Copyright Center for Mind-Body Medicine 2008 Whats a Healthy, Whole Foods Diet? Daemon Jones, ND.
Copyright Center for Mind-Body Medicine 2008 Nutrition Through the Years Daemon Jones, ND.
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Transcript of Copyright Center for Mind-Body Medicine 2008 Nutrition Through the Years Daemon Jones, ND.
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Copyright Center for Mind-Body Medicine 2008
Nutrition Through the YearsDaemon Jones, ND
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Where do we start?
• During our maturation process our nutritional needs change. How can we use food to have positive impacts on our health at every age?
– Babies & toddlers– Kids– Adolescents– Young Adults– Adults– Elders
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Babies and Toddlers
• Babies from 0-6 months of age generally get all of their nutrition from milk– Breast milk has been shown to be the best
source of nutrition, with appropriate protein, carbohydrates and fat
• immune support• digestive enzymes• hormones• vitamins and minerals
– Baby formulas generally have been fortified with the appropriate protein, carbohydrates and fat for appropriate body development
• There is a slight difference in composition from human milk
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Babies and Toddlers
• At birth, a babies digestive system is not able to process solid foods. Introduction of foods too soon can cause:– Food allergies – Digestive problems– Chronic health problems later in life
• Once solid foods are ready to be introduced: – Continue with breast milk or bottle formula– Start with fruits and vegetables– Introduce one food at a time and wait at least 3 days to see
any reactions from the baby
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Babies and Toddlers
• Food Allergies are responsible for many illnesses in children
• Skin rashes and itching• Diaper rash• Diarrhea or mucus in stool• Infections, colds, flu's and general malaise• Hyperactivity • Lethargy• Runny nose• Breathing problems and sleep apnea
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6 months • Mothers milk • Cherries - pit & wash them • Banana • Prunes • Blackberries • Applesauce - blended apples • Grapes - remove seeds and smash • Pears • Blueberries - give frozen while teething • Carrot - cooked and smashed • Sprouts - blend in blender with water • Broccoli - may give gas • Yams• Beets
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9 months • Papaya • Nectarines • Apples • Mashed Potato • Artichoke • Cabbage • Sweet Potato • String Beans • Peas • Oatmeal • Basmati Rice • Millet • Lima Beans • Split Pea Soup
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12 months• Squash • Asparagus • Avocado • Swiss Chard • Parsnips • Onions • Garlic • Tofu • Brown Rice• Barley• Barley Green• Spirulina• Goats Milk - fresh• Yogurt• Blackstrap molasses - small quantities for anemia• Honey
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Babies and Toddlers
• After 12 months toddlers need more protein and they are now able to digest more grains– protein (.55g/lb)
• Water intake is about ½ their body weight in oz.• Good oils are important for brain and cell
development– Avocados– Nuts– Flax oil or cod liver oil
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Example of breakfast for toddlers
• ½ cup Oatmeal, with:– ¼ cup of fruit – 1/8 cup of nuts– 2 oz of milk
• (if you are using rice, almond, soy or hemp milk, add 1 tablespoon of flax oil)
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Healthy Food Plate
Protein
Veg/Fruit
Grains
This is what a healthy meal plate should look like for children and adults- only the portion size varies.
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Kids
• After toddler years children’s requirement for food intake is similar to adults but smaller portions! ( about ½ serving size)
• Protein requirements– 4-6 years of age .50g/lb– 7-14 years of age .45g/lb
• Good oils continue to be important for brain development and maintenance
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Kids
– Proteins and vegetables should be the bulk of the diet
– At least a 1 teaspoon of good oil a day– 1-2 servings of whole grains and fruits per day– Refined or sugary foods very occasionally –
special occasions 1 x per month (never as a reward)
• Number one cause of cavities • Contribute to hyperactivity and constipation
– Drink ½ body weight in ounces of water daily
•During this stage of development the immune system may need added support – children get colds and flu's often
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Examples of Foods for Kids
• Fruit smoothie– 1 cup of fruit– ½ ripe banana– ¼ cup of almond butter or other
nut butter– 1 tablespoon of flax oil– ½ cup of yogurt or milk (rice,
almond, soy)
• Lunch– 8 oz. of water– Burrito
• 30 gram (1 oz) of grilled chicken – cooked with extra-virgin olive oil
-or-
• 30 grams of pinto beans
• 1/8 cup of lettuce
• 1/8 cup of salsa
• 1/8 cup avocado
• Whole grain tortilla
– ½ cup of baked apple
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Adolescents
• Portion size about the same as adults
• Protein content .40g/lb• Fiber at least 20 grams per day--
optimally 30 grams – Fruits– Vegetables – Whole grains– Legumes– Nuts/Seeds
• Water - ½ body weight in oz.
