Super Foods for Super Health

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Super Foods for Super Health

• Tonya Gomez, RD/LD
• Jill Crossgrove, RD/LD

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Superfood

• -No legal definition
• -Food with high phytonutrient content that some
  may believe confers health benefits as a result.
• Wikipedia
• -Contain significant amounts of antioxidants,
  anthocyanins, vitamin C, manganese, dietary
  fiber

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Oats

• 1st FDA approved health claim for a food
• Acts like a sponge to absorb cholesterol-rich
  bile
• ? total blood cholesterol
• ? LDL
• No ? in HDL

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3g oat soluble fiber/day

• 1 ½ cups cooked oatmeal
• ¾ cup dry oatmeal
• 3 cups oatmeal squares

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Nuts

• Healthy fats to promote heart health
• ?cholesterol
• ?triglycerides
• 1.5oz/day(50g)

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Beans

• Foodlore
• Dry beans does not refer to the hydration state
• Healing
• Obesity
• Digestive
• Reduces Total LDL Cholesterol
• Tips
• Reduce up to 40 of sodium by rinsing canned
  beans. Also reduce gas!

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Cocoa Dark Chocolate

• Cardioprotective, likely due to
• Strong antioxidant capacity
• Decreased platelet reactivity
• Compounds responsible
• Flavonoids, particularly flavan-3-ols
• Proanthocyanidins
• Chocolate can vary in amount of
  flavonoids38-125g if flavonoid-rich
• Chocolate covered raisins---Yum!

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Broccoli

• Immune function Vit A, Vit C, antioxidants
• Bone health Calcium, Vit K, Folate, Mg
• Vit K produces proteins essential for bone
  formation
• Folate ? homocysteine (amino acid ? risk for
  bone fractures)
• Magnesium ? Mg ? Bone density

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Broccoli

• Heart health
• Fiber ? cholesterol
• Potassium(K) regulates BP
• Folate ? homocysteine
• Mg, Vitamin C along with carotenoids and
  anthocyanins
• Prostate health
• Lycopene carotenoid ? risks of cancers

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Yogurt

• Probiotics
• Fight harmful bacteria in the intestine
• Aid digestion
• Metabolize food
• Calcium
• Protein

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Blueberries

• Hearth health
• Fiber ? cholesterol
• Potassium regulate BP
• Vitamin C
• Antioxidants/Phytoflavonoids have been shown to
  slow reverse age-related brain decline when
  included in daily diet
• Anti-inflammatory properties

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Eating Out and the Obesity Epidemic
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Is There a Connection?
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Eating Out and the Obesity Epidemic

• Overweight and obesity are caused by energy
  imbalance
• Calories in Calories out

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• How much have restaurant portions grown over the
  past 20 years?
• Consider the average number of calories needed to
  achieve/maintain a healthy body weight
• Female 1600 calories per day
• Male 2000 calories per day

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20 years ago 85 calories (6.5 oz)
Today 250 calories (20 oz)
Statistics from National Heart, Lung, and Blood
Institute www.nhlbi.nih.gov
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Today 820 calories
20 years ago 320 calories
Statistics from National Heart, Lung, and Blood
Institute www.nhlbi.nih.gov
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Eating Out and the Obesity Epidemic

• Food in the Fast Lane.

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• McDonalds
• Big Mac 540 calories, 29 grams fat
• Large fries 500 calories, 25 grams fat
• Large soda 330 calories (avg)
• Total 1370 calories, 49 grams fat

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• KFC
• Extra crispy chicken breast 490 calories, 31
  grams fat
• Biscuit 180 calories, 8 grams fat
• Cole slaw or macaroni salad 180 calories, 10
  grams fat
• Mashed potatoes w/gravy 130 calories, 4.5 grams
  of fat
• Large soda 300 calories
• Total 1110 calories, 53.5 grams fat

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• Subway
• 6 Italian BMT w/American cheese, mayo, and
  veggies on wheat bread 600 calories, 36.5 grams
  fat
• Sun chips (1.5 oz) 210 calories, 9 grams fat
• 20 oz bottle soda 250 calories
• Total 1060 calories, 45.5 grams fat

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• Is sit down dining healthier?

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• Bob Evans
• Cobb Salad 698 calories, 46 grams fat
• Blue cheese dressing 440 calories, 47 grams fat
• 1 biscuit 314 calories, 18 grams fat
• 1 pat butter 37 calories, 4 grams fat
• Large orange juice 142 calories, 0 grams fat
• Total 1631 calories, 115 grams fat

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• Olive Garden
• 2 breadsticks 300 calories, 5 grams fat
• Garden fresh salad (1 serving) 350 calories, 27
  grams fat
• Fettuccini Alfredo 1220 calories, 75 grams fat
• 3 sodas 300 calories, 0 grams fat
• White chocolate raspberry cheesecake 890
  calories, 62 grams fat
• Total 3060 calories, 169 grams fat

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• Miscellaneous items
• Chilis
• Smokehouse Bacon Triple-The-Cheese Big Mouth
  Burger w/Jalapeno ranch dressing
• 2040 calories, 150 g fat
• Baskin Robbins
• Large Oreo Shake
• 2210 calories, 100 grams fat
• Macaroni Grill
• New York Cheesecake w/caramel fudge sauce
• 1660 calories, 97 grams fat

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• Miscellaneous items
• Pizza Hut
• Avg large slice
• 370 calories, 17 grams fat
• Starbucks
• Venti café mocha
• 410 calories, 17 grams fat
• Krispy Kreme Donuts
• Iced filled stick
• 350 calories, 20 grams fat
• Alcoholic mixed drinks (Olive Garden)
• Frozen margarita
• 340 calories

