The Year of Healthy Living: Nutrition and Healthy Eating



this talk is really part of a theme that your guys benefits package team put together referred to as the year of living healthy or healthy living and if you go to your benefits website that gives you more information I think each month is going to have a different theme this month had financial health theme this March which I don't think it's posted yet is going to be based on nutrition so each month and response to that Google guys survey that went out looking for people to enhance her to their work-life balance and state of well-being they've launched this year of healthy living and so anyway that's why we're going to kind of start off with more of a nutrition talk since that's the theme for March specifically me for nutrition you know sort of why to give a nutrition talk I am NOT a nutritionist I practice internal medicine so I take care of adults all day but I can tell you the vast majority of what I do all day is related to people's poor lifestyle choices and nutrition is probably one of the areas people make the poorest choices and so you know for me it's a natural consequence of almost everything I do food is clearly a huge part of the culture here at Google so I think it's important that everybody kind of learns how to manage themselves in this setting since just about any time of day anything you want is here and ready to go so I think that's also another big piece the other thing that's kind of interesting is that again in my practice if I boil down almost every concern that someone calls my office with I'd say 90% of it boils down to do I have cancer and do I have a heart disease so you know is this eight cancer am i having chest pain is it related to me I'm almost everything worry wise not necessarily stated upfront relates to and my dying of cancer or is this going to be a heart attack or am I likely to have a heart attack so heart disease and cancer are always on people's minds and again nutrition plays a huge role in the prevention modification of risk factors for that so again it's just a huge part of what I do every day so it ties in although I must say I don't get a ton of time to counsel people that much about nutrition because of how constricted my time frame is at work and that's just a whole other talk on primary care problems so so anyway I would again describe myself as a food moderate I will never preach an extreme in any aspect of medical care there are very few extremes that are sustainable over a long period of time people try extreme diets good and bad they don't work they don't last and they usually have no consequence that's lasting so what I hope this is in a very brief period of time is just some key bullet points that you should be able to take forward and use anywhere anytime to kind of guide your own nutritional choices ok so what's the whole point you know I mean if you want to kind of get down to just your own personal needs some of the health benefits of eating well you feel better I mean if I sit down for breakfast and have a stack of pancakes with syrup and butter and try and go to work probably by about 10:30 in the morning I'm kind of getting a little woozy in the head having a hard time concentrating kind of feeling sluggish wishing I was laying on the couch taking a nap somewhere so again just how you eat how you approach eating generally kind of guides how you feel a most hour-to-hour again not knowing that it's a young kid I think we all kind of indulge in different foods not necessarily fruits and vegetables and it dictates a lot of your ability to concentrate think be alert have good energy especially heading into the afternoon we all get a little sleepy and drowsy in the afternoon so again just in general eating well you generally feel better maintaining ideal body weight again I can't overemphasize that maintaining ideal body weight will guard against the other things that people worry about heart disease diabetes arthritis a whole host of medical problems that as your body weight or BM body mass index climbs so we're your list of medical problems there's just no doubt that those things correlate tightly and I see it every day and that's certainly looking good in bathing suits fun so so you can approach this or look at what I see every day and our country which has the most abundant food supply and the entire world suffers from this by far more than the other so so I had to kind of cone down basic fundamentals of nutrition and put it on one slide this would be it okay so if I was just going to give some very brief bullet points and we'll go into these in more detail eat more brightly colored fruits and vegetables you know my kids in kindergarten learn to bite bright ok so they're teaching young children in elementary school going back 14 years now my kids are teenagers eat foods that are brightly colored and we'll talk about what's the point of that anyway I mean it seems somewhat obvious or intuitive but teaching kids to see a variety of color on their plate in fact they taught him look at your crayon box and see if you can find the colors of your crayon box on your plate every night okay if everything on your plate is this color mom and dad need to beef up their abilities so so that's a key piece and we'll talk about that reduce your intake of saturated in animal fats okay animals produce saturated fat butter lard most of the fat that comes on meat is very high in saturated fat and we'll talk about why that's problematic and when you have to trade out cuz that's an important part of bodily function we want you to choose fruit vegetable or fish fat so fish being sort of the one exception okay and also when we get down to talking more about fats tropical oils even though their plants are also exceptions coconut oil solid at room temperature very high in saturated fat okay but for the most part olive oils canola oils we'll talk about those very healthy in terms of diet limiting sweets and salts and I'll again kind of give you a few exceptions to that there are some good sweets to engage in and there's good reasons to engage them drinking alcohol not in a duration but moderation okay and I think everyone's probably aware about the benefits not only of red wine but probably that extrapolates to all forms of alcohol and we'll talk about that and then portion control or serving control that being probably one of my favorite topics to preach upon because I'm bad at it and until I really gave this talk I don't think I really had a full understanding because I think you're thrown ounces and sizes and cups and I mean I I don't know what an ounce of anything looks like I mean you know so hopefully give you some guidelines that make it