new food rules

New Food Rules

Adapted from Food Rules An Eater’s Manual

By Michael Pollan

REVIEW

• CHO, proteins, fats, ETOH are the building blocks of nutrition

• Micronutrients and vits

Fats and Oils at the top wrong, doesn’t recognize fats from different sources.Meat 2-3x/day could be challenged, Bottom CHO, Eat more fruits and vegies.

Moderate ETOH and folate assoc with < CV disese, ETOH alone > breast CA

• Whole grain food/ high fiber decreased heart disease.

• Gylcemic load=surge of insulin with refined grains followed by drop. High glycemic load=increased risk of diabetes.

• Milk/fish/sunshine best source of vit D:800IU

Effects of Maternal Nutrition on Fetus

• Deficiencies can interfere with cell and organ growth

• If deficiencies occur during cell division - permanent consequences

• If deficiencies occur during cell enlargement - reversible

Role of Nutrients

• Carbohydrates:– Primary source of energy– Fiber

• Fats:– Energy– More completely absorbed during pregnancy

Role of Nutrients (cont’d)

• Calcium and phosphorus:– Mineralization of fetal bones and teeth– Energy and cell production– Acid–base buffering

Role of Nutrients (cont’d)

• Iodine:– Essential for brain development

• Sodium:– Metabolism– Regulation of fluid balance

Role of Nutrients (cont’d)

• Zinc:– Protein metabolism– Synthesis of DNA and RNA– Fetal growth– Lactation

Role of Nutrients (cont’d)

• Magnesium:– Cellular metabolism– Structural growth

• Iron:– Oxygen-carrying capability

Role of Nutrients (cont’d)

• Vitamin D:– Absorption and utilization of calcium and

phosphorus

• Vitamin E:– Fat absorption

• Vitamin K:– Synthesis of prothrombin

Role of Nutrients (cont’d)

• Vitamin C:– Development of connective tissue – Development of vascular system

• B vitamins:– Cell respiration and glucose oxidation– Energy metabolism

Changes in Nutritional Needs

• No change in:– Fat– Vitamin A– Vitamin K– Iodine– Sodium

Changes in Nutritional Needs (cont’d)

• Increased needs:– Calories– Carbohydrates– Protein– Calcium– Zinc– Magnesium

Consider a Food Intake/3 Day Diary

Weight Gain During Pregnancy

• Weight gain in terms of optimum ranges based on prepregnant body mass index (BMI)

• Pattern of weight gain:– Normal weight: gain of 1.6 to 2.3 kg (3.5 to 5 lb) during the

first trimester, followed by an average gain of 0.5 kg (1 lb) per week during the last two trimesters

– Underweight: gain of 1.75 lb per week during the last two trimesters

– Overweight: gain of 0.7 lb per week during the last two trimesters

Vegetarian Diets

• Lacto-ovovegetarian—includes milk, dairy products, and eggs

• Lactovegetarian—includes dairy products but no eggs

• Vegetarian—includes no animal products

Vegetarian Diets in Pregnancy

• Increase in protein needs because of the lower quality protein sources:– Varied diet with adequate caloric intake and

complementary amino acids– Complete proteins may be obtained by eating different

types of plant-based proteins and whole-grain cereal with soy milk

• Difficulty obtaining sufficient calories because diet tends to be higher in fiber:– Supplementation with energy-dense foods

Vegetarian Diets in Pregnancy

• Daily supplement of 4 mg of vitamin B12 is necessary.

• Daily supplements of calcium and vitamin D are necessary:– If soy milk is used, only partial supplementation

may be needed

Food and Culture

• Foods have a symbolic significance• Related to major life milestones• Variations within cultural groups• Symbol of friendliness, warmth, and social

acceptance• Taking care of the family

Psychosocial Factors

• Socioeconomic factors may determine nutritional status

• Attitudes and feelings about pregnancy may influence diet

• May be used as a substitute for emotions

Adolescent Pregnancy Weight Gain

• Use dietary reference intakes (DRI) for nonpregnant teenagers

• Add nutrient amounts recommended for all pregnant women

• At risk because of their physiologic and anatomic immaturity

• Young adolescents need to gain more than older adolescents

Adolescent Dietary Issues

• Iron supplements are required• Calcium supplements are required• Irregular eating patterns must be assessed

over time

Nutritional Counseling for the Adolescent

• Positive approach• Suggest nutrient-rich foods• Include other family members involved in

meal preparation• Involve expectant father• Emphasize benefits to her and her baby• Peer classes

Nutritional Counseling for Formula-Feeding Mothers

• Dietary requirements return to prepregnancy levels

• Reduce caloric intake by 300 kcal/day

Nutritional Counseling for Breastfeeding Mothers

• Increase caloric intake by 200-300 kcal/day over pregnancy level

• Protein intake should be 65 mg/day for first 6 months and then 62 mg/day thereafter

• Calcium intake should be 1000 mg/day• Maintain adequate fluid intake

Facts

Fact 1. Populations that eat a so-called Western diet-lots of processed foods and meat, lots of added fat and sugar, lots of refined grains, lots of everything except vegies, fruits, whole grains- invariably suffer from high rates of Western diseases: obesity, type 2 diabetes, cardiovascular disease, and cancer.

• All obesity and type 2 diabetes• 80% of cardiovascular disease• More than 1/3 of all cancers can be linked to this diet

Fact 2 Populations eating a remarkably wide range of traditional diets generally don’t suffer from these chronic diseases.

People who get off the Western diet see dramatic improvements in their health.

What should I eat?

Eat Food: not edible foodlike substances

Highly processed concoctions designed by food scientists, consisting mostly of ingredients derived from corn and soy.

