Download Eating Wisely/Aging Well

Food as Medicine
Oregon State University Extension Service
Sharon Johnson M.S.
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What’s true….
We take food inside
our bodies and turn
it into us.
Americans are the
most overfed and
undernourished
people in the world.
Source: Digestive Wellness, 2005
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What’s true…..
Of the 10 leading
causes of death in
the U.S. four, including
the top three, are
associated with dietary
excess



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Coronary artery
disease
Some types of Cancer
Stroke
Diabetes
Source: USDA Food Review
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Food as Medicine?
If you have more
than four
physicians,
nutrition is
probably the
medical answer
Abraham Hofler M.D. PhD
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Here’s (part of) the problem….

Nearly half our calories
come from nutritionally
depleted foods

We get 19% of our
calories from sugar and
21% from fats and oils
Source: Digestive Wellness
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Food as Medicine?
As we age, we need…
Less food
 More nutrientdense food
 Colorful food

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Less Food?

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
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Consider using a
9” plate
1/2 the plate should be
vegetables
1/4 quarter should be whole
grains
1/4 quarter should be
protein
Source: Idaho Plate Method/Meals
Made Easy
7
Nutrient-dense food?



Every day: 2 cups of
fruit
Every day: 2 1/2 cups
of vegetables
Every day: 3 cups of
low fat milk (or an
equivalent)
Source: 2005 New Dietary
Guidelines, 2000 calories
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More colorful food?

“Your plate should look
like a pile of color
crayons”

Colorful foods (red,
yellow/orange,
blue/purple, green,
white) actually prevent
disease conditions
Source: www.5aday.gov
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The advantages of color
in your diet–it can treat disease


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Vitamins and minerals
Antioxidants (to
neutralize free radicals)
Fiber
Lessened likelihood of
overweight/obesity
Source: USDA New Dietary Guidelines
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What we don’t need…..
Food additives
 Earlier times: people
preserved foods with sugar,
salt and vinegar

Currently,3,000 food
additives used in the U.S.

Average individual intake of
preservatives: 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
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Color your food and prevent disease?
Orange-yellow fruits,
vegetables




Cancer fighters
Reduce risk of stroke
Promote heart health
Foster immune system
health
Source: Harvard Nurse’s Health
Study; The Color Code
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Color your food and prevent disease?
Green fruits and vegetables
 Vision protection
 Lowers risk of some
cancers
 Promotes strong bones and
teeth
Source: www.5aday.gov
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Color your food and prevent disease?
Blue-Purple fruits and
vegetables
 Lowers risk of some
cancers
 Improves memory; reverses
mental decline
 Improves urinary tract
health
Source:www.5aday.gov
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Color your food and prevent disease?
White fruits and vegetables
 Promote heart health
 Support cholesterol levels
that are already healthy
 Lower risk of some
cancers
Source: www.5aday.gov
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As we age, we need to….


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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 more
ounce-equivalents
of whole grain
products each day

Make half your
grains whole
Source: www.mypyramid.gov
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Reduce use of processed foods

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Read nutrition labels
Read nutrition labels
Read nutrition labels
Read nutrition labels
Read nutrition labels
Read nutrition labels
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Use the nutrition information
on your food label!

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Look at serving size first
Note calories/serving
Fat: <65g (<20g
saturated fat)
Cholesterol: <300mg
Sodium: <2,400 (1 tsp)
Potassium: <3500mg
Carbohydrates: 300mg
Fiber: 25g
Recommended daily: 2,000 calorie base
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Hydrate (drink enough water)
Make it a habit:
 Take medications
with water
 “Eat your water”
 Remember: older
adults may not
recognize the thirst
sensation
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As we age, we need to…

Select protein
carefully; eat
seafood

Eat low fat meats,
dairy

Consider replacing
meat with beans and
legumes
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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 necessarily
bad 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 smaller
portions

Eat more slowly

Increase our fiber
intake
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As we age, we need to…

Eat variety (don’t rely
on vitamins and food
supplements)

Eat regularly (eat right
after you arise)

Eat the same
amount at each
meal
Source: Living a Healthy Life with
Chronic Conditions, 2006
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Why is it so hard to eat wisely?

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Food choices are
not always under
our control
Food comforts us
Food is everywhere
Eating out is “in”
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What works—
How do you eat more wisely?

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Eat often
Watch portions
Plan for ‘problem
foods’
Keep colorful,
foods handy

Understand that
some foods
“beckon”.. and
some foods
“hum…”
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Consider….
Balance the calories you eat against those you burn!
The”200” Calorie Plan
 Eat 100 less calories-and exercise to use up
100 more
 Example: Cut out one
slice of bread and add
20 minutes to your daily
walk
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Consider..
‘World’s 5 Healthiest Foods’
Olive oil, Soy, Yogurt, Lentils
Kimchee
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 choices…make 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]
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Informational sources
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Dietary Guidelines for Americans, 2005
www.5aDay.gov
Jean Mayer Human Nutrition Center on Aging
Weil Cornell Food and Fitness Advisor, Cornell
University
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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