Eat More, Weigh Less, and Live

Healthy

PURIFYING OUR EATING HABITS

S.M.A.R.T. Plans

How did we do?

SELF-MANAGEMENT TOOLBOX

Trust in God

Practice Temperance

Manage Common Symptoms

Using Your Mind

Communicate with Your Health Care Team

Know your “red flags”

Physical Activity

Healthy Eating

Manage Stress & Difficult Emotions

Get Help When Needed

Adapt Activities

Use medications or remedies correctly while minimizing any side effects

Action Planning

COM

MO

N

NU

TRITIO

N

EDU

CATION

M

ESSAG

ES

“There are no good foods; no bad foods”All foods can fit into a healthy dietEnjoy everything in moderationFeel good messages meant to reassure people that meat, sugar, cheese, and processed foods can be part of a healthful diet

PRESENT NUTRITION EDUCATION MESSAGE

Diet-Related Diseases

• Heart Disease (#1)• Hypertension (#13)• Certain Cancers (#2)• Stroke (#4)• Diabetes (#7)• Obesity• High Cholesterol• Osteoporosis

Much of our nation’s disease

burden is preventable • Approximately 70% of

premature deaths are caused by poor nutrition, physical inactivity, and tobacco use. (McGinnis & Foege, 1993, 2004, JAMA)

• Only 10% of Americans eat a

healthy diet consistent with federal nutrition recommendations.

• The typical American diet is too high in saturated and trans fat, salt, and refined sugars and too low in fruits, vegetables, whole grains, calcium, and fiber.

Diet-Related Diseases – Virginia Statistics

Ages 55-64 (ages 65-74 #4 & #5 switched)1.Malignant Neoplasms (Cancer)2.Heart Disease3.Chronic Lower Respiratory

Diseases4.Diabetes Mellitus5.Cerebrovascular Diseases (Stroke)Ages 75 and over1.Heart Disease2.Malignant Neoplasms (Cancer)3.Cerebrovascular Diseases (Stroke)4.Chronic Lower Respiratory

Diseases5.Alzheimer’s Disease

The Truth isSome foods are damaging to human health, even in relatively small quantities. Other foods are highly protective to human healthPill-taking and exercise will not override a bad dietDietary Risks are the leading cause of disease burden in the U.S.70% of North Americans die from DIET-INDUCED chronic diseases

The Truth is“We often hear that ‘An ounce of prevention is worth a pound of cure.’ A plant-based diet may be one of our best and most practical ways to prevent chronic disease. Thus, to boost your health, it is sound strategy to move toward a plant-based diet.” Taken from (USDA Agricultural Research Service, 2006, http://www.ars.usda.gov/News/docs.htm?docid=9246 )

Principles of True Temperance

“True temperance teaches us to dispense entirely with everything hurtful, and to use judiciously that which is healthful.” (CG, p. 398)

Principles of True Temperance

• Carbohydrates• Calorie Density• Satiety

Carbohydrates

Richest Sources of:•Energy/Calories Vitamins C & E•Carotnoids•Phytochemicals

•Magnesium•B-Vitamins•Trace Minerals

“The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.” ~ Harvard School of Public Health

3 Main Types: sugar, starch, fiber

Carbohydrates

Good vs. Bad Carbohydrates

Complex Sugars vs. Simple SugarsLow GI vs. High GIHigh Quality vs. Low QualityUnrefined vs. RefinedWhole Foods vs. Processed

Foods

Carbohydrates

Natural Carbs vs. Processed CarbsHow they are grown in the garden

vs. Processed for shelf-life & taste

Carbohydrates

The Issue with Processed Carbs

• High in Calories & Calorie Density• Little to no Fiber, Vitamins, & Nutrients

“Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods.  These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.” ~ Harvard School of Public Health

CarbohydratesTOP 10 SOURCES OF CALORIES IN THE

NORTH AMERICAN DIETSoft drinks &sweet beveragesPastries and sweetbaked goodsHamburgersPizzaWhite bread, rolls,crackers

Alcoholic beveragesMilk, cheese, and

other dairy productsMeatPoultrySalty snacks such as

potato chips and French fries

Carbohydrates

Carbohydrates

Processing food results:•Water Eliminated/Reduced• Fiber Eliminated/Reduced• Nutrients & Vitamins Eliminated/Reduced