• Don’t eat anything your great-grandmother wouldn’t recognize as food – food or toothpaste?

• Avoid food products containing ingredients that no ordinary human would keep in the pantry.

• Ethoxylated diglycerides? Cellulose? Xanthan gum?

• Avoid food products that contain high-fructose corn syrup.

Reliable marker for food that has been highly processed.

• Avoid foods that have some form of sugar (or sweetener) listed among the top three ingredients.

• Any product that has more sugar than any other ingredients has too much sugar.

• 40 types of sugar used in processed foods.

• Avoid food products that contain more than five ingredients.

• Haagen-Dazs “five”• Three-ingredient Tostitos.

• Avoid food products containing ingredients that a third-grader cannot pronounce.

Avoid food products that make health claims.

• Remember margarine- turned out to contain transfats that give people heart attacks.

• Don’t take the silence of the yams as a sign they have nothing to say about your health.

• Avoid food products with the wordoid “lite” or the terms “low-fat” or nonfat in their names.

• You are better of eating the real thing in moderation than bingeing on “lite” food products packed with sugars and salt.

• Avoid foods that are pretending to be something they are not.

Diet CheesecakeIndividual Portion Size - Gluten FreeLight and Creamy, Tastes Like A Dream. Quite possibly the reason why you can now stick to your diet.Low Price of $3.49 per itemINGREDIENTS:NON FAT CREAM CHEESE, FARMER CHEESE, EGG WHITES, SPLENDA, CORN STARCH, VANILLA EXTRACT AND LEMON JUICE.

• Avoid foods you see advertised on television.

• Shop the peripheries of the supermarket and stay out of the middle.

• Processed foods dominate the middle, while fresh foods line the walls.

• Eat only foods that will eventually rot.• Real food is alive therefore it should

eventually die.

• Eat foods make from ingredients that you can picture in their raw state or growing in nature.

• Get out of the supermarket whenever you can.

• Buy your snacks at the farmers market

• Eat only foods that have been cooked by humans.

• Not corporations

• Don’t ingest foods made in places where everyone is required to wear a surgical cap.

• If it came from a plant, eat it; if it was made in a plant, don’t.

• It’s not food if it arrived through the window of your car.

• It’s not food if it’s called by the same name in every language. (Think Big Mac, Cheetos, or Pringles.)

What kind of food should I eat?

• Eat mostly plants, especially leaves.• Treat meat as a flavoring or special occasion

food.

“Eating what stands on one leg (mushrooms and plant foods) is better than eating what stands on two legs (fowl), which is better than eating what stands on four legs (cows, pigs, and other mammals.)”

- Chinese proverb

• Eat your colors colors reflect antioxidants, protect against chronic diseases.

• Drink the spinach water: soups and sauces• Eat animals that have themselves eaten well:Healthier if they have access to green plants

• If you have space, buy a freezer: meat in bulk, vegies in season

• Eat like an omnivore: try new species of plants, animals, fungi

• Eat well-grown food from healthy soil not necessarily “organic”

• Eat wild foods when you can: these plants have to defend themselves against pests/disease without our help

• Don’t overlook the oily little fishes: wild fish are among the healthiest things you can eat. Avoid the big fish at the top of the marine food chain-tuna, swordfish, shark (endangered/mercury)

“A land with lots of herring can get along with few doctors.” - Danish proverb

• Eat some foods that have been predigested by bacteria or fungi. Many cultures swear by the benefits of fermented foods. Yogurt, sauerkraut, soy sauce, kimchi and sourdough bread. Probiotics.

• Sweeten and salt your food yourself.

• Eat sweet foods as you find them in nature. IN nature sugar comes packaged with fiber. Fruit vs juice

• Don’t eat breakfast cereals that change the color of the milk.

• The whiter the bread, the sooner you’ll be dead. White flour not much different than sugar. Go for the whole grains.

• Favor the kinds of oils and grains that have traditionally been stone-ground.

• Eat all the junk food you want as long as you cook it yourself. If you make the french fries, you eat them less often.

• Be the kind of person who takes supplements-then skip the supplements. Exception = people with nutritional deficiency or >50.

• Eat more like the French. Or the Japanese. Or the Italians. Or the Greeks.

May not be the ingredients that keep the French healthy as much as their food habits: small portions eaten at leisurely communal meals, no second helpings or snacks.

• Regard nontraditional foods with skepticism.

• Have a glass of wine with dinner: if you are not pregnant.

ETOH appears to reduce the risk of heart disease, but the polyphenols in red wine(reseratrol) have unique properties.

How should I eat?

• Not too much.• Pay more, eat less.• …Eat less: caloric restriction slows aging in

animals, single strongest link between diet and cancer prevention

• Stop eating before you’re full. Japanese have a saying hara hachi bu-counseling people to stop eating when they are 80% full.

• Eat when you are hungry, not when you are bored. IF you are not hungry enough to eat an apple, then you are not hungry. Food=costly antidepressant.

• Consult your gut. 20 minute lag time til brain gets message you are full.

• Eat slowly.

• “The banquet is in the first bite.”• Spend as much time enjoying the meal as it

took to prepare it.• Buy smaller plates and glasses.• Serve a proper portion and don’t go back for

seconds.

• “Breakfast like a king, lunch like a prince, dinner like a pauper.

• Eat meals. Confine grazing to real food.• Limit your snacks to unprocessed plant food.• Don’t get your fuel from the same place your car

does.• Do all your eating at a table.• Try not to eat alone.

• Treat treats as treats.• Leave something on your plate.• Plant a vegetable garden if you have the

space, a window box if you don’t.• Cook.• Break the rules once in a while.