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PASTA and HEALTHY NUTRITION World Pasta Day 2013 “Pasta: The Sustainable, Healthy and Delicious Food” 25 October 2013 Prof. Gülden Pekcan, PhD Hacettepe University Faculty of Health Sciences Department of Nutrition and Dietetics [email protected] Healthy nutrition Intake of energy and nutrients in adequate and balanced amounts depending on the daily recommended intakes. DAILY RECOMMENDED INTAKES Age Gender Physiological status Physical activity level Genetics Inadequate and unbalanced nutrition Countries are now facing "DOUBLE BURDEN OF DISEASES” UNDER-NUTRITION AND OBESITY – existing side-by-side – within the same country – within the same community – and even within the same household. Healthy Diet and Physical Activity Healthy diets (eating a wide variety of foods in adequate and balanced amounts), regular and adequate physical activity are major factors in the promotion and maintenance of good health throughout the entire life course. Pregnancy NUTRITION IN LIFESPAN Infant and Childhood Adolescent Adult Elderly EAT A WIDE VARIETY OF NUTRITIOUS FOODS • Only one type of food / food group could not meet the needs. • More than 50 kinds of nutrients are needed. FOOD / DIETARY PATTERN • No single food is inherently good or bad. • Association between single foods, food groups, or nutrients and chronic diseases were evaluated. • Present studies focus on the identification of a DIETARY PATTERN that maximizes longevity. Seven Countries’ Study Angel Keys 1960’s GREECE YUGOSLAVIA NETHERLANDS ITALY UNITED STATES JAPAN FINLAND Mediterranean Diet (MD) not only as a set of food items but also a culture is an example of sustainability. Dernini et al. NEW MEDIT Sept. 3;2013 DIET (diaita): ancient Greek EQUILIBRIUM AND LIFESTYLE The traditional MD is a whole lifestyle pattern with physical activity playing an important role. Serra- Majem et al. Public Health Nutrition: 9(1A):101–102,2006. MEDITERRANEAN DIET • HEALTHY DIETARY PATTERN • HEALTHY LIFESTYLE • Greater adherence to a MedDiet is associated with a significant improvement in health status. HEALTH BENEFITS of MD (1) LONGEVITY and MORTALITY OBESITY CARDIOVASCULAR DISEASES TYPE II DIABETES MELLITUS HEALTH BENEFITS of MD (2) METABOLIC SYNDROME CANCER COGNITIVE ABILITY SOME NEURODEGENERATIVE DISEASES NUTRITIONAL ADEQUACY Meat and sweets: Less often Poultry, eggs, cheese Daily to weekly Fish; At least 2 times / week Daily Every meal A lifestyle for today. 2009 Public Health Nutrition 14 (12A),2011. HEALTHY NUTRITION MILK and PRODUCTS MEAT / EGGS / LEGUMES and NUTS FATS and OILS VEGETABLES and FRUITS SUGAR BREAD, BULGUR, PASTA DEFINING MD; mainly have important components DIETARY PATTERN • rich in plant foods (cereals, fruits, vegetables, legumes, tree nuts, seeds and olives) • olive oil as the principal source of added fat • high to moderate intakes of fish and seafood • moderate consumption of eggs, poultry and dairy products (cheese and yoghurt) • low consumption of red meat • a moderate intake of wine (mainly during meals) EVERYDAY THE THREE MAIN MEALS SHOULD CONTAIN THREE BASIC FOODS (cereals, veg. and fruits) CEREALS • 1-2 servings per meal • In the form of bread, PASTA, rice, couscous, bulgur and others. • Preferably whole grain EVERYDAY VEGETABLES • More than 2 servings per meal. • At least 1 of the serving should be raw. • A variety of colours and textures • Diversity provides antioxidants and protective compounds. FRUITS • One or two servings per meal. EVERYDAY DAILY INTAKE WATER • A daily intake of 1.5–2.0 liter (6-8 glass) of water. • Sugar-free herbal infusions and tea. DAIRY PRODUCTS • 2 servings per day • Preferably low-fat • Traditionally as yoghurt, cheese and other fermented dairy products. EVERYDAY DAILY INTAKE OLIVE OIL (virgin) • Should be the principal source of dietary lipids • Both cooking and dressing • A high resistance to cooking temperatures (Food Chem Toxicol 48,2972–2979, 2010) OLIVES, NUTS and SEEDS • Good sources of healthy lipids, proteins, vitamins, minerals and fibre. • Reasonable consumption (such as a handful) • Healthy snack choice. EVERYDAY DAILY INTAKE SPICES, HERBS, GARLIC AND ONIONS • Variety of flavours and palatability to dishes • Allow for a reduction in salt use • Good sources of micronutrients and antioxidants WINE and OTHER FERMENTED BEVERAGES • Respecting religious and social beliefs • Moderate (1 glass for women, 2 for men) WEEKLY FISH and SHELLFISH . 