LAS 202 Module 1: Healthy Diet & Lifestyle PDF

LAS 202: Sustainable Food Systems LAS 202- Sustainable Food Systems  MODULE 1 Healthy Diet and Lifestyle Lesson 1: Why is it important? Lesson 2: Healthy diet guidelines Lesson 3: The Determinants of Food Choice Lesson 1 Why is it important? Join by Web PollEv.com/imandankar641...

LAS 202: Sustainable Food Systems LAS 202- Sustainable Food Systems  MODULE 1 Healthy Diet and Lifestyle Lesson 1: Why is it important? Lesson 2: Healthy diet guidelines Lesson 3: The Determinants of Food Choice Lesson 1 Why is it important? Join by Web PollEv.com/imandankar641 What is a healthy lifestyle?  - Healthy Lifestyle - 1- Regular Exercise 2- Balanced Nutritious Diet 3- Adequate Sleep 4- Relaxation  Healthy lifestyle Defined A lifestyle which includes activities and habits that encourage the development of total physical, mental, and spiritual fitness, and which reduces the risk of major illness. Healthy activities and habits include Regular exercise; Balanced nutritious diet; Adequate sleep Stress Management Relaxation; Healthy relationships → abstaining from smoking and taking nonessential drugs; and moderating the intake of alcohol.  Nutrition defined The science that links foods to health and disease. A healthy diet helps to protect against malnutrition in all its forms, as well as noncommunicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.  Nutrition and Diseases Not all diseases are equally influenced by diet and lifestyle Some are purely genetic, some may be influenced by diet, some are purely dietary Insert copyright here  Mortality Lebanon About 80% of total deaths in Lebanon are due to conditions influenced by nutrition WHO country profile. http://www.who.int/countries/lbn/en/ accessed September 2016  PollEv.com/imandankar641 - WHO NCD Risk Factors Report 2022 Modifiable behaviours, such as tobacco use, physical inactivity, unhealthy diet and the harmful use of alcohol, all increase the risk of NCDs. Tobacco accounts for over 8 million deaths every year (including from the effects of exposure to second-hand smoke) 1.8 million annual deaths have been attributed to excess salt/sodium intake. More than half of the 3 million annual deaths attributable to alcohol use are from NCDs, including cancer. 830,000 deaths annually can be attributed to insufficient physical activity 11  What is Malnutrition? Disease/condition highly nutrition-related. It is caused by either: Excess food energy or nutrient intake → (overnutrition) Deficient food energy or nutrient intake→ (undernutrition) Nutrient imbalance Lesson 2 Healthy diet guidelines - How can I ensure that my diet is nutritious? - What are the characteristics of a nutritious diet? Adequacy➔ (Provides enough of the essential nutrients), getting enough Balance➔(do not overemphasize one nutrient or food type at the expense of another), proportionality Calorie control ➔(foods should contain the right amount of energy to maintain a healthy weight- adjusted to energy expenditure) not too much or too little Moderation ➔(stay moderate with salt, sugar, lipids), nothing in excess Variety ➔(different food choices each day to ensure intakes of all nutrients) wide selection Recommended Daily (or Dietary) Allowance (RDA) ❑Values intended to be used as nutrient goals in planning nutritious diets for individuals ❑The quantity of a particular nutrient which should be consumed daily in order to maintain good health. ❑Classified according to gender, age, pregnancy/lactation Dietary Guidelines  Dietary guidelines Different countries have different guidelines and different pictorial representations  Lebanon has its own dietary guidelines (the Cedar) Some other Arab countries also have dietary guidelines, the Arab Food Dome (Arab Gulf states), the Healthy Food Palm (Saudi Arabia)… US (my plate) & Canada (Canada’s Food Guide), European countries etc. e you seen these e? 1992 pyramid 2005 pyramid  MyPlate Current American pictorial guide MyPlate is divided into sections of approximately 30% grains, 30% vegetables, 20% fruits and 20% protein, and a smaller circle for dairy, such as a glass of low-fat/nonfat milk or a yogurt cup.  