Exploring Healthy Food for bachelor degree

this teaching material explain about healthy food

1. Exploring Healthy Food A Journey into Nutritional Wellness Faizul Hasan, PhD Faculty of Nursing Chulalongkorn University [email protected] 1

2. Outline Introduction to Healthy Eating The Mediterranean Diet The DASH Diet The Plant-Based Diet Research Findings 06/05/68 [email protected] 2

3. Introduction to Healthy Eating Definition of healthy eating Eating foods that nourish your body and support your health. Importance of nutrition What we eat impacts how we feel and function every day. https://food-guide.canada.ca/sites/default/files/styles/title_bar_image/public/2022-05/ComboShot-Banner%20500x300.jpg 06/05/68 [email protected] 3

4. The Science Behind Nutrition What our bodies need to thrive. How much of each nutrient we should aim for. Marcus, J. B., & Marcus, J. B. (2013). Nutrition Basics: What Is Inside Food, How It Functions and Healthy Guidelines: The Nutrients in Foods and Beverages in Healthy Cooking and Baking.  Culin Nutr , 1-50. 06/05/68 [email protected] 4

5. The Science Behind Nutrition Macronutrients and micronutrients: The building blocks of a healthy diet. (Image Credit: Shutterstock.com) 06/05/68 [email protected] 5

6. Macronutrients Carbs, proteins, fats: Our body's energy sources and their roles. Role of each macronutrient: Why they're essential for our health. Healthy food sources: Delicious options for each macronutrient. 06/05/68 [email protected] 6

7. Skop-Lewandowska , A., Kolarzyk , E., Zając , J., Jaworska , J., & Załęska-Żyłka , I. (2016). The structure of fats and fatty acid consumption in elderly people with cardiovascular system diseases.  Advances in Clinical and Experimental Medicine ,  25 (1). 06/05/68 [email protected] 7

8. Micronutrients Vitamins and minerals: Tiny nutrients, big impact. Functions and importance: How they keep our bodies running smoothly. Food sources: Colorful, nutrient-rich foods to include in our diet. tenor . com 06/05/68 [email protected] 8

9. Importance of Micronutrients Essential for metabolism and macronutrient utilization Affect virtually every enzyme system in the body Crucial component of nutrition therapy Should be delivered in recommended amounts daily Micronutrients function as cofactors in enzymes Deficiency can lead to metabolic dysfunction and, in severe cases, death Singer, P., Blaser, A. R., Berger, M. M., Alhazzani , W., Calder, P. C., Casaer , M. P., ... & Bischoff, S. C. (2019). ESPEN guideline on clinical nutrition in the intensive care unit.  Clinical nutrition ,  38 (1), 48-79. 06/05/68 [email protected] 9

10. Blaauw , R., Osland , E., Sriram, K., Ali, A., Allard, J. P., Ball, P., ... & Berger, M. M. (2019). Parenteral provision of micronutrients to adult patients: an expert consensus paper.  Journal of Parenteral and Enteral Nutrition ,  43 , S5-S23. 06/05/68 [email protected] 10

11. Blaauw , R., Osland , E., Sriram, K., Ali, A., Allard, J. P., Ball, P., ... & Berger, M. M. (2019). Parenteral provision of micronutrients to adult patients: an expert consensus paper.  Journal of Parenteral and Enteral Nutrition ,  43 , S5-S23. 06/05/68 [email protected] 11

12. Healthy Food Choices What makes a food healthy? Looking beyond taste to nutrition. Influences on food choices: Culture, environment, and habits. 06/05/68 [email protected] 12

13. Wahl, D. R., Villinger , K., König, L. M., Ziesemer , K., Schupp, H. T., & Renner, B. (2017). Healthy food choices are happy food choices: Evidence from a real life sample using smartphone based assessments.  Scientific Reports ,  7 (1), 17069. 06/05/68 [email protected] 13

14. Participants Thirty-eight participants (28 females) from the University of Konstanz Average age: 24.47 years (SD=5.88) Age range: 18–48 years All participants assessed their eating behavior using event-based ambulatory assessment (EMA) in close to real-time and in their natural environment. Thirty-three participants were students, with 52.6% studying psychology. Wahl, D. R., Villinger , K., König, L. M., Ziesemer , K., Schupp, H. T., & Renner, B. (2017). Healthy food choices are happy food choices: Evidence from a real life sample using smartphone based assessments.  Scientific Reports ,  7 (1), 17069. 06/05/68 [email protected] 14

15. Results Eating Episodes: During the study period, a total of 1,044 completed eating episodes. On average, rated of their eating happiness was 77.59. This suggests that overall eating occasions were generally positive. Wahl, D. R., Villinger , K., König, L. M., Ziesemer , K., Schupp, H. T., & Renner, B. (2017). Healthy food choices are happy food choices: Evidence from a real life sample using smartphone based assessments.  Scientific Reports ,  7 (1), 17069. 06/05/68 [email protected] 15

