Fourth District Nutritional Mandate - Fourth Episcopal District

Bishop John R. Bryant
Rev. Cecelia Williams Bryant
August 12, 2011
Surina Ann Jordan, PhD, Consultant

The following standards are nutritional disciplines and practices for the Fourth Episcopal District. This
recommendation provides the framework and supports the health and well being of the people districtwide.
These are to be implemented by each pastor in the local congregation and to be reportable at
the Presiding Elders’ quarterly conference.
The new wellness culture for the 4 th district provides the framework for prevention and disease
management. In the 4 th district we are concerned about the number of children who are overweight
and the families being impacted by various chronic diseases, including heart disease, stroke, cancer,
diabetes, and arthritis and obesity. These chronic diseases are among the most common, costly, and
preventable of all health problems in the U.S., according to the Center for Disease Control and
Prevention. 1 Seven (7) out of ten (10) deaths related to these ailments are preventable.
Overweight and obesity are associated with heart disease,
certain types of cancer, type 2 diabetes, stroke, arthritis,
breathing problems, and psychological disorders, such as
depression. The leading causes of poor health are lack of
physical activity, poor nutrition, tobacco use, and excessive
alcohol consumption—are responsible for much of the illness,
suffering, and early death related to chronic diseases. We can
prevent many of these diseases by simply eating differently.
The following Seven Standards are based on holistic and
scientific information:
• SEE EATING AS AN ACT OF WORSHIP
• EAT SIMPLY, PLAIN AND PURE
• DRINK PURE
• EAT HEALTHY SNACKS
• PLAN YOUR MEALS
• CONTROL YOUR PORTIONS
• HAVE AT LEAST ONE MEAL A DAY AS A FAMILY
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Explanation of the Standards
1. SEE EATING AS AN ACT OF WORSHIP
Our bodies are the temple of the Holy Spirit of God. There is a relationship between our walk with Christ
and how we treat our bodies. We must repent of any abuse to our bodies and ask God to renew our taste
and desire for healthy foods. As a living sacrifice, we must render unto God the healthy vessel for his glory
and his purpose for our lives.
2. EAT SIMPLY AND PURE
Eating simply means eating foods that have not been over-processed or eating foods that are closest to the
farm and the garden. Shop the farmer’s markets or the outer walls (example, produce, milk & meat
sections) of the grocery store. The body needs protein, carbohydrates, fats, vitamins, and minerals. Eating
the following foods daily will provide all of these nutrients.
Basic Nutrients for a Healthy Diet
PROTEIN
CARBOHYDRATES
FATS
Best Sources: Beans, peas, vegetables, potatoes, whole grains and fish
OK Sources: Poultry and less red meat, eggs and dairy.
Worse Sources: Fried Chicken, Fried Seafood, pizzas, burgers, whole milk,
butter, cheese and shell fish.
Adequate protein can be obtained without meat.
Best sources: Fresh fruit, fresh vegetables and whole grains
Worse sources: Refined sugar, candy, white flour/pasta and white rice
Best Sources: Olive Oil, Canola, Safflower, Sesame and unheated Flax seed oil
Worse Sources: Saturate fats from meat, margarines, shortenings, and products
using these ingredients
Fruits and vegetables are important for optimal child growth, weight
management, and chronic disease prevention. 2, 3, 4 The Dietary
Guidelines for Americans, day released in January 2005, recommend 2
to 6 1/2 cups of fruits and vegetables a or the equivalent of 4 to 13
servings.
God provided fruit, vegetables and grains as the healing agents to
detoxify, restore and heal our bodies. Genesis 1:29 And God said,
“Behold, I have given you every herb bearing seed, which is upon the
face of all the earth, and every tree, in the which is the fruit of a tree
yielding seed; to you it shall be for meat”.
Recent surveys show that less than 22% of high school students and
only 24% of adults 5 reported eating 5 or more servings of fruits and
vegetables per day. As parents, youth ministry leaders, pastors, we must
model good eating behaviors for our children.
Fresh fruit should be consumed as opposed to processed fruit in sugar sweetened syrup.
Encourage the consumption of whole vegetables or fruit in place of juices. Vegetables can be raw, lightly
steamed, stir fried, roasted or added to soups. Eat fresh, frozen or canned vegetables without high calorie
sauces and added salt,
Meat consumption is still very high and beef consumption remains higher than poultry according to the study
conducted by the National Cancer Institute. Americans consume three times more meat than the global
average, which greatly impacts our ability to prevent chronic disease. 6, 7
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All meat including poultry should be consumed less. Meat and shellfish are the
major sources of dietary cholesterol. The body naturally produces cholesterol
and is not in need of another source. Therefore, meatless meals at least twice
or more a week is highly recommended. Limit processed meats that are high in
saturated fat and sodium.
Meat should be baked, roasted or gas-grilled; not fried. Use lean cuts of meat
and remove skin from poultry before eating.
