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NU FS 223 > Planetary Health Diet > Flashcards

Planetary Health Diet Flashcards

1
Q

`How much of the typical Canadian diet is processed?

A

Over half

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2
Q

What is the modern-era diet

A

Diet comprised of high amounts of ultra-processed foods, red meat, dairy products, sodium, refined carbohydrates, and foods with added sugar

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3
Q

A reason for the rise in overweight and obesity rates

A

The western diet

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4
Q

What diseases and conditions are associated with the Western diet

A

diabetes, cancer, heart disease, depression

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5
Q

What is red meat and what animals does it come from

A
  • Muscle from a mammal
  • Beef, veal, venison, pork, lamb, mutton, horse and goat
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6
Q

Red meat has high concentrations of ________ in the muscle fiber

A

myoglobin

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7
Q

Red meat is a source of highly available

A

Iron

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8
Q

Fish has a small amount of
1. unsaturated fat
OR
2. saturated fat

A

saturated fat

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9
Q

Processed meat is meat that has been transformed through

A

salting, curing, fermentation, smoking or other processes

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10
Q

Why is meat processed

A

to enhance flavour or improve preservation

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11
Q

What quality of red meats contribute to coronary artery disease?

A

High levels of saturated fats, cholesterol and other substances like heme iron

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12
Q

Name chronic diseases meat consumption may contribute to

A

colon cancer, cardiovascular disease (coronary artery disease, myocardial infarction, stroke)

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13
Q

Health risks of processed meat

A

colon and stomach cancer, hypertension

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14
Q

Processed meats are high in

A

sodium chloride (table salt) and sodium nitrite

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15
Q

What is the Cancer Prevention’s recommendation for meat consumption

A

Eat no more than moderate amounts of red meat and eat little if any processed meat
Don’t completely avoid eating meat

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16
Q

How much red meat does the Cancer Prevention Institute recommend to eat per week

A

about 3 portions per week (350-500g or 12-18oz cooked weight)

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17
Q

What is the #1 cause of deforestation in Amazonian countries

A

Cattle Ranching

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18
Q

Greenhouse gas emissions contribute to

A

climate change

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19
Q

The largest consumers of animal source foods are in

A

high-income nations

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20
Q

Planetary Health is

A

The health of human civilization and the natural systems on which it depends

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21
Q

The 2015 UN Sustainable Development Goals aimed to achieve all goals by

A

2030

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22
Q

What is a Polycrisis

A

The combination of events that have hindering or negative effects all at the same time

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23
Q

What is contributing to the Polycrisis in 2023

A

Climate crisis, war and conflict, weak economy, lingering effects of the pandemic

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24
Q

What regions are experiencing the worst effects of unprecedented global challenges

A

Sub-Saharan Africa (Rwanda, Burkina Faso) and countries in Central (Afghanistan, Iraq) and Southern Asia (Bangladesh)

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25
Q

What are Sustainable Development Goals 2 and 3

A

Zero hunger
Good health and well-being

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26
Q

The world is at hunger levels not seen since

A

2005

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27
Q

how many people worldwide struggle with moderate to severe food insecurity

A

1 in 3

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28
Q

Which regions have experienced improvements in food security

A

Regions of Asia and Latin America

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29
Q

A woman dies of preventable causes related to pregnancy and childbirth every _____, mostly in ___________

A

2 minutes
Sub-Saharan Africa

30
Q

What percent of women aged 15-49 have anemia globally?

