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SCIENCE MODULE 4


FOODS


WHAT WE WILL COVER IN THIS SECTION

•  Fruits•  Vegetables•  Beans & Legumes•  Nuts•  Grains•  Seeds•  Dairy Products•  Seafood

•  Poultry•  Red Meat•  Oils & Fats•  Seasonings & Condiments•  Sweeteners•  Beverages•  Green Foods•  Superfoods




FRUIT


FRUITS•  Have high water content•  High in fiber and low in fat•  Loaded with nutrients such as Vitamin C, Vitamin A, B Vitamins,

Vitamin E (in the seeds), calcium, copper, iron, magnesium, manganese, and others

•  Low in sodium and calories•  High natural sugar content


FRUITS

•  Substitute for other processed sugary foods•  Easy for the body to digest and utilize•  Have a calming and cooling effect on the body and nervous

system•  Help reduce stress and increase the immune system




FRUITS

Many different groups of fruit

•  Common•  Tropical•  Berries•  Citrus•  Melons•  Dried•  Others


COMMON FRUITS

•  Includes things like apples, pears, grapes and stone fruits such as peaches, plums, apricots and cherries

•  High in nutrients, but sprayed heavily with pesticides•  Apples and pears are high in many Vitamins and minerals such

as Vitamins C & A, potassium, and calcium•  They also are high in the fiber pectin and are detoxifying•  Apples can help clean teeth


COMMON FRUITS

•  Grapes and cherries are great for cleansing the bowels and are both used in treating rheumatism, arthritis, and anemia

•  Cherries are also a great remedy for migraines•  Apricots and peaches are great sources of Vitamin A, as well as C,

potassium, and other minerals •  They’re also very juicy and provide good fluid for the lungs and dry

coughs




TROPICAL FRUITS

•  Grown in tropical climates that get a lot of sun and rain•  Include fruits like mangos, papayas, bananas, pineapples, and

guavas•  Usually known for their individual nutrient density•  Bananas are high in potassium and fiber and are useful for

lubricating the lungs and intestines and easing ulcers and constipation


TROPICAL FRUITS

•  Pineapples have the digestive enzyme bromelain•  Best if eaten organically•  Mangos are a great source of Vitamin A, while guavas are a great

source of Vitamin C •  Both are high in fiber and many other nutrients•  Papayas also aid in digestion with the enzyme papain •  They also have disinfectant properties when used externally


BERRIES

•  Many varieties and are usually available in late summer and early fall

•  Berries are high in fiber and most nutrients and are extremely high in antioxidants

•  Strawberries have the highest Vitamin C content over any berry and are great for digestion, improving appetite and thirst, and generating body fluids




BERRIES

•  Blueberries are low in fat and packed with fiber, phytonutrients, Vitamin C, and manganese

•  They have many health benefits for the heart and brain and aid in healthy insulin response and reducing cancer risk

•  Blackberries and raspberries both have a high nutrient content and have toning and blood building qualities

•  They have many health benefits and raspberries are very alkaline and detoxifying in the body


CITRUS FRUITS

•  Known for their Vitamin C content•  Frequently used for cooling down and cleansing the body•  Also great sources of carbohydrates, fiber, folic acid, and potassium•  May help reduce the risk of several health conditions like

cardiovascular disease, cancer, and even the common cold


CITRUS FRUITS

•  Oranges, tangerines and mandarins come in many varieties •  They are all loaded with Vitamin C, calcium, and potassium and

contain roughly all the other Vitamins and minerals in little amounts•  Lemons are great for detoxing and stimulating digestive juices •  They are also great for the liver and fat metabolism and are high in

many vitamins and minerals•  Grapefruit is commonly used for appetite suppression, digestion

assistance, and is loaded with nutrients




MELON FRUITS

•  Very high in water content and nutrients•  Also high in sugar making them quick to digest •  Cantaloupe is packed full of nutrients, specifically Vitamin A•  High water and nutrient content of watermelon makes it great for

treating many heat and fluid related problems


DRIED FRUITS

•  Extended shelf life•  Fruits dried with sulfur dioxide may cause allergic response in

some people•  Prunes and apricots are commonly used to treat constipation•  Dates are often substituted in recipes as a healthier sugar

alternative•  Figs are another nutrient dense energy food that support healthy

blood and digestion


OTHER FRUITS

•  Avocados are a great source of healthy fat and contain carbohydrates, protein and many vitamins and minerals

•  Olives are usually made into the nutrient dense olive oil that is great for cooking and eating raw




VEGETABLES


VEGETABLES

•  High in fiber, water, vitamins, and minerals•  Low in fat, sodium, and calories•  Made up of mostly carbohydrate and fiber bulk•  Loaded with nutrients such as Vitamin C, A, the B Vitamins,

potassium, calcium, magnesium, iron, chlorophyll, and other trace minerals


VEGETABLES

•  The dark leafy greens, yellow, orange and vegetables are great sources of beta-carotene, which produces Vitamin A in the body

•  Many of the nutrients are easily lost in cooking




VEGETABLES

Many different groups of vegetables

•  Leafy Greens•  Roots and Tubers•  Stems•  Flowering Vegetables•  Vegetable Flowers

•  Ocean Vegetables •  Seaweeds•  Fungi•  Sprouts


LEAFY GREENS

•  Extremely high in nutrients such as Vitamins A and C as well as the minerals magnesium, potassium, iron and, folic acid

•  Greens are also high in calcium, although it is bound in certain ones that contain oxalic acid such as spinach and beet greens

•  Greens like collards, kale, turnip, and mustard greens have lower oxalic acid so their calcium is more available

•  Cabbage is low in fat, rich in chlorophyll, folic acid, and Vitamin C and also contains selenium, sulfur, and chlorine

•  It has anticancer properties, it’s great for detoxing and may help reduce body fat levels


LEAFY GREENS

•  Chard and collards contain Vitamin A, Vitamin C, folic acid, calcium, sodium, and potassium

•  Chard also has magnesium, while collards are a source of zinc•  Kale is gaining popularity recently and is a good source of

calcium and high in health-promoting phytochemicals and antioxidants

•  Lettuces are rich in chlorophyll, Vitamin A, and folic acid and are low in sodium and calories

•  They also contain calcium, potassium, iron, and good amounts of fiber




LEAFY GREENS

•  Many types of lettuce including iceberg, romaine, red and green leaf, and butter lettuce

•  Spinach is an excellent source of iron, fiber, Vitamin C, potassium, magnesium, and calcium and contains folic acid, copper, manganese, zinc and smaller amounts of other B Vitamins and protein

•  Watercress is high in Vitamin A and calcium and also contains Vitamin C, potassium, iron, magnesium, and traces of nearly all B Vitamins

•  It has more of a bitter flavor and is known as a potential blood purifier


ROOTS AND TUBERS

•  One of the most common types of vegetables throughout the world•  These “starchy” vegetables all are a great source of complex

carbohydrates, but individually they differ slightly in nutrients•  Roots and tubers include potatoes, onion, garlic, and root

vegetables like beets, carrots, and radishes


ROOTS AND TUBERS

•  Beets are roots veggies known for their reddish purple and golden colors and are loaded with fiber, vitamins, minerals, antioxidants, and the important phytochemical compound, glycine betaine

•  They are excellent in promoting good cardiovascular health and blood purification

•  Carrots have large amounts of Vitamin A, mainly as beta-carotene and contain Vitamin C, calcium, folic acid, iron, magnesium, potassium, and selenium




ROOTS AND TUBERS

•  Radishes are low in calories, high in water a good source of Vitamin C, folic acid, and most trace minerals

•  Known for reducing mucus and aiding in detoxification•  Potatoes are known as a tuber and are also part of the

“nightshade family” •  They contain a high amount of nutrients including carbohydrates,

Vitamin C, B Vitamins, and potassium, as well as some protein, iron, magnesium, manganese, and zinc

•  They are anti-inflammatory and mildly diuretic


ROOTS AND TUBERS

•  Green potatoes should not be eaten because they contain high amounts of solanine, which can cause things like nausea, headaches, diarrhea, and fatigue

•  Sweet potatoes have a high amount of beta-carotene and some B Vitamins, as well as Vitamin C, iron, and potassium

•  They are great for removing toxins from the body and increasing milk production in lactating women


ROOTS AND TUBERS

•  Garlic is a powerful vegetable known for its strong odor, nutrient density, and healing properties

•  It’s used for things like strengthening the immune system, treating high blood pressure and boosting the elimination of toxins from the blood, body, and lymph

•  Onions are not particularly high in any nutrients, but have a small amount of many

•  They have a strong odor and many healing properties such as lowering blood pressure and cholesterol, reducing phlegm, and having purifying and antiseptic properties




STEMS

•  These include things like celery, asparagus, leeks, and rhubarb•  Most are low in calories and high in fiber•  Celery is high in water, fiber, and sodium, as well as potassium,

Vitamin A, Vitamin C, folic acid, and calcium •  May help calm the nerves and promote relaxation and improve

digestion


STEMS

•  Asparagus is a spring vegetable, high in Vitamin A, Vitamin C, sulfur, folic acid, and potassium

•  It also contains some iron, calcium, magnesium, iodine, and zinc •  Known for its diuretic properties, it also is helpful in kidney and

vascular problems•  Leeks are mainly fiber and carbohydrates, with high amounts of

calcium, folic acid, iron, potassium, and other nutrients •  They are known for their diuretic properties


STEMS

•  Rhubarb has a good amount of fiber, some calcium, and other known minerals

•  It does contain Vitamin C, but most is lost during cooking •  The leaves of rhubarb are poisonous and the stems may be toxic if

eaten raw




FLOWERING VEGETABLES

•  Similar to that of a citrus tree, these vegetables grow after the flower has bloomed and replace the flower

•  Includes cucumbers, pumpkins, squashes, and members of the nightshade family such as eggplant, peppers, and tomatoes

•  Vegetables of the nightshade family have the toxin solanine, which is known for causing unwanted symptoms in people that have an allergy to it or have sensitivity to it, like those with thyroid problems



•  Cucumbers have a better source of Vitamin E than any other vegetable

•  They are also good sources of Vitamins A and C, as well as potassium and other minerals

•  They are a “cool” vegetable often used externally for burns and eye puffiness, with diuretic and detoxifying properties

•  Pumpkins are starchy, high in water, Vitamin A, and potassium •  They also have some Vitamin C, niacin, and pantothenic acid •  Helpful in regulating blood sugar and support the body in getting rid

of mucus



There are many types of squashes that are available throughout the year •  Winter squash like acorn and butternut squash are not grown or picked

in the winter - They are picked in the fall and are stored until spring •  They are typically cooked and are high in natural sugar, carbohydrates

and Vitamin A •  The popular yellow crookneck and zucchini are both summer

squashes with high water content •  Most squashes are high in starch, fiber, and Vitamin A and also contain

Vitamin C, potassium, calcium, iron, and magnesium





•  Eggplant contains no fat, is low in calories and mainly consists of carbohydrates

•  While not very high in nutrients they do contain good amounts of potassium and niacin and smaller amounts of Vitamin A, Vitamin C, calcium, folic acid, iron, and magnesium

•  Useful in clearing stagnant blood in the body but must not be eaten often by pregnant women due to history of causing miscarriages



•  Peppers come in many varieties and degrees of heat •  They are rich in Vitamins A and C and bioflavonoids, as well as folic

acid, potassium, and niacin •  Some of the spicier peppers such as cayenne and chili peppers

have many medicinal properties like stimulating circulation and digestive juices and cleansing the blood

•  Tomatoes are a mildly acidic food that may be considered a fruit or vegetable

•  They are a good source of potassium, Vitamin C, Vitamin A, and lycopene and are helpful for digestion and detoxification


