Top Ten Healthy Eating Habits

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Top Ten Healthy Eating Habits. Carleton University Healthy Workplace Lunch and Learn Tuesday March 4, 2014 Cindy Sass, Registered Dietitian. Eating has become complicated!. Messages about eating and food. Doctors/Health Professionals Diet books Media accounts of the latest findings - PowerPoint PPT Presentation

Text of Top Ten Healthy Eating Habits

Top Ten Healthy Eating Habits

Top Ten Healthy Eating HabitsCarleton University Healthy Workplace Lunch and Learn

Tuesday March 4, 2014

Cindy Sass, Registered Dietitian

Eating has become complicated!

Messages about eating and foodDoctors/Health ProfessionalsDiet booksMedia accounts of the latest findingsFriends/relativesHealth claims on food

Nutrition is a relatively young scienceNot always straightforward

Many areas of grey

Someday hopefully we will have definitive answers

What we do know...Western DietProcessed foods, meats, lots of added sugar and fat, lots of refined grain, lots of everything except vegetables

High rates of diabetes, obesity, cardiovascular disease and cancers

What we do know...Populations eating a remarkably wide range of traditional diets generally dont suffer from these chronic diseasesVery high fat ( seal blubber)High carbohydrate ( corn and beans)High protein (Masai in Africa cattle blood, meat and milk)

What this suggests is that there is no one single human diet that is ideal but that the populations have adapted to a wide range of different foods6There is hope...People who get off the Western style diet see dramatic improvements in their health!

The effects of this poor quality diet can be rolled back, relatively quickly!

Evil nutrientsFocus has been on the evil nutrients to put the blame The food industry likes it that way, tweak the food and make more money

The more processed the food the more money it makes

Confusion is good business!

What to eat?Eat food.Not too much.Mostly plants.

Michael Pollan

Modest Change will make a difference! The potential for disease prevention by modest dietary and lifestyle changes that are readily compatible with life in the 21st century is enormous.

Walter Willet, MD, Chair, Department of Nutrition, Harvard School of Public HealthTop Ten Healthy Eating TipsMove away from the Western Diet!Eat more vegetables!Eat food, not too much, mostly plants!

Aim for at least 4 servings a day (1/2 cup raw, cooked or 1 cup leafy greens).

Eat a variety of vegetables and colors.

Fill half your plate or container with vegetables.

Eat more plant proteinsPlant proteins include: pulse and legumes like lentils, chickpeas, kidney beans, soy beans. nuts and seeds and their butters

High in fibre, satisfying, low glycemic index carbohydrate, sustainable, cheap.

Eat more fishDont overlook the oily little fish.

Mackeral, sardines, anchovies are very nutritions species and fish stocks are abundant.

Aim for 2 fish meals a week.

Eat whole grain foodsChoose unrefined grains like quinoa, brown rice, whole grain seedy breads.

The whiter the bread, the sooner youll be dead, Michael Pollan Food Rules

Health risks of white flour have been recognized for many years.15Drink waterAvoid sweetened drinks or sodas, even fruit juice.

Drink water for thirst.

And...Coffee and tea without added sugar, sweetners and just a little milk if desired.

Low fat milk without added sugar/ flavours.

Limit Eating Out Aim for no more than once a week.

Restaurant food is full of salt, fat, sugar and calories.

Portions are huge.

Up sell end up buying the beverage, dessert, appetizer.

Reduce your intake of processed foodhighly processed foodlike substances.

Sugar, salt, fat, additives like preservatives, food coloring etc..

Look at ingredient list, the more ingredients in a packaged food, likely the more processed it is.

Eat Less SugarEat sweet foods as you would find them in nature whole fruit.

Reduce intake of sweetened beverages: coffees, juices, sodas.

Avoid foods that have some form of sugar listed among the top 3 ingredients.

Organic sugar is sugar too!

Eat Less SaltAvoid using the salt shaker.

Use less process foods.

Eat out less.

Sodium 101 GuidelinesPer serving0-200 mg Go ahead200-400 mg Watch out400 mg + Too much

Eat LessStop eating before you are full

Eat slowly

Eat when you are hungry, not when you are bored

Eat slowly

Buy smaller plates and glasses.

All things in moderationIncluding moderationOscar WildeObsessing over food rules is bad for your happiness and probably for your health too

What matters is not the special occasion but the everyday practice the default habits that govern your eating on a typical day.22