deficiencies like Vitamin B12, calcium, and zinc. These are only common nutrient deficiencies found among college students with a diet that lacks variety. Nutrient deficiencies are individualized to an individuals diet, lifestyle, and medical condition.

17 Meal Timing: Avoid Skipping Meals BREAK the FAST by eating within ONE hour of waking A morning “snack’ will do in a pinch Aim to consume a meal/snack every 3-4 hours Eating regularly throughout the day helps manage blood glucose, hunger and maintain focus Balance Food Groups to Increase Satisfaction Meals ï> at least 3 food groups Grain and/or Dairy Protein Fruit and/or Vegetable Snacks ï> at least 2 food groups Protein or Fat + any other group What are Fad Diets? Diets that promise short-term, quick fixes that actually set many dieters up for weight-loss failure Makes promises of weight loss or other health advantages without backing by solid science In many cases are characterized by highly restrictive or unusual food choices Celebrity endorsements are frequently used to promote fad diets, which may generate significant revenue for the creators from the sale of associated products Popular Fad Diets Paleo The Whole 30 Ideal Protein Intermittent Fasting Ketogenic (Keto) Cleanses/detox The “Bottom Line’ “Cost’ of your time seeking out and preparing special meals Cost of special products Because of nutritional inadequacies of some fad diet, supplementation is necessary – more costs Potential long-term health consequences Mental health consequences Disordered eating Critical Thinking If it sounds too good to be true, it probably is Ask "Who says so?" Is the person making the claim biased? Are they trying to sell a product? Is the information based on just one small study? There’s no one secret ingredient to weight loss/maintenance or optimal health What can you maintain for a lifetime? Components of Long Term Success Variety Portion control Moderation Balanced nutrition Exercise Behavior focused Adequate sleep and hydration National Weight Control Registry (NWCR) A way to track people who successfully lose weight and keep it off To qualify: Maintained at least 30 lbs of weight loss for 1 year Includes 10,000 people from 50 states Average weight loss is 66 lbs Average have kept weight off for more than 5 years 25 NWCR Similarities include: 98% modified their diet in some way (cutting back on intake) 94% increased physical activity (most popular exercise – walking) Eat breakfast Weigh themselves at least once/week Watch fewer than 10 hours of television/week Exercise an average of 1 hour/day For More Information Robert Williams, “Rehnquist’s Racist Language in Oliphant” (from textbook) Robert Williams, “The Most Indianophobic Supreme Court Indian Law Opinion Ever” (from textbook) Eating Disorders Emily Caire, RD, LDN Registered Dietitian/Nutritionist Student Health Center Wellness and Health Promotion Trigger Warning & Disclosure What Lies Beneath Eating Disorders are biologically-based serious mental illnesses Nutrition education alone is ineffective as is therapy/counseling alone Both physical restoration and cognitive/emotional restoration have to occur Eating Disorder vs. Disordered Eating Difference lies between the degree and severity of symptoms Eating Disorder: Often characterized by abnormal or disturbed eating habits A life threatening, diagnosable mental health condition that has significant emotional and physical effects on the mind and body Coping method Disordered eating: Problematic relationship with food, dieting, body image, and exercise Poor eating/lifestyle habits Prevalence In the United States, 20 million women and 10 million men suffer from a clinically significant eating disorder at some time in their life Men are less likely to seek treatment 25% of college aged women engage in bingeing and purging as a method of managing their weight Eating disorders have the highest mortality rate of any mental illness Spring 2017 LSU NCHA Survey LSU Students reported: 7% used compensatory behaviors of vomiting, taking laxatives, or using diet pills in the last month 19% engaged in binge or loss of control eating 32% experienced obsessive thinking about food/body Diagnostic and Statistical Manual of Mental Disorders (DSM-5) Recognized by the American Psychiatric Association used by clinicians, researchers, and public health employees to diagnose and discuss mental disorders There is a diagnostic chapter specifically designed for Feeding and Eating Disorders Types of Eating Disorders Anorexia Nervosa (AN) Bulimia Nervosa (BN) Binge Eating Disorder (BED) Compulsive Exercising Avoidant/Restrictive Food Intake Disorder Orthorexia Nervosa Pica Other Specified Feeding or Eating Disorder 8 Anorexia Nervosa Extreme calorie restriction Unwillingness to maintain healthy body weight Fear of gaining weight Distorted body image Loss of menses Hair loss Lanugo (growth of fine hair all over the body) Decrease in internal body temperature SIGNS AND SYMPTOMS Bulimia Nervosa Binge-eating behaviors Compensatory behaviors (purge, excessive exercise, laxatives, etc.) Swollen glands in neck and below jaw Tooth decay Gastrointestinal distress, potential for ulcers Severe dehydration Frequent weight fluctuations (could appear healthy weight) Electrolyte imbalance SIGNS AND SYMPTOMS Binge Eating Disorder Eating large quantities in a specified amount of time Loss of control Secretive eating Lack of compensatory behaviors Guilt, shame, and distress Feelings of depression SIGNS AND SYMPTOMS Compulsive Exercising Exercise purging No concern for safety or injury Excessive amounts of exercise Feelings of guilt and anxiety Lack of satisfaction Dehydration Stress fractures SIGNS AND SYMPTOMS Avoidant/Restrictive Food Intake Disorder (ARFID) Feeding or eating disturbance manifested by a persistent failure to meet appropriate nutritional or energy needs associated with one or more of the following: Significant weight loss Significant nutritional deficiency Dependence on supplemental nutrition (oral) Interference with psychosocial functioning SIGNS AND SYMPTOMS ARFID Not related to body image disturbance Often younger than those with other EDs 14 ARFID Many children with ARFID report the following symptoms: food avoidance decreased appetite abdominal pain emetophobia (fear of vomiting) More likely to have anxiety disorders or other medical conditions such as: Autism, ADHD, learning disabilities or other cognitive delays: 1/3 of children with ARFID have a mood disorder 3/4 have an anxiety disorder 20% have autism spectrum condition Orthorexia Nervosa Obsession with “pure’ or “perfect’ diet Excessive food-related thoughts and talk Consumes an excessive amount of time Feelings of guilt if deviated from plan Pica Persistent eating of non-nutritive substances Ice, dirt, clay, sand, paint chips, etc. Inappropriate to the developmental level of the individual Not part of a culturally supported or socially normative practice Occurs with medical condition (pregnancy, malnourished) or with other mental health disorders Autism Spectrum Disorder, Mental Retardation Uncommon, primarily affecting women and children Other Specified Feeding or Eating Disorder (OSFED) Examples of OSFED Subclinical AN/BN/BED Orthorexia Nervosa Compulsive Exercise