easy so that when you kind of do your food math at the end of the day you have a pretty good sense of making good estimations on portions so food pyramids nice tools that Dietary councils put out our government puts out just to give you a sense of guidelines about food groups servings per food group that you should take in each day this is somewhat old-fashioned by dietary standards okay so this sort of is a older food pyramid with the idea that again fats oils sweets are at the tip of the pyramid they need to be in smaller quantities and we'll talk about what that means your milk group and your meat group again two to four servings per day and we'll talk again what a serving means your fruits and vegetables again more plentiful this three to five servings per day and then your grains breads cereals group in six to 11 servings per day the reason I like this is I think it's easy to remember and the way I sort of simplify this is I think of it as two four and six okay so – from your meat and your milk group or from your fruit and vegetable group and six from your whole-grain group and that doesn't mean there aren't exceptions because a lot of this is based on are you male/female are you a growing child or you know beefs adults so but in general if you kind of stick with those basic principles I think it's easy to remember and I'll kind of go forward again and explain what servings are and why I think this older pyramid which isn't that out of date but there's a newer one that the government likes to promote I think this one's easier to remember this is the new one okay this is the one that they tout as being the the accurate one I find it very confusing I I mean I look at this and I close my eyes and try and memorize it and I can't frankly tell you what each of these colors mean unless I had all these tables here down below so I think it's well-intentioned I think the amounts of foods they're describing are certainly accurate I don't think anybody can commit this to memory you know it's just you're standing there you getting ready to serve so six ounces of a grain what is 60 I have no idea so again they make good points they talk about again limiting oils getting regular exercises more fruits and vegetables and grains less meat and milk but again I think it's confusing there's too much information there and again if you're supposed to take that forward into the food choices you make each day I don't see how it helps oh that's my little criticism there there are food pyramids for everybody if you like to eat kosher if you like to eat Chinese if you're purely vegetarian if you're a vegan there are food pyramids that fit every person every situation okay and what I like about the Mediterranean style food pyramids specifically besides liking Mediterranean food specifically a couple key points here meat is mentioned as a monthly foodstuff I mean that's amazing I can't imagine anyone in our society eating meat once a month okay but that's what they emphasize and then weekly fish and poultry not daily weekly it shows up occasionally and in small amounts and then daily emphasizing cheese yogurt olive oil fruits vegetables pastas whole grains and again the basis of all of this to Europeans move okay they walk they don't write around on their cars I guess they drive their Vespas everywhere for the most part they move and so daily activity again not being necessarily a nutritional piece but a huge part of a Mediterranean diet and the other piece I like a lot is a little wine every day didn't hurt anybody okay so again pretty much a food pyramid to fit everybody if you go to Google Images and type in food pyramids it goes on for pages I mean you you choose how you like to live and there's a food pyramid to guide you okay so what's the point of bright fruits and vegetables and again not that y'all don't know what they look like but I just grabbed some stuff out of my fridge went shopping this weekend I'm lucky I have kids who eat well so I don't have to pander to a bunch of weird picky eaters but specifically bright fruits and vegetables obviously this is healthier than iceberg lettuce iceberg lettuce is the second most consumed vegetable in our country only preceded by anybody No yes white potatoes her favorite vegetable perform you know cooked in any fashion okay so very nutrient rich a C's folic acid calcium you name it the darker it is the healthier it is okay so what do brightly colored food vegetables fruits and vegetables have they have phytochemicals these phytochemicals are lycopene Tomatoes high in lycopene in fact concentrated Tomatoes even higher in lycopene that's why ketchup gets such a good rap ketchup actually has higher lycopene cons trations than a fresh tomato so high in lycopene carotene obviously vitamin a important all the brightly colored fruits and vegetables again also high in lycopene the emphasis an important of those AC the lycopene carotene grouped together they're referred to as antioxidants and I'm sure you've heard that term thrown around a lot simply put anti antioxidants which are concentrated and nutrient rich in these brightly colored fruits and vegetables helps scavenge up free radicals free radicals are felt to be responsible for cellular damage often at the DNA level and cellular damage at the DNA level can lead to cancer syndromes heart disease inflammatory States like arthritis early cataract formation so lack of those antioxidants can create those natural disease problems so that's a huge piece hiya 90 oxidants vitamins you don't have to take a multivitamin every day if you eat that kind of food the other huge benefit that fruits and vegetables have that really a lot of other foodstuffs don't is fiber okay a lot of people think fiber is just there to help you poop okay there's more to it than that fiber is you start breaking it down into what we call soluble and insoluble fiber you don't have to worry about what's in fruits and vegetables because there's a little bit of each in all fruits and vegetables soluble fiber if you swirl it in water turns into a clear gel okay so when you ingest soluble fiber into the stomach it helps bind up fatty acid so a lot of the saturated fats in our diet will be bound up by soluble fiber it slows the emptying of our stomachs and when digestion is slowed down you get less surge of glucose so again it helps regulate glucose metabolism it slows the sort of rapid dumping into the GI tract which again can create a lot of bloating and for some people so foods that are naturally high in soluble fiber oats psyllium flax seed all those foods that again add bulk to the foodstuff that you're eating slow metabolism help absorb fatty acids out of our food that we're also ingesting so in general