This document discusses how eating low-energy dense fruits and vegetables can help with weight management by promoting fullness while consuming fewer calories. It reviews studies showing that substituting fruits and vegetables for higher calorie foods leads to weight loss, especially when combined with reducing overall calorie intake. Tips are provided for incorporating more fruits and vegetables into meals in a weight loss plan.
Role of dietary habits in reduction of insulinfardina_omi
The document discusses the role of dietary habits in reducing insulin resistance. It defines key terms like insulin, glucagon, and insulin resistance. It then outlines several dietary factors that can increase or decrease insulin resistance, such as following a low-carb diet, intermittent fasting, increasing soluble fiber intake, avoiding refined carbs and sugar, and drinking green tea. Lifestyle habits like weight loss, exercise, and portion control are also described as ways to reduce insulin resistance.
This document provides an annotated bibliography summarizing research on the relationship between dietary fiber consumption and the prevention of type 2 diabetes. Several studies found that high intake of dietary fiber, particularly from whole grains, is associated with a significantly reduced risk of developing type 2 diabetes. Combining data from multiple cohort studies, daily consumption of two servings of whole grains was shown to decrease the risk of type 2 diabetes by 21%. While the studies were mostly epidemiological, they consistently showed that increased fiber intake, especially from whole grains and cereals, can play a protective role against type 2 diabetes.
The document discusses several environmental factors that contribute to obesity, including increased availability and consumption of high-fat, energy-dense foods and large portion sizes. It also notes decreased physical activity at work and in daily life due to more sedentary behaviors like TV watching. Additional factors mentioned are nutrition changes like eating out more often, especially at fast food restaurants, and industry marketing of unhealthy foods.
In this Australian randomized trial, continued avoidance of gluten was associated with fewer and less severe symptoms among patients with irritable bowel syndrome
Discuss the epidemiological burden of diabetes and rising food intakes, recognize insulin-glucose pathway effects by intramyocellular lipids, familiarize with clinical evidence and utilize guidelines by ACE/AACE, implement rapid assessment and practical application of plant-based nutrition and apply CPT billing codes for this intervention
Role of dietary habits in reduction of insulinfardina_omi
The document discusses the role of dietary habits in reducing insulin resistance. It defines key terms like insulin, glucagon, and insulin resistance. It then outlines several dietary factors that can increase or decrease insulin resistance, such as following a low-carb diet, intermittent fasting, increasing soluble fiber intake, avoiding refined carbs and sugar, and drinking green tea. Lifestyle habits like weight loss, exercise, and portion control are also described as ways to reduce insulin resistance.
This document provides an annotated bibliography summarizing research on the relationship between dietary fiber consumption and the prevention of type 2 diabetes. Several studies found that high intake of dietary fiber, particularly from whole grains, is associated with a significantly reduced risk of developing type 2 diabetes. Combining data from multiple cohort studies, daily consumption of two servings of whole grains was shown to decrease the risk of type 2 diabetes by 21%. While the studies were mostly epidemiological, they consistently showed that increased fiber intake, especially from whole grains and cereals, can play a protective role against type 2 diabetes.
The document discusses several environmental factors that contribute to obesity, including increased availability and consumption of high-fat, energy-dense foods and large portion sizes. It also notes decreased physical activity at work and in daily life due to more sedentary behaviors like TV watching. Additional factors mentioned are nutrition changes like eating out more often, especially at fast food restaurants, and industry marketing of unhealthy foods.
In this Australian randomized trial, continued avoidance of gluten was associated with fewer and less severe symptoms among patients with irritable bowel syndrome
Discuss the epidemiological burden of diabetes and rising food intakes, recognize insulin-glucose pathway effects by intramyocellular lipids, familiarize with clinical evidence and utilize guidelines by ACE/AACE, implement rapid assessment and practical application of plant-based nutrition and apply CPT billing codes for this intervention
The document discusses guidelines from major medical organizations that vegan and vegetarian diets can be healthy and nutritionally adequate for people of all ages. It provides tips for raising children on a vegan diet, including ensuring adequate nutrition from breastmilk or formula for infants and assembling meals with plant-based proteins, healthy fats, and nutrients of concern at different stages of child development. Position statements from organizations are presented to show that a vegan diet can be followed safely by children without compromising their nutrition or growth.
The document discusses energy balance and factors that influence total daily energy expenditure and intake. It explains that energy balance occurs when energy intake equals energy expenditure, and that a positive or negative balance can affect body weight over time. It also outlines the components of total daily energy expenditure, including basal metabolic rate, physical activity, and the thermic effect of food. Key factors that can influence each of these components are described.
In a randomized trial comparing low-carbohydrate and low-fat diets in patients with type 2 diabetes, both diets produced similar weight loss over 2 years but glycemic control improved more with low-carbohydrate. Low-carbohydrate increased HDL cholesterol levels but had no other effects on lipids or blood pressure. While glycemic control benefits were transient, low-carbohydrate was not shown to have metabolic risks even with higher saturated fat intake.
Plant-based Eating: Enhancing Health Benefits, Minimizing Nutritional RisksRobin Allen
Learning Objectives
At the end of the session, the participants will be able to:
1. Know there is no single definition of a plant-based diet.
2. Discuss health aspects of vegetarian and vegan diets and quality of evidence supporting health claims.
3. Assess nutritional adequacy/status of vegetarians and/or vegans throughout the life cycle and provide strategies for meeting dietary recommendations for vitamin B12, DHA calcium, and zinc.
Fat intake US has remained rather stable during the past decades despite many claims. I present here the case based on USDA and NHANES data.
Claiming that fat intake has decreased in US is as silly as advising a dieter: “If you want to follow a low-fat diet just keep your fat intake at the current level and simply increase the consumption of carbs. Then you are on low-fat diet and you will reap all the benefits of the diet”
This randomized study compared the effects of a Nordic diet versus a control diet high in refined wheat and butter on insulin sensitivity, lipid profiles, and inflammation markers in individuals with metabolic syndrome. 200 participants were randomized to either the Nordic diet rich in berries, root vegetables, fish, rye, and canola oil or the control diet for 18-24 weeks. The Nordic diet led to improvements in some lipid parameters and the inflammatory marker IL-1Ra compared to the control diet. However, there were no differences between the diets in terms of LDL, HDL cholesterol, insulin sensitivity, blood glucose, blood pressure, or other inflammation markers. The control diet was not representative of participants' usual diets and may have been
There are a lot of "myths" about plant based nutrition. In this light hearted review of some of the most common myths learn more how plant based nutrition can improve your health.
Geriatric nutrition- nutrition for optimal health, energy, and longevity in o...SriramNagarajan16
The over-sixties make up the fastest growing segment of the population in most countries. Although life expectancy
has also increased dramatically over the last 100 years, this segment of the population is susceptible to many health
risks from a poor diet. Evidence from various sources indicates that many older people fail to get the amounts and
types of food necessary to meet essentialenergy and nutrient needs. There are numerous reasons why older people
might not be getting the most nutritious diet Assessment of nutritional status is essential for preventing or maintaining
a chronic disease and for healing. Knowing the causes of changing nutritional needs and dietary preferences is needed
to understand a patient’s nutritional status. The nutrient requirements for older adults include increased in take of
vitamins D,B 12 ,and B 6and calcium. An old Age individual needs to balance energy intake with his or her level of
physical activity to avoid storing excess body fat. Dietary practices and food choices are related to wellness and affect
health, fitness, weight management, and the prevention of chronic diseases such as osteoporosis, cardiovascular
diseases, cancer , and diabetes.the present Article Reviews the role of balanced Nutrition for old Age Persons
This document analyzes the short-term benefits of the ketogenic diet (KD), such as fast weight loss and reduced blood lipids, versus the unknown long-term health outcomes. While initial studies show advantages of the KD, long-term consumption may lead to deficiencies. More research is needed to understand long-term effects, especially for average individuals not in disease states. The KD may not be a sustainable lifestyle change and could potentially cause psychological or physiological issues if maintained indefinitely.