Body Dysmorphia Defining Body Image Body image consists of the evaluations about one’s own physical appearance, as well as perceptions of how others view one’s own body, coupled with the emotions and cognition as a result of these evaluations and perceptions. Body image is context bound and culturally-derived. That is, individuals with similar body types who grow up in different cultures or in different time-periods may have vastly different body images. Negative/Distorted Body Image SIGNS AND SYMPTOMS Preoccupation with appearance Has a distorted perception of body Feels ashamed, self-conscious, and anxious about their body Feels uncomfortable and awkward in their body Media Influence • The body type portrayed in advertising as the ideal is possessed naturally by only 5% of American females • 47% of girls in 5th-12th graders reported wanting to lose weight because of magazine pictures • 69% of girls in 5th-12th graders reported that magazine pictures influenced their idea of a perfect body shape Social Media One study of teen girls found that social media users were significantly more likely than non-social media users to have internalized a drive for thinness and to engage in body surveillance. Another study found social media use is linked to self-objectification, and using social media for merely 30 minutes a day can change the way you view your own body. 25 Risk Factors Certain situations and events might increase the risk of developing an eating disorder. These risk factors may include: Females - EDs are 10 times more likely in females than males Age - More common during the teens and early 20s Mental health disorders - People with depression, anxiety disorder or obsessive-compulsive disorder are more likely to have an eating disorder Risk Factors cont… Dieting - over restricting can lead to binge eating Family history Sports, work and artistic activities - Athletes, actors, dancers and models may be at higher risk of eating disorders Health Implications Eating disorders can cause dangerous and life-threatening damage to the body, including: Dehydration Digestive complications Electrolyte imbalances Kidney damage Cardiac damage Irregular heart rhythms Decrease immune system Eating disorders have the second highest mortality rate of all mental health disorders, surpassed only by opioid addiction Among those who struggle with anorexia, 1 in 5 deaths is by suicide Eating disorders are serious conditions that can have a profound mental and physical impact, including death. Statistics on mortality and eating disorders underscore the impact of these disorders and the importance of treatment. Eating disorders have the second highest mortality rate of all mental health disorders, surpassed only by opioid addiction. Chesney, E., Goodwin, G. M., & Fazel, S. (2014). Risks of all-cause and suicide mortality in mental disorders: a meta-review. World Psychiatry, 13(2), . Arcelus, J., Mitchell, A. J., Wales, J., & Nielsen, S. (2011). Mortality rates in patients with Anorexia Nervosa and other eating disorders. Archives of General Psychiatry, 68(7), . Among those who struggle with anorexia, 1 in 5 deaths is by suicide A Swedish study of 6,000 women who were treated for anorexia nervosa found that, over 30 years, women with anorexia nervosa had a six-fold increase in mortality compared to the general population. The researchers also found an increased mortality rate from ‘natural’ causes, such as cancer, compared to the general population. Younger age and longer initial hospitalizations were associated with improved outcomes, while comorbid conditions (e.g., alcohol addiction) worsened the outcome. 29 Common Psychological Comorbidities Anxiety Mood Disorders Post-Traumatic Stress Disorder Substance Abuse Personality Disorders Treatment is likely to include… Counseling or psychotherapy Medication Medically supervised weight restoration Nutritional education Support groups Treatment Goals/Objectives Correct life-threatening medical and psychiatric symptoms Interrupt eating disorder behaviors (restriction, compensatory behaviors, binge eating and or purging) Establish and or normalize healthy eating behaviors/habits Challenge unhealthy eating disorder thoughts and behaviors Address medical and mental health issues/concerns Establish a relapse prevention plan 32 Levels of Care outpatient/intensive outpatient Medically stable and does not need daily medical monitoring Psychiatrically stable and has symptoms under sufficient control to be able to function in normal social, educational, or vocational situations and continue to make progress in recovery PARTIAL HOSPITAL Medically stable, but: Impaired functioning without immediate risk Needs daily assessment of physiologic and mental status Psychiatrically stable, but: Unable to function in normal social, educational, or vocational situations Engages in daily binge eating, purging, fasting or very limited food intake, or other pathogenic weight control techniques Levels of Care RESIDENTIAL Medically stable and requires no intensive medical intervention Psychiatrically impaired and unable to respond to partial hospital or outpatient treatment INPATIENT Medically unstable as determined by: Unstable or depressed vital signs Laboratory findings presenting acute health risk Complications due to coexisting medical problems Psychiatrically unstable as determined by: Rapidly worsening symptoms Suicidal Cost Inpatient treatment $500 to $2,000 a day Average cost for a 30-day stay in a treatment facility is $30,000 Outpatient care can reach upwards of $100,000 The cost of any patient’s treatment can vary widely from these figures, depending on the severity and duration of the eating disorder Challenges and Barriers to Appropriate Treatment Awareness and recognition Community and treatment resources Insurance/cost Family support If you are concerned about a friend or family member… Avoid Waiting until consequences have escalated to a serious level before you confront the person Focusing on weight or calories Using “you’ statements Placing blame or arguing Trying to problem-solve or fix the problem Gossiping Statements to Avoid… “Are you sick?” “Would you just eat already!’’ “I don’t understand why you don’t just eat…’’ “Why are you doing this to me?” “Would you look at what you’re doing to your boyfriend/husband/wife/kids…” “Why are you doing this to yourself?” “You have good things in your life, what’s the problem?” “If you’d just stop, then everything would be fine!” “You are acting irresponsibly.” Being Supportive Learn the common signs and symptoms that might indicate a problem Express caring and concern Use “I’ statements Focus on specific behaviors, not on the individual as a whole Listen Prepare for defensiveness and denial Establish boundaries Respect the individual’s confidentiality Familiarize yourself with campus and community resources Do Say… “I’m concerned about you because you refuse to eat breakfast or lunch.” “It makes me afraid to hear you vomiting.” “I’m here to listen.” Campus Outreach – ED Awareness Week Resources – National Eating Disorders Association – National Association of Anorexia Nervosa and Associated Disorders - LSU Student Health Center – National Association of Males with Eating Disorders Questions?