kind of a food sponge insoluble fiber pretty much passes through our GI tract intact okay and that's what's adding bulk to the stool it draws water into the colon by doing that it adds bulk which avoids constipation which is a disease of Western societies the other consequence of chronic constipation hemorrhoids and diverticulum in Western societies diverticula are these benign little outpouching you get in the lower colon that can inflame rupture lead to abscesses emergency emergency type surgery so again I see a lot of that every day again you don't see those in third-world countries where their diets are rich in raw foods high-fiber foods it's truly diseases of highly refined diets so takeaway message on bright fruits and vegetables high in antioxidants high in fiber high in vitamins that's the benefit of those okay so reducing your intake of animal fats while balancing that increasing your intake of fruits and fish oils so again just to emphasize I think everybody knows this olive oil liquid at room temperature okay animal fat butter solid at room temperature so if for nothing else for illustrative purposes imagine this is the stuff that plugs up your arteries this is the stuff that doesn't okay so when you see a fat that is solid at room temperature it generally is a saturated fat it has more hydrogen bonds that lead it to be solid okay so again most of those that with the exception of tropical oils like Coke oyel tend to be the high saturated fat so when you make a fat choice choose olive oil monounsaturated canola oil avocado oil peanut oil those things that sit in your cupboard liquid at room temperature and again the benefits of that being that when you consume not only less of this and more of this that helps lower your LDL cholesterol which is the bad cholesterol we want to see down in terms of discouraging heart disease olive oil also has an anti-inflammatory effect often felt to help retard certain types of our thrid ''tis but generally it's kind of a heart-healthy issue and still students heart disease is the leading cause of death of men and women in this country that's why it gets a big push okay now fish fat a lot of people go what kind of fish is soul just as good as salmon the issue with fish is fish that have to live in deep sea freezing cold waters have to maintain a high body fat content to survive and that fat is rich in alpha omega fatty acids again high antioxidant activity it creates sort of an anticoagulant type of activity where platelets tend to want to stick less well together so again all those things tending to promote a healthy heart discouraging formation of plaque in coronary arteries so limiting sweets and salts well that's boring no man wants to hear that okay and the whole point is dessert is packed with calories it's usually packed with fat all the lovely desserts that are sitting in there in shade they're not made with olive oil okay and they they taste good not only in your mouth but later because they're high in fat they're satisfying that sugar tastes good I mean I say for most with a few rare exceptions most people have a little penchant for a sweet tooth and that's fine as long as it's done in moderation meaning rather than daily maybe passing through the dessert counter on a weekly basis and then keeping portions under control but the one exception I'm going to talk about in terms of sweets is chocolate okay chocolates specifically dark chocolate okay dark chocolate unlike milk chocolate is much higher in cocoa content and cocoa is very high in flavonoids flavonoids again fall into that antioxidant group flavonoids have actually been studied in fact they've taken people and had them consume high amounts of dark chocolate versus a group that consumed just white chocolate which really isn't chocolate at all their blood pressure went down insulin resistance which is part of the mechanism for diabetes went away LDL cholesterol went down while their HDL good cholesterol went up someone that's a little hard to believe since it's all made with cocoa butter but nonetheless an ounce and a half of chocolate is actually considered a heart healthy nutrition sound recommendation so if you have a sweet tooth and you like chocolate pick the dark stuff it's better for you okay salt again salts usually not a problem unless you have high blood pressure and high blood pressure is rampant in this country most people don't know they have it some people are more salt sensitive than others and salt generally a low salt diet is trying to keep it below 2000 milligrams per day salt adds up quick in our food supply if you buy anything packaged pre-prepared in a box a bag it's going to be generally fairly high in salt most things that are labeled though you can check salt content it's all it's a preservative it's a food enhancer it's been around for millenniums it'll continue to be there mostly any issue in terms of people with high blood pressure okay so alcohol my husband bit off big when red wine see me hard healthy thing to do okay so but truthfully alcohol probably in any of its form beer wine grain alcohol and we'll talk about what a serving of that means it's probably not a bad thing in terms of your Giller system it again helps lower LDL cholesterol while raising HDL cholesterol it helps lower blood pressure again if you don't consume excessive amounts of it it makes again your platelets less sticky platelets responsible for clotting so again probably a lot of complex things we don't understand especially since wine has over 200 active chemicals and it's a very complex food so not all of it's understood but red wine specifically is high in an antioxidant called reserve at all and that's the same active ingredient that's in red grapes so for teetotalers that don't necessarily want to take up alcohol Concord grape juice probably offers similar health benefits okay so it probably goes beyond the ethanol in a wine probably has a lot to do with sort of the grape and grape skins and the pre wine formation so again if at all again we don't encourage anyone to start drinking but if you do choose to drink a serving for a man ok 2 to 3 drinks is considered normal and what a drink is is a beer okay which I think most people know what a can of beer looks like a six ounce pour of red wine so if you got those big fishbowl wine glasses you can fill it to the top six ounce pour is a serving of wine and an ounce and a half of grain alcohol is considered a serving okay women because of our body fat percentage and muscle percentage one to two is considered okay two to three to much for women three to four to much for men okay then you start to lose some of the health benefits and gain some of the liver toxic issues so so anyway