Let's talk about Food and nutrition by Prof Adedayo Adio

How exactly nutritional food taken in a balanced way prevents and treats eye problems is discussed

1. Food and nutrition Adedayo Omobolanle Adio 24 th June 2023

2. Nutrition is a critical part of health and development Unhealthy diet and lack of physical activity are leading global risks to health.  Better nutrition is related to improved infant, child and maternal health, stronger immune systems,  safer pregnancy and childbirth, lower risk of non-communicable diseases (such as diabetes and cardiovascular disease), and longevity.

3. Healthy children learn better. People with adequate nutrition are more productive and can create opportunities to gradually break the cycles of poverty and hunger. Healthy diet should start early in life with breastfeeding

4. Malnutrition, in every form, presents significant threats to human health. Today the world faces a double burden of malnutrition that includes both undernutrition and overweight, especially in low- and middle-income countries. There are multiple forms of malnutrition, including undernutrition (wasting or stunting), inadequate vitamins or minerals, overweight, obesity, and resulting diet-related noncommunicable diseases.

5. I ncreased production of processed foods, rapid urbanization and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fibre such as whole grains.

6. Nutrition begins with food. Nutrition is the body’s process of nourishing itself by transforming food into energy and body tissues. The science of nutrition concerns everything the body does with food to carry on its functions. Food provides essential substances called nutrients.

7. Eating a healthy balanced diet can help to prevent diet-related illness and will give you all of the energy and nutrients you need to keep active and maintain a healthy weight.

8. What is good nutrition? Food and nutrition are the way that we get fuel, providing energy for our bodies. We need to replace nutrients in our bodies with a new supply every day. Water is an important component of nutrition. Fats, proteins, and carbohydrates are all required. Maintaining key vitamins and minerals are also important to maintaining good health. For pregnant women and adults over 50, vitamins such as vitamin D and minerals such as calcium and iron are important to consider when choosing foods to eat, as well as possible dietary supplements.

9. Some definitions

10. Trans fats- when liquid oils are turned into solid fats, like shortening or margarine. Eg processed foods such as baked goods, snack foods, fried foods, shortening, margarine, and certain vegetable oils. Eating trans fat increases blood cholesterol levels and the risk of heart disease. Mono-unsaturated fats-If a fat molecule has one double bond, it's called a monounsaturated fat(Olive, peanut, and canola oils. Avocados) but if it has more than one, it's called poly-unsaturated fat. Polyunsaturated fats- The essential fatty acids omega-3 and omega-6 are polyunsaturated fatty acids (PUFAs) that contain 2 or more cis double bonds. Dietary intake of some PUFAs may have beneficial effects on blood pressure, serum lipids, and inflammation. Very healthy eg sunflower seeds, walnuts ,flax seed fish Saturated fats- a type of fat containing a high proportion of  fatty  acid molecules without double bonds, considered to be less healthy in the diet than  unsaturated  fat-solid at room temp eg butter, fatty meat, sausages, bacon, cheese Free sugars -any sugar added to our food or drink eg fizzy drinks, sweets, juice drinks, cake One portion -amount of food to be eaten at once-size of your hand Serving size -A serving size is a measured amount of food — 1 cup, 1 slice, 1 bag, etc. — intended to be eaten at one time.

11. A healthy diet includes a lot of natural foods. A sizeable portion of a healthy diet should consist of fruits and vegetables, especially ones that are red, orange, or dark green. Whole grains, such as whole wheat and brown rice, should also play a part in your diet. For adults, dairy products should be non-fat or low-fat. Protein can consist of lean meat and poultry, seafood, eggs, beans, legumes, soy products such as tofu, unsalted seeds, and nuts.

12. Good nutrition also involves avoiding certain kinds of foods. Sodium is used heavily in processed foods and is dangerous for people with high blood pressure. Adults to consume less than 300 milligrams (mg) per day of cholesterol (found in meat and full-fat dairy products among others). Fried food, solid fats, and trans fats found in margarine and processed foods can be harmful to heart health. Refined grains (white flour, white rice) and refined sugar (table sugar, high fructose corn syrup) are also bad for long-term health, especially in people with diabetes. Alcohol can be dangerous to health in amounts more than one serving per day for a woman and two per day for a man.

