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!

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