portion control again sort of my favorite piece and the last part and sort of the bullet points here the one thing I kind of want to emphasize is and again I think everyone this room is old enough anybody remember what your plates look like when you grow up as a kid okay this is one of the plates I grew up with that was our dinner plate and I think that's probably average size for what most people ate their supper off with with their family this is probably a salad plate today okay this is the dinner plate that I've been using for 21 years of marriage which you know that was a long time ago but we still have the same dinner plates they're bigger and we fill them up my boys especially load these plates up there's not enough room on this plate for them okay so that's just one little piece of how portions have changed over the last 30 40 years and what leads to some of our over nutrition problems in this country so one little piece there if you guys seen supersize me yeah it's a great little documentary piece again it takes nutrition to an extreme but I think it makes some great points about everything that we consume in this country has grown and so have we okay so it correlates pretty tightly so let's talk about what a serving or a portion means real briefly okay so grain so if you remember if you go back to the old food pyramid green sit at the bottom six serving six to 11 servings is considered a normal part of a healthy 2,000 calorie day a diet okay so you go to Toshi's teriyaki you think you're having a healthy lunch well Toshi's teriyaki he's got that big little styrofoam bin that's loaded up with rice for a family of five half a chicken and there's your lunch okay so really how many servings of that are you consuming a general rule you want to think about it he's serving of pasta rice some sort of grain okay is generally considered half a cup that's about what an ice-cream scoop is okay so if you scoop up that much rice and put it on your plate that's a serving so if you want more that's two servings okay one massive mound is not one serving okay just because it all sits there collectively with itself so generally cook Stowe's Rice's half a cup think of a ice cream scooper piece of bread I think everybody knows what a piece of bread looks like in crackers six crackers you can imagine sort of fitting on a piece of bread okay so when you think about grains think half a cup or an ice cream scoop okay fruits fruits are good but you know consuming too much fruit is too many calories so again if you want to think about a serving of a fruit talks about a tennis ball okay look at the fruit that we have in our grocery stores I don't think I've seen an apple this size in 30 years okay you can grow apples like this in your backyard but the ones that are commercially available or twice this big okay that's how big apples used to be I think when we grew up but they're bigger and I don't know how they got bigger I don't know why they got bigger but they're bigger so when you have a big juicy red apple you're probably having two servings okay so when you think of fruit okay generally you know cut up fruit berries apples bananas things like that think about the size of what a tennis ball would be that's a serving okay so if you're gonna have three or four servings of fruit over the course of your day if you have one big apple you've had two of your four servings okay vegetables same sort of idea except raw leafy vegetables so lettuces spinach things like that if you dice all that up about two cups of a leafy vegetable is considered a serving so two tennis balls okay otherwise if it's cooked if it's chopped one cup half a cup if it's canned sort of cooked down and again probably mostly because a lot of the water has been driven off so in terms of raw leafy vegetables you get two tennis balls one raw vegetable you get one tennis ball and if it's cooked you get about half a tennis ball okay so just to kind of give you a sense and again you're gonna go overboard go overboard in the fruit and vegetable Department and then dairy products when we say dairy cheese butter some of those kinds of things that stuff calorically adds up super quick and if you want to think about cheese and again they have nice cheese out there at lunch every day think of what the size of a domino is okay two dominoes okay so they're thin and fairly small is a cheese serving okay and again that adds up kind of quick Melkor yogurt a cup is considered a serving so just to give you a sense obviously little more calorie Laden so you don't get as much for your serving and then meat and beans and I think again a lot of analogy people are comfortable with a deck of cards is a serving of meat and similar analogy about what fits in your palm so if you're gonna have a serving of salmon or chicken or beef a serving is about three to four ounces so I think everyone's comfortable with what a deck of cards looks like and also you can analogize it to the size of the palm of your hand okay that's a serving if you're allowed two servings a day of meat or fish once you've had two decks of cards you're done and again people tend to load up on it men especially I think it's more satisfying so more filling stays with you longer but again high in fats traded fat more caloric Laden alright so just as a kind of brief run through kind of hits a few key points again there are semesters of information taught on this but hopefully just to give you a couple of key things to work on again none of it extremes I think everybody has their moments of indulgence but as with all things you get back on track and you keep heading forward and again if you try and stick by those principles in general it all kind of pans in the end and I think if I had to pick any one of those things that I think our society struggles with its portion control and that's because we don't get a lot of help in the supermarket department in restaurants and the way we're serve food I think everything discourages good portion control so anyway any questions that you guys have anything that you're wondering about again any I don't think there's any food that I would say is bad fare and I didn't get into a lot about trans fats mostly because those have pretty much if you live in modern metropolitan areas have been ridded of our foodstuffs most of the fast-food restaurants that used to cook with a lot of trans fats pretty much have been eliminated so unless you get into the real old-fashioned junky food almost everything nowadays is labeled you know trans fats zero it's almost kind of hard to find things that are high in trans fats so I didn't get into it too much all right all right well thanks guys appreciate you coming yeah appreciate you

