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Preventive Nutrition
Lana Kalimat
The harm already done by faulty nutrition is
far greater than is generally recognized. In
part, it causes many of our social
problems and it induces an unbelievable
amount of individual misery. Every year
more junk food appears on the market and
more refined foods are eaten, thus diets
become progressively worse; we can
therefore expect far more illnesses to
occur in the future.
Nowadays Jordan displays the two
extremes, we have severe
undernutrition displayed in Protein
Energy Malnutrition and several
vitamin and mineral deficiencies such
as vitamin A, Iron and Zinc, and we
have over nutrition displayed by the
rise in non–communicable diseases
(diseases of affluence) such as CVD,
Type Ⅱ diabetes and obesity.
Environmental and lifestyles factors that start in
childhood and continue throughout one’s
adult life such as high fat dining, lack of
exercise, intake of refined foods and high
sugar snacks are to be blamed for the rise in
such diseases.
Furthermore, new studies show an increase in
the rate of metabolic syndrome-syndrome X,
(characterized by high levels of triglycerides,
liver enzymes and cholesterol plus obesity)
and the rate of (PCO’s) among obese females
with genetic predisposition for diabetes.
General guidelines for
better health and disease
prevention through dietary
and lifestyle changes
Keep your Ideal Body Weight
• Use The Food Pyramid.
• Keep an ideal weight so as
to control blood pressure
and type Ⅱ diabetes.
Rev – up your metabolism
•Eat 5–6 small frequent meals.
•Don’t skip breakfast.
•Replace annual muscle loss (0.5
lb/yr) by exercise.
Keep your blood sugar stable
• Keep your weight in its ideal range.
• Ideal diet composition: 55 % CHO
15 % Protein
30 % Fat
• Stick to low G.I foods to minimize the effect of
insulin resistance resulting from long term use
of refined and sugary foods.
• Helpful supplements: Chromium, Zinc and B
Keep your heart healthy
 Saturated Fats.
 Soluble Fibers (oats, Chickpeas,
Beans, Apples and Oranges)
 Omega 3 fatty acids (Fish, Flaxseeds)
 Olive Oil (triple savior)
 Nuts (walnuts, almonds)
 Garlic and Onions
 Folic acid (spinach, lentils,
 Target: (Control)
5.Blood Pressure
Healthy Gut Flora
• Yeast Growth (Candida).
• Acidophilus
Preventive Nutrition
• Osteoporosis (Calcium Sources).
• Cancer:
 Fiber intake
 Antioxidants in your diet
e.g.: phytochemicals (lycopene,
flavonoids, anthocayanins, lutein,
glucosinates, allyl sulfides. ACE/se
e.g.: Colorectal cancer prevention and control of Polyp
Body Weigh
 Fiber intake (bran 1 – 2 cups)
 Fatty fish
• 5 – 6 servings of vegetables per day especially
cabbage (indoles)
 Ca, Vitamin +D (Dairy)
 Pectin (apples)
 Salicylate rich Fruits (Cherries, Dates, Orange,
 Animal Fat
 Processed meats
• Acidophilus, to balance gut flora
 Alcohol intake, especially Beer