L. SUE HITE, MS,RDN, LD REGISTERED DIETITIAN NUTRITIONIST October 27, 2015

There Are No Super Foods

  Powerful disease fighters  Rich in vitamins, minerals, antioxidants, phytochemicals, polyphenols and anti-inflammatory compounds  Low in calories, fat and sodium  Rich in water and fiber  Make half the plate fruits and veggies  Go for the COLOR Yes there are… Fruits and Vegetables!!

  Red: watermelon, tomatoes, red peppers, pink grapefruit, red grapes, strawberries  Orange/Yellow: carrots, pumpkin, cantaloupe, apricot, yellow squash, acorn squash, mango, sweet potatoes, peaches, papaya, pineapple, oranges, corn  White: mushrooms, onions, garlic, cauliflower, leeks  Blue/Purple: blueberries, plums, grapes, eggplant, blackberries, beets, purple cabbage  Green: spinach, collards, turnip greens, kale, broccoli, mustard greens, cabbage, bell peppers, zucchini, brussel sprouts, green beans Eat a Variety of Colors

  SINGLE MOST IMPORTANT CHANGE!!!!!!!  Red: cancer prevention, esp lung and prostate, prevention of glaucoma and other eye diseases  Orange/Yellow: Heart health, cancer prevention, wound healing, healthy gums  White: decreased risk of tumor growth  Blue/Purple: Heart health, prevent clot formation, may help reduce dementia risk  Green: healthy skin and eyes; faster healing  GENERAL BENEFITS: rich in fiber and water; low in calories/ fat, potassium for healthy blood pressure and muscle and nerve health, fight infection, enhanced performance, aid weight loss Source: Dr. David Heber, MD, PhD, UCLA Center for Human Nutrition Why all the Fuss over Color?

  Broccoli, Brussels sprouts, Cabbage, Turnips and Cauliflower  Contain sulfur compounds which suppress tumor growth  Calcium, potassium, folate, fiber, vitamins A/C Cruciferous Veggies

  Spinach, kale, romaine lettuce, mustard, collard and turnip greens, Swiss chard  Contain carotenoids (help protect against cancers of mouth, pharynx, larynx); inhibit growth of some breast, skin, lung and stomach cancer cells  Folate in these veggies may decrease risk of pancreatic cancer  Calcium, fiber, vitamins A and C, potassium Dark Green Veggies

Only growing children need milk

  We all lose bone after the age of 50  Women lose 15% of bone density in 5-7 years after menopause; men lose bone but more gradually  Bone loss is a silent disease…until it’s too late  Lifestyle habits affect bone loss.. eating, smoking, alcohol and exercise habits The Raw Reality

 Recommended Daily Allowance (1200 mg/day)  Sources: milk (8 ounces) – 300 mg yogurt (plain, nonfat) – 340 mg yogurt (fruit, nonfat) mg yogurt (Greek, nonfat, fruit) – 150 mg cheese, Mozzarella 1 ounce – 220 mg Calcium

  Salmon, canned 3 ounces – 240 mg  Tofu, firm 3 ounces mg  Collard greens, ½ cup cooked – 120 mg  Spinach, ½ cup cooked – 120 mg  Almonds, 1 ounce (23 nuts) – 80 mg  White beans, ½ cup cooked – 80 mg  Kale, ½ cup cooked – 60 mg  Orange, fresh – 60 mg  Broccoli, ½ cup cooked – 30 mg Other Calcium Sources

  Calcium citrate  Conduct vinegar test for other versions  Calcium fortified foods  Natural food sources superior to supplements  Evaluate food and supplement sources – do not exceed 1200 mg calcium/ day…kidney stones Calcium Supplements

 Vitamin D ( essential for calcium absorption)  Vit D + calcium lowers risk of fractures  Vit D helps build muscle  How much Vit D? IU/day  Supplement likely needed; few food sources What Else Matters to Bones ?

  Helps regulate how calcium is used in body  Sources: beans, peas, nuts, seeds, green leafy veggies (think spinach) indicate a good source since Mg is a component of chlorophyll which gives plants green color Magnesium

  Bones break down with too much acid- bones are alkaline and break down to neutralize acid  Foods that become acidic, not acidic foods Example: not orange juice but cereal grains and protein  How to reduce acid? Increase fruits and vegetables …they are metabolized to alkali in the body Too Much Acid ??

The Less Fat the Better

  For fat soluble vitamins (A,D, E, K)  For healthy skin  For insulation and cushioning internal organs  For enhanced satiety Fat is Essential

  All Fats – similar in calories  Primary Question: What is the effect on LDL cholesterol?  Most harmful…both raise LDL cholesterol Saturated and Trans fats – REDUCE BOTH!!  Trans fats also lower good cholesterol HDL  Choose: olive oil, vegetable oils Which Fat is Best?

 Food Label

  The Fewer the Feet, the Better the Meat  Lower in fat, calories, cholesterol and saturated fat  Look for ROUND and LOIN cuts; remove skin Lean is Key

All processed foods are unhealthy

  To subject, alter or treat mechanically Examples: freezing, canning, dehydrating, pasteurizing  It is NOT the process but the INGREDIENTS used in the process “Processed” Defined

  Excess salt (sodium)  Added sugars  Artificial flavors, colors, preservatives  Unhealthy fats (saturated and trans fats)  Abundant calories What is the antidote? Challenges of Processed Foods

  Unprocessed, few added ingredients  Look at Food Labels  Watch out for “natural” or “diet” products Eat Clean!!

 Sugar  For Women…. 6 teaspoons/day  For Men…9 teaspoons/day Example: one can regular soda, 9-10 teaspoons Salt  Adults < 2300 mg sodium/day  1 tsp salt = 2400 mg sodium  1 slice pizza – up to 2500 mg  Choose wisely…swiss vs. parmesan, feta, bleu Sugar and Salt Targets

Since the FDA regulates dietary supplements, you can trust name brand products

 Supplements are NOT FDA approved!! It is always better to use food because… -Supplements are not as complete -Supplements can be more expensive - Supplements can be dangerous Key Message:

  Does it contain proprietary or multiple ingredients?  Does is contain >100% Daily Value (DV) for any nutrient?  Is it third party certified? Examples include USP, NSF and Informed Choice Is a Supplement Safe?

 Video Clip