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NUTRITION IN HEALTH The impact of what you eat on your risk of disease/ill health
Dr Meg Pryor BMBS DRCOG MRCGP
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Attribution of deaths to risk factors and broken down by broad causes of
death in England, GBC Study 2013
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UK DIET – WORST IN EUROPE
Monteiro, C et al (2017). Household availability of
ultra-processed foods and
obesity in nineteen
European countries. Public
Health Nutrition, 1-9.
doi:10.1017/S136898001700
1379
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Heart Disease / Strokes
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CANCER
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OBESITY
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TYPE 2 DIABETES
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So…. What can we do?!
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Traffic light approach
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Taking it a step further…
REVERSING chronic disease with diet
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WHOLE PLANT FOODS – excluding processed foods, meats and dairy
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Which foods are the most protective?
Legumes – beans, split peas, lentils, chickpeas, soy beans
Berries – blackberries, strawberries, raspberries, blueberries, acai berries
Other Fruits – apples, citrus fruits, bananas, melon, mangos, kiwis, pears
Cruciferous Vegetables – broccoli, brussels, rocket, cabbage, kale, horseradish
Leafy Greens – spinach, rocket, collard greens, mixed lettuce, kale
Other Vegetables – peppers, onions, garlic, mushrooms, sweet potatoes, tomatoes, courgettes, pumpkin, carrots
Whole Grains – oats, barley, corn, wheat, quinoa
Flaxseeds – brown/golden, linseed
Nuts – walnuts, almonds, brazil nuts, cashews, macadamia, nut butters
Spices – turmeric, pepper, saffron, cinnamon, cumin, ginger, all spice, paprika
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BEANS – 3 servings daily
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BERRIES – 1 serving daily
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OTHER FRUITS – 3 servings daily
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CRUCIFEROUS VEGETABLES – 1 serving daily
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LEAFY GREENS - 2 servings daily
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OTHER VEGETABLES – 2 servings daily
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WHOLE GRAINS – 3 servings daily
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NUTS – 1 serving daily
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FLAXSEED – 1 tablespoon daily
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SPICES
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IN SUMMARY -
Many of our chronic diseases are preventable AND reversible.
Reduce intake processed food
Cut out processed meats
Eat more fruits and vegetables
Switch white/processed carbohydrate sources to wholegrain alternatives
Eats nuts/seeds regularly
Reduce consumption of animal products – start with a meat free day/week.
DO NOT opt for low calorie diets
“Carbs” are NOT your enemy
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Further resources
How Not To Die – Dr Michael
Greger
www.nutritionfacts.org
www.pcrm.org
Forks Over Knives app
- recipes
http://www.nutritionfacts.org/http://www.nutritionfacts.org/http://www.nutritionfacts.org/http://www.nutritionfacts.org/http://www.nutritionfacts.org/http://www.nutritionfacts.org/http://www.nutritionfacts.org/http://www.nutritionfacts.org/http://www.nutritionfacts.org/http://www.pcrm.org/