A guide to healthy eating:
the joy of whole foods
The standard
North
American Diet
is a significant
factor in the
rising rates of
chronic illness
Percent of diseases potentially
preventable with diet and lifestyle change
Balancing Life-Style and Genomics Research for Disease Prevention by Walter Willet
What’s wrong with the standard
North American Diet?
Highly processed foods tend to have poor
nutrient density and low fiber content
Nutrient poor diets lead to multiple
nutritional deficiencies/insufficiencies
Nutritional deficits have real effects on
population health
Common nutrient
deficiencies in N.A.
Calcium
Iron
Magnesium
Zinc
Vitamin E
Vitamin A
Copper
Omega 3 fatty acids
Vitamin D
Fiber
Vitamin C
Vitamin K
Potassium
Vitamin B6
Healthy Eating Index
In a survey of 8,272 people done by the
National Health and Nutrition Examination
Survey (NHANES 2003-2004), the
average healthy eating score for people
age 2 and older was 57.5 out of a possible
score of 100.
What else is wrong with the
Standard North American Diet?
There tends to be an excess of:
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Trans fats
Saturated fats
Omega 6 fatty acids
Sodium
Phosphorus
Protein
High GI carbohydrates, including
added sugars, high fructose corn
syrup etc
Vulnerable groups
The elderly
Aboriginal populations
The poor
Alcoholics
Patients with chronic disease
Adolescents/teen mothers
Hospitalized patients
Vegans
Essential nutrients: nutrients we
require but cannot synthesize
9 amino acids (10 in children)
An energy source
2 fatty acids
13 vitamins
~21 minerals
Water
Oxygen
Macronutrients
(carbohydrates, fats, protein)
Most North American diets
have ample quantities of
carbohydrates (mainly from
starchy foods such as bread,
rice, pasta), fats (cooking oils,
margarine, butter, fried foods,
added fats in baked goods),
and protein (meat, milk,
cheese, yogurt, fish)
Problems with macronutrients in
typical North American diet
Carbohydrates: poor quality (low
nutrient density), high glycemic
index, low fiber, contain other
harmful substances (e.g. trans fats)
Fats: often the ‘wrong kinds’ of fats
& very little of the essential fatty
acids we require
Protein: often present in excessive
amounts, poor quality, containing
other harmful substances (e.g.
saturated fats)
Nutrient density
versus calories
North American diets are rarely short of
calories. The average person in Canada
consumes > 2000 calories per day.
In order to improve the nutritional content
of our diet, we must, therefore, consume
more nutritionally dense foods.
The more ‘empty calories’ we consume,
the more obese and unhealthy we tend to
become.
The solution: eat ‘whole foods’
Whole foods generally
have higher nutrient
density than processed
foods
Whole foods are
minimally processed
with few nutrients
removed and no harmful
substances added
Characteristics of whole foods
Whole foods do not
contain added trans
fats, artificial coloring
agents, high fructose
corn syrup, etc
Some examples of whole foods
Fresh or frozen fruits
and vegetables that
have been minimally
processed, other than
to be washed, trimmed
(or blanched) and then
eaten either raw or
cooked.
Whole foods: whole grains,
legumes and nuts/seeds
1. Whole grains: wheat
berries, brown rice, quinoa,
millet, corn and products
made from whole grains
2. Legumes: kidney beans,
pinto beans, garbanzo
beans, navy beans, etc
3. Nuts: walnuts, pine nuts,
pecans, almonds, cashews,
etc
Whole foods…
Eggs, cheese,
yogurt, milk, tofu,
soymilk
Whole foods…
Unprocessed beef,
lamb, chicken,
turkey and fish
Whole foods versus
nutrients
Whole foods are complex mixtures of
proteins, fats, carbohydrates, vitamins,
minerals, enzymes, phytochemicals, fiber,
water and possibly other as yet unknown
constituents.
Studies repeatedly find that whole foods
have actions that are different from their
isolated constituents
Lycopene versus
tomato powder
Rats were treated with compounds known to
induce prostate cancer. They were then fed
their regular diet plus either whole tomato
powder, pure lycopene or placebo.
