Food pyramids Dr Rania Abd El Hamid Hussein

Food pyramids Dr Rania Abd El Hamid Hussein MBBSch Master’s degree in Internal Medicine Doctor in Nutrition and Public Health Assistant Professor of Nutrition Faculty of Applied Medical Sciences KAU Dr Rania Hussein

• Food pyramids provide a general overview of healthy eating objectives. • Nutritional professionals should tailor food and meal plans , based on: 1. Specific calorie needs, 2. Physical characteristics , 3. Psychological and cultural characteristics , Dr Rania Hussein

Dietary Diversity • American pyramid • Latin American pyramid • Vegetarian pyramid • Mediterranean pyramid • Asian pyramid Dr Rania Hussein

USA old Dr Rania Hussein

Anatomy of My Pyramid 4. 1. Variety Activity 5. Gradual Change 2. Proportionality 3. Moderation Dr Rania Hussein

The My Pyramid Food Guidance System Dr Rania Hussein

The My Pyramid Food Guidance System Dr Rania Hussein

Are canned and frozen fruits and vegetables as healthful as fresh? • Canned fruits and vegetables generally provide as much fiber as their fresh or frozen counterparts. • Also, comparable in nutritional value and vitamins. Canned tomatoes may help prevent prostate cancer. Lycopene is more effective after heating as may be released more easily then. Dr Rania Hussein

Proportionality Increase Foods from Certain Food Groups • Consume 5 - 9 servings or 2 ½ to 4 ½ cups of fruits and vegetables each day. – Benefits: May reduce the risk of stroke, certain cancers, and type 2 diabetes, and encourages a healthy weight. • Consume at least 3 servings of milk, yogurt or cheese a day. – Benefits: Reduced risk for osteoporosis, high blood pressure, obesity. Dr Rania Hussein

Make Fruits and Vegetables Half of Your Plate Dr Rania Hussein

Vegetarian Food Pyramid Dr Rania Hussein

Vegeterianism: Suggested daily food intake (serving number) • • • Cereals (whole grains): 9 -11 Milk yogurt cheese: 3 Legumes: 2 -3 Nuts: 1 ( for Zn requirement) Egg: ½ Vegetables: 4 Fruits: 4 Added sugars: 6 -9 Added fats: 4 -6 (olive oil and canola oil) Use calcium, vitamin B 12 supplement if vegans Consume a source of vitamin C with a meal containing non haem iron source

Vegetarian diet 1. Lower animal protein intake favors a lower dietary fat 2. ↓ heme iron, but ↑ in non- heme iron and ascorbic acid→↓ risk of iron deficiency anemia 3. ↓ calcium intake, however their lower protein intake than omnivores helps retain dietary calcium But Vegans have a ↓intake of vitamin B 12 Dr Rania Hussein

Can you have eggs on a healthful diet? • The most nearly perfect food. • Rich in protein, vitamin A • Rich in Selenium • Eggs are a source of cholesterol but saturated fats are more significant in elevating blood cholesterol than dietary cholesterol. Dr Rania Hussein

Latin American Food Pyramid Dr Rania Hussein

Dr Rania Hussein

• 16 countries border the Mediterranean sea –E. g. Greece, Portugal, Spain, France, Italy • These areas have low rates of heart disease • Although different cultural and ethnic variations in diet, their diets share similar characteristics Dr Rania Hussein

Mediterranean Diet 1. ↑ plant foods : • fruit, vegetables, legumes → many vitamins and minerals • Vegetable oils: ↑MUFA, e. g. olive oil, nuts ↑PUFA, e. g. nuts 2. Red meat is separated from fish, poultry, nuts, legumes 3. Potatoes are separated from fruits and vegetables, and considered a grain product, Dr Rania Hussein

4. Low to moderate dairy products, fish, and poultry 5. ↓ sweets, ↓ red meat, ↓ eggs 6. Low to moderate wine, with meals Dr Rania Hussein

The Mediterranean Diet • Health benefits have been found from moderate wine consumption: – Up to 1 glass a day for women (5 oz total) – Up to 2 glasses a day for men (10 oz total) • 100% grape juice is a healthy choice for those who don’t drink wine. Dr Rania Hussein

The Mediterranean Diet Herbs & Spices Dr Rania Hussein

The Mediterranean Diet üCurry ü Garlic üCinnamon ü Rosemary üGinger ü Oregano ü Crushed red pepper üBlack pepper ü Cumin ü Coriander Dr Rania Hussein

Benefits of The Mediterranean Diet 1. Enhances memory and brain function 2. Lessens allergies, and arthritis 3. Promotes heart health: lowers LDLC levels and increases HDLC levels 4. Improves blood sugar level (good for diabetics) 5. Helps prevent certain cancers Dr Rania Hussein

Asian Food Pyramid Dr Rania Hussein

Asian/Japanese Food Pyramid… quite similar to Mediterranean! Dr Rania Hussein

Progressive departure from Mediterranean diet by younger generations more mothers work more westernized (more fast food chains) eating out more meals influence of TV commercials Dr Rania Hussein

What problems might occur with the Mediterranean or Asian diet pyramid 1. Milk is limited→ vitamin D and calcium are under consumed 2. High fat intake → obesity. 3. Extreme limitation on red meat →↓ iron intake 4. Alcohol recommendation → problems 5. For the Mediterranean pyramid, it’s impractical for agricultural and economic reasons to emphasize olive oil and depend on imported foods. Dr Rania Hussein

The healthy eating food pyramid (Harvard School of Public Health) Dr Rania Hussein

Red meat, butter, rice, bread, pasta, potato, sweet Dairy or Ca supplement 1 -2 times/ d Fish, poultry, eggs 0 - 2 times daily Nuts, legumes 1 -3 times daily Vegetables in abundance, fruits 2 -3 times daily Whole grains at most meals Plant oils Daily exercise and weight control Dr Rania Hussein

• It emphasizes plant oils, whole grains, fruits and vegetables, nuts and legumes • It limits red meat, butter, white rice, pasta, sweets, and potatoes • Daily vitamin - mineral supplementation (researchers recognized that most people do not eat optimal amounts of vitamins by diet alone) Dr Rania Hussein

References • Brown JE, Isaacs J, Wooldridge N, Krinke B, Murtaugh M. Nutrition through the lifecycle, 2007. 3 rd ed. Wadsworth publishing. • Mahan LK, Escott- Stamp S. krause’s food, and nutrition therapy 2008. 12 th ed. Saunders Elsevier. Canada. dr Rania Hussein