MyPlate MyPlate illustrates the five food groups that are the building blocks for a healthy diet using a familiar image – a place setting for a meal. Fruits Vegetables Grains Protein Foods Dairy Make at least Go lean with protein. Focus on Vary your Get your calcium- half your grains Vary your protein food fruits. veggies. rich foods. whole. choices  Myplate: Three Main Points 1. Balancing Calories ▪ Enjoy your food, but eat less ▪ Avoid over-sized portions 2. Foods to increase ▪ Make half your plate fruits and vegetables ▪ Make at least half your grains whole grains ▪ Switch to fat-free or low-fat (1%) milk 3. Foods to decrease ▪ Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers ▪ Drink water instead of sugary drinks Dietary guidelines  14 main points 1.Enjoy and maintain a healthy body weight 8. Consume at Least Two Servings of Fish, 2.Be Physically Active Every Day Including Fatty Fish, Every Week 3.Eat a Variety of Nutritious Foods Every Day for 9.Consume Lean Red Meat and Poultry a Balanced Diet 10. Limit Intake of Sugar, Especially Added Sugar 4.Eat Cereals, Especially Whole Grains, as the from Sweetened Foods and Beverages Basis of Daily Meals 11.Limit Intake of Solid Fats and Replace with 5.Enjoy More Fruit and Vegetables Daily Vegetable Oils 6.Consume Legume-Based Dishes Regularly 12.Limit Intake of Table-Salt and High-Salt Foods and Enjoy Some Unsalted Nuts and Seeds 13.Drink Plenty of Safe Water Every Day 7.Consume Low-Fat Milk and Dairy Products 14.Eat Safe Food Every Day The Mediterranean Diet  Mediterranean diet? Acciaroli, a southern Italian town with about 300 people who have hit 100 years of age!! Lower rates of Alzheimers & lower rates of heart disease! People who eat traditional Mediterranean diets die much less frequently than those eating the American diet and Northern Europe diet. Why?? The Mediterranean Food Guide Pyramid The Mediterranean diet is: ▪ Higher in fat than the usual (>40% of calories from fat) ▪ Low in saturated fats, high in monounsaturated fats (olive oil). ▪ Food and Drug Administration (FDA) has approved a qualified health claim for olive oil: 2 Tbsp of olive oil daily may reduce the risk of coronary heart disease ▪ Low in meat & meat products ▪ High in legumes & grains ▪ High in fruits & vegetables (contain phytochemicals, antioxidants) ▪ Moderate in milk & milk products (yogurt) ▪ Moderate in alcohol Lesson 3 The Determinants of Food Choice Why do we eat what we eat? Food choice refers to how people decide what to buy and eat. It involves the processes by which people consider, select, prepare, distribute, and consume foods and beverages. A complex set of factors that vary from person to person and depend on culture, heritage... Why do we eat what we eat? We may look for price if we need to stick to a budget or look for allergen information if we have a food allergy. But food choice can also be influenced by other characteristics that correspond to personal preferences (e.g., sustainability labels for fair trade, organic labels or health-related information such as health claims). Factors Influencing our Food Choices  Do we control our food choices? Multilayered influences beyond personal knowledge and preference alter food choices (Adapted from Ashfin et al., 2015)  Food Choices & Food Environment Food choices are influenced by the various physical, economic, political and socio-cultural environments in which people live (HLPE, 2017, Swinburn et al., 2013) The collective of these environments is referred to as the food environment. It reflects the context in which consumers engage with the food system to make their decisions about acquiring, preparing and consuming food (HLPE, 2017, FAO, 2019). All foods once looked like this......but now many foods look like this  Food Environment The variety of foods available to the consumer today makes it harder, rather than easier to plan a nutritious diet. “Today’s food environments exploit people’s biological, psychological, social, and economic vulnerabilities, making it easier for them to eat unhealthy foods.” -The Lancet Series on Obesity 2015 A Toxic, Obesogenic Food Environment  A Toxic, Obesogenic Food Environment The food environment has undergone massive changes over the past 30-40 years leading to: Increase in the availability and intake of the high caloric foods Increase in the availability, consumption, and promotion of sugar-sweetened beverages Large portion sizes, large packages, increased variety Increase in the visibility and promotion of food Increase in rates of overweight and obesity among children and adults Our current food environment needs to be reshaped to provide us with healthier food choices. Government policies, industry efforts, and community actions are crucial to creating healthier food environments and improving dietary choices.