Download - Chapter 1 Food Choices and Human Health
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Food
Health
Choices
Human
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Images from Wikipedia
What is Healthy?
A: Egg McMuffin with sausage
B: Starbucks Venti Mocha Frappuccino & bran muffin
C: 1 cup of bran flakes with 1 cup 2% milk and ½ cup berries
D: Large doughnut (4 ½” diameter)
E: Bagel (4 ½” diameter) with cream cheese (3 tablespoons)
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Images from Wikipedia
What is Healthy?
A B C D E
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Image from The Paleo Diet
Not in AgreementLoren Cordain, PhD
Leading expert on evolutionary diets
Paleo Diet: Eat like our ancestors
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Not in Agreement
FishMeatVegetables
GrainsSugarDairyLegumes
Cons
ume
Limit
Image from The Paleo Diet
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Image from NealBarnard.org
Not in Agreement
Neal Barnard, MD
Founder of the PCRM
Advocates whole food, plant based diet
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Image from NealBarnard.org
Not in Agreement
Whole foodsPlant foodsGrainsLegumes
Animal foods* Meat* Fish* Dairy
Cons
ume
Limit
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Not in AgreementWilliam Davis, MD
Cardiologist, author of Wheat Belly
Modern wheat causes chronic disease
Image from WheatBellyBlog.com
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Image from WheatBellyBlog.com
Not in Agreement
FruitVegetablesMeat
All wheat(bread, crackers, pastas, etc)
Cons
ume
Limit
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Not in AgreementT. Colin Campbell, PhD
Nutritional Biochemist: The China Study
Animal protein causes chronic disease
Image from Wikipedia
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Not in Agreement
Image from Wikipedia
Whole FoodsPlant FoodsGrainsLegumes
Animal foods* Meat* Fish * Dairy
Cons
ume
Limit
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Not in AgreementRobert Lustig, MD
Sugar: The Bitter Truth (video went viral)
Sugar (fructose) is causing chronic disease
Image from ucsfbenioffchildrens.org
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Not in Agreement
Image from ucsf.edu
“Real Food” Sugar * added sugar* fruit juice* soda
Cons
ume
Limit
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Not in Agreement
Caldwell Esselstyn, MD
Author of Prevent and Reverse Heart Disease
Reversed heart disease with a low fat/non fat diet
Image from heartattackproof.com
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Not in Agreement
Image from heartattackproof.com
Whole grainsLegumesFruitsVegetables
All fat* Plant fat* Animal fatAnimal foods
Cons
ume
Limit
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Images from Wikipedia
Not in AgreementDavid Perlmutter, MD
Neurologist and author of Grain Brain
Avoid grains, eat fat and cholesterol
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Images from Wikipedia
Not in Agreement
VegetablesFruitsMeats
Grains* WheatSugar
Cons
ume
Limit
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Who To Believe?
Avoid fat Avoid grains
Avoid animal foods
Avoid wheat
Avoid animal protein
Avoid sugar
Avoid grains
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Who To Believe?
Avoid fat Avoid grains
Avoid animal foods
Avoid wheat
Avoid animal protein
Avoid sugar
Avoid grains
Whole Foods Plant Based Diet
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Who To Believe?
Avoid fat Avoid grains
Avoid animal foods
Avoid wheat
Avoid animal protein
Avoid sugar
Avoid grains
saturated fat is healthywhole wheat bread is not healthy
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Who To Believe?
Avoid fat Avoid grains
Avoid animal foods
Avoid wheat
Avoid animal protein
Avoid sugar
Avoid grains
It’s not fat or grains, it’s sugar
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Avoid fat Avoid grains
Avoid animal foods
Avoid wheat
Avoid animal protein
Avoid sugar
Avoid grains
Common Theme?
Avoid sugarAvoid processed foods
Eat vegetables
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Image by The Bitten Word on FlickrCC
"The Masai subsist on cattle blood and meat and milk and little else. Native Americans subsist on beans and maize. And the Inuit in Greenland subsist on whale blubber and a little bit of lichen. The irony is, the one diet we have invented for ourselves -- the Western diet -- is the one that makes us sick.”
Michael Pollan
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Image by The Bitten Word on FlickrCC
Western Diet
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Image by The Bitten Word on FlickrCC
SADStandard
American
Diet
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Image by The Bitten Word on FlickrCC
HEALTHY
healthywhole veggies
whole fruits
whole grains
good fats
mod calories
physical activity
limit processed
fats limit
processed meats
Limit refined grains
limit alcohol intake
avoid tobacco
avoid food
additives
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CHRONIC
DISEASEslow
long
lacks quick cure
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Leading Causes of Death in USRelated to Nutrition!