A

30%

31
Q

Common causes of anemia

A

Iron deficiency, infections (hookworms, inherited haemoglobinopathies), low vitamin B12

32
Q

Sustainable Development goal 13 and 15

A

climate action
life on the land

33
Q

What is the tipping point of global warming

A

1.5 degrees C

34
Q

Planetary health diet

A

A diet that is both healthy and sustainable
Often considered a plant-based diet

35
Q

A healthy diet should

A

optimize the state of complete physical, mental and social wellbeing

36
Q

A sustainable diet should

A

minimize climate change, biodiversity loss, land-system change, freshwater use and use of nitrogen and phosphorus fertilizers

37
Q

A healthy and sustainable diet is often considered to be a

A

plant-based diet

38
Q

Pescatarians eat

A

mainly plants but also eat fish and seafood

39
Q

Flexitarians eat

A

mainly plants and plant-based foods and less animal/meat products

40
Q

If no animal flesh is in the diet

A

Vegetarian

41
Q

Vegans eat

A

plants but not animal flesh, eggs or dairy

42
Q

Lacto-vegetarians eat

A

dairy in addition to plants

43
Q

Ovo-vegetarians eat

A

eggs in addition to plants

44
Q

Lacto-ovo vegetarians eat

A

eggs and dairy in addition to plants

45
Q

What can make some vegetarian diets unhealthy

A

minimal dietary diversity or highly processed foods

46
Q

What are the 2019 Canada Food Guide recommendations

A

1/2 Plate - Vegetables and Fruits
1/4 Plate - protein foods
1/4 Plate - whole grain foods

47
Q

EAT-Lancet Commission on Food, Planet and Health was launched in

A

2019

48
Q

What was the Eat-Lancet diet and who was it made for

A

A planetary health diet for nearly 10 billion people by 2050

49
Q

What is the goal of the Eat-Lancet diet

A
  • reduce the worldwide number of deaths caused by poor diet
  • improve environmental sustainability
50
Q

What are the main characteristics of the Planetary Health diet proposed by EAT-Lancet

A
  • Half diet fruits and veg
  • Whole grains are important part of the diet
  • Prefers plant-based proteins
  • unsaturated plant oils are suggested
51
Q

unsaturated plant oils

A

olive oil, soybean, canola, sunflower, peanut, avocado

52
Q

What is the Planetary Health Diet dairy consumption recommendation

A

250g of dairy per day

53
Q

Who would benefit from introducing/eating animal-source foods?

A

women and children living in poverty

53
Q

What are some concerns about the Eat-Lancet diet

A
  • loss of millions of jobs related to animal husbandry
  • destroy traditional diets which are part of cultural heritages
53
Q

The EAT-Lancet planetary health diet contains high amounts of

A

phytate

54
Q

Where does phytate come from and what does it do

A

Whole grains, pulses and nuts.
They prevent absorption of iron, zinc and calcium

54
Q

Essential nutrients in milk and milk products

A
  • Calcium
  • vitamin A, D B12
  • high quality protein
55
Q

Essential nutrients in eggs

A
  • Omega 3-fatty acids
  • high quality protein
56
Q

Essential nutrients in red meat

A
  • Vitamin B3 (niacin), B6 (pyridoxine), B12 (cobalamin)
  • Zinc and heme iron
  • High-quality protein
57
Q

What B vitamin is hard to get in plant-based diets

A

Vitamin B12

58
Q

How many essential amino acids are there

A

9

59
Q

What is high quality (complete) protein

A

Foods that contain lots of protein and contain all nine essential amino acids in the proportions needed to make new protein in the body

60
Q

Why are plant proteins often incomplete proteins

A

They have limiting amino acids

61
Q

What are limiting amino acids

A

the essential amino acid found in the least amount relative to the amounts needed for protein synthesis in the body

62
Q

What are plant-based sources of complete proteins

A

Tofu, edamame, tempeh and miso

63
Q

limiting amino acid in wheat and rice

A

lysine

64
Q

limiting amino acid in maize

A

lysine and tryptophan

65
Q

limiting amino acid in legumes

A

methionine and cystenine

66
Q

limiting amino acid in tree nuts

A

variable on nut: lysine, methionine, cysteine or tryptophan

67
Q

Kwashiorkor results from

A

a diet with insufficient protein but adequate carbohydrates.

68
Q

Marsmus is

A

wasting caused by inadequate protein and overall inadequate caloric intake

69
Q

How many deaths does the EAT-Lancet diet claim to prevent annually

A

11 million

NU FS 223 (6 decks)

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