food as medbend

8/2/2019 Food as MedBend

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FoodasMedicine

Oregon State University Extension Service

Sharon Johnson M.S.


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Whats true.

We take food insideour bodies and turnit into us. Americans are the

most overfed andundernourishedpeople in the world.

Source: Digestive Wellness, 2005


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Whats true..

Of the 10 leadingcauses of death in

the U.S. four, including

the top three, areassociated with dietaryexcess

Coronary arterydisease

Some types of Cancer

Stroke

Diabetes

Source: USDA Food Review


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Food as Medicine?

If you have morethan four

physicians,nutrition isprobably the

medical answerAbraham Hofler M.D. PhD


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Heres (part of) the problem.

Nearly half our caloriescome from nutritionallydepleted foods

We get 19% of ourcalories from sugar and21% from fats and oils

Source: Digestive Wellness


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Food as Medicine?

As we age, we need

Less food

More nutrient-dense food

Colorful food


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Less Food?

Consider using a9 plate

1/2 the plate should bevegetables

1/4 quarter should be wholegrains

1/4 quarter should beprotein

Source: Idaho Plate Method/Meals

Made Easy


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Nutrient-dense food?

Every day: 2 cups offruit

Every day: 2 1/2 cups

of vegetables Every day: 3 cups of

low fat milk (or anequivalent)

Source: 2005 New Dietary

Guidelines, 2000 calories


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More colorful food?

Your plate should looklike a pile of colorcrayons

Colorful foods (red,yellow/orange,blue/purple, green,white) actually preventdisease conditions

Source:www.5aday.gov
http://www.5aday.com/http://www.5aday.com/


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The advantages of colorin your dietit can treat disease

Vitamins and minerals

Antioxidants (to

neutralize free radicals) Fiber

Lessened likelihood ofoverweight/obesity

Source: USDA New Dietary Guidelines


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What we dont need..

Food additives Earlier times: people

preserved foods with sugar,salt and vinegar

Currently,3,000 foodadditives used in the U.S.

Average individual intake ofpreservatives: 14

pounds/year

Source: Digestive Wellness


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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
http://www.5aday.gov/http://www.5aday.gov/


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Orange-yellow fruits,vegetables

Cancer fighters

Reduce risk of stroke Promote heart health

Foster immune systemhealth

Source: Harvard Nurses HealthStudy; The Color Code


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Green fruits and vegetables

Vision protection

Lowers risk of somecancers

Promotes strong bones andteeth

Source: www.5aday.gov


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Blue-Purple fruits andvegetables

Lowers risk of somecancers

Improves memory; reversesmental decline

Improves urinary tracthealth

Source:www.5aday.gov


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White fruits and vegetables

Promote heart health

Support cholesterol levels

that are already healthy Lower risk of some

cancers

Source: www.5aday.gov
http://www.5aday.gov/http://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 moreounce-equivalentsof whole grain

products each day

Make half your

grains whole

Source:www.mypyramid.gov
http://www.mypyramid.gov/http://www.mypyramid.gov/


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Reduce use of processed foods

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:


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Hydrate (drink enough water)

Make it a habit:

Take medicationswith water

Eat your water

Remember: olderadults may not

recognize the thirstsensation


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As we age, we need to

Select proteincarefully; eatseafood

Eat low fat meats,dairy

Consider replacing

meat with beans andlegumes


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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 necessarilybad 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 smallerportions

Eat more slowly

Increase our fiberintake


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As we age, we need to

Eat variety (dont relyon vitamins and foodsupplements)

Eat regularly (eat rightafter you arise)

Eat the sameamount at eachmeal

Source: Living a Healthy Life withChronic Conditions, 2006


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Why is it so hard to eat wisely?

Food choices arenot always underour 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 problemfoods

Keep colorful,

foods handy

Understand thatsome foodsbeckon.. and

some foodshum


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Consider.

Balance the calories you eat against those you burn!

The200 Calorie Plan

Eat 100 less calories--and exercise to use up

100 more Example: Cut out one

slice of bread and add20 minutes to your daily

walk


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Consider..

Worlds 5 Healthiest FoodsOlive oil, Soy, Yogurt, LentilsKimchee

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 choicesmake 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]
mailto:[email protected]:[email protected]


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Informational sources

Dietary Guidelines for Americans, 2005

www.5aDay.gov

Jean Mayer Human Nutrition Center on Aging

Weil Cornell Food and Fitness Advisor, CornellUniversity

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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