16. Wahl, D. R., Villinger , K., König, L. M., Ziesemer , K., Schupp, H. T., & Renner, B. (2017). Healthy food choices are happy food choices: Evidence from a real life sample using smartphone based assessments.  Scientific Reports ,  7 (1), 17069. 06/05/68 [email protected] 16

17. Wahl, D. R., Villinger , K., König, L. M., Ziesemer , K., Schupp, H. T., & Renner, B. (2017). Healthy food choices are happy food choices: Evidence from a real life sample using smartphone based assessments.  Scientific Reports ,  7 (1), 17069. 06/05/68 [email protected] 17

18. The Mediterranean Diet - What is it? 06/05/68 [email protected] 18

19. The Mediterranean Diet The Mediterranean diet is a dietary pattern based on the traditional eating habits of countries bordering the Mediterranean Sea. It emphasizes high intake of fruits, vegetables, whole grains, nuts, and olive oil, moderate consumption of fish and poultry, and limited intake of red meat and sweets. 06/05/68 [email protected] 19

20. Health Benefits of the Mediterranean Diet This diet is associated with numerous health benefits, including reduced risk of chronic diseases like heart disease and diabetes. Supporting overall health and well-being. 06/05/68 [email protected] 20

21. Examples of Mediterranean Diet Fresh fruits and vegetables (e.g., tomatoes, cucumbers, oranges). Whole grains (e.g., whole wheat bread, couscous, quinoa). Healthy fats (e.g., olive oil, nuts, seeds). Lean proteins (e.g., fish, poultry, legumes). 06/05/68 [email protected] 21

22. How to Incorporate the Mediterranean Diet Tips: Start by increasing your intake of fruits and vegetables. Use olive oil as your primary source of fat. Choose whole grains over refined grains. Include fish in your meals at least twice a week. Enjoy nuts and seeds as snacks. 06/05/68 [email protected] 22

23. Sofi, F., Macchi, C., Abbate, R., Gensini, G. F., & Casini, A. (2013). Mediterranean diet and health.  Biofactors ,  39 (4), 335-342. 06/05/68 [email protected] 23

24. Sofi, F., Macchi, C., Abbate, R., Gensini, G. F., & Casini, A. (2013). Mediterranean diet and health.  Biofactors ,  39 (4), 335-342. 06/05/68 [email protected] 24

25. Sofi, F., Macchi, C., Abbate, R., Gensini, G. F., & Casini, A. (2013). Mediterranean diet and health.  Biofactors ,  39 (4), 335-342. 06/05/68 [email protected] 25

26. Sofi, F., Macchi, C., Abbate, R., Gensini, G. F., & Casini, A. (2013). Mediterranean diet and health.  Biofactors ,  39 (4), 335-342. 06/05/68 [email protected] 26

27. Sofi, F., Macchi, C., Abbate, R., Gensini, G. F., & Casini, A. (2013). Mediterranean diet and health.  Biofactors ,  39 (4), 335-342. 06/05/68 [email protected] 27

28. Journal of Internal Medicine, Volume: 290, Issue: 3, Pages: 549-566, First published: 23 August 2021, DOI: (10.1111/joim.13333) 06/05/68 [email protected] 28

29. Journal of Internal Medicine, Volume: 290, Issue: 3, Pages: 549-566, First published: 23 August 2021, DOI: (10.1111/joim.13333)

30. Journal of Internal Medicine, Volume: 290, Issue: 3, Pages: 549-566, First published: 23 August 2021, DOI: (10.1111/joim.13333)

31. Journal of Internal Medicine, Volume: 290, Issue: 3, Pages: 549-566, First published: 23 August 2021, DOI: (10.1111/joim.13333)

32. Journal of Internal Medicine, Volume: 290, Issue: 3, Pages: 549-566, First published: 23 August 2021, DOI: (10.1111/joim.13333)

33. The DASH Diet - What's DASH? DASH diet acronym (Dietary Approaches to Stop Hypertension). Designed to prevent and manage hypertension while promoting overall health. 06/05/68 [email protected] 33

34. Benefits of the DASH Diet DASH diet can help reduce hypertension and associated health risks. Lowering blood pressure Improving overall health: Weight management and heart health. 06/05/68 [email protected] 34

35. What to Eat on the DASH Diet Emphasizing the importance of fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Explanation of recommended servings for each food group. 06/05/68 [email protected] 35

36. Siervo , M., Lara, J., Chowdhury, S., Ashor , A., Oggioni , C., & Mathers, J. C. (2015). Effects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysis.  British Journal of Nutrition ,  113 (1), 1-15. 06/05/68 [email protected] 36