17 Comments

  1. great vid! keep up the excellent work 🙂

  2. This may improve a SAD, but following these advices will lead you far from an optimal diet.

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    Well you must check out this website that will send free samples to your home, its the best way to get free diet supplements 🙂
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  4. Perhaps reasonable intro for the severely diet-challenged, although incomplete and in parts disingenious eg at 13:30 where ketchup is lauded for its tomatoes' phytochemical antioxidants, entirely failing to mention that the generous presence of the western world's number-1 health-destroyer, the super-oxidant we call sugar (or in cheaper brands often the even worse glucose or fructose syrup), will strongly counteract the antioxidants in the same product.

  5. Well done Google for high tech camera work

  6. I love seeing Google doing such things. The other one I see is the Green Innovation…

    Keep it up!

  7. Good information. Thanks

  8. Thanks for this presentation. Very well done indeed.

  9. @HairLikeCottonCandy
    (Or) God is Snoopy! What is your point? Of course you can have a broad enough definition of God to find God in anything. That is a little misleading however, since most believers in God are referring to the God of Christianity, Islam, Hinduism, Krishna, etc. These are personal Gods with a personal message that in final analysis is destructive to scientific progress and civilization.

  10. fruit is the plant kingdom's gift to the animal kingdom. The expend a lot of their resources transforming sunlight into a form of energy that animals can use as a reward for spreading their seeds. The perfect food, and the food our ancestors evolved on. Make fruit at least 50% of your diet, better at least 70% and see the difference.

  11. I used the term "nature/God" to cover the bases of what people believe – whatever created us. I'm not religious. I've been a science enthusiast since 1985.

    I was just saying, our bodies are most suited for a plant diet.

  12. Gary, there is no god – pay attention to science. Don't be so fucking gullible.

  13. god, whats god got to di with it.

  14. Maybe you eat LIKE one. People are always repeating that mantra as if to convince themselves their current habits are OK. Mabye humans are in the process of becoming omnivores, but I'd rather not choose a path that's not working out for humanity. I will choose the diet that nature/God originally intended for all animals before the ice age made it inconvenient.

  15. The presentation is a little dull and basic

  16. Notice that the food pyramid alwoays changes every few years. that's cause it's always wrong. And it still is. It's influenced by food companies.

    The speaker is saying to eat 3 peices of fruit a day? …and 7 servings of grain?

    Humans aren't natural grain(grass) eaters. We're fruit eaters. I've eaten 10 pieces a day for the last 12 years. Too many cals? I LOST weight when I started this 50% fruitarian eating.

  17. This video was GREAT! it really helped me get up on my feet! thanks!

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