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Super Foods for Super Health

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... and veggies on wheat bread = 600 calories, 36.5 grams fat ... Panera Bread. Bob Evans. Friendly's. P.F. Chang's. Macaroni Grill. Chili's. UNO Chicago Grill ... – PowerPoint PPT presentation

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Title: Super Foods for Super Health


1
Super Foods for Super Health
  • Tonya Gomez, RD/LD
  • Jill Crossgrove, RD/LD

2
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

3
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

4
3g oat soluble fiber/day
  • 1 ½ cups cooked oatmeal
  • ¾ cup dry oatmeal
  • 3 cups oatmeal squares

5
Nuts
  • Healthy fats to promote heart health
  • ?cholesterol
  • ?triglycerides
  • 1.5oz/day(50g)

6
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!

7
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!

8
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

9
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

10
Yogurt
  • Probiotics
  • Fight harmful bacteria in the intestine
  • Aid digestion
  • Metabolize food
  • Calcium
  • Protein

11
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

12
Eating Out and the Obesity Epidemic
13
Is There a Connection?
14
Eating Out and the Obesity Epidemic
  • Overweight and obesity are caused by energy
    imbalance
  • Calories in Calories out

15
  • 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

16
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
17
Today 820 calories
20 years ago 320 calories
Statistics from National Heart, Lung, and Blood
Institute www.nhlbi.nih.gov
18
Eating Out and the Obesity Epidemic
  • Food in the Fast Lane.

19
  • 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

20
  • 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

21
  • 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

22
  • Is sit down dining healthier?

23
  • 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

24
  • 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

25
  • 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

26
  • 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

27
  • 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

28
Healthier Options When Eating Out
29
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

30
  • 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

31
  • Lets compare!
  • Wendys Classic Single w/everything and cheese
  • 500 calories
  • Large Fries
  • 520 calories
  • Large Pop (non-diet)
  • 400 calories
  • Total 1420 calories

32
  • 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!

33
  • 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

34
  • 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

35
  • 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

36
Healthier Options When Eating Out
  • Wolves in sheeps clothing.

37
  • 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.

38
  • Healthy foods commonly sabotaged continued
  • Steamed vegetables
  • Egg-white omelet
  • Grilled / baked / broiled fish, chicken, and lean
    cuts of meat
  • Pasta with marinara sauce

39
  • 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.

40
  • 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?

41
  • 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

42
  • 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).

43
  • 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

44
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.

45
  • 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

46
  • 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

47
  • Fulton County Health Center
  • Tonya Gomez, RD/LD
  • tgomez_at_fulhealth.org
  • Jill Crossgrove, RD/LD
  • jcrossgrove_at_fulhealth.org
  • (419)330-2721
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