A Sustainable Diet For A Healthy Lifestyle

1. www.coxduncannetwork.com A Sustainable Diet For A Healthy Lifestyle

2. March is National Nutrition Month An annual nutrition education and information campaign created by the Academy of Nutrition and Dietetics. The campaign focuses on the importance of making informed food choices and developing sound eating and physical activity habits.

3. What’s On Your Plate ?

4. The Plan Strategies For a Sustainable/Healthy Diet (4E’s) Drive - Envision the future Establish direction Enact strategies Enhance people, processes, or systems

5. Envision the Future- What you need to know to get started. • Know The Trends- Is it evidenced based? • Know Your Numbers-Biomarkers of health and longevity. • Know Areas Of Focus- Individualized plan to meet your calories, protein, carbohydrate, fat, vitamins, and minerals goals.

6. Envision the Future Trends 2019 • Plant-Based Foods-The plant-based eating trend continues to grow this year. Consumers are starting to go meat or dairy free for certain meals or certain days of the week, making it easier for them to have a flexitarian lifestyles. • Low Sugar and Natural Sweeteners- Thelow sugar /no sugar trend is taking the food industry by storm as consumers are starting to put more value on low sugar products than low-fat products. In fact, 47 percent of US consumers claim to be working on reducing their sugar intake.

7. Trends 2019 • Gut-Healthy Foods -Gut-healthy foods such as yogurt and kombucha are in high demand because of the health benefits associated with probiotics and prebiotics. • Intermittent Fasting- Dr. Oz’s “circadian rhythm “sun-up to sun down fasting schedule where eating is allowed for just eight hours. • Another popular intermittent fasting • strategy is two non-consecutive “fast” days • each week when fasters eat one meal of 400 • to 500 calories for women and • 500 to 600 calories for men. On the other • five non- fasting days, fasters can eat • whatever they want.  Other intermittent • fasting regimes involve full days with no • food at all. Envision the Future

8. Envision the Future • Know Your Numbers • BMI • Blood Pressure • HBA1C • Cholesterol /LDL • Vitamin D • Calcium • TSH • B12

9. Know Your Numbers • Adult Body Mass Index or BMI • Body Mass Index (BMI) is a person's weight in kilograms divided by the square of height in meters. A high BMI can be an indicator of high body fatness and having a low BMI can be an indicator of having too low body fatness. BMI can be used as a screening tool but is not diagnostic of the body fatness or health of an individual. • If your BMI is less than 18.5, it falls within the underweight range. • If your BMI is 18.5 to 24.9, it falls within the normal or Healthy Weight range. • If your BMI is 25.0 to 29.9, it falls within the overweight range. • If your BMI is 30.0 or higher, it falls within the obese range.

10. Know Your Numbers • Blood pressure The force of blood against the arteries when the heart beats and rests. Goal 120/80 mm Systolic pressure (top number) is the peak pressure in the arteries • Less than 120 is normal • 120-139 prehypertension • 140 and above hypertensive Diastolic pressure (bottom number) is the lowest pressure( when the heart is relaxed • 70-90 is normal • 110 hypertensive • 140 malignant hypertension

11. Know your Numbers • Blood Glucose The HBA1C test is a blood test that provides information about a person’s average levels of blood glucose, also called blood sugar, over the past 3 months. • 4.9-5.2%: Normal • 5.3-5.4%: Intermediate • 5.5-6.5%: Pre-diabetic 42-47mmol/mol • ≥6.6%: Diabetes mellitus or 48mmol/mol

12. Know Your Numbers • Total Cholesterol Level; Total cholesterol is a measure of the total amount of cholesterol in your blood. • Less than 200mg/dL: Desirable • 200-239 mg/dL: Borderline High • 240mg/dL and above: High • LDL (bad) cholesterol: the main source of cholesterol buildup and blockage in the arteries. The LDL measurement is usually considered the most important for assessing risk and deciding on treatment. • Less than 100mg/dL: Optimal • 100-129mg/dL: Near optimal/above optimal • 130-159 mg/dL: Borderline high • 160-189 mg/dL: High • 190 mg/dL and above: Very High • .

13. Know Your Numbers • Vitamin D-20 -50 ng/ml essential for bone health and energy • Calcium-8.5 -10.5 mg/dl -essential for bone health and teeth. • TSH- normal 0.3-3.04 –essential for optimum metabolism. When the thyroid slows down, you slow down. Your metabolism loses steam, your energy slumps, you feel colder and weaker, your heart rate drops, and your brain fogs. • B12 -Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Recommended – 2.4 micrograms of vitamin B-12 daily 2.6 –micrograms during pregnancy 2.8 micrograms during lactating .