VEGETABLE FLOWERS

•  Low in calories and high in carbohydrates•  Good source of fiber, some protein, and other nutrients•  Include broccoli, artichokes, cauliflower, and Brussels sprouts•  Broccoli is high in nutrients and low in calories •  It’s known as a cruciferous vegetable, along with cabbage,

cauliflower, bok choy, and others and is believed to have anticancer properties




VEGETABLE FLOWERS

•  Artichokes are high in fiber and low in calories •  They’re known for helping the digestive system and for their great

benefit to the liver•  Some people swear by them as a hangover cure•  Cauliflower is low in Vitamin A, which causes its white color •  It is however a great source of other nutrients like Vitamin C,

potassium, and folic acid •  Also known for its anticancer properties


VEGETABLE FLOWERS

•  Brussels sprouts are another cruciferous vegetable that have anticancer properties

•  They contain high amount of Vitamins A and C, folic acid, and fiber •  They are about half protein and also contain calcium, iron,

magnesium, potassium, phosphorus, and sulfur


OCEAN VEGETABLES

•  Nutrient dense, especially in calcium, iodine, iron, and potassium•  Most contain the fiber align which is known for its ability to attract

heavy metals such as lead and mercury and carry them out of the body

•  Sea vegetables may also help reduce the absorption of radioactive iodine (iodine 131) in the body

•  There are many sea vegetables, all with different nutritional values and uses

•  Most contain protein, calcium, iodine, iron and potassium




OCEAN VEGETABLES

•  Agar agar is a red algae used to make gelatin and used as a thickening and stabilizing agent in cooking

•  This is a healthier alternative to animal-derived gelatins•  Arame is kind of seaweed that is mostly used in soups and salads

and is good to mix with rice •  It has a reasonable amount of protein, iodine, and calcium


OCEAN VEGETABLES

•  Dulse is a flavorful seaweed that is commonly used cooked in soups and fresh in salads

•  It is rich in iodine, iron and calcium •  Dulse powder is also sold as a seasoning•  Hijiki is similar to Arame, but is more nutrient dense and very high

in fiber•  Kelp is a frequently used seasoning •  It has a fair amount of protein and is very rich in iodine, calcium,

potassium, and B Vitamins and is also taken as a supplement for its iodine content


OCEAN VEGETABLES

•  Kombu is high in protein and sodium •  Often used in soups as it contributes a lot of minerals and flavor •  Also good to place in the pot while cooking beans where it is very

effective in reducing the gas causing qualities of the beans•  Nori is the most popular seaweed in America and almost 50%

protein •  It is often sold in dry sheets and is eaten raw as a snack or used for

wrapping salad, rice, and sushi




OCEAN VEGETABLES

•  Wakame is another high protein seaweed and mostly used for soups •  It has lots of calcium, iron, and sodium as well as fair amounts of

Vitamins A and C•  Bladderwrack is a good source of calcium, magnesium, potassium,

sodium, sulfur, silicon, and iron•  Often used for thyroid issues and iodine deficiency as well as

boosting immunity and increasing energy•  Can be unsafe during pregnancy and breastfeeding


FUNGI

•  Very nutrient dense and include more than 100,000 species•  Don’t contain chlorophyll so they don’t use the sun to grow•  They are mostly found in slightly wet and dark places•  Mushrooms are the most common and come in many varieties,

but can be extremely toxic•  It’s important to take caution when eating mushrooms and only do

so when acquired from an experienced and trusted source•  Mushrooms have many medicinal properties like cellular

oxygenation and immune enhancement


FUNGI

•  White button mushrooms are the most common available in markets

•  They are low in calories and contain a good amount of protein, fiber, thiamin, and many other nutrients

•  Often they are labeled as being great sources of Vitamin D, but only after being exposed to UV light

•  A common substitute for a button mushroom is a crimini •  Crimini mushrooms if allowed to mature, grow into portabella

mushrooms




FUNGI

•  Portabellas are a great substitute for meat in things like spaghetti sauce and burgers

•  They are high in fiber, potassium, and many other nutrients•  Shiitake mushrooms are a more exotic yet popular mushroom •  They are often called “medicinal mushrooms” and are a great source

of protein, iron, B Vitamins, and other nutrients •  They are known for having anti-inflammatory and anticancer

properties and for supporting the immune and cardiovascular systems


SPROUTS

•  Refer to seeds that have been germinated (sprouted)•  Some common sprouts: alfalfa, clover, mung bean, lentil, and radish•  Sprouting a seed has many benefits including increasing the protein

quality, fiber content, EFAs, vitamin content, chelation of minerals, and activity of hydrolytic enzymes

•  Sprouting is very simple and can be done at home•  Used often in raw food preparation to make foods edible without

cooking•  Have a very fresh flavor and are often used to enhance salads,

sandwiches and wraps


BEANS AND LEGUMES




BEANS AND LEGUMES

•  Include beans, peas, and lentils. Peanuts are also considered a legume but are included in the nut section

•  An excellent source of protein, complex carbohydrates (starch), and fiber

•  Also contain many other nutrients such as potassium, calcium, iron, and B Vitamins

•  Most are low in calories and fat•  Commonly cause an increase in intestinal gas leading to flatulence,

bloating, and discomfort •  This is caused by the oligosaccharides fermenting in the intestines


BEANS AND LEGUMES•  A great way to reduce these properties is by soaking the beans,

often overnight and rinsing several time before cooking•  Another way to avoid these symptoms is to take digestive enzymes

before your meal•  It is believed that substituting legumes for foods that are high in

saturated fats and refined carbohydrates may lower the risk of cardiovascular disease and Type 2 Diabetes

•  One of the main sources of protein in a plant-based diet


BEANS AND LEGUMESBeans come in many varieties and with different nutritional values including

•  Black beans are high in iron, calcium, potassium, and phosphorus and are excellent for keeping the digestive tract healthy

•  Garbanzo beans or chickpeas are commonly used to make hummus and contain iron, calcium, potassium, phosphorus, magnesium, manganese, and B Vitamins

•  They are great for PMS symptoms, relaxing the body and mind, reducing water retention, and boosting energy




BEANS AND LEGUMES

•  Cannellini beans are a great source of iron, while kidney beans and navy beans are a great source of iron and potassium

•  Soybeans are another common yet controversial bean •  Soy is one of the most farmed crops in America and is almost

always genetically modified and doused in pesticides •  It is heavily processed and a very popular meat alternative in society •  While soybeans are high in protein, they are almost never

consumed in their natural state


BEANS AND LEGUMES•  During the processing (which includes hexane), a soy product is

created that is very different from the soybeans' whole food form •  These products often have very negative effects in the body •  Soy is highly allergenic and not recommended for people with

hormone imbalances and thyroid conditions


BEANS AND LEGUMES

•  Peas include standard green peas, snow, snap, sweet, and sugar peas

•  They are higher in Vitamin C than any other legume and have very good amounts of many other vitamins and minerals

•  They are a mild diuretic and laxative and aid in digestion and liver function




BEANS AND LEGUMES•  Lentils are packed with nutrients like protein and soluble fiber that

help you feel full longer and have many health promoting properties •  They come in different varieties such as brown, green, red, black or

beluga, yellow, and others •  They absorb water in your intestines and slow down the absorption

of carbohydrates to avoid a spike in blood sugar •  They also benefit the heart and circulation and stimulate the adrenal

system


NUTS


NUTS•  Contain good-quality protein, are high in fat, and contain many

vitamins and minerals•  For people on a plant-based diet, they are a great source of

healthy fats•  Raw and sprouted are the healthiest versions, while roasted and

salted are best avoided•  More than 300 varieties available and are usually contained in a

hard shell to protect the oils and protect them from animals•  Once shelled, they should be kept sealed in the refrigerator or

freezer to avoid rancidity




NUTS•  Nut butters are a great way to enjoy nuts; however, stick to

homemade, or store bought without added sugars, salt, oils, and preservatives

•  Some people with gallbladder problems or low stomach acid often have a hard time digesting fatty foods such as nuts

•  High in essential fatty acids and Vitamin E •  Vitamin E content is especially high in almonds, Brazil nuts,

hazelnuts, and peanuts


NUTS

•  Almonds are well known for their health benefits like lowering LDL cholesterol, protecting against diabetes, and preventing heart disease

•  The presence of amygdalin makes them a cancer-preventing nut •  They are high in polyunsaturated fats and linoleic acid, Vitamin E,

calcium, magnesium, manganese, some B Vitamins and other minerals like copper, iron, phosphorus, potassium, zinc, and selenium


NUTS

•  Brazil nuts are high in protein as well as fat, 20% being saturated fat

•  They are also high in vitamins, minerals, and antioxidants•  Cashews grow in tropical areas •  They are rich in magnesium, potassium, iron and zinc, as well as

some B Vitamins and Vitamin A •  Cashews are often used in plant-based cooking, after being soaked

and blended, as a substitute for cream and cheese




NUTS

•  Coconut is a large nut that grows in tropical climates•  Coconut has many amazing nutrients and health benefits •  The high amount of saturated fat is often a turn off for people•  However, the type of saturated fat is a medium-chain fatty acid, as

opposed to the long-chain fatty acids found in animal fats •  The medium-chain fatty acids are much easier for our body to break

down than the long-chain fatty acids, making them a much safer and more nutritious saturated fat than the others


NUTS

•  Coconut is often made into oils, milk, water, soaps, lotions, and cosmetics to be sold to consumers

•  The many health benefits of coconut include enhancing the immune system, positive effect on total cholesterol, antifungal, antimicrobial and antiviral properties, treating heart disease and Alzheimer’s ailments, aiding in weight loss, and many others


NUTS•  Peanuts are technically a legume •  They are very rich in nutrients and antioxidants and contain about 20%

of protein•  They are high in the monounsaturated fatty acid, oleic acid and their B

Vitamins content is better than that of other nuts •  They can be highly allergenic•  Walnuts are an excellent source of omega-3s, manganese, copper,

potassium, calcium, magnesium, and other Vitamins like A and E •  They have anticancer properties and amazing health benefits like

decreasing LDL cholesterol, reducing blood clotting, and reducing inflammation




GRAINS


GRAINS

•  A great source of complex carbohydrates, energy, starch, fiber, calories, and some protein

•  Unprocessed whole grains provide a great amount of B Vitamins, Vitamin E, and many minerals including magnesium, iron, zinc, and potassium

•  Wheat, rice, and corn are the three largest crops in the world


GRAINS

There are 3 parts to a grain:

•  The Endosperm –  The central core and bulk of the grain –  Made of mostly starch and some protein –  Contains less B Vitamins and minerals than the germ and the bran

coverings–  Usually what is left after refining, as in white flour




GRAINS

•  The Germ –  The future sprout –  Contains, oils, protein, and many vitamins and minerals –  Unstable in when the grain is opened making whole wheat flour more

unstable than white –  The part that is exposed and enhanced during “sprouting”


GRAINS

•  The Bran –  Includes many protective coverings –  Contribute most of the fiber and nutrients –  The outer most layers are not as high in nutrients and are indigestible –  They also contain phytic acid which is known for binding nutrients and

making them unavailable –  Those layers are easily removed in polishing and light milling


GRAINS

•  Rice and wheat are particularly great sources of selenium•  Some grains such as wheat, barley, and rye contain the protein

gluten, which many people have sensitivity to•  Eating whole grains is a better alternative to processed and refined

grains•  Refining grains into things like flours causes a significant loss in

nutrients such as the B Vitamins, Vitamin E, and many minerals•  In the US, the law requires iron, riboflavin, niacin, and thiamin be

added back into processed grain products




GRAINS

•  Wheat is one of the most popular grains in the world •  It is high in gluten, which contributes to its doughy texture •  This makes it the ideal grain used in breads and pastas •  It has a decent amount of usable protein, as well as Vitamin E, most

of the B Vitamins, and many minerals•  There is great controversy around wheat with concerns that it is

toxic to the body•  Unless it’s organic, it’s almost always genetically modified and

heavily treated with pesticides


GRAINS

•  Barley is a pasta-like grain commonly used in soups and salads •  Sprouted barley is high in maltose and is often made into barley

malt syrup, a common sweetener in processed foods •  Barley is usually sold as “pearled barley,” because it must be

processed to remove its outer layers before it can be eaten•  Rye is a grain that is often combined with wheat to make rye bread •  It is high in nutrients and is also used in making whiskey