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WhoWantsDisease?
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CHRONIC DISEASE
diseaseGenetics
Viral infections
Lifestyle choices
Environmental factors
Poor nutrition Physical Inactivity
Socio-economic
Low birth weight
Aging
Stress
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CHRONIC DISEASE
diseaseGenetics
Viral infections
Lifestyle choices
Environmental factors
Poor nutrition Physical Inactivity
Socio-economic
Low birth weight
Aging
Stress
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What Can We Do About It?
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Image by The Bitten Word on FlickrCC
Food RulesDon’t eat anything your grandmother wouldn’t recognize
Don’t eat anything with more than 5 ingredients
Don’t eat anything with ingredients you wouldn’t recognize
Don’t eat anything that won’t eventually rot
If a product has to tell you it’s healthy, it probably isn’t
• Modified from Food Rules by Michael Pollan
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FOOD CHOICES Factors Affecting ChoiceAvailabilityToo many choices?
CostEnvironmentFriends
MusicLighting
ConveniencePlate SizeCulturalReligiousHunger
Social valuesAnimal rightsEnvironmentAdvertising
Taste
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Brian Wansink
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FOOD CHOICES Factors Affecting Choice
Nutrition
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ESSENTIAL NUTRIENTS
Nutrients needed by the body
Necessary for health and/or survival
Cannot be made by the body
Cannot be made in sufficient amounts
Must be obtained from food
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ESSENTIAL NUTRIENTS Carbohydrates
Fat
Protein
Vitamins
Minerals
Water
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NUTRIENTS
MacronutrientsCarbohydrates
Fat
Protein
MicronutrientsVitamins
Minerals
Water
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NUTRIENTS MacronutrientsCarbohydratesStarch
SugarFiberFatMono
PolyProtein
MicronutrientsVitaminsMinerals
Water
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ENERGY
Carbohydrates
Fat
Protein
yielding
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ENERGY
Carbohydrates: 4 calories/gram
Fat: 9 calories/gram
Protein: 4 calories/gram
yielding
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What is a Calorie?
Unit of
Food Energy
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What is a Calorie?
. of
. .
images from Wikipedia and Open Clip Art
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What is a Calorie?
.
.
..
images from Wikipedia and Open Clip Art
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ORGANIC
Carbohydrates
Fat
Protein
Vitamins
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Energy Yielding and Organic?
Carbohydrates
Fat
Protein
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Whole Foods
Image by Yvon on FlickerCC
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Packaged
Packaged
Processe
d
Processed
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Processed?
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The further a food appears from how it existed in nature, the less nutritious
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Natural
No legal definition
Does NOT mean healthy
Don’t be fooled
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Variety
Adequacy
Balance
Moderation
Calorie Control
Characteristics of Nutritious Diet
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Variety
Adequacy
Balance
Moderation
Images by Anathea Utley and Anne Heathen on FlickrCC
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Supplements
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SupplementsDon’t
supplements
for real food
substitute
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RESEARCH
Observation Hypothesis Test
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Case Study
Individual Too Little of Nutrient X Develops Illness Y
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Case Study
Child Mercury in diet Develops autism
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Case Study
Mercury Causes autism? Can’t make that conclusion
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Epidemiologic
Disease & Lifestyle
Connections
Populations
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Epidemiologic
Mediterranean Countries Diet high in olive oil Lower incidence of heart disease
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Olive oil Prevents heart disease? Can’t make that conclusion
Epidemiologic
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Two groups of peoples Provided two different diets Measure outcomes
Interventional
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Two groups of people High carb vs low carb diet
Measure weight loss & blood lipids
Interventional
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Double Blind Placebo Controlled
Randomized Interventional Trial
Gold Standard
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Reliable ResourcesAcademic journals
University websites
Informational websites with reliable authors:• Look for credentials, degrees, affiliations• Author of the article has been published by a University press• Author is associated with a University• Author has academic affiliations, has published in a scholarly journalMajor news sources (eg: NPR, ABC, NBC, CNN) • If the news source is reporting on a "new study" the study should ALWAYS be
cited.
Look at the url, look for .gov, .edu or .org
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Biased WebsitesSponsored by a Lobbyist Group
• Always check the “About Us” page
Site with an Agenda
• Eg: tobacco industry
Trying to sell you something
Author is not listed
No studies cited
• A hyperlink or in AMA format
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Citations: AMA Format
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THE END