Shopping for Whole Foods: Fact, Fiction and Finance Real Life, Real Food for Cancer Survivors August 16, 2010 Gretchen Gruender, MS, RDLeika Suzumura, RD Seattle Cancer Care AlliancePCC Natural Markets

Topic for Today Whole Foods: Fact and fiction Definitions Definitions Research related to cancer Research related to cancer Finances Finances Shopping Shopping Cooking Cooking Questions and Samples Store Tour

Definitions What is a “whole food” It is grown A field of spinach or an orange grove A field of spinach or an orange grove Can you picture a field of doughnuts or power bars? Can you picture a field of doughnuts or power bars? An animal raised in its natural environment An animal raised in its natural environment It only has one ingredient – itself

Definitions What is a “whole food” It contains all or most of the original edible parts For example, a whole grain product vs. a white flour For example, a whole grain product vs. a white flour It has had very little done to it (least amount of processing) It has not been fortified, enriched, bleached, refined, injected, hydrogenated, irradiated, gassed, stripped, dehydrated… It has not been fortified, enriched, bleached, refined, injected, hydrogenated, irradiated, gassed, stripped, dehydrated… (Adapted from Feeding the Whole Family )

Examples of a non - Whole Foods Menu Breakfast Organic brown rice syrup, (soy protein isolates, rice flour, malt extract, organic roasted soybeans. organic soy flour), organic rolled oats, blueberry fruit pieces (organic evaporated cane juice, blueberry puree concentrate, brown rice syrup, pectin, citric acid, sodium citrate, natural flavor), organic toasted oats (organic oats, organic evaporated cane juice), organic dry roasted almonds, organic oat fiber, inulin (chicory extract), organic milled flaxseed, organic oat bran, psyllium), organic evaporated cane juice, blueberries (blueberries, apple juice concentrate), organic date paste, almond butter, organic sunflower oil, natural flavors, seal salt, citric acid. Vitamins and minerals: dicalcium phosphate, magnesium oxide, Vit C, Vit E, Iron, Vit A, Zinc, Vit K, sodium molybdate, Folic acid, B2, B6 Organic brown rice syrup, (soy protein isolates, rice flour, malt extract, organic roasted soybeans. organic soy flour), organic rolled oats, blueberry fruit pieces (organic evaporated cane juice, blueberry puree concentrate, brown rice syrup, pectin, citric acid, sodium citrate, natural flavor), organic toasted oats (organic oats, organic evaporated cane juice), organic dry roasted almonds, organic oat fiber, inulin (chicory extract), organic milled flaxseed, organic oat bran, psyllium), organic evaporated cane juice, blueberries (blueberries, apple juice concentrate), organic date paste, almond butter, organic sunflower oil, natural flavors, seal salt, citric acid. Vitamins and minerals: dicalcium phosphate, magnesium oxide, Vit C, Vit E, Iron, Vit A, Zinc, Vit K, sodium molybdate, Folic acid, B2, B6

Examples of a non - Whole Foods Menu Lunch Reconstituted nonfat dry milk, flour, water, chicken, green chiles, modified food starch, soybean oil, salt, chicken fat, chicken broth replacer (maltodextrin, salt, monosodium glutamate, chicken broth, hydrolyzed plant protein, disodium inosinate, disodium guanylate, autolyzed yeast extract), soy protein concentrate, dehydrated onions, jalapenos, whey, flavorings, sodium tripolyphosphate, spices, baking powder, cellulose gum Reconstituted nonfat dry milk, flour, water, chicken, green chiles, modified food starch, soybean oil, salt, chicken fat, chicken broth replacer (maltodextrin, salt, monosodium glutamate, chicken broth, hydrolyzed plant protein, disodium inosinate, disodium guanylate, autolyzed yeast extract), soy protein concentrate, dehydrated onions, jalapenos, whey, flavorings, sodium tripolyphosphate, spices, baking powder, cellulose gum

Examples of a non - Whole Foods Menu Dinner Enriched macaroni, dried cheddar cheese, corn starch, partially hydrogenated soybean oil, dried tomatoes, salt, buttermilk, sugar, hydrolyzed vegetable protein and other natural flavorings, dried onions, dried corn syrup, disodium phosphate, dried garlic, sodium caseinate, citric acid, dipotassium phosphate, FD&C yellow No. 5 and other artificial color, sodium sulfite and BHA Enriched macaroni, dried cheddar cheese, corn starch, partially hydrogenated soybean oil, dried tomatoes, salt, buttermilk, sugar, hydrolyzed vegetable protein and other natural flavorings, dried onions, dried corn syrup, disodium phosphate, dried garlic, sodium caseinate, citric acid, dipotassium phosphate, FD&C yellow No. 5 and other artificial color, sodium sulfite and BHA

Examples of a Whole Foods Menu Breakfast Egg, spelt toast (spelt flour, water, honey, salt, yeast, soy lecithin), almond butter (dry roasted almonds), cantaloupe Egg, spelt toast (spelt flour, water, honey, salt, yeast, soy lecithin), almond butter (dry roasted almonds), cantaloupeLunch Pita bread (whole wheat flour, water, sugar, salt and yeast), cheese (cultured milk, salt enzymes), sliced tomatoes and cucumbers, hummus (chick peas, tahini, garlic, lemon) Pita bread (whole wheat flour, water, sugar, salt and yeast), cheese (cultured milk, salt enzymes), sliced tomatoes and cucumbers, hummus (chick peas, tahini, garlic, lemon)Dinner Sautéed black beans, broccoli, red pepper, onions with a spinach salad (spinach, apple, walnuts, onions) and vinaigrette (canola oil, rice vinegar, mustard) Sautéed black beans, broccoli, red pepper, onions with a spinach salad (spinach, apple, walnuts, onions) and vinaigrette (canola oil, rice vinegar, mustard)