Medical experts should consider minimal and optimal levels of protein intake for their patients. This presentation discusses the current RDA & how this affects the nutritional balance of a person's well being.
Check out more information at http://www.GoBeneVia.com/blog
Genetics of Obesity: The thrifty gene hypothesisStephen Magness
Early humans faced regular cycles of feast and famine that promoted the evolution and selection of "thrifty genes" that increased the body's ability to efficiently store and utilize fuels like fat and glucose. While these genes provided an evolutionary advantage in the past by helping humans survive periods of starvation, they predispose modern humans to obesity and related diseases due to our current environment of abundant food and low physical activity levels. The "thrifty genotype" hypothesis has been expanded to include the concept of a "thrifty epigenome," where environmental factors like famine experienced by pregnant mothers can epigenetically influence gene expression and metabolic function in offspring in ways that increase disease risk in a modern context of plentiful food.
This document summarizes the results of 5 randomized controlled trials lasting at least 2 years that compared low carbohydrate diets to low fat diets for weight loss. [1] The earliest trial from 2006 found equal weight loss after 3 years. [2] The first 2-year trial from 2008 found greater weight loss with low carb. [3] The second 2-year trial from 2009 found equal weight loss. [4] The third 2-year trial from 2010 also found equal weight loss. [5] The fourth 2-year trial from 2012 again found equal weight loss between groups. In conclusion, the short-term weight loss advantage of low carb diets was not sustained in these long-term trials of 2 years
Ayuno intermitente en la salud, envejecimiento y enfermedad.Nicolas Ugarte
Articulo muy interesante de ayuno intermitente.
Estudios preclínicos y ensayos clínicos han demostrado que el ayuno intermitente tiene beneficios de amplio espectro para muchas afecciones de salud, como obesidad, diabetes mellitus, enfermedades cardiovasculares, cánceres y trastornos neurológicos.
This document discusses energy balance and basal metabolic rate (BMR). It defines energy balance as the balance between energy intake and energy expenditure. BMR is the minimum energy required to sustain vital functions in the body. The document outlines factors that influence BMR such as age, gender, thyroid hormones. It also discusses methods of measuring body fat percentage such as skinfold measurements, hydrodensitometry, bioelectrical impedance, and DEXA scans. The risks of overnourishment and obesity are explained as well as tips for maintaining a healthy weight.
Fruits and Vegetables in a Healthy Diet by Prof Jaap SeidellKiwifruit Symposium
Prof Jaap Seidell, Full Professor at the VU University Amsterdam, The Netherlands. Presented at the 1st International Symposium on Kiwifruit and Health: http://www.kiwifruitsymposium.org/presentations/fruits-and-vegetables-in-a-healthy-diet/
An epidemic of chronic non-communicable diseases is sweeping the globe. It is afflicting especially vulnerable
groups in urban settings. Upstream factors include societal problems such as loss of social cohesion, chronic stress, poverty and unhealthy food environments.
This document discusses reversive medicine and immunity. It defines reversive medicine as the area of medicine that studies and demonstrates the reversal of human and planetary disease through the scientific evidence of a plant-based diet. It notes that human health is interdependent on planetary health, and that a plant-based diet is associated with well-being and reduces risks of chronic diseases. A whole food, plant-based diet accompanied by lifestyle factors is the basis for human health, and is also the most significant solution for reducing global warming and improving planetary health.
O documento discute inibidores de apetite usados para emagrecimento, incluindo anfepramona, femproporex, mazindol e sibutramina. Estes medicamentos podem causar efeitos colaterais como humor instável e depressão, e atuam inibindo o apetite, estimulando a saciedade ou bloqueando a absorção de gordura. O documento fornece detalhes sobre os mecanismos de ação e efeitos colaterais de cada medicamento.
Many diets and weight loss plans these days advocate cutting out fruit from your diet. They claim that fruits are high in sugar and calories, well here are 12 healthy low calorie fruit options that you should be adding to your diet on a regular basis.
O documento é uma monografia apresentada por três estudantes de Farmácia sobre obesidade e o uso de anorexígenos. A monografia inclui um resumo descrevendo obesidade como uma doença crônica associada a outras doenças e fatores de risco. Ele também discute os diferentes tipos de medicamentos anorexígenos usados no tratamento da obesidade e seus mecanismos de ação.
The document discusses guidelines from major medical organizations that vegan and vegetarian diets can be healthy and nutritionally adequate for people of all ages. It provides tips for raising children on a vegan diet, including ensuring adequate nutrition from breastmilk or formula for infants and assembling meals with plant-based proteins, healthy fats, and nutrients of concern at different stages of child development. Position statements from organizations are presented to show that a vegan diet can be followed safely by children without compromising their nutrition or growth.
The document discusses energy balance and factors that influence total daily energy expenditure and intake. It explains that energy balance occurs when energy intake equals energy expenditure, and that a positive or negative balance can affect body weight over time. It also outlines the components of total daily energy expenditure, including basal metabolic rate, physical activity, and the thermic effect of food. Key factors that can influence each of these components are described.
In a randomized trial comparing low-carbohydrate and low-fat diets in patients with type 2 diabetes, both diets produced similar weight loss over 2 years but glycemic control improved more with low-carbohydrate. Low-carbohydrate increased HDL cholesterol levels but had no other effects on lipids or blood pressure. While glycemic control benefits were transient, low-carbohydrate was not shown to have metabolic risks even with higher saturated fat intake.
Plant-based Eating: Enhancing Health Benefits, Minimizing Nutritional RisksRobin Allen
Learning Objectives
At the end of the session, the participants will be able to:
1. Know there is no single definition of a plant-based diet.
2. Discuss health aspects of vegetarian and vegan diets and quality of evidence supporting health claims.
3. Assess nutritional adequacy/status of vegetarians and/or vegans throughout the life cycle and provide strategies for meeting dietary recommendations for vitamin B12, DHA calcium, and zinc.
Fat intake US has remained rather stable during the past decades despite many claims. I present here the case based on USDA and NHANES data.
Claiming that fat intake has decreased in US is as silly as advising a dieter: “If you want to follow a low-fat diet just keep your fat intake at the current level and simply increase the consumption of carbs. Then you are on low-fat diet and you will reap all the benefits of the diet”
This randomized study compared the effects of a Nordic diet versus a control diet high in refined wheat and butter on insulin sensitivity, lipid profiles, and inflammation markers in individuals with metabolic syndrome. 200 participants were randomized to either the Nordic diet rich in berries, root vegetables, fish, rye, and canola oil or the control diet for 18-24 weeks. The Nordic diet led to improvements in some lipid parameters and the inflammatory marker IL-1Ra compared to the control diet. However, there were no differences between the diets in terms of LDL, HDL cholesterol, insulin sensitivity, blood glucose, blood pressure, or other inflammation markers. The control diet was not representative of participants' usual diets and may have been
There are a lot of "myths" about plant based nutrition. In this light hearted review of some of the most common myths learn more how plant based nutrition can improve your health.
Geriatric nutrition- nutrition for optimal health, energy, and longevity in o...SriramNagarajan16
The over-sixties make up the fastest growing segment of the population in most countries. Although life expectancy
has also increased dramatically over the last 100 years, this segment of the population is susceptible to many health
risks from a poor diet. Evidence from various sources indicates that many older people fail to get the amounts and
types of food necessary to meet essentialenergy and nutrient needs. There are numerous reasons why older people
might not be getting the most nutritious diet Assessment of nutritional status is essential for preventing or maintaining
a chronic disease and for healing. Knowing the causes of changing nutritional needs and dietary preferences is needed
to understand a patient’s nutritional status. The nutrient requirements for older adults include increased in take of
vitamins D,B 12 ,and B 6and calcium. An old Age individual needs to balance energy intake with his or her level of
physical activity to avoid storing excess body fat. Dietary practices and food choices are related to wellness and affect
health, fitness, weight management, and the prevention of chronic diseases such as osteoporosis, cardiovascular
diseases, cancer , and diabetes.the present Article Reviews the role of balanced Nutrition for old Age Persons
This document analyzes the short-term benefits of the ketogenic diet (KD), such as fast weight loss and reduced blood lipids, versus the unknown long-term health outcomes. While initial studies show advantages of the KD, long-term consumption may lead to deficiencies. More research is needed to understand long-term effects, especially for average individuals not in disease states. The KD may not be a sustainable lifestyle change and could potentially cause psychological or physiological issues if maintained indefinitely.
