A guide to healthy eating: the joy of whole foods

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A guide to healthy eating the joy of whole foods
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The standard North American Diet is a significant
factor in the rising rates of chronic illness
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Percent of diseases potentially preventable with
diet and lifestyle change
Balancing Life-Style and Genomics Research for
Disease Prevention by Walter Willet
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Whats wrong with the standard North American
Diet?

• Highly processed foods tend to have poor nutrient
  density and low fiber content
• Nutrient poor diets lead to multiple nutritional
  deficiencies/insufficiencies
• Nutritional deficits have real effects on
  population health

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Common nutrient deficiencies in N.A.

• Omega 3 fatty acids
• Vitamin D
• Fiber
• Vitamin C
• Vitamin K
• Potassium
• Vitamin B6

• Calcium
• Iron
• Magnesium
• Zinc
• Vitamin E
• Vitamin A
• Copper

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Healthy Eating Index

• In a survey of 8,272 people done by the National
  Health and Nutrition Examination Survey (NHANES
  2003-2004), the average healthy eating score for
  people age 2 and older was 57.5 out of a possible
  score of 100.

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What else is wrong with the Standard North
American Diet?

• There tends to be an excess of
• Trans fats
• Saturated fats
• Omega 6 fatty acids
• Sodium
• Phosphorus
• Protein
• High GI carbohydrates, including added sugars,
  high fructose corn syrup etc

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Vulnerable groups

• The elderly
• Aboriginal populations
• The poor
• Alcoholics
• Patients with chronic disease
• Adolescents/teen mothers
• Hospitalized patients
• Vegans

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Essential nutrients nutrients we require but
cannot synthesize

• 9 amino acids (10 in children)
• An energy source
• 2 fatty acids
• 13 vitamins
• 21 minerals
• Water
• Oxygen

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Macronutrients(carbohydrates, fats, protein)

• Most North American diets have ample quantities
  of carbohydrates (mainly from starchy foods such
  as bread, rice, pasta), fats (cooking oils,
  margarine, butter, fried foods, added fats in
  baked goods), and protein (meat, milk, cheese,
  yogurt, fish)

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Problems with macronutrients in typical North
American diet

• Carbohydrates poor quality (low nutrient
  density), high glycemic index, low fiber, contain
  other harmful substances (e.g. trans fats)
• Fats often the wrong kinds of fats very
  little of the essential fatty acids we require
• Protein often present in excessive amounts, poor
  quality, containing other harmful substances
  (e.g. saturated fats)

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Nutrient density versus calories

• North American diets are rarely short of
  calories. The average person in Canada consumes gt
  2000 calories per day.
• In order to improve the nutritional content of
  our diet, we must, therefore, consume more
  nutritionally dense foods.
• The more empty calories we consume, the more
  obese and unhealthy we tend to become.

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The solution eat whole foods

• Whole foods generally have higher nutrient
  density than processed foods
• Whole foods are minimally processed with few
  nutrients removed and no harmful substances added

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Characteristics of whole foods

• Whole foods do not contain added trans fats,
  artificial coloring agents, high fructose corn
  syrup, etc

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Some examples of whole foods

• Fresh or frozen fruits and vegetables that have
  been minimally processed, other than to be
  washed, trimmed (or blanched) and then eaten
  either raw or cooked.

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Whole foods whole grains, legumes and nuts/seeds

• 1. Whole grains wheat berries, brown rice,
  quinoa, millet, corn and products made from whole
  grains
• 2. Legumes kidney beans, pinto beans, garbanzo
  beans, navy beans, etc
• 3. Nuts walnuts, pine nuts, pecans, almonds,
  cashews, etc

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Whole foods

• Eggs, cheese, yogurt, milk, tofu, soymilk

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Whole foods

• Unprocessed beef,
• lamb, chicken,
• turkey and fish

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Whole foods versus nutrients

