1- sustainable nutrition

Question 1

what is the single largest contributor to environmental degradation?

Answer 1

global food production

Question 2

what are the 3 sustainability pillars and what should we focus on?

Answer 2

1. economic
2. social
3. environmental

= we want to focus on environmentally sustainable diets that are beneficial to human health

Question 3

what is michael pollen simple quote for sustainable nutrition?

Answer 3

“Eat food. Not too much. Mostly plants.”
(useless)

Question 4

what are people generally lacking in?

Answer 4

zinc & iron & calcium & vitamin D

zinc = get from seeds, nuts, cereals, soups & wholemeal stuff etc

calcium = fortified plant based drink alternatives, low oxalate dark green veg good

vitamin D = should supplement

Question 5

what is a high risk for deficiency for plant-based?

Answer 5

vitamin B12 deficiency

fix = should choose fortifies products, supplements

Question 6

what are pros of vegan/vegetarian diets vs meat diets?

Answer 6

• decreased environmental footprint
• increased fibre, folate, B6, Vitamin B1 etc
• decreased BMI, total cholesterol, LDL, glucose
• decreased cardiovascular disease, diabetes, total cancers, mortality

Question 7

what are cons of vegan/vegetarian diets vs meat diets?

Answer 7

• increased volume of food for 100% plant diets & poor environment impact for some alternatives
• decreased vitamin B12, vitamin D, iodine, higher bone turnover markers
• inadequate iron & zinc
• higher risk fracture & stroke
• large cultural shift required

Question 8

what are sustainable recommendations?

Answer 8

• eat less red meat
• eat a couple portions of fish per week (1 an oily fish)
• prioritise beans, lentils, soya, mycoproteins (quorn), nuts & seeds
• have moderate diary consumption, use calcium fortified plant alternatives
• recommend wholegrain & tubers (like potatoes)
• increase seasonal veg consumption
• tap water & tea/coffee over soft drinks

Question 9

what are simple breakfast swaps?

Answer 9

• choose wholegrain
• choose lower fat milk or calcium fortified plant milk
• add fruits & nuts and seeds

Question 10

what are simple lunch swaps?

Answer 10

• use wholegrain
• use unsaturated fat spreads instead of butter
• swap fillings for falafel, hummus, chicken, peanut
• choose bean, lentil based soups
• have grain or pasta salads or baked potatoes with beans

Question 11

what are simple dinner swaps?

Answer 11

• replace half or all meat with veg, beans, lentils, soya mince
• use locally sourced meat
• add veg