13. Typical healthy diet-adults Fruit, vegetables, legumes (e.g. lentils and beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat and brown rice). At least 400 g (i.e. five portions) of fruit and vegetables per day, excluding potatoes, sweet potatoes, cassava and other starchy roots. Less than 10% of total energy intake from free sugars, which is equivalent to 50 g (or about 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day, but ideally is less than 5% of total energy intake for additional health benefits Free sugars are all sugars added to foods or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.

14. Less than 30% of total energy intake from fats. Unsaturated fats (found in fish, avocado and nuts, and in sunflower, soybean, olive oils) are preferable to saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard) and  trans- fats of all kinds, including both industrially-produced  trans- fats (found in baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, pies, cookies, biscuits, wafers, and cooking oils and spreads) and ruminant  trans- fats (found in meat and dairy foods from ruminant animals, such as cows, sheep, goats and camels). It is suggested that the intake of saturated fats be reduced to less than 10% of total energy intake and  trans- fats to less than 1% of total energy intake In particular, industrially-produced  trans -fats are not part of a healthy diet and should be avoided Less than 5  g of iodized salt (one teaspoon) per day

15. For infants In the first 2 years of a child’s life, optimal nutrition fosters healthy growth and improves cognitive development. It also reduces the risk of becoming overweight or obese and developing NCDs later in life. Advice on a healthy diet for infants and children is similar to that for adults, but the following elements are also important: Infants should be breastfed exclusively during the first 6 months of life. Infants should be breastfed continuously until 2 years of age and beyond. From 6 months of age, breast milk should be complemented with a variety of adequate, safe and nutrient-dense foods. Salt and sugars should not be added to complementary foods.

16. Nutritional deficiencies Even if you are getting enough to eat, if you are not eating a balanced diet, you may still be at risk for certain  nutritional deficiencies . Also, you may have nutritional deficiencies due to certain health or life conditions, such as pregnancy, or certain medications you may be taking, such as high blood pressure medications. People who have had intestinal diseases or had sections of intestines removed due to disease or weight loss surgery also may be at risk for  vitamin deficiencies . Alcoholics are also at high risk of having nutritional deficiencies.

17. One of the most common nutritional deficiencies is iron deficiency anemia. Your blood cells need iron in order to supply your body with oxygen, and if you don’t have enough iron, your blood will not function properly. Other nutritional deficiencies that can affect your blood cells include low levels of vitamin B12,  folate , or  vitamin C .

18. Vitamin D deficiency may affect the health of your bones, making it difficult for you to absorb and use calcium (another mineral that you may not be getting enough of). Although you can get vitamin D by going out in the sun, many people with concerns about skin cancer may end up with low levels of vitamin D by not getting enough sun.

19. 5 groups of foods

20. You should try to choose a variety of foods from each group to help you get the nutrients you need to stay healthy.

21. Practical advice on maintaining a healthy diet Fruits and vegetables

22. Eating at least 400 g, or five portions, of fruit and vegetables per day reduces the risk of NCDs  (2)  and helps to ensure an adequate daily intake of dietary fibre . Fruit and vegetable intake can be improved by: always including vegetables in meals; eating fresh fruit and raw vegetables as snacks; eating fresh fruit and vegetables that are in season; and eating a variety of fruit and vegetables.

23. Fats

24. Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population Also, the risk of developing NCDs is lowered by: reducing saturated fats to less than 10% of total energy intake; reducing  trans -fats to less than 1% of total energy intake; and replacing both saturated fats and  trans- fats with unsaturated fats – in particular, with polyunsaturated fats.

25. Fat intake, especially saturated fat and industrially-produced  trans- fat intake, can be reduced by: steaming or boiling instead of frying when cooking; replacing butter, lard and ghee with oils rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower and sunflower oils; eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat; and limiting the consumption of baked and fried foods, and pre-packaged snacks and foods (e.g. doughnuts, cakes, pies, cookies, biscuits and wafers) that contain industrially-produced  trans- fats.

26. Salt sodium and potassium

27. Salt intake can be reduced by: limiting the amount of salt and high-sodium condiments (e.g. soy sauce, fish sauce and bouillon) when cooking and preparing foods; not having salt or high-sodium sauces on the table; limiting the consumption of salty snacks; and choosing products with lower sodium content. Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels Potassium can mitigate the negative effects of elevated sodium consumption on blood pressure. Intake of potassium can be increased by consuming fresh fruit and vegetables .

