Diet For A Lifetime. Diet for a Lifetime. Causation: Simple or Complex. Diet for a Lifetime. What is Going On? Smoking and lung cancer.

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1 Diet For A Lifetime Diet for a Lifetime Question: What diet should I follow to live forever? Fred Hardinge, DrPH, RD Associate Director GC Health Ministries Department Answer: There really is no diet that will help you do that! 1 2 Diet for a Lifetime Causation: Simple or Complex Question: What diet can I eat that will prevent all disease? Answer: There really is no diet to help you do that! 3 4 What is Going On? Smoking and lung cancer. Unhealthful diets and disease. Healthy diets and disease. Most diseases are the result of a long series of mutations in genes that are vital in supporting the integrity of thousands of other genes. Disease is caused by the complex interactions of our environment, diet, physical activity, sleep, even our thoughts and attitudes 5 6

2 Absolutely! Why Emphasize Diet? Healthy choices minimize our risks. Stewardship: Managing best that which God has given us. Physically Mentally Spiritually Socially 7 8 Diet for a Lifetime Original Diet Question: What diet can I eat to minimize my risk of disease and have the best quality life possible? Answer: Let s look at some principles to guide our dietary choices. Genesis 1:29: Then God said, I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. Genesis 3:18: adds...and you will eat the plants of the field What Kinds of Food? Fruit Whole grains Vegetables Legumes Nuts & Seeds These Foods Are... Best when consumed as they come from nature: not refined, not pulled apart, or fractionated. Low in fat Low in saturated fat No cholesterol High in dietary fiber Low in refined sugar Contains rich source of vitamins and minerals High amounts of protective substances: phytochemicals, antioxidants, etc

3 Dietary Guidelines Vegetarian Diet Use plant foods as the foundation of your meals. Eating a variety of grains (especially whole-grains), fruits and vegetables is the basis of healthy eating. Advantages: Lower heart disease Lower cancer rates Lower diabetes Less obesity Less hypertension Less dementia Less osteoporosis Longer life expectancy! Nutrients of Concern J Am Diet Assoc. 2009;109: Vitamin B12 Calcium Vitamin D n-3 Fatty Acids Iron Zinc Iodine J Am Diet Assoc. 2009;109: Suggestions for a Healthy Animal-free Diet Ensure ample grains, vegetables, legumes, fruits, nuts, seeds and berries. Avoid replacing animal foods by refined, sweet, fatty products, even if from plant sources. Obtain adequate sunlight and emphasize high calcium vegetables, or supplement with calcium and vitamin D3. Consider algal supplements high in omega-3 fatty acids. Take a supplement of vitamin B12 regularly. Keep Moving: 10,000 steps daily for minutes for weight loss. Vary the Vegetables Choose More: Vary the type, color and taste; eat a rainbow of colors such as asparagus, broccoli, kale, squash, carrots, tomato, turnip, potato, and onion. Limit: French fries, breaded and fried vegetables. my Vegetarian plate Feature the Fruits Choose More: Add more colors plums, grapes, citrus, melons, pomegranate, apricot, mango, pear, peach, and pineapple. Limit: Sweetened juices, fruit pies and tarts with added sugar. Protect with Proteins Choose More: All types of lentils, nuts, peas, seeds, many kinds of beans and meat alternates from soy and/or grains and eggs. Limit: High fat and salty foods like highly seasoned entrées, meat analogs and deep fried foods. Go whole Grains Choose More: Whole grains such as barley, brown rice, bulgur, oatmeal, millet, popcorn, quinoa, wheat, and yellow corn. Limit: Processed grains, white cereals and pastries. Think Your Drink: Give priority to water instead of soda, alcohol, or sugary fruit drinks; 5 8 glasses of water daily. Calcium rich Dairy & Equivalents 2½ cups daily 2 cups daily 6½ ounces daily 6 ounces daily 3 cups daily Choose More: Low fat milk, yogurt, ricotta cheese, and other plant equivalent beverages, yogurt, and cheeses. Limit: Whole-fat dairy such as milk, ice cream, cheese and cream GC Nutrition Council. Adapted from USDA Dietary Guidelines for Americans 2010 and For more information and to order copies, visit:

