Nutrition mark 2 Flashcards
What are the 2015-2020 guidelines?
Encouraged: F&V Grains, more than 50% WG Low fat dairy A variety of protein foots (inc seafood, lean meat, egg, legumes, nuts) Healthy oils
discouraged: SF (<10%) Sugar (<10%) 2300mg Na= No trans fats ETOH - 1/2 drinks a day (F/M)
Myplate, USDA nutrition
In a typical US diet how much diary calories are there?
30% grain, 40% veg, 10% fruit, 20% protein
+ dairy
10% of typical diet is dairy - 50% milk, 50% cheese
Benefits of diary:
On systemic disease?
On bone health?
On inflammation?
weak inverse relationship with stroke risk, CVD, DM2 (yoghurt), BP
Children bone health improves with dairy, and 1 cup decreases fracture risk by 5% in women, and fortified dairy increases BMD by 0.7-1.8% over 2 years
Yoghurt anti-inflame (OR 0.34), cheese pro-inflame
Eggs and health…
With 3+ eggs a weak what disease increases and what doesn’t?
Relationship with cholesterol?
DM2 increases, but CVD doesn’t
Eggs have 141-234mg cholesterols - 2/3rd pop mild rise in LDL (5.55 or 0.143) and HDL, 1/3rd bigger rise. HDL function improves too.
2015-2020 guidelines on cholesterol?
Compared to previous?
Eat as little as possible.
2010 said <300mg a day
Sat fat:
High (>8g)
Mod (4-7g)
Lower (1-3g)
High - fatty meats, processed meats, coconut products
Mod - full fat dairy, palm oil, lean meats
Low - avocado, healthy oils, egg, some fish, nuts and seeds
Where do calories come from in the US diet?
Great Britain’s Calorie Deficit Problem
Refined grain-based desserts Non-whole grain breads Chicken Sweetened drinks Pizza
Calcium:
High 20%:
Moderate 5-20%:
Low oxalate DG veg?
HIGH: Dairy, fortified non-dairy, chia/poppy/sesame, Tofu
MOD: Almonds, beans, low oxalate dark greens
Examples of low oxalate: Okra, Kale, bOK choy (OKOKOK)
30-40% of Ca2+ absorbed
Fibre:
High:
Moderate:
Soluble examples?
Insoluble examples?
HIGH:
1) Beans, split peas and lentils
2) Avocado
3) Bran cereals, some whole grains, wholewheat pasta
4) Pears, and dark berries
5) Dried fruits
6) Flax seeds
MOD:
1) Blueberries and strawberries (frozen mix from sainsbury’s)
2) most other F&V and grains and nuts and seeds (inc popcorn) and fungi
3) whole grain bread
Soluble - FLOwS - fruit, legumes, oats
Insoluble - Bran, veg
Magnesium:
High (20%)
Mod (5-20%)
HIGH: almonds and amaranth, brazil/cashew nuts, dark choc, edamame, pine nuts
(ABCDE)
MOD: potatoes, beans, tofu, spinach/dark green leafy, whole grains, and dairy/red/processed meat, fish
Potassium:
High (20%)
Mod (5-20%)
HIGH: Large baked potato, yams, sweet potato, squash Beans - soy, black turtle, lima beans Red pepper Plantain, passion fruit Bamboo shoots Avocado
(Bean stew on baked potatoe - made carribbean with pepper and plantain, made chinese with bamboo, or made mexican with guacamole)
MOD:
Dairy, fish, processed meat, poultry
Mushrooms, vegetable, nuts, legumes
Vitamin A:
High
Mod
HIGH:
sweet potato, red peppers, black-eyed peas, beef liver, raw carrot, spinach
Liver and bean stew (remember bean stew has red peppers in it)
MOD:
herring, tomato juice, dairy, hard-boiled eggs, fortified cereals
(all breakfast dishes)
Vitamin C:
HIGH:
All the Cs - citrus, cantaloupe, cruciferous (broccoli, cauliflower), cabbage and assoc (sprouts, asparagus), currants, (c) Kale (and Bok Choy)
Also red things tomatoes, red pepper, radishes, strawberries
MOD:
Most other F&V
Vitamin D:
HIGH: Oily fish, fortified dairy/non-diary and juices
MOD: dairy, egg, beef liver, fortified cereal and margarine
(high is one thing, plus fortified things)
Vitamin E:
HIGH: Sunflower seeds, safflower/sunflower oil, hazelnuts and almonds
MOD: Avocado, peanut butter, spinach/brocolli
(high is oils and milks - moderate is sides and spreads + DG leafy)
Vitamin K:
HIGH: Dark green leafy, prunes, sprouts (inc asparagus and broccoli), avocado, kiwi, oils
MOD: H&S
Spicy OK PADS (oil, kiwi, prune, avocado/asparagus, dark green leafy, sprouts)
What do these refer to?
1) Spicy OK PADS
2) oils and milks, sides and spreads
3) Everything in my cupboard
4) one thing + fortified, 2 fortified + 3 things)
5) All the Cs and red things
6) Liver and bean stew
7) All breakfast dishes
8) Potato and bean stew - mexican/carribean/chinese
9) ABCDE
1) vitamin K
2) Vitamin E
3) Fibre - remember that the things I like to buy most are highest in fibre
4) Vitamin D
5) Vitamin C
6) High vitamin A
7) Mod vitamin A
8) Potassium
9) Magnesium
Which are the helathies foods based on nutreints per calories?
Veg Herbs Fruits Legumes Whole grains Nuts Seeds
Very Happy Frogs like Whole Nuts and Seeds
Worst foods based on lack of nutrietns and potential disease promoting components per calories
Sugar-drink Processed meat Fried food Processed snacks Confections High fat dairy Red meat Poultry Eggs
Slightly purple frogs protect chickens having red purle eggs
Nutrition assessment:
Acronym? and parts:
Anthropometrics
Biochem
Clinical
Diet
Primary and secondary lab tests:
Primary: UsEs, FBC, BM/HbA1c, Cholesterol, albumin
Seconday - vit D, haematinics
Where do most calories come from in animal foods?
fat, no protein
Protein - the downlow:
Animal proteins are what, compared to plant proteins?
More readily digestible (95% ileal) and more concentrated, and have more sulfur-containing amino acids
Three levels of ilieal digestibility of plant-based proteins, and some examples:
90% - wheat and soy
80-90% - cereals and peas
50-80% - intact cell walls
Top plant protein sources and their protein per serving:
Soy beans - 18g Tofu - 20.6g Lentils - 17.9g Pinto beans - 15.4g Hmpseed - 15g Whole wheat bagel - 11.6g Pumpkin seeds - 9g
Recipe for plant based amino acid profile?
Unprocessed starch with combination of fruit and veg
