Gettoknowyourfoods

Anexplana4onofwhatisessen4altoyourdietandwhatisnot

WhyI’mheretonight

•  We’veforgo=enthebasics

•  Nooneunderstandsthelingo–  Itshardtofollowatheadviseofexperts,whenyoudon’tknowwhattheyaretalkingabout

•  Obesityisaseriousproblem

Theskinnyonobesity

•  MorethanonethirdofU.S.adults—morethan72millionpeople—and16%ofU.S.childrenareobese.

•  Since1980,obesityratesforadultshavedoubledandratesforchildrenhavetripled.

•  Obesityratesamongallgroupsinsocietyirrespec4veofage,sex,race,ethnicity,socioeconomicstatus,educa4onlevel,orgeographicregion—haveincreasedmarkedly.

Theskinnyonobesity

•  Between2008and2009obesityratesrosein23states

•  Mississippihasthehighestrateat32.5%

Obesityiscostly

•  In2000,obesity‐relatedhealthcarecoststotaledanes4mated$117billion.

•  Between1987and2001,diseasesassociatedwithobesityaccountfor27%oftheincreasesinmedical

•  Currentlyspend$1ofevery$5healthcaredollarssuppor4ngthosesufferingfromDiabetes

•  Medicalexpendituresforobeseworkers,dependingonseverityofobesityandsex,arebetween29%–117%greaterthanexpendituresforworkerswithnormalweight.

•  From1979–1981to1997–1999,annualhospitalcostsrelatedtoobesityamongchildrenandadolescentsincreased,risingfrom$35millionto$127million.

What’swrongwiththetypicalAmericandiet?

•  Thisiswhattheexpertshavetosay:–  "Toomanycalories,"saysMarionNestle,PhD,MPH,ProfessorofNutri4onandFoodStudiesatNewYorkUniversity.

–  "Toomanycalories,"assertsMelaniePolk,registereddie44anandformerdirectorofnutri4oneduca4onfortheAmericanIns4tuteofCancerResearch.

–  BarbaraGollman,aregistereddie44anwhousedtobethespokespersonfortheAmericanDiete4cAssocia4on,weighsinwithherowntheory:"Toomanycalories.”

Howdidthishappen??

•  TheproblemisnotthatAmericansareea4ngtoomuch,itsthatweareea4ngthingsthataren’tactuallyfood.

•  Weknownothingaboutwhatweputinourbodies!

Thisishow!

–  Twenty‐fiveyearsago,theaverageAmericanconsumedabout1,850calorieseachday.Sincethen,ourdailydiethasgrownby304calories

– That'stheore4callyenoughtoaddanextra31poundstoeachpersoneveryyear.

Whatweshouldbeea4ng

•  Grains–  Men4oz/day–  Women3oz/day

•  Vegetables–  Men3cups/day–  Women2.5cups/day

•  Fruit–  Men19andon,2cups/day–  Womenupto302cups/day,

ajerthat1.5cups/day•  Meat

–  Men6.5oz/day–  Women5.5oz/day

•  Milk–  Menandwomen3cups/day

•  Oils–  Men6‐7tsp/day–  Women5‐6tsp/day

•  Discre4onaryCalorie–  From100‐300/day

Grains3‐4oz/day

•  Dividedinto– WholeGrains

•  Wholewheatflour•  Bulgur•  Oatmeal•  Wholecornmeal•  Brownrice

–  RefinedGrains•  WhiteFlour•  DegermedCornmeal•  WhiteBread•  Whiterice

•  Oneoz=–  1sliceofbread–  1cupofcereal–  ½cupcookedrice–  ½cupcookedpasta

Vegetables2.5‐3cups/day

– Anyvegetableor100%veggiejuicecounts– Canberaw,cooked,canned,frozen,dried/dehydrated

– Organizedinto5subgroups•  DarkGreens•  OrangeVegetables•  StarchyVegetables•  DryBeans/Peas•  Others

Veggies•  Darkgreenvegetables

–  Bokchoy–  Broccoli–  Collardgreens–  Darkgreenleafyle=uce–  Kale– Mesclun–  Romainele=uce–  Spinach–  Turnupgreens– Watercress– Mustardgreens

•  Orangevegetables–  acornsquash–  Carrots–  Pumpkin–  Hubbardsquash–  Sweetpotatoes–  pumpkin

–  bu=ernutsquash

Veggies•  StarchyVegetables

–  Corn–  Greenpeas–  Limabeans–  Potatoes

•  OtherVeggies–  Ar4chokes–  Asparagus–  Beets– Mushrooms

–  Okra–  Andlotsmore!

