Food Pyramids Flashcards
what does the sustainble diet promote
health and welness biodiversity, environment, climate ecofriendly, local and seasonable meets nutritional needs, food security, etc cultural heritage fair trade and equity
UNESCO on Mediterranean diet
intangible cultural heritage of 2010 because:
- set of skills/cultural knowledge and tradition along with special agricutlrual techniques and sharing/consumption
FAO on Mediterranean diet
most sustainble diet of planet 2012 as: green conomy eco tourism local food healthy living good for heart/cholesterol
Mediterranean diet principles
meats and sweets: monthly eggs/dairy/fish: weekly olive oil fruits legumes, veggies breads, grains, ptoatoes daily activity
share meals/appreciate food
pros of Mediterranean diet
share meals/healthy
only 25% of fat calories (less than 8 is saturated)
protects against UV radiation (melatonin increase)
saves 2000 L per day
lowers heart disease/cholesterol
sustainble and local
negative aspects of Mediterranean diet
- high salt diet
- unclear terminolgoy of low/moderate/servinge size
- fao study shows its decreasing in europe as calorie intake increases (nutrition transition away from healthy/sustainble)
seven countries study
ancel keys 1975: look at 1940s finland, us, holland, yugosolavia, greec, italy and japan
epideimological study prooving heart diease and diet
showed that lowest heart disease/hypercholesterolemia in greece and italy
NICOTERIA
IN CALABRIA, ITALY:
known as having the best Mediterranean diet
even have a museu (museo vincento) to promote the lifestyle, diet, respect and local culture
french paradox of 7 countries study
high saturated fat but low CHD due to red wine and high antiodixant
japanse diet
longest living country
high fish consumption (omerga 3) and village lifestyle promotes movement, low pollution
polynesia diet
high coconut consumption= saturated fat BUT high fish consumption
hence lower CHD than NZ due to omega 3 in fish
BUT higher diabetes suceptibility
blue zone
areas in the world with lowest moratlity: loma linda us nicoya cr sardegna italy okinawa japan ikaria greece
what does the blue zone take into account
nutrition but also: society, aculture
Western food models
‘my plate’ usa
‘eat well palte’ uk
rules for health lifestyle (16)
- 30 min of phy activity per day
- balanced diet
- limit meat/poultry
- 2-3 fish per week
- avoid obesity
- high fruit/beg
- veg based condiments
- limit salt
- limit alcohol
- whole grain/comple carbs
- limit high fat
- limit high sugar
- no sugar
- legumes high
- limit fried food
- avoid supplmenets
21st century apradox
as economy and life quality improves= global health worsesns due to diet, urbanizaiton and decrease in movement
veggie diet types
semi- veg/flexitarian
pescetarian
lacto-ovo-veggie
vegan
environmental pyramid
eat more of what causes less of an environmental impact
meat is the most unhealthy/worst
LCA
life cyclan analyzes of food from cultivate to cooking:
transport/heating/processing
leads to ‘footprints’ of carbon, water and ecological measures behind foods
what does food provide
nutrients
security
commuication
why do we need water
pathogen flushing sweat/thermoregulation urination chemical reactions hydration
calorie requirements of a human
150 lb active adult male needs 3000 per day:
1600 for digestion, 400 for nervous system
low calorie effect
famien and stravation
lower metabolism/activity
dieting wates muscles, restores gained weight as fat and shrinks gut
high calorie effect
intense activiy plases
excersie increases metabolism
neg health consequences
who is most at heart disease
post-menopausal women and males who don’t produce estrogen; hence eat soy!
