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NUTRITION AND DISEASE PREVENTION - reduce fat intake to reduce the risk of CVD, cancer, stroke, diabetes, G.I. (gastro- intestinal) disease - increase fiber – cancer, diabetes, G.I. disease - reduce salt – CVD and stroke (no more than 15 mg of salt a day) - reduce alcohol – cancer, stroke and G.I. disease PHYTOCHEMICALS - substances that plants naturally produce to protect themselves – “plant chemicals” - carotenoids – green veggies - polyphenols – onions and garlic - indoles – cruciferous veggies – cauliflower, cabbage, broccoli, brussel sprouts - also found in beans and grains - exact role is uncertain but may protect against some caners, heart disease and other chronic conditions - may function as antioxidants bright veggies, tomatoes, blueberries, pomegranate help to fight free radicals and reduce chances of cancer FUNCTIONAL FOODS - foods thought to protect against a specific health problem or improve functional capability - provide “medicine like” properties over and above nutritional elements - nutraceutics – food elements that are packaged more like medicines (pills or capsules) - probiotics – foods that improve the normal bacterial flora in the G.I. tract (e.g. yogurt) if you’re on antibiotics you should take more probiotics FUNCTIONAL FOODS - garlic helps cholesterol (helps reduce LDL) - olive oil reduce heart disease (cardiovascular disease) - fiber cleans colon (helps body remove waste) reduces LDL - calcium rich foods helps prevent osteoporosis and improve bones - cruciferous vegetables antioxidants, reduces cancers - foods high in folic acid (e.g., veggies and grains) folic acid is good for the brain, neural tube defect disorder is prevented during pregnancy VEGETARIAN DIETS - vegetarians rely on plant sources for most of their nutrients - may choose vegetarianism for moral or health reasons - vegetarian diets can be viewed on a continuum in term of level of restriction - benefits: low cholesterol, less chance of food bourn illness, less chance of cancer, less risk of heart disease - benefits: better cholesterol levels rgular bowel movements
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lower risk of heart disease - disadvantages: possible vitamin deficiencies OVOLACTOVEGETARIAN - excludes meat, poultry and seafood - will eat eggs and dairy products - provides all essential amino acids and keeps overall saturated fats low - may not provide enough zinc which is important for use of iron LACTOVEGETARIAN AND OVOVEGETARIAN - lactovegetarian include dairy but no eggs, meat, poultry, seafood
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This note was uploaded on 10/14/2011 for the course HEALTH 100 taught by Professor Macphee during the Fall '10 term at Wilfred Laurier University .

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