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Food as Medicine. Oregon State University Extension Service Sharon Johnson M.S. 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. What’s true….

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food as medicine

FoodasMedicine

Oregon State University Extension Service

Sharon Johnson M.S.

what s 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

What’s true….
what s true3
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

What’s true…..
food as medicine4
Food as Medicine?

If you have more than four physicians, nutrition is probably the medical answer

Abraham Hofler M.D. PhD

here s part of the problem
Here’s (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 medicine6
Food as Medicine?

As we age, we need…

  • Less food
  • More nutrient-dense food
  • Colorful food
less 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
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
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 diet it can treat disease
The advantages of color in your diet–it can treat disease
  • Vitamins and minerals
  • Antioxidants (to neutralize free radicals)
  • Fiber
  • Lessened likelihood of overweight/obesity

Source: USDA New Dietary Guidelines

what we don t need
What we don’t 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

color your food and prevent disease
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

color your food and prevent disease13
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 Nurse’s Health Study; The Color Code

color your food and prevent disease14
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

color your food and prevent disease15
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

color your food and prevent disease16
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

as we age we need to
As we age, we need to….
  • Select carbohydrates wisely
  • Focus on whole grains
  • Reduce use of processed foods
select carbohydrates wisely
Select carbohydrates wisely…

Choose:

  • Fruits
  • Vegetables
  • Whole grains
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

Focus on whole grains…
reduce use of processed foods
Reduce use of processed foods
  • Read nutrition labels
  • Read nutrition labels
  • Read nutrition labels
  • Read nutrition labels
  • Read nutrition labels
  • Read nutrition labels
use the nutrition information on your food label
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

hydrate drink enough water
Make it a habit:

Take medications with water

“Eat your water”

Remember: older adults may not recognize the thirst sensation

Hydrate (drink enough water)
as we age we need to23
As we age, we need to…
  • Select protein carefully; eat seafood
  • Eat low fat meats, dairy
  • Consider replacing meat with beans and legumes
as we age we need
As we age, we need…
  • More healthy fats (olive, canola oil)
  • “Good” fats (polyunsaturated/ monounsaturated)
  • As little “hydrogenation” as possible
fats and aging
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
as we age we need to need to
As we age we need to need to….
  • Focus on smaller portions
  • Eat more slowly
  • Increase our fiber intake
as we age we need to27
As we age, we need to…
  • Eat variety (don’t 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

why is it so hard to eat wisely
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”
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…”

What works— How do you eat more wisely?
consider balance the calories you eat against those you burn
Consider….Balance the calories you eat against those you burn!

The”200” 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
consider
Consider..

‘World’s 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

food as medicine consider all your choices make them wisely be well
Food as Medicine:Consider all your choices…make 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

food as medicine33
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

informational sources
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