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Food as Medicine

Oregon State University Extension Service

Sharon Johnson M.S.

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What’s true….

We take food inside our bodies and turn it into us. Americans are the

most overfed and undernourished people in the world.

Source: Digestive Wellness, 2005

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What’s true…..

Of the 10 leading causes of death in

the U.S. four, including the top three, are associated with dietary excess

Coronary artery disease

Some types of Cancer Stroke Diabetes

Source: USDA Food Review

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Food as Medicine?

If you have more than four physicians, nutrition is probably the medical answer

Abraham Hofler M.D. PhD

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Here’s (part of) the problem….

Nearly half our calories come from nutritionally depleted foods

We get 19% of our calories from sugar and 21% 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 a 9” plate 1/2 the plate should be

vegetables 1/4 quarter should be whole

grains 1/4 quarter should be

protein

Source: Idaho Plate Method/Meals Made Easy

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Nutrient-dense food?

Every day: 2 cups of fruit

Every day: 2 1/2 cups of vegetables

Every day: 3 cups of low fat milk (or an equivalent)

Source: 2005 New Dietary Guidelines, 2000 calories

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More colorful food?

“Your plate should look like a pile of color crayons”

Colorful foods (red, yellow/orange, blue/purple, green, white) actually prevent disease conditions

Source: www.5aday.gov

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The advantages of color in your diet–it can treat disease

Vitamins and minerals Antioxidants (to

neutralize free radicals) Fiber Lessened likelihood of

overweight/obesity

Source: USDA New Dietary Guidelines

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What we don’t need…..

Food additives Earlier times: people

preserved foods with sugar, salt and vinegar

Currently,3,000 food additives used in the U.S.

Average individual intake of preservatives: 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 system

health

Source: Harvard Nurse’s Health Study; The Color Code

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Color your food and prevent disease?

Green fruits and vegetables Vision protection Lowers risk of some

cancers Promotes strong bones and

teeth

Source: www.5aday.gov

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Color your food and prevent disease?

Blue-Purple fruits and vegetables

Lowers risk of some cancers

Improves memory; reverses mental decline

Improves urinary tract health

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 more ounce-equivalents of 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: <65g (<20g

saturated fat) Cholesterol: <300mg Sodium: <2,400 (1 tsp) Potassium: <3500mg Carbohydrates: 300mg Fiber: 25g

Recommended daily: 2,000 calorie base

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Hydrate (drink enough water)

Make it a habit: Take medications

with water “Eat your water” Remember: older

adults may not recognize the thirst sensation

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As we age, we need to…

Select protein carefully; eat seafood

Eat low fat meats, dairy

Consider replacing meat with beans and legumes

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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 necessarily bad 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 smaller portions

Eat more slowly

Increase our fiber intake

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As we age, we need to…

Eat variety (don’t rely on vitamins and food supplements)

Eat regularly (eat right after you arise)

Eat the same amount at each meal

Source: Living a Healthy Life with Chronic Conditions, 2006

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Why is it so hard to eat wisely?

Food choices are not always under our 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 ‘problem

foods’ Keep colorful,

foods handy

Understand that some foods “beckon”.. and

some foods “hum…”

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Consider….

Balance the calories you eat against those you burn!

The”200” Calorie Plan Eat 100 less calories--

and exercise to use up 100 more

Example: Cut out one slice of bread and add 20 minutes to your daily walk

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Consider..

‘World’s 5 Healthiest Foods’ Olive oil, Soy, Yogurt, Lentils Kimchee

10 ‘Best Bets for Eating Well’ Apples Almonds Blueberries Broccoli Red beans Salmon Spinach Sweet potatoes Vegetable juice Wheat GermSource: Health 2006; www.mayoclinic.com

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Food as Medicine:Consider all your choices…make 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

s.johnson@oregonstate.edu

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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, Cornell

University 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