Transcript Guiltless Dining

Food as Medicine
“Let food be thy medicine
and medicine be thy food.” -Hippocrates
Andrea Ogden, RD
Food as Medicine
He that takes medicine and neglects diet,
wastes the skill of the physician.
- Chinese Proverb
Goiter: Iodine
Scurvy: Vitamin C
Rickets: Vitamin D, Calcium, and/or Phosphate
Beriberi: Thiamin (Vitamin B1)
Pellagra: Niacin (Vitamin B3)
Anemia: Iron, Vitamin B12
Neural Tube Defect: Folic acid
Objectives
o Relationship
between food &
Inflammation
o Phytonutrients help
the body fight
disease & manage
symptoms.
o Educate patients;
food in the disease
management
process.
Inflammation and Disease
Coronary Artery Disease
Inflammatory Bowel Disease
Autoimmune diseases
Obesity
Alzheimer’s disease
Rheumatoid Arthritis
Colon Cancer
The Western Diet
Promotes
Inflammation
• animal based foods
• limited vegetables
• high glycemic
• processed foods
containing omega-6 & trans fats
• high volume consumption
Focus on what you NEED
“Eat food. Not too much. Mostly plants.”
-Michael Pollan
Consistent meal pattern
Take time to enjoy your food
“Food is the most primitive form of comfort.”
- Sheilah Graham (1904-1988)
1,2,3
Anti-Inflammatory Diet
1. Eliminate trans fats
 The breakdown of trans fatty acids  free
radical formation, which can lead to damaged
blood vessels  more inflammatory agents
 Fast foods, chips, crackers, breads, soups,
pastries, processed peanut butter, margarine,
and Crisco
2. Reduce intake of saturated fats
 Animal fat in the form of butter, cream, and
lard
3. Reduce intake of omega-6 fatty acids
4. Increase intake of omega-3 fatty acids
 Hypolipidemic, Anti-hypertensive,
Antidepressant
 More fish and less corn, safflower, sunflower
and cottonseed oils
4, 5, 6, 7,8
“A Therapeutic Trial of a Raw
Vegetable Diet in Chronic Rheumatic
Conditions”
Proc Royal Soc Med 1936;20:1-10
5. Consume a diet rich in antioxidants from plant
foods
 Association between Inflammatory Bowel
Disease and Arthritis with low antioxidant levels
6. Eat a diet high in fiber
7. Include probiotics
8. Include spices
 ginger, turmeric, garlic, rosemary
9. Avoid high glycemic carbohydrates
10. Maintain a healthy weight
11. Avoid food sensitivities/allergies/intolerances
12. Include moderate amounts of soy products
9, 10, 11, 12
Drink to Your Health
Water
Green & Black Tea
Polyphenols
Flavonoids
Make your own
decaf
Wine & Beer
Polyphenols
13
Too much of a good thing…
Limit alcohol to 1 serving or less/day
Avoid High Fructose Corn Syrup
14
Dairy
Organic PLEASE
Non-fat will reduce saturated fat by nearly
8 grams
Probiotics -Yogurt & Kefir
Soy, almond, rice, &
hemp substitutes
15
Protein
Plant Based
Provides fiber
Organic or Non-Genetically Modified Soy
Vitamin E, Isoflavones, Plant
Sterols, and some Omega-3
Lower levels of inflammatory mediators
Complete protein
Cold Water Fish
Salmon, sardines, herring,
light tuna
Limited Organic Poultry
Egg Whites
Nutrition Content of Beans
Bean
Calories
Protein
grams
Carbohydrates
grams
Fiber
grams
Navy
178
8
21
5
Black
156
6
17
4
Fava
150
6
16
4
Lima
166
7
18
6
Pinto
157
6
17
4
Kidney 165
7
18
6
Soy
155
15
9
5
Lentils
115
18
20
8
Phytonutrients
“Phytochemicals are chemical compounds that occur
naturally in plants. The term is generally used to
refer to those chemicals that may affect health.”
• > 5000 phytochemicals identified in foods
• Polyphenols, Flavonoids
– Red, blue, purple pigments
– Flavonols like quercetin (red and yellow onions, tea,
wine, apples, cranberries, buckwheat, beans)
– Isoflavones (primarily soy)
• Terpenes like Carotenoids
– Alpha & beta carotene, lycopene, lutein
– Lipids are another terpene. Tocopherols (vitamin E)
– Omega-3,6,9 fatty acids – dark-green leafy vegetables,
grains, legumes, nuts.
16, 17
Make ½ the Plate
Vegetables
Vitamin C – citrus fruits, papaya, kiwi,
strawberries, cantaloupe, mango,
tomatoes, red and yellow peppers
Vitamin E – asparagus, corn, avocado
Trace minerals (zinc, copper, &
selenium) legumes, pumpkinseeds
Carotenoids – carrots, sweet potatoes, pumpkin,
yams, mango, broccoli, spinach, kale
Flavonoids –berries, apples, citrus fruits, tomatoes,
greens, beans
Plant sterols-legumes
Pre-biotics, fiber, and Omega-3’s
Whole Grains
As close to their natural state as possible
Vitamin E
Trace minerals
Prebiotics
Fiber
Fat IS Good for You
Monounsaturated fat
 olive oil, almonds, hazelnuts, avocado, & canola
oil.
Omega-3 Fats
 walnuts, pepitas
Limit Omega-6
 corn, sunflower, safflower,
soybean, cottonseed,
grapeseed, & peanut oils
Avoid partiallyHydrogenated oils
Herbs and Spices
Herbs come from the leaves of plants.
Spices come from the bark, stem and
seeds of plants.
Anti-Inflammatory Spices &
Healing Herbs
Ginger
Fennel
Parsley
Oregano
Cinnamon
Garlic
Rosemary
Turmeric
Focus on What You Need
Eliminate trans fats
Reduce intake of saturated fats
Reduce intake of omega-6 fatty acids
Increase intake of omega-3 fatty acids
Consume a diet rich in antioxidants from plant foods
Include moderate amounts of soy products
Eat a diet high in fiber
Include probiotics
Include spices and herbs
Avoid high glycemic carbohydrates
Maintain a healthy weight
Avoid foods we are sensitive/allergic/intolerant to.
Andrea Ogden, RD
Scripps Center for Integrative Medicine
[email protected]
858.554.3378
Resources
The Cook’s Thesaurus http://www.foodsubs.com/
San Diego Farm Bureau
http://www.sdfarmbureau.org/
Herb & Spice Chart
http://homecooking.about.com/library/archive/blmi
sc2.htm
Sustainable Fishery
http://www.oceansalive.org/home.cfm
http://www.mbayaq.org/cr/SeafoodWatch.asp
Chef MD: Big Book of Culinary Medicine, John La
Puma
Eating Well for Optimum Health, Weil MD
Superfoods Rx, Pratt MD
How to Cook Everything Vegetarian, Bittman