Eating to Live, or Living to Eat?

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Eating to Live, or Living to Eat?

• Paula Martin, RD, LDN

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Program Outline

• Background and Introduction
• Food intake 24 hr. recall
• Portion Distortion
• Top Food and Consumer Trends
• Current approaches for health promotion and
  disease prevention
• Tips
• Q A

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Determine Your Intake Food intake 24 hr. Recall

• Using the sheet provided
• Write down everything you had to eat yesterday
• Write down everything you had to drink yesterday
• Start from the time you got up out of bed thru
  the time you got back into bed over 24 hours
• Keep your sheets for review

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Some reasons we choose what we eat

• Healthy
• The Kids Wanted It
• Quick/Convenient
• It was on sale/right price
• Traditions
• Comfort
• Stress
• TASTE!!! Still the number one reason!

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Do You Know How Food Portions Have Changed in 20
Years?
National Heart, Lung, and Blood Institute Obesity
Education Initiative
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BAGEL
20 Years Ago
Today
140 calories 3-inch diameter
How many calories are in this bagel?
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BAGEL
20 Years Ago
Today
140 calories 3-inch diameter
350 calories 6-inch diameter
Calorie Difference 210 calories
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Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
How long do you have to rake the leaves to burn
the extra 210 calories?
Based on 130-pound person
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Calories In Calories Out
If you rake the leaves for 50 minutes you will
burn the extra 210 calories
Based on 130-pound person
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SPAGHETTI AND MEATBALLS
20 Years Ago
Today
500 calories 1 cup spaghetti with sauce and 3
small meatballs
How many calories do you think are in today's
portion of spaghetti and meatballs?
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SPAGHETTI AND MEATBALLS
20 Years Ago
Today
1,025 calories 2 cups of pasta with sauce and 3
large meatballs
500 calories 1 cup spaghetti with sauce and 3
small meatballs
Calorie Difference 525 calories
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Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
How long to you have to houseclean to burn the
extra 525 calories?
Based on 130-pound person
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Calories In Calories Out
If you houseclean for 2 hours and 35 minutes, you
will burn approximately 525 calories
Based on 130-pound person
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SODA
20 Years Ago
Today
85 Calories 6.5 ounces
How many calories are in todays portion?
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SODA
20 Years Ago
Today
250 Calories 20 ounces
85 Calories 6.5 ounces
Calorie Difference 165 Calories
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Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
How long will you have to work in the garden to
burn those extra calories?
Based on 160-pound person
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Calories In Calories Out
If you work in the garden for 35 minutes, you
will burn approximately 165 calories.
Based on 160-pound person
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MUFFIN
20 Years Ago
Today
210 calories 1.5 ounces
How many calories are in todays muffin?
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MUFFIN
20 Years Ago
Today
210 calories 1.5 ounces
500 calories 4 ounces
Calorie Difference 290 calories
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Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
How long will you have to vacuum in order to burn
those extra 290 calories?
Based on 130-pound person
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Calories In Calories Out
If you vacuum for 1 hour and 30 minutes you will
burn approximately 290 calories.
Based on 130-pound person
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CHICKEN CAESAR SALAD
20 Years Ago
Today
How many calories are in todays chicken Caesar
salad?
390 calories 1 ½ cups
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CHICKEN CAESAR SALAD
20 Years Ago
Today
390 calories 1 ½ cups
790 calories 3 ½ cups
Calorie Difference 400 calories
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Trends in the U.S.

• Eating More Enjoying less (PewResearchCenter,
  4/2006)
• 39 enjoy eating a great deal, down from 48 in
  1989. (Gallup, Sept. 1989.)
• Six-in-ten Americans say they eat more than they
  should, either often (17) or sometimes (42).
• Since 1989, enjoyment of eating has fallen among
  all adults, but it has fallen most in those who
  describe themselves as overweight.
• People who reported they are overweight, dieting,
  worry about weight, dine out or have fast food
  at least 2 times a week and women all more prone
  to reporting they eat too much.

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Trends

• Junk Food intake
• Majority of Americans report they eat more junk
  food than they should, either often (19) or
  sometimes (36).
• Again more women and the other self-reported
  groups say they eat too much junk food
• Reasons
• 73 convenient
• 44 it is what people like to eat
• 37 heavy advertisement
• 24 more affordable
• 14 people dont know what foods are healthy

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Trends

• Who eats where and How often?
• 66 eat a meal in a restaurant at least once
  weekly
• Fast food intake is highest in males 47 vs.
  females 35
• 59 of 18-29 year olds eat fast food at least
  once a week

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Top Emerging Global Food Trends (Institute of
Food Technologists, April 2006)

• Quick fix
• Take out service from full service restaurants
• Inherently healthy
• Fancy
• Layered flavorings
• Grazing
• Low-, no- and reduced
• DIY doctoring
• Ethnic meals

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Current approaches for health promotion and
disease prevention

• Dietary Guidelines for Americans, 2005
  (www.healthierus.gov/dietaryguidelines)
• Make smart food choices from every food group.
• Find your balance between food and physical
  activity.
• Focus on fruits with at least 2 cups every day.
• Vary your veggies with at least 2 ½ cups each
  day. Eat more dark green and orange vegetables.
• Get 3 cups of low-fat or fat-free milk or the
  equivalent about of low-fat yogurt, or low-fat
  cheese.
• Eat at least 3 ounces of whole-grain cereals,
  breads, rice or pasta every day.
• Choose lean meats and poultry. Include fish,
  beans, peas, nuts and seeds more often.
• Know the limits on fats, salt, and sugars.
• Read the Nutrition Facts label on foods.
• Be physically active for at least 30 minutes most
  days of the week.