Rats fed the whole tomato powder had a
significantly better chance of survival
(without prostate cancer) compared with the
lycopene and placebo groups (38% vs 20%)
Prostate Carcinogenesis in N-methyl-N-nitrosourea(NMU)–Testosterone-Treated Rats Fed Tomato
Powder,Lycopene, or Energy-Restricted Diets J Nat Can Inst Vol 95 No 21 Nov 2003
Carrots
Carrots contain over 100 phytochemicals and
other substances including: aesculetin,
apegenin, arachidonic acid, p-hydroxybenzoic
acid, caffeic acid, chlorogenic acid, chlorophyll,
chrysin, cinnamic acid, p-coumaric acid,
eugenol, ferulic acid, geraniol, beta-ionone,
kaempherol, limonene, linalool, linolenic acid,
luteolin, methionine, myristicin, oleic acid, alphapinene, psoralen, 5-methocypsoralen, quercetin,
quercitrin, beta-sitosterol, stigmasterol,
umbelliferone, vanillic acid, etc
Carrots
Carrots also contain: B
vitamins (B6, thiamine, folic
acid), beta-carotene, vitamin
C, magnesium, vitamin E,
vitamin D2, potassium,
copper, calcium,
glutathione, iron,
manganese, phosphorus,
sulfur, calcium pectate (a
type of pectin fiber)
More about carrots
There are several hundred different
varieties of carrots available in six different
colors
The nutritional content of a carrot varies
according to the variety, the soil type and
quality, growing conditions, harvesting
methods, storage and transportation,
processing, cooking methods, etc
Sulforaphane (an isothiocyanate) content
of different varieties of broccoli
Sulforaphane content can
vary from a low of 1.4 mg/g
to a high of to 32.9 mg/g
Variety # 26 had 23.5 x the
amount of sulforaphane as
did variety # 172
Mean sulforaphane was
12.9 mg/g
“Determination of sulforaphane in broccoli and cabbage by highperformance liquid chromatography” H Liang et al 2006
Whole foods versus
processed foods
Processing may decrease the nutritional
value of foods by removing parts of the
whole food (e.g. the germ and bran of
wheat), heating the food to high
temperatures (e.g. oils), adding trans fats
and sugars, etc
The difference between
whole grain flour and
enriched white flour
in the content of 15
nutrients
Phytochemicals
in whole grains
Whole grains contain unique phytochemicals
that complement those in fruits and vegetables
These include: phenolic acid, ferulic acid,
anthocyandins, quinone, flavonols, chalcones,
flavones, flavanones, carotenoids, lignans, bglucan, inulin, resistant starch, tocotrienols,
tocopherols, oryzanols, sterols and phytates
Most beneficial phytochemicals (50-80%) are
contained in the bran/germ of the grain
‘Whole grain’ versus
‘whole wheat’
Definition of ‘whole grain’: If all parts of the
kernel are used in the same relative proportions
as they exist in the original kernel, then the flour
is considered whole grain.
Definition of ‘whole wheat’: Up to 5% of the
kernel may be removed. This portion contains
much of the germ and some of the bran.
Wheat germ: protein, fiber, both essential fatty
acids, potassium, magnesium, iron, zinc, iodine,
selenium, vitamins E, K, & A, thiamine, folate,
riboflavin, niacin, B6, carotenoids, sterols, etc
Extra virgin olive oil (EVOO)
Rich in polyphenols that have
antioxidant and antiinflammatory properties.
EVOO’s anti-inflammatory
properties are similar to
Ibuprofen.
EVOO also contains vitamin E,
PUFA’s, MUFA’s, SFA’s,
vitamin K, phytosterols, etc
Extra-virgin olive oil is part of
the traditional Mediterranean
diet
Polyphenol content of
different types of olive oil
Flax oil and
flaxseed
Flax oil is a good source of both
essential polyunsaturated fatty acids:
*alpha linolenic acid (omega 3)
and *linoleic acid (omega 6)
Flaxseed
Protein: 20% protein
Fiber: 28% fiber (2/3 insoluble and 1/3 soluble)
PUFA’s: Linolenic acid and linoleic acid
Phytochemicals: Lignans (phytoestrogens), betacarotetene, lutein, zeaxanthin
Minerals: Calcium, potassium, magnesium, iron,
copper, zinc, manganese, selenium
Vitamins: Vitamin C, thiamine, riboflavin, niacin,
pantothenic acid, vitamin B6, folate, vitamin E
Carbohydrates
There are many kinds of
salt in the world…
Himalayan salt
Celtic sea salt
Cyprus Black sea salt
Hawaiian sea salt
(volcanic black)
Fleur De Sel
Bolivian Rose Salt
Unrefined sea salt vs table salt
Unrefined sea salt is ~84% sodium
chloride
Unrefined sea salt also contains > 75
minerals including: sulfur,
magnesium, potassium, calcium,
silicon, iron, zinc, copper,
manganese, fluoride, boron
However, sea salt has much lower
iodine content than iodized salt
(1.3 mg/g vs 68 mg/g)
Iodized table salt contains 60-99%
purified sodium chloride, + anticaking agents (calcium silicate) +/desiccants, +/- dextrose, + iodine
Soy protein isolate versus
whole soybeans
100% less vitamin C
100% less vitamin K
95% less potassium
87% less monounsaturated fat
86% less magnesium
85% less PUFA’s
75% less carbohydrates
75% less vitamin B6
40% less fiber
35% less calcium
20% less zinc
Most isoflavones are also removed
Vitamin E as found in whole foods
versus supplements/food additives
In whole foods, vitamin E exists as
a combination of 8 different
compounds: a, b, d, g tocopherols
and a, b, d, g tocotrienols
Only synthetic or natural forms of
alpha-tocopherol are added to
foods.
