The document discusses nutrition specifically for women, emphasizing the importance of a balanced diet for preventing chronic diseases and promoting health throughout different life stages, including pregnancy and lactation. It presents guidelines on calorie needs, weight management, dietary recommendations, and highlights the top ten foods beneficial for women’s health. Additionally, it addresses the significance of understanding food labels and making informed dietary choices based on nutritional information.

1. Nutrition for Women Angel Alvarez, RD

2. “ Let food be thy medicine, thy medicine shall be thy food.” ~ Hippocrates

3. The American Institute of Cancer Research…. “ A Healthy Diet (low in fat and high in vegetables and fiber), together with maintenance of physical activity and body mass can reduce cancer incidence by 30-40%.”

4. Objectives Body Composition & Metabolism Facts Weight management Guide for women Food Guide Pyramid “ Eating for Two" Nutrition During Pregnancy and Lactation Osteoperosis Prevention through Nutrition Food & Health Survey The New American Plate Top 10 Foods for Women

5. Evolution of Women The evolutionary collision of our ancient genome with the nutritional qualities of recently introduced foods may underlie many of the chronic diseases of Western civilization.

6. Percent Body Fat Body Fat Standards for Women Recommended by Age Group Age 20 to 29 30 to 39 40 to 49 50 to 59 69+ Very low <16 <17 <18 <19 <20 Low 16-19 17-20 18-21 19-22 20-23 Optimal 20-28 21-29 22-30 23-31 24-32 Moderately high 29-31 30-32 31-33 32-33 33-35 High >31 >32 >33 >34 >35

7. “ Apple vs Pear” Origin Hot Countries Buttock (Black Africans) Hips (Mediterraneans) Navel (Certain Asians) Origin Cold Countries More Uniform Distribution of Fat Above the Waist Below the Waist

8. Body Mass Index (BMI)

9. What is a Calorie? It is the amount of heat necessary to raise the temperature of 1 kilogram (kg) of water 1 0 C. 1 Pound of Body Fat = ______________ Calories 3,500

10. Energy Balance

11. The following foods contain approximately 3500 calories

12. The following foods contain approximately 3500 calories 31 oz of cheddar cheese 34 C of corn flakes (without milk) 35 glasses (8 fluid ounces) of Kool-Aid® 37 tablespoons of peanut butter 39 containers of lite yogurt (6-oz containers) 43 apples (medium) 44 Oreo® cookies 45 fish sticks 50 C of carrots (boiled) 50 eggs 53 oz of pork chops (braised) 69 C of watermelon 71 oz of chicken breasts (skinless) 73 links of sausage 80 C of broccoli (boiled) 95 peaches (medium) 350 C of loose-leaf lettuce (shredded) 955 spears of asparagus 6 cheeseburgers (large), six burgers (fast-food style) 7 roast beef and cheese sandwiches (fast-food style) 8 slices of cheesecake (slice=1/12 of 9″ pie) 8 cups (C) of chicken salad (homemade) 8 sausage-and-egg muffin sandwiches (fast-food style) 9 slices of apple pie (homemade) (slice=1/8 of 9″ pie) 9 C of macaroni and cheese (from mix) 10 C of vanilla ice cream (rich) 10 chocolate milk shakes (10-ounce [oz] shake) 10 C of nonalcoholic eggnog 10 C of potato salad 12 Snickers® candy bars (2.16-oz size) 15 packets of M&M’s® (1.69-oz size) 16 C of long-grain rice 17 potatoes 18 cake doughnuts 18 strawberry Pop-Tarts® 18 C of enriched pasta 19 beef franks (2-oz franks) 19 slices of pepperoni pizza (1 slice=1/8 of 12″ pie) 21 oz of dry roasted almonds 22 servings of sour cream-and-onion potato chips (14 chips/serving) 22 C of whole milk 23 cans of cola or beer 25 C of chicken noodle soup

13. A person weighing 150 lb can burn 3500 calories in the following ways: 13 hours of walking at 3.5 miles per hour (mph) 12.2 hours of water aerobics 8 hours of vigorous weight training 7 hours of high-impact aerobics 6 hours of bicycling at a moderate pace 5 hours of jumping rope at a moderate pace 5 hours of running at 6 mph 5 hours of swimming freestyle at a fast pace

