foods and diets - uniba.sk · meat and meat products with high calories meat & products serving...

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

Prepared by students

• 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

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


- 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%


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%


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

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


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


- 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


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?

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,

foods and diets - uniba.sk · meat and meat products with high calories meat & products serving...

Documents