Whole Foods and our Health “2.7 million deaths are attributed to low fruit and vegetable intake.” World Health Organization

Role Whole Foods: Cancer Recurrence Diet choices can influence cancer recurrence rate: Prostate cancer – low saturated fat diet (more plants) / ~6 years – decreased recurrence(Int J Cancer 2008) Prostate cancer – low saturated fat diet (more plants) / ~6 years – decreased recurrence(Int J Cancer 2008) Colon Cancer - more fruits, vegetables, chicken and fish / 5 years - decreased recurrence and death Colon Cancer - more fruits, vegetables, chicken and fish / 5 years - decreased recurrence and death (JAMA 2007)

Role Whole Foods: Cancer Recurrence Western Fried foodsRed meat Eggs Ice cream Cheesewhole milk FatPotatoes Refined-grain bread, cereal, rice Processed meat Sweets/candy Soda and sweetened beverages Refined grain desserts Prudent Cruciferous and Carotenoid vegetables Fruit Fish, seafood and poultry Dark leafy green vegetables Whole grains Tomatoes Low fat dairy Yogurt Nuts

Role Whole Foods: Cancer Prevention Diet choices can influence cancer prevention: General recommendations from wcrf/aicr Eat mostly foods from plant origin Eat mostly foods from plant origin Eat at least 5 servings of a variety of non-starchy vegetables and fruits every day Eat at least 5 servings of a variety of non-starchy vegetables and fruits every day Eat relatively unprocessed cereals (grains) and legumes with every meal Eat relatively unprocessed cereals (grains) and legumes with every meal Limit refined starchy foods Limit refined starchy foods Avoid sugary drinks Avoid sugary drinks Consume “fast foods” sparingly, if at all Consume “fast foods” sparingly, if at all Eat very little if any processed meats Eat very little if any processed meats Limit consumption of processed foods with added salt Limit consumption of processed foods with added salt

Fruits and Vegetables GoalWomen: ~2.5 cups vegetables/day beyond just lettuce ~1.5 cups fruit/day Men: ~3 cups vegetables/day beyond just lettuce ~2 cups fruit/day Can be cooked… raw …

Cruciferous vegetables

Finances Considerations include: Food costs Food costs Health costs Health costs Environmental costs Environmental costs Your time Your time Your interest / attitude Your interest / attitude

Finances Eat foods in season for your region Start a garden Avoid value added foods examples: box of flavored rice, box of noodle casseroles, chips and other snacks Make a list before you shop – and stick to it!

Produce to look for now! ApplesApricots BlackberriesBlueberries CherriesCurrants NectarinesPeaches StrawberriesRaspberries …and fresh herbs! BroccoliCabbage CarrotsCauliflower CeleryCorn CucumberEggplant OnionsPeas TurnipsBeets PotatoesRadishes RutabegaSpinach SquashTomatoes

Shopping Grocery stores Many whole foods are near the perimeter of the store including produce (fruits and vegetables), meats, and dairy Many whole foods are near the perimeter of the store including produce (fruits and vegetables), meats, and dairy Canned, bottled, packaged, dried foods, cleaning supplies and paper goods are in the aisles in the middle of the store Canned, bottled, packaged, dried foods, cleaning supplies and paper goods are in the aisles in the middle of the store Farmer’s Markets / Community Supported Agriculture (CSAs) Neighborhood gardens / Pea patches Grow your own and share with neighbors Grow your own and share with neighbors

Shopping Fresh Local Organic Frozen Canned Other considerations: Buy in bulk (grains, nuts, seeds, legumes) Make more frequent trips to the market to reduce waste and purchase food at peak of freshness

Shopping Shopping list ( see our handout) Try at least one new food from each group per week or month Try at least one new food from each group per week or month Add this new food to foods that are familiar to you and your family Add this new food to foods that are familiar to you and your family Try new recipes Try new recipes Don’t be afraid to substitute foods in your new recipe Don’t be afraid to substitute foods in your new recipe Sign up for a cooking class! Sign up for a cooking class!

Cooking Equipment May help you save time: Slow cooker or crock pot Slow cooker or crock pot Pressure cooker Pressure cooker Toaster oven Toaster oven Electric mixer Electric mixer Food processor Food processor Blender Blender

The Price of Meat Consumption: Our World Beef production generates 13 times more CO2 emissions than chicken production For potatoes, the multiplier is 57 Beef consumption is rising rapidly population increases people eat more meat The annual beef diet of the average American emits as much greenhouse gas as a car driven more than 1,800 miles.

Sample Meal Sautéed black beans with broccoli, red pepper, onions Spinach salad (spinach, apple, walnuts, onions) and vinaigrette (canola oil, rice vinegar, mustard) Nutrition Information: 480 calories205 mg magnesium 22 gm protein1308 mg potassium 20 gm fat4 mcg selenium 20 gm fiber425 mcg folate

Web sites for Recipes World’s Healthiest Foods – whfoods.com World’s Healthiest Foods – whfoods.com Meatlessmonday.com Meatlessmonday.com pccnaturalmarkets.com pccnaturalmarkets.com Vegan recipes – vrg.com Vegan recipes – vrg.com cookusinterruptus.com cookusinterruptus.com laptoplunches.com laptoplunches.com