•  Drybeansandpeas–  Blackbeans–  Blackeyedpeas–  Garbanzobeans–  Kidneybeans–  Len4ls–  Limabeans–  Navybeans–  Pinto–  Soy–  Tofu– Whitebeans

Fruits1.5‐2cups/day

•  Apples•  Avocado•  Bananas•  Berries•  Grapes•  Lemons•  Limes

•  Mangoes

•  Melons

•  Oranges•  Peaches•  Pineapples•  Prunes•  Plums•  Raisins•  100%FruitJuice

Keepinmind

•  Acupcomesmanydifferentways•  1cup=– 1largebanana– 2smallplums– 32grapes– ½cupdriedfruit

MeatandBeans5.5‐6.5oz/day

•  Includesmeat,poultry,fish,drybeans,eggs,andnuts

•  1oz=– ¼cupcookeddrybeans– 1egg– 1tbsppeanutbu=er– ½oznutsorseeds

Milk3cups/day

•  Allfluidmilkandfoodsmadefrommilkthatretaintheircalcium– Milk–  Yogurt–  Cheese

•  Creamcheese,cream,andbu=erareNOTincluded

•  1cup=–  1cupmilk–  1cupyogurt–  1.5ozofnaturalcheese–  2ozofprocessedcheese

OilsandFats5‐7tsp/day

•  Oilscontainmoremono/polyfats

•  Canola•  Corn•  Co=onseed•  Olive•  Safflower•  Soybean•  Sunflower

•  Solidfatscontainmoresaturated/transfats–  RaiseLDLandincreasetheriskforheartdisease

•  Bu=er•  Beeftallow•  Lard•  Margarine•  Shortening

HowdoImeasureoils?

•  1tbspvegoil=3tsp•  1tbspmargarine=2.5tsp•  1tbspmayo=2.5tsp•  1tbspmiraclewhip=1tsp•  2tbspItaliandressing=2.5tsp•  Avocado,½medium=3tsp•  PeanutBu=er,2tbsp=4tsp•  MixedNuts,1oz=3tsp

Discre4onaryCalories

•  Men

– 19‐30,360calories– 31‐50,290calories– 51+,265calories

•  Women

– 19‐30,265calories– 31‐50,195calories– 51+,130calories

Ifyoufollowyourdailyfoodpyramidyoushouldgetinallthenutrients

youneedinaday.

Nutrients•  Youneedover50nutrientsforgoodhealth.•  Somesupplyenergy,maintainbodyprocesses,build4ssues•  Therearesixgroupsofnutrients.

–  Carbs(upto250g/day,20‐50ifyouaretryingtoloseweight)

–  LipidsAKAFats(65g/day)–  Proteins(50g/day)–  Vitamins– Minerals– Water(1/2bodyweightinounces)

•  Ahealthydiethasallsix.

Carbohydrates250g/day

•  Thebody’schiefsourceofenergy.•  Threetypesofcarbs– Sugars(simplecarbs)

– Starches(complexcarbs)– Fiber

•  Mostcomefromplants.

Func4onsofCarbs

•  Provideenergy.•  Helpwithdiges4onoffats.•  Fiberbindscholesterolandtakesitoutofthebody.

•  Fiberdilutescarcinogens(cancercausingagents).

•  Allowsproteintofunc4onforgrowthandmaintenanceinsteadofenergy.

SourcesofCarbs

•  SimpleCarbs(Sugars)–  Sugar–  Sojdrinks–  Syrups–  Candy

•  Fiber– Wholegrains–  Fruit–  Veggies

•  ComplexCarbs(Starches)–  Bread–  Cereal–  Pasta–  Rice–  Corn–  Potatoes–  Beans/peas

CuxngCarbs=CuxngSugars•  Shouldeatnomorethan40gofsugareachday

•  TheaverageAmericaneats82gofsimplesugaraday

•  Streetnames– Modifiedfoodstarch,maltodextrin,canesugar,crystallizedcanejuice,evaporatedcanejuice,honey,tapiocasyrup,brownsugar,brownricesyrup,barley,oranythingwith“ose”attheend

HighCarb/SugarFoods(atleast38g/serving)

•  ChocolateFlavoredDrinkMixes•  CandyBars•  SugaryCereals:FruitLoops,ReesesPuffs,FrostedFlakes

•  Cookies:Oreos,FigNewtons•  Marshmallows•  Fros4ng•  DriedFruits

HighCarb/SugarFoods

•  Cereal– S4cktohighfibertosugarra4os,ShreddedWheat– Even“healthy”cereallikeRaisinBranhaveasmuchsugarasthesamesizedbowlofFruitLoops

•  Granola– TryKashiU7WholeGrainFlakesandGranola

•  WheatBread– Manufacturersaddsugartomasktheflavordifferences

HighCarb/SugarFoods•  Crackers•  Nutri4onBars•  Yogurt•  HealthyDrinks•  TomatoSauces– Premadesaucescontain2.5xthesugarofhomemadesauce.

