1. Welcome!
Please complete the
worksheet before we get
started!

2. Vitamins, Minerals, and You
Saturday, April 2, 2016

3. Welcome
Students at the University of Arizona (Class of 2016)
From the College of Agriculture and Life Sciences
Studying Nutritional Sciences
Currently taking a course in Community Nutrition

4. Micronutrients

5. Micronutrients
● Vitamins (Vitamins A, D, E, K, B, C)
● Minerals (calcium, iron, potassium, magnesium)

6. ● Calcium
● Vitamin D
● Iron
● Vitamin B12

7. Why are Micronutrients Important to You?
Normal GI tract Roux-en-Y Sleeve

8. Calcium and Vitamin D

9. Why are They Important?
Calcium
-Bone Health
-Muscle Function
-Nerve Transmission
Vitamin D
-Calcium Absorption
-Bone Health
-Immune Function
-Reduced Inflammation

10. What If You Don’t Get Enough?
Calcium
Osteoporosis
Vitamin D
Osteomalacia
Osteoporosis

11. How Much Do YOU Need?
Calcium
Men/Premenopausal Women: 1200 mg/day
Postmenopausal Women: 1500 mg/day
Vitamin D
3,000 IU/day
Calcium→ 200-300 mg
more!
Vitamin D→ 3-4 times
more!

12. And the Question of the Day is...
What is osteoporosis?
A. Falling
B. Thinning of bones
C. Type of vitamin
D. Type of fish

13. And the Question of the Day is...
What is osteoporosis?
A. Falling
B. Thinning of bones
C. Type of vitamin
D. Type of fish

14. What Foods?
Calcium Both Vitamin D
-Yogurt -Fortified OJ
-Salmon
-Sardines -Fortified Yogurt
-Tuna
-Cheddar Cheese -Milk
-Fortified OJ
-Milk -Fortified Almond Milk
-Milk
-Fortified Almond Milk
-Fortified Almond Milk

15. And the Question of the Day is...
Identify 2 good sources of calcium:
A. Butter, banana
B. Cream cheese, broccoli
C. Yogurt, fortified OJ
D. Walnuts, dark chocolate

16. And the Question of the Day is...
Identify 2 good sources of calcium:
A. Butter, banana
B. Cream cheese, broccoli
C. Yogurt, fortified OJ
D. Walnuts, dark chocolate

17. And the Question of the Day is...
Identify 2 good sources of vitamin D:
A. Salmon, fortified almond milk
B. Green beans, chicken
C. Rice, chocolate
D. Oranges, asparagus

18. And the Question of the Day is...
Identify 2 good sources of vitamin D:
A. Salmon, fortified almond milk
B. Green beans, chicken
C. Rice, chocolate
D. Oranges, asparagus

19. All in a Day’s Diet--Calcium
What Do 1200 mg of Calcium Look Like?
8 oz. Yogurt 415 mg
1.5 oz. Cheddar Cheese 307 mg
8 fl. oz. Soymilk 299 mg
6 fl. oz. Fortified OJ + 261 mg
-------------
1282 mg

20. All in a Day’s Diet--Vitamin D
What Do 3,000 IU of Vitamin D Look Like?
6 oz. Swordfish 1132 IU
6 oz. Salmon 894 IU
8 Sardines 184 IU
12 oz. Fortified Yogurt 160 IU
6 oz. Tuna Fish 154 IU
8 fl. oz. Fortified OJ 137 IU
8 fl. oz. Milk 124 IU

21. In Summary...
Calcium and Vitamin D = Necessary for Health
-Especially bone health!
Food + Supplementation
-Calcium from food
-Vitamin D from supplements

22. Iron

23. Why is iron important?
Carries oxygen in our red blood cells
Oxygen is necessary for our cells to produce energy
= Iron Molecule

24. Why is iron important?
Carries oxygen in our red blood cells
Oxygen is necessary for our cells to produce energy
=
Iron Molecule = Oxygen
Cells