GRAINS

•  Corn is also a very popular grain worldwide •  It is high in carbohydrates and thiamin and many other nutrients

such as potassium, Vitamin C. and folic acid •  Like wheat, it’s almost always genetically modified •  It also is commonly used to make the unhealthy sweetener, high

fructose corn syrup




GRAINS•  Oats are a great source of complex carbohydrates, fiber, and many

vitamins and minerals •  They are often used as a breakfast cereal and in baking and are

known for providing long lasting energy •  Oats come in many varieties depending on methods and length of

processing: Whole oat groats, steel cut oats, rolled oats, and quick oats


GRAINS

•  The more oats are processed the less time they take to cook and the fewer the nutrients

•  Oats don’t naturally contain gluten, but are often processed in the same places that gluten grains are and cross contamination can occur

•  To avoid gluten exposure, it is wise to buy oats that specifically say “gluten-free” on the package


GRAINS•  Rice is the second highest eaten grain in the world •  There are many varieties of rice and it is used in many different ways •  Some of the most popular types are

–  Short-grain, which is starchy, soft and sticky and great for sushi–  Long-grain, which is dryer and less starchy, great for pilafs and saucy

dishes–  Jasmine and basmati offer distinct flavors and are often used in Asian and

Indian cooking–  Brown rice which is available in long and short grains




GRAINS

•  Brown rice is a whole grain that is higher in fiber and other nutrients and has a more positive effect on blood sugar than the polished white rice version

•  Quinoa is usually referred to as a grain but is technically a seed, making it very easy to digest in the body

•  It is known for being high in nutrients like protein, iron, calcium, and some B Vitamins

•  This grain also contains a good balance of amino acids, including lysine, which is often missing in other grains

•  It is an extremely nutrient dense, low calorie, protein source that has anti-inflammatory and antioxidant properties


GRAINS

•  Buckwheat is a good source of protein, potassium, fiber, B Vitamins, iron, calcium, manganese, and phosphorous

•  It is commonly used as a breakfast cereal or used as a flour in things like pancakes and baking

•  Millet has been known for being used as food for livestock and birds, until recent years

•  It is the most alkaline of the grains and is a good source of protein, fiber, iron, magnesium, and potassium


GRAINS

•  Amaranth is a gluten-free grain high in iron, protein, calcium, and fiber, as well as some B Vitamins and trace minerals

•  It is often used as a breakfast cereal and as a flour for baking




SEEDS


SEEDS•  Seeds are the beginning of new plant life and are the primary

source of nutrition for a plant•  Nutritional information varies depending on the seed, but they are

all generally packed with nutrients like, protein, fiber, vitamins, minerals, and healthy fats

•  There are many different types of seeds and they are often eaten whole, or turned into oils and seasonings

•  Some of the common seeds used as seasonings are, mustard, cumin, coriander, celery, and cardamom


SEEDS•  Seeds are often available as “hulled” or “unhulled” •  Hulled seeds have had their dry outer coverings removed to make

them more appealing and easier to eat •  They contain less nutrients than the unhulled versions and have a

longer shelf life•  Unhulled seeds can be stored in a cool, dry place, while hulled

need to be kept refrigerated




SEEDS

•  Six of the most popular and nutritious seeds today are chia seeds, hemp seeds, flax seeds, pumpkin seeds, sesame seeds, and sunflower seeds


SEEDS

•  Chia seeds are well known for their use in the toy “Chia Pet®” However, they are also a highly nutritious food

•  There are extremely high in minerals such as iron, calcium, folate, and magnesium and are also an amazing source of omega-3 fatty acids, fiber and antioxidants

•  When mixed with liquid they form a gelatinous substance similar to that of tapioca

•  Always consume fresh seeds bought from the store and never ones that have come with the toy


SEEDS

•  Hemp seeds are from the cannabis family, but do not contain the psychoactive ingredient, THC, that is found in marijuana

•  They are a great source of complete protein, omega 3s and omega 6s and cholesterol reducing phytosterols

•  They are often sold as protein powders, hemp oil and hulled hemp hearts, which are great for topping salads and other food




SEEDS

•  Flax seeds are an excellent source of fiber and omega-3 •  They are also high in lignans (plant-based phytoestrogens), which

have been shown to help prevent certain cancers •  They are very hard so are best ground up before eating •  Flax seed oil is another great option for adding to smoothies or atop

a salad


SEEDS•  Pumpkin seeds are a great source of many nutrients such as

protein, B Vitamins, Vitamin E, magnesium, zinc, and essential fatty acids

•  Their high levels of zinc make them great for treating male prostate problems

•  They also have a high concentration of tryptophan, which is known for helping treat anxiety disorders

•  Often they are eaten raw or toasted, used in cooking and baking, or made into an oil

•  Cooking with pumpkin seed oil, flax oil and hemp oil is not recommended


SEEDS

•  Sesame seeds are a popular and ancient seed used all over the world that are packed with flavor and nutrients

•  They are high in calcium, protein, zinc, copper, magnesium, potassium, and phosphorus, as well as other vitamins

•  They contain a lot of oil which is often used in cooking and even for whitening teeth (oil pulling)

•  It is common to use them raw or toasted in many types of foods and they also can be ground into a paste called tahini, which is a main ingredient in hummus




SEEDS

•  Sunflower seeds are rich in protein, healthy fats, Vitamin E, and the B Vitamins including folate, which is important for a healthy pregnancy

•  They have been used to prevent constipation, alleviate chest pain, relieve ulcers, and even improve eyesight

•  The unsalted versions are a healthier choice than salted and actually have a great amount of potassium, which is necessary for proper sodium-potassium balance in the body


CONTENT WARNING

The following slides may contain graphic language. Viewer discretion is advised.


DAIRY PRODUCTS




DAIRY PRODUCTS

•  Include foods that are animal byproducts such as milk, milk products, and eggs

•  Known for containing calcium and Vitamin D as well as quite a few other vitamins and minerals

•  Generally high in saturated fat and cholesterol•  ChooseMyPlate.gov recommends choosing no- and low-fat

options and servings per day are based on age•  Those with a food •  or intolerance should avoid dairy products


DAIRY PRODUCTS

•  We recommend moderate consumption•  Consuming excessive amounts of dairy products has been

linked to many health conditions such as obesity, congestive problems, food allergies and intolerances, high blood pressure, and some cancers

•  Some concerns surrounding commercially farmed dairy products include environmental impact, industry conditions and procedures, and production processes


DAIRY PRODUCTS

•  When choosing dairy products, it is important to understand labels and choose from trusted sources

•  Things like “cage-free,” “heritage,” and “pasture-raised,” have no legal definition and therefore can be placed on anything

•  Claims such as “grass-fed,” “free range,” and “natural,” are tricky claims with loopholes that may or may not be true

•  Always look for certified labels and claims such as “certified organic,” “certified humane,” “animal welfare approved,” etc…

•  Explanations at http://sustainability.tufts.edu/decoding-food-labels/




THE DAIRY DEBATE

•  There are new studies done all the time highlighting the pro’s and con’s of dairy products and their consumption

•  Inconsistent research results on both ends of the spectrum lead to a lot of confusion as to whether dairy consumption is “good” or “bad”

•  For example:–  Sweden study vs Japan study

•  It is important for each individual person to make the choice to consume dairy products based on their own body, tolerance, health, and ethical beliefs


MILK

•  Milk is sometimes referred to as the “basic food of life” •  It has protein, calcium, phosphorous, as well as some B Vitamins,

Vitamins A, D, and E, zinc, iron, selenium, manganese, copper, and a very small amount of Vitamin C

•  Contains the sugar lactose, which requires the enzyme lactase in order to be digested in the body

•  Many people lack the enzyme lactase, making them lactose intolerant

•  A very common food allergen


MILK•  Goat’s milk and cow’s milk are the most common milks consumed•  Choosing organic, high-quality, locally farmed, raw, or minimally treated

milk and milk products is always recommended over the alternative•  Organic milk is said to have a better Omega-3 to Omega-6 ratio and

more likely to be grass-fed than non-organic•  Raw milk is said to be the most nutrient dense as well as being high in

enzymes and gut healthy bacteria•  Raw milk is also said to be tolerated well by those with a milk allergy•  Raw milk may contain harmful bacteria and pathogens and is not

recommended for consumption by the FDA and other agencies




MILK: PROCESSING•  The processing of milk includes heating, treating (pasteurization,

homogenization and irradiation), and diluting•  Homogenization involves converting milk fat into globules in order to

prevent the milk from separating •  Pasteurization involves heating a liquid just enough to kill off most

bacteria that leads to spoilage•  Irradiation exposing the food or beverage to radiation in order to kill

bacteria and pathogens that may lead to spoilage and food poisoning•  These processes may lead to a decrease in nutrients


MILK: COMMERCIAL DAIRY FARMS

Here are some of the main issues surrounding dairy cows and milk production in a commercial farm setting:•  The life of a dairy cow includes annual cycles of artificial insemination,

pregnancy and birth, and mechanized milking for 10 out of 12 months (including 7 months of their 9 month pregnancies)

•  They are pumped full of hormones and antibiotics and sprayed with pesticides in order to withstand unsanitary conditions and lack of medical attention

•  Fed diets full of energy-increasing carbohydrates and fat supplements


MILK: COMMERCIAL DAIRY FARMS

Usually by the age 4, the cows are sent to slaughter for one of a number of reasons: •  Inability to conceive and produce milk•  Life threatening mammary gland infection causing to much pus to be

allowed in the milk (in most cases, a mild infection is acceptable which still introduces pus, but at “safe” levels)

•  Foot and or leg infections leading to inability to stand, infertility, and decreased milk production

•  If the cost of feeding them outweighs their milk production value




MILK: THE GOOD NEWS

•  The problems with commercial milk production is now more public knowledge than ever

•  There are many organizations and educational programs that have taken action by creating better systems and procedures

•  High quality milk and milk products are now more available •  Small farms that take pride in exceptional conditions for their

animals and their collection processes are becoming more common•  Spreading the word about “quality over quantity” is more important

than ever


MILK PRODUCTS

•  Common milk products are butter, yogurt, cheese and ice cream•  Butter is made from churning the cream from milk to separate the milk

fat from the buttermilk•  It is high in calories and saturated fat and has a moderate amount of

cholesterol•  It also contains monounsaturated fats, fat-soluble vitamins, and

minerals•  Grass-fed, organic butter is also said to be a great source of

Conjugated Linoleic Acid (CLA)


MILK PRODUCTS

•  Clarified butter is created by melting butter in order to draw out the water and milk solids; leaving just pure milk fat behind

•  It can withstand higher temperatures and has a longer shelf life than regular butter

•  Ghee, which originated in India, is very similar to clarified butter but has a longer and more detailed cooking process

•  The preparation of ghee and clarified butter leave little to no lactose and casein (milk protein) behind making it easy to digest for those with a dairy sensitivity

•  Ghee is used in Ayurvedic medicine for many ailments




MILK PRODUCTS

•  Yogurt is created by adding bacteria (yogurt cultures) to milk causing it to ferment

•  Traced back to biblical times and when combined with honey was referred to as “food of the gods”

•  Freshly made, quality yogurt is high in protein, vitamins, calcium, fat, and probiotics

•  During the fermentation process, lactose is broken down making it easy to digest for those with a dairy sensitivity

•  Most yogurt sold in stores is loaded with added sugars, preservatives, artificial colors and flavors


