Shopping for Whole Shopping for Whole Foods: Foods: Fact, Fact, Fiction and FinanceFiction and FinanceReal Life, Real Food for Cancer SurvivorsReal Life, Real Food for Cancer SurvivorsAugust 16, 2010August 16, 2010

Gretchen Gruender, MS, RDGretchen Gruender, MS, RD Leika Suzumura, RDLeika Suzumura, RDSeattle Cancer Care AllianceSeattle Cancer Care Alliance PCC Natural PCC Natural MarketsMarkets

Topic for TodayTopic for Today

Whole Foods: Fact and fictionWhole Foods: Fact and fiction

DefinitionsDefinitions Research related to cancerResearch related to cancer FinancesFinances ShoppingShopping CookingCooking

Questions and SamplesQuestions and Samples

Store TourStore Tour

DefinitionsDefinitions

What is a “whole food”What is a “whole food”

It is grownIt is grown A field of spinach or an orange groveA field of spinach or an orange grove Can you picture a field of doughnuts or power Can you picture a field of doughnuts or power

bars?bars? An animal raised in its natural environmentAn animal raised in its natural environment

It only has one ingredient – itselfIt only has one ingredient – itself

DefinitionsDefinitions

What is a “whole food”What is a “whole food”

It contains all or most of the original edible partsIt contains all or most of the original edible parts For example, a whole grain product vs. a white For example, a whole grain product vs. a white

flourflour

It has had very little done to it (least amount of It has had very little done to it (least amount of processing)processing) It has not been fortified, enriched, bleached, It has not been fortified, enriched, bleached,

refined, injected, hydrogenated, irradiated, refined, injected, hydrogenated, irradiated, gassed, stripped, dehydrated…gassed, stripped, dehydrated…

(Adapted from (Adapted from Feeding the Whole Feeding the Whole FamilyFamily))

Examples of a non - Examples of a non - Whole Foods MenuWhole Foods Menu

BreakfastBreakfast Organic brown rice syrup, (soy protein isolates, rice flour, malt Organic brown rice syrup, (soy protein isolates, rice flour, malt

extract, organic roasted soybeans. organic soy flour), organic extract, organic roasted soybeans. organic soy flour), organic rolled oats, blueberry fruit pieces (organic evaporated cane rolled oats, blueberry fruit pieces (organic evaporated cane juice, blueberry puree concentrate, brown rice syrup, pectin, juice, blueberry puree concentrate, brown rice syrup, pectin, citric acid, sodium citrate, natural flavor), organic toasted oats citric acid, sodium citrate, natural flavor), organic toasted oats (organic oats, organic evaporated cane juice), organic dry (organic oats, organic evaporated cane juice), organic dry roasted almonds, organic oat fiber, inulin (chicory extract), roasted almonds, organic oat fiber, inulin (chicory extract), organic milled flaxseed, organic oat bran, psyllium), organic organic milled flaxseed, organic oat bran, psyllium), organic evaporated cane juice, blueberries (blueberries, apple juice evaporated cane juice, blueberries (blueberries, apple juice concentrate), organic date paste, almond butter, organic concentrate), organic date paste, almond butter, organic sunflower oil, natural flavors, seal salt, citric acid. Vitamins sunflower oil, natural flavors, seal salt, citric acid. Vitamins and minerals: dicalcium phosphate, magnesium oxide, Vit C, and minerals: dicalcium phosphate, magnesium oxide, Vit C, Vit E, Iron, Vit A, Zinc, Vit K, sodium molybdate, Folic acid, B2, Vit E, Iron, Vit A, Zinc, Vit K, sodium molybdate, Folic acid, B2, B6B6

Examples of a non - Examples of a non - Whole Foods MenuWhole Foods Menu

LunchLunch Reconstituted nonfat dry milk, flour, water, Reconstituted nonfat dry milk, flour, water,

chicken, green chiles, modified food starch, chicken, green chiles, modified food starch, soybean oil, salt, chicken fat, chicken broth soybean oil, salt, chicken fat, chicken broth replacer (maltodextrin, salt, monosodium replacer (maltodextrin, salt, monosodium glutamate, chicken broth, hydrolyzed plant glutamate, chicken broth, hydrolyzed plant protein, disodium inosinate, disodium protein, disodium inosinate, disodium guanylate, autolyzed yeast extract), soy protein guanylate, autolyzed yeast extract), soy protein concentrate, dehydrated onions, jalapenos, concentrate, dehydrated onions, jalapenos, whey, flavorings, sodium tripolyphosphate, whey, flavorings, sodium tripolyphosphate, spices, baking powder, cellulose gumspices, baking powder, cellulose gum