Medical experts should consider minimal and optimal levels of protein intake for their patients. This presentation discusses the current RDA & how this affects the nutritional balance of a person's well being.
Check out more information at http://www.GoBeneVia.com/blog
Genetics of Obesity: The thrifty gene hypothesisStephen Magness
Early humans faced regular cycles of feast and famine that promoted the evolution and selection of "thrifty genes" that increased the body's ability to efficiently store and utilize fuels like fat and glucose. While these genes provided an evolutionary advantage in the past by helping humans survive periods of starvation, they predispose modern humans to obesity and related diseases due to our current environment of abundant food and low physical activity levels. The "thrifty genotype" hypothesis has been expanded to include the concept of a "thrifty epigenome," where environmental factors like famine experienced by pregnant mothers can epigenetically influence gene expression and metabolic function in offspring in ways that increase disease risk in a modern context of plentiful food.
This document summarizes the results of 5 randomized controlled trials lasting at least 2 years that compared low carbohydrate diets to low fat diets for weight loss. [1] The earliest trial from 2006 found equal weight loss after 3 years. [2] The first 2-year trial from 2008 found greater weight loss with low carb. [3] The second 2-year trial from 2009 found equal weight loss. [4] The third 2-year trial from 2010 also found equal weight loss. [5] The fourth 2-year trial from 2012 again found equal weight loss between groups. In conclusion, the short-term weight loss advantage of low carb diets was not sustained in these long-term trials of 2 years
Ayuno intermitente en la salud, envejecimiento y enfermedad.Nicolas Ugarte
Articulo muy interesante de ayuno intermitente.
Estudios preclínicos y ensayos clínicos han demostrado que el ayuno intermitente tiene beneficios de amplio espectro para muchas afecciones de salud, como obesidad, diabetes mellitus, enfermedades cardiovasculares, cánceres y trastornos neurológicos.
This document discusses energy balance and basal metabolic rate (BMR). It defines energy balance as the balance between energy intake and energy expenditure. BMR is the minimum energy required to sustain vital functions in the body. The document outlines factors that influence BMR such as age, gender, thyroid hormones. It also discusses methods of measuring body fat percentage such as skinfold measurements, hydrodensitometry, bioelectrical impedance, and DEXA scans. The risks of overnourishment and obesity are explained as well as tips for maintaining a healthy weight.
Fruits and Vegetables in a Healthy Diet by Prof Jaap SeidellKiwifruit Symposium
Prof Jaap Seidell, Full Professor at the VU University Amsterdam, The Netherlands. Presented at the 1st International Symposium on Kiwifruit and Health: http://www.kiwifruitsymposium.org/presentations/fruits-and-vegetables-in-a-healthy-diet/
An epidemic of chronic non-communicable diseases is sweeping the globe. It is afflicting especially vulnerable
groups in urban settings. Upstream factors include societal problems such as loss of social cohesion, chronic stress, poverty and unhealthy food environments.
This document discusses reversive medicine and immunity. It defines reversive medicine as the area of medicine that studies and demonstrates the reversal of human and planetary disease through the scientific evidence of a plant-based diet. It notes that human health is interdependent on planetary health, and that a plant-based diet is associated with well-being and reduces risks of chronic diseases. A whole food, plant-based diet accompanied by lifestyle factors is the basis for human health, and is also the most significant solution for reducing global warming and improving planetary health.
O documento discute inibidores de apetite usados para emagrecimento, incluindo anfepramona, femproporex, mazindol e sibutramina. Estes medicamentos podem causar efeitos colaterais como humor instável e depressão, e atuam inibindo o apetite, estimulando a saciedade ou bloqueando a absorção de gordura. O documento fornece detalhes sobre os mecanismos de ação e efeitos colaterais de cada medicamento.
Many diets and weight loss plans these days advocate cutting out fruit from your diet. They claim that fruits are high in sugar and calories, well here are 12 healthy low calorie fruit options that you should be adding to your diet on a regular basis.
O documento é uma monografia apresentada por três estudantes de Farmácia sobre obesidade e o uso de anorexígenos. A monografia inclui um resumo descrevendo obesidade como uma doença crônica associada a outras doenças e fatores de risco. Ele também discute os diferentes tipos de medicamentos anorexígenos usados no tratamento da obesidade e seus mecanismos de ação.
O documento discute o tratamento da obesidade, incluindo o uso de derivados de anfetamina. Apresenta casos clínicos de pacientes obesos e propõe programas de tratamento com dieta, atividade física e possível uso de medicação anorexígena de forma segura e acompanhada por equipe médica.
Este documento discute as fontes de estresse entre profissionais de saúde, como estudantes e médicos, e os objetivos e serviços do SEPA (Serviço de Orientação Psicológica ao Aluno) para oferecer apoio psicológico gratuito a estudantes da FMABC. O documento também analisa os motivos inconscientes para a escolha da profissão médica e os momentos críticos que podem causar estresse durante a formação acadêmica.
The Food Pyramid outlines 6 food groups and recommends eating more servings from the groups at the bottom and fewer from those at the top. Grains form the base and should provide 50% of daily calories. Fruits and vegetables are next and provide vitamins and fiber, with 5-9 servings recommended daily. Dairy, meat and alternatives make up the third level and supply nutrients like calcium and protein, with 2-3 servings each day. Fats, oils and sweets at the top should be eaten sparingly and in moderation.
Das ist ein Vortrag, den Dr. Clarence P. Davis im Jahre 2007 im Rahmen eines Anti-Aging Kongresses in Paris gehalten hat. Er beinhaltet theoretisches Basis- und Hintergrundswissen zu den verschiedenen Diaettypen, sowie einige praktische Beispiele aus dem aerztlichen Alltag.
New research from New Zealand has found that a diet of plant-based whole foods can shrink your waistline, reverse type 2 diabetes, and lower cholesterol levels. Participants in the study lost an average of 11.5 kilograms after one year – despite being told to eat as much as they wanted.
New research from New Zealand has found that a diet of plant-based whole foods can shrink your waistline, reverse type 2 diabetes, and lower cholesterol levels. Participants in the study lost an average of 11.5 kilograms after one year – despite being told to eat as much as they wanted.
New research from New Zealand has found that a diet of plant-based whole foods can shrink your waistline, reverse type 2 diabetes, and lower cholesterol levels. Participants in the study lost an average of 11.5 kilograms after one year – despite being told to eat as much as they wanted.
New research from New Zealand has found that a diet of plant-based whole foods can shrink your waistline, reverse type 2 diabetes, and lower cholesterol levels. Participants in the study lost an average of 11.5 kilograms after one year – despite being told to eat as much as they wanted.
This study found that a plant-based whole foods diet can help people lose significant weight, even when eating unlimited portions. Participants lost an average of 11.5 kg in one year while eating as much as they wanted of foods like bread, pasta and potatoes. The plant-based diet was low in fat at 7-15% of calories and included unlimited whole grains, legumes, vegetables and fruits. Participants saw reductions in waist size, cholesterol levels and some were able to reduce diabetes medications, showing health benefits beyond weight loss.
New research from New Zealand has found that a diet of plant-based whole foods can shrink your waistline, reverse type 2 diabetes, and lower cholesterol levels.
