A guide to healthy eating: A guide to healthy eating: the joy of whole foodsthe joy of whole foods

The standard The standard North North

American Diet American Diet is a significant is a significant

factor in the factor in the rising rates of rising rates of chronic illnesschronic illness

Percent of diseases potentially preventable with diet and lifestyle change

Balancing Life-Style and Genomics Research for Disease Prevention by Walter Willet

What’s 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

Common nutrient deficiencies in N.A.

Calcium

Iron

Magnesium

Zinc

Vitamin E

Vitamin A

Copper

Omega 3 fatty acids

Vitamin D

Fiber

Vitamin C

Vitamin K

Potassium

Vitamin B6

Healthy Eating IndexIn 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.

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

Vulnerable groups

The elderly

Aboriginal populations

The poor

Alcoholics

Patients with chronic disease

Adolescents/teen mothers

Hospitalized patients

Vegans

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

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)

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)

Nutrient density versus calories

North American diets are rarely short of calories. The average person in Canada consumes > 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.

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

Characteristics of whole foods

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

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.

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

Whole foods…

Eggs, cheese, yogurt, milk, tofu, soymilk

Whole foods…

Unprocessed beef,

lamb, chicken,

turkey and fish

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

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

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

CarrotsCarrots 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)

More about carrotsThere 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

Sulforaphane (an isothiocyanate) content of different varieties of broccoli

Sulforaphane content can vary from a low of 1.4 g/g to a high of to 32.9 g/g

Variety # 26 had 23.5 x the amount of sulforaphane as did variety # 172

Mean sulforaphane was 12.9 g/g

“Determination of sulforaphane in broccoli and cabbage by high-performance liquid chromatography” H Liang et al 2006

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

The difference between whole grain flour and enriched white flourin the content of 15

nutrients

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, -glucan, inulin, resistant starch, tocotrienols, tocopherols, oryzanols, sterols and phytates

Most beneficial phytochemicals (50-80%) are contained in the bran/germ of the grain

‘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

Extra virgin olive oil (EVOO)Rich in polyphenols that have antioxidant and anti-inflammatory properties.EVOO’s anti-inflammatory properties are similar to Ibuprofen.EVOO also contains vitamin E, PUFA’s, MUFA’s, SFA’s, vitamin K, phytosterols, etcExtra-virgin olive oil is part of the traditional Mediterranean diet

Polyphenol content of different types of olive oil

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)

Flaxseed

Protein: 20% protein

Fiber: 28% fiber (2/3 insoluble and 1/3 soluble)

PUFA’s: 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 ECarbohydrates

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

Unrefined sea salt vs table saltUnrefined sea salt is ~84% sodium chloride

Unrefined sea salt also contains > 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 g/g vs 68 g/g)

Iodized table salt contains 60-99% purified sodium chloride, + anti-caking agents (calcium silicate) +/- desiccants, +/- dextrose, + iodine

Soy protein isolate versus whole soybeans

100% less vitamin C 100% less vitamin K 95% less potassium 87% less monounsaturated fat86% less magnesium 85% less PUFA’s 75% less carbohydrates75% less vitamin B6 40% less fiber 35% less calcium 20% less zincMost isoflavones are also removed

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

In whole foods, vitamin E exists as a combination of 8 different compounds: tocopherols and 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

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

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

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

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.

Cooking methods: meat and fish

Charbroiling meats or fish at high temperatures (>350°F) causes the formation of heterocyclic amines (HCA’s), 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

Cooking vegetables

Cook greens and cabbage family vegetables lightly

Steam or sauté (preferable to boiling)

Cooking water may be used in soups and stews

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

Restaurant mealsExcess: 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

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

Vegetarian diets & cancer risk

British study of 61,556 meat eaters and vegetarians followed for more than 12 yearsVegetarians 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

Vegetarian diets and heart disease

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

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

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

Good resources for vegetarians and vegans

by Brenda Davis and Vesanto Melina

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

The Great Plate

Used with permission from the University of Michigan, MHealthy Health & Well-Being Services

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

Breakfast smoothies

Low fat yogurt, banana, strawberries, blueberries + a healthy whole grain muffin

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 cilantrohuevos rancheros

SummaryEat 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

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