14. So How many Calories Do I need Per Day? Age and sex Not physically active* Physically active** Estimated total calorie need Estimated discretionary calorie allowance Estimated total calorie need Estimated discretionary calorie allowance Girls 14-18 years old 1800 calories 195 2000-2400 calories 265 to 360 Females 19-30 years old 2000 calories 265 2000-2400 calories 265 to 360 Males 19-30 years old 2400 calories 360 2600-3000 calories 410 to 510 Females 31-50 years old 1800 calories 195 2000-2200 calories 265 to 290 Males 31-50 years old 2200 calories 290 2400-3000 calories 360 to 510 Females 51+ years old 1600 calories 130 1800-2200 calories 195 to 290 Males 51+ years old 2000 calories 265 2200-2800 calories 290 to 425

15. Eating on the Run Weight Control Women-Specific Hindrances

16. Weight Control Women-Specific Hindrances Stress can cause overeating & exercise less

17. Weight Control Women-Specific Hindrances Eating Like a Man

18. Weight Control Women-Specific Hindrances Emotional Eating

19. Weight Control Women-Specific Hindrances Nighttime Eating

20. Harmful Hormones Weight Control: Beyond In and Out

21. What determines your Daily Caloric Expenditure ? Metabolism 60-70% Digestion <10 % Activity Level 20-30%

22. Resting Metabolic Rate? Your RMR accounts for 60-70% of the total calories that you burn by regulating your body temperature, keeping your heart pumping and organs working.

23. “ Dieting” For effective lifelong weight loss, we need to focus on changing behaviors and creating healthy habits instead of the short term weight loss diets that are not effective and can be very dangerous

24. Fad Diet’s: What to look for? Does it promise quick weight loss of 3 or more pounds weekly? Does it tell you to never eat certain foods? Does it suggest that you buy supplements to make up for what the diet is missing?

25. Food Guide Pyramid

26. REVISED AND IMPROVED Angel M. Alvarez, R.D. NEW DIET REVOLUTION Slow Gradual Weight loss Eat from all the Food Groups Permanent Behavior Change and Exercise Pyramid BESTSELLER

28. Food Groups A Guide to Good Choices MyPyramid.gov

41. Anything Missing?

43. Dietary Guidelines The Dietary Guidelines for Americans give science-based advice on food and physical activity choices for health. The 2005 edition of the Dietary Guidelines remain the current guidelines until the 2010 edition is released. Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; Includes lean meats, poultry, fish, beans, eggs, and nuts; and Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. What is a &quot;Healthy Diet&quot;?

44. Eating for Two? Good Nutrition During Pregnancy and Lactation “ What you eat can be one of the most important factors in determining your baby’s future health”

45. Nutrition and Pregnancy First Trimester Increased Calorie Needs: ____________________ Second and Third Trimester Increased Calorie Needs: ____________________ 0-100 kcal 300-450 kcal BONUS QUESTION Lactation: ____________________ 500 kcal

46. Pregnancy Weight Gain 60% to 70% of pregnant women gain too much or too little weight during pregnancy which can lead to potential risks. Pre-pregnancy Weight Recommended Pregnancy Weight Gain Normal weight (BMI 20-24.9) 25-35 lbs Underweight (BMI <20) 28-40 lbs Overweight (BMI > 25) 15-25 lbs

47. Recommended Iron Intake

48. What is a Healthy Diet? Food Group Foods Included in Group Counts as One Serving Recommended Servings/Day Key Nutrients Bread and Grains Whole grain or enriched breads and cereals Rice, pasta, and other grains 1-oz slice 1 oz 1/2 cup 9 or more servings daily - > 50% from whole grain sources Iron Folic Acid B-vitamins Fiber Carbohydrates Vegetables Dark green leafy vegetables Other raw or cooked veggies 1 cup 1/2 cup 4 or more servings daily Vitamin C Vitamin A Fiber Carbohydrates Fruit Fresh fruit Fruit juice (100%) Berries, melon Canned fruit Dried fruit 1 whole, small 3/4 cup 1 cup 1/2 cup 1/4 cup 3 or more servings daily - Fresh fruits are the best choice for fiber Vitamin C Vitamin A Fiber Carbohydrates Milk Milk and yogurt (non-fat/low-fat) Soy milk or yogurt Cheese 1 cup 1 cup 1-1/2 oz 4 or more servings daily Calcium Riboflavin Carbohydrates Protein Meat and Meat Alternatives Lean beef, pork, poultry, or seafood Beans or legumes Eggs Nuts and seeds Nut butter 2–3 oz 1/2 cup cooked 1 whole 1/3 cup 2 Tbsp 2 or more servings daily (1/2 cup beans, 1 egg, or 2 Tbsp peanut butter = 1 oz meat) Iron Protein Vitamin B6 Vitamin B12 Fat Other Foods Butter, margarine, oils, jams, desserts, dressings, cookies, soft drinks, candy, chips, snack foods Serving sizes vary; eat only in moderation No amounts recommended This group is a significant source of sugar, fat and sodium.

