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

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 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 1

3/7/2016 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 2

3/7/2016 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/ 3

3/7/2016 Cha ng e s in ha b its o ve r time … Why? 4

3/7/2016 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 5

3/7/2016 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 o 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 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…. 6

3/7/2016 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 oc 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 (8 th 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 7

3/7/2016 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 o ds, No t Nutrie nts…  L e a rn Yo ur ing re die nts!!! T he Spre a d She e t L e a n Cho o se Who le Mo re Mo re Mo re L o w fa t L e ss Me a ts, F ish Mo re Nuts & L e ss "he a lthy" L e ss Gra ins F ruit Ve g e ta b le s L e g ume s Da iry Me a ts Po ultry Se e ds F a t F a ts 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 8

3/7/2016 My Guide line s  T ry fo r a mo re Pla nt F o 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 o c us o n yo ur Pro te in  L o 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 o 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! 9

3/7/2016 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 10

3/7/2016 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 o ta l CARB : Gm F ib e r? *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 T o 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 – 21 3 7:1 Co o ke d Bro wn Ric e – 23 2 11.5 : 1 Co o ke d White Ric e - 26 .4 65 : 1 Co o ke d Ho ne y 83 .2 415 : 1 Sug a r 100 0 NA 11

3/7/2016 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: 12

3/7/2016 Wha t e lse do we ne e d to kno w a b o ut fa t? 13

3/7/2016 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 o 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  do n’ t se e a ny issue with S upple me ntal fish, krill o r algae o ils I 14

3/7/2016 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? 15

3/7/2016 Wha t SHOUL D we c o o k with the m? Ho w to Sto re the m? 16

3/7/2016 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 o 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 o 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 o n Re duc ing a ntio xida nt c a pa c ity (CUPRAC) 17

3/7/2016 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 / 18

3/7/2016 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: 19

3/7/2016 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 20

3/7/2016 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 o c us o n Po rtio ns! 21

3/7/2016 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 . 22

3/7/2016  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 AIL QUI 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 23

3/7/2016 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 24