Transcript White Fruits and Vegetables

Back To The Basics:
The Power of Whole Foods
Christy Burkard, RD
LiveLifeWell Registered Dietitian
Feeling
The
Power
FullofonWhole
FewerFoods
Calories
The
Coach Experience
JuneHealth
May
12,
2011
2011
January 2010
Company Confidential
Company
Confidential
© 2011
2012 Abbott
© 2010 Abbott
1
1
Introduction
• There are many popular diets
on the market these days, but
getting back to the basic, simple,
forms of foods can offer longer
lasting benefits than any fad diet
The Power of Whole Foods
Company Confidential
© 2012 Abbott
2
Points Covered Today
• Review of popular “Fad diets”
• Introduction of the new Food Guide icon
• How to increase the color in your diet
The Power of Whole Foods
Company Confidential
© 2012 Abbott
3
Meet LiveLifeWell Dietitian, Christy Burkard
• Registered, Licensed Dietitian
located in Lake County, IL
• M.S. Dietetics
• Specialist in Child, Adolescent
and Adult Weight Management
The Power of Whole Foods
Company Confidential
© 2012 Abbott
4
How To Spot a Fad Diet
• It may be a fad diet if it:
– Sounds too good to be true, it probably is. “Lose 15 lbs. in 7 days!”
– Recommends using a single food on a very consistent basis
– Promises quick and easy weight loss with no effort
– Eliminates an entire food group such as carbohydrates or dairy
– Guarantees an outcome in a specified time period
– Bases evidence for effectiveness only on the outcomes of other dieters
The Power of Whole Foods
Company Confidential
© 2012 Abbott
5
Make an Informed Decision
• To help you understand which diets are reasonable and which should
be avoided, the American Dietetic Association (ADA) has reviewed a
number of diet books, asking such questions as:
– What claims does the author make?
– What does his or her diet plan entail?
– Are there nutritional strengths in the plan? Weaknesses?
– What’s the Registered Dietitian’s bottom-line assessment of the book?
The Power of Whole Foods
Company Confidential
© 2012 Abbott
6
Fad Diet Review: The Belly Fat Cure
• By Jorge Cruise, Reviewed by Elisa Zied, MS, RD, CDN
– Claims: By following the new Carb Swap SystemTM eating method,
readers are promised they'll lose between 4 - 9 pounds each and every
week
– The Plan: Cruise claims losing weight, especially from the waistline,
has nothing to do with eating less and exercising more
• He argues the only way to lose weight and "unlock" unwanted belly fat is
to lower insulin
• 15 grams of sugar and 6 servings of carbohydrates each day will help you
steer clear of foods full of sweeteners and processed carbohydrates that
keep insulin levels high and belly fat present
– Cons:
• He encourages you to cut out most carbs including milk and fruit
• Large portions of high fat meats are encouraged
• This plan restricts healthful foods while increasing high fat foods
The Power of Whole Foods
Company Confidential
© 2012 Abbott
7
Fad Diet Review: Slim for Life
• By Dr. Gillian McKeith, Reviewed by Dawn Jackson Blatner, RD
– Claims: Outcomes from following the plan can include weight loss,
improved natural energy and healthier habits
– The Plan:
• 2-Day Detox: Claims to help the colon remove waste and is recommended once
every few months
• 1-Day Fat Flush: Breakfast is grapefruit, lunch is beans and brown rice and dinner
is cucumber soup and coleslaw
• 28-Day Eating Plan: Each day of the plan there are three meals and two snacks.
There is a one-page list of foods to eliminate and a six-page list of nourishing
foods to eat
• 3-Day SOS Emergency Plan: Extra easy meal choices are recommended such
as a fruit smoothie, miso soup, grilled vegetables and snacks of vegetable juices
The Power of Whole Foods
Company Confidential
© 2012 Abbott
8
Fad Diet Review: Slim for Life
• Pros:
• Cons:
– Offers advice about keeping food logs,
reading food labels, dining out and
eating on a set schedule
– The meal plans are NOT nutritionally
balanced
– They are low in whole grains and
dairy/dairy alternatives for calcium
and vitamin D
– The plan offers reasonable exercise
recommendations of at least 30
minutes of daily activity
– Recommendations are not based
in science
– Emotional issues are addressed by
using motivation, goal-setting,
visualization and ways to reward
yourself without food
The Power of Whole Foods
Company Confidential
© 2012 Abbott
– There are untrue statements
throughout the book such as
dehydration causes weight gain,
alcohol causes cellulite, and wheat
and spicy foods should be eliminated
9
Keep it Simple
• The promises, claims and testimonies from fad diets may be alluring,
but before you decide ask yourself the following questions:
– Is this a lifestyle I am confident I can maintain?
– Is it healthy for my family, or do I have to make separate meals?
– Am I eliminating any vital nutrients?
