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THE PORTFOLIO DIET PRESENTED BY: WENDY CARLILE STUDENT 2 STUDENT 3 STUDENT 4 DUE: APRIL 20, 2014
WHAT’S ON THE MENU? • FRUITS • VEGETABLES • WHOLE GRAINS • SOLUBLE FIBER • NUT • SOY PROTEIN • MARGARINES ENRICHED WITH PLANT STEROLS
WHAT’S NOT ON THE MENU! • ANY FOOD CONTAINING PARTIALLY HYDROGENATED VEGETABLE OIL • PROCESSED MEATS • SUGARY BEVERAGES • SWEETS • BAKED GOODS MADE WITH REFINED GRAINS
LITERATURE REVIEW TABLE TEAM MEMBER WENDY CARLILE DATABASE/ JOURNAL ARTICLE CITATION HTTP://WWW.HEALTH.HARVARD.EDU/BLOG/PORTFOLIO-BEATS-LOW-FAT POSTED BY HOWARD LEWINE, M.D. AUGUST 26, 2011 SUMMARY STATEMENT WHEN COMPARED TO LOW-FAT DIETS A “PORTFOLIO” DIET WORKS BETTER AT LOWERING CHOLESTEROL RESEARCH SHOWS. ACCORDING TO THIS ARTICLE IN A HEAD TO HEAD COMPARISON AGAINST A LOW-FAT DIET THAT IS USUALLY RECOMMENDED BY THE AMERICAN HEART ASSOCIATION THE RESULTS FROM A “PORTFOLIO TYPE DIET” IS A CLEAR WINNER. NOT ONLY DOES IT LOWER THE HARMFUL LDL CHOLESTEROL IT ALSO LOWERS TRIGLYCERIDES AND BLOOD PRESSURE. IN ADDITION TO FOLLOWING A HEART HEALTHY DIET PATIENTS INCLUDED DIET SPECIFIC FOODS “KNOWN TO LOWER CHOLESTEROL” LIKE OATS, BARLEY, OKRA, AND EGGPLANT JUST TO NAME A FEW. ALL THE PARTICIPANTS WHO WERE INVOLVED IN THE STUDY FOLLOWED A DIET THAT WAS LOW IN SATURATED FATS AND VERY RICH IN FRUITS, VEGETABLES, BEANS, AND WHOLE- GRAINS. ALL OF THESE RESULTS HAVE BEEN POSTED IN THE JOURNAL OF THE
A DAY IN THE LIFE OF A PORTFOLIO DIETER: BY WENDY CARLILE Food 1 PEAS-GREEN-CKD- BOILED -DRAINED-W/SALT 0.5::1 CUP ::80 grams Food 2 CARROTS-CKD- BOILED-DRAINED -WO/SALT 0.5::1 CUP SLICES ::78 grams Food 3 ORANGES-RAW- CALIFORNIA -NAVELS 1::1 oz::28.35 grams Food 4 BEANS-FRENCH- MATURE SEEDS -COOKED-BOILED- W/SALT 0.5::1 CUP ::86 grams Food 5 STRAWBERRIES-RAW 1::1 CUP ::149 grams Food 6 POTATOES-BAKED- FLESH AND SKIN -WO/SALT 1::1 POTATO2- 1/3X4-3/4IN ::202 grams Food 7 BROCCOLI-CKD- BOILED-DRAINED -WO/SALT 0.5::1 CUP CHOPPED : :78 grams Food 8 TOFU-FRIED 3::1 oz::85.05 grams Food 9 EGGPLANT-CKD- BOILED-DRAINED -WO/SALT 0.5::1 CUP 1-IN CUBES ::48 grams Food 10 OKRA-CKD-BOILED- DRAINED -WO/SALT 0.5::1 CUP SLICES ::80 grams Food 11 BARLEY-PEARLED- 0.5::1 Food 12 MARGARINE-SOFT- SYBN(HYDR®) -WO/SALT 2::1 tsp::9.46 grams Food 13 GRAPES-AMERICAN TYPE (SLIP SKIN) -RAW 2::1 oz::56.7 grams Food 14 NUTS-ALMONDS- TOASTED -UNBLANCHED 1::1 oz::28.35 grams Food 15 BACON-MEATLESS 4::1 STRIP ::32 grams Food 16 TOMATOES-RED-RIPE- RAW -YR ROUND AVERAGE 1::1 oz::28.35 grams Food 17 LETTUCE-BUTTERHEAD (INCLUDES BOSTON AND BIBB TYPES) -RAW 2::1 LEAVES ::1 5 grams Food 18 BREAD-OAT BRAN- TOASTED 2::1 SLICE ::54 grams Food 19 APPLES-RAW-W/SKIN 2::1 CUP SLICES ::22 0 grams Food 20 YOGURT-FRUIT- LOWFAT-11 GRAMS PROTEIN PER 8 OZ 1::1 CNTR8 OZNT WT ::227 grams Food 21 SOY MILK-FLUID 3::1 c::720 grams Food 22 CEREALS READY-TO- EAT -100% BRAN-(WHEAT 1::1 CUP ::66 grams
NUTRIENTS AND ANALYSIS RESULTS BY W. CARLILENutrients Food 1 Food 2 Food 3 Food 4 Food 5 Food 6 Food 7 Food 8 Food 9 Food 10 Food 11 Food 12 Food 13 Food 14 Food 15 Food 16 Food 17 Food 18 Food 19 Food 20 Food 21 Food 22 Calories 67.2 35.1 13.04 110.9 4 44.7 220.1 8 21.84 230.4 9 13.44 25.6 97.17 67.73 35.72 166.9 8 99.2 5.95 1.95 139.8 6 129.8 238.3 5 237.6 177.5 4 Protein grams 4.32 0.86 0.28 6.11 0.89 4.65 2.34 14.63 0.38 1.52 1.82 0.08 0.34 5.78 3.42 0.26 0.2 6.16 0.44 11.12 20.16 8.25 Fat grams 0.16 0.16 0.03 0.69 0.6 0.20 0.31 17.18 0.1 0.16 0.32 7.6 0.23 14.40 9.44 0.09 0.03 2.59 0.88 3.18 13.68 3.3 Carb grams 12.48 8.19 3.29 20.64 10.43 50.90 3.98 8.93 3.17 5.76 22.28 0.09 9.75 6.49 2.02 1.30 0.35 23.6 33.66 42.22 12.96 48.11 Sodium mg 191.2 51.48 0.28 208.1 2 1.49 16.16 20.28 13.61 1.44 4 2.37 2.60 1.13 3.12 468.8 2.55 0.75 241.9 2 0 147.3 2 86.4 457.3 8 Vitamin A IU 477.6 19152 .12 51.88 2.58 40.23 0 1082. 