Discusses basic nutrition therapy for metabolic syndrome

1. Metabolic Syndrome

2. Metabolic Syndrome Defined
• A group of medical conditions that
increases your risk for heart disease,
stroke, and diabetes

3. Diagnosis of Metabolic Syndrome
Fasting blood sugar
Blood pressure of
Metabolic of 100 mg/dL or
130/85 or higher
higher
syndrome occurs
when a person Increased waist Low HDL
has at least 3 of circumference- cholesterol-
Men: 40”+ Men: <40 mg/dL
the following Women: 35”+ Women: <50 mg/dL
symptoms:
Triglycerides of 150
mg/dL or higher

4. Important Risk Factors
• Apple-shaped midsection
▫ Extra weight around the middle of the body
• Insulin resistance
▫ Body is unable to utilize insulin effectively to
control blood sugar levels.

5. Other Risk Factors
• Age
▫ Increased incidence as age increases
• Race
▫ Greater risk in Hispanics and Asians
• History of Diabetes
▫ Family history of Type 2 Diabetes Mellitus
• History of Other Medical Conditions
▫ High Blood Pressure, Polycystic Ovarian
Syndrome, Cardiovascular Disease

6. Complications of Metabolic Syndrome
• Diabetes
▫ Insulin resistance can
lead to increased blood
sugar values resulting
in Type 2 Diabetes
• Cardiovascular Disease
▫ Plaque build up in
arteries and high blood
pressure can cause
heart attack or stroke

7. Improving Metabolic Syndrome
• Eat Healthy
▫ Low Cholesterol
▫ Low Sodium
▫ DASH Diet
• Increase Physical Activity
▫ Include 150-300 min/week
• Lose Weight
▫ Aim for 7% weight reduction
• Stop Smoking

8. Heart Healthy Nutrition
• Limit daily cholesterol intake to 200 mg
▫ Opt for egg whites instead of whole eggs
• Avoid foods high in saturated and trans fats
▫ Butter
▫ Whole Milk
▫ Fried Food
▫ Pastries, Cookies, Desserts
• Include healthier mono- and polyunsaturated fats
▫ Almonds, Walnuts
▫ Peanut Butter
▫ Sunflower Seeds
▫ Ground Flaxseed
• Choose fat free dairy products
▫ Skim Milk
▫ Fat Free or Lite Yogurt

9. Sodium Recommendations
• Estimated Intake: • Recommendation:
• For Men • 1,500-2,300 mg
▫ 4,200 mg
• 1 tsp of salt equals
• For Women approximately 2,300 mg of
▫ 3, 300 mg sodium

10. DASH Diet: Eating Well
• Fruits and Vegetables
▫ 8-10 servings per day
• Whole Grains
▫ 6-8 servings per day
• Fat Free Fat Dairy
▫ 2-3 servings per day
• Fish, Poultry, Lean Meats
▫ 6 servings or less per day
• Nuts, Seeds, Legumes
▫ 4-5 servings per week

11. DASH Serving Sizes
• Vegetables
▫ 1 cup leafy green veggies
▫ ½ cup raw or cooked veggies
• Fruits
▫ 1 tennis-ball sized apple, plum, orange, etc.
▫ ½ cup fresh or frozen fruit
• Whole Grains
▫ 1 slice whole wheat bread
▫ 1 oz. dry cereal
▫ ½ cup cooked pasta, rice, or cereal

12. DASH Serving Sizes
• Fat Free Dairy
▫ 1 cup skim milk
▫ 6 oz. of fat free or lite yogurt
• Lean Meats
▫ 1 oz. cooked meat, poultry, or fish
▫ 1 egg
• Nuts, Seeds, Legumes
▫ 2T peanut butter
▫ 1/3 cup or 1 oz. nuts
▫ 2T or ½ oz. seeds
▫ ½ cup cooked legumes

13. Physical Activity Goals
• GOAL: 30-60 min of moderate activity 5 days a week
• Averages to 150-300 min of weekly activity
• Vary your routine
▫ Moderate to Intense Walking, Jogging, or Running
▫ Aim for 10,000 steps a day!
▫ Swimming or Water Aerobics
▫ Yoga or Pilates
▫ Weight-Bearing Exercise
▫ Gym Equipment: Stationary Bike, Elliptical, Treadmill

14. Weight Loss Goals
• Combine healthier eating habits with increased
physical activity
• Decrease current daily calorie intake by 500
calories
• Aim for 1-2 lbs. weight loss each week
• Weight loss of 7% of total weight can
significantly decrease risk for diabetes

15. Other Goals
• Self Monitoring
▫ Keep written food and exercise logs to maintain goals
• Reduce Stress
▫ Take a 10 minutes each day for stress relieving techniques
including deep breathing, yoga, or meditation
• Get Plenty of Sleep
▫ Aids metabolism, reduces stress, and allows you to feel
refreshed and ready for the day
• Quit Smoking
▫ Helps decrease insulin resistance and risk for heart disease

16. References
• ADA Nutrition Care Manual
▫ http://nutritioncaremanual.org
• Mayo Clinic
▫ http://www.mayoclinic.com/health/metabolic%20syndrome/DS00522
• National Heart Lung and Blood Institute
▫ http://www.nhlbi.nih.gov/
• WebMD
▫ http://www.webmd.com/heart/metabolic-syndrome/default.htm