MILK PRODUCTS

•  Cheese is made from milk by separating the whey (liquid) from the curd (milk solids), then aging the curd

•  Contains protein, calcium, and Vitamin A as well as other vitamins and minerals

•  Cheese is high in calories (about 100 per ounce, on average) and fat (6 to 9 grams per ounce, most of which is saturated) and it often contains a lot of sodium


MILK PRODUCTS

•  Eating cheese on a regular basis may contribute to many serious health conditions, as well as sinus congestion, skin reactions, and constipation

•  There are many varieties of cheese available worldwide •  America is known for contributing Monterey Jack, Colby and

cheddars •  The “American” cheese is not technically a cheese, but a

processed junk food high in additives and sodium




MILK PRODUCTS

•  Processed cheeses and spreads are often even higher in fat and sodium and are very low in any vitamins

•  Cottage cheese is made from milk curd and is known to be high in protein and relatively low in fats and calories


MILK PRODUCTS

•  Ice cream is traditionally made from combining milk or cream, sugar, and flavoring then stirred and frozen

•  It is known for being high in fat and sugar and low in other nutrients•  Most ice cream available in stores also includes added flavors,

colors, and additives•  There are now many dairy-free and “healthy” versions available


EGGS

•  Eggs from different birds are eaten all over the world, however the most commonly eaten are chicken eggs

•  Eggs can offer both nutritional value as well as health concerns•  They contain all of the essential amino acids as well as many

vitamins and minerals, including Vitamin D and potassium•  Within the yolk, they contain a fair amount of fat (most of which is

unsaturated), as well as cholesterol




EGGS

•  While it is usually believed that eggs cause high cholesterol, how much of that we actually absorb in the body is debatable

•  Eggs are one of the most common food allergies •  People also frequently have a food intolerance to eggs•  Many chickens are raised for the sole purpose of egg production •  In addition, some corporate farms have genetically engineered their

own birds for egg production •  This is done to ensure an identical and desirable product


EGGS

•  Synthetic hormones that were once injected into chickens and linked to cancer were phased out in the 1970’s

•  As of now in the US, egg-laying hens are not given hormones and hormones are not used in commercial egg production

•  Some packaging may say “hormone-free,” however this is only for marketing

•  In the 1950’s, egg yolks were said to be linked to heart disease•  In 2010, those theories were debunked•  Whole eggs in moderation a a great source of Vitamin A, B Vitamins,

choline and hormone producing saturated fats


EGGS: COMMERCIAL EGG FARMS

Some concerns surrounding commercial egg production:•  The inhumane conditions that exist in most commercial farms

include the use of antibiotics, and the inability to engage in natural behavior and exercise due to overcrowding and filthy conditions

•  Forced molted to shock the body into another laying cycle•  Killing of male chicks for their inability to lay eggs•  Fewer than 5% of eggs are NOT produced this way, and of those, a

majority never see the outside




EGGS: SMALL FARMING

•  With all of the negative light shed on commercial egg farming, the public has taken matters into their own hands by starting up small local farms, and urban (backyard) egg farming

•  Finding trusted sources to buy local eggs, and sourcing start-up hens from trusted places is important

•  Most hens are acquired from commercial hatcheries which legally “dispose” of all male chicks

•  Antibiotics and poor quality feed may be used•  Shop around, visit the farms, and ask questions


EGG MARKETING LABELS

•  Conventional •  Cage Free•  Free Range•  Organic•  Vegetarian



Conventional (don’t have a specific label)•  Typically less than half a square foot of space per hen, which isn’t

even enough room to spread their wings





Cage Free•  Hens are able to move about inside a barn without being confined to

cages •  Usually raised under artificial light•  It’s common practice that birds have their beaks burned or removed

to avoid pecking at themselves and others (a sign of distress)


EGG MARKETING LABELSFree Range or Free-Roaming•  Implies chickens on lush green pastures •  Requires producers to show proof that chicken has been allowed

access to outside•  Actually applies to chickens raised for meat and not egg production•  Not a regulated term for eggs so this can be used by anyone •  Example: a small door available to give them the “option” to go

outside, even if that option is a 2x2 patch of dirt



Organic•  This means the hens were fed organic feed, including no animal

byproducts•  Antibiotics are not permitted





Vegetarian•  The hen is fed a vegetarian feed •  However, chickens are naturally omnivores, not vegetarians and

usually eat a diet high in bugs, grubs, etc. •  This term is used to imply a “healthier” option to those who don’t eat

meat


EGG GRADES

•  Egg grades are determined by classifying them according to the US Standards for interior and exterior quality factors

•  The different egg grades are AA, A, or B •  Only eggs packed in USDA official plants can have the USDA grade

shield on the package


SEAFOOD




SEAFOOD

•  Seafood is a popular food source eaten all over the world•  Includes fresh water fish (catfish, salmon, trout, tilapia), saltwater

fish (tuna, salmon, anchovies, herring, cod), shellfish such as mollusks (clams, oysters, sea snails, squid), and crustaceans (crab, shrimp, lobster)

•  Fish have a good quality protein that is easily used by the body, as well as high levels of EPA and DHA

•  They are low in other fats and calories and high in vitamins and minerals such as Vitamins A & D, iodine, selenium, and zinc


SEAFOOD

•  Fish also can be high in environmental toxins from polluted waters, pesticides, industrial runoff, oil spills, and sewage

•  Industrial pollution causes mercury to be released into the air and fall into bodies of water

•  Bacteria in the water cause chemical changes that transform the mercury into methylmercury

•  Fish then absorb the methylmercury as they feed in these waters•  Other than mercury, chemicals like PCBs (lubricants) and

Chlordane (pesticide) are seen frequently in seafood


SEAFOOD•  Shellfish are rich in minerals and some vitamins•  Mollusks are referred as sea filterers or “garbage eaters” •  They can be delicious and nutritious if they are caught from clean

waters, otherwise they tend to be a “risky” food contaminated with toxins, heavy metals, and pollutants

•  Crustaceans live in cleaner waters than mollusks •  They are low in calories and have a high concentration of different

lipids, as well as a good amount of protein•  Shellfish are a common food allergy that sends people into a

severe allergic reaction called “anaphylaxis”




SEAFOOD FARMING CONCERNS

•  Seafood can be wild (caught in nature) or farmed (bred and raised in a commercial setting)

•  There are concerns related to farming:–  Seafood is often kept in cages within an open water source, like oceans

and lakes to keep it safe until harvesting–  Wild caught seafood is used to produce farmed seafood, which depletes

the amount in the wild and upsets the ecosystem



•  High amounts of chemicals are used to treat the waters as well as antibiotics and pesticides for “sea lice”, which then drift into the water source, contaminating the natural environment around the farm

•  Other waste from the farms severely pollutes the surrounding water and environment, to the same degree as sewage

•  Farming threatens other sea life •  Farmed seafood is less nutritious, usually has the same mercury

risk, and is often subject to artificial dyes and toxic treatments in comparison to wild caught


SEAFOOD FARMING CONCERNS•  Overfishing and irresponsible farming has led to issues of

sustainability in seafood •  The National Oceanic and Atmospheric Administration (NOAA), has

classified sustainability as:“Seafood is sustainable when the population of that species of fish is managed in a way that provides for today’s needs without damaging the ability of the species to reproduce and be available for future generations. If you buy fish managed under a US fishery management plan, you can be assured it meets 10 national standards that ensure fish stocks are maintained, overfishing is eliminated and the long-term socioeconomic benefits to the nation are achieved.”





•  Buying seafood that has been certified by the Marine Stewardship Council (MSC), is a safe guideline to follow when choosing store bought


POULTRY


POULTRY

•  Birds and fowls are consumed all over the world •  Chicken being the most common, followed by turkey, ducks and

geese, pheasant, and quail•  Poultry contains good amounts of protein as well as B Vitamins,

Vitamin E, selenium, zinc, iron, potassium, phosphorus, and magnesium




POULTRY

•  Many parts of the bird are eaten and there are many ways to prepare it

•  White meat, found mostly in the breast of the bird, is lower in fat but higher in protein than dark meat

•  Dark meat however, is slightly higher in vitamins and minerals and found more in the muscles (legs, thighs and wings)

•  Eating poultry without the skin reduces the fat content


POULTRY

•  Certain ways of preparation are healthier than others•  Healthier options are baking, broiling, roasting, steaming, grilling

without charring, boiling, sautéing, using light oil or even water during cooking and using sea salt over salt and homemade spice blends over pre-packaged

•  Less healthy options include frying, deep-frying, slathering, buttering, salting, charring, smoking, and cooking with sugary pre-packaged marinades and sauces


POULTRY

•  Chicken and turkey are the most commonly consumed poultry in America

•  More lean that red meat and great sources of protein, B Vitamins, selenium, and other important minerals

•  When choosing poultry, do your best to buy the highest quality, organic product available

•  Be aware of claims like “grass-fed” and “vegetarian” since birds are naturally omnivores eating grubs, insects and worms




POULTRY: INDUSTRIAL FARMING CONCERNS

•  Most birds that are raised for meat are raised in intensive industrial farming systems

•  They use special breeding techniques and antibiotics to create birds that reach their slaughter weight in less than 6 weeks

•  This intense process creates health problems for the birds•  Kept in tiny, dark cages that only contain food, water, and litter to

absorb their droppings


POULTRY: INDUSTRIAL FARMING CONCERNS

•  This litter is often never changed which causes there to be high levels of ammonia in the air of the coop, contributing to eye and respiratory damage and burns on their legs

•  Unsanitary conditions contribute to extreme disease outbreaks, antibiotic use, and toxic contamination of both the birds and the environment

•  Catching, transporting, and slaughtering may include many inhumane methods


IDEAL POULTRY FARMING PRACTICES

•  When choosing poultry, it is important to take into consideration your source and the practices that farm has in place

•  Good practices include:–  Onsite breeding and hatching–  Good quality feed used and/or feeding pasture present and accessible–  Roomy, clean, well lit and ventilated, open coop that can be closed to

protect birds from predators –  No use of antibiotics and proper sick bird confinement methods–  Humane and sanitary catching and slaughter practice–  Proper and sanitary handling, storage, and distribution of meat




RED MEAT


RED MEAT

•  Red meat includes the muscles of animals such as cow, lamb, pork, and bison, as well as their organs and processed meats

•  Processed meats include things like bacon, sausage, and cold cuts•  Common organ meats, or “offal,” include liver, kidneys, heart, and

tongue•  These are eaten all over the world and are very high in vitamins and

minerals•  Beef, pork, lamb and bison are the most common red meats eaten

throughout the world


RED MEAT•  Beef comes from cow and is high in protein, iron, B Vitamins,

potassium, phosphorus, and smaller amounts of other nutrients•  Grass-fed, organic, lean beef is considered a superior choice to

factory farmed beef•  Grass-fed beef is lower in fat and cholesterol than factory

farmed beef•  It also is higher in Omega 3’s, Vitamins, A and E, beta-carotene,

and cancer fighting CLA




RED MEAT•  Pork (pig) is often referred to as the “other white meat”

because it was thought to have nutrition closer to that of chicken

•  It is higher in fat than other meats and a good source of protein•  Most available pork is “cured” and processed•  Curing is a process of preservation by adding a combination of

salt, nitrates/nitrites, and sugar •  Cured meats are usually very high in salt, sugar, and additives


RED MEAT

•  Lamb is classified as meat from a type of ovine (ewe or ram) in the U.S.