Include fish twice a week, preferably oil fish including salmon, mackerel, or
tuna (not shell fish, like shrimp, crab or lobster)
Grains include cereals, brown rice, wholegrain pasta, corn, whole grain
couscous, quinoa and barley
Beans and Peas (legumes)
The 2010 Dietary Guidelines for Americans also recommended consuming fewer calories,
filling half of the plate with fruits and vegetables, reducing sodium, and drinking water instead
of sugary drinks.
Note that three quarters of the healthy plate is plant-based. Your protein can consist of beans, grains,
nuts and seed and seafood, all of which are low fat options. Calcium-fortified soymilk (soy beverage) is
also part of the Dairy Group.
Avoiding Sugar
The Dietary Guidelines for Americans 2005 8 indicates the healthiest way to reduce caloric intake is to
decrease one’s consumption of added sugars, fats, and alcohol, all of which provide calories but few or
no essential nutrients. The names of sugars include:
Brown sugar
Corn sweetener
Corn syrup
Dextrose
Fruit juice concentrates
Glucose
High-fructose corn syrup
Honey
Invert Sugar
Lactose
Maltose
Malt syrup
Molasses
Raw sugar
Sucrose
Sugar
Syrup Corn
The American Heart Association recommends limiting sugar-sweetended beverages to less than 450
calories per week (36 ounces).
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Salt
Reduce salt intake to 1500 milligrams per day. Here are some suggestions to help.
Choose and prepare foods with little or no salt.
Limit the use of condiments such as soy sause and ketchup
If choosing processed foods, look for those reduced in sodium.
Compare the sodium content of various brands and choose those with less sodium.
3. DRINK PURE
The body is over 80% water. Water must be the first choice beverage in order to maintain good health. The lack
of water affects every part of your body, especially the brain. For a low calorie drink add lemon or a bit of fruit or
vegetable juice. Avoid caffeinate beverages as they pull water out of the body.
Suggested water Intake:
ADULTS
CHILDREN
6 to 8 Glasses per day
Step 1 - Divide your child’s weight by 2 to get
ounces
Step 2 – Divide ounces by 8 to get number of
glasses
Avoiding Sugar-sweeten beverages:
A large proportion of added sugar in the American diet comes from the consumption of sugar-sweetened
beverages. We are drinking our calories. The Dietary Guidelines for Americans 2005 8 indicates that one-way
for people to reduce their intake of added sugars is to reduce the amount of sugar-sweetened beverages they
drink. The consumption of sugar-sweetened beverages begins in early childhood and increases as children
age. In 2002, the Feeding Infants and Toddlers Study (FITS) reported that 44% of toddlers aged 19–24 months
old had consumed either fruit drinks (38%) or carbonated soda (11%) at least once a day 9 .
A study conducted by RP Troiano using National Health and Nutrition Examination Surveys 10, 11 , data found that
overweight youth aged 2–19 years old consumed a higher proportion of their calories from carbonated soft
drinks (regular and low calorie) than their non-overweight counterparts supplemental foods and beverages
containing added sugar compared to another group that received supplemental foods and beverages
sweetened with artificial sweetener.
In 1997, soft drink and bottled water manufacturers spent $702 million on advertising, not including the
additional funds spent on marketing. 12, 13, 14 Much of the promotion focuses on children, because of their increased
spending power, purchasing influence, and future as adult consumers. These facts reinforce our need to limit
the amount of TV being watched by our children.
Coffee
Coffee should not be used to replace water. Coffee removes water from the body.
4. PLAN YOUR MEALS
Before you go to the grocery store of farmer’s market, decide what you would like to have to available for
breakfast each day and make a list of what you will need to purchase.
Next, decide what you and your children will have for lunch each day. Add all the ingredients for lunch to your
list. Next, what will you have for dinner each day? Dinner can be used as leftovers for lunch or breakfast. Write
that down. Once your list is complete, check your pantry to see what you have on the list and adjust.
Buy a little extra fruits and vegetables in season and freeze a portion of it for the winter.
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5. EAT HEALTHY SNACKS
Healthy snacks between meals prevent over eating at mealtime. The
following are some snack ideas. If a meal is skipped use a healthy snack
to offset the missed meal.
• Fresh fruit – fist-size piece or ½ cup
• Fruit cup or apple sauce or dried fruit
• Juice: 3-4 oz
• 5 Medium Carrots and ½ apple
• Homemade trail mix
• Small box of raisins
• Handful of carob covered raisins or nuts (barley sweetened)
• Smoothies with fruit, milk (or nondairy milk), add tbsp nut butter or yogurt
for more protein)
• Peanut or Soy Nut butter (taste like peanut butter but easier to digest)
bread or crackers or sliced apples, celery or rice cakes
• Peanut or Soy could be replaced with almond butter
• Raw Veggies with Hummus (a chickpea spread) or whole grain pita
• Cashews or Almonds, dry roasted (delicious, high calories – good fat)
• Non-dairy - Frozen desserts with nuts or raisin or berries; from popsicles
to nondairy ice Cream sandwiches, bars and more can be found at the
health food store
• Desserts made with Rice or soy or coconut
• Fig bars, graham crackers (no sugar coated)
• Butter-less Popcorn – Air pop the corn, then spray olive oil cooking
spray, sprinkle with garlic or curry powder and a little sea salt or sea kelp
if needed.
