T rying to Ma king Se nse of Die t Re c omme nda tions Che f T - - PDF document

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T rying to Ma king Se nse of Die t Re c omme nda tions Che f T - - PDF document

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3/7/2016 T rying to Ma king Se nse of Die t Re c omme nda tions Che f T odd Se yfa rth, MS, RD, CSSD Jo hnso n & Wa le s Unive rsity Culina ry Nutritio n Pro g ra m Ob je c tive s De fining the b a rrie rs the influe nc e po o

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T rying to Ma king Se nse of Die t Re c omme nda tions

Che f T

  • dd Se yfa rth, MS, RD, CSSD

Jo hnso n & Wa le s Unive rsity Culina ry Nutritio n Pro g ra m

Ob je c tive s

 De fining the b a rrie rs the influe nc e po o r fo o d c ho ic e s  F inding c o mmo na litie s with po pula r a nd e ffe c tive re c o mme nda tio ns  Outline a po ssib le unifying g uide line s fo r g e ne ra l e a ting re c o mme nda tio ns  F ig uring o ut ho w to g e t pe o ple to fo llo w the g uide line s…  My ABC’ s o f Go o d He a lth:

 Alwa ys  Be  Co o king

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Me a l T ime … Co nsume r T re nds in the Me dia

http:/ / www.re sta ura nt.o rg / Do wnlo a ds/ PDF s/ Ne ws-Re se a rc h/ Wha tsHo t2016

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Ho w the re st o f Ame ric a e a ts…

http:/ / www.b ls.g o v/ c e x/ c sxa nn13.pdf

Co mpa riso n with the re st o f the wo rld

http:/ / www.the a tla ntic .c o m/ b usine ss/ a rc hive / 2013/ 03/ c he a p-e a ts-ho w-a me ric a -spe nds-mo ne y-o n-fo o d/ 273811/

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Cha ng e s in ha b its o ve r time … Why?

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Why?

http:/ / www.pe wre se a rc h.o rg / fa c t-ta nk/ 2014/ 12/ 22/ le ss-tha n-ha lf-o f-u-s-kids-to d a y-live -in-a -tra ditio na l-fa mily/ http:/ / www.pe wre se a rc h.o rg / fa c t-ta nk/ 2014/ 06/ 12/ 5-fa c ts-a b o ut-to da ys-fa the rs/ ft_dua l-inc o me -ho use ho lds-1960-2012-2/

Whe re e lse do pe o ple le a rn to c o o k?

https:/ / www.a a fc s.o rg / re s/ ne wsro o m/ JF CS_105-4_We rha n.pdf

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I s tha t so b a d?

http:/ / www.e rs.usda .g o v/ me dia / 977761/ e ib -105.pdf

My Pro b le m T he sis:

 T he tre nd a wa y fro m ho me -c o o ke d me a ls, a nd a g re a te r re lia nc e o n fo o d pre pa re d a wa y fro m ho me is like ly a sig nific a nt c o ntrib uto r to the he a lth pro b le ms fa c ing Ame ric a T

  • da y.

 I t is pro b a b le tha t the shift to a g re a te r re lia nc e o n fo o d pre pa re d a wa y fro m the ho me is se c o nda ry to :

 A la c k o f c o nfide nc e a nd inte re st in c o o king &  Po ssib le time c o nstra ints, due to inc re a se d de ma nds o utside o f the ho me fo r the prima ry fo o d-pre pa re r

 F

  • o d o utside o f the ho me is typic a lly le ss he a lthful tha n fo o ds

pre pa re d inside the ho me  And….

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My Pro b le m T he sis:

 F ro m pe rso na l e xpe rie nc e a nd o b se rva tio ns o f the b uying ha b its o f the g e ne ra l pub lic , the o ve ra ll “q ua lity” o f the fo o d is le ss impo rta nt tha n…

 L ARGE po rtio n size s  At a L OW c o st

SO, wha t a re g o o d re c o mme nda tio ns? !?

My F

  • c us

 Mo st c o mmo nly re se a rc he d die ts

 Die ta ry Appro a c he s to Sto p Hype rte nsio n (DASH)  Me dite rra ne a n Die t  Optima l Ma c ro nutrie nt I nta ke (OmniHe a rt)

 Mo st c ite d g uide line s fo r he a lthy e a ting :

 Die ta ry Guide line s fo r Ame ric a ns 2015-2020 (8th e ditio n)  Ame ric a n He a rt Asso c ia tio n’ s, “He a lthy E a ting ”  USDA’ s Cho o se My Pla te  *WHO Die ta ry Re c o mme nda tio ns

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Ba sic Princ iple s

 I g no re Numb e rs a nd Pe rc e nta g e s…

 Go o d fo r studie s… ha rd to te a c h

 L e t’ s ta lk a b o ut F

  • o ds, No t Nutrie nts…

 L e a rn Yo ur ing re die nts!!!