•  Grass-fed, organic lamb is a superior product high in protein, Omega-3, CLA, vitamins and minerals

•  Bison is a red meat that has gained popularity over the years due to its’ beef-like taste and lean qualities

•  Grass-fed, organic bison is a superior product that is lower in fat and cholesterol than other red meats

•  It is also high in protein, CLA, Vitamin E, selenium and other vitamins and minerals


PROCESSED RED MEAT

•  In Western countries, there is an excess consumption of processed meats

•  These include bacon, hot dogs, sausage, jerky, packaged ham, sandwich meat, pepperoni, salami, and virtually all red meat used in packaged or canned foods and frozen prepared meals

•  Processed meats are manufactured with a carcinogen called sodium nitrite in order to turn packaged meats a bright red color so they look fresh

•  Sodium nitrite results in the formation of cancer-causing nitrosamines in the human body, leading to an increase in cancer risk for those who eat them




RED MEAT: HEALTHY CHOICES

•  There are many processed meat products available now that contain no nitrates and/or nitrites

•  Grass-fed, organic, and locally farmed are excellent choices over factory farmed

•  As with poultry, food preparation and cooking methods, as well as choosing good cuts of meat, all contribute to how healthy it is

•  The recommended serving size of red meat is no more than 3 ounces per day of unprocessed meat

•  Balancing red meat with vegetables and greens may protect against cancer causing concerns


RED MEAT INDUSTRIAL FARMING CONCERNS

•  Similar to that of poultry•  Kept in small, confined cages•  Overfed and dosed with stimulants, growth hormones, and

antibiotics•  Unsanitary conditions that contribute to disease and death•  Most farms feed animals GMO grains, soy, and byproducts•  Grain-fed animals provide less nutrients than grass-fed•  Cloned and genetically modified animals are raised to withstand

horrible conditions and overuse of antibiotics


ENVIRONMENTAL CONCERNS

•  There are environmental concern associated with industrial farming•  Excessive manure and methane emissions contribute to global

warming•  Water contamination from manure runoff and overuse of water due

to animal consumption and irrigation for feed crops•  Forests and rainforests being turned into pasture and cropland for

animal feed•  Pasture raised livestock actually produce less methane than grain-

fed, and green pastures help to absorb CO2 in the environment




THE RED MEAT DEBATE

•  One of the most highly controversial food groups•  Some believe that in order to maintain a balanced diet and not

become deficient in things like protein, iron, and B12, we must consume red meat

•  Others believe that the negative health impact from eating red meat far outweighs its nutritional benefit

•  Health concerns surrounding red meat mainly come from its higher fat and cholesterol content and use of antibiotics and hormones


THE RED MEAT DEBATE

•  Some studies have found that the carnitine found in red meat may be linked to raising cholesterol and contributing to cardiovascular disease and stroke

•  Other scholars say there are too many other factors at play to make that correlation

•  Some studies suggest excessive red meat consumption is linked to some cancers, while other studies say that moderate consumption of lean meat has no link to cancer

•  Some studies suggest that the high phosphorus content of red meat has a negative effect on bones and kidneys, while others say phosphorus from animal sources may help to lower blood pressure and balance pH


OILS AND FATS




OILS AND FATS

•  Oils and fats include all liquid and solid fats extracted from animals, animal byproducts, vegetables, nuts, and seeds

•  They also include processed and manufactured fats like margarine, shortening, and hydrogenated oils, and refined vegetable oils

•  Common oils are fish, krill, almond, avocado, corn, olive, canola, peanut, safflower, sesame, soybean, sunflower, walnut, grapeseed, flax, hemp, coconut, and palm

•  Common solid fats in the diet are butter, ghee, cream, lard, and tallow•  When choosing oils and fats in the diet it’s important to choose high

quality, pure, and organic versions when possible


OILS AND FATS

•  Oils should be extra virgin, cold-pressed, unrefined and organic when possible

•  Oils are best stored in darker glass, airtight containers in cool dark places

•  With the exception of some nut and seed oils which should be stored in the fridge

•  Caution should be used in heating oils to avoid the formation of free radicals which are harmful and cancer causing in the body

•  When purchasing oils, look for the “smoke point” (safe upper temperature limits) to be listed on the bottle


OILS AND FATS

•  Olive and canola oil are two monounsaturated fats often used in cooking due to being fairly heat resistant

•  Other oils containing polyunsaturated fats like flax and hemp should not be heated are best used cold atop salads or as supplements

•  Coconut oil contains high amounts of saturated fat making it a good oil to use for cooking and baking with slightly higher heat

•  Palm oil is another saturated fat that’s tolerant to high heat. Just be aware of the source due to sustainability issues

•  Ghee (pure butter fat) withstands high heat better than butter due to the proteins and sugars being removed which cause butter to burn




SEASONINGS AND CONDIMENTS



•  Not commonly used for their nutritional value but used to enhance or add flavor to food

•  Some herbs such as ginger and oregano have many medicinal properties

•  When choosing dry herbs, it is best to buy organic and store them in a cool, dry, and dark place

•  Herbs can be heavily irradiated



•  When storing fresh herbs, snip the ends and place them in a glass of water with a plastic bag over them, then place them in the fridge

•  Basil is an exception that should be stored in a glass of water on the counter

•  There are many different seasonings from many different sources •  They can be derived from seeds, leaves, tree bark, roots, berries,

and bulbs





•  Salt is the most common seasoning used worldwide •  It is often overused, especially in Western society, and may

contribute to hypertension, fluid and electrolyte imbalances, and complications for pregnant women and other medical conditions

•  Traditional table salt is simply a chemical made in a lab•  When choosing salt, it is best to choose Himalayan Crystal Pink

Salt or Celtic Sea Salt •  They have numerous health benefits and contain almost 100 natural

minerals and elements



•  When choosing seasonings it is best to avoid pre-packaged blends, which usually contain salt, sugar, and additives

•  Making your own blends is a healthier alternative •  Other very common spices are peppers like black and cayenne,

powders like garlic, onion, mustard, cinnamon, cumin, and paprika and herbs like basil, oregano, thyme, and sage



•  Extracts are another popular enhancer •  These are usually liquids and oils pulled from things like fruit, seeds,

nuts, and herbs •  They can be used in cooking•  Extracts don’t have much nutritional value and must be stored in

airtight containers to avoid spoilage





•  Condiments are used for many purposes such as seasonings, toppings, dressings, marinades, dips, and flavor enhancers

•  Popular condiments include ketchup, soy sauce, mustard, mayonnaise, salad dressing, hot sauce, nut butters, and many more

•  Pre-packaged condiments are often loaded with added sugars, salt, sweeteners, and additives



•  There are healthier options available such as Braggs Liquid Aminos®, nutritional yeast, cacao powder, vegan mayo, miso paste, tamari, vinegars and many more

•  Making your own condiments such as ketchup, salad dressing, and nut butter is a simple and great way to avoid unwanted ingredients


SWEETENERS




SWEETENERS

•  Sweeteners include natural sweeteners and artificial and processed sweeteners

•  Natural simple sugars are found in foods and plants such as milk, fruit, honey, agave, and syrup

•  Simple sugar (glucose) is what our body and brain use for food


SWEETENERS

Two ways to provide the body with this energy is

•  Eating complex carbohydrates that take time to breakdown, giving us sustained energy

•  Eating simple refined sugars that give us a quick “up” then crash


SWEETENERS

•  Overconsumption of refined and processed sugar has become a huge problem in Western society

•  The average person consumes about 150 pounds of sweeteners a year

•  Contributes to many health concerns such as tooth decay, diabetes, hypertension, depression, and obesity

•  In the food industry, sugar is used in excess to provide sweetness to foods, maintain freshness and product quality, act as a preservative and flavor enhancer, and provide fermentation, bulk, and body to foods and beverages




SWEETENERS

•  Sweeteners are highly addictive and it begins in early childhood with mother’s milk, formulas, and sugary snacks and cereals

•  Making the decision to stop eating artificial and refined sweeteners is the first step to detoxing and living a healthier life

•  Detoxing from these sweeteners may produce mild to moderate withdrawal symptoms such as fatigue, headaches, anxiety, irritability, depression, rapid heart rate, and poor sleep

•  These symptoms usually only last a few days


SWEETENERS

•  Some of the refined and artificial sweeteners that may lead to these issues are white table sugar, high fructose corn syrup, saccharine, dextrose, aspartame, sucralose, and many more

•  The best way to avoid these sweeteners is to avoid processed and packaged foods, sugary drinks, and sodas


SWEETENERS

•  It is also helpful to know all of the names that sugar can be disguised as in foods

•  Make sure you read the label




SWEETENERS

•  White refined sugar (sucrose) is extracted from sugar cane and highly processed and refined into many different forms

•  Some of these include granulated or “table” sugar, raw sugar, brown sugar, powdered sugar and turbinado sugar

•  It is the most widely used and abused sweetener in the food industry and Western civilization

•  For example, one can of soda equals 11 teaspoons of sugar!


SWEETENERS•  Artificial sweeteners include chemical sugar substitutes such as

saccharine, aspartame, and sucralose.•  Many times sweeter than actual sugar and may lead to many health

concerns including migraines, psychological and nerve problems, and even cancer

•  Natural sweeteners are a much safer and healthier option than the previously listed sweeteners

•  They can be easily used as a white sugar substitute in recipes


SWEETENERS•  Natural fruit sugar (fructose) is a common substitute for sucrose •  Too much may still over stimulate the hormonal system and irritate

the teeth, so it is best used with moderation •  The best source of this sugar is from actual fresh fruit to ensure one

is getting other nutrients as well•  Honey is a sweetener considered to be a healthier energy food •  It is best raw as it contains many B Vitamins, minerals, and

enzymes •  It is great for baking, has a low glycemic index, and promotes

healthy digestion




SWEETENERS

•  Agave is a processed sweetener that comes from the agave plant •  It is 15 times sweeter than sugar, has a low glycemic index and is

best raw, organic, and unrefined•  Date sugar is a whole food sweetener•  It is perfect for baking and is a great source of calcium, iron,

magnesium, zinc, manganese, and selenium


SWEETENERS

•  Maple Syrup is the refined sap of the maple tree •  It is commonly used as a topping for foods like pancakes and

waffles, but is also a great sugar substitute in many recipes •  Organic Grade B maple syrup is the best quality and is full of

nutrients and health benefits like boosting immunity•  Grade A is refined, so it may contain fewer nutrients


SWEETENERS

•  Blackstrap molasses is a dark liquid sweetener with a strong flavor •  It is high in minerals like iron and calcium•  Xylitol is a sugar alcohol derived from plant fibers that doesn’t

require insulin to metabolize •  It is best organic and eaten in moderation to avoid digestive upset •  Like chocolate, it is toxic to animals




SWEETENERS

•  Stevia is an herb that is 300 times sweeter than sugar •  It doesn’t raise blood sugar levels and contains no calories •  It comes in both a liquid and a powder form •  When buying stevia, make sure that the ingredients say 100% stevia

on the back to avoid imposters•  Buy organic when possible


BEVERAGES


BEVERAGES

•  Fluids that are drank primarily to satisfy thirst and maintain the body's water content

•  Other reasons to drink fluids may include detoxification, nourishment, stimulation, relaxation, and celebration

•  There are many beverages all over the world •  Some of the more popular choices are water, coffee, tea, juices,

sodas, and alcohol




BEVERAGES

•  Water is the most essential beverage •  It is important to drink water and water-based beverages throughout

the day to ensure proper digestion and elimination •  Filtered water and mineral water are clean and healthy choices


BEVERAGES•  Coffee is a very popular beverage worldwide that contains the

addictive substance caffeine •  Caffeine is a stimulant that has many metabolic effects in the body

such as increasing heart rate and blood pressure •  Coffee is very acidic in the body and may interfere with the

absorption of many vitamins and minerals such as the B Vitamins, calcium, and iron

•  Decaffeinating coffee is an area of concern due to the use of chemicals

•  Free radicals caused by roasting coffee beans


BEVERAGES

•  Tea is an ancient beverage drank all over the world for many purposes

•  The most common are black teas, herbal teas, and green tea•  Commercial teas like black tea are few in nutrients and high in

caffeine and tannins, which can be irritants to the kidneys and intestinal mucous linings