• Cookies from the health food store with milk (almond, soy or rice)
• Low salt, fruit sweetened energy bar from the health food store
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6. CONTROL YOUR PORTIONS - LESS IS BEST
Serving sizes in restaurants, groceries and vending machines have become larger over the years. The Center
for Disease Control (CDC) provides the following tips to help control portions and reduce overeating: 15
When eating out, split your entrée with a friend or ask for a “to go” box and wrap half of your meal as
soon as it is served.
When eating in, serve the meal on individual plates. Do not place
serving bowls on the table.
Avoid mindless eating. When eating or snacking in front of the TV or
the computer, put the amount that you plan to eat into a bowl or
container instead of eating straight from the package.
If you feel hungry between meals, eat a healthy snack, like a piece of
fruit or small salad, to avoid overeating during your next meal.
Beware of large packages. Divide up the contents of one large package into several smaller containers
to help avoid over-consumption.
Out of sight, out of mind. Replace the candy dish with a fruit bowl.
Store especially tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a
high shelf or at the back of the freezer. Move the healthier food to the front at eye level.
When buying in bulk, store the excess in a place that's not convenient to get to, such as a high cabinet
or at the back of the pantry.
Dr. Surina Ann Jordan, senior health advisor and researcher for Zima Health has also made successful
interventions in portion control by using less processed meals, smaller plates and training on eating slower and
chewing well.
Other Tips:
Don’t eat late
Have your largest meal before 7 p.m. If you must eat after 7 p.m. have a healthy snack (see healthy
snack list).
Remember, “Less is best”.
Always carry a healthy snack with you
7. HAVE AT LEAST ONE MEAL A DAY AS A FAMILY
Breaking bread together as a household each day ensures that at least one meal meets the standards and that
everyone values the importance of healthy eating. The shared experience, someone chops vegetables, another
sets the table, and someone else washes dishes. A shared meal reinforces the connectedness, emotional and
spiritual well being of each person. Be creative in that it may seem difficult to start. Breakfast smoothie or
building tacos, all will look forward to it overtime. If you study the life of Jesus, much time was spent breaking
bread and sharing around a meal.
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References:
1. Center for Disease Control and Prevention, Chronic Disease and Health Promotion, Available
from: www.cdc.gov/chronicdisease/overview/index.htm.
2. CDC Nutrition, Physical Activity and Obesity Legislative Database. Date accessed July 1,
2009. Available at http://apps.nccd.cdc.gov/DNPALeg/.
3. National Conference of State Legislatures Healthy Community Design and Access to Healthy
Food Legislation Database. Date accessed August 11, 2009. Available at
http://www.ncsl.org/?tabid=13227.*
4. Centers for Disease Control and Prevention. Youth risk behavior surveillance—United States,
2007. MMWR 2008;57(SS-04):1–131. Available from:
http://www.cdc.gov/mmwr/preview/mmwrhtml/ss5704a1.htm
5. BRFSS prevalence and trends data [Internet]. Atlanta, GA: Centers for Disease Control and
Prevention; 2008. Available from:
http://apps.nccd.cdc.gov/brfss/page.asp?cat=AC&yr=2007&state=US#AC
6. Nutritional Epidemiology Branch, Division of Cancer Epidemiology and Genetics, National
Cancer Institute, National Institutes of Health, Department of Health and Human Services,
Bethesda, MD, U.S.A.
7. Department of Research and Evaluation, Kaiser Permanente Southern California, Pasadena,
CA, U.S.A. Available at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3045642/
8. U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary
Guidelines for Americans 2005. Washington, DC: U.S. Government Printing Office; 2005.
9. Fox MK, Pac S, Devaney B, Jankowski L. Feeding Infants and Toddlers Study: what foods are
infants and toddlers eating? Journal of the American Dietetic Association 2004;104(Suppl 1):22-
30.
10. Troiano RP, Briefel RR, Carroll MD, Bialostosky K. Energy and fat intakes of children and
adolescents in the United States: data from the National Health and Nutrition Examination
Surveys. American Journal of Clinical Nutrition 2000;72(5):1343S-1353S.
11. Welsh J, Cogswell M, Rogers S, Rockett H, Mei Z, Grummer-Strawn L. Overweight among
low-income preschool children associated with the consumption of sweet drinks:
12. Story M, French S. Food advertising and marketing directed at children and adolescents in
the US. International Journal of Behavioral Nutrition and Physical Activity 2004;1(1):3.
13. Gallo, AE. Food advertising in the United States. In: Frazao E, editor. America’s Eating
Habits: Changes and Consequences. Agriculture Information Bulletin Number 750. Washington,
DC: U.S. Department of Agriculture; 1999.
14. Dalmeny, K, Hanna, E, and Lobstein, T. Broadcasting bad health: why food marketing to
children needs to be controlled. London: The International Association of Consumer Food
Organizations; 2003.
15. Center for Disease Control and Prevention, How to Avoid Portion Size Pitfalls to Help Manage
Your Weight. Available from: www.cdc.gov/healthyweight/healthy_eating/portion_size.html.
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