Identifying Ornish-Friendly Foods

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Today we will:

• Read a nutrition label

• Identify “Ornish friendly” foods

• Identify whole grains and full-fat soy foods

• Record these foods on the Nutrition PAL Form

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Avoid These Foods

• Meats

• Milk Products

• Egg Yolks

• Oils & Fats

• Nuts & Seeds

• Caffeine

• Other

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Gain These Benefits

• Decreased death rate from heart disease and certain cancers

• Decreased obesity

• Decreased risk of coronary artery disease

• Decreased blood pressure

• Decreased risk for osteoporosis

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ENJOY These Foods…

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• Whole grains• Vegetables• Fruits• Legumes• Non-fat milk products*• Egg whites• Fat-free sweets*• Alcohol*

*Limited

More Benefits You’ll Enjoy

• Improved blood sugar control

• Weight loss

• Decline in acid reflux

• Increase in energy and empowerment

• Increase in disease-fighting compounds

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How can I tell if a food is Ornish friendly?

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General Nutrition Facts Label Format

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Ingredient List Format

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Ingredients: Water, organic diced tomatoes (organic diced tomatoes, organic tomato juice, sea salt, citric acid, calcium chloride), organic tomato paste, organic beans (organic kidney beans, organic black beans, organic pinto beans, organic navy beans), organic onions, corn starch, organic corn, organic cane sugar, organic dehydrated onions, organic chili powder, organic canola oil, sea salt, organic spice, organic dehydrated garlic, organic cilantro.

Greatest Amount

Least Amount

Acceptable Mainly Unsaturated • Canola oil• Corn oil• Diglycerides• Lecithin • Monoglycerides• Nut oils• Olive oil• Peanut oil• Safflower oil• Sesame oil• Sunflower oil• Soybean oil

Mainly Saturated• Beef fat/tallow/lard• Butter or margarine• Chicken fat• Coconut oil• Cream• Hydrogenated oils/trans fatty

acids• Partially hydrogenated oils• Mayonnaise• Palm/palm kernel oil• Shortening• Whole milk and low-fat dairy• Egg yolks

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Unacceptable

Fat Gram Rule

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Does it have 3g or less of TOTAL FAT?

NoYes

Read label

further

Source of Fat Rule

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Does the FAT occur naturally?

NoYes

Enjoy

Is it an acceptable

fat?Yes No

Is this food Ornish-friendly?

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Is this food Ornish-friendly?

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Is this food Ornish-friendly?

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Ingredients: Stone Ground Yellow Corn, Expeller Pressed Hi-Oleic Canola Oil, Salt, Lime

Is this food Ornish-friendly?

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Total Fat: 1 gram

Ingredients: Stone Ground Corn, Salt

Is this food Ornish-friendly?NUTRITION FACTS:Serving Size 1 bagel (85g; approx 3 oz.)Servings Per Container 4Amount Per Serving

Calories 230 Calories from Fat 10

% Daily Value

Total Fat 1g 2%

Sat Fat 0g 0

Cholesterol 0g 0

Sodium 380mg 16%

Total Carb 46gm 15%

Dietary Fiber 5g 19%

Sugars 7g 7g

Protein 10g 130g

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Is it whole grain?

INGREDIENTS: Enriched high-gluten flour (flour, malted barley flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), water, whole wheat flour, honey, wheat germ, wheat bran, sugar, malt, salt, cornmeal, yeast, ascorbic acid

Is this food Ornish-friendly?

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• INGREDIENTS: 100% Durum Whole Wheat Flour

• Total Fat: 3 grams

• Is it whole grain?

Full-Fat Soy Foods

• Greater than 3 grams of fat per serving• Naturally occurring fat derived from the soybean• No added fat/oil added by the manufacturer• Examples:

– Soymilk (1 cup; >3 grams of fat)– Tofu (1/2 cup)– Dry roasted soy nuts (1/4 cup)

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AN EXCEPTION

Is this food Ornish-friendly?

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Nutrition FactsServing Size 1 cup (240mL)Amount per ServingCalories 100Calories from Fat 30

% Daily Value*Total Fat 3.5g 5%

  

INGREDIENTS: Filtered Water, Whole Organic Soybeans, Naturally Milled Organic Evaporated Cane Juice, Calcium Carbonate, Natural Vanilla Flavor, Sea Salt, Carrageenan, Vitamin A Palmitate, Vitamin D2, Riboflavin (B2), Vitamin B12

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Is this food Ornish-friendly?

NUTRITION FACTS:Serving Size 1 burger (71g)Servings Per Container 4Amount Per Serving

Calories 90 Calories from Fat

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Total Fat 1g

Saturated Fat 0g

Cholesterol 0g

Sodium 350mg

Total Carbohydrate 6g

Dietary Fiber 4g

Sugars 0g

Protein 13g

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INGREDIENTS:water, soy protein concentrate, wheat gluten, contains less than 2% of natural flavor, salt, maltodextrin, dried onion, yeast extract, sesame oil, defatted wheat germ, caramel color, hydrolyzed corn, soy and wheat gluten, soy sauce (water, soybeans, wheat, salt), autolyzed yeast extract, natural and artificial flavor (contains cottonseed), methylcellulose, disodium guanylate, disodium inosinate, succinic acid 

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Fat-Free Foods With Added Oil In the Ingredient List

• 0 grams of fat per serving but contain an acceptable oil within the ingredient list

• Acceptable oil can be located anywhere in the list of ingredients

• Each serving consumed needs to be “counted” as a packaged food with added fat.

• Limit to 0 to 3 servings per day.

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AN EXCEPTION

ACCEPTABLE Fat-Free Food

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INGREDIENTS: water, vegetable mono and diglycerides, salt, rice starch, gelatin, lactose, coloring yellow number 5 and 6, vegetable datem, Potassium sorbate, soy lecithin, lactic acid, artificial flavors, vitamin A (palmitate)

UNACCEPTABLE Fat-Free Food

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Nutrition FactsServing Size 1 tbsp (15mL)   

Calories 25

Calories from Fat 0  

% Daily Value*  

Total Fat 0 g 0%     

Saturated Fat 0g 0%  

Cholesterol 0g 0%  

Sodium 0g 0% 

INGREDIENTS: water, sugar, corn syrup solids, partially hydrogenated soybean and/or cottonseed oil**, natural and artificial flavors, dipotassium phosphate, sodium caseinate (a milk derivative)***, titanium dioxide, sodium stearoyl lactylate, polysorbate 60, carrageenan, beta-carotene color

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Packaged Fat-Free Dairy Products

• 0 grams of fat per serving, but contain a fat or oil of any kind within the ingredient list

• Fat or oil can be located anywhere in the list of ingredients

• Examples: fat-free cream cheese, fat-free cheese, fat-free cottage cheese, fat-free mayonnaise etc.

• Limit to no more than 2 servings per day

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AN EXCEPTION

ACCEPTABLE Fat-Free Dairy Food

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INGREDIENTS: protein concentrated skim milk, skim milk, contains less than 2% of sodium tripolyphosphate, sugar, pasteurized milk and cream, salt, artificial color, xanthan gum, carrageenan, potassium sorbate and calcium propionate as preservatives, cheese culture, sodium phosphate, artificial flavor, carob bean gum, vitamin a palmitate

Let’s Go Shopping

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