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
