Danielle Beauchemin and Bennington Wentworth KSC Dietetic ...keenestatediseniors2016.weebly.com/.../18096175/beauchemin_pres… · food Fiber: Aids with digestion, helps keep up full,

Danielle Beauchemin and Bennington Wentworth KSC Dietetic Interns

Ice Breaker

Go around the room and introduce yourself

Provide us with an answer to the question, “What

are supplements and why you take them, if you

do?”

Objectives By the end of this presentation:

● Participants will be able to identify at

least one reason why eating whole

foods is recommended over taking

supplements.

● Participants will be able to identify at

least two key vitamins and/or minerals

for healthy aging.

● Participants will be able to identify at

least two food sources of key vitamins

and minerals for healthy aging.

What Are Supplements?

● “Something that completes or makes an

addition” - Webster Dictionary definition of

supplement

● “Nutritional supplements include vitamins,

minerals, herbs, meal supplements, sport

nutrition products, natural food

supplements, and other related products

used to boost the nutritional content of the

diet” - The American Heritage Stedman’s

Medical Dictionary definition on

supplements

What Are Some Supplements You Know Of?

Supplement Awareness

● Supplements are classified as a food and

therefore do not undergo the same

regulations that prescription and over the

counter medications do with the FDA.

● The Dietary Supplement Health and

Education ACT (DSHEA) was passed in

1994, which defined supplements as food

and put them under different regulations

than drugs

● Under this act, supplements cannot contain

ingredients that have a “significant or

unreasonable risk of illness or injury” when

used as directed

● So what does this all mean?

Role of the FDA● Drugs regulated by the FDA go through

extensive testing and clinical trials to make

sure that the drug is supposed to do what it

intended to do and that it contains what is

advertised

● Guidelines for production of drug are set by

the FDA

● Since supplements are defined as food, they

do not follow these same regulations

So Are My Supplements Safe?

● Generally speaking, supplements

do not have an ill effect on the

health of the American people

● Majority of manufacturers are

careful with their claims,

labeling, and ingredients

● HOWEVER…..

FDA and Independent Research

● The FDA and other independent researchers

have found issues with some dietary

supplements

● Products that use herbs can be

contaminated with germs, pesticides, or

toxic heavy metals

● Supplements can also have inaccurate

labels and thus products might contain

more or less of what they are advertising to

the consumer

Common Supplements

● There are so many different supplements on the

market

● It can be difficult to sift through the aisles of

bottles

● Our aim is to simplify and clarify the vast topic

of supplements by discussing the various food

options that contain multiple vitamins and

minerals

● The one stop shop - Whole Foods!

So Why Whole Foods?

● Provide key vitamin and minerals for healthy

aging which include:○ B Vitamins

○ Vitamin D

○ Calcium

○ Potassium

● Also provide:○ Antioxidants: Nutrients that reduce damage

in the cells

○ Phytochemicals: Nutrients that provide

health benefits as well as give color to your

food

○ Fiber: Aids with digestion, helps keep up full,

and lowers cholesterol

● Increase bioavailability of nutrients. ○ Vitamins and minerals work together during

digestion to increase their uptake

○ Supplements can impair absorption by

creating imbalances and preventing uptake

of important nutrients.

Fish Oils● Contains omega-3 fatty acids and Vitamins

A and D

● Omega-3 Fatty Acids: Anti Inflammatory

and Heart Health

● Vitamin A: Eye Health

● Vitamin D: Bone Health

Foods Containing These Nutrients

● Omega-3 Fatty Acids: Fish like Salmon,

Herring, Sardines, Trout, and Tuna

● Vitamin A: Liver, Fish Oils, Dairy Products,

and Fortified Cereals

● Vitamin D: Fatty Fish, Dairy Products,

Orange Juice, Egg Yolks, Fortified Cereals

● Meal Examples: Sardines and Crackers or

Salmon w/fortified rice.

Turmeric ● A plant, related to ginger.

● Thought to have many benefits and is used

as a supplement for multiple conditions

including arthritis, gallbladder problems, and

cancer.

● Research has shown turmeric may:○ Reduce the number of heart attacks in bypass

surgery patients

○ Have the same effect as ibuprofen when

controlling knee pain caused by osteoporosis

○ Reduce skin irritation caused by radiation

treatments for breast cancer

● Can be found in curry powder, teas or as a

spice on its own.

● It has enhanced bioavailability when eaten

with a whole food that contains fat and black

pepper.

