MIXED DIET- recommendations.pptx
- 1. MIXED DIET-recommendations 1. Getting to know the six food groups. Foods are divided into macronutrients and micronutrients, most foods are a mixture of nutrients. Most of the have essential nutrients, with some nutrients in large amounts and others in small amounts or none at all. Food groups are grouped according to the key and similar nutrients that they contain in large amounts. Each of the six food groups has a unique and important role to play in the body. The six Zambian food groups are 1. cereals, and starchy roots and tubers 2. Poultry, fish, insect, mice and meats 3. Vegetables 4. Fruits 5. Beans, pulses, legumes and nuts 6. Milk and milk products
- 2. Getting to know the six food groups. • In the Zambia FBDGs, fruits and vegetables are separated so as to encourage consumption of fruits. • Milk and milk products have also been separated from animal source foods, this is for 3 main reasons: To emphasise this important food and encourage the consumption given the low intake of milk in Zambia. Milk and milk products are important sources of calcium, among other nutrients, for all age groups, When consumed at appropriate age( from one year of age) , cow’s milk is associated with increased linear growth and can help prevent stunting, especially during the first two years of life.
- 3. Importance to eating a variety of foods daily Apart from breast milk consumed during the first six months of life, there is no other food or food group which supplies all the daily energy and nutrient requirements. The body needs more than 50 different essential nutrients to stay nourished and function properly. A person’s nutritional status depends on the overall balance of foods eaten on daily basis, as well as on the needs of the individual. Thus a diet with limited variety and which does not include all food groups is more likely to be deficient in one or multiple nutrients, placing the individual at risk of malnutrition. In addition a meal containing a variety of foods is also more appealing, enjoyable and satisfying. Since each food has only a few essential nutrients and not all the nutrients the body needs, eating a variet of food from each group will help the body to meet all the essential nutrient requirements and prevent diseases , including NCDs e.g cancers. A health and balanced diet also contain a variety of foods from within each group, since each food offers different macronutrients (the energy providing nutrients, namely carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals).
- 4. Getting to know whole grains. CEREALS AND STARCHY ROOTS AND TUBERS • Grains or cereals include Maize, rice, millet, sorgum, wheat, barly, oats. These grains are usually processed into grain products such as flours, bread and pasta. • Starchy roots and tubers include cassava, yam, sweet potato, and irish potatos. Provide carbohydrates which are a primary source of energy for the body. Whole grain cereals are also a rich source of fibre. Cereals also supply small amounts of protein, vitamins and minerals while orange-fleshed sweet potato and maize are rich in vitamin A, vitamin C, vit-B6, potassiun and manganese Whole grains are the healthiest choices Examples of whole grain food include whole wheat bread, oatmeal, whole grain crackers, brown rice, plain popcorn, etc Basic nutrients from the grains are carbohydrate, fibre, and some vitamins and minerals
- 5. Important benefits of dietary fibres • Helps in bowel movement; by incresing the weight and size of the stool and softening it. A bulky stool is easier to pass and this helps prevent constipation. • Helps in maintaining the bowel health; a high fibre diet may lower the risk of developing hemorrhoids. • High amounts of fibre lower cholesterol levels and help control blood sugar levels. By slowing the absorption of sugar , it helps to sugar to enter slowly in the blood stream. Hence reducing the risk of type 2 diabetes. • Helps in achieving a healthy weight. High fiber diets tent to be more filling , hence helping one to eat less food. • Helps one to live longer. Associated with reduced risk of dying from cardiovascular disease and cancers • Whole grains also protect against dental carries. As they require mastication and increased saliva flow.
