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“Health and Wellness Lecture Series”

“Health and Wellness Lecture Series”. SIMPLE STEPS FOR HEALTHY EATING a multi-media presentation Mon., Nov. 12, 12-1pm, UC Lower Level Diane Dembicki, PhD, LMT, CYT Assistant Professor, School of Nursing Adelphi University. Information was solicited from those

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“Health and Wellness Lecture Series”

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  1. “Health and Wellness Lecture Series” SIMPLE STEPS FOR HEALTHY EATING a multi-media presentation Mon., Nov. 12, 12-1pm, UC Lower Level Diane Dembicki, PhD, LMT, CYT Assistant Professor, School of Nursing Adelphi University

  2. Information was solicited from those in attendance and written on a flip chart YOU can write YOUR answers now on a piece of paper Think about the last meal you ate…… List all the factors that influenced you in deciding what to eat:

  3. Maybe one concern you listed was Trans-Fat, it has been in the news lately: New York Times September 17, 2007 Trans-Fat Police Find 94 Percent Compliance By SEWELL CHAN About 94 percent of the more than 3,300 restaurants inspected between July 1 and Sept. 1 had switched to spreads and oils free of artificial trans fat, ……

  4. And it was two years ago Time Nov 2005

  5. U.S.FDA 2006

  6. What is Trans-Fat? Why is it unhealthy?  LDL-C LDL-C (the bad cholesterol) (the bad cholesterol)  HDL-C (the good cholesterol)

  7. Consumers would probably guess you could find Trans-Fat in fast food places graphic from Marler Blog 2007

  8. Consumers are surprised at the many other sources Major Food Sources of Trans Fat for American Adults data based on U.S.FDA analyses published in 2003

  9. What trans-fat (and other fat) could look like

  10. What trans-fat (and other fat) could look like on your body

  11. What trans-fat (and other fat) could look like inside your body graphic from lef.org 2005

  12. Viewing of a 5 min. segment of a video hosted by John Robbins (of Baskin-Robbins) showing a surgeon removing fat from a heart (warning: very graphic) This video from the 90s is now out of print but well worth renting (if you can find it) or purchasing an inexpensive used copy

  13. Viewing of test tubes of Fat and of Sugar in real food Comparison of food choices Some are surprising when comparing Fat and Sugar in the same food and in different foods (now on display in Dr. Diane Dembicki’s office, Adelphi University, Garden City campus—you’re welcome to visit)

  14. Remember that list you made at the beginning? The one about factors that influenced your food choices Well, we know real life is a lot more complicated than just a list

  15. It’s more like interconnected ideas, each influencing the other, helping you decide Like the next slide, thinking about healthy eating (see if you can find the trans fats)

  16. start at the bottom and go up behavior map from the Hartman Group 2006

  17. More simple steps for healthy eating to follow Tools that have been around for a while but recently up-dated Hint: they only work if you use them Need Motivation? Go back 4-7 slides

  18. The Dietary Guidelines for Americansand The ABCs of Nutrition Three basic messages of “Aim,” “Build,” and “Choose” (the ABCs) Aim for Fitness • Aim for a healthy weight • Be physically active each day

  19. Build a Healthy Base • Let the Pyramid guide your food choices • Choose a variety of grains daily, especially whole grains • Keep food safe to eat (see Adelphi University, Virtual Health and Wellness Center, AUWellnews, Archives, December 2006, by Dr Diane Dembicki)

  20. Choose Sensibly • Choose a diet low in saturated fat, cholesterol and total fat • “ low in sugars • “ low in salt • “ low in alcohol U.S. Dept of Agriculture and U.S. Dept of Health and Human Services 2000

  21. What exactly is “Low”? Total Fat: 30% or less of total calories/day Saturated Fat & Trans Fat: 7-10% of total calories/day Cholesterol: <300mg/day Healthy People 2010 and American Heart Association

  22. but still useful

  23. the new pyramid

  24. Healthy Eating Pyramid Harvard School of Public Health 2001

  25. Food Guide Pyramid for Seniors 50+

  26. Five Keys to a Nutritious Diet • Adequacy • Balance • Calorie Control • Moderation • Variety based on Sizer and Whitney Nutrition 2006 (Dr. Diane Dembicki a reviewer of 10th edition)

  27. Eat Nutrient Dense Food the most “healthy” nutrients for the least amount of calories brightly colored fruits and vegetables for anti-oxidants and other nutrients Eat Colorfully

  28. And while following those simple steps……“One cannot think well, love well, sleep well, if one has not dined well.”Virginia Woolf, A Room of One’s Own, 1929

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