Nutrition Advice That All Experts Agree: A Starting Point For a Vibrantly Healthy Diet TODAY’S AGENDA: Introduction & Housekeeping • Become an Orgain Speaker Introduction • Presentation • Ambassador Today! Q&A • Closing • Request an Orgain Ambassador account today to get access to our on- line sampling portal so you can share WEBINAR HOST: Orgain shakes and coupons with your Keith Hine MS, RD patients or clients. Sr. Director of Healthcare & Sports healthcare.orgain.com Orgain, Inc. WEBINAR PRESENTER: Dr. Jim Painter, PhD, RDN Adjunct Professor University of Texas, School of Public jimpainterphd@gmail.com
Nutrition: Where the Experts Agree! The Starting Place for a Healthy Diet Jim Painter, PhD, RDN Adjunct Professor, University of Texas -Houston
Speaker Disclosure • Board Member/Advisory Panel/Consultant Present ● –University of Texas, Sun-Maid Raisins, National Dairy Council, United Sorghum Checkoff Board, Dole Food Company, Atkins, Sugarwise. • Past –Eastern Illinois University, University of Illinois –Champaign, Chic-fil-A, American Heart Association Eat Well Task Force, California Raisin Marketing Board, Wonderful Pistachios, White Wave Foods, Davidson’s Safest Choice Eggs, Tree Top Apples, Bush’s Beans, • Honoraria –Honorarium underwritten by Sun-Maid Growers of California –Dietitians of Canada, Exxon Mobil, Frito Lay, Midwest Dairy Council, Pennsylvania Nutrition Network, California Raisin Marketing Board, Alaska Tanker Company, Dairy Max, Texas AND, California AND, Florida AND, MINK, NY AND, South Carolina AND, Iowa AND, Nebraska AND, Manitoba Dairy Farmers, Dairy Farmers of Canada, Davidsons Safest Choice Eggs, National Dairy Council, New Products Conference, the Flavor Experience, BNP Media, and Cooper Vision.
Speaker Credentials
Introduction Are you tired of conflicting nutrition data regarding popular diets? Each diet has peer reviewed studies that show that their diet is effective. But what are they comparing each diet to? How should you advise your clients? Paleo, keto, low fat or vegan, which one is most efficacious for overall health?
Comparing the Diets Paleo Animal Based Low Fat /High Carb High Fat/Low Carb Plant Based Vegan 6
Introduction Ornish diet: “Animal products are the problem. Eat plants” Atkins: “Animal products are the answer, Carbs are the problem” Both claim they are healthy and reduce disease. Did you know that there is a large area of agreement. What if it is the areas of agreement that are causing the benefit??
Where All Nutritionists Agree Don’t eat the Standard American Diet (SAD) 1. Eat less added sugar 2. Eat more green leafy vegetables 3. Eat more cruciferous and allium vegetables 4.Herbs and spices 5. Eat the right portion
Standard American Diet (SAD) 4% 11% Processed foods Animal Products Vegetables, fruit, nuts and beans Whole Grains 55% 30% Almost 50% of fruits and vegetables consists of French fries and Ketchup Based on data from the United States Department of Agriculture, Courtesy Dr. Joel Fuhrman, author: Eat to Life; Anti-Aging and Wellness Medical( AluvaLife company)
“ Ultra-processed foods comprised 57.9% of energy intake, and contributed 89.7% of the energy intake from added sugars. ”
Definition of Ultra-Processed Foods • Flavors, colors, sweeteners, emulsifiers and other additives • used to imitate sensorial qualities of unprocessed foods, or • used to disguise undesirable qualities of the final product.
What To Do? https://www.heart.org/en/healthy-living/healthy-eating/eat- smart/nutrition-basics/can-processed-foods-be-healthy- infographic
What To Do? https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/can-processed-foods-be- healthy-infographic
What is The Problem With Added Sugar? What Does Science Say on Added Sugar?
2014
Hazard Ratios of CVD Mortality According to Usual % of Calories from Added Sugar 3 2.43 2.5 7.40% 2 11.40% 1.49 1.5 1.23 14.80% 1.09 1 1 18.70% 25.20% 0.5 0 Adjusted Hazard Ratios of CVD Mortality
Reduction in Nutrients as Added Sugar Increases Marriott, B. P., Olsho, L., Hadden, L., & Connor, P. (2010). Intake of added sugars and selected nutrients in the united states, national health and nutrition examination survey (nhanes) 2003-2006. Critical Reviews in Food Science and Nutrition , 50 , 228-258. 17
Reduction in Nutrients as Added Sugar Increases Marriott, B. P., Olsho, L., Hadden, L., & Connor, P. (2010). Intake of added sugars and selected nutrients in the united states, national health and nutrition examination survey (nhanes) 2003-2006 . Critical Reviews in Food Science and Nutrition,50, 228-258. 18
Av. LDL levels for women by % total energy from added sugar intake 125 123 121 120 118 116 115 115 110 >5 5 to >10 10 to >17.5 17.5 to >25 >25 *There were no significant trends in LDL-C levels among men.