Participants in the study lost an average of 11.5 kilograms after one year – despite being told to eat as much as they wanted.
This document provides an overview of a lesson plan for teaching teens about healthy diets. The lesson covers definitions of healthy diets, dietary guidelines, food groups, reading nutrition labels, computing calorie needs, and exercise recommendations. It includes objectives, materials, and a two-part lesson plan outline that involves students collecting a 24-hour dietary recall from someone and then analyzing it based on dietary guidelines and calorie needs. The lesson also discusses recommendations for cancer prevention and the American Diabetes Association's plate method for portion control.
This document discusses the benefits of adding flax to low-carbohydrate diets. It provides six reasons why flax is a good addition:
1) Flax is low in digestible carbohydrates and fits within daily carb limits of popular low-carb diets.
2) Flax has a low glycemic index, which allows for its inclusion in low-carb diets that permit low GI foods.
3) Flax is a good source of dietary fiber, helping to increase fiber intake from low-carb diets that are typically low in fiber.
4) Flax is low in saturated fat and will not significantly increase saturated fat intake when added to a low-carb diet.
Diabetes SA's Annual Food and Health Seminar 'Mediterranean Magic' was held on Saturday 21 February 2015 at the Adelaide Convention Centre in their brand new Panorama Rooms.
After the opening by General Manager, Fiona Benton, the 400 guests (approx.) were informed of all of the benefits of enjoying a Mediterranean eating pattern through including legumes and nuts every day by Dr Alison Coates, from the University of South Australia.
At morning tea time, guests were invited to enjoy tasting some of the Mediterranean foods through mini sweet potato, button mushroom and spinach frittatas, mini chicken, tabouleh and hummus wraps and diced fruit with vanilla bean yoghurt. Guests were also treated by the Australian Mushroom Growers Association with a very tasty mushroom, rice and quinoa salad, which everyone seemed to enjoy!
After morning tea, Glenn Cardwell, an Accredited Practising Dietitian from Perth, entertained the crowd and discussed the many benefits of consuming vegetables and most importantly, consuming mushrooms as part of your five serves of vegetables every day.
Then to show guests how easy it is to embed the Mediterranean style of eating into every day meals, Danielle (Health Promotions Officer) and Dayna (Dietitian) from Diabetes SA conducted a cooking demonstration where they made rice paper salad rolls and berry and yoghurt parfaits.
Feedback from the seminar was very positive and the venue was beautiful with stunning views of the river and Adelaide Oval.
Thank you to all who attended and organised the seminar, making it a great success.
http://www.diabetessa.com.au/latest-news/annual-food-and-health-seminar-mediterranean-magic.html
This document discusses transitioning traditional American breakfasts to healthier versions based on the New American Plate model. It provides an overview of the New American Plate, which emphasizes filling 2/3 of the plate with vegetables, fruits, whole grains and beans and 1/3 or less with lean protein. Six traditional breakfasts are described along with suggested healthier alternatives that better follow the New American Plate guidelines. Recipes beginning on page 25 provide options for implementing the recommended plant-forward breakfasts.
Learn from Bethany Doerfler, MS, RD, LDN, a registered dietitian whose clinical practice and research focuses on providing wellness-based medical nutrition therapy for digestive disorders and allergic bowel diseases. She currently practices in the Division of Gastroenterology and Hepatology at Northwestern Medicine in Chicago, IL. She is the first dietitian to be fully integrated into a gastroenterology division for both research and patient care. This presentation is optimized for Scleroderma patients to learn about their diet options to improve scleroderma symptoms and their gut health.
The document discusses various diets and principles of healthy eating. It describes therapeutic diets prescribed by doctors to improve health, as well as modern diet plans like Atkins, Zone, and Weight Watchers. The principles of a healthy diet are outlined as eating a variety, limiting saturated fats and sugar, and drinking water regularly. Intermittent fasting is explained as alternating between fasting and eating on a schedule. Ayurvedic rules for eating emphasize eating when hungry, in a calm setting, and avoiding distractions during meals.
This document discusses assessing a patient's diet and using low-calorie diets (LCD) and very low-calorie diets (VLCD) for weight loss and management. It provides information on factors that influence food choices, differences between plant-based and Western diets, strategies for changing diet and lifestyle, and using meal replacements and customizing protein intake as part of a weight loss plan.
Whole grains contain antioxidants that rival or exceed those in fruits and vegetables. Research shows that eating whole grains may reduce the risk of heart disease, cancer, and diabetes by lowering triglycerides, improving insulin control, aiding weight management, and slowing arterial plaque buildup. All grains start as whole grains, and keeping all three parts - the bran, germ, and endosperm - qualifies it as a whole grain. The 2005 Dietary Guidelines recommend making at least half of daily grain servings whole grains.
Energy balance is the difference between energy intake through food consumption and energy expenditure. An imbalance where intake exceeds expenditure over time leads to weight gain as excess calories are stored as fat. Most obese individuals do not have abnormal reductions in metabolic rate. Weight regain is prevented when energy intake is reduced to match expenditures set by the body's new size and composition after weight loss.
Getting children to eat their vegetables can be challenging. Research shows that children do not consume the recommended amounts of vegetables due to tastes and textures. One strategy is to repeatedly expose children to vegetables to help them develop a liking. A recent study found that covertly adding pureed vegetables to commonly eaten foods like pasta sauce and bread increased vegetable intake without reducing the amount of entree consumed. The study suggests that hiding vegetables in well-liked recipes can help get more vegetables into children's diets.
The document discusses several different diet plans and types of diets, including:
- Metabolic confusion diets, which claim to vary food intake in ways that confuse the body's metabolism and promote weight loss.
- The blood type diet, which advocates tailoring one's diet based on their blood type (O, A, B, or AB) and claims each type has unique dietary needs.
- The Hallelujah diet, which takes a biblical approach and focuses on a vegan diet of mostly raw and living foods.
- Common diet categories like low-fat, low-carbohydrate, low-calorie, and calorie restriction diets.
- Detox diets, which claim
Tratamento Da Obesidade VersãO CompletaFernanda Melo
O documento discute conceitos e tratamentos da obesidade. Resume que a obesidade é uma doença crônica associada a riscos à saúde e que seu tratamento envolve mudanças alimentares e de estilo de vida, como dieta balanceada, atividade física e, em casos graves, cirurgia bariátrica.
C U R RÍ C U L O E L E T I V O P S I Q U I A T R I AFernanda Melo
Este documento resume las discusiones de una reunión sobre las disciplinas de psiquiatría y psicología médica en una facultad de medicina. Se proponen varias opciones para el currículo básico de psiquiatría, con diferentes conjuntos de temas considerados esenciales o accesorios. También se describen algunos cursos electivos existentes y propuestos relacionados con emergencias psiquiátricas, trastornos sexuales e iniciación científica.
O documento discute transtornos alimentares, definindo anorexia nervosa e bulimia nervosa, descrevendo seus sintomas clínicos e complicações. Também aborda causas, tratamento incluindo nutrição, medicamentos e psicoterapia, e prevenção destes transtornos.
O documento discute conceitos de obesidade, incluindo índice de massa corporal e distribuição de gordura corporal, e seus impactos na saúde. Também aborda tratamentos para obesidade como dieta, atividade física e auto-monitorização alimentar.
O documento discute o tratamento da obesidade, incluindo os riscos da obesidade abdominal, as causas multifatoriais da obesidade, e o uso de medicações anorexígenas como sibutramina, orlistat e fentermina no tratamento da obesidade sempre associadas à dieta e atividade física. Apresenta também um caso clínico de uma paciente obesa para discutir a programação de tratamento.
Does Over-Masturbation Contribute to Chronic Prostatitis.pptxwalterHu5
In some case, your chronic prostatitis may be related to over-masturbation. Generally, natural medicine Diuretic and Anti-inflammatory Pill can help mee get a cure.