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Dietary Approaches to Stop Hypertension (DASH)

• http//www.nhlbi.nih.gov/hbp/prevent/h_eating/h_ea
  ting.htm

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American Cancer Society Great American Eat Right
Challenge

• http//www.cancer.org/docroot/PED/PED_9_Great_Amer
  ican_Eat_Right_Challenge.asp

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Therapeutic Lifestyle Changes Diet(TLC)

• http//www.nhlbi.nih.gov/cgi-bin/chd/step2intro.cg
  i

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American Heart Association

• http//www.americanheart.org/presenter.jhtml?ident
  ifier1200000

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American Diabetes Association

• http//vgs.diabetes.org/grocery_tour.jsp

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• FOOD GROUP TIPS

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• Go for whole. Use whole-grain ingredients
• Brown rice for stir-fries and pilaf
• Whole wheat flour in baked goods
• Wrap it up for Health
• Start with a sturdy, pliable wheat tortilla or
  flat bread
• Layer on well-dried greens lettuce, spinach, or
  other greens
• Spread on cooked grains bulgur, couscous, brown
  rice
• Flavor with salsa or salad dressing (go easy so
  the filling wont be soggy
• Add crunchy veggies diced bell peppers, onion,
  mushrooms, sprouts, drained or canned beans
• Top with meat, chicken or seafood (optional)
• Fold in the ends roll!

Source 365 Days of Healthy Eating from The
American Dietetic Association, 2004.
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• Go for Green
• Think beyond iceberg! Vary your salad greens use
  spinach, romaine, watercress, chicory, escarole.
• Serve on a bed of greens. Arrange grilled or
  roasted fish, chicken, or meat atop tender-crisp
  green beans or wilted spinach.
• Get leafy. Tuck chopped fresh spinach and other
  greens into sandwiches, pita, and wrapsand in
  lasagna, risotto, pasta dishes and burritos.
• Nosh on green snacks raw broccoli spears,
  asparagus spears, zucchini slices, or crisp snow
  peas.
• Sneak Em In Your family deserves the chance to
  experience new flavors, get the health benefits,
  and ultimately learn to enjoy vegetables in new
  ways.
• Serve salsa. Salsa (with tomatoes, beans, or
  other veggies) served with pita, bagel, or
  tortilla chips doesn't seem like a vegetable.
• Blend them in. Put shredded carrots in to mashed
  potatoes, or mix them with potatoes for
  twice-baked potatoes, chopped broccoli in
  macaroni and cheese, layered zucchini in lasagna,
  or shredded spinach in slaw.
• Serve on dish meals. That way, they cant push
  away the veggie side dish.

Source 365 Days of Healthy Eating from The
American Dietetic Association, 2004.
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• Eat a variety of fresh, canned (in water or its
  own juice), or frozen fruits.
• Dried fruits are very portable. ¼ cup equals one
  fruit serving.
• Make your own trail mixes.
• Add dried fruits to cookies or salads.
• 100 fruit juice is the best option however, 6
  ounces or ¾ cup is one serving. Find grandmas
  juice glasses!
• Serve a fruit rainbow at your next picnic
  Berries, kiwi, apple, and pear slicesget
  creative with the kids.
• Top pancakes, French toast, and waffles with
  fruit puree.
• Swirl fresh, frozen, or canned fruit in a
  blender thin with juice.
• Use fruit puree as a glaze for meat, poultry, or
  fish, too.

Source 365 Days of Healthy Eating from The
American Dietetic Association, 2004.
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• June is National Dairy Month.
• Enjoy milk in your morning coffee or tea.
• Drink your cereal milk too!
• As an afternoon snack drink low-fat strawberry,
  banana, or other flavored milk.
• Add a slice of flavor. Try a unique cheesegrated
  Asiago on grilled vegetables or hearty soup,
  dilled havarti with salmon, or gorgonzola with
  crisp apple or pear slices.
• Whirl a more-than-fruit smoothie. Blend milk,
  yogurt, or a calcium fortified soy beverage with
  your favorite fruits.
• Fortify! Blend in a little plain yogurt, grated
  cheese, or milk with mashed potatoes.