Most of the vitamin E added to
multivitamins and used in
individual vitamin E capsules is
alpha-tocopherol
What to look for in a
healthy meal:
Flavorful, appealing, colorful
At least 2 servings of fruits and/or vegetables
Adequate but not excessive calories
Reasonable balance of protein/carbs/fats
Nutrient density
Phytochemicals and fiber
Low in trans fats, saturated fats,
sodium, added sugars, etc
What avoid or reduce
in a healthy meal
Highly processed, nutrient depleted foods
High glycemic index carbohydrates
Trans fats
Saturated fats
Omega 6 fats
Foods containing toxic compounds e.g.
heterocyclic amines, mercury, dioxins, etc
Aim for variety
Eating a wide range of colors and kinds of
fruits and vegetables will provide a variety
of nutrients and phytochemicals
Cooking methods:
carotenoids
Carotenoids (Beta-carotene, lycopene, lutein,
etc) are best absorbed from cooked vegetables
eaten along with some (healthy) fat
Study: salad + fat free, low fat or regular
dressing
Absorption of carotenoids from the salad with fat
free dressing was negligible.
Best absorption was with the full fat dressing or
with the addition of an avocado to the salad.
Cooking methods:
meat and fish
Charbroiling meats or fish at high temperatures
(>350°F) causes the formation of heterocyclic
amines (HCA’s), toxic compounds associated
with increased cancer risk.
Baking or sautéing at lower temperatures is
preferable
Marinating meats or briefly microwaving them
prior to putting on the barbeque can significantly
reduce the formation of these compounds
Cooking vegetables
Cook greens and cabbage family
vegetables lightly
Steam or sauté (preferable to boiling)
Cooking water may be used in soups and
stews
Eating breakfast
Eating breakfast is associated with a lower
risk of obesity
Eating breakfast has also been found to
increase overall nutrient intake, particularly
for fiber, vitamin A, vitamin C, vitamin E,
calcium, iron, folate
This is especially true for children,
adolescents and young adults
Restaurant meals
Excess: calories, sodium, trans fats,
saturated fats
Too little: nutrients (especially from fruits
and vegetables)
Strategies:
 Add a large salad or a double order of
steamed vegetables
 Avoid deep fried foods
 Choose smaller portions
 Eat out less often
Should you become
a vegetarian?
A vegan eats only plant foods
A lacto-vegetarian eats plant foods + dairy
products
A lacto-ovo vegetarian eats plant foods +
dairy and eggs
A lacto-ovo-pesco vegetarian eats plant
foods + dairy + eggs + fish
Vegetarian diets &
cancer risk
British study of 61,556 meat eaters and
vegetarians followed for more than 12
years
Vegetarians had an overall 12% lower risk
of developing cancer. Some notable
results:
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64% less stomach cancer
53% less bladder cancer
43% less non-Hodgkins lymphoma
75% less multiple myeloma
Vegetarian diets
and heart disease
In general, vegetarians have:
 lower cholesterol
 lower blood pressure
 lower body weight
 lower risk of dying from heart disease
Vegetarian diets, obesity
& type 2 diabetes
Mean BMI (body mass index) is lowest is
vegans, then lacto-ovo vegetarians, then
pesco vegetarians, then semi vegetarians,
then non-vegetarians
Even when adjusted for BMI and other risk
factors, the odds ratio for developing type
2 diabetes is 0.51(vegans), 0.54 lacto-ovo,
0.7 pesco-vegetarians, 0.76 semivegetarians
Why do vegetarian diets
have health benefits?
They do not include red meat, which has
been associated in many studies with
increased cancer risk
 This may be related to heterocyclic amines,
nitrates, saturated fat, heme iron,
environmental contaminants, etc
Vegetarian diets tend to be lower in
saturated fat, higher in fruits and
vegetables, whole grains, nuts and beans
Good resources for
vegetarians and vegans
by Brenda Davis and Vesanto Melina
Key recommendations
2009 Canada Food Guide
(for adults age 19-50)
7-10 servings of fruits and vegetables- at least 1
dark green and 1 orange vegetable per day
6-8 servings of grain products, with at least half
being whole grains
2 servings of milk and milk alternatives- choose
lower fat dairy products, choose fortified soy milk
2-3 servings of meat and meat alternativeschoose legumes often, choose fish at least twice
a week, choose lean meats
The Great Plate
Used with permission from the University of Michigan, MHealthy Health & Well-Being Services
Breakfast
Whole grain cereal with slivered almonds,
1% milk (or soy milk) and a banana + a
glass of orange juice (or a bowl of berries)
Breakfast smoothies
Low fat yogurt, banana, strawberries,
blueberries + a healthy whole grain muffin
A savory breakfast option
huevos rancheros
egg
corn tortilla
sour cream (low fat)
green onion,
tomato salsa
avocado,
cheese (low fat)
refried beans
dash of hot sauce
fresh cilantro
Summary
Eat a plant based, whole foods diet
Eat a wide variety of fruits and
vegetables each day (8-10 servings)
Eat whole grains, legumes, nuts and
seeds
Eat fatty fish 3-4 times per week
(salmon, sardines, black cod,
herring, mackerel)
Choose healthy fats: extra virgin
olive oil, oily fish, nuts, avocados
A diet based on a variety of whole
foods = a nutrient rich diet