T he Spre a d She e t

Who le Gra ins Mo re F ruit Mo re Ve g e ta b le s Mo re L e g ume s L

  • w fa t

Da iry L e ss Me a ts L e a n Me a ts, F ish Po ultry Mo re Nuts & Se e ds L e ss F a t Cho o se "he a lthy" F a ts L e ss Sug a r DASH X X X X X X X X X X X ME DIT E RRANE AN X X X X X X X X X X OMNIHE ART (HC) X X X X X X X X X X X OMNIHE ART (HP) X X X X X X X X X X OMNIHE ART (HUF ) X X X X X X X X X X DGfA 2015-20 X X X X X X X X X X X AHA X X X X X X X X X X X USDA X X X X X X X X X X X

AL L X X X X X X X X X

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My Guide line s

 T ry fo r a mo re Pla nt F

  • c use d Die t

 E mpha size F ruits a nd Ve g e ta b le s  Cho o se mo re who le g ra ins  I nc o rpo ra te L e g ume s, Nuts a nd Se e ds

 F

  • c us o n yo ur Pro te in

 L

  • w fa t Me a t o ptio ns a re pre fe rre d

 Se a fo o d is a wo nde rful o ptio n  Cho o se L

  • w fa t Da iry, if yo u c o nsume da iry

 K no w wha t he a lthy fa ts a re , a nd g o with the m  L imit yo ur a dde d sug a r

K no w Yo ur ing re die nts!

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K no w Yo ur I ng re die nts!

Re turn On I nve stme nt (ROI )

Wha t Sta nda rd to use :

 Ca lo rie s : Vo lume o f fo o d?

15 g m o f CARBS

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K no w Yo ur I ng re die nts!

Re turn On I nve stme nt (ROI )

Wha t Sta nda rd to use :

 Ca lo rie s : Vo lume o f fo o d?  Gm T

  • ta l CARB : Gm F

ib e r?

T

  • ta l Ca rb : F

ib e r Ra tio

F OOD (100 g m) CHO F IBE R RAT IO

Chic kpe a - Cnd

27 8 3.4 : 1

Bro c c o li- Ra w

7 3 2.3 : 1

Quino a – Co o ke d

21 3 7:1

Bro wn Ric e – Co o ke d

23 2 11.5 : 1

White Ric e - Co o ke d

26 .4 65 : 1

Ho ne y

83 .2 415 : 1

Sug a r

100 NA

*Using : USDA’ s Na tio na l Nutrie nt Da ta b a se fo r Sta nda rd Re fe re nc e (Re le a se 28) http:/ / ndb .na l.usda .g o v/ ndb / fo o ds

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Ve g e ta b le s vs. Who le Gra ins K no w Yo ur I ng re die nts!

No t a ll fa ts a re c re a te d e q ua l:

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Wha t e lse do we ne e d to kno w a b o ut fa t?

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K no w Yo ur I ng re die nts!

F a ts:  Re fine d:

 L ittle F la vo r  Go o d fo r c o o king

 Unre fine d:

 T ypic a lly b a d fo r c o o king  L

  • ts o f fla vo r

 (yo u a re ta sting impuritie s)

Mo difying fa t inta ke :

 “Displa c e ” Ome g a 6 F

As with Mo no unsa tura te d (MUF A)  And I nc re a se yo ur Ome g a 3’ s

 Whe n Po ssib le , re pla c e  Ve g e ta b le o il  Co rn o il  So y Oil 

With MUF

A:  Avo c a do / Almo nds  Ca no la  Olive  Pe a nut

 I f yo u c a n, se rve mo re fish hig h in fa ts.

 White fish te nt to sto re fa ts in the ir live rs  I do n’ t se e a ny issue with S

upple me ntal fish, krill o r algae o ils

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E xtra Virg in Olive Oil

 Po lyphe no lic Co mpo unds:

 Ole o c a ntha l

Ca n we c o o k with the m?

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Wha t SHOUL D we c o o k with the m?

Ho w to Sto re the m?

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T he T a ke Awa y

 Pic k the rig ht o il…

 Sto re it rig ht  Use it c o ld (if yo u wa nt)  Co o k with it (if yo u wa nt)  E spe c ia lly whe n c o o king ve g e ta b le s  Bo lde r fla vo r = b e tte r fo r yo u (po ssib ly)

Ho w do yo u ra te a nti-o xida nt c o nte nt?

