Chapter 1 Food Choices and Human Health
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Transcript of Chapter 1 Food Choices and Human Health
Food
Health
Choices
Human
Images from Wikipedia
What is Healthy?
A: Egg McMuffin with sausage
B: Starbucks Venti Mocha Frappuccino & bran muffin
C: 1 cup of bran flakes with 1 cup 2% milk and ½ cup berries
D: Large doughnut (4 ½” diameter)
E: Bagel (4 ½” diameter) with cream cheese (3 tablespoons)
Images from Wikipedia
What is Healthy?
A B C D E
Image from The Paleo Diet
Not in AgreementLoren Cordain, PhD
Leading expert on evolutionary diets
Paleo Diet: Eat like our ancestors
Not in Agreement
FishMeatVegetables
GrainsSugarDairyLegumes
Cons
ume
Limit
Image from The Paleo Diet
Image from NealBarnard.org
Not in Agreement
Neal Barnard, MD
Founder of the PCRM
Advocates whole food, plant based diet
Image from NealBarnard.org
Not in Agreement
Whole foodsPlant foodsGrainsLegumes
Animal foods* Meat* Fish* Dairy
Cons
ume
Limit
Not in AgreementWilliam Davis, MD
Cardiologist, author of Wheat Belly
Modern wheat causes chronic disease
Image from WheatBellyBlog.com
Image from WheatBellyBlog.com
Not in Agreement
FruitVegetablesMeat
All wheat(bread, crackers, pastas, etc)
Cons
ume
Limit
Not in AgreementT. Colin Campbell, PhD
Nutritional Biochemist: The China Study
Animal protein causes chronic disease
Image from Wikipedia
Not in Agreement
Image from Wikipedia
Whole FoodsPlant FoodsGrainsLegumes
Animal foods* Meat* Fish * Dairy
Cons
ume
Limit
Not in AgreementRobert Lustig, MD
Sugar: The Bitter Truth (video went viral)
Sugar (fructose) is causing chronic disease
Image from ucsfbenioffchildrens.org
Not in Agreement
Image from ucsf.edu
“Real Food” Sugar * added sugar* fruit juice* soda
Cons
ume
Limit
Not in Agreement
Caldwell Esselstyn, MD
Author of Prevent and Reverse Heart Disease
Reversed heart disease with a low fat/non fat diet
Image from heartattackproof.com
Not in Agreement
Image from heartattackproof.com
Whole grainsLegumesFruitsVegetables
All fat* Plant fat* Animal fatAnimal foods
Cons
ume
Limit
Images from Wikipedia
Not in AgreementDavid Perlmutter, MD
Neurologist and author of Grain Brain
Avoid grains, eat fat and cholesterol
Images from Wikipedia
Not in Agreement
VegetablesFruitsMeats
Grains* WheatSugar
Cons
ume
Limit
Who To Believe?
Avoid fat Avoid grains
Avoid animal foods
Avoid wheat
Avoid animal protein
Avoid sugar
Avoid grains
Who To Believe?
Avoid fat Avoid grains
Avoid animal foods
Avoid wheat
Avoid animal protein
Avoid sugar
Avoid grains
Whole Foods Plant Based Diet
Who To Believe?
Avoid fat Avoid grains
Avoid animal foods
Avoid wheat
Avoid animal protein
Avoid sugar
Avoid grains
saturated fat is healthywhole wheat bread is not healthy
Who To Believe?
Avoid fat Avoid grains
Avoid animal foods
Avoid wheat
Avoid animal protein
Avoid sugar
Avoid grains
It’s not fat or grains, it’s sugar
Avoid fat Avoid grains
Avoid animal foods
Avoid wheat
Avoid animal protein
Avoid sugar
Avoid grains
Common Theme?
Avoid sugarAvoid processed foods
Eat vegetables
Image by The Bitten Word on FlickrCC
"The Masai subsist on cattle blood and meat and milk and little else. Native Americans subsist on beans and maize. And the Inuit in Greenland subsist on whale blubber and a little bit of lichen. The irony is, the one diet we have invented for ourselves -- the Western diet -- is the one that makes us sick.”
Michael Pollan
Image by The Bitten Word on FlickrCC
Western Diet
Image by The Bitten Word on FlickrCC
SADStandard
American
Diet
Image by The Bitten Word on FlickrCC
HEALTHY
healthywhole veggies
whole fruits
whole grains
good fats
mod calories
physical activity
limit processed
fats limit
processed meats
Limit refined grains
limit alcohol intake
avoid tobacco
avoid food
additives
CHRONIC
DISEASEslow
long
lacks quick cure
Leading Causes of Death in USRelated to Nutrition!