2 or more servings POULTRY, TURKEY etc. 2 servings LEGUMES More than 2 servings (combined with cereals) Healthy plant protein, a meat alternative WEEKLY RED MEAT Less than 2 servings Preferably lean cuts EGGS 2 to 4 servings OCCASIONALLY SUGARS and FATS • Energy dense foods • Should be consumed in small amounts • For special occasions Low in saturated fat (≥7-8%) and total fat (25-35%) EVERYDAY THE THREE MAIN MEALS SHOULD CONTAIN THREE BASIC FOODS (cereals, veg. and fruits) CEREALS • 1-2 servings per meal • In the form of bread, PASTA, rice, couscous, bulgur and others. • Preferably whole grain Public Health Nutrition 14 (12A),2011. WHAT IS PASTA? is a basic staple food and a component of traditional healthy meals. is a popular dish in all over the world esp. in Mediterranean and Latin American regions. is a healthy, tasty and convenient food. PASTA IS MADE; usually from durum wheat semolina and/or other cereal flours. mixed with water and/or with eggs kneaded, and formed into various shapes, dried. Cooked prior to eating. PASTA (-) Iron, calcium, vits. C and A Energy, carbohydates (complex) Protein (plant origin) Rich for vitamins B1, niacin Low fat content, Low glycemic index CARBOHYDRATES and OBESITY J Am Diet Assoc. 2009;109:1165-1172. Consuming a low-carbohydrate (appr. 47% energy) diet is associated with greater likelihood of being overweight or obese among healthy, free living adults. Spline analyses revealed lowest risk among those consuming 290 to 310 g/day carbohydrates. Diet, Nutrition and the Prevention of Chronic Diseases, WHO Tech Rep. No 916, 2003 Population nutrient intake goals Nutrients Goals/ day Carbohydrate 55-75 %E Total fat 15-30 %E Protein 10-15 %E Saturated fat < 10 %E Trans fat < 1 %E Sodium (salt) < 2000 mg (< 5 g) Added sugar < 10 %E Dietary fibre > 25 g Cholesterol < 300 mg PASTA and NUTRIENT CONTENT 100 gram Raw Cooked Energy (kcal) CHO (g) Protein (g) Fat (g) 352 68 12 2.8 126 24.4 4.4 1.0 WHY PASTA IS HEALTHY? Pasta is a staple food of the MedDiet. ?? DELICIOUS AND BALANCED MEAL when prepared with partners; Fat: Olive oil (vegetable oil, butter) Vegetables (tomato, zucchini, eggplant, carrots, onions, garlic etc.) Beans, nuts (eg.walnut) Dairy: Cheese or yogurt Animal protein: Meat / poultry / fish / seafood PRESENCE OF MULTIPLE INGREDIENTS modulates glucose uptake by delaying gastric emptying and prolonging glucose absorption TYPICAL TURKISH DIET Percentage of daily energy • 44% from bread • 58 % bread and other cereals Pekcan G, Karaagaoglu N. State of nutrition in Turkey. Nutrition and Health 2000; 14: 41–54. Pekcan G (Turkey) and Marchesich R (ESNA-FAO). FAO. Nutrition Country Profiles – Turkey (2001). www.fao.org/es/ESN/ncp/tur-turmap.pdf Turkish Diet • Wheat is a staple food for Turkey. • Mainly consumed as; – bread – bulgur – rice – pasta, homemade noodles (called şehriye) HOMEMADE NOODLES (ERİŞTE) Homemade pasta with meatMANTI A Typical Meal - Food Groups RECOMMENDED TIPS on COOKING PASTA COOKING TIPS (??) Golden rule is to cook pasta al dante (neither too raw nor too cooked (important for GI) Usually cooking in too much water ?? (loss of vitamin and minerals…) Using a colander to drain the pasta ?? (loss of vitamin and minerals…) And addition of the sauce is recommended. DIETITIANS: TIPS on COOKING PASTA COOKING PRINCIPLES (Dietitians’ recommendation) Cook pasta like rice (pilaf). Do not drain and rinse under cold water. Add enough water in cooking. After it is cooked add some cold water. Add the sauce. Do not fry butter on it. Use olive oil. Prepare with meat, vegetables, legumes and nuts etc. Serve with salad and/or yogurt. Make the pasta meal adequate and balanced. Enjoy what you eat. CONCLUSION Pasta meals are good source of complex carbohydrates. Preferably when prepared by whole grains. Pasta is liked by many people and children. CONCLUSION Carbohydrates are the principal energy source in a diet. Carbohydrates (complex) in adequate amounts are part of healthy diets. CONCLUSION Excess calories (inactivity), and not carbohydrates, are responsible for obesity. Diets successful in promoting weight loss can emphasize a range of healthy carbohydrates, protein and fat. Low carb diets may not be safe, especially in the long term. CONCLUSION Healthy pasta meals are a delicious way to eat more vegetables, legumes and other healthy foods. Glycemic index is one of many factors that impact the healthfulness of foods. Pasta meals and other low-glycemic foods may help control blood sugar and weight especially in overweight people. CONCLUSION Pasta is a key component of many of the world’s traditional healthy eating patterns, such as the scientifically-proven Mediterranean Diet. Varied and balanced pasta meals are for good health. Pasta is an affordable, sustainable healthy choice available in almost all societies. “if we do not honor our past, we lose our future. if we destroy our roots we can not grow.” Austrian artist and architect Hundertwasser