Source 365 Days of Healthy Eating from The
American Dietetic Association, 2004
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A word about lactose intolerance

• Thirty million Americans are lactose intolerant.
• The dairy good news If youre lactose
  intolerant, probably still can enjoy milk with
  your cookies.
• Drink milk with food. Diluting lactose makes it
  easier to digests.
• Enjoy less more often. A ½ cup serving may be
  easier to digest than a cup.
• Use calcium fortified food products like orange
  juice, soy beverages, and some womens oatmeal.
• Yogurt, or ice cream might be easier to digest.
• Consider using a dairy digestive aid.

Adapted from 365 Days of Healthy Eating from The
American Dietetic Association, 2004
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• Beans actually refers to the whole legume
  family chickpeas (garbanzos), lentils, peanuts,
  and soybeans---as well as black, kidney, lima,
  nave, pinto beans and many others. Try to enjoy
  beans twice a week.
• MyPyramid.gov recommendations
• Choose low fat or lean meats and poultry without
  visible fat or skin.
• Bake it, broil it, or grill it.
• Vary you choices with more fish (12 oz. week).
• Breakfast for dinner?
• Vegetable omelets make a quick satisfying
  dinner.
• Little effort, plenty of nutrition.
• Turn a quick side dish, like boxed rice or grain
  mix, into and easy main dish.
• Fortify it by adding canned fish (packed in
  water, not oil), or poultry chicken, crabmeat,
  salmon, shrimp or tuna.
• Use half the seasoning packet if able to reduce
  the salt content
• Canned beans any kind. Rinse for less sodium and
  better digestibility
• Dont forget the veggies!
• Enjoy!

Adapted from 365 Days of Healthy Eating from The
American Dietetic Association, 2004
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• Not an actual food group.
• Make most of your fat sources from fish, nuts,
  and vegetable oils.
• Liquid at room temperature Canola oil, corn oil,
  olive oil, soybean oil
• Naturally high in oil Nuts, olives, some fish,
  avocados
• Importance essential fatty acids, mono-and poly
  unsaturated fats do not raise bad (LDL)
  cholesterol, major source of vitamin E in the
  diet.
• Limit solid fats like butter, stick margarine,
  shortening, and lard.
• Balance fat intake with total calorie needs. One
  tablespoon of solid or liquid fat has around 120
  calories.
• Source www.MyPyramid.gov

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Tips Shopping and Dining out

• Half of a familys food budget is consumed by
  dining out.
• Eating in more often is one of the fastest ways
  to stay on budget.
• Planning is necessary involve entire family.
• Eat smarter when eating fast food buy the child
  size" every time.
• Be aware of what you are drinking and boost
  nutrition buy 100 fruit drinks, fat-free milk
  or waters.

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Other tips to control costs

• Bring lunches and snacks to work
• Cook once, eat twice Double whatever youre
  making and freeze the excess (up to 3 months) for
  a later meal.
• Make at least one or two meatless meals each
  week.
• Avoid over-packaged, and highly advertised foods.
  
• Buy fruit and vegetables in season.
• Review contents of your fridge daily to use items
  before they go bad.
• Use the weekly grocery store circular and coupons
  to see whats on sale and plan meals accordingly.

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Midafternoon slump tips

• High carbohydrate meals may increase serotonin
  among some people and contribute to drowsiness
• For others, a slump may be part of your body
  rhythm, even if you get enough rest, eat smart,
  stay active, and manage stress.
• To keep your energy up midday
• Eat lunch even if you are under pressure. Erratic
  eating can be any energy robber.
• Power up. Include lunch foods that stick longer
  a salad with meat, poultry, cheese, nuts, tofu.
• Snack smart if you are hungry. Keep snacks handy
  to your work area Fruit, juice, whole-wheat
  pretzels, yogurt, trail mix.
• Get up. Maybe you need to move, not eat. Walk to
  a colleagues desk to rev up you metabolism.
• Source 365 Days of Healthy Eating from The
  American Dietetic Association, R.Larson Duyff,
  MS,RD,FADA,CFCS2004.

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Foods for Heart Health

• Foods with Potential Benefits
• Beans, peas, barley
• Soybeans and other soy-based foods (not oil)
• Oats, Flaxseed (ground)
• Citrus Fruit
• Salmon, albacore tuna, sardines, mackerel
• Eggs with omega-3s
• Onions, scallions, shallots, garlic, leeks
• Red grapes, purple grape juice, red wine
• Vegetables
• Nuts (almonds, walnuts, pecans, hazelnuts, others
• Tea (green and black)
• Yogurt, buttermilk with live cultures
• Some cholesterol lowering spreads

• Functional Significance
• Soluble fiber, saponins
• Soy protein, isoflavones, saponins, plant
  sterols, perhaps fiber
• Soluble fiber, ligan
• Flavonoids, ferulic acid, caffeic acid
• Omega-3 fatty acids
• Omega-3 fatty acids
• Allyl sulfides
• Phenols, reseratrol, ellagic acid
• Plant sterols, ferulic acid, antioxidants,
• Phytic acid, arginine, plant sterols
• Catechins
• Probiotics
• Plant sterol and stanol esters

Source R.L.Duyff, American Dietetic Association
Complete Food and Nutrtion Guide (New York John
Wiley Sons, 2002.)