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Food For a Healthy Planet 1
Monday 16th May 2016
Julia Steenkamp
B.Health Science (Nutrition & Dietetics)
Post Grad Dip Food Science
Master Social Change & Development (Food Security & Sustainable Rural Development)
You Are What You Eat
First major study to investigate diet and lifestyle risk factors for cardiovascular disease across
different countries over an extended period of time.
12,763 males, aged 40-59 years of age, enrolled in 16 cohorts, in seven countries.
Saturated fat and dietary cholesterol increase serum cholesterol which can
cause plaque formation in the arteries which can narrow the arteries and
lead to heart disease.
Source: Keys, A & Keys M, 1959. Eat Well and Stay Well. New York. Doubleday &
Company.
Saturated & Unsaturated Fats
Fats are made up of combinations of fatty acids.
www.chemistry.stackexchange.com
Saturated & Unsaturated Fats
Common Fatty Acids
Saturated:
Palmitic Acid (16:0)
Stearic Acid (18:0)
Monounsaturated:
Oleic Acid (18:1 n-9)
Polyunsaturated:
Omega 3 (essential fatty acids)
alpha Linolenic Acid (ALA) (18:3 n3)
Eicosapentaenoic Acid (EPA) (20:5 n3)
Docosahexanoic Acid (DHA) (22:6 n3)
Omega 6 (essential fatty acids)
Linoleic Acid (LA) (18:2 n6)
Fatty Acid Content of Common Foods
Why is this important?
Estruch et al (2013) Primary prevention of cardiovascular disease with a Mediterranean diet, The New England Journal of Medicine, 368:1279-1290
Mediterranean Diet
PREDIMED Study
Estruch et al (2013) Primary prevention of cardiovascular disease with a Mediterranean diet, The New England Journal of Medicine, 368:1279-1290
Mediterranean Diet
PREDIMED Study
Incidence of
stroke, heart
attack or death
from CVD.
Year
Estruch et al (2013) Primary prevention of cardiovascular disease with a Mediterranean diet, The New England Journal of Medicine, 368:1279-1290
Principles of the Mediterranean Diet
1. Use olive oil as the main added fat. Consume 60ml (3tbsp)/day
2. Eat vegetables with every meal & include leafy Include 100g leafy greens (1 cup cooked),
greens and tomatoes. 100g tomatoes (1 whole) and 300g of
other vegetables.
3. Include at least two legume meals per week. 1 serve = 250g (1 cup cooked beans)
4. Eat at least two serves of fish per week, 1 serve = 150-200g
especially oily fish.
5. Eat meat less often. Small portions only of beef, lamb, pork,
chicken.
6. Eat fresh fruit everyday. Include fruit as a snack or as a dessert.
7. Eat fermented dairy products everyday. Eg yoghurt (cheese in moderation)
8. Choose wholegrain breads cereal products. Eg Wholegrain sourdough
9. Consume wine in moderation & always with 1-2 glasses per day and always with
meals. meals.
10. Sweets for special occasions only.
Key Features of the Mediterranean Diet
Olive oil
60mls (3tbsp)/day
Mechanism of action:
High in oleic acid (monounsaturated fatty acid)
Contains phenolic compounds (antioxidants)
Key Features of the Mediterranean Diet
Vegetables
1 cup of vegetables with every meal.
Include leafy greens and tomatoes.
Mechanism of action:
Decrease blood pressure
Decrease triglycerides
Decrease inflammation
Improve arterial and endothelial function
Reduce platelet aggregation (thin blood)
Key Features of the Mediterranean Diet
Meat
Eat meat LESS often and have smaller portions
Beef, lamb, pork, chicken.
Resveratrol
(Phenolic compound/antioxidant)
Based on dietary patterns of people living in parts of Greece and Southern Italy
in the 1950s and 60s.
Based on principle that saturated fat, cholesterol and heart disease are
associated.
Encourages the intake of unsaturated oils from plant sources such as olive oil
and nuts as well as fish.
When compared to a low fat diet, shown to decrease stroke, heart attack and
death from cardiovascular disease.
Health effects are quite likely due to consumption of fruit and vegetables, olive
oil and fish..but are unlikely to be related to decreased red meat
consumption.
Mireille Guiliano
Born in France in 1946
Author: French Women Dont Get Fat: The Secret of Eating For Pleasure.
A sliver of butter is pure pleasure and much better for you than pseudo-fat
substitutes like margarine, which should be tossed in the trash together with
Crisco. Eating is sensory, so eat with all five senses, and appreciate little
experiences (of small portions and three bites) which produce through
association and memory a gamut of emotions. Focus on the pleasurable ones
and evade the destructive ones".
French Diet
Type of Food Food from all the food groups diet diversity
Plenty of red meat and fish
Good intake of fresh fruit and vegetables
Enjoy gourmet desserts and butter with their bread
Wine
Quality of Food High quality ingredients / minimally processed foods
Freshly baked bread
Gourmet cheese
Fresh fruit and vegetables
Quantity of Food Small portions
Drewnowski et al 1996
French Diet v Mediterranean Diet
One would assume that based on the research by
Ancel Keys and the Diet-Heart Hypothesis.the
French must have high levels of cardiovascular
disease and obesity and low life expectancy.
Health in France
People in France have one of the highest life expectancies in the world, with
comparatively low rates of lifestyle diseases such as obesity, cardiovascular
disease and diabetes. Yet, their intake of fat, in particular saturated fat, is well
above recommended levels and their cholesterol levels are amongst the highest
in the world.
Mindful
Minimally Eating
Processed Foods
Meal Frequency
Wine
Portion
Fish Control
Meal Frequency
French: 3 meals per day.
Rozin et al 2003
Portion Control
Research shows:
The French consume a diet that contains plenty of meat, cream and butter.
The French consume more total fat and more saturated fat than current
recommendations.
Some argue that there is no French Paradox. Saturated fat may not be the bad
guy it was once thought.
Recommendations
Enjoy a wide variety of nutritious foods everyday with foods from all the food groups.
Enjoy plenty of fish, olive oil, vegetables (and red wine?) as part of a healthy diet.
Try to limit highly processed foods and consume mainly minimally processed foods.
Concentrate on the benefit of the WHOLE food and the WHOLE diet rather than the
nutrients and calories that each food does/does not contain.
Consume either 3 meals a day or more frequent meals depending on how active you
are.
If you choose to consume alcohol, 1-2 glasses of red wine per day may be beneficial to
heart health.