l. sue hite, ms,rdn, ld registered dietitian nutritionist october 27, 2015
TRANSCRIPT
Powerful disease fighters Rich in vitamins, minerals, antioxidants,
phytochemicals, polyphenols and anti-inflammatory compounds
Low in calories, fat and sodium Rich in water and fiber Make half the plate fruits and veggies Go for the COLOR
Yes there are… Fruits and Vegetables!!
Red: watermelon, tomatoes, red peppers, pink
grapefruit, red grapes, strawberries Orange/Yellow: carrots, pumpkin, cantaloupe,
apricot, yellow squash, acorn squash, mango, sweet potatoes, peaches, papaya, pineapple, oranges, corn
White: mushrooms, onions, garlic, cauliflower, leeks Blue/Purple: blueberries, plums, grapes, eggplant,
blackberries, beets, purple cabbage Green: spinach, collards, turnip greens, kale,
broccoli, mustard greens, cabbage, bell peppers, zucchini, brussel sprouts, green beans
Eat a Variety of Colors
SINGLE MOST IMPORTANT CHANGE!!!!!!! Red: cancer prevention, esp lung and prostate, prevention of glaucoma
and other eye diseases Orange/Yellow: Heart health, cancer prevention, wound healing, healthy
gums White: decreased risk of tumor growth Blue/Purple: Heart health, prevent clot formation, may help reduce
dementia risk Green: healthy skin and eyes; faster healing GENERAL BENEFITS: rich in fiber and water; low in calories/ fat , potassium
for healthy blood pressure and muscle and nerve health , fight infection, enhanced performance, aid weight loss
Source: Dr. David Heber, MD, PhD, UCLA Center for Human Nutrition
Why all the Fuss over Color?
Broccoli, Brussels sprouts, Cabbage, Turnips and Cauliflower
Contain sulfur compounds which suppress tumor growth
Calcium, potassium, folate, fiber, vitamins A/C
Cruciferous Veggies
Spinach, kale, romaine lettuce,
mustard, collard and turnip greens, Swiss chard
Contain carotenoids (help protect against cancers of mouth, pharynx, larynx); inhibit growth of some breast, skin, lung and stomach cancer cells
Folate in these veggies may decrease
risk of pancreatic cancer Calcium, fiber, vitamins A and C, potassium
Dark Green Veggies
We all lose bone after the age of 50 Women lose 15% of bone density in 5-7 years
after menopause; men lose bone but more gradually
Bone loss is a silent disease…until it’s too late Lifestyle habits affect bone loss.. eating, smoking, alcohol and exercise habits
The Raw Reality
Recommended Daily Allowance (1200 mg/day) Sources: milk (8 ounces) – 300 mg yogurt (plain, nonfat) – 340 mg yogurt (fruit, nonfat) - 260 mg yogurt (Greek, nonfat, fruit) – 150 mg cheese, Mozzarella 1 ounce – 220 mg
Calcium
Salmon, canned 3 ounces – 240 mg Tofu, firm 3 ounces - 170 mg Collard greens, ½ cup cooked – 120 mg Spinach, ½ cup cooked – 120 mg Almonds, 1 ounce (23 nuts) – 80 mg White beans, ½ cup cooked – 80 mg Kale, ½ cup cooked – 60 mg Orange, fresh – 60 mg Broccoli, ½ cup cooked – 30 mg
Other Calcium Sources
Calcium citrate Conduct vinegar test for other versions Calcium fortified foods Natural food sources superior to supplements Evaluate food and supplement sources – do
not exceed 1200 mg calcium/ day…kidney stones
Calcium Supplements
Vitamin D ( essential for calcium absorption) Vit D + calcium lowers risk of fractures Vit D helps build muscle How much Vit D? 600-800 IU/day Supplement likely needed; few food sources
What Else Matters to Bones?
Helps regulate how calcium is used in body Sources: beans, peas, nuts, seeds, green leafy veggies (think spinach) indicate a good source since Mg is a component of chlorophyll which gives plants green color
Magnesium
Bones break down with too much acid- bones
are alkaline and break down to neutralize acid Foods that become acidic, not acidic foodsExample: not orange juice but cereal grains and protein How to reduce acid? Increase fruits and vegetables…they are metabolized to alkali in the body
Too Much Acid ??
For fat soluble vitamins (A,D, E, K) For healthy skin For insulation and cushioning
internal organs For enhanced satiety
Fat is Essential
All Fats – similar in calories Primary Question: What is the effect on LDL
cholesterol?
Most harmful…both raise LDL cholesterol Saturated and Trans fats – REDUCE BOTH!!
Trans fats also lower good cholesterol HDL
Choose: olive oil, vegetable oils
Which Fat is Best?
The Fewer the Feet, the Better the Meat
Lower in fat, calories, cholesterol and saturated fat Look for ROUND and LOIN cuts; remove skin
Lean is Key
To subject, alter or treat mechanically Examples: freezing, canning, dehydrating, pasteurizing
It is NOT the process but the INGREDIENTS used in the process
“Processed” Defined
Excess salt (sodium) Added sugars Artificial flavors, colors, preservatives Unhealthy fats (saturated and trans fats) Abundant calories
What is the antidote?
Challenges of Processed Foods
Unprocessed, few added ingredients Look at Food Labels Watch out for “natural” or “diet” products
Eat Clean!!
Sugar For Women…. 6 teaspoons/day For Men…9 teaspoons/day Example: one can regular soda, 9-10 teaspoons
Salt Adults < 2300 mg sodium/day 1 tsp salt = 2400 mg sodium 1 slice pizza – up to 2500 mg Choose wisely…swiss vs. parmesan, feta, bleu
Sugar and Salt Targets
Supplements are NOT
FDA approved!!It is always better to use food
because…-Supplements are not as complete-Supplements can be more expensive- Supplements can be dangerous
Key Message:
Does it contain proprietary or multiple ingredients? Does is contain >100% Daily Value (DV) for any nutrient? Is it third party certified? Examples include USP, NSF and Informed Choice
Is a Supplement Safe?