Transcript Guidelines for Healthy Eating

Guidelines for Healthy Eating
Feed your body food, not
chemicals!
• Check the ingredients
– If you don’t recognize or can’t pronounce any of the
ingredients, you probably shouldn’t eat it
• Avoid preservatives and pesticides
– Obesity
– Toxicity/cancer
• Avoid artificial sweeteners at all costs
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Diabetes
Slow metabolism
Hunger
Obesity
Toxicity/cancer
Anybody know what this is?
• Enriched Corn Meal (Corn Meal, Ferrous Sulfate,
Niacin, Thiamin, Mononitrate, Riboflavin, and Folic
Acid), Vegetable oil (contains one or more of the
following: Corn, Soybean, or Sunflower oil), Whey,
Cheddar Cheese (Milk, Cheese Cultures, Salt,
Enzymes), Salt, Calcium Carbonate, Magnesium
Carbonate, Canola Oil, Maltodextrin, Whey Protein
Concentrate, Disodium Phosphate, Monosodium
Glutamate, Natural and Artificial Flavors, Lactic
Acid, Citric Acid, and Artificial Color (Including
Yellow 6, Yellow 5).
Anybody know what this is?
• Skim milk, wafer (bleached flour, sugar,
caramel color, dextrose, palm oil, corn flour,
cocoa, high fructose corn syrup, corn syrup,
modified corn starch, baking soda, salt,
mono and diglycerides, soy lecithin) sugar,
corn syrup, cocoa processed with alkali,
whey protein, cream, polydextrose inulin,
microcrystalline cellulose, cellulose gum,
mono and diglycerides, locust bean gum,
calcium sulfate, polysorbate 80,
carrageenan
Eat real food
• Ask yourself this question: “Would my
great-great-grandmother recognize this as
food?”
– If the answer is “No,” you probably shouldn’t
eat it
– Our bodies have not evolved to eat anything
that was not present over the course of our
evolutionary history
Is this food?
Is this food?
Is this food?
Is this food?
Is this food?
Is this food?
Is this food?
Is this food?
Is this food?
Facts about soda
• Framingham heart study (6000+ subjects followed
for several decades)
• For every ONE soda you drink per day, you have a
40% increased risk of obesity and metabolic
syndrome
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Obesity
High blood pressure
High blood sugar
High cholesterol
High triglyceride (fat) levels
Heart disease
Diabetes
• Risk is HIGHER for DIET sodas
What about animal products?
• “What has my food been
eating?”
• Fish
– Clean vs. polluted water
– Wild vs. farmed fish
• Poultry
– Antibiotics
– Processing
• Beef
– Artificial hormones
– Grass-fed vs. grain-fed
• Dairy/cheese
– Artificial hormones
– Lactose intolerance
Find out about your seafood
• Best seafood to eat
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Alaskan (Pacific) salmon
Pacific cod
Pacific halibut
Rainbow trout from the U.S.
Albacore tuna from the U.S.
Mahimahi from the U.S.
Catfish from the U.S.
Lobster from the U.S. or Caribbean
Shrimp or crawfish from the U.S.
Tilapia from the U.S.
Find out about your seafood
• Worst seafood to eat
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Imported bigeye/yellowfin tuna
Bluefin tuna
Atlantic cod
Atlantic flounder/sole
Grouper
Orange roughy
Snapper
Sturgeon
Swordfish
Shark
Environmental Defense Fund Seafood Selector:
http://www.edf.org/page.cfm?tagID=1521
What about grains?
• Recent development
of agriculture
• Whole grains vs.
refined flour
• Gluten
• Corn
• Corn syrup
What does “organic” mean?
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No artificial pesticides
No artificial fertilizers
No preservatives
No artificial food additives
No artificial hormones
No antibiotics
Are organic foods better than
conventional foods?
