Effects of Foods on Your Body Developed and presented by Mehreen Ansari M.P.H., R.D., L.D Registered...

Effects of Foods on Your Body

Developed and presented by Mehreen Ansari M.P.H., R.D., L.D

Registered & Licensed DietitianMemorial Hermann Health Centers for Schools

Why should we care about what we eat?• All foods we consume have to be broken down by

our body• Parts of the broken foods are absorbed from the

intestines into the blood circulation system from where they will travel to various organs and tissues

• Each of the individual components of the foods absorbed will have some effect inside you body

• Healthy foods will have a positive effect in your body and unhealthy foods will have a negative effect in your body

• We are what we eat – LITERALLY!

What are healthy foods?• Foods made by nature also known as whole foods• Foods that are in their original form and minimally

processed• Provide the most amounts of nutrients, vitamins,

minerals, phytochemicals (biological chemicals that have health benefits)

• Nutrients from whole foods are easily absorbed by our bodies

• Provide nutrition, repair the body and prevent diseases

Whole foodsVegetables Fruits Whole grains

Nuts, Seeds, Beans, Lentils

Lean meats Dairy

Fruits & Vegetables

• They provide us with energy, fiber, vitamins, minerals and other chemicals that build our immune system, prevent diseases such as cancer, heart disease, diabetes, birth defects, etc.

• Each fruit and vegetable has a different health benefit which is why we should eat a variety

Whole Grains• They provide us with energy, contain fiber which makes

us feel full and keeps our gut healthy and functioning well. They also help improve blood sugar and cholesterol, prevent colon cancer and provide important vitamins and minerals

Whole Grains

• wheat• brown and wild rice• buckwheat • bulgur (cracked wheat) • millet • corn• oats • barley • rye

• spelt• sorghum• teff• quinoa• farro• amaranth

Edible seeds, Nuts, Beans, Lentils

Edible seeds and nuts contain healthy fats such as Omega 3 which keep the heart healthy, fiber, protein and other essential nutrients

Beans & Lentils contain fiber, protein, folate, iron and other essential nutrients

NutsWalnutsAlmondsPeanutsPistachiosPine nutsHazel nutsPecansCashews

SeedsSesameSunflowerPumpkinFlaxChia

BeansAdzuki Beans Black Beans Black-eyed peas Fava BeansButter Beans Calico Beans Cannellini Beans Garbanzo Beans Great Northern Beans Italian Beans Kidney Beans Lima Beans Mung Beans Navy Beans Pinto Beans Soy Beans

LentilsBlack LentilsPigeon PeasGreen LentilsRed Lentils

Lean MeatsThey are animal meats that are low in saturated

(unhealthy) fats. They provide proteins needed for repairing bones, muscles, cartilage, skin, hair and blood

• Fish with skin, including canned tuna in water or any other fish canned in water

• Shellfish such as clams, lobster, scallops, shrimp• Turkey without skin• Chicken without skin• Egg

Low Fat Dairy

• Low fat dairy such as low fat milk, low fat yogurt and low fat cheese provide calcium for strengthening of bones and protein

• Low fat plain yogurt contains healthy bacteria that keep the digestive system functioning optimally

What are unhealthy foods• Unhealthy foods include animal meats high in

saturated (unhealthy) fats and foods processed excessively by humans

• Beef and pork meats have been linked to heart disease and cancer

What are processed/convenience foods

• Foods made in a processing facility/factory by breaking down whole foods and reconstituting them into other foods

• They have added chemicals and preservatives to add flavor, color and shelf life

• Usually found in the form of boxed, packaged, canned and fast foods

Few Examples of Processed Foods• Cookies, crackers, ice cream, candy, desserts, donuts,

cakes, breads, muffins, croissants, bagels, syrups, jams, jelly, breakfast cereals, granola bars, trail mix, flavored yogurt, etc.

• Frozen snacks and meals, spaghetti sauce, salad dressings, hot dogs, lunch meat, peanut butter, canned fruit, frozen pizza, fast foods, etc.

• Sugar sweetened beverages such sodas, fruit juices, sports beverages, sweet teas, energy drinks, flavored milk and yogurt drinks, etc.

Processed Foods

So why are processed/convenience foods unhealthy?

Processed foods have been linked to:Autoimmune diseasesAttention Deficit Hyperactive Disorder (ADHD)Nutrient deficienciesDepressionObesityDiabetesHeart diseaseCancer

Comparing Food Ingredients

Ingredients: peanuts, contains 2% or less of: sea salt, spices (contains celery), dried onion, dried garlic, paprika, natural flavor, sugar, gelatin, torula yeast, cornstarch, dried corn syrup, maltodextrin.

Ingredients: peanuts

Big Mac™ Ingredients• Big Mac Bun:Enriched Flour (Bleached Wheat Flour, Malted Barley Flour,

Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, High Fructose Corn Syrup and/or Sugar, Soybean Oil and/or Canola Oil, Contains 2% Or Less: Salt, Calcium Sulfate, Calcium Carbonate, Wheat Gluten, Ammonium Sulfate, Ammonium Chloride, Dough Conditioners (May Contain One or More Of: Sodium Stearoyl Lactylate, DATEM, Ascorbic Acid, Azodicarbonamide, Mono and Diglycerides, Ethoxylated Monoglycerides, Monocalcium Phosphate, Enzymes, Guar Gum, Calcium Peroxide), Calcium Propionate and/or Sodium Propionate (Preservatives), Soy Lecithin, Sesame Seed.

Big Mac™ Ingredients

• Big Mac Sauce:Soybean Oil, Pickle Relish (Diced Pickles, High Fructose Corn

Syrup, Sugar, Vinegar, Corn Syrup, Salt, Calcium Chloride, Xanthan Gum, Potassium Sorbate [Preservative], Spice Extractives, Polysorbate 80), Distilled Vinegar, Water, Egg Yolks, High Fructose Corn Syrup, Onion Powder, Mustard Seed, Salt, Spices, Propylene Glycol Alginate, Sodium Benzoate (Preservative), Mustard Bran, Sugar, Garlic Powder, Vegetable Protein (Hydrolyzed Corn, Soy and Wheat), Caramel Color, Extractives of Paprika, Soy Lecithin, Turmeric (Color), Calcium Disodium EDTA (Protect Flavor).

Big Mac™ Ingredients• 100% Beef Patty:100% Pure USDA Inspected Beef; No Fillers, No

Extenders.Prepared with Grill Seasoning (Salt, Black Pepper)

• Pasteurized process American cheese:Milk, Cream, Water, Cheese Culture, Sodium Citrate, Contains

2% or Less of: Salt, Citric Acid, Sodium Phosphate, Sorbic Acid (Preservative), Lactic Acid, AceticAcid, Enzymes, Sodium Pyrophosphate, Natural Flavor (Dairy Source), Color Added, Soy Lecithin (Added for Slice Separation).

Some Tips on Buying Minimally Processed Foods

• Look for foods with no more than 3 ingredients

• Avoid buying foods from gas stations and corner stores

• Most whole foods are found on the outer boundaries of a grocery store

• Processed foods are mostly found in the middle aisles of a grocery store therefore avoid them as much as possible