• Our bodies are designed to operate optimally on a variety of colorful
and natural foods
The Power of Whole Foods
Company Confidential
© 2012 Abbott
10
Get Back to the Basics
Feeling
The
Power
FullofonWhole
FewerFoods
Calories
The
Coach Experience
JuneHealth
May
12,
2011
2011
January 2010
Company Confidential
Company
Confidential
© 2011
2012 Abbott
© 2010 Abbott
11
11
You Are What You Eat… So Eat Smart
• Calories are NOT created Equally
– If you choose high sugar foods, your insulin levels spike and it is possible to feel an
energy crash soon after. You may even gain weight over time
• Timing Matters
– Our bodies will process food the same at any time of the day, but people that snack
at night may turn to higher calorie foods
• Drink Smart
– Fruit juices can be nutritious and maybe convenient, but don’t sacrifice convenience
for higher quality nutrition. Recommendation: ½ -1 cup/day
– Studies show that most fruits and vegetables contain antioxidants in the skins and
peels, which do not make it into juice
• One study reports that a whole orange contains up to 5x more of a major antioxidant than
a glass of orange juice
• The antioxidants and fiber are found in the white membranes that separate the orange
segments
The Power of Whole Foods
Company Confidential
© 2012 Abbott
12
Use the New USDA Icon
• Balancing Calories
– Savor your food, but eat less
– Avoid oversized portions
• Foods to Increase
– Make half your plate fruits and vegetables
– Make at least half your grains whole grains
– Switch to fat-free or low-fat (1%) milk
• Foods to Reduce
– Compare sodium in foods like soup, bread,
and frozen meals and choose the foods
with lower numbers
– Drink water instead of sugary drinks
The Power of Whole Foods
Company Confidential
© 2012 Abbott
13
Harvard’s Version Of The Plate
The Power of Whole Foods
Company Confidential
© 2012 Abbott
14
Add Power Foods
• Surveys estimate that less than a quarter of American adults today meet the minimum
recommendation of five servings of fruits and vegetables daily, much less than 7 to 10
servings considered optimal
• Vegetables are only 25 calories per ½ c. cooked or 1 c. fresh. They are rich in
fiber, water and protein. The goal is to fill ½ your plate with veggies and fruit
– While you’re out: Order an extra serving or a side salad and ask for a seasonal fruit
bowl for dessert
– Brighten your salad: Add sliced red bell peppers, carrots, or chopped red cabbage.
Your salad will look good and taste great!
– Try something new: Spaghetti squash, acorn squash, snap peas and brussell
sprouts can be a creative addition to the traditional family meal
– Add it in: Try shredded vegetables in your sauces, soups and casseroles and
experiment with the adding fresh fruit to your baked goods
– Choose rich colors: Brighten your plate with vegetables that are red, orange, or dark
green. They are full of energy and immune boosting vitamins and minerals
The Power of Whole Foods
Company Confidential
© 2012 Abbott
15
Power Up with the Rainbow
• The colors of our produce contain unique health components that are
essential to our health. Ensure your next meal has at least 2 of the
following:
– Red Fruits and Vegetables: are colored by natural plant pigments
called lycopene and anthocyanins that can protect cells from damage,
reduce risk of cancer, and assist in maintaining a healthy heart. Try red
apples, beets, cherries, cranberries, pink grapefruit, red grapes, red
peppers, raspberries, strawberries, tomatoes, and watermelon
– Orange Fruits and Vegetables: are usually colored by natural plant
pigments called carotenoids and can protect the eyes and heart, reduce
the risk of cancer, and improve immune system function. Try apricots,
butternut squash, cantaloupe, carrots, mangoes, oranges, papayas,
peaches, yellow peppers, pineapple, pumpkin, and sweet potatoes
The Power of Whole Foods
Company Confidential
© 2012 Abbott
16
Power Up with the Rainbow
– Green Fruits and Vegetables: are colored by natural plant pigment
called chlorophyll and can protect the eyes, and reduce the risk of birth
defects and cancer. Try asparagus, avocados, broccoli, kale, cabbage,
honeydew, kiwi, green peppers, spinach, and zucchini
– Blue and Purple Fruits and Vegetables: are colored by natural plant
pigments called anthocyanins and act as a powerful antioxidant to
protect cells from damage and reduce the risk of cancer, stroke, and
heart disease. Try blackberries, eggplant, plums, purple grapes, and
raisins
– White Fruits and Vegetables: are colored by pigments called
anthoxanthins and can reduce the risk of some cancers and heart
disease. Try bananas, cauliflower, garlic, mushrooms, onions, parsnips,
potatoes, and turnips
The Power of Whole Foods
Company Confidential
© 2012 Abbott
17
Shop Smart for Your Produce
• Celebrate the Season: Check out your local Farmer’s Market for
inexpensive, fresh, local produce. Good for you and the environment
• Stick to Your List: Take the time to plan out your meals ahead of time
and make your grocery list to save time in the store
• Try Canned or Frozen: Compare the price and the number of
servings from fresh, canned, and frozen forms of the same veggie or
fruit. If you can, fresh is best
• Buy Small Amounts Frequently: Fresh fruits and vegetables don’t
last very long so purchase them as needed
• Plant Your Own: Start a garden in the yard or a pot outside for fresh
and inexpensive fruits and vegetables
The Power of Whole Foods
Company Confidential
© 2011
2012 Abbott
18
Back to the Basics
• If you are starting a new “diet,” read it again to be sure it’s not a fad
– Is it too good to be true?
– Are you going to have to eliminate entire food groups?
– It may not be the plan for you!
• Increasing the fruits and vegetables in your diet will improve your
vitamin, mineral, and fiber intake
– Add color to your plate
• Makes food more appealing
• Includes many health benefits
The Power of Whole Foods
Company Confidential
© 2012 Abbott
19
Thank you!
Go to iLiveLifeWell.com for more
information on the resources
available to you
The Power of Whole Foods
Live Well,
Small
Steps
Stress
for Success
Less – Healthy Diet
May 12, 2010
January
Company Confidential
Company
Confidential
© 2012 Abbott
© 2010 Abbott
20
20