Helathy Nutrition RulesHelathy Nutrition Rules

IT&S HSE presentationIT&S HSE presentation

For 2009-03For 2009-03

Killers number 1&2Killers number 1&2

Killers number 1&2Killers number 1&2

• 80% of coronary heart disease and 90 80% of coronary heart disease and 90 percent of type 2 diabetes could be percent of type 2 diabetes could be prevented by improving prevented by improving diet and diet and exerciseexercise habits (Harvard School of habits (Harvard School of Public Health's department of nutrition)Public Health's department of nutrition)

• 30-40%% of all cancers are directly 30-40%% of all cancers are directly linked to linked to diet and exercisediet and exercise (American (American Institute for Cancer Research (AICR) )Institute for Cancer Research (AICR) )

BreakfastBreakfast

Evening/NightEvening/Night

Keep Silent

WaterWater

• More than 2.5 litersMore than 2.5 liters

• BeforeBefore you eat. you eat.

• Can not be replaced by other drinksCan not be replaced by other drinks

• NaCl – 1-2 g/day is enough NaCl – 1-2 g/day is enough (in (in vegetables)vegetables)

Alcohol limit? ZeroAlcohol limit? Zero

• in 2005/06, there were 187,640 NHS in 2005/06, there were 187,640 NHS hospital admissions among adults aged 16 hospital admissions among adults aged 16 and over with either a primary or secondary and over with either a primary or secondary diagnosis specifically related to alcoholdiagnosis specifically related to alcohol

• in 2005, 6,570 people died from causes in 2005, 6,570 people died from causes directly linked to alcohol consumption, of directly linked to alcohol consumption, of these just under two thirds (4,160) died these just under two thirds (4,160) died from alcoholic liver disease. from alcoholic liver disease.

(The UK Health and Social Care Information Centre) (The UK Health and Social Care Information Centre)

ω−3,ω−6,ω−9ω−3,ω−6,ω−9vitamins A,D,E,Kvitamins A,D,E,Ketcetc• Olive oilOlive oil

• Corn oilCorn oil

• Hazelnut oilHazelnut oil

• Walnut oilWalnut oil

• Flax/Linseed oilFlax/Linseed oil

• Pumpkin seed oilPumpkin seed oil

• Rice bran oilRice bran oil

• Sesame oilSesame oil

• Palm oilPalm oil

• Soybean oilSoybean oil

• Rapeseed oilRapeseed oil

• Sunflower oilSunflower oil

• Peanut oilPeanut oil

• Cottonseed oilCottonseed oil

• Coconut oilCoconut oil

• Fish oilFish oil

• ButterButter

Nuts > Fish > MeatNuts > Fish > MeatProductProduct Protein, % massProtein, % mass

Beef, poultryBeef, poultry 2525

FishFish 19-2519-25

CheeseCheese 22-2522-25

PeanutsPeanuts 2525

LentilsLentils 2323

Red beansRed beans 2121

AlmondAlmond 2121

CashewCashew 2020

HazelnutsHazelnuts 1414

Disbacteriosis & Disbacteriosis & HelminthosisHelminthosis• Hygienic issuesHygienic issues

• SweetsSweets

• Porc, raw fish, Porc, raw fish, oysters, shrimps oysters, shrimps

• Lack of dietary Lack of dietary cellulose (fiber)cellulose (fiber)

• AntibioticsAntibiotics

• Green legumesGreen legumes

• Garlic, onion, Garlic, onion, horseradish, radishhorseradish, radish

• More waterMore water

Less of processed – More of Less of processed – More of rawrawKKeepeepIIttSSimpleimpleSSillyilly

Bread or grains?Bread or grains?

To give you an idea of what processing does to the To give you an idea of what processing does to the vitamins and minerals in grains,vitamins and minerals in grains,

turning brown rice into white rice destroys:turning brown rice into white rice destroys:

• 67% of vitamin B367% of vitamin B3• 90% of vitamin B690% of vitamin B6• 50% of the manganese50% of the manganese• 60% of the iron60% of the iron• all the dietary fiberall the dietary fiber• all the essential fatty acidsall the essential fatty acids

VarietyVarietyH   HeLi Be   B C N O F NeNa Mg   Al Si P S Cl ArK Ca Sc   Ti V Cr Mn Fe Co Ni Cu Zn Ga Ge As Se Br KrRb Sr Y   Zr Nb Mo Tc Ru Rh Pd Ag Cd In Sn Sb Te I XeCs Ba La * Hf Ta W Re Os Ir Pt Au Hg Tl Pb Bi Po At Rn

Fr Ra Ac ** Rf Db Sg Bh Hs Mt Ds Rg

Vitamin A Retinoids 900 µg - 3,000 µgVitamin B1 Thiamine 1.2 mg Vitamin B2 Riboflavin 1.3 mg Vitamin B3 Niacin, niacinamide 16.0 mg Vitamin B5 Pantothenic acid 5.0 mgVitamin B6 Pyridoxine, pyridoxamine, pyridoxal 1.3-1.7 mg Vitamin B7 Biotin 30.0 µg Vitamin B9 Folic acid, folinic acid 400 µg Vitamin B12 Cyanocobalamin, hydroxycobalamin, methylcobalamin 2.4 µg Vitamin C Ascorbic acid 90.0 mg Vitamin D Ergocalciferol, cholecalciferol 5.0 µg-10 µgVitamin E Tocopherols, tocotrienols 15.0 mg Vitamin K phylloquinone, menaquinones 120 µg

Vitamin B4 Adenine Vitamin B8 Adenylic acidVitamin F Essential fatty acids Vitamin J Catechol, Flavin Vitamin L1 Anthranilic acid Vitamin L2 Adenylthiomethylpentose Vitamin O Carnitine Vitamin P Flavonoids Vitamin U S-Methylmethionine

CholineInositolAcetic acidCitric acidLactic acidMalic acidCholineTaurineCarotenoids: Alpha carotene Beta carotene Cryptoxanthin Lutein Lycopene Zeaxanthin