50. Nutrition & Bone Health

51. Recommended Calcium Intake

52. Food and Health Survey

53. Food and Health Survey Findings Overall, Americans’ perception of their health improved, 39% indicated excellent or very good 75% are concerned with their weight and 44% do not balance diet and physical activity to manage weight IFIC Foundation 2007 Survey Findings

54. Food and Health Survey Findings Cont’d 72% are concerned with the amount and types of fat consumed Although taste and price have the greatest impact on decisions to buy food, importance of healthfulness of food is growing

55. Sources of Information Guiding Consumers’ Food & Health Practice

56. Very Few Americans Have Knowledge of The Amount of Calories They Should Get Per Day

57. Consumers Reported Use of Information on the Nutrition Facts Panel

58. Three Primary Challenges Limiting Consumers’ Ability to use the Food label to make healthful, balanced choices Consumers find the serving size information misleading Consumers do not consider their consumption of foods and beverages in the context of their daily intake Consumers do not realize information to help them interpret daily context exists on the current Food Label

59. Desired Food Label Improvements Based on the challenges limiting consumers ability to use the food label, three desired improvements were identified Clarify Serving Size Illustrate that serving size is not arbitrary and increase consumers ability to comprehend how serving size relates to the entire food label Call attention to daily intake Encourage consumers to think about all the foods and nutrients that make up a balanced diet Simplify % Daily Value Improve % DV use and comprehension Food Label Consumer Research Phase I-III (2006-2008)

60. Nutrition Information on Food Packages Fact-Based “ Better-for-You” Based

61. Familiarity with the Dietary Guidelines for Americans

62. Use of My Pyramid

63. Taste Number One Factor Influencing Purchases; Price Increases to an All-Time High

65. Reading Food Labels HOW MANY CALORIES ?

67. I Gain Weight Easily Because I have a Slow Metabolism Studies show that the difference in metabolism between two people of the same age, gender, height, and body composition is probably less than 3%. If two 35-year-old women who are both 5′7″ and have the same percentage of body fat would both have their metabolism tested, and woman A burned 1600 calories/day, woman B would most likely burn somewhere between 1552-1648 calories/day. Keep in mind that overweight people usually have faster metabolisms than thinner people. This is because the more you weigh, the more your body has to work.

68. Eating after 8 p.m. causes weight gain. What you eat — not when you eat — makes the difference. Calories have the same effect on the body no matter what time of day they are consumed. Evidence does suggest that eating regular meals, especially breakfast, helps promote weight loss by reducing fat intake and minimizing impulsive snacking throughout the rest of the day. Planned, healthy snacks prevent between-meal cravings.

69. Eating More Frequently will keep my metabolism running faster and cause me to lose more weight Frequency of meals is not correlated to overall metabolic rate. However, this sort of meal plan can keep glucose and insuline levels steady, which may result in less hunger and lead to weight loss.

71. NEW DIET REVOLUTION REVISED AND IMPROVED BESTSELLER Quick Weight Loss No Hard Work Expert Advise american Angel M. Alvarez, R.D. plate

72. The New American Plate

73. New American Plate A new approach to healthy eating Emphasizes foods that reduce risk of disease Shows how to enjoy all foods in sensible portions Promotes healthy weight with more food and less calories

75. Moving Towards A Plant Based Diet Start the morning off with some fresh fruit and high fiber cereal Add veggies into sandwiches, pastas and salads Make dinner look like the New American Plate Snack on fruits and veggies mixed with a protein or a carbohydrate for a low fat healthy treat

76. Sandwich with 4oz of meat Chips Cookies Sandwich with 2oz of meat & sliced tomato, cucumber, fresh spinach A piece of fruit 1 cookie Old vS NEW