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Here is the updated list of Top Best Ayurvedic medicine for Gas and Indigestion and those are Gas-O-Go Syp for Dyspepsia | Lavizyme Syrup for Acidity | Yumzyme Hepatoprotective Capsules etc
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Em consonância com os ODS – Objetivos do Desenvolvimento Sustentável e a Estratégia Global para a Saúde das Mulheres, Crianças e Adolescentes, e aplicando uma abordagem baseada nos direitos humanos, os esforços de cuidados pós-natais devem expandir-se para além da cobertura e da simples sobrevivência, de modo a incluir cuidados de qualidade.
Estas diretrizes visam melhorar a qualidade dos cuidados pós-natais essenciais e de rotina prestados às mulheres e aos recém-nascidos, com o objetivo final de melhorar a saúde e o bem-estar materno e neonatal.
Uma “experiência pós-natal positiva” é um resultado importante para todas as mulheres que dão à luz e para os seus recém-nascidos, estabelecendo as bases para a melhoria da saúde e do bem-estar a curto e longo prazo. Uma experiência pós-natal positiva é definida como aquela em que as mulheres, pessoas que gestam, os recém-nascidos, os casais, os pais, os cuidadores e as famílias recebem informação consistente, garantia e apoio de profissionais de saúde motivados; e onde um sistema de saúde flexível e com recursos reconheça as necessidades das mulheres e dos bebês e respeite o seu contexto cultural.
Estas diretrizes consolidadas apresentam algumas recomendações novas e já bem fundamentadas sobre cuidados pós-natais de rotina para mulheres e neonatos que recebem cuidados no pós-parto em unidades de saúde ou na comunidade, independentemente dos recursos disponíveis.
É fornecido um conjunto abrangente de recomendações para cuidados durante o período puerperal, com ênfase nos cuidados essenciais que todas as mulheres e recém-nascidos devem receber, e com a devida atenção à qualidade dos cuidados; isto é, a entrega e a experiência do cuidado recebido. Estas diretrizes atualizam e ampliam as recomendações da OMS de 2014 sobre cuidados pós-natais da mãe e do recém-nascido e complementam as atuais diretrizes da OMS sobre a gestão de complicações pós-natais.
O estabelecimento da amamentação e o manejo das principais intercorrências é contemplada.
Recomendamos muito.
Vamos discutir essas recomendações no nosso curso de pós-graduação em Aleitamento no Instituto Ciclos.
Esta publicação só está disponível em inglês até o momento.
Prof. Marcus Renato de Carvalho
www.agostodourado.com
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2. There are many proposed strategies for losing
or maintaining weight.
This presentation looks at only one strategy:
substituting low-energy-dense fruits and
vegetables for foods with high energy density in
order to lower the number of calories consumed.
References to all studies are in “Can fruits and vegetables help people to
manage their weight?” in the CDC Web site:
www.cdc.gov/nccdphp/dnpa and in the notes in this electronic
PowerPoint presentation.
3. What Is Energy Density?
It is the relationship of calories to weight of
food (i.e.,calories per gram).
All foods are in one of three categories:
High-energy-dense foods: 4-9 calories per gram
(e.g., cookies, crackers, butter, bacon)
Medium-energy-dense foods: 1.5-4 calories per gram
(e.g., bagels, dried fruits, hummus, part-skim mozzarella)
Low-energy-dense foods: 0.0-1.5 calories per gram
(e.g., most fresh fruits and vegetables, fat-free yogurt,
broth-based soups)
4. Dietary Guidelines for Americans (2005)
“…calorie-lowering strategies include eating
foods that are low in calories for a given
measure of food (e.g., many kinds of
vegetables and fruits and some soups).”
“…make substitutions to avoid excessive
calorie intake.”
5. Volume, Density, and Calories in
Weight Management
Feeling full is one reason people stop eating.
Volume affects the feeling of being full.
Low-energy-dense foods have fewer calories than the
same volume of high-energy-dense foods. People who eat
low-energy-dense foods can feel full while eating fewer
calories.
Water and fiber increase volume and reduce energy
density.
Fruits and vegetables have high water and fiber content
and are relatively low in calories and energy density.
Conclusion: Fruits and vegetables are good substitutes
for high-energy-dense foods in a weight management
program.
6. So how do people lose weight?
To lose weight people must consume fewer
calories than they expend.
Eating fewer calories is difficult, but feeling
full is one reason that people stop eating.
The amount or volume of food a person eats
prompts a feeling of being full.
7. One study* provides evidence that feeling full is
more likely to make a person stop eating than
than the total calories consumed.
For 5 days, 20 participants ate as much as they
wanted from food offered to them over 5 days.
The diet alternated from low-energy-dense to
high-energy-dense foods.
Result:
The participants felt full on the low-energy-density
diet after eating just over half the calories (1570
kcal) they consumed before feeling full on the
high-energy-density diet (3000 kcal).
* Duncan KH, Bacon JA, Weinsier RL. The effects of high and low energy density diets on satiety, energy intake, and eating time of
obese and nonobese subjects. Am J Clin Nutr 1983;37:763-7.
8. Eating low-energy-dense foods =
Fewer calories consumed than when eating
high-energy-dense foods, but feeling equally full
For 2 days, researchers provided meals and snacks for 2
days to women who were assigned to a low-, medium-, or
high-calorie menu.
The women in each group ate until they were full.
All groups of women ate a similar amount, or volume, of
food.
The study suggests that the volume of food, not calories,
makes people feel full.
Bell EA, Castellanos VH, Pelkman CL, Thorwart ML, Rolls BJ. Energy density of foods affects energy intake in normal-weight
women. Am J Clin Nutr 1998;67:412-420.
9. Volume affects energy density
and the feeling of being full.*
Yogurt milkshakes were given 30 minutes before lunch
on 3 different days.
The shakes came in three sizes: 300 mL, 450 mL, and
600 mL, BUT had equal calories. (Higher volumes were
achieved by incorporating air.)
Participants consumed 12% fewer calories at lunch after
drinking the 600 mL milkshake.
Participants reported greater feelings of fullness after
drinking the 450 ml milkshake or the 600 ml milkshake
than after the 300 ml drink.
*Rolls BJ, Bell EA, Waugh BA. Increasing the volume of a food by incorporating air affects satiety in men. Am J Clin Nutr
2000;72:361-368.
10. Water, Energy Density, and the Feeling of Being Full
On 3 different days during a 4-week study*
24 women ate the same foods over 3 days, but prepared differently
each day
Day 1: chicken-rice casserole (1 1/3 cups).
Day 2: chicken-rice casserole (1 1/3 cups) with a glass (8 oz.) water.
Day 3: chicken-rice soup (2½ cups) made by adding 8 oz. water into
the casserole ingredients used the previous day.
Eating the soup (compared to the foods on other days)
- Significantly increased the feeling of being full.
- Reduced the participants’ hunger.
- Significantly reduced the number of calories the women consumed
during lunch.
*Rolls BJ, Bell EA, Thorwart ML. Water incorporated into a food but not served with a food decreases energy intake in lean women.
Am J Clin Nutr 1999;70:448-55.
11. A literature review* found similar findings:
Short-term studies: Low-energy-dense foods promoted
feeling full, reduced hunger, and provided fewer calories.
Long-term studies: Low-energy-dense foods promoted
moderate weight loss.
Studies lasting longer than 6 months: Weight loss was
three times greater for people who ate foods of low
energy density than for those who simply ate low-fat
foods.
*Yao M, Roberts SB. Dietary energy density and weight regulation. Nutr Rev 2001;59:247-58.
12. Fruits and Vegetables = Low Energy Density
Fat increases the energy density of foods.
Water and fiber in foods increase volume and
reduce energy density.
In their natural state, fruits and vegetables have
high water and fiber content and are low in fat
and energy density.