- 6. FOOD GROUPS CONT’ 2. VEGETABLES Are good sources of vitamins (antioxidants), minerals and fibre. Although vegetables are a great source of vitamin C, only dark green leaf and orange-coloured vegetables contain significantly more vitamin A than others. vegetables are good sources of folate, iron and magnesiun • Vegetables come in different colours, and each colour indicatess an abundance of specific important vitamins, minerals, dietary and fibre. And are cartigorised as: Dark green leafy vegetables; These are rich in vitamins A, B, C, K and folate and minerals such as Iron, calcium, magnesium and fibre. Examples include moringa leaves, pumkin leaves, sweet potato leaves, cassava leaves, spinach, rape, black-jack leaves. Orange coloured vegetables; orange and yellow vegetables such as carrots, butternut, orange squash, pumpkin fruit and its flowers are rich sources of vitamin A, vitamin C and potassium. Other vegetables: including root vegetables like beetroots, onions, garlic, fruit vegetables like eggplants, tomato, mushroom, cucumber, fresh green beans. These prived a wide range of important nutrients and antioxidants.
- 7. Food groups continue 3. Fruits • Are good sources of vitamins (antioxidants), minerals and fibre. • Orange fruits like mango and papaya are high in carotenoids such as beta-carotene(pro-vitamin A). • Blue and purple fruits contain anthocyanins, another powerful antioxidant. • Some fruits like oranges, lemons and baobaba(chibuyu) are high in vitamin C. • Bananas are high in potassium while avocados are a good source of healthy fats.
- 8. FOOD GROUPS CONT MEAT, FISH, INSECTS, MICE AND POULTRY these contain protein, B vitamins, and minerals. MILK it is a good source of calcium, and also contains proteins, riboflavin, and vitamins A and D ,promotes strong bones and healthy teeth.
- 9. FOOD PYRAMID The food pyramid is designed to make healthy eating easier Healthy eating is about getting the correct amount of nutrients- the protein, fat, carbohydrates, vitamins and minerals you need to maintain good health Foods that contain the same type of nutrients are grouped together on each of the shelves of the food pyramid This gives you a choice of different foods from which to choose a healthy diet
- 11. FOOD PYRAMID CONT’ Following the food pyramid as a guide will help you get the right balance of nutritious foods within your calorie range Studies have shown that we take in too many KJ/Kcal from foods and drinks high in fat, sugar and salt on the top shelf of the food pyramid. They provide very little of essential vitamins and minerals your body needs Limiting foods from the top shelf is essential for healthy eating
- 12. FOOD PYRAMID CONT VEGETABLES, SALAD AND FRUIT Fruit and vegetables provide fibre They also provide many important vitamins and minerals and are low in energy value Fresh, local fruit and vegetables in season are best and can be very good value Eat a variety of coloured fruit and vegetables- green, yellow, orange, red purple- in order to benefit from the variety of vitamins and minerals provided by each colour group
- 13. FOOD PYRAMID CONT’ WHOLEMEAL CEREALS AND BREADS, POTATOES, RICE AND PASTA Foods on this shelf are best energy providers for your body So the more active you are the more you need Wholegrain breads, high fibre cereals- especially porridge, potatoes, wholewheat pasta and brown rice- satisfy hunger and are the best foods to fuel your body These provide a slow release of energy The healthiest starch foods are those that are rich in fibre
- 14. FOOD PYRAMID CONT’ MILK, YOGURT AND CHESE They provide calcium, needed for healthy bones and teeth Calcium is important during teenage growth spurt and also for older adults However, foods in this shelf, especially full-fat cheese, can be high in saturated fat, so choose lower fat varieties. Chose milk and yogurt from this shelf more than cheese
- 15. FOOD EXCHANGE LISTS (FEL) Diet and nutrition are important factors in promoting and maintenance of good heathy throughout the entire life Their role as determinants of chronic non communicable diseases is well established and they therefore occupy a prominent position in preventive medicine Planning a healthful diet is not simple as it not only involves the principles of a healthy diet, but also takes into consideration factors influencing food choices which include personal references, habits, tradition Food exchange list is a user friendly tool which was developed to help individuals to aid healthy eating habits and follow a specific diet plan
- 16. FOOD EXCHANGE LISTS (FEL) CONT’ This may be a helpful supplementary strategy when helping patients prevent or manage non communicable diseases that are affected by diet especially those with diabetes Food exchange list allows the interchanging of foods within a particular food group so as to provide flexibility to a consumer. The low-fat Mediterranean Diet on cardio vascular disease has its food exchange list based on two distinct aspects, that is a high intake of monounsaturated fats about 30% to 40% of the total energy intake and vegetables along with a moderate intake of protein.