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• The changes in the restaurant industry have
  influenced how much we eat at home as well.
• Larger portions at restaurants larger portions
  at home
• Everything is bigger plates, cups, bowls,
  silverware

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Healthier Options When Eating Out
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Healthier Options When Eating Out

• Getting started
• First, find out how many calories you should be
  consuming daily (see handout)
• Check to see if the restaurant has nutrition
  information available online

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• Fast food and pizza chains
• Typically will offer comprehensive nutrition
  information
• Also Starbucks, Krispy Kreme
• Sit down Dining
• Healthy Items Only
• Max n Ermas
• Applebees
• Comprehensive listing of nutrition information
• Olive Garden
• Red Lobster
• Ruby Tuesdays
• Panera Bread
• Bob Evans
• Friendlys
• P.F. Changs
• Macaroni Grill
• Chilis
• UNO Chicago Grill
• Don Pablos Mexican Restaurant

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• Lets compare!
• Wendys Classic Single w/everything and cheese
• 500 calories
• Large Fries
• 520 calories
• Large Pop (non-diet)
• 400 calories
• Total 1420 calories

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• Classic single with everything except cheese/mayo
• 395 calories
• Small chili
• 200 calories
• Large diet pop, water, or artificially sweetened
  iced tea
• 0 calories
• Total 595 calories
• Savings 825 calories!

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• Fast Food General Tips
• Do not super size
• Order sandwiches without mayonnaise or cheese
• Substitute regular pop with diet pop,
  artificially sweetened iced tea, or water
• Order a side salad with light dressing instead of
  fries

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• Sit Down dining general tips
• Determine where and with whom you will eat
• Choose restaurant that supports weight loss
  efforts
• Avoid buffets
• Eat with supportive friends/family
• Have free extras brought with the meal rather
  than before
• Dont go to restaurant starving
• Eat slowly
• Drink lots of calorie free beverages

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• Sit Down dining general tips
• Eat a light dessert at home
• Salad dressing on the side
• Use fork dipping method
• Have coffee or tea (artificially sweetened) to
  signify the end of the meal
• Have half of your food boxed up right away
• Read menu descriptions
• Choose steamed, grilled, baked, broiled
• Avoid fried, buttered, in gravy, cream or cheese
  sauces

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Healthier Options When Eating Out

• Wolves in sheeps clothing.

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• Healthy foods commonly sabotaged
• 1. Entrée Salads 1040 calories
• 2. Chicken/tuna salad sandwiches 750 calories
• 3. Turkey or veggie burger 837 calories
• Figures taken from an average of 4 different
  national chains.
• These figures do not count drinks, freebees,
  appetizers, sides, desserts, etc.

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• Healthy foods commonly sabotaged continued
• Steamed vegetables
• Egg-white omelet
• Grilled / baked / broiled fish, chicken, and lean
  cuts of meat
• Pasta with marinara sauce

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• Gas Stations
• pay at the pump
• Cafeteria (at your place of employment)
• Pack meals more frequently
• Movies
• Order SMALL popcorn without butter
• Diet drinks or water
• Split candy
• Be cheap! Sneak healthy snacks in.

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• Why are we eating out more frequently?
• Dual income households
• Instant gratification
• Poor meal planning skills
• Trivializing the negative health impacts of
  eating out too frequently
• Kids have moved out of home
• Why cook for 1 or 2?

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• Why limit eating out ?
• You are more likely to maintain a healthy body
  weight.
• National Weight Control Registry-successful
  losers prepare 90 of their meals at home
• We tend to underestimate how much we eat when we
  eat out
• Service error
• Meals tend to be higher in sodium and fat, as
  well as calories.
• Eating out frequently will likely influence your
  eating habits at home as well

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• How much eating out is recommended?
• Shoot for no more than 2x per week
• Includes all types of eating out (fast food, sit
  down dining, take out, ordering pizza, eating in
  cafeterias, etc).

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• Meal planning
• Plan meals for a week in advance and grocery shop
  accordingly
• Do any prep work the night before
• Use crock pots
• Balance between making things from scratch and
  using convenience items
• Plan on having leftovers a couple times per week

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Conclusion

• Obesity is the number one health threat in the
  United States today. -Dr. Julie Gerberding,
  Director of Center for Disease Control
• Eating out too frequently and/or making poor food
  choices while eating out pose a health threat.

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• With BMI 30
• 55 increase in mortality
• 70 increase in coronary artery disease
• 75 increase in stroke
• 400 increase in type 2 diabetes

• Diabetes
• High Blood Pressure
• Cardio-vascular disease
• Hypercholesterolemia
• Sleep Apnea and Asthma
• Osteoarthritis and Gout
• NASH (non-alcoholic steatohepatitis)
• GERD
• Urinary Incontinence
• Gallbladder disease
• Feet swelling
• Fatigue
• Certain forms of cancer (breast, colorectal,
  prostate, endometrial, etc.)
• Infertility and Menstrual Problems
• Obstetric Complications
• Immobility
• DVT and thromboembolism
• Depression

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• The obesity epidemic is not the fault of the
  restaurant industry
• Large portions are a response to consumer demand
• Take personal responsibility for your food and
  exercise habits
• Eating out can be included in healthful diet plan
  in moderation.
• Limit to no more than 2 times per week.
• Make healthful choices when eating out and use
  available resources

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• Fulton County Health Center
• Tonya Gomez, RD/LD
• tgomez_at_fulhealth.org
• Jill Crossgrove, RD/LD
• jcrossgrove_at_fulhealth.org
• [phone]