SUMMARY Maintain body weight Take part in physical activity Cut down on sugar

Summary maintain body weight take part in physical

This preview shows page 22 - 27 out of 59 pages.

SUMMARY Maintain body weight
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Take part in physical activity Cut down on sugar, salt, and processed meats Red meat; use it as an accompaniment to the vegetable dish o 3oz is enough to flavor (don’t need a huge 16oz steak) Limit alcohol to about one a day Fat: no more than 30% of the calories Minimize high temperature cooking o Barbecuing tastes good BUT don't do it every day Spices, like curcurmin, should be featured in the diet. 5-10 servings of fruits & veggies a day **Indeed, you are what you eat** Lesson 2 (Diet & the Heart I) : Early 1970’s [When Dr.Schwarcz started studying nutrition] Mark Twain "Part of the secret of success in life is to eat what you like & let the food fight it out inside." 1800’s Sylvester Graham
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Graham cracker fame Stay away from meat! Eat only whole grain products!Never drink water with a meal! Even had recipes & a book Advice made of nonsense & sense Horace Fletcher Came to be known as the great masticator His idea: didn’t really matter what you ate, as long as you chewed it to a pulp b/c that’s the way it would be most easily digested John Harvey Kellogg (1852-1953) Adamant against meat Said it’s something not fit for humans to eat Made Kellogg company with his brother Will Dr. James Salisbury (1823-1905) Thought grains are for animals, not for humans Suggested that health lays in eating the Salisbury steak ALL OF THIS = CONFUSION!! (Mark Twain/Samuel Clemens were puzzled) It’s still confusing with all the mixed opinions Many people have different opinions US has a plate called Choose My Plate (USDA) It’s nice & colourful, but not very informative Practical? Not really, just tells you fruits & veggies are important
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Protein recommendation is not specific enough! Harvard has the Healthy Eating Plate Gives a lot more detail about what we should be eating/ not Distinguishes between different protein sources Advises to avoid processed meats Don’t emphasize on dairy products Healthy oil are PUFAs (polyunsaturated fats) UK has a plate as well (equally uninterpretable) Philosophical arguments Low carb diet with lots of fat? Vegan diet? (stay away from ALL animal products) Paleo diet? (Meat!!) Calorie restricted diet? Interestingly enough, this one probably has most scientific evidence since calorie restriction can extend (not very pleasant) longevity Time Magazine 1984: Eggs & bacon bashed for cholesterol content 1999: Egg a day deemed OK Cholesterol Some books say lowering cholesterol is essential in preventing heart disease Other books say otherwise (that this is just a marketing scheme)
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So what’s true? Truth actually lies in the middle Lowering cholesterol by diet is very difficult What sort of diet that will do this is also questionable Ancel Keys (1904-2004): American physiologist well noted for nutritional exploration Laid the foundation for “ lipid hypothesis
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