BEVERAGES

•  Green tea, while having caffeine, also contains antioxidants and have detoxifying properties

•  Herbal teas are healthier choices over caffeinated, tannic acid teas •  They come in many kinds and flavors and have many therapeutic

actions including relaxation, healthy digestion, and immune support•  Avoid “natural” flavors


BEVERAGES

•  Juices can be both healthy (if juiced fresh) and unhealthy (artificially flavored, colored and sweetened)

•  When buying juice it is best to avoid ones with additives and preservatives and to limit consumption to avoid excess sugar


BEVERAGES

•  Soda is an unfortunate staple in today’s society •  It has no nutritional value and contains high amounts of phosphates,

sugar, and sometimes caffeine •  It is highly addictive and known to over stimulate the body and

deplete it of nutrients •  Overconsumption of soda may lead to diabetes, obesity, tooth

decay, and a number of other health conditions •  Soda is best avoided to maintain proper health




BEVERAGES

•  Alcohol is a commonly used and abused beverage •  It comes in many varieties such as wine, beer, and liquor •  It is a central nervous system depressant and has been linked to a

number of serious health concerns such as alcoholism, liver damage, and severe nutrient deficiency

•  Alcohol may also have a extremely negative effect on blood sugar and insulin response

•  It is a toxin in our body and is best avoided to maintain proper health


GREEN FOODS


GREEN FOODS

•  Green foods are powerful and healing foods loaded with antioxidants and cleansing nutrients like chlorophyll, beta-carotene, protein, and a list of vitamins and minerals

•  Known for their high amounts of chlorophyll which has many amazing abilities in the body–  Purification and detoxing–  Anti-inflammatory–  Benefits anemia and aids in high blood pressure, intestinal strength,

nervousness, and acts as a diuretic




GREEN FOODS

•  Green foods are also great for boosting energy, anti-aging, and helping keep the body alkaline

•  The term “green foods” often refers to products that are made from fruit and vegetable extracts, often sold as capsules, tablets, wafers, or powders

•  An example of these are “Superfood Powders,” which contain things such as blue green algae’s, spirulina, chlorella, wheat grass, barley grass, kelp, and dulse


GREEN FOODS

•  Spirulina, is loaded with nutrients such as beta-carotene, chlorophyll, GLA, and many others

•  It also contains protein and has a 65% higher protein digestibility rate than that of beef

•  Chlorella has similar nutritional value to spirulina, but with a little less protein and much higher amounts of nucleic acid (DNA/RNA), which contributes to the “Chlorella Growth Factor” (CGF)

•  The CGF is responsible for growth and strengthening immunity


GREEN FOODS

•  Cereal grasses, such as wheat grass and barley grass are also high in chlorophyll and Vitamin A

•  They are more cooling in the body and can cleanse toxins more quickly than spirulina and chlorella

•  They also have a strong positive influence in digestion




SUPERFOODS


SUPERFOODS

•  Term used to describe whole foods with high nutrient or phytochemical content that may offer health benefits with few health risks

•  Health benefits are improving nutrition, strengthening immune system, fighting free radicals, provide energy, enhance heart health, slow aging, boost metabolism, and enhance skin and complexion


SUPERFOODS

•  Everyday Superfoods include berries, nuts, seeds, many legumes (peanuts, lentils, beans), dark green vegetables (kale, collard greens, Swiss chard, Brussels sprouts, and broccoli), citrus fruit, avocados, honey, dark chocolate, vegetables with bright, dark, or intense colors (such as beets and their greens, sweet potatoes, and certain wild mushrooms), whole grains and fatty fish (salmon, mackerel, and sardines)




SUPERFOODS

•  Other popular superfoods are acai berries, goji berries, cacao, camu, chia, maca, lucuma, hemp, dragonfruit, goldenberry, mesquite, mulberries, nori, pomegranate, and yacon

•  Acai berries are harvested in the rainforests of Brazil•  Tastes resembles a combination of berries and chocolate and it

contains high levels of antioxidants


SUPERFOODS

•  Goji berries are a staple of Traditional Chinese Medicine•  They are rich in antioxidants and high in protein and contain over 20

vitamins and minerals •  Also known as wolfberries•  Cacao is a super powerful antioxidant that’s celebrated in Mexico,

Central and South America•  Rich in iron and an excellent source of dietary fiber and flavonoids


SUPERFOODS

•  Camu is often called “Nature’s Vitamin Pill” because of it’s high levels of Vitamin C and broad range of nutrients including antioxidants, amino acids, and minerals

•  Also called the Camu-Camu Berry•  Chia has been used by ancient cultures as food and medicine•  Excellent source of essential fatty acids (8x more than salmon) and

protein and packed with nutrients




SUPERFOODS

•  Maca is a root from Peru that helps to increase libido, boost stamina, and fight fatigue

•  Had adoptogenic-like qualities to help fight stress•  Called “Nature’s Viagra”•  Lucuma is a low glycemic sweetener that’s packed with iron, zinc,

Vitamin B3, calcium, and protein•  Tastes similar to maple syrup•  Known as the “Gold of the Incas”


SUPERFOODS

•  Hemp is one of the richest sources of plant protein and has the most perfect ratio of Omega 3 to 6 EFAs

•  Known as “The World’s Most Perfect Food”•  Contains edestin which are proteins similar to the proteins found in

the human body. They are pre-cursors to hormones, enzymes, and antibodies

•  Hemp contains more edestin than any other plant•  Great source of fiber, chlorophyll, minerals, and antioxidants•  Sister of the marijuana plant but contains no THC


SUPERFOODS

•  Dragonfruit is in the cactus family and has a thick pink skin•  Their flesh is soft and sweet and they are high in fiber, Vitamin C, B

Vitamins, minerals, and antioxidants•  Goldenberries are also called “Gooseberries” and are a chewy, tart,

and sweet fruit•  Rich in bioflavanoids, carotene, Vitamins A and C, and fiber•  Significant amount of protein – something that’s rare in berries




SUPERFOODS

•  Mesquite is made from the pods of the mesquite plant•  Tastes similar to molasses mixed with a bit of caramel•  Very high in protein and soluble fiber and low on the glycemic index•  Also a good source of calcium, lysine, potassium, manganese, iron,

and zinc•  Mulberries are an excellent source of protein, fiber, iron, Vitamin C,

and calcium. It’s also high in resveratrol


SUPERFOODS

•  Pomegranates are native to Asia but now found all over the world•  They contain high levels of Vitamin C, K, and folic acid•  A great source of fiber and polyphenols and is high in minerals

including calcium, magnesium, potassium, and phosphorous •  Yacon is a tuber that tastes like a fruit•  Used as a sweetener and healthy sugar substitute•  Called the “Apple of the Earth” due to crunch and sweetness•  Contains high level of inulin and also provides 20 amino acids,

calcium, potassium, phosphorous, and iron


FOOD PRODUCTION AND PROCESSING





•  Food Production & Processing•  Organic•  Natural•  Conventional•  Genetically Modified Organisms

(GMOs)•  Irradiation

•  Processed Foods•  Availability•  Fresh•  Frozen•  Canned•  Dried



•  There are many different shapes and forms that our food comes to us in and some are healthier choices than others

•  How our food is grown, harvested, processed, shipped, stored, and preserved are all serious factors affecting the quality of food that is available today

•  It is up to us to become aware of these processes and learn how to make healthy and responsible food choices



•  Food, air, and water are the main vehicles by which we receive chemicals in our bodies

•  This makes it important for us to take in the healthiest versions of these nourishments as possible




ORGANIC

•  Organic refers to anything grown without the use of pesticides, herbicides, fungicides, hormones, chemical fertilizers, sewage sludge, or other synthetic and toxic substances

•  Also refers to food produced without GMO’s, trans fats, and food that has not been irradiated

•  May include certain artificial flavors, colors, sweeteners, and preservatives, such as citric acid, that have been approved by the USDA for use in organic foods


ORGANIC•  Defined by USDA Standards in the National Organic Program

(NOP)•  Percentage of organic ingredients determines designation

–  95%+ = Certified Organic and USDA Organic Seal–  70%+ = Made with Organic Ingredients

•  Strict cross-contamination policy


ORGANIC

•  Includes animal products without the use of antibiotics and hormones

•  These things can cause weight gain, hormone imbalances, gut sensitivities, food sensitivities, and numerous other illnesses

•  The best way to avoid toxins and GMO’s while guaranteeing the best quality available is to buy USDA certified organic




ORGANIC

•  Choosing organic is also good for the environment •  Farming practices are designed to reduce pollution and conserve

water and soil, they don’t release synthetic pesticides into the environment and they make a point to preserve biodiversity and local ecosystems

•  Farmers and food manufacturers must pass very strict standards and regulations and obtain a special certification in order for their food to be considered “certified organic”


ORGANIC

•  The cost of buying organic is a huge turnoff for many people but there are a few ways to save–  Farmers markets–  Buy in bulk–  Buy seasonally –  Buy generic/store brands


ORGANIC

•  Use coupons•  Join a Community Supported Agricultural Group •  Use the “Dirty Dozen & Clean 15” Guide from the Environmental

Working Group (EWG)




NATURAL

•  Unfortunately, the FDA nor the USDA has rules or regulations for products labeled "natural" except for meat and poultry

•  Meat and poultry labeled as “natural” can’t contain artificial flavors and colors, preservatives, or sweeteners and the processing must be kept to a minimum

•  However, it doesn’t indicate anything about the raising, feeding, or care of the animals

•  For other products, “natural” does not mean the same thing as organic and comes with no guarantees of being toxin free


NATURAL

•  May contain one or a few ingredients grown using sustainable agriculture methods, but the rest of the ingredients are usually questionable

•  Whether or not a food label states the product is “natural” is completely up to the corporate marketing departments

•  Usually labeled “natural” as a marketing ploy to trick consumers into buying the product


CONVENTIONAL

•  Food grown, raised and manufactured with the use of pesticides, herbicides, fungicides, hormones, chemical fertilizers and other synthetic and toxic substances, GMO’s, trans fats, preservatives, artificial flavors, colors and sweeteners, antibiotics and other medications, hormones, and the process of irradiation

•  During heavy processing of foods, many of the nutrients are lost




CONVENTIONAL•  The focus of conventional food manufacturing is to maximize

efficiency by increasing production while decreasing cost to consumers

•  Conventional food production has many unfortunate effects on the environment such as fertilizer runoff, pollution, and greenhouse gas emission

•  Another issue is irresponsible farming and fishing that doesn't ensure sustainability

•  The health concerns with consuming these toxin-rich foods on a regular basis are endless


GMOs (GENETICALLY MODIFIED ORGANISMS)•  The means of altering the genetic makeup of an organism by way if

insertion, mutation, or deletion, of genes•  Commonly used in agriculture, pharmaceutical drug production,

experimental medicine, and biological and medical research•  The purpose of GMO’s in agriculture is to create different crops,

create new colors in plants, and create plants and crops with desirable traits

•  These traits may include improved product shelf life, increased nutritional value, and resistance to pests, herbicides, or harsh environmental conditions


GMO CONCERNS

•  Unknown health impact of long-term consumption•  Creating them may produce new allergens, carcinogens, toxins, and

nutritional deficiencies•  GMO seeds cross-pollinate and travel making them impossible to

control and avoid completely, causing indefinite contamination




GMOs

•  GMO’s have been significantly restricted or banned altogether in over 60 countries across the world

•  In the US, GMOs have been approved by the government based on studies conducted by the same corporations that created them and profit from their sale

•  It is not required by law to label a product containing GMOs in the US

•  GMOs are in approximately 80% or more of conventional processed food on the market


GMOs

•  GMOs are most commonly found in soy, corn, sugar beets, cotton, canola, Hawaiian papaya, alfalfa, and squash (yellow and zucchini)