37. Siervo , M., Lara, J., Chowdhury, S., Ashor , A., Oggioni , C., & Mathers, J. C. (2015). Effects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysis.  British Journal of Nutrition ,  113 (1), 1-15. 06/05/68 [email protected] 37

38. Siervo , M., Lara, J., Chowdhury, S., Ashor , A., Oggioni , C., & Mathers, J. C. (2015). Effects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysis.  British Journal of Nutrition ,  113 (1), 1-15. 06/05/68 [email protected] 38

39. Siervo , M., Lara, J., Chowdhury, S., Ashor , A., Oggioni , C., & Mathers, J. C. (2015). Effects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysis.  British Journal of Nutrition ,  113 (1), 1-15. 06/05/68 [email protected] 39

40. Siervo , M., Lara, J., Chowdhury, S., Ashor , A., Oggioni , C., & Mathers, J. C. (2015). Effects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysis.  British Journal of Nutrition ,  113 (1), 1-15. 06/05/68 [email protected] 40

41. Siervo , M., Lara, J., Chowdhury, S., Ashor , A., Oggioni , C., & Mathers, J. C. (2015). Effects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysis.  British Journal of Nutrition ,  113 (1), 1-15. 06/05/68 [email protected] 41

42. Siervo , M., Lara, J., Chowdhury, S., Ashor , A., Oggioni , C., & Mathers, J. C. (2015). Effects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysis.  British Journal of Nutrition ,  113 (1), 1-15. 06/05/68 [email protected] 42

43. Siervo , M., Lara, J., Chowdhury, S., Ashor , A., Oggioni , C., & Mathers, J. C. (2015). Effects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysis.  British Journal of Nutrition ,  113 (1), 1-15. 06/05/68 [email protected] 43

44. The Plant-Based Diet - What is it? A plant-based diet primarily consists of fruits, vegetables, grains, nuts, seeds, and legumes , with minimal animal products . It prioritizes whole, minimally processed foods. Plant-based diets vary from mostly plant-focused with occasional animal products to fully vegan, promoting health through diverse, nutrient-rich plant foods. 06/05/68 [email protected] 44

45. Benefits of the Plant-Based Diet Linked to health benefits like reduced risk of heart disease, certain cancers, and type 2 diabetes. Can increase energy levels, promote weight management, and enhance overall well-being. 06/05/68 [email protected] 45

46. Plant-Powered Examples Tasty dishes full of color and flavor Examples include salads, buddha bowls, smoothie bowls, veggie stir-fries, and plant-based burgers. 06/05/68 [email protected] 46

47. Turner- McGrievy , G., Mandes , T., & Crimarco , A. (2017). A plant-based diet for overweight and obesity prevention and treatment.  Journal of geriatric cardiology: JGC ,  14 (5), 369. 06/05/68 [email protected] 47

48. Fehér , A., Gazdecki , M., Véha , M., Szakály , M., & Szakály , Z. (2020). A Comprehensive Review of the Benefits of and the Barriers to the Switch to a Plant-Based Diet.  Sustainability ,  12 (10). 06/05/68 [email protected] 48

49. Fehér , A., Gazdecki , M., Véha , M., Szakály , M., & Szakály , Z. (2020). A Comprehensive Review of the Benefits of and the Barriers to the Switch to a Plant-Based Diet.  Sustainability ,  12 (10). 06/05/68 [email protected] 49

50. Fehér , A., Gazdecki , M., Véha , M., Szakály , M., & Szakály , Z. (2020). A Comprehensive Review of the Benefits of and the Barriers to the Switch to a Plant-Based Diet.  Sustainability ,  12 (10). 06/05/68 [email protected] 50

51. Fehér , A., Gazdecki , M., Véha , M., Szakály , M., & Szakály , Z. (2020). A Comprehensive Review of the Benefits of and the Barriers to the Switch to a Plant-Based Diet.  Sustainability ,  12 (10). 06/05/68 [email protected] 51

52. Fehér , A., Gazdecki , M., Véha , M., Szakály , M., & Szakály , Z. (2020). A Comprehensive Review of the Benefits of and the Barriers to the Switch to a Plant-Based Diet.  Sustainability ,  12 (10). 06/05/68 [email protected] 52

53. Common Misconceptions "Carbs are bad for you" “Eating fat makes you fat" https://media.licdn.com https://brightside.me/ 06/05/68 [email protected] 53

54. Get the Facts Importance of seeking reliable sources for accurate nutrition information 06/05/68 [email protected] 54

55. Decode Labels Understanding food labels. Food choices. Monitoring nutrient intake. Key components of food labels (E.G., Serving size, calories, ingredients, % daily value). https://www.fda.gov/food/food-labeling-nutrition/changes-nutrition-facts-label 06/05/68 [email protected] 55

