global eating + nutrition transition Flashcards
types of dairy consumed in mediterranean?
No milk.
daily ounce of cheese, bowl of yogurt
traditional mediterranean diet low fat or high fat?
high fat - healthy fats.
high fat, high energy expenditure. more recently high fat + low energy expenditure is bad.
is olive oil healthy faT?
healthy fat
traditionally broil > deep fry
small serving size
9kcal/g of olive oil
which beverage consumed with meals in China + Japan?
tea (all tea is same leaf, diff processing, age, oxidation etc.)
green tea = high in antioxidants
Is sushi same as raw fish
no.
Is all rice the same?
no sushi rice is less glutinous/sticky. sushi - more starchy less dense
Is coconut milk healthy?
yes. saturated fats consumed in moderation. if hydrogenated BAD
Are avocados good for you?
high in healthy fats = yes
-> high in oleic acid. high energy
for how long do mexican corn tortillas stay fresh
6 hours
what do American versions of MExican and Chinese food have in common?
dont resemble traditional food. fusion foods, more meat, cheese, deep-fried, breaded, higher fat, flavourful but not healthy
traditional mediterranean diet from which countries?
southern europe: italy, greece, spain, portugal, southern France.
similarities with countries bordering Mediterranean
traditional Mediterranean diet
grains (bread, pasta, polenta, couscous), olive oil (extra virgin), nuts, legumes, fish + poultry (red meat in small portions), food grilled. fruit + cheese for dessert.
staples of Mediterranean Diet
pasta, couscous, polenta
- > meat sauce as taste, not main.
- > omega 3 oils in flax, walnuts + fish
asian diet - countries?
japan, china, indonesia, india, thailand, vietnam
asian habit when buying food
shop daily. fresh food, from local market/farmer
asia - what is centre of meal? major legume?
grain is centre of meal. meat not central. soy bean - major
asia - table
square/round so everyone can get to food served family-style
china - cuisines ? traditional diets?
cuisines vary with varying geography
traditionally: low rates of heart disease, colon cancer, diabetes.
- less fat than american diet. less than 10% of protein w animal origin.
china - wok cooking?
high heat, little oil
china - grain eaten?
long grain rice: south, hotter climate
wheat noodle/pancakes: north, cooler climate
2 chinese vegetables
Chinese broccoli, chinese cabbage, bok choy, mustard greens
-> green cruciferous vegetables
Japan: typical meal
bowl of rice, soup, grilled fish, pickled veg, fruit for dessert
Japan noodles: 2 types
soba: brown noodle from buckwheat flour
udon: thick white noodle from wheat.
sushi - rice vs regular rice
sushi rice is extra sticky. easily molded. fish 2-ary to rice. rolled + served.
asian legume - king?
soybean. edamame: fresh. products: tempeh, tofu, soya milk.
thailand: type of food?
hot + spicy. seafood, fresh veg, fruits, rice, noodles. coconut milk wok fry food raw veg in salad, raw fruit
Latin American - Mexican : food focus?
beans, rice.
local food + recipe.
shop daily
mexican: foods of aztec origin
prickly pear cactus, chili pepper, avocado, bean, corn, tomatoes, squash, sweet potatoes, cocoa beans, peanuts, papayas.
fear of fat proved wrong - why?
type of fat important. extrra virgin (least processed) olive oil = high polyphenol, high in heart healthy fat (oleic acid)
learn from traditional food/nutrition
- > fresh produce. shop daily, buy fresh, local, season.
- > diet on grains, meat smaller role
- > sharing food, meal together with others. physically active
nutrition transition - transition from traditional to western lifestyles
shift to higher processed, fat, calories, sugar.
fewer legume, coarse grain, veg.
from lots of activity to low activity lifestyle
