1. Culinary Medicine Feel free to use and share, but please credit: Christopher Chung; Washington University in St. Louis School of Medicine For any inquiries or to request updated versions, contact chrisLchung@gmail.com

2. The Basic Nutrients Protein (the building blocks) Glucose (the fuel) Fat (the storage) Calories

3. What determines a person’s weight? Energy Eaten Energy Burned

4. 3 Different Forms of Energy

6. Sugar Protein Fat + Sedentary lifestyle + + 3 Different Forms of Energy

7. ++ Energy Eaten = Energy Burned

8. ++ Energy Eaten > Energy Burned

9. + + Energy Eaten < Energy Burned = Weight Loss. Heat

10. ++ Energy Eaten = Energy Burned (Not Gaining, but Still Too Heavy. This is Most of the United States) Heat

11. But exercise is not the only factor… 1.Some people stay heavy even though they exercise 2.Exercise is ALWAYS healthy, even if you’re not losing weight!

12. Some (Lucky) People Tend to Burn More Calories as Heat

13. Most People are Very Efficient at Storing Fat

14. Why Is Your Doctor So Interested in Your Weight? More weight = more joint pain

15. Why Is Your Doctor So Interested in Your Weight? Plaque buildup

16. Why Is Your Doctor So Interested in Your Weight? More weight = More stress on heart = High blood pressure

17. Why Is Your Doctor So Interested in Your Weight? Insulin resistance  diabetes

18. Protein (the building blocks) Glucose (the fuel) Fat (the storage) Food groups and their nutrients

19. Protein (the building blocks) Glucose (the fuel) Fat (the storage)

20. Protein (the building blocks) Glucose (the fuel) Fat (the storage)

21. Protein (the building blocks) Glucose (the fuel) Fat (the storage)

22. Protein (the building blocks) Glucose (the fuel) Fat (the storage)

23. Protein (the building blocks) Glucose (the fuel) Fat (the storage)

26. A “correct” plate

28. “Eat food. Not too much. Mostly plants.” -Michael Pollan

29. Eat food. Food“Food”

30. Not too much.

31. Mostly plants.

32. Why is it important to read Nutrition Facts? What do all these numbers mean? What things should I look at on the label? Introduction to Food Labels Feel free to distribute and share, but please credit Christopher Chung, Ocean Park Health Center. For updated versions, please contact chrislchung@gmail.com.

48. Remember the Strengths and Weaknesses of Nutrition Facts

49. Bottom Lines 1.Weight loss 2.Exercise (with or without resulting weight loss)

50. Bottom Lines Energy in (eaten) ++ Energy out (burned)

51. It takes time to “teach” your body and mind what a normal weight is, and this is why many diets fail. In many cases, if people could tolerate hunger for just 3 more weeks, their diet would have succeeded.

52.  Exercise  Portion size  Cook Culinary Medicine Bottom Lines

53. Bottom Lines Only after you have mastered these 3 things, you can begin to fine-tune the quality of the foods you eat.

54. Worst (no portion control) A little better (portions are controlled) Better (“Real” vegetables and carbohydrate - Rice) Best -highest quality carb -highest quality meat Progression of food quality

55. One thing at a time Health is achieved over years, not days or weeks. Make small changes that you maintain for years by turning into habits