Av. HDL levels by % total energy from added sugar intake 70 58.7 57.5 60 53.7 51 47.7 50 40 30 20 10 0 >5 5 to >10 10 to >17.5 17.5 to >25 >25
Added Sugars and Glycemic Index 22
John Yudkin suggested that sugar was the main causative factor in ischemic heart disease, more so than fat: “National levels of consumption of fat and of sugar are closely similar. Statistics relating fat intake to … CHD in different populations may therefore express only as an indirect relationship, and the causal relationship may be with sugar” (Yudkin, 1964).
...the industry sponsored a research program in the 1960s and 1970s that successfully cast doubt about the hazards of sucrose while promoting fat as the dietary culprit in CHD.
2016 “ We urge dietary guidelines to shift focus away from recommendations to reduce saturated fat and toward recommendations to avoid added sugars. ”
Guideline: Sugars intake for adults and children (2015) ‒ Reduce intake of free sugars throughout the lifecourse ‒ Reduce intake of free sugars to less than 10% of total energy intake ‒ A further reduction of the intake of free sugars to below 5% of total energy intake is beneficial Recommendations do not apply to “intrinsic” sugars
FDA, What Counts As Added Sugars? • Definition Includes: – Sugars that are either added during the processing or are packaged as such – Includes sugars (free, mono and disaccharides) and sugars from syrups and honey – Sugars that are added to an ingredient used in a finished food 27
So what are we to do? - We like sweet - Are there alternatives? - Replace added sugar with intrinsic sugar
Adaption In Action: Small Changes, Big Results DIRECTIONS: INGREDIENTS: Preheat oven to 325 F. Grease an 8” 1 c. almond meal/flour • round cake pan. ½ c. unsweetened coconut • Mix together almond meal, cocoa ½ c. cocoa powder • powder, baking soda, and salt in a bowl 1 tsp baking soda and set aside. • In a blender, food processor, or an ¼ tsp salt • immersion blender, blend the raisins, 1 cup raisins • dates, and water until smooth. ½ cup pitted dates • Add the eggs, coconut oil, and vanilla to the blended mixture and mix until ¾ c. water • smooth. 3 Eggs • Add the wet ingredients to the dry 2 T coconut oil • ingredients and mix just until incorporated. Pour batter into greased 2 tsp vanilla • cake pan and spread evenly. Bake for 25-30 minutes or until toothpick comes out clean. Let cool 10- 15 minutes.
2. Green Leafy Vegetables This is not a new idea! Genesis 1:29 And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be food for you.
Photosynthesis: Powering the Planet!
Greens are Great Sources of Nutrients Spinach 1 cup approximately 1 ounce, 7 calories = .4% of calories for the day ● Vitamin K 181% ● Beta carotene = Vitamin A 56% ● Folate 15% ● Vitamin K Vitamin C = 14% ● Lutein - prevents Macular degeneration ● Magnesium, Iron
● A diet rich in fruits and vegetables is estimated to reduce: ○ Heart disease (15%), Stroke (27%) ○ Delay cataracts, Prevent asthma, bronchitis, COPD ○ Prevent & treat high blood pressure
Cancer Associated With Intakes of Selected Nutrients 1.2 1 0.8 0.6 0.4 0.2 0 Beta Carotene Alpha Carotene Lutein Lycopene Low Medium High McCann, S. E. et al. 2005.
Getting Children to Eat Greens • Start the meal with a salad • Start with the mild flavored greens: leaf lettuce or spinach over kale • • Cooked as greens • Again use spinach over collard greens • On sandwiches • Blended up in smoothies • Added to soup and stews • Let children make something with it
3. Cruciferous Vegetables, Broccoli, Cauliflower, Brussel Sprouts, Cabbage • Cruciferous, Brassica • Allyl isothiocyanate • Phase II enzymes ▫ Quinone reductase ▫ Glutathione S-transferase Munday R, Munday CM. Nutr Cancer . 2002;44:52-59.
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