• Whole foods are complex mixtures of proteins,
  fats, carbohydrates, vitamins, minerals, enzymes,
  phytochemicals, fiber, water and possibly other
  as yet unknown constituents.
• Studies repeatedly find that whole foods have
  actions that are different from their isolated
  constituents

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Lycopene versus tomato powder

• Rats were treated with compounds known to induce
  prostate cancer. They were then fed their regular
  diet plus either whole tomato powder, pure
  lycopene or placebo.
• Rats fed the whole tomato powder had a
  significantly better chance of survival (without
  prostate cancer) compared with the lycopene and
  placebo groups (38 vs 20)

Prostate Carcinogenesis in N-methyl-N-nitrosourea(
NMU)Testosterone-Treated Rats Fed Tomato
Powder,Lycopene, or Energy-Restricted Diets J Nat
Can Inst Vol 95 No 21 Nov 2003
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Carrots

• Carrots contain over 100 phytochemicals and other
  substances including aesculetin, apegenin,
  arachidonic acid, p-hydroxybenzoic acid, caffeic
  acid, chlorogenic acid, chlorophyll, chrysin,
  cinnamic acid, p-coumaric acid, eugenol, ferulic
  acid, geraniol, beta-ionone, kaempherol,
  limonene, linalool, linolenic acid, luteolin,
  methionine, myristicin, oleic acid, alpha-pinene,
  psoralen, 5-methocypsoralen, quercetin,
  quercitrin, beta-sitosterol, stigmasterol,
  umbelliferone, vanillic acid, etc

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Carrots

• Carrots also contain B vitamins (B6, thiamine,
  folic acid), beta-carotene, vitamin C, magnesium,
  vitamin E, vitamin D2, potassium, copper,
  calcium, glutathione, iron, manganese,
  phosphorus, sulfur, calcium pectate (a type of
  pectin fiber)

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More about carrots

• There are several hundred different varieties of
  carrots available in six different colors
• The nutritional content of a carrot varies
  according to the variety, the soil type and
  quality, growing conditions, harvesting methods,
  storage and transportation, processing, cooking
  methods, etc

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Sulforaphane (an isothiocyanate) content of
different varieties of broccoli

• Sulforaphane content can vary from a low of 1.4
  mg/g to a high of to 32.9 mg/g
• Variety 26 had 23.5 x the amount of
  sulforaphane as did variety 172
• Mean sulforaphane was 12.9 mg/g

Determination of sulforaphane in broccoli and
cabbage by high-performance liquid
chromatography H Liang et al 2006
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Whole foods versus processed foods

• Processing may decrease the nutritional value of
  foods by removing parts of the whole food (e.g.
  the germ and bran of wheat), heating the food to
  high temperatures (e.g. oils), adding trans fats
  and sugars, etc

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The difference between whole grain flour and
enriched white flourin the content of 15
nutrients
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Phytochemicals in whole grains

• Whole grains contain unique phytochemicals that
  complement those in fruits and vegetables
• These include phenolic acid, ferulic acid,
  anthocyandins, quinone, flavonols, chalcones,
  flavones, flavanones, carotenoids, lignans,
  b-glucan, inulin, resistant starch, tocotrienols,
  tocopherols, oryzanols, sterols and phytates
• Most beneficial phytochemicals (50-80) are
  contained in the bran/germ of the grain

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Whole grain versus whole wheat

• Definition of whole grain If all parts of the
  kernel are used in the same relative proportions
  as they exist in the original kernel, then the
  flour is considered whole grain.
• Definition of whole wheat Up to 5 of the
  kernel may be removed. This portion contains much
  of the germ and some of the bran.
• Wheat germ protein, fiber, both essential fatty
  acids, potassium, magnesium, iron, zinc, iodine,
  selenium, vitamins E, K, A, thiamine, folate,
  riboflavin, niacin, B6, carotenoids, sterols, etc

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Extra virgin olive oil (EVOO)

• Rich in polyphenols that have antioxidant and
  anti-inflammatory properties.
• EVOOs anti-inflammatory properties are similar
  to Ibuprofen.
• EVOO also contains vitamin E, PUFAs, MUFAs,
  SFAs, vitamin K, phytosterols, etc
• Extra-virgin olive oil is part of the traditional
  Mediterranean diet