The USDA’s Web site on food composition (
www.nal.usda.gov/fnic/foodcomp) lists water and fiber
content, as well as other food components, including
calories, for hundreds of vegetables and fruits.
13. Studies* with fruit and fruit juices show:
Whole fruit is more satiating.
Whole fruit contains fiber, and juice is fiber-free.
*Haber GB, Heaton KW, Murphy D, Burroughs LF. Depletion and disruption of dietary fibre. Effects on
satiety, plasma-glucose, and serum insulin. Lancet 1977;2:679-88.
*Bolton RP, Heaton KW, Burroughs LF. The role of dietary fiber in satiety, glucose, and insulin: studies with
fruit and fruit juice. Am J Clin Nutr 1981;34:211-17.
14. Vegetables, Fiber, Water, and Feeling
Full
In a series of studies* by Gustafsson and colleagues:
Researchers found that adding vegetables (carrots and
spinach) to meals but keeping the same number of
calories enhanced the feeling of being full if at least 200 g
of vegetables were added.
Ratings of fullness were correlated positively with the
fiber content, water content, and total weight of the meal.
*Gustafsson K, Asp N-G, Hagander B, Nyman M. Effects of different vegetables in mixed meals on glucose homeostasis and
satiety. Eur J Clin Nutr 1993;47:192-200.
Gustafsson K, Asp N-G, Hagander B, Nyman M. Dose-response effects of boiled carrots and effects of carrots in lactic acid in mixed
meals on glycaemic response and satiety. Eur J Clin Nutr 1994;48:386-96.
Gustafsson K, Asp N-G, Hagander B, Nyman M. Satiety effects of spinach in mixed meals: comparison with other vegetable Int J
Food Sci Nutr 1995:46:327-34.
Gustafsson K, Asp N-G, Hagander B, et al. Influence of processing and cooking of carrots in mixed meals on satiety, glucose and
hormonal response. In J Food Sci Nutr 1995;46:3-12.
15. Dietary Fiber and Weight Management
In a review* of 22 studies, 20 studies found that high-
fiber diets resulted in weight loss.
Even in studies that did not restrict food intake,
participants on high-fiber diets lost significantly more
weight than those on the low-fiber diets.
An increase of 14 g of fiber per day was associated with
an average weight loss of more than 4 lb. within nearly 4
months, based on pooled data from 12 studies.
*Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Energy density of foods affects energy intake across
multiple levels of fat content in lean and obese women. Am J Clin Nutr 2001;73:1010-18.
16. Review* of Dietary Intervention Studies
Many studies have found that significant weight
loss can occur when advice to increase the intake
of fruits and vegetables is coupled with advice to
reduce energy intake.
*Rolls BJ, Ello-Martin JA, Tohill BC. What can intervention studies tell us about the relationship between fruit and vegetable
consumption and weight management? Nutr Reviews 2004;62:1-17.
17. Intervention 1: MRFIT*
Multiple Risk Factor Intervention Trial
Participants were advised to reduce their fat intake and
increase consumption of fruits and vegetables and whole
grains to help them lose weight and improve their blood
lipids and blood pressure.
Increases in fruit and vegetable intake were related to
maintenance of weight loss.
Participants who lost more weight ate more fruits and
vegetables than the others.
*Dolecek TA, Stamler J, Caggiula AW, et al. Methods of dietary and nutritional assessment and intervention and other methods in
the Multiple Risk Factor Intervention Trial. Am J Clin Nutr 1997;65(suppl 1):196S-201S.
18. Intervention 2: Reduced Calories, Low Fat, and High
Complex Carbohydrates*
Allowed unlimited fruits and vegetables for 6 months.
147 (69%) of the 213 adult participants lost weight
(average: 14 lb).
During 25 months of follow-up—
- 53% of the participants continued to lose or maintain
their weight.
- The mean net weight loss from pretreatment to the end
of follow-up was more than 17 lb.
*Fitzwater SL, Weinsier RL, Wooldridge NH, et al. Evaluation of long-term weight changes after a multidisciplinary weight control
program. J Am Diet Assoc 1991;91:421-4.
19. Intervention 3: Families with Obese Parents and a
Nonobese Child*
Parent-focused behavioral intervention.
Two groups: Both had a comprehensive behavioral program.
- One group increased fruit and vegetable consumption.
- Second group decreased their intake of high-fat and high-sugar
foods.
Materials for the children targeted the same dietary changes as for
their parents, but with no calorie restrictions.
After 1 year:
- Parents in the increased fruit and vegetable group experienced
greater decreases in weight than parents in the decreased fat and
sugar group.
- Parents and children in the increased fruit and vegetable group also
decreased consumption of high-fat and high-sugar foods.
*Epstein LH, Gordy CC, Raynor HA, Beddome M, Kilanowski CK, Paluch R. Increasing fruit and vegetable intake and decreasing fat
and sugar intake in families at risk for childhood obesity. Obesity Res 2001;9(3):171-8.
20. Intervention 4: Increased Fruits and Vegetables with
Decreased Fat Intake*
Participants consumed a daily diet that included specific
amounts of fruits, vegetables, juice and fiber, and
provided 15%-20% of energy from fat.
After 1 year:
Energy-adjusted intake of vegetables and dietary fiber,
but not fruit, was associated with a decrease in body mass
index (BMI).
A decrease in percent energy from fat was not associated
with a drop in BMI.
*Rock CL, Thomson C, Caan BJ, et al. Reduction in fat intake is not associated with weight loss in most women after breast cancer
diagnosis: evidence from a randomized controlled trial. Cancer 2001;91:25-34.
21. Intervention 5: Polyp Prevention Trial*
Participants who increased their intake of fruits and
vegetables and decreased their fat intake lost a
significant amount of weight in 1 year.
*Lanza E. Schatzkin A, Daston C, et al. Implementation of a 4-y, high-fiber, high-fruit-and-vegetable, low-fat dietary intervention:
results of dietary changes in the Polyp Prevention Trial. Am J Clin Nutr 2001;74:387-401.
22. Intervention 6: Cardiac Trials—
Lower Fat and Increased Fruits and Vegetables
In a series of trials, cardiac patients who changed
their diets by lowering their fat intake and
increasing their consumption of fruits and
vegetables lost a significant amount of weight.
*Singh RB, Rastogi S, Verma R, et al. Randomised controlled trial of cardioprotective diet in patients with
recent acute myocardial infarction: results of a one year follow up. Br Med J 1992;304:1015-9.
Singh RB, Rastogi S, Niaz MA, et al. Effect of fat-modified and fruit- and vegetable-enriched diets on blood
lipids in the Indian Diet Heart Study. Am J Cardiol 1992;70:869-74.
Singh RB, Dubnov G, Niaz MA, et al. Effect of an Indo-Mediterranean diet on progression of coronary artery
disease in high risk patients (Indo-Mediterranean Diet Heart Study): a randomized single-blind trial.
Lancet 2002;360:1455-61.
23. Research Review
Very few studies examined a direct relationship between
eating fruits and vegetables and losing weight.
Some studies had few participants.
Many studies focused on fruits and vegetables in the
context of treating high blood pressure or cardiac disease
—but also reported on weight loss.
Some studies examined the short-term impact of eating
fruits and vegetables on energy intake.
24. Summary:
Feeling full cues people to stop eating.
People feel full based on the volume of food consumed,
not necessarily on the number of calories in the food.
Eating low-energy-dense foods can help people feel full
with fewer calories.
Replacing foods of high energy density (high calories per
weight of food) with foods of low energy density, such as
fruits and vegetables, can be an important part of a weight
management strategy.
25. Tips for Eating Fruits and Vegetables in a
Weight Management Program
Fruits and vegetables should be substituted for
foods high in energy density.
26. Tips for Eating Fruits and Vegetables in a
Weight Management Program
To lower the energy density of foods, such as
soups, sandwiches, and casseroles, substitute
fruits and vegetables for some of the ingredients
that have higher energy density, such as high-fat
meat, cheese, and pasta.