25. Iron and Weight Loss Surgery
Iron is absorbed in first part of small
intestine
Higher risk of iron malabsorption after
Roux-en-Y gastric bypass
Roux-en-Y Sleeve

26. What If You Don’t Get Enough?
- Iron-deficiency anemia
- Iron-deficiency anemia can be asymptomatic
Mild Symptoms Severe Symptoms
Fatigue
Weakness
Headaches
Feeling “grumpy”
Pale skin
Brittle nails
Shortness of breath
Feeling lightheaded when standing up

27. How Much Iron Do You Need?
General Guidelines for Adults:
Men*:
- Ages 19+ = 8 mg/day
Women*:
- Premenopausal (Ages 18+) = 18 mg/day
→ May be advised to consume up to 60 mg/day
after weight loss surgery
- Postmenopausal = 8 mg/day
*Specific needs
following weight loss
surgery are very
individualized.
*Be sure to visit your
physician annually to test
for iron deficiency (blood
test) or if you experience
any symptoms of
anemia.

28. Identify two iron-rich sources:
A) Bell Peppers and Potatoes
B) Oranges and Ice Cream
C) Celery and Milk
D) Chicken and Cereal

29. D) Chicken and Cereal
A)Bell Peppers and Potatoes
B)Oranges and Ice Cream
C)Celery and Milk

30. Iron-rich food sources
Heme Iron
Beef
Chicken
Pork
Salmon
Liver
Non-Heme Iron
Fortified breakfast cereals
Pumpkin seeds
Whole grains
Dark green vegetables
Dried beans (i.e. kidney, black,

31. How can I get enough each day?
Men (ages 19+) and Postmenopausal Women
8 milligrams:
1 slice whole wheat toast = 1 mg
1 cup raw or ½ cup cooked spinach = 3 mg
3 ounces beef = 2 mg
1 ounce dark chocolate = 2 mg
Premenopausal Women (Ages 18+)
18 milligrams:
1 serving of iron-fortified cereal = 18 mg
OR
3 oz cooked turkey = 4 mg
½ cup lentils = 3 mg
1 cup raw or ½ cup cooked spinach = 3 mg
3 ounces chicken = 2 mg

32. Which method is used to diagnose iron-
deficiency anemia?
A) X-ray
B) Blood test
C) MRI
D) Throat swab

33. B) Blood test
A) X-ray
B) Blood test
C) MRI
D) Throat swab

34. What are symptoms of iron deficiency
anemia?
A) Fatigue and headaches
B) Coughing and congestion
C) Tingling sensation in hands and feet
D) Abdominal pain and cramping

35. A)Fatigue and headaches
A) Fatigue and headaches
B) Coughing and congestion
C) Tingling sensation in hands and feet
D) Abdominal pain and cramping

36. Iron Summary
Iron delivers oxygen to our cells
Roux-en-Y gastric bypass procedure → higher risk for anemia
Inadequate iron intake → Iron-deficiency anemia
Get blood work done annually
Iron needs can be met through diet AND supplements
Iron-rich foods: meat, fish, dark leafy greens, fortified breakfast cereals,

37. Vitamin B12

38. What is Vitamin B12?
Vitamin B12 is a member of the vitamin B complex.
It contains cobalt, and is often known as cobalamin.
Cobalamin is found primarily in meats, eggs and dairy products.

39. Why is Vitamin B12 important for you?
Keeps the body’s nerve and blood cells healthy.
It also helps make your genetic information (your DNA).
Lowers level of homocysteine in the blood.
High levels = easier for blood cells to form clots

40. How much Vitamin B12 do I need?
Recommended Dietary Allowances
(RDAs) for Vitamin B12
Adults 2.4 mcg
Adults post-
weight loss
surgery
350-500 mcg

41. What happens if I don’t get enough B12?
Similar to iron, you can become anemic
Common symptoms: dizziness, paleness of skin, lack of feeling in hands and
feet to poor muscle coordination and memory
With prolonged deficiency, nerve damage is irreversible.
Nexium (for GERD) or Metformin (for Type II DM) increases risk of deficiency
Overall, becoming deficient takes time (~3-5 years).