4 Summary of AHS-1 Adventists in California have a dramatic extension of life expectancy with lower rates of heart disease and many cancers. The main effect appears to be a later age of death whatever the cause of death. The causes of death were to same. This seems to relate to increased intake of fruits, vegetables, nuts, whole grains, soy, and less meat Adventist Health Study-2 (AHS-2) About 96,000 subjects More than 25,000 Black study members Mean age at enrollment 58.7 years Age range years 35% male, 65% female Main Focus of AHS-2 Soy Meats Dairy products Dietary fats Vegetables BMI Diet & disease in African- Americans Diet Total vegetarian Lacto-ovo-veg Pesco-veg Semi-vegetarian Non-vegetarian Five Dietary Patterns Definition Eat meat, fish and dairy less than once monthly Eat meat and/or fish less than once monthly, and dairy more than once monthly Eat meat less than once monthly and fish at least once monthly, Eat meat at least once monthly but less than once weekly No specific dietary restrictions as to frequencies of meat, fish and dairy AHS-2 Dietary Patterns Total Vegetarians 9, % LO Vegetarians 30, % Semi-Vegetarians 4, % Pesco-Vegetarians 9, % Non-Vegetarians 42, % 23 24

5 Dietary Pattern and Total Mortality* Non-vegetarian 1.00 Total Lacto-ovo Pesco Semi Red Meat and Total Mortality* No red meat oz/day (28 g) oz/day (56 g) oz/day (84 g) Total Mortality Differences Dietary Pattern and CHD Mortality* Total Veg vs L-O Veg 0.06 Non-vegetarian 1.00 No Red Meat vs 28 g 0.27 Total No Red Meat vs 56 g 0.61 Lacto-ovo No Red Meat vs 84 g Pesco Semi Dietary Pattern and Total Cancer* Non-vegetarian 1.00 Total Lacto-ovo Pesco Semi Red Meat and Colon Cancer* No red meat oz/day (28 g) oz/day (56 g) oz/day (84 g)

6 Cancer Mortality Differences Total Veg vs L-O Veg Total Veg vs Pesco No Red Meat vs 28 g 0.35 No Red Meat vs 56 g 0.83 No Red Meat vs 84 g Let s Move the Conversation to 1. To recognize health is much more than what we eat! Faith in God and service to others Exercise Sleep Avoiding alcohol, tobacco, and caffeine Liquids A wholesome, balanced plant-based diet 2. How s of eating healthfully not just the do s and don ts. 3. The importance of avoiding red meat and eating more fruit and vegetables Position of the SDA Church Position of the SDA The diet God ordained in the Garden of Eden--the vegetarian diet--is the ideal, but sometimes we cannot have the ideal. In those circumstances, in any given situation or locale, those who wish to stay in optimum health will eat the best food that they can obtain. Seventh-day Adventists Believe SDA Dietary Recommendations A Rather Broad Pathway SDA Working Policy, Health Ministries, p

7 Isaiah 7 Nutrition is the Gift of God We cannot eat our way to heaven. 14 Behold, the virgin shall conceive and bear a Son, and shall call His name Immanuel. 15 Curds and honey He shall eat, that He may know to refuse the evil and choose the good. But we may be able to eat our way out of heaven...by refusing the good gifts of God The Food Wars Avoid a judgmental, critical attitude! Those who feel free to eat anything must not look down on those who don t. And those who don t eat certain foods must not condemn those who do, for God has accepted them. For the Kingdom of God is not a matter of what we eat or drink, but of living a life of goodness and peace and joy in the Holy Spirit. So then, let us aim for harmony in the church and try to build each other up. Don t tear apart the work of God over what you eat It is better not to eat meat or drink wine or do anything else if it might cause another believer to stumble. Romans 14:3, 17, 19-20, 21 (NLT, emphasis mine) 41 42

8 Our Christian Experience is Progressive Joy and Understanding Lord, what should I change in my life today by your Grace? Gratefully accept the health God has given us... Focus our lifestyle choices on the healthful and wholesome Rejoice in the benefits He grants us as we make wholesome choices through His abundant Grace. Cheerfully yield our desires and appetites to the sovereignty of His love. 47 So whether you eat or drink or whatever you do, do it all for the glory of God. I Cor 10:31 48

9 Handouts Questions? healthministries.com/resources Select: Newbold Your Right to Use These Materials The Health Ministries Department of the General Conference of Seventh-day Adventists releases this presentation licensed under the Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License. To view a copy of this license, visit All photos are the property of the author(s) or have been obtained under license from thinkstock.com. They must remain in this presentation and may not be used in any other work GC Health Ministries 51