28. Sugars In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake   A reduction to less than 5% of total energy intake would provide additional health benefits Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity. Recent evidence also shows that free sugars influence blood pressure and serum lipids, and suggests that a reduction in free sugars intake reduces risk factors for cardiovascular diseases.

29. Sugars intake can be reduced by: limiting the consumption of foods and drinks containing high amounts of sugars, such as sugary snacks, candies and sugar-sweetened beverages (i.e. all types of beverages containing free sugars – these include carbonated or non‐carbonated soft drinks, fruit or vegetable juices and drinks, liquid and powder concentrates, flavoured water, energy and sports drinks, ready‐to‐drink tea, ready‐to‐drink coffee and flavoured milk drinks); and E ating fresh fruit and raw vegetables as snacks instead of sugary snacks.

30. Nutritional deficiencies beriberi: low levels of vitamin B1 (found in cereal husks) ariboflavinosis: low levels of vitamin B2 pellagra: low levels of vitamin B3 paraesthesia : low levels of vitamin B5 leading to a “pins and needles” feeling biotin deficiency: low levels of vitamin B7, which can be common in pregnancy hypocobalaminemia : low levels of B12 night blindness: low levels of Vitamin A scurvy: low levels of vitamin C rickets: severe vitamin D and/or calcium deficiency vitamin K deficiency magnesium deficiency: occurs with certain medications and medical problems potassium deficiency: occurs with certain medications and medical problems

31. Eating a balanced diet can help prevent these conditions. Vitamin supplements may be necessary for certain people, such as pregnant or nursing mothers and people with intestinal conditions

32. For other diseases and conditions, the type or quantity of food can influence the progress of the disease. Diabetes mellitus, for example, which results in the inability of the body to regulate blood sugar, is drastically affected by the types and quantities of food eaten. Carbohydrate intake has to be carefully monitored if you suffer from diabetes, or blood sugar can rise to dangerous levels.

33. Other conditions affected by food and nutrition H ypertension : Salt intake affects blood pressure. H eart disease/high cholesterol: Fatty foods and partial hydrogenated oils can create plaque in arteries. O steoporosis : Low calcium, low vitamin D and excess fat can result in fragile bones. C ertain cancers: A poor diet and obesity are associated with increased risk of breast, colon, endometrial, esophageal, and kidney cancers. Your food choices and nutritional status can influence your overall health over the entire course of your life.

34. Special considerations Patients undergoing cancer treatment may need a specific diet in order to maintain their stamina. For instance, high-calorie foods may need to be consumed to maintain energy. Getting enough calories and protein in the diet can potentially help with long-term survival. In any case, what you eat can help reduce your health problems Studies have shown that if you suffer from gout, eating cherries regularly can reduce your chances of a gout attack Garlic  may be an effective medicine bacteria and fungi. Honey has antimicrobial and anti-inflammatory properties Consuming apples may actually reduce your risk for colorectal cancer Additionally, drinking enough water instead of sweet soda or juice can help with weight control, appearance, and overall resistance to disease

35. Nutrition in pregnancy All nutrients are important, but these six play a key role in your baby's growth and development during pregnancy Folic acid- helps form the neural tube-brain does not develop, spina bifida Iron-o reduce the risk of low birth weight, maternal anaemia and iron deficiency. Calcium- prevents preeclampsia and preterm birth Vitamin D-regulates the amount of calcium and phosphate in the body needed to keep bones, teeth and muscles healthy. DHA.(docosahexaenoic acid) omega-3 fatty acid found in salmon(eyes, nerves and brain development, prevents preterm labor Iodine-helps the body to grow and develop, especially the brain

36. Can a pregnant woman drink Coke? Yes. The Food Standards Agency recommends that pregnant women shouldn't take more than 200mg of caffeine a day. A can of Coca‑Cola Classic contains 32mg of caffeine and a can of Diet Coke contains 42mg. What about coffee? One cup of coffee or tea per day

37. Hair loss

38. What do I eat to fight hair loss? Dihydrotestosterone (DHT) is a hormone similar to testosterone that’s thought to contribute to hair loss in both men and women. Your body naturally converts about 5% of testosterone into DHT using an enzyme called  5-alpha reductase By blocking this enzyme, many foods are thought to  decrease DHT production from testosterone and prevent hair loss. Foods that block hair loss- green tea, coconut oil, onions, kale, Apples and berries, turmeric, pumpkin , chia sunflower seeds, nuts, avocados , eggs, fatty fish eg salmon, sweet potatoes