64 0 30.72 460 5.53 312.8 4 56.7 0 28.16 176.6 2 145.5 2.7 116.6 136.2 230.4 0 Vitamin C mg 11.36 1.79 16.24 1.03 84.48 26.06 58.19 0 0.62 13.04 0 0.01 2.27 0.2 0 5.41 1.2 0 12.54 1.59 0 62.7 Saturated Fat grams 0.03 0.02 0.00 0.07 0.03 0.06 0.04 2.48 0.02 0.04 0.07 1.28 0.06 1.36 1.48 0.01 0.00 0.42 0.13 2.07 1.51 0.59 Cholesterol mg 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 13.62 0 0 Nutrient Total Rec. %Rec Calories 2180.38 2200 99.11% Pro (g) 94.01 50 188.02% Fat (g) 75.33 73.33 102.73% Carb (g) 330.6 -- Na (mg) 1922.4 2400 80.1% vitA (IU) 22509.02 4000 562.73% vitC (mg) 298.73 75 398.31% satF (g) 11.77 24.44 48.16% Chol (mg) 13.62 300 4.54% Menu options were found and usedMenu options were found and used via:via: Httm://www.health.Harvard.edu/neHttm://www.health.Harvard.edu/ne wsletters/harvard_womens_health_wsletters/harvard_womens_health_ watch/2011/November/what-foods-watch/2011/November/what-foods- are-included-in-the-portfolio-dietare-included-in-the-portfolio-diet Wendy CarlileWendy Carlile
NUTRIENTS AND ANALYSIS RESULTS BY W. CARLILENutrients Food 1 Food 2 Food 3 Food 4 Food 5 Food 6 Food 7 Food 8 Food 9 Food 10 Food 11 Food 12 Food 13 Food 14 Food 15 Food 16 Food 17 Food 18 Food 19 Food 20 Food 21 Food 22 Calories 67.2 35.1 13.04 110.9 4 44.7 220.1 8 21.84 230.4 9 13.44 25.6 97.17 67.73 35.72 166.9 8 99.2 5.95 1.95 139.8 6 129.8 238.3 5 237.6 177.5 4 Protein grams 4.32 0.86 0.28 6.11 0.89 4.65 2.34 14.63 0.38 1.52 1.82 0.08 0.34 5.78 3.42 0.26 0.2 6.16 0.44 11.12 20.16 8.25 Fat grams 0.16 0.16 0.03 0.69 0.6 0.20 0.31 17.18 0.1 0.16 0.32 7.6 0.23 14.40 9.44 0.09 0.03 2.59 0.88 3.18 13.68 3.3 Carb grams 12.48 8.19 3.29 20.64 10.43 50.90 3.98 8.93 3.17 5.76 22.28 0.09 9.75 6.49 2.02 1.30 0.35 23.6 33.66 42.22 12.96 48.11 Sodium mg 191.2 51.48 0.28 208.1 2 1.49 16.16 20.28 13.61 1.44 4 2.37 2.60 1.13 3.12 468.8 2.55 0.75 241.9 2 0 147.3 2 86.4 457.3 8 Vitamin A IU 477.6 19152 .12 51.88 2.58 40.23 0 1082. 64 0 30.72 460 5.53 312.8 4 56.7 0 28.16 176.6 2 145.5 2.7 116.6 136.2 230.4 0 Vitamin C mg 11.36 1.79 16.24 1.03 84.48 26.06 58.19 0 0.62 13.04 0 0.01 2.27 0.2 0 5.41 1.2 0 12.54 1.59 0 62.7 Saturated Fat grams 0.03 0.02 0.00 0.07 0.03 0.06 0.04 2.48 0.02 0.04 0.07 1.28 0.06 1.36 1.48 0.01 0.00 0.42 0.13 2.07 1.51 0.59 Cholesterol mg 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 13.62 0 0 Nutrient Total Rec. %Rec Calories 2180.38 2200 99.11% Pro (g) 94.01 50 188.02% Fat (g) 75.33 73.33 102.73% Carb (g) 330.6 -- Na (mg) 1922.4 2400 80.1% vitA (IU) 22509.02 4000 562.73% vitC (mg) 298.73 75 398.31% satF (g) 11.77 24.44 48.16% Chol (mg) 13.62 300 4.54% Menu options were found and usedMenu options were found and used via:via: Httm://www.health.Harvard.edu/neHttm://www.health.Harvard.edu/ne wsletters/harvard_womens_health_wsletters/harvard_womens_health_ watch/2011/November/what-foods-watch/2011/November/what-foods- are-included-in-the-portfolio-dietare-included-in-the-portfolio-diet Wendy CarlileWendy Carlile

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