• Many pesticides found on conventionally
grown produce are linked to cancer and
birth defects
• Organically grown produce often has up to
30% more nutrients than conventionally
grown produce
– Soil quality
– Slower growing
• Environmental impact
What are the most important
foods to eat organic?
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Peaches
Apples
Sweet bell peppers
Celery
Nectarines
Strawberries
Cherries
Lettuce
Grapes
Pears
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Spinach
Potatoes
Carrots
Green beans
Hot peppers
Cucumbers
Raspberries
Plums
Oranges
Cauliflower
What foods are OK to eat
conventionally grown?
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Onions
Avocados
Pineapples
Mangos
Asparagus
Kiwi
Bananas
Environmental Working Group Shopping Guide:
www.foodnews.org
What should I eat?
• Produce!
– At least 7 servings of fruits and vegetables a day
– At least one serving for each 20 lbs of body weight (if you
weigh more than 140 lbs)
– At least one from each color group each day
• Lean, natural meat and dairy
– Fish from unpolluted waters
– Artificial hormone-free grass-fed beef or lamb
– Unprocessed, free range poultry that has not been fed
antibiotics
– Organic dairy and cheese products
• Whole grains
– NOT refined white flour - only brown grain products like
oatmeal, whole wheat bread, etc.
• Nuts
– Almonds
What should I eat?
• Purple/Red: Grapes, grape products (red wine, grape juice),
prunes, cranberries, blueberries, blackberries, strawberries, red
peppers, plums, cherries, eggplant, red beets, raisins, red
apples, red pears
• Red: Tomatoes, pink grapefruit, watermelon
• Orange: Carrots, mangos, apricots, cantaloupes, pumpkin,
acorn squash, winter squash, sweet potatoes
• Orange/Yellow: Orange juice, oranges, tangerines, yellow
grapefruit, lemon, line, peaches, papaya, pineapple, nectarines
• Yellow/Green: Spinach, collard, mustard greens, turnip greens,
yellow corn, avocado, green peas, green beans, green
peppers, yellow peppers, cucumber, kiwi, romaine lettuce,
zucchini, honeydew melon, muskmelon
• Green: Broccoli, brussel sprouts, cabbage, cauliflower, Chinese
cabbage, bok choi, kale
• White: Bananas, garlic, onions, leeks, celery, asparagus,
artichoke, endive, chives, mushrooms
Where can I buy healthy food in
Austin?
• Whole Foods and HEB produce and dairy departments
• Whole Foods meat department and bulk foods department
• Austin Farmer’s Market
– Saturdays from 9am-1pm at 4th & Guadalupe
– Wednesdays from 4-8pm at Triangle Park (46th St. between Guadalupe
and Lamar)
– www.austinfarmersmarket.org
• Boggy Creek Farm
– Wednesdays and Saturdays 9am-1pm
– Just east of downtown
– www.boggycreekfarm.com
• www.eatwild.com
• On campus:
– www.utexas.edu/oncampus/2008/07/07/dining-halls-serve-localproduce/
– www.utexas.edu/student/housing/index.php?site=0&scode=5&id=456
Grocery Shopping Tips
• Eat foods in their most natural state – unprocessed
or minimally processed
• Don’t eat diet food!
• If it comes in a package that claims it is really
healthy, it probably isn’t (at least not as healthy as
an alternative that doesn’t come in a package or
comes in a plain package that is not being
aggressively marketed)
• Shop the periphery of the grocery store – the
produce, dairy, seafood, and meat departments –
NOT the shelves full of processed food
UT Health and Fitness Resources
• Campus gym/RecSports/Texercise
• Fitness Institute of Texas
– Metabolic (caloric needs) testing, aerobic and
muscle fitness testing, body composition
(DEXA scan)
– www.edb.utexas.edu/fit/index.php
• University Health Services
– healthyhorns.utexas.edu/education/index.html
More Information
• www.nutritiondata.com
• www.fitday.com
For Further Reading:
• In Defense of Food by Michael Pollan