Food as Medicine: Food as Medicine Oregon State University Extension Service Sharon Johnson M.S.


What’s true….: 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 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?: 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 Medicine?: 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 disease?: 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 disease?: 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 disease?: 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 disease?: 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…: 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


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): Hydrate (drink enough water) Make it a habit: Take medications with water “Eat your water” Remember: older adults may not recognize the thirst sensation


As we age, we need to…: 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 to…: 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?: 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…”


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 Medicine: 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