39. Foods for good skin Vit A= an essential nutrient for the skin as it helps support collagen production, controls Keratin production (Keratin is the substance that makes up most of our skin cells) & it helps keep skin strong Important antioxidants like vitamin C have been shown to help calm inflammation, brighten dark spots, and even your skin complexion." Eating citrus may also help so foods like oranges, tangerines, and grapefruits should be eaten

40. Which fruit makes the skin glow

41. What food to avoid to get clear skin

42. Common nutritional problems in the elderly Constipation. 50% of the elderly suffer from constipation Sarcopenia - age related muscle loss Dehydration Obesity leading to chronic diseases (Type 2 Diabetes, High Blood Pressure and Heart Disease) Malnutrition.

43. Nutritional needs for the elderly

44. What drink is best for elderly? Green Tea Not only is it one of the best drinks for dehydration in elderly parents, but it's also chock-full of antioxidants and natural compounds that help reduce inflammation, prevent cell damage, and even fight cancer.

45. Is milk good for the elderly? Whether you're 7 or 77, drinking milk at any age is important for good health. Milk is a good source of vitamin D and calcium, which older adults tend to need more of, to maintain bone strength, preserve muscle strength, and prevent osteoporosis

46. The foods you eat do more than fill your belly — they also give your body the nutrients it needs to thrive. What you eat can affect how you feel today as well as how you feel years from now. Some foods can deplete your energy, impair your digestive system, and raise your risk of health problems. Other foods fuel your body’s natural disease-fighting abilities.

47. Vitamin packed foods

48. Vit A Vitamin A is a fat-soluble nutrient. It helps your body form healthy teeth, bones, soft tissues, and skin. It can also help you ward off bacterial and viral infections, prevent night blindness, and keep your hair and nails healthy. Foods that are particularly high in vitamin A include: carrots sweet potatoes winter squash cantaloupe apricots spinach, kale, and collard greens Some spices are also high in vitamin A, including paprika, red pepper, cayenne, and chili powder.

49. Vit B Vitamins B-6, B-12, and B-9 are essential for proper nerve function, the synthesis of DNA, and the formation of red blood cells in your body. They also help maintain your  brain function , prevent  anemia , and support metabolism. Foods that are particularly high in vitamins B-6 and B-12 include: meat, poultry, and fish seafood, including mussels and oysters eggs milk Foods that are particularly high in B-9, or folic acid, include leafy green vegetables and poultry. Some breakfast cereals, fruit juices, and other products are fortified with folic acid.

50. Vit C Vitamin C is also known as ascorbic acid. It’s a powerful antioxidant that helps protect the health of your cells. It improves your body’s iron absorption. It’s also important for promoting healthy teeth and gums, healing wounds, and helping you resist infection. Foods that are particularly high in vitamin C include: papaya citrus fruits strawberries bell peppers broccoli Brussels sprouts dark leafy greens, such as kale, mustard greens, and chard

51. Vit D Vitamin D is a unique vitamin. On top of absorbing it from foods you eat, your body can also synthesize it from sunlight. It’s critical for the health of your bones and immune system, as well as calcium absorption. According to the  National Cancer InstituteTrusted Source , it may also help lower your risk of developing  colorectal cancer . Though sunshine is by far the richest  source of vitamin D , foods that also provide vitamin D include: some seafood, such as salmon, herring, catfish, trout, and oysters milk eggs shiitake mushrooms

52. Vit E Like vitamin C, vitamin E is a powerful antioxidant. It helps protects your cells from damage. It also helps your body use vitamin K and repair muscle cells. Foods that are particularly high in vitamin E include: sunflower seeds and almonds spinach, Swiss chard, and turnip greens bell peppers asparagus

53. Vit K Vitamin K is critical for your body’s formation of blood clots. Without it, you could bleed to death from a simple cut. It may also help maintain bone strength in older adults. Foods that are particularly high in vitamin K include: kale, spinach, collard greens, Swiss chard, turnip greens, and mustard greens romaine lettuce parsley Brussels sprouts broccoli asparagus

54. You can get dietary vitamin K from vegetables, including leafy greens, and from animal sources, including some dairy products and types of meat. Vitamin K is an important nutrient that plays a vital role in blood clotting and bone and heart health. While vitamin K deficiency is rare, suboptimal intake may impair your health over time. Inadequate intake may impair blood clotting, weaken your bones, and increase your risk of heart disease

