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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