Examples of a non - Examples of a non - Whole Foods MenuWhole Foods Menu

DinnerDinner Enriched macaroni, dried cheddar cheese, corn Enriched macaroni, dried cheddar cheese, corn

starch, partially hydrogenated soybean oil, starch, partially hydrogenated soybean oil, dried tomatoes, salt, buttermilk, sugar, dried tomatoes, salt, buttermilk, sugar, hydrolyzed vegetable protein and other natural hydrolyzed vegetable protein and other natural flavorings, dried onions, dried corn syrup, flavorings, dried onions, dried corn syrup, disodium phosphate, dried garlic, sodium disodium phosphate, dried garlic, sodium caseinate, citric acid, dipotassium phosphate, caseinate, citric acid, dipotassium phosphate, FD&C yellow No. 5 and other artificial color, FD&C yellow No. 5 and other artificial color, sodium sulfite and BHAsodium sulfite and BHA

Examples of a Whole Examples of a Whole Foods MenuFoods Menu

BreakfastBreakfast Egg, spelt toast (spelt flour, water, honey, salt, yeast, soy Egg, spelt toast (spelt flour, water, honey, salt, yeast, soy

lecithin), almond butter (dry roasted almonds), lecithin), almond butter (dry roasted almonds), cantaloupecantaloupe

LunchLunch Pita bread (whole wheat flour, water, sugar, salt and Pita bread (whole wheat flour, water, sugar, salt and

yeast), cheese (cultured milk, salt enzymes), sliced yeast), cheese (cultured milk, salt enzymes), sliced tomatoes and cucumbers, hummus (chick peas, tahini, tomatoes and cucumbers, hummus (chick peas, tahini, garlic, lemon)garlic, lemon)

DinnerDinner Sautéed black beans, broccoli, red pepper, onions with a Sautéed black beans, broccoli, red pepper, onions with a

spinach salad (spinach, apple, walnuts, onions) and spinach salad (spinach, apple, walnuts, onions) and vinaigrette (canola oil, rice vinegar, mustard)vinaigrette (canola oil, rice vinegar, mustard)

Whole Foods and our Health

“2.7 million deaths are attributed to low fruit and vegetable intake.”

World Health Organization

http://who.int/dietphysicalactivity/en

Role Whole Foods:Role Whole Foods:Cancer RecurrenceCancer Recurrence

Diet choices can influence cancer recurrence rate:Diet choices can influence cancer recurrence rate:

Prostate cancer – low saturated fat diet (more Prostate cancer – low saturated fat diet (more plants) / ~6 years – decreased recurrenceplants) / ~6 years – decreased recurrence (Int J (Int J Cancer 2008)Cancer 2008)

Colon Cancer - more fruits, vegetables, chicken and Colon Cancer - more fruits, vegetables, chicken and fish / 5 years - decreased recurrence and deathfish / 5 years - decreased recurrence and death

(JAMA 2007)(JAMA 2007)

Role Whole Foods:Role Whole Foods:Cancer RecurrenceCancer Recurrence

Western

Fried foods Red meat

Eggs Ice cream

Cheese whole milk

Fat Potatoes

Refined-grain bread, cereal, rice

Processed meat Sweets/candy

Soda and sweetened beverages

Refined grain desserts

Prudent

Cruciferous and Carotenoid vegetables

Fruit

Fish, seafood and poultry

Dark leafy green vegetables

Whole grains

Tomatoes

Low fat dairy

Yogurt

Nuts

Role Whole Foods:Role Whole Foods:Cancer PreventionCancer Prevention

Diet choices can influence cancer prevention:Diet choices can influence cancer prevention:General recommendations from wcrf/aicrGeneral recommendations from wcrf/aicr

Eat mostly foods from plant originEat mostly foods from plant origin Eat at least 5 servings of a variety of non-starchy Eat at least 5 servings of a variety of non-starchy

vegetables and fruits every dayvegetables and fruits every day Eat relatively unprocessed cereals (grains) and legumes Eat relatively unprocessed cereals (grains) and legumes

with every mealwith every meal Limit refined starchy foodsLimit refined starchy foods Avoid sugary drinksAvoid sugary drinks Consume “fast foods” sparingly, if at allConsume “fast foods” sparingly, if at all Eat very little if any processed meatsEat very little if any processed meats Limit consumption of processed foods with added saltLimit consumption of processed foods with added salt

