Post on 09-Jul-2015
description
LEGOCIE Let´s go cooking in Europe!
Ana Carvalhas Nutritionist
Coimbra, October 4, 2013PORTUGAL
Food WheelEat well, improve your living!
Food Wheel
• A guide for daily food selection since the 70s.
• Graphical representation of 7 food groups with similar nutritional properties.
• The food education resource more used in Portugal.
Food Wheel
Cereals and derivatives, potatoes: 4 to 11 portions Vegetables – 3 to 5 portions Fruit – 3 to 5 portions Dairy – 2 to 3 portions Meat, fish and eggs – 1,5 to 4,5 portions (30g/portion) Beans and Legumes – 1 to 2 portions (80g/portion) Fats and oils – 1 to 3 portions (10-15g/portion)
Water is at the center since it is essential to life and exists inall foods
• Kids from 1 to 3 years old should follow the lower limits.• Active men and teens the upper limits, • Other people the intermediate values.
Food WheelRepresent Feeding:•Complete - eat foods from all groups and drink water daily
•Varied - eat different foods within each group changing daily, weekly and in different seasons
•Balanced - eat larger amounts of foods belonging to the larger groups and smaller amounts of the smaller groups in order to eat the recommended number of servings.
Portuguese Soup: The best functional food
What are Functional Foods?
Functional Foods
“Foods yielding health benefits beyond basic nutrition”
International Food Information Council (IFIC)
Functional Foods
• All foods are functional and have nutritional value
• Over the past 10 years the term "functional foods" was adopted as synonymous to foods for health,
Functional Foods
• Many bioactive compounds, phytochemicals, with health effects have been identified in plant foods.
Phytochemicals
• Bioactive compounds
• More than 100,000 bioactive compounds with health effects, have been identified
• Determine properties of foods such as color and flavor
• They are not nutrients (daily recommendations are not given)
Phytochemicals
They are classified according to the chemical structure and functional characteristics:•salicylates•phytosterols•saponins•glucosinolates•polyphenols•sulphides•terpenes•Etc.
Portuguese Soup
Metabolic Harmonizer
SOUPRegulating nutrients
Consisting of:waterFiber (solid and liquid)vitaminsmineralsantioxidant compoundsPhytochemicals
CarbohydratesProteins (when it has beans, legumes or fish)Fat (olive oil)
SOUPRegulating nutrients
• Promote the regulation of bowel function
• Help to control appetite
• Promote weight loss
• Improve the levels of cholesterol and triglycerides
• Diabetic patients have a better glycemic control
EAT SOUP EVERYDAY
• Prevention
– Weight gain and Obesity– Diabetes– Cardiovascular diseases
– Some types of cancer– Aging-related oxidative damage
SOUP Promote Longevity
• Food with low energetic density (large volume of low-calorie food ~ 90kcal /200mL)
• Eat soup every day at the beginning of the two main meals is good to restrict calories without sacrifice
• Caloric Restriction decreases free radicals, inflammatory markers and DNA damage which provides a slower cellular aging
• This improve health and leads to Longevity
A soup a day keeps the doctor away!
http://comerbemateaos100.blogspot.com
abcarvalhas@gmail.com