Foods and diets
Katarína Babinská, MD, PhD.
Main principles of a healthy diet
▪ variety
▪ a human beeing needs about 40 essential substances/nutrients
▪ no food item conains all nutients in adequate amount
▪ adequate quantity
▪ to maintain optimum body weight
▪ adequate choice of foods
▪ preference of food sorts with
a high nutritional value
Therapeutic diets- may require limitations in
food choice
Main food groups
• Cereals - bread, buns, rice, pasta
• Milk and milk products - cheese, yoghurt
• Meat and meat products - ham, sausages
• Fats – butter, oil, Flora/Becel, Veto
• Fruit and vegetables
• Legumes
• Fish
• Eggs
• Nuts and seeds
• Sweets – chocolate, candies
• Beverages – water, tea, cola
• Food items within groups are mostly rich sources of typical nutrients
Cereals
- bread, bakery products, pasta, flour, oat flakes, rice, corn flakes,...
• Nutrients contained: starch, protein, dietary fibre, B vitamins
• Different varieties: wholegrain, „white“, „dark“, sweet, rich in fat ...
• High nutritional value/ best choice: wholergain
– Higher content of fibre, B vitamins
– No big difference in calories !
- Dark bread is not wholemeal!
- Fat containing sorts – excess calories and fat (often poor quality - trans)
Wholemeal bun 3 g of fat /100 g Croissant 12 g of fat / 100 g
Who may need to make considerations about choice of cereals?
• Health conscious people ☺ - fat, calories
• Patients with celiac disease - gluten
• Patients with diarrhoea/ abdominal discomfort –fibre, fat
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• Nutrients contained: protein, calcium, vitamins
• May be rich in fat
• come in many varieties:
full-, fat free (milk, yoghurt, cheese)
fermented milk (probiotic/non-probiotic)
pasteurised, non-pasteurised
• some people believe that consumption of milk/products has adverse health
effects (excess mucus production, cancer)
- this lacks scientific evidence
Milk and milk products
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Who may need to make considerations about
choice of milk and milk products?
• Health conscious people ☺ - calcium, fat, calories, probiotic milk products, fermented milk products
• Patients with lactose intolerance
• Patients
• Elderly people, infants – non pasteurized
Probiotic milk products
- probiotics – living microorganisms added to some milk products
- Some yoghurts or other milk products
- Mostly contain
Lactobacillus, Bifidobacterium
- exert health benefits when consumed in sufficient quantities
- act in the digestive system – affect the whole body
-
▪ suppress pathogenic microorganisms.
▪ positive effects in disorders associated with diarhea
▪ positive effects in lactose intolerance
▪ beneficial effect on blood cholesterol, glycaemia, blood pressure
▪ benefits to the immune system – stimulate immunity
• recommended intake 1-2 times /day
• real intakes are lower
• good choice:
- medium fat or low fat varieties (to avoid too much saturated fat)
- fermented products (easier digestible), mainly probiotic (health benefits)
• elderly, kids, pregnant and lactating females, patietnst
– avoid non pasteurised products (risk of infection - listeriosis)
if someone avoids milk.....
