NUTRITION
US DIETARY GUIDELINES
US DIETARY GUIDELINES
WATER
WATER
Beverage
of
Choice
Beverage
of
Choice
THE fountain of youth
FOOD​
FOOD​
30% vegetables, 20% fruit, 30% grains, 20% protein
fruits/vegetables: half of all food
(5 servings of fruit and/or vegetables daily)
dairy is optional and preferably non/low fat
30% vegetables, 20% fruit, 30% grains, 20% protein
fruits/vegetables: half of all food
(5 servings of fruit and/or vegetables daily)
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)
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)
- vitamins and minerals
- anti-oxidant
- anti-inflammatory
- phytonutrients
- fiber
GRAINS: especially whole grains
enriched ("refined") grains such as white flour/rice remove outer surface (bran contains most of the fiber and some protein) and are not whole
GRAINS: especially whole grains
enriched ("refined") grains such as white flour/rice remove outer surface (bran contains most of the fiber and some protein) and are not whole
PROTEIN preferred lean
PLANT PROTEIN
Benefits: vitamins, minerals, anti-oxidant, anti-inflammatory, phytonutrients, fiber, affordable, friendly
examples: legumes (beans including garbanzo, peas, lentils), mushrooms (fungi also count as a vegetable, healthier cooked), nuts (healthier dry-roasted) including peanuts, grains including quinoa, vegetables including broccoli
Pulses (beans, peas, lentils) are seeds inside protective pods of legumes and count as both a vegetable and a protein.
ANIMAL PROTEIN
Benefits: personal taste
Cons: saturated fat, processed meat carcinogenic *, red meat probably carcinogenic, possible hormone / antibiotic / (seafood) mercury/plastic exposure?
* World Health Organization
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)
FIBER
- satiates (natural appetite suppressant fulfills hunger)
- mechanically rejuvenates gut (soluble fiber: soft brush, insoluble fiber: hard scrub)
- binds to and removes intestinal fat and extra calories
PLANT-BASED
>=80% plants
HUMAN BREAST MILK
exclusively during the first 6 months of life benefits both infant and mother
CAUTION!
CAUTION!
LIMIT SATURATED/TRANS FAT
- Contributes to inflammation/atherosclerosis, adipose (fat) cells produce estrogen
- Limit Processed 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-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."Ultra Processed Food [UPF] is the enemy."
apple
is better than apple sauce
is better than apple juice
is better than apple pie
~ Robert Lustig, MD, Endocrinologist, author of Metabolic
"Ultra Processed Food [UPF] is the enemy."
apple
is better than apple sauce
is better than apple juice
is better than apple pie
~ Robert Lustig, MD, Endocrinologist, author of Metabolic
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
FUEL
Glucose is the preferred fuel. Carbohydrates, protein, and fat can be converted to glucose for energy.
STORAGE
Glucose is stored as glycogen in the liver and skeletal muscle. Extra fat, carbohydrates, and protein are ALL stored as fat.
CONDITIONS
CONDITIONS
CAFFEINE: 2+ drinks daily with severe hypertension doubles heart death, may be implicated in hypertension
HISTORY
HISTORY
GUIDELINES
GUIDELINES
For decades the leading risk factors in all-cause mortality for America were 1. Tobacco and 2. Obesity. Low fat was recommended. There were conflicts of interest with the US Department of Agriculture establishing dietary guidelines. To address this issue, there was an unprecedented massive collaboration amongst those in the food industry including farmers, dieticians (nutrition experts), public health experts, and even chefs; then in 2011 the Food Pyramid was replaced with the Food Plate. The guidelines now emphasize less/optional meat/dairy, low saturated fat, and emphasize more fruits and vegetables as well as whole grains. Dietary Risk has been recently identified as THE leading risk factor in all-cause mortality. Emerging evidence indicates that ULTRA PROCESSED FOODS are now the main culprit in malnutrition and illness. The current guidelines recommend a plant-based (mostly plant) diet.
AMERICAN MALNUTRITION
AMERICAN MALNUTRITION
#1 CURRENT EPIDEMIC
(US Dept Agriculture, Global Burden Disease, World Health Organization)
#1 CURRENT EPIDEMIC
(US Dept Agriculture, Global Burden Disease, World Health Organization)
TOO MUCH
- Meat (especially Processed/Red), Poultry, Eggs)
- Processed (Refined) Grains
- Added Sugars
- Alcohol
NOT ENOUGH
+ Fruits
+ Vegetables
+ Whole Grains
+ Nuts and Seeds
FOOD AFFECTS YOUR MOOD
FOOD AFFECTS YOUR MOOD