Nutrition, Uncomplicated

By Mark Rifkin, MS, RD, LDN

At the end of the presentation, attendees will: Understand why nutrition is key to quality of life

and long term vitality Discover how food manufacturers and restaurants

manipulate the consumer Learn a few simple nutrition guidelines applicable

to daily life Identify several ways to blend convenience and

good nutrition Find easy, healthy strategies to enjoy restaurant

food without guilt

Objectives

Before the 1990s, nutrition and healthy food about as popular as a floppy disk is today

Common perception:

Nutrition: Who Knew it Would Sell?

TasteConvenienceValuePracticality

NutritionGood Health

The new model

Nutrition: Who Knew it Would Sell?

One Big Happy Family

Consumers recognize its importance◦ Helps prevent/treat obesity, diabetes,

hypertension, high cholesterol, CVD, ED, digestive problems, several kinds of cancer, osteoporosis, acid reflux, eye health concerns, kidney disease

◦ May even help with chronic pain, skin disorders, women’s health concerns, auto-immune conditions (such as MS and RA), brain health

◦ If implemented well, minimizes need for additional medical care, prescriptions, time lost from work, and associated costs, and maximizes long term functionality, strength, and endurance

Nutrition: Who Knew It Would Sell?

Food manufacturers realize nutrition sells Adding fiber to candy bars

Nutrition: It Sells Very Well, Indeed

Nutrition: It Sells Very Well, Indeed

Add whole grains and fiber to high-sugar cereals containing petro-chemicals marketed to children

Ingredients: Sugar, corn flour blend (whole grain yellow corn flour, degerminated yellow corn flour), wheat flour, whole grain oat flour, oat fiber, soluble corn fiber, contains 2% or less of partially hydrogenated vegetable oil (coconut, soybean and/or cottonseed), salt, red 40, natural flavor, blue 2, turmeric color, yellow 6, annatto color, blue 1, BHT for freshness.

Time to clear the confusion Time to refocus on the right details Time to restore the flavor-health marriage Time to simplify guidelines of good nutrition Despite popular books, guidelines are not

◦ Shop the perimeter --- a lot of unhealthy food here◦ Avoid cans/bags/boxes --- many good options here◦ Only eat what your grandmother would recognize

--- my grandmother never ate black beans or tofu◦ Only eat foods with max. 5 ingredients with names you

can pronounce --- what are kamut and quinoa anyway?

Nutrition: 2014

Six Guidelines to Nutrition, Uncomplicated◦Calories vs what’s on your plate 1500 calories vs 1500 calories Don’t drink your calories!

◦Eat mostly unprocessed and home-cooked◦Minimize fried, red meat and processed foods◦Add your own stuff (salt, sugar, oil, etc)

As long as it’s not swimming in it!◦Eat >5 servings/d fruits & veggies, maximize

colors (not Red 40 and Blue 2)◦Eat beans (black, pinto, navy, etc) >2-3x/wk

Good Nutrition Guidelines

Balance Your Plate

No law against good flavor◦ Fats and oils◦ Salt and sugar◦ Spices and herbs

Instead of another night of pre-cooked, over-salted, frozen chicken strips over another boring salad◦ Mango Curry with Lime Juice, Bell Peppers and Broccoli◦ Black Bean and Sweet Potato Quesadillas◦ Butternut Squash Soup with Apples and Coconut Milk◦ Spicy Red Lentil Soup w/Serrano Chiles, Ginger and Cumin◦ Grilled Plantain and Pears with Chocolate Drizzle

What about Lean Cuisine and Weight Watchers?

Flavor and Healthare Getting Married!

Good nutrition is an investment which has a good chance to pay huge returns

Some investments in time form, but not huge Even though home-cooking is key, for most

people cooking every day is unnecessary◦ Schedule time to cook at least weekly◦ Make more than you/your family can possibly eat◦ Divide into individual servings and freeze (w/label)◦ Healthy eater’s best friend: stand-alone freezer◦ Can do same with fruit with short seasons (berries)

Buy more than you can use, and freeze in ziplocks

Guess what? Convenience and Time are Hookin’ Up!

Almost no restaurant serves a balanced plate Starch (cheap) and protein overloaded (demanded) You have to balance plate yourself Replace burger + fries with burger + HUGE salad

◦ Yes, dressing is OK, as long as it’s not swimming! Ask “what veggies come with that?”

◦ Iceberg lettuce and applesauce don’t count Shrink the carbs/protein, expand the veggies If plate remains unbalanced, eat half or share Can always bring something from home to

supplement food purchased out

Good Nutrition When Someone Else is Cookin’

Notice no advertising of Jared with foot-longs

Only 8 / 23 sandwiches meet their guidelines◦ Their guidelines only reference fat and calories◦ They’re forgetting the …..sodium!

What’s wrong with this picture?

What about ….. Subway?

Vitamins and minerals originate in food Food is the best and primary source Thinking about a vit supplement because

you don’t eat healthy? Then … eat better!

Most people will get everything they need from a well-balanced plate cooked at home

If specific deficiency, then food remains the best answer, unless it’s unavailable, indigestible or unusable, or deficiency is severe

What about…..Supplements?

When it comes to food, technology/carryout not the best answer

Whole and unprocessed as much as possible

You buy it, you cook it, you add your sauce, condiments, salt and sugar, you freeze it for later use

You’re the CEO of your health---take charge! Check out my webinars! Thank you! Questions?

Wrap It Up!