- milk products and cheese are an adequate substitute (rich in calcium)
- if all milk products are avoided – other sources of calcium must be considered
Milk and milk products
Requirement
• Children 4-18 → 1300mg/day
• Adults → 1000mg/day
• Women >50 and elderly > 70 → 1200mg/day
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Requirement
• Children 4-18 → 1300mg/day
• Adults → 1000mg/day
• Women >50 and elderly > 70 → 1200mg/day
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- Source of: iron, protein, vitamin B12
- may be rich in fat
Prefer
- lean meat/ low fat products:
- chicken, turkey
- high qulity pork, beef (lower fat content)
- ham, mainly chicken/turkey
Reduce
- products with high fat content
- fatty meat (duck, pork)
- sausages, salami
-internal organs (liver, kidneys)
Meat and meat products
Meat and meat products with high calories
Meat &
ProductsServing Calories Iron Fat
Sausages 136g 420 4.4% 38g - 58%
Prime Rib
(beef steak)100g 400 12% 34g - 52%
Fried
chicken 140g 377 11% 21g - 32%
Nuggets 112g 343 5.2% 23.1g - 36%
Pork Rib 100g 317.4 7,9% 31g - 48%
Fish fingers 114g 316 5.4% 18.6g - 29%
Steak 110.5g 307 10.5% 20.5g - 32%
Lamb
Chops100g 305 12% 21g - 32%
Ground beef 100g 272 15% 17g - 26%
Filet mignon 100g 267 9.4% 17g - 26%
Lamb
burger100g 228.1 8.6% 14g - 22%
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Meat and meat products with low calories
Product Serving size Calories Iron
(% of daily
values)
Fats
Chicken 113,3g 249,3 10,1% 14,7g – 23%
Chicken Schnitzel 113g 200 4,4% 6g – 9%
Chicken Gizzards &
Hearts112g 70 10% 1g – 2%
Roast beef 102,3g 121 12,1% 3,7g – 6%
Turkey Breast 113,3g 166,7 4,5% 2,4g – 3%
Ostrich Fillet Steak 125g 141 6% 2,6g – 4%
Flat Iron Steak 112g 150 15% 5g – 8%
Boneless Ham 113,3g 173,3 8% 6g – 9%
Top Round Steak 112g 160 15% 5g – 8%
Turkey and Pork
Meatballs
113,3g 173,3 6,7% 8g – 12%
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Who avoids meat, needs to consider other sources of iron
Foods rich in iron
1. Shellfish - 28mg of iron in 100g, 155% of the RDI for iron.
2. Spinach - 3.6 mg of iron in 100g of cooked spinach 20% of the RDI
3. Beef liver - 6.5 mg of iron in 100g ,36% of the RDI
4. Cooked lentils- 6.6 mg in one cup (198 grams), 37% of the RDI
5. Red meat - 2.7 mg of iron in 100g, 15% of the RDI
6. Pumpkin seeds- 4.2 mg of iron in 1-ounce (28-gram) , 23% of the RDI
7. Quinoa - 2.8 mg of iron one cup (185 grams) of cooked quinoa, 15% of the RDI
8. Turkey meat - 2.3 mg of iron in 100g, 13% of the RDI
9. Broccoli - 1 mg of iron in 1-cup (156-gram) of cooked broccoli, 6% of the RDI
10. Tofu - 3.6 mg of iron in a half-cup (126-gram) , 19% of the RDI
Link: https://www.healthline.com/nutrition/11-healthy-iron-rich-foods
Fish
Source of: protein, vitamins, minerals
• the best source of EPA and DHA (n-3)
• different sorts of fish differ in EPA + DHA content
• Effects of EPA, DHA
- antisclerotic
- antiinflammatort
- positive effects on the cardiac rhythm
• Recommendations
– consume fish at least 1-2 times x/week
– prefer fish rich in n-3 FA
• Possible risks at high intakes: contaminants
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Source of: fats/fatty acids, vitamins A, E, K
- different types of fats – differ in fatty acid composition
saturated – monounsaturated - polyunsaturated n-6 - polyunsaturated n-3
Prefer
• fats and oils rich in unasturates – plant fats
- beneficial effect on blood cholesterol
- decrease the risk of cardiovascular disease
Reduce or eat in moderation
• animal fats - Butter
Fats and oils
Fatty acid content of fats and oils
https://drbrianparr.files.wordpress.com/2013/03/dietary-fats.jpg
Nuts and seeds
- Broad variety of different sorts
Rich in: unsaturated FA, calcium, iron, vitamin E
Suitable for everyday consumption in moderate amounts (20 g/day)
Rich in calories !
Noteworthy
• Wallnuts and linseed
– Rich in - linolenic acid (n-3)
• Poppy seed - very high content of calcium
• 10 g of poppy seed = 100 ml milk
• However, much lower absorption (plant source)
• Rich in: dietary fibre, vitamins, minerals, phytochemicals
• high nutritional value/ Low energy value
• associated with health lifestyle
• recommended intake: 5-9 portions/day
• One portion – what fits into your hand
• Currently – intakes, mainly of vegetables is lower than recommended
Dietary consideration
- Patients with GI disorders (chronic diarrhoea, iiritable colon )– peel,
shortly cook, choose sorts that do not cause troubles
- do not fully exclude form the diet if possible
- Diabetes, obesity – limit fruit intake – simple sugars
Fruit and vegetables
NUTRITIONAL CONTENTS OF FRUITS
FruitsServing size(g)
Calories Sugars(g) Dietary fiber(g)
Apple1 Large (approx. 250g)
130 25 5
Banana1 medium (approx. 125g)
110 19 3
Orange1 medium (approx. 150g)
80 14 3
Peach1 medium
(approx. 150g)
100 16 6
Pear1 medium (approx.