Meal example: Chicken Curry with Brown Rice

cooked with olive oil and seasoned with pepper

Bone Health Multivitamin

● Calcium and Vitamin D taken for bone health

BUT other nutrients are needed as well

● Calcium: “Building Block” for Bones

● Vitamin A: Help form Bone-Building Cells

● Vitamin D: Aids with Calcium Absorption

● Vitamin K: “Guides” Calcium to Bones

● Phosphorus: Helps Calcium w/Bone

Formation

● Magnesium: Helps Break Down Calcium in

Blood

● Potassium: Helps Maintain Bone Density

Bone Health Multivitamin

Continued

Foods Containing These Nutrients

● Calcium: Dairy Products, Kale, Bok Choy,,

Broccoli

● Vitamin A: Liver, Fish Oils, Dairy Products,

and Fortified Cereals

● Vitamin D: Fatty Fish, Dairy Products,

Orange Juice, Egg Yolks, Fortified Cereals

● Vitamin K: Spinach, Kale, Broccoli, Pumpkin,

Blueberries

● Phosphorus: Meats, Poultry, Fish, Nuts,

Beans, and Dairy Products

● Magnesium: Nuts, Beans, Avocados

● Potassium: Potatoes, Beans, Whole Grains,

Fruits, and Vegetables

● Meal Examples: Chicken & Broccoli Pizza,

Spinach and Cheese Omelet, or Kale

Smoothie

B Vitamins ● These vitamins help the body produce energy from

food, form red blood cells, and maintain the central

nervous system.

● Commonly found in fish, meat, dairy, fruits,

vegetables, grains and fortified cereals.

Folate: DNA formation

○ Beef, brussels sprouts, peas, orange, banana

B-12: Red blood cell & DNA formation, neurological.

○ Clams, salmon, trout, milk, cheese, ham, eggs

B-6: coenzyme, protein metabolism

○ Chickpeas, tuna, salmon, banana, potatoes,

nuts, spinach, tofu

Niacin: digestion, skin, nerves, metabolism

○ Eggs, dairy, legumes, poultry, nuts

B Vitamins Continued

Thiamine: metabolism, cell growth/function

○ Pork, trout, black beans, yogurt, barley, acorn

squash

Biotin: metabolism, cell signaling, gene regulation

○ Beef liver, eggs, salmon, sunflower seeds,

spinach broccoli

Riboflavin: coenzyme, cell function/growth, metabolism

○ Beef liver, yogurt, almonds, mushrooms,

tomatoes

Pantothenic Acid: works with Biotin

○ Eggs, broccoli, legumes, poultry

Meal example: Salmon with barley and spinach. Pork

tenderloin with mushrooms, broccoli and fortified rice.

Fiber ● Contains Fiber (well duh) and as a

supplement typically comes in a powder and

is added to water

● Fiber: Aids with digestion, helps keep blood

sugar stable, lowers cholesterol, and

prolongs fullness

Foods Containing Fiber

● Fiber: Beans, Brown Rice, Whole Grain

Products, Popcorn, Nuts, Oatmeal, Veggies

and Fruit

● Meal Examples: Stuffed Peppers with

quinoa & Ground Beef/Turkey, Oatmeal with

Berries, or Salmon over leafy greens

Multivitamin ● There is not a standard definition of what a

MV is. Different brands can contain various

vitamins/minerals at varying concentrations.

● MV can provide ‘nutritional “insurance”’ for

some who may not consume enough, but

can also create concern for

overconsumption for others.

● Eating a balanced diet will contain all of the

necessary vitamins and minerals.

● Always discuss with your doctor before

starting any vitamin, including a

multivitamin!

Protein Powders ● Much like fiber, comes in a powder and

contains protein

● Protein: Helps build muscle tissue and

important for growth and maintenance of

cells

Foods Containing Protein

● Protein: Beef, Pork, Poultry, Fish, Eggs, Dairy

Products, Soy, Nuts and Beans.

● Meal Examples: Chilli (Both w/Meat and

Vegetarian), Egg Sandwich, Fish over Rice

and Veggies

Recap What have we discussed so far?

● Supplement background

● Why whole foods are the best option for getting

the necessary vitamins and minerals. ○ The whole package

● What the common supplements are and what

foods contain those vitamins/minerals (plus so

much more!)

● Commonly discussed foods:

○ Fish like salmon, herring, sardines, and trout

○ Rice and whole grains

○ Beans, nuts, and seeds

○ Dairy, cheese, milk, eggs

○ Beef, poultry, and pork

○ Fruits and vegetables

Bingo Time!

Bingo Rules On your bingo card, you will find a word or phrase

that relates to our presentation

We will provide you a phrase that correlates to

your card and it is your job to make the

connection

The winner will receive a prize!

We will do the first one with you as an example

When paired with Vitamin D, this nutrient is important for bone health in healthy aging

This vitamin helps with the formation of red blood cells

Chickpeas and tuna are food sources high in this vitamin that is important for healthy aging

This vitamin is typically fortified in foods such as milk, orange juice, and cereals

Should you take a supplement to replace a meal?

Before taking a supplement, you should do this

Winner Winner!You’ve Won A Trip To Our Cooking Class on April 12th!

Call to Action!! Before the next time we see you on

April 12th for the cooking class…

● Try to incorporate at least one of

the foods/meals you see on your

handout into your daily food

routine.

Any questions?

Thank You!

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