Download PASTA and HEALTHY NUTRITION - International Pasta Organisation

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