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Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

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Page 1: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Hunger, Eating and Nutrition

Or, how to lead yourself and others to a path of healthier eating…

Page 2: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Eating well??

• Americans Are Flunking Easy Goals For Healthier Eating

The public health plan hatched a decade ago was to get three-quarters of Americans to eat at least two servings of fruit a day and half of Americans to eat three or more servings of vegetables.

The results for 2009 show that only 32.5 percent of adults are hitting the mark for fruit and barely more than a quarter — 26.3 percent — are getting the job done on vegetables.

Page 3: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Eating behavior / preferences

• Write down:

– your favorite food(s)

– a food that is supposedly healthy, but that you don’t like (or don’t think you would like)

Page 4: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Eating behavior / preferences

–Where do we get these preferences and habits? What influences our eating behavior? (next slide)

Page 5: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Biological Influences:•mid-hypothalamic centers in the brain monitoring appetite•Appetite hormones•Stomach pangs•Set point weight•Universal attraction to sweet and fat•Adaptive wariness toward novel foods

Eating Behavior

Psychological Influences:•Sight and smell of food•Variety of foods available•Memory of time elapsed since last meal (and clocks)•Mood (e.g., bored, depressed,stressed)•Golden Arches (and other cues)

Social-cultural influences:•Culturally learned taste preferences and beliefs•Food-toxic environment•Status (e.g., meat = successful)•Schools

Page 6: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Basic physiological cues

• Body needs energy = sends orexigenic signal (tells brain to switch hunger on)– Ghrelin (hormone)

• Body has sufficient energy = sends anorexigenic signal (tells brain to switch hunger off)– Leptin (hormone)

Page 7: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

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Smell

• Only sense directly connected to forebrain

• Olfactory receptor neurons (350 ORNs)

• Strong cue for eating, emotion, and memory

Page 8: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

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Taste

• Taste buds (5 different types)–Salt, sour, bitter, sweet, umami (savory)–each contains several types of taste receptors

(microvilli) that react with tastant molecules in food

Page 9: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

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But taste is determined by so much more…

• Cultural influences: Types of food that are “OK” to eat…

• Effects of Fast Food Branding on Young Children's Taste Preferences Archives of Pediatrics & Adolescent Medicine 2007; Pre-school children preferred the taste of foods and drinks in McDonald's packaging to the same foods and drinks in unbranded packaging.

• Starting Good Food Habits in Kids from the Womb, Oct. 06, 2009 Time Magazine

•Lighting Influences the Taste of Wine, New Study Shows

Page 10: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Social/Cultural factors in eating behavior

• Advertising / Expectations of what we “like”http://www.youtube.com/watch?v=KeDjuKYzX8w&feature=player_embedded#!

• Is it smart to get a full serving of veggies, or whole grain pasta in a child’s tummy no matter what -- even if it means you hide it behind loads of salt, fat and sugar?

Page 11: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Stealth Health: Nudging Kids Toward A Better Diet (Oct 25, 2010, NPR)

• http://www.npr.org/templates/story/story.php?storyId=130732347

Should we address it directly and positively when children are young?

http://www.youtube.com/watch?v=SdltYiFouVo

(Luis and Elmo)

And/or should we use fear tactics?

http://www.youtube.com/watch?v=-F4t8zL6F0c

(Man drinking fat)

Page 12: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Social/Cultural factors in eating behavior

• Our food environment (cheap, hi-cal, lo-quality food available)– Absence of supermarkets in lo-income

neighborhoods– Way too many of our calories are coming

from junk food (Sugar: 172 lbs/pp per year)– Governmental subsidies (e.g., Zea Mays --

a giant tropical grass)– We are simply eating more (next slides)!

Page 13: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

20 Years Ago Today

270 calories 5 cups

MOVIE POPCORN

1700 calories21 cups buttered

Page 14: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Americans love their burgers…

•The "Monster Thickburger" — two 1/3-pound slabs of Angus beef, four strips of bacon, three slices of cheese and mayonnaise on a buttered sesame seed bun -- 1420 calories!

