Food as Medicine

Oregon State University Extension Service Sharon Johnson M.S.

Whats true.
We take food inside our bodies and turn it into us.

Americans are the most overfed and undernourished people in the world.
Source: Digestive Wellness, 2005

Whats true..
Of the 10 leading causes of death in the U.S. four, including the top three, are associated with dietary excess

Coronary artery disease Some types of Cancer Stroke Diabetes

Source: USDA Food Review

Food as Medicine?
If you have more than four physicians, nutrition is probably the medical answer
Abraham Hofler M.D. PhD

Heres (part of) the problem.

Nearly half our calories come from nutritionally depleted foods We get 19% of our calories from sugar and 21% from fats and oils

Source: Digestive Wellness

Food as Medicine?
As we age, we need

Less food More nutrientdense food Colorful food

Less Food?

Consider using a 9 plate 1/2 the plate should be vegetables 1/4 quarter should be whole grains 1/4 quarter should be protein
Source: Idaho Plate Method/Meals Made Easy

Nutrient-dense food?

Every day: 2 cups of fruit Every day: 2 1/2 cups of vegetables Every day: 3 cups of low fat milk (or an equivalent)
Source: 2005 New Dietary Guidelines, 2000 calories

More colorful food?

Your plate should look like a pile of color crayons Colorful foods (red, yellow/orange, blue/purple, green, white) actually prevent disease conditions

Source: www.5aday.gov

The advantages of color in your dietit can treat disease

Vitamins and minerals Antioxidants (to neutralize free radicals) Fiber Lessened likelihood of overweight/obesity

Source: USDA New Dietary Guidelines

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What we dont need..

Food additives Earlier times: people preserved foods with sugar, salt and vinegar

Currently,3,000 food additives used in the U.S. Average individual intake of preservatives: 14 pounds/year

Source: Digestive Wellness

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Color your food and prevent disease?

Red fruits, vegetables High in vitamin C, folate and fiber Reduce inflammation
Source: The Color Code: A Revolutionary Plan for Optimum Health, 2002; www.5aday.gov

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Color your food and prevent disease?

Orange-yellow fruits, vegetables

Cancer fighters Reduce risk of stroke Promote heart health Foster immune system health

Source: Harvard Nurses Health Study; The Color Code

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Color your food and prevent disease?

Green fruits and vegetables Vision protection Lowers risk of some cancers Promotes strong bones and teeth
Source: www.5aday.gov

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Color your food and prevent disease?

Blue-Purple fruits and vegetables Lowers risk of some cancers Improves memory; reverses mental decline Improves urinary tract health
Source:www.5aday.gov

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Color your food and prevent disease?

White fruits and vegetables Promote heart health Support cholesterol levels that are already healthy Lower risk of some cancers
Source: www.5aday.gov

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As we age, we need to.

Select carbohydrates wisely Focus on whole grains Reduce use of processed foods

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Select carbohydrates wisely

Choose:

Fruits Vegetables Whole grains

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Focus on whole grains

Eat three or more ounce-equivalents of whole grain products each day Make half your grains whole

Source: www.mypyramid.gov

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Reduce use of processed foods

Read nutrition labels Read nutrition labels Read nutrition labels Read nutrition labels Read nutrition labels Read nutrition labels

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Use the nutrition information on your food label!

Look at serving size first Note calories/serving Fat: <65g (<20g saturated fat) Cholesterol: <300mg Sodium: <2,400 (1 tsp) Potassium: <3500mg Carbohydrates: 300mg Fiber: 25g

Recommended daily: 2,000 calorie base

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Hydrate (drink enough water)

Make it a habit: Take medications with water Eat your water Remember: older adults may not recognize the thirst sensation

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As we age, we need to

Select protein carefully; eat seafood Eat low fat meats,

dairy

Consider replacing meat with beans and legumes

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As we age, we need

More healthy fats (olive, canola oil) Good fats (polyunsaturated/ monounsaturated) As little hydrogenation as possible

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Fats and Aging

Fat is not necessarily bad for you: 20-35% of our calories should be (good) fat We even need a little saturated fat NO TRANSFATS

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As we age we need to need to.

Focus on smaller portions Eat more slowly Increase our fiber intake
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As we age, we need to

Eat variety (dont rely

on vitamins and food supplements)

Eat regularly (eat right

after you arise)

Eat the same amount at each meal

Source: Living a Healthy Life with Chronic Conditions, 2006

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Why is it so hard to eat wisely?

Food choices are not always under our control Food comforts us Food is everywhere Eating out is in

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What works How do you eat more wisely?

Eat often Watch portions Plan for problem foods Keep colorful, foods handy

Understand that some foods beckon.. and some foods hum

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Consider.

Balance the calories you eat against those you burn!

The200 Calorie Plan Eat 100 less calories-and exercise to use up 100 more Example: Cut out one slice of bread and add 20 minutes to your daily walk

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Consider..
Worlds 5 Healthiest Foods Olive oil, Soy, Yogurt, Lentils Kimchee 10 Best Bets for Eating Well Apples Almonds Blueberries Broccoli Red beans Salmon Spinach Sweet potatoes Vegetable juice Wheat Germ
Source: Health 2006; www.mayoclinic.com

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Food as Medicine:
Consider all your choicesmake them wisely. Be well.

New Dietary Guidelines Focus on fruits Vary your veggies Get enough calcium-rich foods Make half your grains whole Go lean with protein
www.healthierus.gov/dietaryguidelines

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Food as Medicine
Presentation: Sharon Johnson M.S. Associate Professor Southern Oregon Research and Extension Service Oregon State University 569 Hanley Road Central Point, Oregon 97502 541-776-7371 x210 s.johnson@oregonstate.edu

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Informational sources

Dietary Guidelines for Americans, 2005 www.5aDay.gov Jean Mayer Human Nutrition Center on Aging Weil Cornell Food and Fitness Advisor, Cornell University Nutrition Concepts and Controversies (Sizer, F. Whitney,E.) 2002 Tufts University Health and Nutrition Letters 2005.2006 Living a Healthy Life with Chronic Conditions (Stanford University) 2006
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