 T AC

 T

  • ta l a ntio xida nt c a pa c ity

 ORAC

 Oxyge n radic al abso rbanc e c apac ity  PL US  F e rric re duc ing-antio xidant po we r (F RAP)  T

  • tal radic al-trapping antio xidant parame te r (T

RAP)  T ro lo x e quivale nt antio xidant c apac ity (T E AC)  Antira dic a l sc re e ning b y thin la ye r c hro ma to g ra phy (T L C)  Ce llula r a ntio xida nt a c tivity (CAA) a ssa y  Cupric I

  • n Re duc ing a ntio xida nt c a pa c ity (CUPRAC)
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SLIDE 18

3/7/2016 18 I ng re die nts with g o o d suppo rting e vide nc e :

http:/ / www.a rs.usda .g o v/ SP2Use rF ile s/ Pla c e / 80400525/ Artic le s/ AI CR07_ORAC.pdf

F e b rua ry, 1999 http:/ / a g re se a rc hma g .a rs.usda .g o v/ 1999/ fe b / a g ing /

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Adde d Sug a rs?

 Adde d Sug a r & Juic e s

 L imit a s muc h a s yo u c a n.

Ho w to c ha ng e a ttitude s a b o ut sug a r:

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Me a ts

 Cho o se L e a n Me a t, o r ve g e ta b le pro te in so urc e s

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K no w wha t yo u a re ma king !

 Mo dify e xisting re c ipe s.  De ve lo p ne w re c ipe s.

Whe n pla nning yo ur me nu… F

  • c us o n Po rtio ns!
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http:/ / www.livsme de lsve rke t.se / e n/ fo o d-a nd-c o nte nt/ la b e lling / nyc ke lha le t/

Pla n yo ur We e k

 Pic k re c ipe s tha t a re q uic k.  Pic k re c ipe s tha t ha ve ma ny simila r ing re die nts

 “Cro ss Utiliza tio n”  Sho p fo r the we e k

 Pre p a s muc h a s yo u c a n a he a d o f time …  Do n’ t ig no re the Cro c kpo t  Allo w fo r a T a ke -Out fro m time to time .

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 F a mily o f 4

 5 Me a ls pe r we e k

~$200 pe r we e k

Re c ipe De ve lo pme nt

 Sta rt b y e mula ting the “c la ssic s”  Quic kly pro to type a nd te st yo ur ide a

F

AILQUI

CK L Y, c he a ply a nd e ffic ie ntly!

 K e e p wha t wo rks

 Dump wha t do e sn’ t

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Ve g e ta b le Pure e s

 I f yo u wa nt to lo we r fa t, yo u c a n mo dify visc o sity!  Yo u ne e d a q ua lity b le nde r!

1. DE SI GN 2. Spe e d 3. Po we r  She a ring po te ntia l  Amo unt o f Ca vita tio n

Ho w to Pure e :

 Ca ulifre do T e c hniq ue s:

 https:/ / www.yo utub e .c o m/ wa tc h? v=ujPg T F RHhL Y

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Ho w to use le a n pro te ins:

 Me a tlo a f Vide o :

 http:/ / ho w2he ro e s.c o m/ vide o s/ he a lthy-e a ting / lo w-fa t-me a tlo a f

 Burg e r Vide o :

 https:/ / www.yo utub e .c o m/ wa tc h? v=jBc 9r8khF E w

 Sa usa g e Vide o :

 https:/ / www.yo utub e .c o m/ wa tc h? v=-y4q ztVL NC0

 **Othe r L e a n Pro te in T e c hniq ue s (lo w he a t c o o king ):

 https:/ / www.yo utub e .c o m/ wa tc h? v=ig p0Ud2q nPE

Re c ipe Bre a k do wn:

1. Cho o se a L

  • w fa t b e e f

2. Pure e no mo re tha n a ¼ o f the vo lume o f b e e f a s ve g e ta b le s.

 S auté e d o nio ns, mushro o ms sho uld make up the bulk  Be mindful o f “gre e n” ve ge table s  Adding be e f base / bo uillo n may impro ve flavo r

3. F

  • rm yo ur b urg e rs, lo a fs, b a lls

4. Co o k a s no rma l.

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Ho w to le a rn mo re a b o ut c o o king o r F

  • o d a nd T

e mpe ra ture :

Pla nning Yo ur We e k:

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Que stio ns? T HANK YOU.

T

  • dd Se yfa rth, MS, RD, CSSD

Jo hnso n & Wale s Unive rsity E mail: T se yfarth@JWU.e du

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Sha me le ss Plug

 Jo hnso n & Wale s Culinary Nutritio n De g re e Candidate s ne e d to partic ipate in an 11 we e k e xpe rie ntial e duc atio n e xpe rie nc e …  E

xpe rie ntia l E duc a tion Coordina tors  Dia nne Co mpo s - Dia nne .Co mpo s@ jwu.e d u

401-598-2144

K itc he n re so urc e s (*the y a re fre e ) F OOD SAF E T Y MAT E RI AL S

 JWU Go ld Sta nda rd fo r fo o d sa fe ty: http:/ / www.jwu.e du/ uplo a de dF ile s/ Do c ume nts/ Ac a de mic s/ b ro c hure s/ JWUCulF

  • o dSa fe tyGo ldSta nda rdsGuide UNI

V.pdf