SUN HEALTH MEDICAL CLINIC

NUTRITION

US DIETARY GUIDELINES

WATER

Beverage

of

Choice

THE fountain of youth


CALCULATE

MY

WATER

RECOMMENDATION

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

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
vitamins and minerals anti-oxidant anti-inflammatory phytochemicals 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

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!

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

click here for healthier fats

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.

"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

CARBOHYDRATES

4 kcal/g

Choose Fiber Rich Carbs

PROTEIN

4 kcal/g

Choose Lean Protein

FAT

9 kcal/g


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.


LIPID (CHOLESTEROL) PANEL

How do I interpret test results?

CONDITIONS

PREGNANCY

IRON

DEFICIENCY

ANEMIA

WOUNDS

CANCER

BONE HEALTH

CALCIUM

OSTEOPOROSIS

HISTORY

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

#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