Food for Life Healthy Eating to Tackle Weight Problems, Cholesterol, and Diabetes.

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Presentation transcript:

Food for Life Healthy Eating to Tackle Weight Problems, Cholesterol, and Diabetes

Diabetes Prevalence 1994

Diabetes Prevalence 1995

Diabetes Prevalence 1996

Diabetes Prevalence 1997

Diabetes Prevalence 1998

Diabetes Prevalence 1999

Diabetes Prevalence 2000

Diabetes Prevalence 2001

Diabetes Prevalence 2002

Diabetes Prevalence 2003

Diabetes Prevalence 2004

Diabetes Prevalence 2005

Diabetes Prevalence 2006

Diabetes Prevalence 2007

Diabetes Prevalence 2008

Adventist Health Study – 2 60,903 participants, aged ≥30, enrolled Tonstad S, et al. Type of vegetarian diet, body weight and prevalence of type 2 diabetes. Diabetes Care 2009;32:791-6.

European Prospective Investigation into Cancer and Nutrition (EPIC) N = 37,875; aged 20 – 97; enrolled Spencer EA, et al. Diet and body mass index in 38,000 EPIC-Oxford meat-eaters, fish-eaters, vegetarians, and vegans. Int J Obesity 2003;27:

PCRM Weight-Control Study 64 women Moderately to severely overweight Post-menopausal

PCRM Weight-Control Study Low-fat vegan diet No exercise 14-week study Barnard ND. Am J Med 2005;118:

Typical Day’s Meals Breakfast Blueberry pancakes or Oatmeal with cinnamon and raisins Half cantaloupe Rye toast with jam Lunch Chunky vegetable chili Garden salad with sesame dressing Snack Banana Dinner Lentil soup with crackers Linguine with artichoke hearts and seared oyster mushrooms Steamed broccoli

PCRM Weight-Control Study Low-fat vegan diet No exercise 14-week study Barnard ND. Am J Med 2005;118:

Weight-Control Study Low-fat vegan diet No exercise 14-week study → 13 lb average weight loss in 14 weeks Sustained weight loss for 2 years 2-inch drop in waist measurement

How Does It Work?

Fiber Tricks the Brain Fiber tells the brain you’re full.

Getting the After-Meal “Burn”

Barnard ND. Am J Med 2005;118:

Fat in cells slows your after-meal calorie burn.

Getting fat out of cells boosts your after-meal calorie burn.

P = Individuals with no medication changes, n = 24 vegan, 33 ADA Barnard ND. Diabetes Care 2006;29:

PCRM Plant-Based Diet Study at GEICO Healthful choices in the cafeteria Weekly cooking class and discussion

Body Weight P-value < Ferdowsian HR. Am J Health Promotion. 2010;24:384-7.

Waist Circumference P-value < 0.001

PCRM 2009 USDA 2011

Complete Nutrition Protein Calcium Vitamin B12

Beginning a Healthful Diet Step 1. Check out the possibilities

Breakfast Lunch Dinner Snack Foods to Try

Healthy Breakfasts Cinnamon Raisin Oatmeal Blueberry Pancakes Hot Whole Wheat with Dates Breakfast Scrambler Fantastic Fruit Smoothie Whole-Grain Bagel with Jam Swiss Style Muesli Slow Cooker Whole-Grain Porridge Orange-Pineapple Crush

Lunches and Dinners Chunky Vegetable Chili Chuckwagon Stew Seitan & Mushroom Stroganoff Portobello Mushroom Steaks Oven-Barbecued Tofu Steaks Roadhouse Hash Sweet & Sour Tempeh Southern Beans & Greens Seitan Cassoulet Mandarin Stir-Fry Stuffed Vegetable Rolls Zucchini & Herb Calzones Chili Bean Macaroni

Italian Cuisine

Mexican Cuisine

Chinese Cuisine

Japanese Cuisine

Fast-Food Options Veggie delight Bean burrito, hold the cheese

Beginning a Healthful Diet Step 1. Check out the possibilities Step 2. Do a 3-week test drive Optional: Use transition foods

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