Healthy Choices in a Healthy Diet by dk02121

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									Healthy Choices in a Healthy Diet

         Feed them this not that!
              Presented By
           Dr. Sharon Young
Objectives
 Factors that lead to obesity
 FDA food pyramid…what does it mean?
 What is a practical portion size
 What to do at home to increase your meal’s nutritional
 impact
 What to choose when you eat out
 Making a plan for success
Why we are getting fatter
 Increased portion sizes
 Increased fats
 Increased sugars in foods
 Adds up to increased calories
 Less activity
   too much TV
   video games
   time on the computer
Ingredients that add to the
problem
 High fructose corn syrup
 Trans-fats = Partially hydrogenated fats
 Saturated fats
 Salt
 Oils
 Butter
Good fats vs Bad fats
 Good fats                Sources:
   Omega 3                  Salmon, walnuts and flax seed
   Polyunsaturated          Canola,avocados
   Monounsaturated          Olive oil

   Bad fats               Sources:
     Trans-fats            processed foods
     Hydrogenatied fats    fried foods
                           nut butters that don’t separate
                                   margarine
Sugar free may come at a cost
 Sugar substitutes
   Sacharine = sweet and low
   Aspartame=equal
   Sucralose= Splenda
   Alcohol sugars=xylitol/sorbitol
   Acesulfame K
 Problem with sugar substitutes
   May stimulate appetite
   Trains the tongue to seek the super sweet
Where we get into trouble
                4-8 years      9-12 eyars
Fat             33-44 grams    47-61 grams
Saturated Fat   <18 grams      <20 grams
Sodium          1200-1900 mg   1500-2200 mg
Carbohydrates   130 grams      130 grams
Fiber           25 grams       26-31 grams
Protein         19 grams       26-31 grams
Translating the FDA food pyramid
Translating the Food Pyramid
Food goals/day
Food group        4-8 years    9-12 years
Calories          1400-1600    1600-2200
Grains            5 oz         6 oz
Vegetables        2 cups       2 ½ cups
Fruits            1 ½ cups     2 cups
Dairy Products    2 cups       3 cups
Meats and beans   5 oz         5 ½ oz
Portion size: don’t super size me!
 1 serving of meat=deck of cards=3 oz
 1 serving of grain=fist size=1 cup
 1 serving of cheese = 4 dice = 1 oz of cheese
 1 tennis ball = 1 ½ servings of a fruit
In a perfect world, we would eat and
drink…
 Whole foods
   Whole grain breads and crackers
   Whole wheat pastas
   Brown rice
 Fresh foods
   Minimize processed foods
 Lean sources of protein
 Milk and water
 Eating the rainbow
 Refined sugars should be eaten sparingly
Eating the rainbow
3 servings of fruit and 3 servings of
               veggies
To vitamin or not to vitamin
 It is far healthier to get all your nutrients/vitamins from food
 Vitamin supplements: Beware of too much iron and vitamin A
   Vitamin A
      fat soluble and is not easily excreted
      Is in many foods
 ??unclear benefits of other supplements??
   Omega 3
   Fish oil
   Echenacia
 Do not give megavitamins
 Suggestion: give vitamins intermittently if poor variety of foods over the
   course of 2-3 days
Some helpful quantity conversions

 1 cup whole wheat spaghetti=6 grams fiber
 1 slice of bread = 1 oz = 2 grams of fiber
 1 cup of broccoli = 5 grams of fiber
 1 cup of peas = 9 grams of fiber
 1 medium apple = 1 ½ servings= 4 grams of fiber
 1 medium pear = 1 ½ servings = 5 grams of fiber

www. Mayoclinic.com/health/high-fiber-foods/NU00582
How to fill a plate
Lean sources of protein
 Grass fed beef—omega 3
 Poultry
 Soy and tempeh
 Quinoa
 Legumes plus nuts/seeds/grains
 Hummus—complete protein as most recipes include chick peas and sesame
 seeds
 Buckwheat
 Diary products
 Fish—but beware of mercury
    http://www.montereybayaquarium.org/cr/SeafoodWatch/web/sfw_regional.
    aspx
 Eggs
    Good source---bad rap from cholesterol
    4 yolks a week, max
Organic vs. non-organic
 Organic or not to organic…that is the questions
   Antibiotics
   Bovine growth hormone
   Pesticides
   ??where to buy organic??
   Fresh vs frozen vs farmers markets
What is better to buy organic

 Apples          Kale
 Bell peppers    Lettuce
 Carrots         Nectarines
 Celery          Peaches
 Cherries        Pears
 Grapes          Strawberries
Translating marketing terms
 Organic
   Meats—no antibiotics and no hormones
   Veggies/fruits—Avoiding most pesticides, no synthetic or
   sewage derived fertilizers, irradiation or genetically modified
 Organic process—sustainable, pesticide free
 Processed organic foods
   USDA organic—ingredients are 95% organically grown
   Organic—ingredients are 70% organically grown
   Problem: organic processed foods can still be filled w/empty
   calories
Translating marketing terms
 Reduced —25 % less than original product
 Light—50% less than original product
 Low—less than 150 mg/serving
 Extremely low-less than 35 mg/serving
 Fat free <2.5 g/50 g = 95% fat free
 Natural—no artificial additives but can add natural flavorings
 and water
What to do: substitution and moderation
 Make the most of your food
   Cook a fresh as you can
   If using pre-made foods, read the ingredients
 Substitute when you can
   Ex: Yogurt instead of sour cream or mayonnaise
 Choose foods that give you the biggest nutritional bang for
 the calories
   Ex: Flax instead of oil/butter
 Still indulge but in moderation and not every day
   Still enjoy life
   It’s a balance
At home: substituting for fat
                         Butter 1 TBSP Oil 1 TBSP          Flax 3 TBSP
       Calories          100            120                105
       Fat               7g             14g                7g
       Omega 3           0              0                  4g
       Fiber             0              0                  6g



In ½ cup          Sour cream      Mayonnaise        Oil              yogurt
Calories          240             740               815              55
Fat               24g             90g               110g             9g
Protein           3.5g            0                 0                5g
Some useful eating rules
 Eat till satisfied, not full
   “Clean plate club” sends the wrong message about eating
 Eat a variety
 Eat a small healthy snack at mid morning and late afternoon.
   If one becomes too hungry, you are more likely to overeat.
 Must at least have one bite
   The more you taste something, the more you’ll start to like it.
   Helps lay the foundation to enjoying new foods
Going out: what can you do?
Avoid                       Get instead
Fried foods                 Baked/grilled
Flour tortillas             Corn tortillas
Mayonnaise                  Other condiments
Processed cheese            “Natural” cheese
White bread/thick crust     Whole wheat/thin crust
Cesar/ranch/blue dressing   Oil/vinegar or French dressing
Cream sauces/gravy          Tomato/light/broth sauces
Making changes slowly
 Choose 1 goal at a time per 1-2 weeks
 Implement very slowly with baby steps
 As you get comfortable with the first change, add another
 Keep going!!!!
Take home messages
 Eat a variety of foods
 Try to avoid processed foods
 Make good choices when going out
 Substitute when you can
 Make slow changes
Questions?

								
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