55. Sources of Vit K Kale Greens Raw spinach Cooked broccoli Beef liver Pork chops Chicken Cooked green beans Soybean oil Hard cheeses Cooked green peas Parsley Cabbage Bacon Beef kidney Egg yolk Whole milk Fresh beet leaves

56. How to promote healthy diets

57. Effective actions by policy-makers to create a healthy food environment include the following: Creating coherence in national policies and investment plans – including trade, food and agricultural policies – to promote a healthy diet and protect public health through: increasing incentives for producers and retailers to grow, use and sell fresh fruit and vegetables; reducing incentives for the food industry to continue or increase production of processed foods containing high levels of saturated fats,  trans -fats, free sugars and salt/sodium; encouraging reformulation of food products to reduce the contents of saturated fats,  trans- fats, free sugars and salt/sodium, with the goal of eliminating industrially-produced  trans- fats;

58. implementing the WHO recommendations on the marketing of foods and non-alcoholic beverages to children; establishing standards to foster healthy dietary practices through ensuring the availability of healthy, nutritious, safe and affordable foods in pre-schools, schools, other public institutions and the workplace; exploring regulatory and voluntary instruments (e.g. marketing regulations and nutrition labelling policies), and economic incentives or disincentives (e.g. taxation and subsidies) to promote a healthy diet; and encouraging transnational, national and local food services and catering outlets to improve the nutritional quality of their foods – ensuring the availability and affordability of healthy choices – and review portion sizes and pricing.

59. Encouraging consumer demand for healthy foods and meals through: promoting consumer awareness of a healthy diet; developing school policies and programmes that encourage children to adopt and maintain a healthy diet; educating children, adolescents and adults about nutrition and healthy dietary practices; encouraging culinary skills, including in children through schools; supporting point-of-sale information, including through nutrition labelling that ensures accurate, standardized and comprehensible information on nutrient contents in foods (in line with the Codex Alimentarius Commission guidelines), with the addition of front-of-pack labelling to facilitate consumer understanding; and providing nutrition and dietary counselling at primary health-care facilities.

60. Promoting appropriate infant and young child feeding practices through: implementing the International Code of Marketing of Breast-milk Substitutes and subsequent relevant World Health Assembly resolutions; implementing policies and practices to promote protection of working mothers; and promoting, protecting and supporting breastfeeding in health services and the community, including through the Baby-friendly Hospital Initiative.

61. Obesity is a growing epidemic, as more people than ever are struggling to control their weight. Increased portion sizes are thought to contribute to overeating and unwanted weight gain Research indicates that many factors can influence how much you eat. People tend to eat almost all of what they serve themselves. Therefore, controlling portion sizes can help prevent overindulging

62. Tips to measure and control portion sizes Use smaller plates

63. Use your plate to control your portion sizes Vegetables or salad:  Half a plate High-quality protein:  Quarter of a plate — this includes meat, poultry, fish, eggs, dairy, tofu, beans and pulses Complex carbs:  Quarter of a plate — such as whole grains and  starchy vegetables High-fat foods:  Half a tablespoon (7 grams) — including cheese, oils and butter Note:t hose who are more physically active often require more food.

64. Use your hands as a serving guide High-protein foods:  A palm-sized serving for women and two palm-sized portions for men — such as meat,  fish , poultry and beans Vegetables and salads:  A fist-sized portion for women and two fist-sized portions for men High-carb foods:  One cupped-hand portion for women and two for men — such as whole grains and starchy vegetables High-fat foods:  One thumb-sized portion for women and two for men — such as butter, oils and  nuts

65. Ask for a half portion when going out This will save you a lot of calories and help prevent overeating. Alternatively, you could share a meal with someone or order a starter and side instead of a main dish. Avoid buffets or all-you-can-eat services

66. Start all meals with a glass of water-30 mins before To drink more water every day-11 cups per day is the goal 1. turn it into a game Keep it on you and within sight all the time Try different types of water Add a little flavour Eat water rich foods Tie it to a routine Enjoy other hydrating drinks too-tes, smoothies, sparkling water etc

67. Take the food slowly-avoid distractions

68. Don’t eat straight from the container

69. Be aware of suitable portion serving size

70. Use a food diary

71. Thank you

72. [email protected]