NUTRITION
NUTRITION
US DIETARY GUIDELINES
US DIETARY GUIDELINES
FOOD PORTION RECOMMENDATIONS
30% vegetables, 20% fruit, 30% grains, 20% protein
-
1/2 of all food: fruits/vegetables
-
5 servings per day of fruits/vegetables
1 serving ~ size of fist ~ size of stomach
-
protein: side instead of the main dish
-
plant-based: plants >= 80%
-
dairy is optional and preferably non/low fat
FRUITS: especially whole (healthier: fresh, frozen)
VEGETABLES: all types including dark green, red, orange, beans, peas, lentils, starchy, and others (healthier: raw, steamed, grilled, broiled)
fresh and seasonal are best
FRUIT/VEGETABLE
BENEFITS
- vitamins
- minerals
- anti-oxidant (why they are so colorful)
- anti-inflammatory
- phytonutrients
- fiber
GRAINS:
at least 1/2 of all grains recommended to be whole
"enriched" / "refined" grains are not whole grains
white flour/rice are not a whole grains
the more wholesome and less processed, the better
PLANT PROTEIN
BENEFITS
vitamins
minerals
anti-oxidant
anti-inflammatory
phytonutrients
fiber
affordable
friendly
non/low fat
EXAMPLES
Pulses (beans, peas, lentils) are seeds inside protective pods of legumes and count as both a vegetable and a protein
Mushrooms (fungi also count as a vegetable, healthier cooked)
Nuts (healthier dry-roasted) including almonds
Grains including quinoa
Vegetables including broccoli
ANIMAL PROTEIN
BENFITS
personal taste
CONS/CAUTIONS
- saturated fat (ALL meat except egg white contains saturated fat)
- processed meat carcinogenic *
- red meat probably
carcinogenic
-/0 possible hormone exposure
-/0 possible antibiotic exposure
-/0 higher pathogen (infection) exposure
seafood:
-/0 possible mercury/plastic exposure
* World Health Organization (cancer: breast, colorectal, lung)
HEALTHIER OPTIONS
Fish (lower mercury: salmon, mackerel, herring, sardines, anchovies, trout, tuna)
Poultry (without fat/skin)
egg white (2 egg whites don't contain saturated fat and contain more protein than 1 whole egg), dairy (non/low fat)
MACRONUTRIENTS
MACRONUTRIENTS
CARBOHYDRATES
4 kcal/g
Choose Fiber Rich Carbs
PROTEIN
4 kcal/g
Choose Lean Protein
FAT
9 kcal/g
Choose Anti-Inflammatory Fat
ENERGY
STRUCTURE/REPAIR
INSULATION
FUEL
Glucose is the preferred fuel. Carbohydrates, protein, and fat can be converted to glucose for energy. Carbohydrates are the preferred source of energy.
STORAGE
Glucose is stored as glycogen in the liver and skeletal muscle. EXTRA fat, carbohydrates, and protein are ALL stored as fat. Processed food is more likely to store as fat.
CAUTION!
- Contributes to inflammation/atherosclerosis, adipose (fat) cells produce estrogen (may contribute to hormone sensitive cancers)
- Limit Process Meat
including sausage, hot dogs, salami, bologna, bacon, ham, ground meat
- Limit Red Meat
mammalian muscle: beef, veal, pork, lamb, horse, goat
- Limit Trans Fats
hydrogenated vegetables oils or animal products
including margarine, shortening, pastries such as doughnuts, cakes, cookies, croissants, muffins, pies, foods fried in high heat and/or reused oil including potatoes such as French fries, snacks such as potato chips, corn chips, microwave popcorn, breakfast cereals, candy
- Limit butter, cheese, ice cream, sour cream, mayonnaise, certain oils (including coconut oil, palm oil, soybean oil, corn oil, sunflower oil), chicken fat, egg yolk, condiments (including gravy and creamy salad dressing), nut butters with hydrogenated oils, white/milk chocolate
LIMIT SUGAR- Limit sugar-sweetened beverages such as soda/lemonade, sweets (including pastries, cookies, candies), alcohol (alcohol also converts to fats)., and many cereals.
LIMIT SALT
- Limit salt to 2300mg (~1 teaspoon) daily. Consider flavoring with herbs, spices, garlic, and ginger.
LIMIT ALCOHOL
- Limit alcohol: none is healthier. (max: women 1 drink per 24 hours, men 2 drinks per 24 hours), carcinogenic
LIMIT PROCESSED FOODS
- Processed Foods remove fiber. Eating out and packaged foods often contain added fats, sugars, and salt.
LIMIT SUPPLEMENTS
- Synthetic (processed) vitamins and minerals are not routinely recommended because they may compete with preferred natural sources, may have additives that are not as healthy, and overdose may cause toxicity. Discuss with doctor.Added oils/fats are "empty calories" very high in calories, but not high in nutrients. The following are all equivalent in calories. The hidden fat in eating out may be equivalent to an entire meal.
"Ultra Processed Food [UPF] is the enemy."
An apple
is better than apple sauce
is better than apple juice
is better than apple pie.
~ Robert Lustig, MD, Endocrinologist, author of Metabolic
BFF
Best Friend Fiber
mechanically scrubs intestines
binds to excess fat to remove it
best natural appetite suppressant
MALNUTRITION
Unprecedented in world history, malnutrition from
over-eating has exceeded starvation.
The current largest epidemic is a combination of eating
more processed foods foods with less nutrients.
Also unprecedented, life expectancy is decreasing.
World Health Organization / United States Department of Agriculture / Global Burden of Disease
MALNUTRITION SUMMARY BELOW
TOO MUCH
processed foods
- fats
(saturated/processed)
- meat
(especially processed/red)
- alcohol
- dairy
(regular/high fat) / egg (yolks)
- sugar / processed grains
- salt
NOT ENOUGH
wholesome foods
+ water
+ vegetables
+ fruits
+ legumes
(beans, peas, lentils)
+ greens
+ seeds/nuts
+ whole grains
JOKES
I am not going to clog myself with high saturated fat CHEESY jokes...
PRODUCE
the best
results
OLIVE
the fiber
counts
good
from
my
head
TO-MA-TOES
THYME
to
eat
CORNy
jokes
are
aMAIZEing
FOOD FEEDS MOOD
Nutrition choices
can be hazardous
and/or
the most essential
safe, protective, healing...