1 Food as Medicine Oregon State University Extension Service Sharon Johnson M.S.
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Transcript of 1 Food as Medicine Oregon State University Extension Service Sharon Johnson M.S.
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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
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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