Current Nutrition Topics Healthy Eating title 2 1

Current Nutrition Topics Healthy Eating - title 2 1 3 Fiona Ross Manaia PHO Dietitian

Overview Low carb – high fat diet Heart Foundation Two Ticks Sodium

Low Carbs - High Fat NO! Packaged /processed NO! e N m O ! e r t Ex NO! High e g a s s e M Sugar/sugary foods Grain products Seed oils Refined Carbs Soya and soya products SNACKS Animal and Dairy fats Meat

Similarities Lots of non starchy vegetables Palm sized protein Variety Control total calorie intake Real foods STOP when you are SATISFIED

Differences Amount of Carbs Types of Fat Amount of Fats Fibre Saturated fat and heart disease. Carbs – insulin resistance, hunger, addiction

Low Carbs - High Fat The DEBATE g n i z i r a l Po Research Interpretation Confusing me ssages

Low Carbs - High Fat Practical Recommendations • Moderate fat intake • Healthy Fats • Moderate Carbs less sugar and processed foods • Lots of non-starchy vegetables • Variety • Eat real food • Stop Eating when Satisfied

Heart Tick

Heart Tick

Heart Tick

Sodium Adequate intake: +- 600 mg/day for body fluids 3500 mg/day kiwi average intake 1600 mg/day to reduce risk of chronic disease 2300 mg/day recommended upper limit

Sodium • Blood pressure • Atherosclerosis • Gastric cancer • Osteoporosis • And others

Sodium NZ Nutrition Survey Processed Foods Naturally in food and cooking

Sodium Cornflakes Oats

Sodium 315 mg 220 mg

Sodium 1000 mg 2000 mg

Summary Healthy Eating - title 1 Eat REAL Food 2 Moderation 3 Stop Eating When Satisfied