Page 15: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Social/Cultural Factors in eating behavior:

Too much confusing and conflicting information

– Paleolithic diet vs. Atkins vs. Zone

– “In defense of food” (M. Pollan)

– USDA’s MY Pyramid vs. Healthy Eating Pyramid (Harvard)

– Slow food, fast food, no food, ???

– Etc…

– What is the impact on the average person?

Page 16: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Social/Cultural Factors in eating behavior

“We live in a toxic environment. It’s like trying to treat an alcoholic in a town where there’s a bar every ten feet. Bad food is cheap, heavily promoted, and engineered to taste good. Healthy food is hard to get, not promoted, and expensive.

If you came down from Mars and saw all this, what else would you predict except an obesity epidemic?” -- Dr. Kelly Brownell, Yale, (Nat’l Geo. Article: The heavy cost of fat, 2004)

(Obesity Trends, CDC slides)

Page 17: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Quick review of nutrition

• Macronutrients– (1) Carbohydrates

Page 18: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Macronutrients

• Macronutrients– (2) Fats

Page 19: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Fats (cont.)

– Fats (Fatty Acids)• Saturated (SFAs) – limit these• Monounsaturated (MUFAs) – better choice• Polyunsaturated – (PUFAs) – consider the Omega-

3 / Omega-6 balance• Trans-fat (avoid) – (hydrogenated)

Page 20: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

What we eat

• Macronutrients– (3) Proteins

Page 21: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Micronutrients

• Vitamins– 13 known vitamins, classified as either fat-

soluble (A, D, E, K) or water-soluble (B and C)– C & E are antioxidants

• Minerals– Inorganic elements (e.g., calcium -- for muscle

contractions, nerve transmission)

Page 22: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Micronutrients

• Phytochemicals– Bioactive chemicals found in

plants with potential health-promoting qualities (e.g., anti-inflammatory, anti-oxidant)

• Flavonoids -- compounds found in fruits, vegetables, and certain beverages that (e.g., Queretin, a potent antioxidant -- free radical scavenging activity)

• Eat these in their natural forms!

Page 23: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

We can make fundamental changes!

Mens sana in corpore sano Eat for psychological and physiological

wellness e.g., Consider the impact of diet on mood/behavior (for you and

for those for whom you are a leader)

Early exposure to a variety of foods (lots of colors in the diet)

School-lunch programs, Community gardens

Keep it simple! (e.g., Pollan’s advice: “Eat food, not too much, mostly plants)

Page 24: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

If you were doing If you were doing one thingone thing that was contributing to: that was contributing to:

•Poorer personal health Poorer personal health

•Spread of diseaseSpread of disease

•Deforestation & erosionDeforestation & erosion

•Fresh water scarcityFresh water scarcity

•Air and water pollutionAir and water pollution

•Climate changeClimate change

•Biodiversity lossBiodiversity loss

•Maltreatment of animals/humansMaltreatment of animals/humans

•Social injusticeSocial injustice

•Destabilization of communitiesDestabilization of communities

Would you Would you change that change that one thing?one thing?

That one thing is That one thing is consuming consuming products that products that come from come from factory farms.factory farms.

Finally…

Page 25: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Diet and the environment: CAFOs

W ater L an d A ir A n im a ls

Im p ac t o f d ie t on :

Page 26: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Holistic health: Diet and the environment

Good News!! Eating a diet that is healthy Good News!! Eating a diet that is healthy for me and for my group is better for the for me and for my group is better for the health of the planethealth of the planet

Be aware of the impact of your personal dietary choices (on yourself and on your students).

Educate others by example through compassionate leadership and activism

Keep it simple: Eat food, not too much, mostly plants

Page 27: Hunger, Eating and Nutrition Or, how to lead yourself and others to a path of healthier eating…

Organizations to learn more…