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Adolescents
• For both Acne & Irregular Periods:
– Water consumption extremely important– Balanced plate of protein, vegetables and or fruit, and
grains is the best strategy• Emphasis on Fiber foods
– Avoid sugary drinks and soda– No Fried foods– Sleep very important in this stage of development
• Dairy is associated with acne• Healthy fats are very important with irregular periods
• Fiber is crucial to help balance hormones and regulate waste
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Adolescents
• Building muscle – especially for boys– Healthy proteins– Good fats– Extra carbohydrates
• Extra servings of whole grains• Legumes (beans, peas, lentils
& soy foods)• Fruits and vegetables
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Adolescents
• Body Weight (overweight or obese)– Portion sizes are important– Mindful eating can make a huge difference in the amount
consumed in a day– Water consumption extremely important– Balanced plate of protein, vegetables and or fruit, and whole
grains is the best strategy• Emphasis on Fiber foods
– Avoid sugary drinks and soda– No Fried foods– Sleep very important in this stage of development
• Eating Disorders– Psychological intervention is required to talk about food
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Examples for Adolescent
• 2 ½ oz of salmon• 1 ½ cup of sautéed kale
with carrots and onions• 1 cup baked sweet potato
fries• 1 cup of cherry crisp (with
granola topping)
• 2 -3 cups of Sweet potato stir fry– Sweet potatoes– Bok choy or another
cabbage– Black beans
• 1 cup of brown rice• 1 cup of cherry crisp (with
granola topping
Portions vary depending on how active the person is.
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Young Adults
• Protein requirement: .36g/lb• Fiber at least 25-30 grams per day • Fruits
– Vegetables– Legumes (beans, peas, lentils, soy
foods)– Whole grains– Nuts & seeds
• Water ½ body weigh in oz.• Advice for acne, irregular periods & weight
issues the same as for adolescents
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Young Adults
• Diabetes– Portion sizes are important– Mindful eating can make a huge difference
in the amount consumed in a day– Water consumption extremely important– Balanced plate of protein, vegetables. – Emphasis on Fiber foods– Limit but enjoy, fruits and whole grains– Avoid
• sugary drinks and soda• Refined sugars• Processed foods
– Sleep can affect your repair ability to repair and restore your cells-- so at least 8 hours
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Examples for Young Adults
• Lentil soup• Grilled chicken salad
– 3 oz of chicken– Romaine lettuce– Apples– Carrots– Walnuts– Red onions– Extra virgin olive oil – Balsamic vinegar
• Vegetarian minestrone soup
• Chick pea salad– 3 oz of chick peas
– Romaine lettuce
– Apples
– Carrots
– Walnuts
– Red onions
– Extra virgin olive oil
– Balsamic vinegar
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Adults
• Protein requirement: .36g/lb• Fiber at least 25-30 grams per day • Fruits
– Vegetables– Legumes (beans, peas, lentils,
soy foods)– Whole grains– Nuts & seeds
• Water ½ body weight in oz.• Advice regarding diabetes and weight
management the same as for young adults
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Adults
• Heart Disease (high blood pressure/high cholesterol/heart attack)
– Check for food allergies; these can be an underlying cause for many chronic illnesses
– Focus on a whole foods diet (remember our plate)– Fiber is the most important foundation to reduce
cholesterol – Drink Water!
• Alcohol and coffee may adversely affect blood pressure– Avoid saturated fats – mostly found in animal fats (butter,
cream, fatty meats, etc.)
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Adults
• Cancer– Fiber is an important foundation to reduce cancer– Diets that largely consist of vegetables, fruits, grains and beans
have been shown to improve outcomes for prevention and survivorship
• Menopause– Water consumption extremely important– Balanced plate of protein, vegetables and or fruit, and grains is the
best strategy• Emphasis on fiber foods
– Avoid soda, coffee and alcohol as a daily routine– No Fried or overly processed foods– Create a consistent sleep schedule
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Examples for Adults
• Quinoa with raisins and squash
• Sautéed green beans• Broiled cod with fresh
herbs
• Quinoa with raisins and squash
• Sautéed green beans• Tofu scramble
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Elders
• Hydration very important• Fresh, tasty, whole foods
–Help prevent constipation–Helps make life more joyous!
• Soft foods may be required
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Elders
• Parkinson’s & Alzheimer’s:– Check for food allergies– Focus on good oils
• Help reduce amyloid plaque build up in the brain– Reduce grains – difficult to digest after age of 50– Include lots of fruits, vegetables, nuts and
legumes for fiber. Also important for osteoporosis.
This is good nutrition advice in general for elders.
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Examples for Elders
• Soft foods that digest easily• Acorn squash mash• Sautéed spinach• Black bean soup
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To learn more about nutrition:
Attend Food As Medicine- the professional nutrition training program sponsored by The Center for Mind-Body Medicine
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www.cmbm.org
And visit us on the web