•  The best way to avoid GMOs is to buy organic, or buy products that are “non GMO Project” verified

•  For a complete list of registered products visit http://www.nongmoproject.org/


IRRADIATION

•  The process of treating food with ionizing radiation, including electron, x-ray, and gamma radiation

•  Used to sterilize food from insects, parasites, and bacteria contamination

•  Also used for delaying ripening of fruit and sprouting of potatoes, increasing the juice yield, and improving the rehydration of dehydrated foods




IRRADIATION

•  Spices, dehydrated enzymes, and dried vegetables are among the most heavily treated with more that 100 million times the amount of radiation than the average chest x-ray

•  Spices are the highest at 300 million times more•  Other highly treated foods are meat, poultry, seafood, fruit, potatoes,

and wheat


IRRADIATION ISSUES AND CONCERNS

•  Not properly regulated for upper limits of radiation safe for human consumption

•  Destroys vitamins, essential fatty acids, and natural digestive enzymes found in food

•  Allows oversight of filthy and unsanitary slaughterhouse conditions•  Changes the odor, texture, and flavor of food•  Free radicals produced by irradiation combine with existing

chemicals (like pesticides) in the food to form new chemicals (unique radiolytic products - URPs)



•  Safety of long-term consumption for humans has not been proven •  Animal studies have shown many serious effects like tumors and

kidney and reproductive damage/failure•  Electron radiation is said to build up radioactive particles in animals

that eat treated food





•  Countries that can't afford electron radiation turn to using more affordable, yet more dangerous nuclear materials

•  Labeling irradiated foods is not required•  Does nothing to ensure clean and properly grown or raised food


PROCESSED FOODS

•  Food that has been transformed from its raw and natural state, into foods that are packaged and altered in order to look and taste appealing while having a long shelf life

•  Processed food started back in the 1940’s, with M&M’s® being one of the first

•  Followed closely by Maxwell House® Instant Coffee by General Mills®


PROCESSED FOODS

•  Additives are substances added to food to enhance its taste and appearance or preserve flavor

•  Older methods include pickling (with vinegar), salting, and adding sulfur dioxide (wine)

•  The more modern additives include many things like harmful chemicals, sweeteners, and preservatives




PROCESSED FOOD CLAIMED BENEFITS

•  Removal of toxins•  Preservation•  Reduce the occurrence of food poisoning•  Ease marketing and distribution•  Reduce costs of food•  Increase food consistency and availability


PROCESSED FOODS CONCERNS

•  Significant reduction of nutrients in food•  Use of harmful and toxic food additives like tar-based food coloring,

bleaching agents, and preservatives•  High risk of contamination during processing from things like

machinery fragments and industrial chemicals


PROCESSED FOOD CONCERNS

•  Limited and unenforced regulations and improper reporting on the use of additives and preservatives in food processing

•  Extremely high in salt, sweeteners, and unhealthy fats that have many harmful and addictive effects in the body




PROCESSED FOODS

•  On average, processed food makes up 70% of the American diet•  There are approximately 5,000 different food additives that have

been approved for use in America•  Since the increased consumption of processed foods, the Western

civilization has seen a significant rise in many health conditions such as cancer, digestive problems, neurological conditions, ADHD, heart disease, obesity, food allergies, hormone imbalance, and depression


AVAILABILITY

•  There are many things that affect the way our food is available to us •  There are also many things to consider when making our food choices•  Ideally we would choose a whole foods diet, made up of fresh and

seasonal produce, but that may not always be a possibility•  Here are some of the reasons why these choices are ideal, as well as

info about the alternatives to help you make good food choices


AVAILABILITY: SEASONAL

•  Eating seasonal means constantly adapting to the seasons and eating only produce that is meant to grow during that time

•  Benefits are not only substantial for you but for the environment as well

•  Eating with the seasons guarantees natural diversity and is necessary for balancing the earth's resources and its life forms

•  Foods grow at certain times of year for certain reasons and it is ideal to eat those foods at those times to ensure proper health and nutrition




AVAILABILITY: SEASONAL•  For example:

–  During the hot summer, the juiciest fruits are available which help cool the body

–  While in the winter, warming foods like squashes and root vegetables are available

•  The food industry has made it possible through the use of GMO’s and worldwide distribution, to make any food available at any time

•  Tomatoes, for example, are a summer fruit but the use of GMOs has made them able to grow in cold, harsh conditions so that they are available year round


AVAILABILITY: SEASONAL

•  These practices contribute greatly to food intolerances, allergies, and other medical concerns, not to mention nutrient depletion

•  By eating foods during their natural time of growth, you can ensure you are getting the best quality, nutrient dense, and flavorful foods available

•  Eating seasonally is also more cost effective because the prices go down for things when they are in season


FRESH vs. FROZEN vs. CANNED vs. DRIED

•  Eating foods as fresh as possible is always ideal•  The benefits of eating fresh foods are many •  They taste better, have more nutrients, and reduce the risk of

spoilage, rancidity, and contamination•  Some foods are best eaten right away such as produce•  While other foods, if stored properly, may keep for years such as

grains and legumes




FRESH

•  Storage is very important with fresh foods to avoid spoilage •  Nuts, seeds, and dairy products are best kept cold•  While things like oils, potatoes, and dried beans are best kept in

cool, darker places•  Type of storage is another important factor •  Well-sealed glass containers, wood, stone, and metals are a better

choice than plastic


FROZEN

•  Sometimes using frozen foods is a better option for convenience, financial reasons, and to get foods when they’re out of season

•  Frozen fruits, vegetables, grains and legumes, are better frozen food choices than processed frozen snack foods

•  While some of the nutrients may be lost during the processing, the nutrient content is close to that of fresh foods


FROZEN

•  “Flash” frozen food is ideal•  Can often be more nutritious than fresh foods•  Smoothies and steaming are two great uses for frozen foods




FROZEN

•  When choosing these frozen foods it’s important to choose organic when possible, from a trusted source and avoid foods with added sugars, salts, flavors, and preservatives

•  Not all frozen food is a healthy food choice •  Stay away from processed, frozen, snack food •  These are often loaded with fillers, additives and unwanted fats, salt,

and sugars


FROZEN

•  Freezing your own foods that you’ve prepared is a great method of storage

•  However, never freeze hot foods! Wait until they cool completely to prevent the occurrence of foodborne illnesses


CANNED

•  Canned foods are another source of long-term availability •  Canning is a method of preservation in which foods are processed,

then sealed in an airtight container•  There are many pro’s and con’s of canned foods•  The pros: Cost, convenience, longer shelf life, and some

preservation of nutrition•  The cons: Usually high in sodium and sugar, risk of food poisoning

(botulism), loss in nutrients, change in the taste, and exposure to BPA and tin




CANNED

•  When choosing and eating canned foods there are important things to consider–  Check the expiration date to avoid tin exposure and spoilage–  Choose cans with BPA-free lining–  Choose low or no sodium and no added sugars and preservatives–  Don’t purchase or use dented or swollen cans to avoid botulism

exposure–  Always drain and/or rinse the contents of the can before using if

possible


CANNED

•  Canning foods yourself is the best way to avoid unwanted additives and techniques

•  Always follow directions and use caution to avoid contamination


DRIED

•  Drying is the oldest method of food preservation, done by removing the water in food

•  Foods that are commonly dried are fruits, vegetables, herbs, meats, and fish

•  They are convenient for storage, travel, retaining nutrient density, and for use in cooking and baking

•  There are different methods of drying: Oven drying, dehydrating, air/sun drying, and freeze-drying




DRIED

•  Dried foods can be slightly expensive so buying in bulk is always a great option

•  Drying your own foods is a fun and more affordable way to do it •  However, there are specific tools and/or processes that need to be

used to ensure proper drying •  Doing it wrong and leaving moisture may lead to spoilage


EATING HABITS



•  Overeating•  Undereating•  Emotional Eating•  Food Combining




EATING HABITS

•  Our eating habits, for the most part, influence our health more than the foods we actually eat

•  Our psychological and emotional states surrounding eating are often created between birth and 8 years old

•  They are also influenced in life by things like socializing, family dynamics, and life experiences


EATING HABITS

•  The influence of our Western society food culture may have detrimental effects on our health and eating habits

•  In the US we are eating more salt, sugar, fats, processed foods, and fast foods than ever before

•  Not only that but we wont stop eating! •  These habits are becoming such a regular part of our culture, that

now they are being passed on to our younger generation as the “norm”


EATING HABITS

•  Fortunately, it’s never too late to change the negative habits •  By educating ourselves and others and making conscious decisions

every day towards healthier choices, we can really make a difference

•  Eat when you’re hungry and stop when you’re full




OVEREATING

•  One of the most common and most dangerous eating habits•  What used to be a common behavior on holidays and special

occasions, has now become a regular pattern in society•  Feeling “full" after eating, is our body’s natural response to avoid

overeating •  When chronic overeating takes place, we alter the body’s ability to

feel full, causing us to eat a large amount of food on a regular basis just to feel satisfied


OVEREATING

•  Regularly overeating usually leads to obesity, stress on the digestive system, and other organs and congestion and stagnation in the body

•  These things all are precursors to a large number of other problems and illnesses

•  Overeating is often a problem that stems from emotional and psychological factors


UNDEREATING

•  Over the years there has been a significant increase in problems associated with undereating

•  Anorexia nervosa and bulimia, are two serious disorders that involve the under consumption or absorption of food

•  Society has put extreme emphasis on the importance of physical perfection and many people struggle with meeting those demands in a healthy manner




UNDEREATING

•  Undereating is almost always related to emotional and psychological issues surrounding body image, self worth and abuse

•  Undereating is not always a “bad” thing if done properly •  The method is often used as a way to improve aging and

longevity•  A low-calorie diet made up of nutrient dense, good quality foods

and supplements can have many health benefits if done correctly


EMOTIONAL EATING

•  Food is used as a way to cope and deal with stress and emotional issues

•  Some people choose to eat more during these times, while others choose not to eat at all

•  Learning how to listen to your body and understand the feeling of true hunger

•  Eating when hungry and stopping when you’re full is key


EMOTIONAL EATING

•  Also, learning how to manage and deal with stress is very important •  As is, identifying and understanding your triggers for emotional

eating•  Emotional eating is driven by emotional and psychological issues

that must be addressed in order to overcome




RESTRICTIVE DIETING•  Another common habit is eating restricted diets•  It is common among teens and the elderly due to refusal of variety

in the diet •  They prefer to eat the same thing over and over without flexibility•  It also can refer to restricting other things in the diet like animal

products, or vegetables, or sugars, or processed foods•  Eating the same food over and over frequently leads to food

intolerances or sensitivity•  It is best to eat a balanced diet that includes a variety of foods


FOOD COMBINING

•  An important part of good nutrition that stems from ancient Ayurvedic techniques

•  The process of combining foods a certain way in order to support ideal digestion and utilization of these foods

•  Common problems associated with poor food combining are intestinal gas, abdominal pain, swelling, and poor nutrient assimilation


FOOD COMBINING

•  Different types of food require their own types of enzymes for digestion

•  When too many different types of food are eaten at once, the body has a hard time making all of the proper enzymes to support that meal

•  This may cause improper digestion of certain foods and lead to unwanted symptoms and poor absorption




FOOD COMBININGThere are simple rules to follow to ensure proper digestion:

•  Eat high-protein foods at the beginning of a meal, because they require a lot of stomach acid to properly digest

•  Proteins are best combined with greens and non-starchy vegetables, as are starches

•  Proteins and starches are best not eaten together because they digest better on their own

•  Fruit is better eaten alone or in very small amounts directly after a meal to avoid fermentation of itself and other foods

•  This may cause uncomfortable gas and bloating •  For best results, follow the 1 hour rule