77. Veal Parmigianino Pasta Salad Bowl minestrone soup ½ portion pasta with marinara sauce and fresh vegetables Spinach salad with veggies and light dressing Old vS NEW

78. COLOR YOUR PLATE

79. Flavonoids Lycopene Phenolic acids Apples Tomatoes Strawberries Cranberries Cherries Watermelon Raspberries Red Peppers RED

80. Beta-carotene Alpha-carotene Sweet Potatoes Carrots Pumpkin Oranges Yellow peppers Squash Cantaloupe ORANGE YELLOW

81. Chlorophyll Sulforaphane Lutein Arugula Broccoli Green beans Endive Spinach Zucchini Kiwifruit Okra Kale GREEN

82. Anthocyanins Flavonoids Blueberries Grapes Plums Eggplants Raisins Blackberries Black Currants Red Wine BLUE PURPLE

83. Allicin Phenolic Acids Garlic Onions Mushrooms Ginger Turnips White potatoes Cauliflower WHITE

84. Functional Foods The American Dietetic Association (ADA) defines functional foods as “foods and beverages that have special health benefits beyond, and in addition to, basic nutrition.”

85. TOP 1 0 Foods FOR Women

86. TOP 1 0 10. Soy protein is found in products like tofu and soymilk to soy nut butter and cereal. Soy protein is heart healthy (helps lower &quot;bad&quot; cholesterol levels) and is rich in phytonutrients. Aim for up to 25 grams of soy protein per day. 9. Whole grains are high in fiber and therefore help stave off digestive problems that are so common in women. Try to incorporate more whole grains like brown rice, bran flakes, whole-grain breads, barley and quinoa into your diet. 8. Foods rich in Folate like asparagus, oranges, fortified cereals and beans. Folate is important during pregnancy for ensuring proper neural tube development of the fetus and has been shown to be important for heart health. Make sure to get the RDA of 400 micrograms (mcg) per day.

87. TOP 1 0 7. Cranberries and cranberry juice . The proanthocyanidins found in cranberries help prevent bacteria from sticking to the walls of the bladder, thus warding off urinary tract infections (UTIs). New research also suggests that cranberries may promote cardiovascular health . 6. Water . Though it's not a food, water is important for all metabolic processes in the body. It also helps with digestion, weight loss and improves the appearance of the skin. Drinking eight to 10, eight-ounce glasses of water each day is key, but eating foods with a high water content (like fruits and certain vegetables) will also contribute to your water intake. 5. Nuts are full of monounsaturated fats, which can help lower cholesterol levels, and polyunsaturated fats, which can help prevent heart disease. Plus, nuts are a good source of protein, calcium, phosphorus, zinc, copper, selenium, folate, vitamin E and vitamin A. Nuts pack a lot of calories into their tiny packages, so try to limit your serving to an ounce a day. That's 28 peanuts, 14 walnut halves and only 7 Brazil nuts.

88. TOP 1 0 4. Green leafy vegetables . This category of vegetable includes everything from kale to bok choy to darker lettuces. These vegetables provide important nutrients as well as fiber (aim for 20 to 35 grams each day) to the diet. Try to get at least three servings of vegetables each day. 3. Fruits rich in vitamin C . These include citrus fruits, strawberries, green and red peppers, collard and mustard greens, broccoli, spinach, tomatoes, potatoes, kiwi, guava and parsley. In addition to contributing to overall health, fruits rich in vitamin C, an antioxidant, have recently been linked to a decreased risk of coronary heart disease. Fit two to three servings (or more) of fruit into your daily diet. The RDA for vitamin C for women is 75 milligrams a day.

89. TOP 1 0 2. Iron-rich foods . Due to their monthly cycles, premenopausal women need more iron. Good sources of iron are garbanzo beans, lean beef, Swiss chard, tofu and dried apricots. Women need 12 to 15 milligrams of iron each day, compared to just 10 to 12 milligrams for men.

90. TOP 1 0 1. Calcium-rich foods . Calcium helps keep bones strong and along with regular weight-bearing exercise, helps to stave off osteoporosis. Good choices are low-fat dairy products, dark green leafy vegetables (kale, broccoli, collard greens), calcium-fortified soy products and tofu, calcium-fortified juices and calcium-fortified grains.

91. THANK YOU!