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Polyphenol content of different types of olive
oil
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Flax oil and flaxseed

• Flax oil is a good source of both essential
  polyunsaturated fatty acids
• alpha linolenic acid (omega 3)
• and linoleic acid (omega 6)

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Flaxseed

• Protein 20 protein
• Fiber 28 fiber (2/3 insoluble and 1/3 soluble)
• PUFAs Linolenic acid and linoleic acid
• Phytochemicals Lignans (phytoestrogens),
  beta-carotetene, lutein, zeaxanthin
• Minerals Calcium, potassium, magnesium, iron,
  copper, zinc, manganese, selenium
• Vitamins Vitamin C, thiamine, riboflavin,
  niacin, pantothenic acid, vitamin B6, folate,
  vitamin E
• Carbohydrates

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There are many kinds of salt in the world

• Himalayan salt
• Celtic sea salt
• Cyprus Black sea salt
• Hawaiian sea salt
• (volcanic black)
• Fleur De Sel
• Bolivian Rose Salt

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Unrefined sea salt vs table salt

• Unrefined sea salt is 84 sodium chloride
• Unrefined sea salt also contains gt 75 minerals
  including sulfur, magnesium, potassium, calcium,
  silicon, iron, zinc, copper, manganese, fluoride,
  boron
• However, sea salt has much lower iodine content
  than iodized salt
• (1.3 mg/g vs 68 mg/g)
• Iodized table salt contains 60-99 purified
  sodium chloride, anti-caking agents (calcium
  silicate) /- desiccants, /- dextrose, iodine

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Soy protein isolate versus whole soybeans

• 100 less vitamin C
• 100 less vitamin K
• 95 less potassium
• 87 less monounsaturated fat
• 86 less magnesium
• 85 less PUFAs
• 75 less carbohydrates
• 75 less vitamin B6
• 40 less fiber
• 35 less calcium
• 20 less zinc
• Most isoflavones are also removed

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Vitamin E as found in whole foods versus
supplements/food additives

• In whole foods, vitamin E exists as a combination
  of 8 different compounds a, b, d, g tocopherols
  and a, b, d, g tocotrienols
• Only synthetic or natural forms of
  alpha-tocopherol are added to foods.
• Most of the vitamin E added to multivitamins and
  used in individual vitamin E capsules is
  alpha-tocopherol

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What to look for in a healthy meal

• Flavorful, appealing, colorful
• At least 2 servings of fruits and/or vegetables
• Adequate but not excessive calories
• Reasonable balance of protein/carbs/fats
• Nutrient density
• Phytochemicals and fiber
• Low in trans fats, saturated fats,
• sodium, added sugars, etc

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What avoid or reduce in a healthy meal

• Highly processed, nutrient depleted foods
• High glycemic index carbohydrates
• Trans fats
• Saturated fats
• Omega 6 fats
• Foods containing toxic compounds e.g.
  heterocyclic amines, mercury, dioxins, etc

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Aim for variety

• Eating a wide range of colors and kinds of fruits
  and vegetables will provide a variety of
  nutrients and phytochemicals

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Cooking methods carotenoids

• Carotenoids (Beta-carotene, lycopene, lutein,
  etc) are best absorbed from cooked vegetables
  eaten along with some (healthy) fat
• Study salad fat free, low fat or regular
  dressing
• Absorption of carotenoids from the salad with fat
  free dressing was negligible.
• Best absorption was with the full fat dressing or
  with the addition of an avocado to the salad.

