Struggling with day? - Dietitian Connection · Struggling with day? Dr Tim Crowe Supported by 1...
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6/13/17 1 Struggling with day? Dr Tim Crowe Supported by 1 #5adaywebinar On the menu today ü Vegetables: how much we’re eating ü The health benefits – oh so boring ü How to make the message more attractive (with science!) 2 You say fruit, I say vegetable Vegetables are defined by their culinary use, not their botanical origins because…. If it is from a plant and has seeds, it’s a fruit – it’s the other parts of the plant(roots, stems, leaves) that are the ‘vegetable’ Identity crisis Tomatoes, olives, peas, eggplant, nuts, grains and cucumbers are all ‘fruits’ 3
Transcript of Struggling with day? - Dietitian Connection · Struggling with day? Dr Tim Crowe Supported by 1...
6/13/17
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Strugglingwith day?DrTimCrowe
Supportedby
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#5adaywebinar
Onthemenutoday
ü Vegetables:howmuchwe’reeatingü Thehealthbenefits– ohsoboringü Howtomakethemessagemoreattractive(withscience!)
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Yousayfruit,Isayvegetable
Vegetablesaredefinedbytheirculinaryuse,nottheirbotanicaloriginsbecause….Ifitisfromaplantandhasseeds,it’safruit– it’stheotherpartsoftheplant(roots,stems,leaves)thatarethe‘vegetable’
IdentitycrisisTomatoes,olives,peas,eggplant,nuts,grainsandcucumbersareall‘fruits’
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Whatwe’reeating(ornot)In2014-15,onlyhalfofAustralianadultsmetguidelinesforrecommendeddailyservesoffruit(2ormoreserves)Just7%mettheguidelinesforservesofvegetables(5-6ormoreservesformendependingonage,and5ormoreforwomen)Onlyoneintwenty(5%)adultsmetbothguidelinesTheseratesweresimilarto2011-12(48.5%,6.1%and4.2%respectively)
4Source:www.nutritionaustralia.org/vic/resource/vhee-fruit-veg-resource-hub
NationalHealthSurvey:FirstResults,2014-15.ABS4364.0.55.0015
www.csiro.au/en/News/News-releases/2017/Diets-Lacking-in-Fruit-and-Vegetables6
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www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/serve-sizes 8
www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/serve-sizes 9
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Tenaday?Really?
800gramsperdayofF&VlinkedwithgreatestbenefitinreducingriskofCVD,cancerandprematuredeaths
800g=2fruitand6.5vegor3fruitand4.5veg10
“There was a threshold around five servings of fruit and vegetables a day, after which the risk of all cause mortality did not reduce further.”
Themorethebetter?
Foreveryadditionalservingperdayoffruitsandvegetables,aperson'searliermortalityrisk↓by5percent.AlowerrateofdeathfromCVDbeingthestandoutlink
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Reviewlookedatdietandchronicdiseaselinksfrom304meta-analysesandsystematicreviewspublishedinthelast63years
1. Plant-basedfoodsmoreprotectiveagainstriskofchronicdiseasec.f.toanimal-basedfoods
2. Wholegrain-basedfoodsslightlymoreprotectivethanfruitsandvegetables3. Refinedgrainsdeleterious4. Dairyproductsneutral5. Red/processedmeatincreasedrisk6. Teathemostprotectivebeverage;soft-drinkstheleast
Thebestdietforhealth?
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Thereismorethatunitesthem,thandividesthem
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EntertheBlueZone
Areasoftheworldthathaveremarkablylong-livedandhealthypopulations
MuchlowerratesofCVD,canceranddementiathannearbyregions
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http://journal.aarpinternational.org/explore-by-topic/infographics/Blue-Zones-Longevity18
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Whattheydowell
1. Movenaturally2. Haveasenseofpurpose3. Stressless4. Moreplants,lessmeat5. Eatto80%full6. Aglassofwinewithfriendsandfamily7. Arepartofacommunity8. Puttheirlovedonesfirst9. Findtheirtribeofpeoplewithasimilaroutlook
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Eatfruitandveg,behappy
12,000Australianshadtheirdiet,health,happiness,lifesatisfactionandwell-beingtrackedover2007,2009and2013Allowancemadeforchangingincomesandpersonalcircumstances
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Improvementsinmentalhealthwereseenwithin24monthsof
increasingtheamountoffruitsandvegetableseaten
Alsolookedattheeffectofapro-activeF&Vconsumptioncampaignondietaryhabitsandfoundalinkbetweentheintensityofthecampaign,itsoutcomesinpeopleeatingmoreF&V,andpositivementalhealthbenefits
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Puttingitintoperspective
üMotivationtoeathealthyfoodcanbelessenedbythefactthatmanyhealthbenefits,suchasreducingtheriskcancer,takedecadestoreapabenefit
ü Comparedtoa‘decadestime-scale’’,thementalhealthbenefitslinkedtoeatingmorefruitsandvegetablesareclosertoimmediate
ü Improvedmentalhealthwouldhelptoreinforcethepositivedietarychange
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Youarewhatyoueat
Usingdigitallyenhancedphotos,76%ofpeopleratedtheyellowglowfromeatinglotsofbrightlycolouredfruitsandvegetables(topright)asmoreattractivethanthebrownglowachievedthroughasuntan(bottomright)
Lefevre CEandPerrettD.QuartJExp Psych 2015;68:284-29323
Carotenoidcolouring
Tan
Youarewhatyoueat
Twoextraservingsoffruitandvegadayforsixweeksisenoughtocauseadetectablechangeinskintone
