<P>INSIDE UCSF YOU ARE WHAT YOU EAT UC San Francisco nutrition expert Katie Ferraro, MPH, RD, has some reassuring news: If you dive into that meal of fried calamari, juicy steak, and tiramisu – even if you eat like that for a few days – its not the end of the world. Your overall nutrition status is determined by the days, weeks, months, and years of food and beverage choices you do or dont make. If you fall off the wagon, extra exercise can combat those additional calories and get you back on track. A registered dietitian and assistant clini- cal professor of family health care nursing in UCSFs School of Nursing, Ferraro thinks Americans overuse the word diet. Diet simply refers to all of the foods that you eat. I try to avoid the term ‘going on a diet. It implies that youll go off the diet! MOOC SPREADS THE WORD Last year, Ferraro launched what has turned out to be a startlingly popular UCSF mas- sive open online course, or MOOC, called Nutrition for Health Promotion and Disease Prevention. The six-week course, offered through Coursera, was designed for physicians, registered nurses, and registered dietitians, but it is open to anyone. The first session ended up graduating more than 8,000 students from more than 100 countries. The course, like all of Ferraros teaching and education outreach, relies exclusively on documented evidence, not on what your grandmother tells you, she says. The evidence- based approach often busts nutrition myths and misunderstandings that many health care practitioners unknowingly keep alive. Shes particularly concerned that the vast majority of doctors never take a dedicated nutrition class. You have two-thirds of the country overweight or obese, but many physicians will rightly admit they dont have the nutrition education they need to adequately advise their patients on diets for maintaining health or controlling disease. DIETS AND DISEASE People with diabetes, for example, often mistakenly think they cant eat fruit because it contains sugar. But fruit is and should be a very important part of a diet for diabetes. Yes, it contains naturally occurring sugar, Ferraro admits, but also many other beneficial nutri- ents that promote overall health. Similarly, many people with celiac disease think that a gluten-free diet means avoiding all grains. In fact, many whole grains – such as corn, rice, and quinoa – are fine. If you are newly diagnosed with celiac dis- ease, you can easily become overwhelmed with what you cant eat. But research shows that people are far more likely to maintain their health if they focus on what they can eat. When it comes to cancer, disillusion- ment with traditional medicine encourages some people to turn to unproven alternatives, including costly and ineffective dietary supple- ments. Part of what a practitioner needs to do is to stress what is myth and what is not, Ferraro says. Many Americans are surprised to learn about the overall lack of regulation in the sup- plement market. In other parts of the world, supplements are more closely regulated. She attributes the courses popularity to the inescapable fact that most people love to talk about themselves and what they eat. Despite differences in cuisine, palates, and perceptions, food is a great equalizer and can be a universal vehicle for health, she says. . TOP TIPS FOR STAYING HEALTHY Weve all heard the basics of a healthy diet, but some of the precepts are easy to forget. Here are a few at the top of Katie Ferraros list: •Try to eat something every three to four hours to avoid becoming overly hungry. •Make fruit your go-to snack; aim for three pieces of fresh fruit per day. •Eat your fruit, dont drink it! •Include fat, protein, and ?ber at each meal to stay full. •Dont forget great plant-based protein sources, such as lentils, soy, nuts, and seeds. •If its white, walk away! Minimize re?ned starches and white breads (as well as high-fat condiments). 8UCSF MAGAZINE | Spring 2014 PHOTOS, FROM LEFT: PICTUREPARTNERS, OKEA</p> <UL><LI><a href="http://www.mzines.net/publication/618/aelvmorax/1/1/">Front-Cover</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/2/2/">Inside-Front-Cover</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/3/3/">Page-1</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/4/4/">Page-2</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/5/5/">Page-3</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/6/6/">Page-4</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/7/7/">Page-5</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/8/8/">Page-6</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/9/9/">Page-7</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/10/10/">Page-8</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/11/11/">Page-9</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/12/12/">Page-10</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/13/13/">Page-11</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/14/14/">Page-12</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/15/15/">Page-13</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/16/16/">Page-14</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/17/17/">Page-15</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/18/18/">Page-16</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/19/19/">Page-17</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/20/20/">Page-18</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/21/21/">Page-19</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/22/22/">Page-20</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/23/23/">Page-21</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/24/24/">Page-22</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/25/25/">Page-23</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/26/26/">Page-24</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/27/27/">Page-25</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/28/28/">Page-26</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/29/29/">Page-27</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/30/30/">Page-28</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/31/31/">Page-29</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/32/32/">Page-30</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/33/33/">Page-31</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/34/34/">Page-32</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/35/35/">Page-33</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/36/36/">Page-34</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/37/37/">Page-35</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/38/38/">Page-36</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/39/39/">Page-37</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/40/40/">Page-38</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/41/41/">Page-39</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/42/42/">Page-40</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/43/43/">Page-41</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/44/44/">Page-42</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/45/45/">Page-43</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/46/46/">Page-44</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/47/47/">Page-45</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/48/48/">Page-46</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/49/49/">Page-47</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/50/50/">Page-48</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/51/51/">Page-49</a></LI> <LI><a href="http://www.mzines.net/publication/618/aelvmorax/52/52/">Back-Cover</a></LI> <LI><a href="http://www.mzines.net/publications/618/x/sitemap.xml" target="_blank">site map</a></LI> </UL>


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