READING LABELS



•  Reading Labels•  Parts of a Food Label•  Ingredients List•  What’s Not On The Label




READING LABELS

•  Food labels are one of the only tools that consumers have to determine what is in their food

•  It is important to know how to properly read labels in order to choose the best food options

•  The FDA is responsible for overseeing food labeling however, loopholes in regulations make it a tricky subject

•  A common standard followed when reading labels is, “If you can’t pronounce it, don’t buy it”

•  It is important to look at all parts of the food label and to be familiar with disguised ingredients


PARTS OF A FOOD LABEL•  Food labels are broken up into Nutrition Facts and the ingredient

list. The Nutrition Facts are broken down as follows:•  Serving Size

–  Tells you the serving size for that food as set by the manufacturer of that food

–  Listed in standard measurements such as pieces or cups –  All other nutrition facts are based on this amount –  Sometimes set unreasonably low in order to appear more healthy

(lower calories or fat)


PARTS OF A FOOD LABEL

•  Servings Per Container –  How many servings are available in the package

•  Calories –  Tells you the number of calories per serving –  This number is generated by the amount of calories provided by the

macronutrients (fat, protein, carbs)•  Calories From Fat

–  Listed next to calories –  Tells you the amount of the calories that come from fat




PARTS OF A FOOD LABEL•  % Daily Value

–  Tells you the percentage of a specific nutrient in that food that you’re getting based on how much you should be getting in an entire day

–  Based on a 2,000 calorie diet


PARTS OF A FOOD LABEL•  Total Fat

–  Tells you the grams of fat present in one serving of the food –  Also, lists what percentage of your daily value it represents –  Included in this section is the breakdown of each type of fat and how

much is in the serving –  These include saturated fat, trans fat, polyunsaturated fat, and

monounsaturated fat


PARTS OF A FOOD LABEL•  Cholesterol

–  Tells you the number of milligrams that is in each serving •  Sodium

–  Tells you the amount of sodium in each serving –  Keeping the amount of sodium under the number of calories is a good

rule of thumb•  Total Carbohydrates

–  Tells you the number of carbohydrates in each serving –  Includes starches, sugars, and dietary fiber




PARTS OF A FOOD LABEL

•  Dietary Fiber–  Tells you the amount of fiber in each serving

•  Sugars –  Tells you the amount of simple sugars in each serving –  Refers to natural and added sweeteners

•  Protein –  Tells you the amount of protein in each serving


PARTS OF A FOOD LABEL•  Other Nutrients

–  Tells you the percent of the daily needs for essential nutrients –  These include Vitamin A, Vitamin C, calcium, and iron

•  Footnote–  The footnote at the bottom of the nutrition facts is a reminder that the %

daily value is based on a 2,000 calorie diet –  It also states that nutrient values vary from person to person based on

dietary needs –  Provides values for a 2,000 calorie diet as well as a 2,500 calorie diet


INGREDIENT LIST

•  The ingredient list is also listed on a food label•  The ingredients are listed in the order of quantity used, highest to

lowest •  Things required on an ingredient list include

–  The food components in the product–  The direct additives used in the manufacture of the product (additives

allowed by the FDA)




INGREDIENT LIST

•  The ingredient list can often tell you more about the food than the actual Nutrition Facts and is much more important

•  For example, the Nutrition Facts may say something only has 2g of sugar, which seems not so bad

•  However, when you look at the ingredient list, you notice that the sugar is actually high fructose corn syrup, which can have very negative effects in the body compared toa natural fruit juice


WHAT’S NOT ON THE LABEL?

•  A food label does not always contain everything that you need, or want, to know about a food

•  Things not included on a food label are–  Indirect Additives - These are “hidden additives” (unreported) and

contaminants that may have entered the food during some phases of production

–  Chemicals - Used during processing and packaging like BPA from plastic packaging, dyes from boxes, and industrial cleaning products


WHAT’S NOT ON THE LABEL?

–  Silent Additives - These are things like pesticides, antibiotics, hormones, medicines, and chemical pollutants

–  GMOs - Not required by law to be added toa food label in the US and Canada

•  Meats and produce are commonly unlabeled




COMPARATIVE DIETARY SYSTEMS



•  Whole Foods Diet•  Kosher Diets•  Omnivorous•  Carnivorous•  Vegetarian•  Vegan•  Fruitarian•  Raw Food Diet

•  Western Diets•  Mediterranean Diets•  Asian Diets•  Middle Eastern Diets•  Mexican Diets•  South American Diets•  Tropical Diets•  The “Perfect” Diet


COMPARATIVE DIETARY SYSTEMS

•  There are many different variations of diets based on belief systems, location, personal choice, or religion

•  Each of us eventually finds our own balanced diet through research and experience; we find what works best for our lifestyle, life stage, and body




WHOLE FOODS DIET

•  Consists of eating a diet made up of whole foods, which are foods that are in their most natural state as possible

•  Avoids foods that are processed•  When choosing foods it is best to choose organically and

responsibly grown and raised foods•  Foods include fresh produce, whole unprocessed grains, nuts,

seeds, beans and legumes, animal flesh, and animal byproducts such as eggs and milk


KOSHER DIETS

•  "Kosher" is the term used to describe food prepared in accordance with the dietary guidelines of Jewish law

•  Includes more natural foods including fresh vegetables, fruit and some wholegrain products

•  Some animal products are prohibited, such as the meat, organs, milk, and eggs of forbidden animals

•  Animals that have split hooves and chew their cud are allowed


KOSHER DIETS

•  Any animal that does not have these qualities is not included•  Examples of acceptable foods are roasts, beef brisket, and chicken •  Kosher seafood products need to include fins and scale•  The animals that can be eaten must be killed accordance to Jewish

law•  Animals that die otherwise are not permitted to be eaten




KOSHER DIETS

•  Certain food combinations are to be followed:–  Meat cannot be eaten with dairy products–  Only fish, fruits, eggs, grains, and vegetables can be eaten with dairy or

meat products–  More flour products are chosen over whole grain products, such as

potato pancakes (latkes), kreplach, blintzes, flour pastries, and matzo balls


KOSHER DIETS

•  Common soups include tomato soup, chicken noodle soup and beet borscht

•  Fruits are also eaten cooked, in soups, compotes, and strudels •  Examples are baked apples and stewed prunes•  At mealtime, only a single meat product is allowed, excluding any

dairy products •  Utensils are to be used only to serve kosher foods and cannot come

in contact with dairy, while serving meat


OMNIVOROUS

•  Eats both meat and vegetables•  Most popular and convenient diet among humans because of no

limitations




CARNIVOROUS

•  Contains essentially large amounts of meat, poultry, fats, and fish•  Sometimes combined with vegetables, but excludes grains,

potatoes, and sugars


VEGETARIAN

•  Eats primarily plant-based foods, such as fruits, vegetables, grains, seeds, nuts, and legumes

•  Excludes animal flesh•  Most common is lacto-ovo-vegetarian, which also includes animal

byproducts such as eggs and milk •  Lacto- comes from the Latin word for milk and ovo- comes from the

Latin for eggs •  Also includes just lacto-vegetarian which includes milk and no eggs


VEGAN

•  Stricter form of vegetarianism•  Excludes all animal products and byproducts such as eggs, dairy

products, honey, silk, fur, leather, wool, cosmetics, and soaps derived from animal products

•  Contains a diet made up of fruits, vegetables, grains, legumes, seeds, and nuts




FRUITARIAN

•  Get nourishment from mainly fruits•  Will only eat what falls naturally from a plant, primarily fruits, nuts,

and seeds •  There are less strict forms of fruitarian


RAW FOOD DIETS

•  Consists of large amounts of uncooked whole foods including about 75% fresh fruit and vegetables

•  Heating food is acceptable as long as temperature is under 118° Fahrenheit

•  Typical staples of this diet include fresh fruit and vegetable juices, blended fruit shakes, vegetable salads, sprouted beans, seeds, raw (unpasteurized) milk products, and water


WESTERN DIETS

•  Includes diets of western cultures, such as Canada, Australia, European countries, the United States, and New Zealand

•  Characterized by large amounts of red meats, high-fat processed foods, sugary desserts, refined grains, and very little fresh fruits and vegetables




MEDITERRANEAN DIETS

•  Includes Greece, Italy, Southern France, Spain, and Portugal•  The majority of the foods is seasonal, fresh, whole foods that have

not been processed•  Minimal amounts of sodium, sugar, meat, and saturated fats are

consumed


MEDITERRANEAN DIETS

•  Consists of whole grains, such as couscous, polenta and bulgur, legumes, vegetables, fruits, nuts, some cheese, yogurt, fish, eggs, and wine

•  These foods provide plenty of micronutrients, vitamins, antioxidants, minerals, and fiber that prevent against chronic diseases

•  Olive oil is a staple in the diet


ASIAN DIETS

•  Non-carnivorous, but not strictly vegetarian•  Focuses on plant foods such as fresh vegetables, fruits, whole

grains such as rice, soy, some meat, poultry, or fish •  Fish is often eaten as a main course •  Soy and rice are common staples in the diet•  Contains small amounts of eggs and dairy•  Typically low in sugar and fat




MIDDLE EASTERN DIETS

•  A diverse diet consisting of things like olives, olive oil, pita, legumes, wheat, lamb, yogurt, and white cheeses like feta

•  Wheat is consumed more than rice and used for making breads and crackers and wheat grains such as couscous

•  There are a great variety of legumes used including lentils, garbanzo beans, and peas

•  Lamb is eaten on a regular basis, as well as yogurt and some cheeses

•  Often times vegetables are cooked with meats, such as lamb


MEXICAN DIETS

•  Consist of common staples like rice, beans, corn, beef, fish, chicken, vegetables, and small amounts of dairy

•  Tomatoes and chiles are used often•  The chiles help stimulate digestion •  Corn is used to make tortillas or corn bread•  Red beans are the most common legume used in

their dishes


SOUTH AMERICAN DIETS

•  Similar to Mexican diet, which consists of large amounts of meats, corn, rice, beans, and greens

•  Fruits, vegetables, quinoa, and nuts are eaten in abundance •  Coffee and yerba matte are a staple in the diet




TROPICAL DIETS

•  Diet eaten in Hawaii, the Caribbean and other ocean islands •  Generally light, using and consuming more raw foods over cooked

foods •  Common foods include fruit, fish, and vegetables such as the sweet

potato, banana-like plantain, breadfruit, and taro root •  Coconut is a popular staple •  Its water is drank and its milk and meat are used to make popular

tropical dishes


THE “PERFECT” DIET

•  By definition, the word diet means “what you eat” •  It should not stand for a temporary way of eating in order to get

certain results, just to go back to the old way of eating •  It should stand for what you eat all the time•  There is no one “perfect” diet



•  Each and every person has specific needs that may be different from the next person

•  These differences should greatly influence the type of diet one eats at certain times in there life

•  For example a toddler, a teenage girl, an elderly diabetic, and a pro football player all have very different dietary needs

•  A very important thing to take into consideration when eating is to eat when you’re hungry and stop when you’re full





•  The old ways of the USDA food pyramid and suggested servings is outdated

•  The new USDA food plate is better but still not “perfect” for everyone•  While a "perfect" diet doesn't exist, by following a few simple

guidelines you can optimize your overall health and well being


THE “PERFECT” DIET KEY PRINCIPLES

•  Eat whole foods•  Eating a diet based on whole foods while avoiding processed foods

is key to optimal health•  Eat a seasonal diet; adapt your diet to eat food when they are

seasonally available•  Eat a variety of foods; eat foods from a rainbow of colors to ensure

proper nutrition


THE “PERFECT” DIET KEY PRINCIPLES

•  Don’t eat the same foods over and over•  Embrace moderation

–  Find a healthy balance and stay away from extremes




END OF SCIENCE MODULE 4

Please submit your test questions by the due date on your Session Calendar.

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