SUN HEALTH MEDICAL CLINIC

NUTRITION GUIDELINES

WATER

BEVERAGE OF CHOICE

50+ OUNCES DAILY

the fountain of youth

increased heat/exercise -> more water

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 and VEGTABLES: dense nutrients: anti-oxidant, anti-inflammatory, vitamins and minerals, fiber, phytonutrients
  • GRAINS: majority whole grains (refined grains remove bran/germ fiber)
  • PROTEIN: preferred lean

PLANT/FUNGI PROTEIN

Benefits: vitamins, minerals, anti-oxidant, anti-inflammatory, phytonutrients, fiber, affordable, friendly

examples: legumes (beans including garbanzo, peas, lentils), mushrooms, nuts including peanuts, grains including quinoa, vegetables including broccoli

ANIMAL PROTEIN

Benefits: personal taste

Cons: saturated fat, processed meat carcinogenic, red meat probably carcinogenic, hormone/antibiotic exposure?

healthier options: fish, poultry (without fat/skin), egg white, dairy (non/low fat)

  • FIBER: ​satiates (natural appetite suppressant), rejuvenates gut, binds to and removes intestinal fat

LIMIT

  • LIMIT SATURATED FAT

Limit Saturated/Trans Fats

atherosclerotic (clogs arteries), contributes to inflammation, 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

Healthier Fats:

avocado, olives, seeds (pumpkin, chia, flax), (dry-roasted not oil-roasted) extra virgin, olive oil (uncooked), extra virgin avocado oil, nuts, fish (salmon, tuna, mackerel, herring, sardines)

  • LIMIT SUGAR

Limit sugar-sweetened beverages such as soda/lemonade, sweets (including pastries, cookies, candies), alcohol (alcohol also converts to fats)., processed (refined/enriched removes bran/germ fiber) including many cereals

  • LIMIT SALT

Limit salt to <= 1 teaspoon daily.

  • LIMIT ALCOHOL

Limit alcohol: none is healthier (max: women 1 drink per 24 hours, men 2 drinks per 24 hours), carcinogenic

  • LIMIT SUPPLEMENTS
Synthetic 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.


EATING OUT OFTEN CONTAINS HIGHER SATURATED/TRANS FATS, SUGAR, AND SALT.  If you eat out, you may customize your order.


Avoid polycarbonate plastic containers and tableware for hot foods/drinks including microwaving.

LIPID PANEL

How do I interpret my lipid/cholesterol test results?

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 processed foods with meat/dairy in smaller portions and optional, low saturated fat, and more whole grains. Dietary Risk has been recently identified as THE leading risk factor in all-cause mortality.

AMERICAN MALNUTRITION

TOP RISK FACTORS

TOO MUCH

1. Sodium

2. Processed Meat

3. Trans Fatty Acids

4. Red Meat

NOT ENOUGH

1. Whole Grains

2. Fruits

3. Vegetables

4. Nuts and Seeds

FOOD AFFECTS YOUR MOOD