Eating Wisely/Aging Well
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Transcript Eating Wisely/Aging Well
Food as Medicine
Oregon State University Extension Service
Sharon Johnson M.S.
1
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
2
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
3
Food as Medicine?
If you have more
than four
physicians,
nutrition is
probably the
medical answer
Abraham Hofler M.D. PhD
4
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
5
Food as Medicine?
As we age, we need…
Less food
More nutrientdense 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
7
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
8
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
10
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
11
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
12
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
14
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
19
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
21
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
23
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
30
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 Germ
Source: 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
[email protected]
33
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
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