food as medbend
TRANSCRIPT
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FoodasMedicine
Oregon State University Extension Service
Sharon Johnson M.S.
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Whats true.
We take food insideour bodies and turnit into us. Americans are the
most overfed andundernourishedpeople in the world.
Source: Digestive Wellness, 2005
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Whats true..
Of the 10 leadingcauses of death in
the U.S. four, including
the top three, areassociated with dietaryexcess
Coronary arterydisease
Some types of Cancer
Stroke
Diabetes
Source: USDA Food Review
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Food as Medicine?
If you have morethan four
physicians,nutrition isprobably the
medical answerAbraham Hofler M.D. PhD
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Heres (part of) the problem.
Nearly half our caloriescome from nutritionallydepleted foods
We get 19% of ourcalories from sugar and21% from fats and oils
Source: Digestive Wellness
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Food as Medicine?
As we age, we need
Less food
More nutrient-dense food
Colorful food
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Less Food?
Consider using a9 plate
1/2 the plate should bevegetables
1/4 quarter should be wholegrains
1/4 quarter should beprotein
Source: Idaho Plate Method/Meals
Made Easy
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Nutrient-dense food?
Every day: 2 cups offruit
Every day: 2 1/2 cups
of vegetables Every day: 3 cups of
low fat milk (or anequivalent)
Source: 2005 New Dietary
Guidelines, 2000 calories
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More colorful food?
Your plate should looklike a pile of colorcrayons
Colorful foods (red,yellow/orange,blue/purple, green,white) actually preventdisease conditions
Source:www.5aday.gov
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The advantages of colorin your dietit can treat disease
Vitamins and minerals
Antioxidants (to
neutralize free radicals) Fiber
Lessened likelihood ofoverweight/obesity
Source: USDA New Dietary Guidelines
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What we dont need..
Food additives Earlier times: people
preserved foods with sugar,salt and vinegar
Currently,3,000 foodadditives used in the U.S.
Average individual intake ofpreservatives: 14
pounds/year
Source: Digestive Wellness
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Color your food and prevent disease?
Red fruits, vegetables
High in vitamin C,folate and fiber
Reduce inflammation
Source: The Color Code: A
Revolutionary Plan for Optimum
Health, 2002;www.5aday.gov
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Color your food and prevent disease?
Orange-yellow fruits,vegetables
Cancer fighters
Reduce risk of stroke Promote heart health
Foster immune systemhealth
Source: Harvard Nurses HealthStudy; The Color Code
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Color your food and prevent disease?
Green fruits and vegetables
Vision protection
Lowers risk of somecancers
Promotes strong bones andteeth
Source: www.5aday.gov
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Color your food and prevent disease?
Blue-Purple fruits andvegetables
Lowers risk of somecancers
Improves memory; reversesmental decline
Improves urinary tracthealth
Source:www.5aday.gov
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Color your food and prevent disease?
White fruits and vegetables
Promote heart health
Support cholesterol levels
that are already healthy Lower risk of some
cancers
Source: www.5aday.gov
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As we age, we need to.
Select carbohydrates wisely
Focus on whole grains
Reduce use of processed foods
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Select carbohydrates wisely
Choose:
Fruits
Vegetables Whole grains
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Focus on whole grains
Eat three or moreounce-equivalentsof whole grain
products each day
Make half your
grains whole
Source:www.mypyramid.gov
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Reduce use of processed foods
Read nutrition labels
Read nutrition labels
Read nutrition labels
Read nutrition labels Read nutrition labels
Read nutrition labels
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Use the nutrition information
on your food label!
Look at serving size first Note calories/serving Fat:
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Hydrate (drink enough water)
Make it a habit:
Take medicationswith water
Eat your water
Remember: olderadults may not
recognize the thirstsensation
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As we age, we need to
Select proteincarefully; eatseafood
Eat low fat meats,dairy
Consider replacing
meat with beans andlegumes
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As we age, we need
More healthy fats (olive,canola oil)
Good fats
(polyunsaturated/monounsaturated)
As little hydrogenation
as possible
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Fats and Aging
Fat is not necessarilybad for you:
20-35% of our calories
should be (good) fat We even need a little
saturated fat
NO TRANSFATS
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As we age we need to need to.
Focus on smallerportions
Eat more slowly
Increase our fiberintake
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As we age, we need to
Eat variety (dont relyon vitamins and foodsupplements)
Eat regularly (eat rightafter you arise)
Eat the sameamount at eachmeal
Source: Living a Healthy Life withChronic Conditions, 2006
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Why is it so hard to eat wisely?
Food choices arenot always underour control
Food comforts us
Food is everywhere
Eating out is in
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What works
How do you eat more wisely?
Eat often
Watch portions
Plan for problemfoods
Keep colorful,
foods handy
Understand thatsome foodsbeckon.. and
some foodshum
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Consider.
Balance the calories you eat against those you burn!
The200 Calorie Plan
Eat 100 less calories--and exercise to use up
100 more Example: Cut out one
slice of bread and add20 minutes to your daily
walk
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Consider..
Worlds 5 Healthiest FoodsOlive oil, Soy, Yogurt, LentilsKimchee
10 Best Bets for Eating Well Apples Almonds Blueberries Broccoli Red beans Salmon
Spinach Sweet potatoes Vegetable juice Wheat Germ
Source: Health 2006; www.mayoclinic.com
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Food as Medicine:Consider all your choicesmake them wisely. Be well.
New Dietary Guidelines
Focus on fruits
Vary your veggies
Get enough calcium-rich foods
Make half your grains whole
Go lean with protein
www.healthierus.gov/dietaryguidelines
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Food as Medicine
Presentation:
Sharon Johnson M.S.
Associate Professor
Southern Oregon Research and Extension Service
Oregon State University
569 Hanley Road
Central Point, Oregon 97502
541-776-7371 x210
mailto:[email protected]:[email protected] -
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Informational sources
Dietary Guidelines for Americans, 2005
www.5aDay.gov
Jean Mayer Human Nutrition Center on Aging
Weil Cornell Food and Fitness Advisor, CornellUniversity
Nutrition Concepts and Controversies (Sizer, F.Whitney,E.) 2002
Tufts University Health and Nutrition Letters
2005.2006 Living a Healthy Life with Chronic Conditions (Stanford
University) 2006