27. Tips for Eating Fruits and Vegetables in a
Weight Management Program:
Breading and frying vegetables or adding high-
fat dressings and sauces greatly increase the
calorie and fat content of the dish.
Some desserts that include fruit may also have
high calorie, fat, and sugar content.
28. Tips for Eating Fruits and Vegetables in a
Weight Management Program
Eat whole fruit instead of drinking juice.
Frozen and canned fruits and vegetables
are good options when fresh produce is not
available. Choose items without added
sugar, syrup, cream sauces, or salt.
29. Tips for Eating Fruits and Vegetables in a
Weight Management Program
Vegetables tend to be lower in calories
than fruit. Substituting more vegetables
than fruit for foods of higher energy
density can be helpful in a weight
management plan.
Editor's Notes
This PowerPoint presentation is based on the Research to Practice Series, No. 1: Can eating fruits and vegetables help people to manage weight? (January 2005). The series is developed by the Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion, Centers for Disease Control and Prevention.
Many weight loss strategies have been proposed over time—some valid, some not. This presentation is not designed to review all of these various approaches. Rather, we will focus on only one strategy: substituting low-energy-dense fruits and vegetables for foods with high energy density and high calorie content.
Understanding energy density is key to understanding why eating fruits and vegetables can help in a weight management program. Energy density is the number of calories in food relative to its weight. Foods with high calories in relation to their weight, such as fats and oils, are high-energy-dense foods. Medium-energy-dense foods have fewer number of calories per gram of weight. These foods include bagels, hummus, dried fruits, and low-fat cheese. Foods with very few calories in relation to their weight, such as fresh fruits and vegetables, are low-energy-dense foods.
These are only a few examples of the many foods that are in each of these three categories. In this presentation we focus primarily on fruits and vegetables in discussing low-energy-dense food.
The Dietary Guidelines for Americans recommends substituting low-energy-dense foods like fruits and vegetables for high-energy-dense foods in order to lower the number of calories one eats and to help in managing weight.
The research in this presentation supports this recommendation.
* US Departments of Health and Human Services and Agriculture. Dietary Guidelines for Americans 2005. (http:/www.healthierus.gov/dietaryguidelines).
The studies that we review provide the logical framework for associating eating fruits and vegetables with weight management.
Many people believe that consuming high-calorie foods will make them feel full. However, a study by Duncan and colleagues had a different outcome. For 5 days, 20 obese and nonobese participants ate as much as they wanted over 5 days from food offered to them. The diet alternated from low-energy-dense foods, which is low-calorie, high-volume food, to high-energy-dense foods (high-calorie, low-volume).
(Read results on slide)
Duncan KH, Bacon JA, Weinsier RL. The effects of high and low energy density diets on satiety, energy intake, and eating time of obese and nonobese subjects. Am J Clin Nutr 1983;37:763-7.
In this study, three groups of women were provided meals and an evening snack for 2 days. One group followed a low-calorie menu; the second, a medium-calorie menu; and the third, a high-calorie menu. The three menus were similar except that more vegetables were offered in the medium- and low-calorie menus to reduce their overall calorie content.
The researchers found that women in each group ate a similar amount of food, which resulted in the medium-calorie group consuming more calories than the low-calorie group and the high-calorie group consuming more calories than either of the other 2 groups.
Bell EA, Castellanos VH, Pelkman CL, Thorwart ML, Rolls BJ. Energy density of foods affects energy intake in normal-weight women. Am J Clin Nutr 1998;67:412-420.
Although we will primarily focus on fruits and vegetables, we have included this study to show how foods can be altered to lower their energy density and increase their volume. In this study, researchers created a greater volume of yogurt shakes simply by adding air. Volume in this presentation means the same as amount. It refers to the space occupied by something rather than its weight.
Researchers had 28 men eat 3 meals in the laboratory 1 day a week for 4 weeks. On 3 of the 4 days the participants were given a yogurt-based milkshake 30 minutes before lunch. The milkshakes varied in volume (300 ml, 450 ml, and 600 ml) and were equal in caloric content because the higher volume was achieved by incorporating air.
All three “sizes” had identical ingredients and weighed the same.
The participants consumed 12% fewer calories after drinking the 600 ml milkshake, and they reported greater increases in feelings of fullness after drinking the 450 ml milkshake or the 600 ml milkshake than after the 300 ml drink.
Rolls BJ, Bell EA, Waugh BA. Increasing the volume of a food by incorporating air affects satiety in men. Am J Clin Nutr 2000;72:361-368.
Adding water to food is another way to lower energy density and increase volume.
In this study, 24 women ate breakfast, lunch, and dinner in the laboratory 1 day a week for 4 weeks. On 3 of the 4 days, they were served a dish made of the same ingredients but prepared differently.
On the first day, they ate the amount they wanted. In the second week, they were served a chicken-rice casserole for lunch. In the third week, they were served a chicken-rice casserole with a glass of water; and in the last week they had chicken-rice soup. The soup was made by adding the water into the casserole ingredients used the week before. Serving size was 1 1/3 cups for the casserole and 2 ½ cups for the soup.
Eating the soup significantly increased the feeling of fullness and reduced the participants’ hunger, as well as significantly reduced the number of calories the women consumed during lunch. Drinking a glass of water with the casserole had no effect on total calories consumed or on feelings of being full.
Rolls BJ, Bell EA, Thorwart ML. Water incorporated into a food but not served with a food decreases energy intake in lean women. Am J Clin Nutr 1999;70:448-55.
Other studies have yielded similar findings. In a literature review by Yao and Roberts in 2001, the authors found in short-term studies that eating low-energy-dense foods promoted feelings of being full, reduced hunger, and resulted in fewer calories consumed regardless of how the food was changed to lower the energy density (such as reducing fat).
In the long-term studies the authors reviewed, they found that eating low-energy-dense foods promoted moderate weight loss. In studies lasting longer than 6 months, weight loss was three times greater for persons who ate foods of low energy density (that is, low in fat and high in fiber) than for people who simply ate low-fat foods.
This study looked at low-energy-dense foods in general, not just fruits and vegetables.
Yao M, Roberts SB. Dietary energy density and weight regulation. Nutr Rev 2001;59:247-58.
Water, which has no calories, and fiber in foods increase the volume and reduce energy density. When water was introduced in the casserole/soup study, the resulting product was larger, but did not have more calories. When the number of calories remain the same, but the food is of a larger size or weight, the energy density is lower.
When fruits and vegetables are In their natural state—that is, not covered with rich sauces, fried, or baked in a pie or other dessert—they have high water and fiber content and are low in fat and are, therefore, low in energy density.
Although a number of foods that are low in energy density can be substituted for high-energy-dense foods, fruits and vegetables are a good choice because they provide nutrients for good health and for preventing some chronic diseases.
Some researchers have investigated the effects of water and fiber in foods by conducting studies on different forms of fruits—for example, whole, puree, and juice. A study that compared whole apples with puree and juice found that whole apples with 2.9% fiber had higher satiety ratings than puree or fiber-free apple juice. The researchers attributed the differences in satiety to the fiber content of the foods and its effect on glucose homeostasis.
Another study compared whole oranges with 2.5% fiber to orange juice, which is fiber free, and whole grapes with 1.3% fiber to grape juice, which is fiber free. The study results confirmed that whole fruit provided more satiety than juice. Instead of one serving of orange juice, which is 6 ounces and 85 calories, a person can eat a medium orange and consume only 65 calories and obtain much more fiber and volume.
Therefore, the physical form of food impacts feelings of fullness.
Haber GB, Heaton KW, Murphy D, Burroughs LF. Depletion and disruption of dietary fibre. Effects on satiety, plasma-glucose, and serum insulin. Lancet 1977;2:679-88.
Bolton RP, Heaton KW, Burroughs LF. The role of dietary fiber in satiety, glucose, and insulin: studies with fruit and fruit juice. Am J Clin Nutr 1981;34:211-17.
