Healthy Choices in a Healthy Diet. Feed them this not that! Presented By Dr. Sharon Young

Transcription

1 Healthy Choices in a Healthy Diet Feed them this not that! Presented By Dr. Sharon Young

2 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

3 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

4 Ingredients that add to the problem High fructose corn syrup Trans-fats = Partially hydrogenated fats Saturated fats Salt Oils Butter

5 Good fats vs Bad fats Good fats Omega 3 Polyunsaturated Monounsaturated Bad fats Trans-fats Hydrogenatied fats Sources: Salmon, walnuts and flax seed Canola,avocados Olive oil Sources: processed foods fried foods nut butters that don t separate margarine

6 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

7 Where we get into trouble 4-8 years 9-12 eyars Fat grams grams Saturated Fat <18 grams <20 grams Sodium mg mg Carbohydrates 130 grams 130 grams Fiber 25 grams grams Protein 19 grams grams

8 Translating the FDA food pyramid

9 Translating the Food Pyramid Food goals/day Food group 4-8 years 9-12 years Calories 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

10 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

11 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

12 Eating the rainbow

13 3 servings of fruit and 3 servings of veggies

14 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

15 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

16 How to fill a plate

17 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 aspx Eggs Good source---bad rap from cholesterol 4 yolks a week, max

18 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

19 What is better to buy organic Apples Bell peppers Carrots Celery Cherries Grapes Kale Lettuce Nectarines Peaches Pears Strawberries

20 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

21 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

22 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

23 At home: substituting for fat Butter 1 TBSP Oil 1 TBSP Flax 3 TBSP Calories Fat Omega 3 7g 0 14g 0 7g 4g Fiber 0 0 6g In ½ cup Sour cream Mayonnaise Oil yogurt Calories Fat 24g 90g 110g 9g Protein 3.5g 0 0 5g

24 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

25 Going out: what can you do? Avoid Fried foods Flour tortillas Mayonnaise Processed cheese White bread/thick crust Cesar/ranch/blue dressing Cream sauces/gravy Get instead Baked/grilled Corn tortillas Other condiments Natural cheese Whole wheat/thin crust Oil/vinegar or French dressing Tomato/light/broth sauces

26 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!!!!

27 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

28 Questions?