Fats(65g/day)Proteins(50g/day)

Func4onsofFat

•  Sourceofenergyandenergystorage•  Carryflavorandmakeyoufeelmorefull•  Makefoodstender•  Neededtomakehormones•  Cushionstheorgansandaddsinsula4on•  Thebodyisabletoproducesomeofthefa=yacidsyouneed,theonesitcannotmakearecalledEssen4alFa=yAcidsandtheyhavetobeeaten

SourcesofFat

•  MeatsandDairy– ContainLOTSofsaturatedfatswhichareNOTgoodforyouandRAISEbloodcholesterollevels

•  Fish,nuts,veggieoils,olives,avocados– ContainLOTSofUnsaturatedfatswhichAREgoodforyouandDON’Traisebloodcholesterol

Whattowatchoutfor

•  Saturatedfat:ExpertswiththeNa4onalCholesterolEduca4onProgramrecommendthatlessthan7%oftotalcaloriescomefromsaturatedfat.That's16gramsperdayforapersonea4ng2,000calories.

•  Transfat:Expertsadviseconsumingasfewaspossible.TheAmericanHeartAssocia4onadvisesAmericanstolimittransfatstolessthan1%oftotaldailycalories.Ifyouneed2,000caloriesaday,thiscomputestolessthan2dailygramsoftransfats.

HighFatFoods

•  Bu=er•  IceCream•  RedMeats(beefandlamb)

•  PotatoChips–  Pringles=20gfat,6sat,300cals

•  Cakes•  Cookies

•  Muffins•  SnackCakesandPies

–  DingDongs=19gfat,13gsat,360cals

•  Crackers•  FrozenDesserts•  FrozenBreakfasts

–  JimmyDeanBreakfastSandwich=30gfat,11gsat,3gtrans,430cals

Func4onsofProteins

•  Growth,maintenanceandrepairof4ssues•  Forma4onofenzymes,hormones,andan4bodies•  Provideenergy•  Regulatefluidbalanceincells•  Needschangeover4mebasedon

–  Age:childrenneedmorebecausetheyaregrowingsofast–  BodySize:larger/heavierpeopleneedmorethansmaller/lighter

–  Qualityoftheproteins–  PhysicalState:injuredorsickneedmoreforrepairandAbforma4on

SourcesofProtein

•  AnimalFoods– Meat–  Poultry–  Fish– Milk

–  Cheese–  Eggs

•  Plants–  DriedBeans–  Nuts–  Peas

Vitamins•  Needtheminsmallamounts.•  Yourbodycan’tproducemostofthem.•  Thebestwaytogetthemisthroughanutri4ousdiet.•  Therearetwokinds.

–  Fatsoluble:VitaminsA,D,E,andK.•  Dissolveinfats.•  Carriedbyfatsinfoods.•  Canbestoredinthefa=y4ssuesofthebody.

– Watersoluble:VitaminCandtheB‐complexvitamins.•  Dissolveinwater.•  Bodydoesnotstorethem.•  Excessarecarriedoutthroughurine.

FatSolubleVitamins

•  VitaminA5000iu/day•  Helpskeepskinclearand

smooth.•  Keepsmucusmembranes

healthy.•  Preventsnightblindness.•  Promotesgrowth.•  Sources

–  Infoodslikelivereggyolk,wholemilk,bu=er,andfishoils.

–  Intheformofbeta‐caroteneinplantfoods.

–  Thedeeperthecoloroftheplant,themorebeta‐carotenethereis.

•  VitaminD400iu/day•  Helpsthebodyusecalcium

andphosphorous.•  Thebodycanmakeitwith

exposuretosunlight.•  Sources.

–  Eggs–  Liver–  Fa=yfish

•  Addedtomilk,cereals,andmargarine.

FatSolubleVitamins

•  VitaminE 30iu/day•  Actsasanan4oxidant.•  Protectscellmembranes,•  Thispreventsheartdisease

andcancer.•  Sources

–  Fatsandoils– Wholegrains–  Liver–  Eggs– Wholemilk–  Leafygreenveggies

•  VitaminK80ug/day•  Helpsbloodclot.•  Helpsthelivermake

prothrombin,aproteinbloodneedstoclot.

•  Sources–  Bacteriainthehumanintes4naltractmakesit.