In studies that tested the influence of vegetables on feeling full, a group of researchers found that adding vegetables (carrots and spinach) to meals with equal calories enhanced feelings of being full if at least 200 g of vegetables were added.
These studies did not distinguish whether the effect of feeling full was related to the vegetables’ fiber and water content or the reduction in the energy density of the food. However, the ratings of fullness were correlated positively with the dietary fiber content, the water content, and total weight of the meal.
Gustafsson K, Asp N-G, Hagander B, Nyman M. Effects of different vegetables in mixed meals on glucose homeostasis and satiety. Eur J Clin Nutr 1993;47:192-200.
Gustafsson K, Asp N-G, Hagander B, Nyman M. Dose-response effects of boiled carrots and effects of carrots in lactic acid in mixed meals on glycaemic response and satiety. Eur J Clin Nutr 1994;48:386-96.
Gustafsson K, Asp N-G, Hagander B, Nyman M. Satiety effects of spinach in mixed meals: comparison with other vegetables. Int J Food Sci Nutr 1995:46:327-34.
Gustafsson K, Asp N-G, Hagander B, et al. Influence of processing and cooking of carrots in mixed meals on satiety, glucose and hormonal response. In J Food Sci Nutr 1995;46:3-12.
Dietary fiber, regardless of the source, has also been linked to weight regulation. A review summarizing the effects of high- versus low- fiber diet interventions found that the high-fiber diets in 20 of 22 studies resulted in weight loss.
Using pooled data from 12 of the intervention studies that did not control energy intake, the researchers found that the participants on the high-fiber diets lost significantly more weight than those on the low-fiber diets. The researchers also found that an increase of 14 g of fiber per day was associated with an average weight loss of more than 4.2 lb within nearly 4 months.
These analyses highlight the importance of fiber-rich foods, such as fruit and vegetables, in weight regulation.
Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Energy density of foods affects energy intake across multiple levels of fat content in lean and obese women. Am J Clin Nutr 2001;73:1010-18.
No studies have directly linked the consumption of fruits and vegetables with weight loss. However, many studies that have considered fruit and vegetable consumption for the management of chronic diseases have also reported on weight loss and maintenance. Many of these studies are included in a recent comprehensive review of intervention studies.
The review’s authors concluded that significant weight loss can occur when advice to increase intake of fruits and vegetables is coupled with advice to reduce energy intake. Some of the studies reviewed are highlighted in the following slides.
Rolls BJ, Ello-Martin JA, Tohill BC. What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management? Nutr Reviews 2004;62:1-17.
In the Multiple Risk Factor Intervention Trial (MRFIT), the participants were counseled to reduce their fat intake and increase their fruit and vegetable consumption and whole grains to help them lose weight and improve their blood lipids and blood pressure.
The MRFIT recommendations emphasized reducing fat to less than 35% of energy from fat, increasing intake of fruits and vegetables to five or more servings per day, and increasing consumption of whole grains.
An increase in fruit and vegetable intake was related to maintaining weight loss, and participants who lost more weight also showed a greater intake of fruits and vegetables. Participants made significant increases in their consumption of grains, fruits, and vegetables and decreased fat, all of which contributed substantially to their weight loss.
Dolecek TA, Stamler J, Caggiula AW, et al. Methods of dietary and nutritional assessment and intervention and other methods in the Multiple Risk Factor Intervention Trial. Am J Clin Nutr 1997;65(suppl 1):196S-201S.
In this study, 213 obese adults were encouraged to change their eating habits to an energy-restricted diet of low-fat, high-complex-carbohydrate foods emphasizing unlimited fruits and vegetables.
During the course of the study, 147 (69%) of the participants were successful at losing weight, with the average loss of almost 14 lb.
During an average of 25 months of follow-up (range of 4 to 76 months), 53% of participants continued to lose or maintain their weight, and the mean net weight loss from the pretreatment to the end of follow-up was more than 17 lb.
Fitzwater SL, Weinsier RL, Wooldridge NH, et al. Evaluation of long-term weight changes after a multidisciplinary weight control program. J Am Diet Assoc 1991;91:421-4.
In a study published in 2001, researchers evaluated the effect of a parent-focused behavioral intervention on the eating habits of parents and children in families that had at least one obese parent and a nonobese child.
The families were randomized into two groups. Parents in both groups were given a comprehensive behavioral weight-control program, but one group was encouraged to increase fruit and vegetable consumption, while the second group was urged to decrease the amount of high-fat and high-sugar foods they consumed.
Materials for the children targeted the same dietary changes as for their parents, but without the calorie restrictions.
After 1 year, parents in the fruit and vegetable group showed significantly greater decreases in weight than the parents in the decreased fat and sugar group. Furthermore, the parents and children in the increased fruit and vegetable group had decreased their consumption of high-fat and high-sugar foods.
Epstein LH, Gordy CC, Raynor HA, Beddome M, Kilanowski CK, Paluch R. Increasing fruit and vegetable intake and decreasing fat and sugar intake in families at risk for childhood obesity. Obesity Res 2001;9(3):171-8.
A few intervention trials have included advice to increase consumption of fruits and vegetables with advice to reduce fat intake without including a specific weight-loss component.
In this study, participants were counseled to consume a daily diet that included specific amounts of fruits, vegetables, juice, and fiber, and provided 15% to 20% of energy from fat.
After 1 year, the intervention and control groups did not differ significantly in body mass index. Combined data from the two groups indicated that 11% of the participants lost weight, 74% maintained their weight, and 15% gained weight.
Analysis of the diets of the participants who lost weight showed that increases in energy-adjusted intakes of vegetables and dietary fiber but not fruit were associated with a decrease in BMI. A decrease in percent energy from fat, however, was not associated with a drop in BMI.
Rock CL, Thomson C, Caan BJ, et al. Reduction in fat intake is not associated with weight loss in most women after breast cancer diagnosis: evidence from a randomized controlled trial. Cancer 2001;91:25-34.
One analysis of the Polyp Prevention Trial reported that participants significantly increased their intake of fruits and vegetables and decreased their intake of fat within the first year of the study and subsequently lost a significant amount of weight although the intervention did not have a specific weight-loss component.
Lanza E. Schatzkin A, Daston C, et al. Implementation of a 4-y, high-fiber, high-fruit-and-vegetable, low-fat dietary intervention: results of dietary changes in the Polyp Prevention Trial. Am J Clin Nutr 2001;74:387-401.
Finally, in a series of trials, cardiac patients who were encouraged to change their diets by lowering their fat intake and increasing their consumption of fruits and vegetables lost a significant amount of weight during follow-up.
In summary, studies that focused on chronic disease outcomes and gave combined advice to increase fruits and vegetables and decrease dietary fat without explicitly advising weight loss often found participants either maintaining their body weight or spontaneously losing weight during follow-up.
Singh RB, Rastogi S, Verma R, et al. Randomised controlled trial of cardioprotective diet in patients with recent acute myocardial infarction: results of a one year follow up. Br Med J 1992;304:1015-9.
Singh RB, Rastogi S, Niaz MA, et al. Effect of fat-modified and fruit- and vegetable-enriched diets on blood lipids in the Indian Diet Heart Study. Am J Cardiol 1992;70:869-74.
Singh RB, Dubnov G, Niaz MA, et al. Effect of an Indo-Mediterranean diet on progression of coronary artery disease in high risk patients (Indo-Mediterranean Diet Heart Study): a randomized single-blind trial. Lancet 2002;360:1455-61.
Many of the studies in this review had few participants or were not designed primarily to show that eating fruits and vegetables results in weight loss. A number of these studies focused on the prevention or treatment of high blood pressure or cardiac disease, but also reported on weight loss. Some of them focused on the short-term impact of eating fruits and vegetables on calorie intake at the next meal, but many focused simply on one eating occasion.