42. Question 1:
Why is Vitamin B12 important for you?
A.It keeps our body’s nerve and blood cells healthy.
B.It helps makes your genetic information (DNA).
C.It decreases your risk of a blood clot or stroke.
D.All of the above.

43. Question 1:
Why is Vitamin B12 important for you?
A.It keeps our body’s nerve and blood cells healthy.
B.It helps makes your genetic information (DNA).
C.It decreases your risk of a blood clot or stroke.
D.All of the above.

44. Question 2:
True or False: Post-weight loss surgery patients need 2.4
mcg/d of Vitamin B12?
A.True
B.False

45. Question 2:
True or False: Post-weight loss surgery patients need 2.4
mcg/d of Vitamin B12?
A.True
B.False
You need 350-500 mcg/d of Vitamin B12!

46. Question 3:
True or False: Developing a Vitamin B12 deficiency usually
takes 3 to 5 years?
A.True
B.False

47. Question 3:
True or False: Developing a Vitamin B12 deficiency usually
takes 3 to 5 years?
A.True
B.False

48. Food Serving Size Micrograms per Serving
Mollusks, cooked clam 3 oz 84.1
Liver 3 oz 47.9
Fortified breakfast cereals ¾ cup 6.0
Rainbow trout 3 oz 5.4
Salmon 3 oz 4.9
Plain yogurt (skim) 1 cup 1.4
Tuna (canned) 3 oz 1.0
Milk 1 cup 0.9
Egg 1 0.6
Chicken breast 3 oz 0.3

49. Question 4:
Which food has the highest amount of Vitamin B12?
A.Chicken and Mashed Potatoes
B.Eggs and Cheese
C.Clams and Liver
D.Milk and Yogurt

50. Question 4:
Which food has the highest amount of Vitamin B12?
A.Chicken and Mashed Potatoes
B.Eggs and Cheese
C.Clams and Liver
D.Milk and Yogurt

51. Mindful Eating & Behavior Change

52. What is mindful
eating?
Eating with the intention of
caring for yourself
Eating with the attention
necessary for noticing
and enjoying your food
and its effects on your
body

53. Mindful Eating - How Am I Hungry?
Why
When
What
How
How much
Where

54. Mindful Eating Cycle
Why do I eat?
Why do I eat when I’m not hungry?
When do I feel like eating?
When do I think about eating?

55. Mindful Eating
Cycle
What do I eat?
What type of food do I eat?
What health issue should I
think about?
How do I eat?

56. Mindful Eating Cycle
How much do I eat?
How do I feel when I’m done eating?
Where does the energy I consumed go?

57. Mindful eating includes the entire
process of eating
Mindful eating is much more than “eating
slowly, without distraction.”
Awareness of our actions
Awareness of our thoughts
Awareness of our feelings
Awareness of our motivations
How they influence the way we choose to
eat

58. Practicing Mindful Eating
Let’s practice mindful
eating together now
If you have not yet
progressed to the regular
diet stage, then you should
not participate

59. Mindful Eating Practice
1. Wash your hands.
2. Pick up the Cutie and smell it.
3. Peel the Cutie slowly, taking time to enjoy
the smell, texture, and color.
4. Separate one piece of it, place it in your
mouth, close your eyes, and bite down.
Pay attention to how the juice bursts into
your mouth and fills it with orange flavor.
5. Chew slowly and experience the texture.
Do you usually eat Cuties in this way?
What would happen if you ate food this way
more often?
I encourage you to think about mindful eating
and practice it to help you lose weight.

60. In Summary...
● Increased Micronutrient Needs: Calcium, Vitamin D, Iron, Vitamin B12
● Deficiencies = Osteoporosis and Anemia
● Micronutrients in Food and Supplements
● Mindful Eating = Helps to Ensure Adequate Micronutrient Intake

61. Questions?

62. References:
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