WhoWantsDisease?
CHRONIC DISEASE
diseaseGenetics
Viral infections
Lifestyle choices
Environmental factors
Poor nutrition Physical Inactivity
Socio-economic
Low birth weight
Aging
Stress
CHRONIC DISEASE
diseaseGenetics
Viral infections
Lifestyle choices
Environmental factors
Poor nutrition Physical Inactivity
Socio-economic
Low birth weight
Aging
Stress
What Can We Do About It?
Image by The Bitten Word on FlickrCC
Food RulesDon’t eat anything your grandmother wouldn’t recognize
Don’t eat anything with more than 5 ingredients
Don’t eat anything with ingredients you wouldn’t recognize
Don’t eat anything that won’t eventually rot
If a product has to tell you it’s healthy, it probably isn’t
• Modified from Food Rules by Michael Pollan
FOOD CHOICES Factors Affecting ChoiceAvailabilityToo many choices?
CostEnvironmentFriends
MusicLighting
ConveniencePlate SizeCulturalReligiousHunger
Social valuesAnimal rightsEnvironmentAdvertising
Taste
Brian Wansink
FOOD CHOICES Factors Affecting Choice
Nutrition
ESSENTIAL NUTRIENTS
Nutrients needed by the body
Necessary for health and/or survival
Cannot be made by the body
Cannot be made in sufficient amounts
Must be obtained from food
ESSENTIAL NUTRIENTS Carbohydrates
Fat
Protein
Vitamins
Minerals
Water
NUTRIENTS
MacronutrientsCarbohydrates
Fat
Protein
MicronutrientsVitamins
Minerals
Water
NUTRIENTS MacronutrientsCarbohydratesStarch
SugarFiberFatMono
PolyProtein
MicronutrientsVitaminsMinerals
Water
ENERGY
Carbohydrates
Fat
Protein
yielding
ENERGY
Carbohydrates: 4 calories/gram
Fat: 9 calories/gram
Protein: 4 calories/gram
yielding
What is a Calorie?
Unit of
Food Energy
What is a Calorie?
. of
. .
images from Wikipedia and Open Clip Art
What is a Calorie?
.
.
..
images from Wikipedia and Open Clip Art
ORGANIC
Carbohydrates
Fat
Protein
Vitamins
Energy Yielding and Organic?
Carbohydrates
Fat
Protein
Whole Foods
Image by Yvon on FlickerCC
Packaged
Packaged
Processe
d
Processed
Processed?
The further a food appears from how it existed in nature, the less nutritious
Natural
No legal definition
Does NOT mean healthy
Don’t be fooled
Variety
Adequacy
Balance
Moderation
Calorie Control
Characteristics of Nutritious Diet
Variety
Adequacy
Balance
Moderation
Images by Anathea Utley and Anne Heathen on FlickrCC
Supplements
SupplementsDon’t
supplements
for real food
substitute
RESEARCH
Observation Hypothesis Test
Case Study
Individual Too Little of Nutrient X Develops Illness Y
Case Study
Child Mercury in diet Develops autism
Case Study
Mercury Causes autism? Can’t make that conclusion
Epidemiologic
Disease & Lifestyle
Connections
Populations
Epidemiologic
Mediterranean Countries Diet high in olive oil Lower incidence of heart disease
Olive oil Prevents heart disease? Can’t make that conclusion
Epidemiologic
Two groups of peoples Provided two different diets Measure outcomes
Interventional
Two groups of people High carb vs low carb diet
Measure weight loss & blood lipids
Interventional
Double Blind Placebo Controlled
Randomized Interventional Trial
Gold Standard
Reliable ResourcesAcademic journals
University websites
Informational websites with reliable authors:• Look for credentials, degrees, affiliations• Author of the article has been published by a University press• Author is associated with a University• Author has academic affiliations, has published in a scholarly journalMajor news sources (eg: NPR, ABC, NBC, CNN) • If the news source is reporting on a "new study" the study should ALWAYS be
cited.
Look at the url, look for .gov, .edu or .org
Biased WebsitesSponsored by a Lobbyist Group
• Always check the “About Us” page
Site with an Agenda
• Eg: tobacco industry
Trying to sell you something
Author is not listed
No studies cited
• A hyperlink or in AMA format
Citations: AMA Format
THE END