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Cooking methods meat and fish

• Charbroiling meats or fish at high temperatures
  (gt350F) causes the formation of heterocyclic
  amines (HCAs), toxic compounds associated with
  increased cancer risk.
• Baking or sautéing at lower temperatures is
  preferable
• Marinating meats or briefly microwaving them
  prior to putting on the barbeque can
  significantly reduce the formation of these
  compounds

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Cooking vegetables

• Cook greens and cabbage family vegetables lightly
• Steam or sauté (preferable to boiling)
• Cooking water may be used in soups and stews

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Eating breakfast

• Eating breakfast is associated with a lower risk
  of obesity
• Eating breakfast has also been found to increase
  overall nutrient intake, particularly for fiber,
  vitamin A, vitamin C, vitamin E, calcium, iron,
  folate
• This is especially true for children, adolescents
  and young adults

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Restaurant meals

• Excess calories, sodium, trans fats, saturated
  fats
• Too little nutrients (especially from fruits and
  vegetables)
• Strategies
• Add a large salad or a double order of steamed
  vegetables
• Avoid deep fried foods
• Choose smaller portions
• Eat out less often

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Should you become a vegetarian?

• A vegan eats only plant foods
• A lacto-vegetarian eats plant foods dairy
  products
• A lacto-ovo vegetarian eats plant foods dairy
  and eggs
• A lacto-ovo-pesco vegetarian eats plant foods
  dairy eggs fish

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Vegetarian diets cancer risk

• British study of 61,556 meat eaters and
  vegetarians followed for more than 12 years
• Vegetarians had an overall 12 lower risk of
  developing cancer. Some notable results
• 64 less stomach cancer
• 53 less bladder cancer
• 43 less non-Hodgkins lymphoma
• 75 less multiple myeloma

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Vegetarian diets and heart disease

• In general, vegetarians have
• lower cholesterol
• lower blood pressure
• lower body weight
• lower risk of dying from heart disease

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Vegetarian diets, obesity type 2 diabetes

• Mean BMI (body mass index) is lowest is vegans,
  then lacto-ovo vegetarians, then pesco
  vegetarians, then semi vegetarians, then
  non-vegetarians
• Even when adjusted for BMI and other risk
  factors, the odds ratio for developing type 2
  diabetes is 0.51(vegans), 0.54 lacto-ovo, 0.7
  pesco-vegetarians, 0.76 semi-vegetarians

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Why do vegetarian diets have health benefits?

• They do not include red meat, which has been
  associated in many studies with increased cancer
  risk
• This may be related to heterocyclic amines,
  nitrates, saturated fat, heme iron, environmental
  contaminants, etc
• Vegetarian diets tend to be lower in saturated
  fat, higher in fruits and vegetables, whole
  grains, nuts and beans

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Good resources for vegetarians and vegans
by Brenda Davis and Vesanto Melina
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Key recommendations 2009 Canada Food Guide(for
adults age 19-50)

• 7-10 servings of fruits and vegetables- at least
  1 dark green and 1 orange vegetable per day
• 6-8 servings of grain products, with at least
  half being whole grains
• 2 servings of milk and milk alternatives- choose
  lower fat dairy products, choose fortified soy
  milk
• 2-3 servings of meat and meat alternatives-
  choose legumes often, choose fish at least twice
  a week, choose lean meats

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The Great Plate
Used with permission from the University of
Michigan, MHealthy Health Well-Being Services
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Breakfast

• Whole grain cereal with slivered almonds, 1 milk
  (or soy milk) and a banana a glass of orange
  juice (or a bowl of berries)

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Breakfast smoothies
Low fat yogurt, banana, strawberries,
blueberries a healthy whole grain muffin
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A savory breakfast option

• egg corn tortilla
• sour cream (low fat)green onion, tomato salsa
  avocado, cheese (low fat)refried beans dash
  of hot sauce fresh cilantro

huevos rancheros
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Summary

• Eat a plant based, whole foods diet
• Eat a wide variety of fruits and vegetables each
  day (8-10 servings)
• Eat whole grains, legumes, nuts and seeds
• Eat fatty fish 3-4 times per week (salmon,
  sardines, black cod, herring, mackerel)
• Choose healthy fats extra virgin olive oil, oily
  fish, nuts, avocados

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A diet based on a variety of whole foods a
nutrient rich diet