Calorie Density

Calorie Density: What is it & Why Does it

Matter?Number of Calories /gram of foodNumber of Calories / lb. of food

Understanding calorie density can help us understand how

easy it is to overeat

Calorie Density

Brocco

li

Orange

s

Oatmeal

Baked Potat

oes

Red Beans

Whole W

heat Bread

Oreos

Almonds

Olive O

il0

500

1000

1500

2000

2500

3000

3500

4000

4500

No. of Calories/lb

211128325 495 550

1120

21972600

4000

Calorie Density

Serving Size: ½ cupCalories: 25Calories from fat: 0Sodium: 55 mgCarbs: 6 g

2 Serving Sizes: 1 cupCalories: 50Calories from fat: 0Sodium: 110 mgCarbs: 12 g

Calorie Density

• 1 can has 6 servings, 900 calories (540 calories from fat , 54 g fat, 900 mg sodium, 15 g carb)

• ½ can has 450 calories (270 calories from fat + 27 g fat + 450 mg sodium, 7.5 g carb)

6 medium red potatoes0 calories from fat; 0 g of fat120 mg sodium

1 Serving is 16 crisps

Calorie Density is a Constant

Brocco

li

Orange

s

Oatmeal

Baked Potat

oes

Red Beans

Whole W

heat Bread

Oreos

Almonds

Olive O

il0

500

1000

1500

2000

2500

3000

3500

4000

4500

No. of Calories/lb

211128325 495 550

1120

21972600

4000

Calorie Density

• Studies show that most people ate the same weight of food over the course of a few days• Caloric intake varies according to types of foods

We can still eat plenty of food and lose weight and maintain health. We need to pay attention to calorie density and the types of food we eat.

Satiety

What is it?

Satiety

• Opposite of Hunger• Hunger is a built in survival mechanism, it’s not a bad thing• It’s difficult to defeat hunger purely on will-power

Satiety

What’s wrong with a “diet”?

1.We have to come off of it2.Typically restricts foods3.Often accompanied by

pills or supplements that are supposed to help us fight hunger

Satiety

• Hunger is not the problem

• The problem is that our food supply has changed and what we’re eating to satisfy our hunger

• Calories of the foods eaten = Satiety

Relationship Between Calorie Density & Satiety

Satiety

230 Calories

Small French Fries (2.5 oz) vs. Medium Cantaloupe

Satiety

200 Calories

4 Chicken Nuggets vs. 3 cups of Lentil Soup

Satiety

450 Calories

4 oz. gummy bears vs. 2 lbs pineapple

Satiety

800 Calories

1 cup cashews vs. 6 small baked potatoes

Calorie Density

Vegetab

lesFru

its

Unrefined Carbs

Beans,L

egumes

Fatty P

roteins

Refined Carbs

Junk F

ood

Nuts/Se

eds

Oil/Fa

t0

500

1000

1500

2000

2500

3000

3500

4000

4500

No. of Calories/lb

300100

500 600

10001400

280

4000

23000 - 400

400 - 800

800-1200

1200 +

Satiety

Serving Size: ½ cup, cookedCalories: 90Calories from fat: 0Sodium: 0 mgCarbs: 24 g

Satiety

720 Calories +

Satiety

471 Calories (calories reduced by 149 calories!)

Satiety

441 Calories (calories reduced by 279 calories!)

Satiety

Healthy Eating Guidelines

• Plant-Centered • Minimally Processed• Calorie Dilute (pair lower calorie vegetables or fruits with higher calorie starches)• Low S-O-S (Salt-Oil-Sugars)• Variety – Consume a variety of foods from plant-based food groups

MAKE SH

ORT-TERM

ACTION

PLANS

SMART PlanningS – Specific: It’s related to a specific action or behaviorM – Measurable: Answers the questions: What? How Much? When? And How Often?A – Achievable: It’s something you want to do and are able to doR – Realistic: You are confident you will complete your entire plan at a level of 7 or higher on a scale of 0 = not sure at all to 10 = absolutely sureT – Timely: something you can accomplish during the upcoming week.