160g)
100 16 6
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FruitsServing size (g)
Calories Sugars(g) Dietary fiber(g)
Grapes3/4th cup (approx. 130g)
90 20 1
Watermelon2 cups of cut pieces (approx. 300g)
80 20 1
Pineapple2 slices (approx. 120g)
50 10 1
Strawberries8 medium sized berries (approx. 150g)
50 8 2
Kiwifruit2 medium (approx. 150g)
90 13 4
Source : U.S. Food and Drug Administration
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- Rich in: calcium, iron, dietary fibre, B viotamin, starch, proteins,
- High nutritional value
- Recommended intake: at least 2-3x/ week
- Soya – rich in protein
Dietary considerations:
- Some patients report bloating after consumptopm of legumes
- May be prevented by cooking method
Legumes
- Rich in: protein, calcium, iron, other minerals and elements
- High in dietary cholesterol
- Recommended intake: 3-4/ egges per week
Dietary considerations:
- raw eggs may contain Salmonella
- care about hygiene when handling
- food with raw eggs not suitable for immunocompromised
individuals – patients, elderly, pregnant
- store in cold place
- cook thoroughly
Eggs
Sweets
Nutrients: high in calories, fats, simple carbohydrates
Poor in: vitamins, minerals, bioactive compound, fibre
- consume in moderation
Prefer sweets based on:
- Dark chocolate
- Fruits and vegetables
- Nuts and seeds
- Dried fruit
- Yoghurt, milk, white cheese
- Better nutrition composition
candies
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Beverages
- Daily need for water: 1,5 – 2,5 L
- Beverages – mostly contain also other components
▪ Tap water
▪ Packed water – minerals in low amounts
▪ Mineral water – minerals in moderate/ high amount
▪ Tea, coffee – without sugar, in reasonable amounts
▪ Smoothies
▪ Fruit juices (from concentrate, fresh, 100%, 20% ....)
▪ Energy drinks - sometimes, suitable not for everyone
▪ Soft drinks – calories, sugar, artificial sweeteners, phosphate...
▪ Alcoholic beverages
What are their advantages/disadvantages?
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Food – source of nutrients
There are no unhealthy foods....
...... if you eat the foods in
moderation and your diet is
based on foods with high
nutritional value
- You must you should prefer
- You must not you should eat in moderation
Nová potravinová pyramída- jednoduchý návod na zdravú stravu
Obmedzujte potraviny bohaté na cukor, biele pečivo
Obmedzujte potraviny bohaté na živočíšny tuk – mastné mäso, plnotučné mlieko,
maslo
Polotučné mliečne výrobky
1-2 porcie
Voda, nesladené nápoje5-8 pohárov
Vajcia, ryby, hydina1-2 porcie
Strukoviny1-2 porcie
Orechy a olejnaté semienka1-2 porcie
Rastlinné oleje3-4 porcie
Celozrnné obilniny4-8 porcií
Zelenina3-6 porcii
Ovocie2-4 porcie
Denný pohyb, kontrola hmotnosti
Copyright © 2011, Harvard University.
Questions
• With respect to current dietary pattern
• What type of cereal products are recommended and should be preferred in the diet?
• Which types of milk products are recommended and should be preferred?
• Which cereals are gluten-free?
• Legumes are a class of foods with high nutritional value. Which nutrients are they
rich in?
• If a patient is on a milk-free diet, what are the alternative Ca sources for this patient
• If a person avoids meat, which foods are alternative sources of iron for this person?
• Which oils/seeds/nuts are the best sources of n-3 fatty acids?
• Which fatty acids are contained in fish, thus making fish a unique food item.
• Is it possible to gain weight form beverages? Why?
• Examples of limitations in food choice in health disorders:
Celiac disease, diabetes, milk allergy, food intolerance, diarrhoea,