14. Know The Area Of Focus. • Weight Loss • Improve Bone Health • Increase Energy • Control Diabetes • Reduce High Blood Pressure • Gluten Free • Lactose Free

15. Possible Strategies? • 10 of the Most Popular Diets in 2018 • #1 : Ketogenic Diet. • #2 : Paleo Diet. • #3 : Whole30 Diet. • # 4: Vegan and Vegetarian Diets. • #5 : MIND Diet. • #6 : Low-FODMAP Diet. • #7 : Weight Watchers Diet. • #8 : Atkins Diet. • #9 : Flexitarian Diet. • #10 : Cook Smarts Diet.

16. Possible Strategies? • Ketogenic diet- High Fat, Very Low ( eating fewer than 50 grams of carbs a day — less than four slices of bread's worth.) • What it promises: Getting most of your calories from fat forces your body to use different energy pathways. Instead of carbs for energy, the body burns fat, entering a state called ketosis. • The upsides: Quick Weight Loss • Evidence that effective with epilepsy and may have benefits for blood sugar control among people with diabetes. • The downsides: Limited evidence that this of eating is effective — or safe — over the long term. The high fat content — and especially the high level of unhealthy saturated fat — combined with limits on nutrient-rich fruits, veggies and grains is a concern for long-term heart health.

17. Enact Strategies • Healthy Diet • Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level. • A healthy eating pattern includes:[1] • A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other • Fruits, especially whole fruits • Grains, at least half of which are whole grains • Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages • A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products.

18. Enact Strategies • Key RecA • A healthy eating pattern: • Limit saturated fats and trans fats, added sugars, and sodium. d, and sodium • Consume less than 10 percent of calories per day from added sugars[2] • Consume less than 10 percent of calories per day from saturated fats[3] • Consume less than 2,300 milligrams (mg) per day of sodium[4] • If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking .

19. Sustainable Healthy Diet- Planetary Diet Enhance • Keto Diet

20. Enhance Planetary diet favors increasing the consumption of a variety of fruits, vegetables, nuts and legumes alongside small portions of meat and dairy. In parts of the world, this diet involves increasing the access to certain food groups while in other areas, the diet requires a significant reduction in the overconsumption of unhealthier foods. • Shifting from unhealthy diets to the planetary health diet can prevent 11 million premature adult deaths per year and drive the transition toward a sustainable global food system by 2050 that ensures healthy food for all within planetary boundaries.

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23. Enhance • Choose health, sustainability and deliciousness. Sourcing, buying, cooking and eating healthier and more sustainably produced food is better for our bodies and for the planet. • Embrace plants as a source of protein. Many plants are both healthy and sustainable sources of dietary protein. Aim to consume at least 125 grams of dry beans, lentils, peas and other nuts or legumes per day. • Go easy on meat consumption. While meat is an important source of key nutrients including protein, iron and vitamin B12, excess meat consumption can harm our health and the planet. Aim to consume no more than 98 grams of red meat (pork, beef or lamb), 203 grams of poultry and 196 grams of fish per week.

24. Enhance • Approach food in moderation. Consuming too much food can lead to weight gain and other health problems and it is also a challenge for the environment. Taking the time to share meals with family and friends and choosing single serving portions are two simple ways to avoid eating more than we need. • Vote with every plate. As markets follow demand, purchase foods that are suitable for our recipes but also good for our health and the planet. Consider making choices that provide additional benefits for human health and the environment, for example by supporting environmentally sustainable and socially responsible farming. • Plan the week ahead. Healthy and sustainable eating can be tasty, flexible and dynamic. Plan menus for the coming week to ensure a diversity of delicious dishes and shop according to plan. This will also save time and money and help reduce waste.

25. Enhance • Cook more at home. Cooking and preparing food at home provides great opportunities for shared family time. It also allows for recipes to be passed along from generation to generation including their unique stories and tastes. • Waste not, want not. Packing leftovers into lunch boxes, using them in new creative recipes or keeping them for future consumption is good for the planet and for your budget. With less food waste, less food needs to be produced to feed the world and the planet can be spared.

26. What’s on Your Plate? www.coxduncannetwork.com Thank You! Sharon A. Cox, MA, RDN, LDN, FAND & Crystal Duncan, FMP