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 ● “Something that completes or makes an
addition” - Webster Dictionary definition of
Supplements? 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 ● Supplements are classified as a food and
therefore do not undergo the same
Awareness 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?
 ● Drugs regulated by the FDA go through
Role of the FDA 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 ● The FDA and other independent researchers
have found issues with some dietary
Independent supplements

Research
● 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 ● There are so many different supplements on the
market

Supplements ● 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 ● Provide key vitamin and minerals for healthy
aging which include:
Foods? ○
○
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.
 ● Contains omega-3 fatty acids and Vitamins
Fish Oils 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.
 ● A plant, related to ginger.
● Thought to have many benefits and is used
Turmeric 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 ● Calcium and Vitamin D taken for bone health
BUT other nutrients are needed as well
Multivitamin ● 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 Foods Containing These Nutrients
● Calcium: Dairy Products, Kale, Bok Choy,,
Multivitamin Broccoli
● Vitamin A: Liver, Fish Oils, Dairy Products,
Continued 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
 ● These vitamins help the body produce energy from

B Vitamins 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
 Thiamine: metabolism, cell growth/function
B Vitamins ○ Pork, trout, black beans, yogurt, barley, acorn
squash
Continued 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
 What have we discussed so far?

Recap ● 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!
Resources
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