–  Leafygreenveggies–  Cauliflower–  Organmeats–  Eggyolk

WaterSolubleVitamins

•  VitaminC/AscorbicAcid•  60mg/day•  Promoteshealthygumsand

4ssues.•  Helpswoundshealandbroken

bonesmend.•  Helpsfightinfec4on.•  Helpsmaintaincollagen.•  Sources

–  Citrusfruits–  Strawberries–  Cantaloupe–  Leafygreens–  Greenpeppers–  Broccoli–  Cabbage

•  VitaminB–  Gobymanynames

•  B1=Thiamin•  B2=Riboflavin•  B3=Niacin•  B5=PantothenicAcid•  B6=Pyridoxine•  B7=Bio4n•  B9=FolicAcid•  B12=Cyanocobalamin

BVitamins

•  Thiamin1.5mg/day•  Helpspromotenormal

appe4teanddiges4on.•  Formscoenzymesneededfor

breakdownofcarbs.•  Helpsthenervoussystemstay

healthyandpreventirritability.•  Helpsthebodyreleaseenergy

fromfood.•  Sources

–  Almostallfoodsexceptlipidsandrefinedsugars.

–  Nofoodisreallyhighinit.

•  Riboflavin1.7mg/day•  Helpscellsuseoxygen.•  Helpskeepskin,tongue,

andlipsnormal.•  Formscoenzymesthat

breakdowncarbs.•  Sources

–  Organmeats– Milk–  Eggs–  Oysters–  Leafygreens– Wholegrains

BVitamins

•  Niacin20mg/day•  Keepsnervoussystemhealthy.•  Keepsskin,mouth,tongue,

anddiges4onhealthy.•  Helpscellsuseothernutrients.•  Formstwocoenzymesthataid

inthebody’schemicalreac4ons.

•  Sources–  Musclemeats–  Poultry–  Peanuts–  Peanutbu=er–  Thebodycanconvertthe

essen4alaminoacidtryptophanintoniacin.

•  PantothenicAcid10mg/day•  Formscoenzymesthatrelease

energyfromcarbs,fats,andproteins.

•  Promotesgrowth.•  Helpsthebodymakecholesterol.•  Sources

–  Organmeats–  Yeast–  Eggyolk–  Bran–  Wheatgerm–  Drybeans–  Milk

BVitamins

•  Pyrodoxine2mg/day•  Helpsnervoussystemfunc4on.

•  Playsaroleinthebreakdownoffats,carbs,andproteins.

•  Helpstryptophanconverttoniacin.

•  Helpsregenerateredbloodcells.

•  Sources

–  Musclemeats–  Liver–  Veggies–  Wholegrain

•  BioQn300ug/day•  Helpsthebodybreakdown

energynutrients.•  Formslotsofenzymes.•  Sources

–  Kidneyandliver.–  Chicken–  Eggs–  Milk–  Mostveggies–  Somefruits

BVitamins

•  Folate400ug/day•  Helpsproducenormalblood

cells.•  Helpsconvertfoodtoenergy.•  Helpspreventdamagetobrain

andspinalcordofunbornbabies.

•  Sources–  Broccoli–  Asparagus–  Leafygreens–  Drybeansandpeas–  Liver–  Yogurt–  Strawberries–  Bananas–  Oranges–  Wholegrains–  Lotsoffoodsareenriched

andfor4fied.

•  Cobalamin6ug/day•  Protectsagainstanemia•  Helpscellsfunc4on

normally.•  Sources

–  Animalprotein–  Yeast–  Cerealsareojenfor4fied

Minerals•  Partofbones,soj4ssues,andbodyfluids,about4%ofyourbodyweight•  Helpregulatebodyprocesses.•  Youneedabout21mineralsforgoodhealth.•  Macro‐mineralsareonesthatyouneedalotof,about100milligrams/

day.–  Calcium–  Phosphorus–  Magnesium–  Sodium–  Potassium–  Chlorine

•  Micro‐mineralsortracemineralsareonesthatyoudon’tneedalotof,lessthan100milligrams/day.–  Iron–  Zinc–  Iodine–  Fluorine

Macrominerals

•  Calcium1000mg/day•  Helpsbuildbonesandteeth•  Helpsbloodclot•  Helpsmusclesandnerves

work•  Helpsregulatetheuseofother

minerals•  Foundin

–  Fisheatenwiththebones–  Leafygreens–  Milk–  Cheese

•  Phosphorus1000mg/day•  Helpsbuildstrongbonesand

teeth.•  Helpsregulatemanyinternal

bodilyac4vi4es.•  Foundin

–  Proteinandcalciumfoodsources

Macrominerals

•  Magnesium400mg/day•  Helpscellsuseenergy

nutrients.•  Helpsregulatebodytemp.•  Helpsmusclesandnerves

work.•  Improvesacidalkalibalance.•  Foundin

–  Beans–  Darkleafygreens–  Meat–  Nuts–  Wholegrains

•  Sodium,ChlorideandPotassium

•  Worktogethertocontrolosmosisandmovenutrients

•  HelpmaintainpHbalance.•  Helpnervoussystemand

muscleswork.•  Foundin

–  Sodium:processedfoods,tablesalt.

–  Chloride:tablesalt,babycarrots.

–  Potassium:bananas,milk,prunejuice,potatoes