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2016-11-04 发布于河南
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Healthy Living.ppt

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Healthy Living

* * * * * * * * * * * * * * * * * Deuster/Kemmer/Tubbs/Zeno Deuster/Kemmer/Tubbs/Zeno Deuster/Kemmer/Tubbs/Zeno Sustaining Health for the Long Term Warrior Overview Principles of good eating Omega-3 Fatty Acids Bone Health Phytonutrients Dietary Fiber Pre- and Pro-Biotics Principles of Good Eating Variety Balance Moderation Planning in advance is important General rule 90% of foods should be healthy Limit junk foods to ≤ 10% of the diet Mediterranean Diet High in fresh fruits, vegetables, bread, grains, potatoes, beans, nuts and seeds Weekly intake of eggs: 0 to 4 Minimal intake of red meat Low to moderate intake of dairy products, fish, and poultry Frequent and regular use of olive oil Low to moderate intake of red wine High in omega-3 fatty acids Omega-3 Fatty Acids Polyunsaturated fatty acids (PUFA) Alpha (?)-linolenic acid (ALA) - plant-derived Eicosapentaenoic acid (EPA) - marine-derived Docosahexaenoic acid (DHA) - marine-derived ALA - required in diet, because cannot be synthesized DHA and EPA can be synthesized from ALA ALA Content of Plants Vegetable/Nuts/Seeds (3 oz) ALA(mg) Total Fat(g) Brazil Nuts 30 56.5 Flaxseeds 19,400 35.8 Soybeans, green, boiled 301 5.4 Spinach, raw 56 0.13 Sunflower seeds, dry roasted 59 42.3 Tofu 495 7.4 Walnuts, English 7,700 55.5 EPA and DHA Content of Fish Fish (3 oz) EPA DHA (mg) (mg) Bass, Striped 184 637 Catfish 42 109 Clams (9) 117 124 Flounder 207 219 Haddock 65 138 Halibut 77 318 Herring 825 1,003 Mackerel 555 1,016 Fish (3 oz) EPA DHA (mg) (mg) Oysters (~6) 228 248 Salmon (Atlantic) 587 1,238 Salmon (Coho) 347 740 Sardines 520 845 Swordfish 111 579 Trout, Rainbow 284 697 Tuna, Bluefin 309 910 Tuna, White 198 535 Omega-3 and Requirements Recommended intake for EPA and DHA ≥ 650 mg/day or 0.3% of total calories Recommended intake for ALA is 1.6 g/day Typical diets today are high in saturated and trans, and low in omega-3 fatty acids Ratio of omega-6 to omega