56. Mindful Eating What is mindful eating? A practice of being present and attentive while eating. No judgment or distraction. Benefits of mindful eating, Promote healthier eating habits. Improve digestion. Enhance overall well-being. https://nourishorganics.in/blogs/blog/mindful-eating-savoring-the-flavors-of-every-bite 06/05/68 [email protected] 56

57. Healthy eating recommendations https://food-guide.canada.ca 06/05/68 [email protected] 57

58. Healthy eating is about where, when, why and how you eat Be mindful of your eating habits Take time to eat Notice when you are hungry and when you are full 06/05/68 [email protected] 58

59. Cook more often Plan what you eat Involve others in planning and preparing meals Enjoy your food Culture and food traditions can be a part of healthy eating Eat meals with others Healthy eating is about where, when, why and how you eat 06/05/68 [email protected] 59

60. A variety of healthy foods each day Eat plenty of vegetables and fruits, whole grain foods and protein foods. Choose protein foods that come from plants more often. Choose foods with healthy fats instead of saturated fat 06/05/68 [email protected] 60

61. A variety of healthy foods each day Limit highly processed foods. If you choose these foods, eat them less often and in small amounts. Prepare meals and snacks using ingredients that have little to no added sodium, sugars or saturated fat Choose healthier menu options when eating out 06/05/68 [email protected] 61

62. A variety of healthy foods each day Make water your drink of choice Replace sugary drinks with water Use food labels Be aware that food marketing can influence your choices 06/05/68 [email protected] 62

63. Stay Informed Keeping up with the latest in nutrition research Reputable nutrition news sources Subscribing to academic journals or newsletters Attending conferences or seminars 06/05/68 [email protected] 63

64. Rostami, A., Nagesh, N., Rahmani , A., & Jain, R. (2022, October). World Food Atlas for Food Navigation. In  Proceedings of the 7th International Workshop on Multimedia Assisted Dietary Management  (pp. 39-47). Tenor.com Conclusion 06/05/68 [email protected] 64

65. References Marcus, J. B., & Marcus, J. B. (2013). Nutrition Basics: What Is Inside Food, How It Functions and Healthy Guidelines: The Nutrients in Foods and Beverages in Healthy Cooking and Baking.  Culin Nutr , 1-50. Skop-Lewandowska , A., Kolarzyk , E., Zając , J., Jaworska , J., & Załęska-Żyłka , I. (2016). The structure of fats and fatty acid consumption in elderly people with cardiovascular system diseases.  Advances in Clinical and Experimental Medicine ,  25 (1). Singer, P., Blaser, A. R., Berger, M. M., Alhazzani , W., Calder, P. C., Casaer , M. P., ... & Bischoff, S. C. (2019). ESPEN guideline on clinical nutrition in the intensive care unit.  Clinical nutrition ,  38 (1), 48-79. Blaauw , R., Osland , E., Sriram, K., Ali, A., Allard, J. P., Ball, P., ... & Berger, M. M. (2019). Parenteral provision of micronutrients to adult patients: an expert consensus paper.  Journal of Parenteral and Enteral Nutrition ,  43 , S5-S23. Wahl, D. R., Villinger , K., König, L. M., Ziesemer , K., Schupp, H. T., & Renner, B. (2017). Healthy food choices are happy food choices: Evidence from a real life sample using smartphone based assessments.  Scientific Reports ,  7 (1), 17069. Sofi, F., Macchi, C., Abbate, R., Gensini, G. F., & Casini, A. (2013). Mediterranean diet and health.  Biofactors ,  39 (4), 335-342. Journal of Internal Medicine, Volume: 290, Issue: 3, Pages: 549-566, First published: 23 August 2021, DOI: (10.1111/joim.13333) Siervo , M., Lara, J., Chowdhury, S., Ashor , A., Oggioni , C., & Mathers, J. C. (2015). Effects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysis.  British Journal of Nutrition ,  113 (1), 1-15. Rostami, A., Nagesh, N., Rahmani , A., & Jain, R. (2022, October). World Food Atlas for Food Navigation. In  Proceedings of the 7th International Workshop on Multimedia Assisted Dietary Management  (pp. 39-47). Turner- McGrievy , G., Mandes , T., & Crimarco , A. (2017). A plant-based diet for overweight and obesity prevention and treatment.  Journal of geriatric cardiology: JGC ,  14 (5), 369. Fehér , A., Gazdecki , M., Véha , M., Szakály , M., & Szakály , Z. (2020). A Comprehensive Review of the Benefits of and the Barriers to the Switch to a Plant-Based Diet.  Sustainability ,  12 (10). 06/05/68 [email protected] 65