Fruits and VegetablesFruits and Vegetables

GoalGoal

Women:Women:

~2.5 cups vegetables/day~2.5 cups vegetables/day

beyond just lettucebeyond just lettuce

~1.5 cups fruit/day~1.5 cups fruit/day

Men:Men:

~3 cups vegetables/day~3 cups vegetables/day

beyond just lettucebeyond just lettuce

~2 cups fruit/day~2 cups fruit/day Can be cooked… Can be cooked… rawraw……

Cruciferous vegetables

FinancesFinances

Considerations include:Considerations include:

Food costsFood costsHealth costsHealth costsEnvironmental costsEnvironmental costsYour timeYour timeYour interest / attitudeYour interest / attitude

FinancesFinances

Eat foods in season for your region

www.sustainabletable.org

www.pugetsoundfresh.org Start a garden

Avoid value added foods

examples: box of flavored rice, box of noodle casseroles, chips and other snacks

Make a list before you shop – and stick to it!

Produce to look for now!

Apples Apricots

Blackberries Blueberries

Cherries Currants

NectarinesPeaches

Strawberries Raspberries

…and fresh herbs!

Broccoli Cabbage

Carrots Cauliflower

Celery Corn

Cucumber Eggplant

Onions Peas

Turnips Beets

Potatoes Radishes

Rutabega Spinach

Squash Tomatoes

ShoppingShopping

Grocery storesGrocery stores Many whole foods are near the perimeter of the Many whole foods are near the perimeter of the

store including produce (fruits and vegetables), store including produce (fruits and vegetables), meats, and dairy meats, and dairy

Canned, bottled, packaged, dried foods, cleaning Canned, bottled, packaged, dried foods, cleaning supplies and paper goods are in the aisles in the supplies and paper goods are in the aisles in the middle of the storemiddle of the store

Farmer’s Markets / Community Supported Farmer’s Markets / Community Supported Agriculture (CSAs)Agriculture (CSAs)

Neighborhood gardens / Pea patchesNeighborhood gardens / Pea patches Grow your own and share with neighborsGrow your own and share with neighbors

ShoppingShopping

Fresh

Local

Organic

Frozen

Canned

Other considerations: Buy in bulk (grains, nuts, seeds, legumes) Make more frequent trips to the market to

reduce waste and purchase food at peak of freshness

http://www.nrdc.org/health/food/default.asp

ShoppingShopping

Shopping list ( see our handout)Shopping list ( see our handout)

Try at least one new food from each group per week Try at least one new food from each group per week or monthor month

Add this new food to foods that are familiar to you Add this new food to foods that are familiar to you and your familyand your family

Try new recipesTry new recipes

Don’t be afraid to substitute foods in your new recipeDon’t be afraid to substitute foods in your new recipe

Sign up for a cooking class!Sign up for a cooking class!

Cooking EquipmentCooking Equipment

May help you save time:May help you save time:

Slow cooker or crock potSlow cooker or crock potPressure cookerPressure cookerToaster ovenToaster ovenElectric mixerElectric mixerFood processorFood processorBlenderBlender

The Price of Meat Consumption: Our World

Beef production generates 13 times more CO2 emissions than chicken production

For potatoes, the multiplier is 57

Beef consumption is rising rapidly

population increases people eat more

meat

The annual beef diet of the average American emits as much greenhouse gas as a car driven more than 1,800 miles.

Sample Meal

Sautéed black beans with broccoli, red pepper, onions Sautéed black beans with broccoli, red pepper, onions

Spinach salad (spinach, apple, walnuts, onions) and Spinach salad (spinach, apple, walnuts, onions) and vinaigrette (canola oil, rice vinegar, mustard)vinaigrette (canola oil, rice vinegar, mustard)

Nutrition Information:Nutrition Information:480 calories480 calories 205 mg magnesium205 mg magnesium22 gm protein22 gm protein 1308 mg potassium1308 mg potassium20 gm fat20 gm fat 4 mcg selenium4 mcg selenium20 gm fiber20 gm fiber 425 mcg folate425 mcg folate

Web sites for RecipesWeb sites for Recipes

World’s Healthiest Foods – whfoods.comWorld’s Healthiest Foods – whfoods.com

Meatlessmonday.comMeatlessmonday.com

pccnaturalmarkets.compccnaturalmarkets.com

Vegan recipes – vrg.comVegan recipes – vrg.com

cookusinterruptus.comcookusinterruptus.com

laptoplunches.comlaptoplunches.com