SUMMARY Maintain body weight
Take part in physical activity Cut down on sugar, salt, and processed meats Red meat; use it as an accompaniment to the vegetable dish o 3oz is enough to flavor (don’t need a huge 16oz steak) Limit alcohol to about one a day Fat: no more than 30% of the calories Minimize high temperature cooking o Barbecuing tastes good BUT don't do it every day Spices, like curcurmin, should be featured in the diet. 5-10 servings of fruits & veggies a day **Indeed, you are what you eat** Lesson 2 (Diet & the Heart I) : Early 1970’s [When Dr.Schwarcz started studying nutrition] ● Mark Twain "Part of the secret of success in life is to eat what you like & let the food fight it out inside." 1800’s ● Sylvester Graham
Graham cracker fame Stay away from meat! Eat only whole grain products!Never drink water with a meal! Even had recipes & a book Advice made of nonsense & sense ● Horace Fletcher Came to be known as the great masticator His idea: didn’t really matter what you ate, as long as you chewed it to a pulp b/c that’s the way it would be most easily digested ● John Harvey Kellogg (1852-1953) Adamant against meat ▪ Said it’s something not fit for humans to eat Made Kellogg company with his brother Will ● Dr. James Salisbury (1823-1905) Thought grains are for animals, not for humans Suggested that health lays in eating the Salisbury steak ● ALL OF THIS = CONFUSION!! (Mark Twain/Samuel Clemens were puzzled) It’s still confusing with all the mixed opinions ● Many people have different opinions ● US has a plate called Choose My Plate (USDA) It’s nice & colourful, but not very informative Practical? Not really, just tells you fruits & veggies are important
Protein recommendation is not specific enough! ● Harvard has the Healthy Eating Plate Gives a lot more detail about what we should be eating/ not Distinguishes between different protein sources ▪ Advises to avoid processed meats Don’t emphasize on dairy products Healthy oil are PUFAs (polyunsaturated fats) ● UK has a plate as well (equally uninterpretable) ● Philosophical arguments Low carb diet with lots of fat? Vegan diet? (stay away from ALL animal products) Paleo diet? (Meat!!) Calorie restricted diet? ▪ Interestingly enough, this one probably has most scientific evidence since calorie restriction can extend (not very pleasant) longevity ● Time Magazine 1984: Eggs & bacon bashed for cholesterol content 1999: Egg a day deemed OK Cholesterol ● Some books say lowering cholesterol is essential in preventing heart disease ● Other books say otherwise (that this is just a marketing scheme)
● So what’s true? Truth actually lies in the middle ● Lowering cholesterol by diet is very difficult ● What sort of diet that will do this is also questionable Ancel Keys (1904-2004): American physiologist well noted for nutritional exploration ● Laid the foundation for “ lipid hypothesis ”
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