Thosewhosedietwenttheotherway,withlessfruitandveg,showeda↓inskintone
www.medicalnewstoday.com/articles/242679.php24
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Gowithyourgut• Themicrobiome-brainconnectionisatwo-waystreetwithgutbacterialinkedtoaroleinstress-relateddisorderslikeanxiety,depressionandIBS• Prebioticsare'food'forgoodbacteriaalreadypresentinthegut
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• Healthyvolunteerstooktwodifferenttypesofprebioticoraplacebofor3weeks
• Prebioticfoundtohaveananti-anxietyeffectwithlessattentiontonegativeinformationandmoreattentiontopositiveinformation
• Lowerlevelsofsalivarycortisol
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Foodswapseesmicrobechangesin<2weeks• StudywithAfricanAmericanswhoswappedtheirmeat-heavy,highlyprocesseddietforadiettypicalofAfricanfoodsrichinbeansandvegetablessawapositivechangegutmicrobeswithin2weeks• ThereverseswapthatsawruralAfricansswitchtoatypicalAmericandietgavethemamicrobeprofilethatwasmoreinlinewithahigherriskofcoloncancer
O’KeefeSJetal.Fat,fibreandcancerriskinAfricanAmericansandruralAfricans.NatureCommunications 2015;6:6342
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Topprebioticfoods
ü Aromaticvegetablesincludingonions,leeks,celery,garlicandJerusalemartichokesarehighininulin
ü Barleyandoatsarearichsourceofthefibrebeta-glucan
ü Foodshighinresistantstarchsuchascookedandthencooledpotatoes,legumesandgreenbananasareagreatfermentablefuelsourceforbacteria
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“Buteatinghealthyisexpensive”
• Reviewof27researchstudiesfrom10differentcountries
• Lookedatpricedifferenceofveryhealthydietarypattern(Mediterranean-style)vsunhealthydietpattern
ØBasedonnutrient-basedpatterns,pricedifferencejustUSD0.04perday
ØBasedonper2000 kcal,differencewasUSD1.56 perday
RaoMetal.Dohealthierfoodsanddietpatternscostmorethanlesshealthyoptions?Asystematicreviewandmeta-analysis.BMJOpen2013;3:e004277 30
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120shoppersrandomlygivenanapple,biscuitornosampleatstartoftheirshoppingtrip.Peoplegivenapplesamplebought28percentmorefruitsandvegetables comparedtothosegiventhebiscuitsamplesornothing
Inavirtualshoppingenvironment,sameresultseenwith‘applepriming’makingpersonmorelikelytochoosethehealthieroptionforsimilarfoods
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Vegetablesbystealth
• Volunteersatarangeofentréesbeforeeachmainmealoveraday
• Someoftheentréeswere‘adulterated’withpureedvegetablesat3or4.5timestheamountofthestandardentrée
• Ate850kJand1500kJlessoverthedaywiththe3and4.5serve‘vegetableadulterated’entrées
• Feelingsofhungerandfullnessafterthevegetable-richentréeswerethesameasthatfortheregulardish
• Palatabilityofthedifferententréedishesratedascomparablewhethervegetableswereaddedornot
BlattADetal.Hiddenvegetables:aneffectivestrategytoreduceenergyintakeandincreasevegetableintakeinadults.AmJClin Nutr 2011;93:756-763 32
Soup’sup
• 12volunteersconsumedasolidmeal,achunkysoupandasmoothsoup• Measurementsmadeongastricemptyingandsubjectivefeelingsofsatiety• Smoothsoupgavehighestratingforsatietyandhadslowestrateofstomachrelease
CleggMEetal.Soupsincreasesatietythroughdelayedgastricemptyingyetincreasedglycaemicresponse.Eur JClin Nutr 2013;67:8-11 33
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Freshisbest,butsoistherest
Examinedthenutritiondeliveredin8commonvegetablesand10commonfruitsacrossmultiplepackagingoptions(fresh,frozen,andcanned)relativetoaveragecosts
“ Theevidencefromthisstudysuggeststhatfruitsandvegetablespackagedasfrozenorcannedarecost-effectiveandnutritiousoptionsformeetingdaily
vegetableandfruitrecommendationsinthecontextofahealthydiet.”
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Useyourcreativejuices
• 12wk RCTwith90healthyvolunteersreceivingadviceonDASHdiet• Drank0,1or2glassesofvegetablejuiceeachday
(perglass:210kJ,2gprotein,8gCHO,2gfibre,480mgNa,470mgK,20mglycopene)
• Vegetableintakelessthanrecommendedinallgroups• Peoplepre-hypertensiveinthevegetablejuicegroupssawafallinBP
ShenoySFetal.Theuseofacommercialvegetablejuiceasapracticalmeanstoincreasevegetableintake:arandomizedcontrolledtrial.NutritionJournal 2010;9:38
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Bearolemodel
Dietarybehavioursandfoodchoices startinchildhood
Parentsarethe‘gatekeepers’forfoodandactasrolemodels– especiallyforyoungerchildren
Wherethereisparentalencouragement,rolemodellingandfamilyrules,thereisanincreaseinfruitandvegetableconsumption
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“Parentalmodellingandparentalintakewereconsistentlyandpositivelyassociatedwithchildren’sfruit,juiceandvegetable(FJV)consumption.Therewerealsopositiveassociationsbetweenhomeavailability,familyrulesandparentalencouragementandchildren’sfruitandvegetableconsumption.Parentalintakewaspositivelyassociatedwithadolescents’fruitandvegetableconsumption.”
“Ourfindingshighlighttheimportanceoftargetingthefamilyenvironmentforthepromotionofhealthyeatingbehavioursamong
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GetonboardforthechallengeeachNationalNutritionWeek
“Makeapledgetoeatmoreveg”
www.nutritionaustralia.org/national/news/2016/09/take-try-5-challenge-during-national-nutrition-week
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