Paper For Above instruction

Nutrition plays a fundamental role in promoting overall health and well-being, especially among college students who often face unique challenges in maintaining a balanced diet. A comprehensive understanding of nutrition basics—including macronutrients, micronutrients, energy requirements, and the importance of balanced eating—is essential for fostering lifelong health habits. This paper explores these foundational concepts, the significance of meal timing, the pitfalls of fad diets, and the profound impacts of eating disorders and body image concerns.

Foundations of Nutritional Science

At the core of nutrition are macronutrients—carbohydrates, proteins, and fats—which provide the energy necessary for bodily functions. Carbohydrates serve as the primary energy source, supplying 4 calories per gram, and are found in foods such as fruits, vegetables, grains, and dairy products. They are classified into simple sugars and complex starches, with the latter being more beneficial due to their slower digestion and nutrient density. Proteins are vital for building and repairing tissues, supporting immune function, and promoting fullness, also providing 4 calories per gram. Sources include both animal products like meat, eggs, and dairy, and plant-based options such as beans, nuts, and seeds. Fats, providing 9 calories per gram, are concentrated energy sources and essential for hormone production and cell integrity, with healthy fats found in nuts, seeds, avocados, and certain oils (Dietary Reference Intakes, 2020).

Micronutrients and Water

Micronutrients—vitamins and