- 17. FOOD EXCHANGE LISTS (FEL) CONT Food exchange list for diabetes was designed to assist in translating evidence-based nutrition recommendations into health eating choices and distributing carbohydrate intake during the day into five to seven small to moderate meals and snacks Quantification of protein is also essential in clinical dietetics, especially when dealing with patients with renal impairment, burn, or malnourished patients High intake of sodium as part of dietary pattern has been associated with increased risk of developing hypertension
- 18. FOOD EXCHANGE LISTS FOR DIABETES BY AMERICAN DIETETICS AND AMERICAN DIABETES ASSOCIATION, 2008 1. STARCH (a)Bread and flours (bread, biscuit, bun flour) Each serving= 15g carbohydrate, 3g protein, 0-1g fat, 80 calories (a)Cereals, Grains and pasta (millet, pasta, rice, wheat germ) Each serving=15g carbohydrate, 3g protein, 0-1g fat, 80 calories (a)Starchy Vegetables (cassava, yam, sweet potatoes, corn, potatoes, butternut) Each serving=15g carbohydrates, 3g protein, 0-1g fat, 80 calories (a)Snacks Each serving=15g carbohydrate, 3g protein,0-1g fat, 80 calories
- 19. FOOD EXCHANGE LISTS FOR DIABETES BY AMERICAN DIETETICS AND AMERICAN DIABETES ASSOCIATION Meat and meat substitutes •(a) beans, peas, lentils Each serving=15g carbohydrate, 7g protein, 0-3g fat, 45 calories • (b) Lean selections (beef, fish, egg white sausage) Each serving=0g carbohydrate, 7g protein,0-3g fat, 125 calories
- 20. FOOD EXCHANGE LISTS FOR DIABETES BY AMERICAN DIETETICS AND AMERICAN DIABETES ASSOCIATION 3. Fruit and fruit juices (a)Fruits (apples, banana, blackberry) Each serving=15g carbohydrate, 0g protein, 0g fat, 60 calories (b) Fruit juices (apple juice, grape, juice, orange juice) Each serving=15g carbohydrate, 0g protein, 0g fat, 60 calories
- 21. FOOD EXCHANGE LISTS FOR DIABETES BY AMERICAN DIETETICS AND AMERICAN DIABETES ASSOCIATION 4. Milk and yogurt (a)Fat-free (skim) and low -fat (1%) selections (fat-free milk, low-fat 1% milk) Each serving= 15g carbohydrate, 8g protein, 0-3g fat, 100 calories (a)Reduced-Fat selections (milk, 2%, yogurt plain low fat) Each serving= 15g carbohydrate, 8g protein, 5g fat, 120 calories (a)Whole milk selections (Milk, whole, goat’s milk, yogurt, plain) • Each serving= 15g carbohydrate, 8g protein, 8g fat, 160 calories
- 22. FOOD EXCHANGE LISTS FOR DIABETES BY AMERICAN DIETETICS AND AMERICAN DIABETES ASSOCIATION 5. Dairy-like foods (chocolate milk, Rice milk, yogurt) 6. Sweets, Desserts and other carbohydrates (a)Beverages, soda Energy and sports Drink (Hot chocolate, energy drink, lemonade) (b)Brownies, cake, cookies, pie and pudding (cookies, cake, pie) (c)Candy, spreads, sweets, sweeteners, syrups (honey, jam, syrup, sugar) 7. Non- starchy vegetables (spinach, eggplant, beans) Each serving= 5g carbohydrate, 2g protein, 0g fat, 25 calories •