27/02/2023

HEALTH

"A state of complete physical, mental, and

social
well-being and not merely
the absence of disease or infirmity."

NUTRITION AND
DIET TREATMENT Dr. Seliz Bağcılar
sbagcilar@ciu.edu.tr

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WHAT ARE FACTORS AFFECTING HEALTH

THE FACTORS v Genetic characteristics
AFFECTING v Age
HEALTH? v Life style (physical activity, smoking, alcohol
consumption)
v Environmental factors (living conditions,
sanitation and hygiene ...)
v Stress
v Social and cultural factors
v Nutritional status

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Pregnancy

WHAT IS NUTRITION? NU
Infants
TR
Nutrition is the intake of food, considered I TI
in relation to the body’s dietary needs in
O N
Childhood
order to protect and promote health and
to increase the life quality.
Adolescent

Adulthood

Elderly

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BALANCED DIET
SIX MAJOR NUTRIENTS
A balanced diet means
getting the right types 1. Carbohydrates
and amounts of foods
and drinks to supply 2. Lipids (includes fat)
nutrition and energy 3. Proteins
for maintaining body 4. Vitamins
cells, tissues, and
5. Minerals
organs, and for
supporting normal 6. Water
growth and
development.

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WHY IS NUTRITION
IMPORTANT?
Nutrition can prevent disease.
­ Diseases caused by nutrient deficiency:
scurvy, goiter, rickets HEALTHY EATING
­ Diseases influenced by nutrition:
chronic diseases such as heart disease,
diabetes
­ Diseases in which nutrition plays a role:
osteoarthritis, osteoporosis

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FOOD GROUPS

1 Fruit and vegetables

A food group is a collection of foods that share similar

nutritional properties or biological classifications.
Meat, fish, eggs, pulses
2 and other non-dairy sources of protein

3 Milk and dairy products

Grains (Bread, rice,

4 potatoes, pasta and other starchy
foods)

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5 1 Fruit and vegetables

ØAll edible parts in plants are usually classified as

fruit and vegetables.
The fifth food group is ‘Foods and drinks high in fat and/or
sugar’
ØMajority constituent of fruit and vegetables is
water.
Moderate consumption is adviced for this group,

Ø They are rich in vitamins, minerals and fibre.

THEREFORE, this food group is usually not included in

Ø Antioxidant vitamins and minerals are important
general healthy recommendations: e.g. ‘food plate’
for removing toxins from the body.

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Recommendations for F&Vs

Ø Vitamins A, E and C are antioxidant vitamins. v Consume at least 5 portions a day.

Ø They have potential in reducing damage to body
cells and the effect of some toxins (or damaging
materials)
vEat at least one dark green (e.g. spinach, broccoli,
lettuce), and one orange vegetable/fruit each day
(e.g. orange, lemon)
** Rich in beta-carotene and folate
vEat at least one red fruit/ vegetable a day (e.g.
tomato, red pepper).

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Recommendations for F&Vs Portions of Fruit and Vegetables

Have vegetables and fruit more often than Try to consume a fist size or a handful of fruit.
juice

­ Increased fibre in the whole food

­ Increases satiety

2 handfuls of vegetables.

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2 Meat, eggs, pulses and other

non-dairy sources of protein
Meat, eggs, pulses and other non-dairy sources of protein
This food group includes:
qMeat, poultry, turkey
The main nutrients derived from this group:
qFish and shellfish
ØProtein
qBeef, pork and lamb
ØIron, zinc, phosphorus, magnesium
qEggs
qPulses (beans , peas, lentils ...)
ØVitamins B6, B12, B1 and vitamin A

qNuts (walnuts, hazelnuts,

ØFibre (only legumes and nuts)
peanuts...)

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Meat Alternatives: Specific Recommendations

Have meat alternatives such as beans, lentils and Try to choose white lean meat (poultry- chicken,
tofu often turkey) and fish instead of fatty red meat

§ Lower in saturated fat Try to consume 2 portions of fish a week!.

§ Higher in fibre and folate (legumes) which
increase satiety
§ Higher in unsaturated fats (nuts, seeds) which
promote cardiovascular health
One should be oily fish (salmon, mackerel etc.).
Try to choose healthier cooking methods like
grilling, cooking in the oven instead of frying.

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Specific Recommendations Ways to increase protein quality

Fish:
Eat at least two servings of fish each week ØThis is especially important for non-meat
(300 gr/week). eaters (e.g. vegans/ semi-vegans)
Reduces the risk of cardiovascular disease
Good sources of omega-3 unsaturated fats Mix legumes with grains
Tuna, herring, salmon, rainbow trout,
mackerel and sardines, char
+

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Portion sizes 3 Milk and dairy products

Portion size for meat is the size of ‘a palm’ or the ‘playing cards’

Dairy foods are made of milk (usually cow’s milk,

but can be from other animals like goats or
sheep).

Milk, yoghurt, ayran

Cheese (e.g., cheddar)
Foods that made of milk or milk powder

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Milk and dairy products Milk and dairy products

Foods in this food group rich in:

ØProtein Milk and dairy products are the richest

ØFat sources of calcium required for healthy
bone and tooth development
ØCalcium
ØPhosphorus
ØVitamin B2 (riboflavin) Calcium plays an
ØVitamin B12 important role in the
development of bones
Individuals from all the age groups need to and teeth
consume milk and dairy products regularly on
a daily basis.
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Specific Recommendations Specific Recommendations

Milk and Alternatives:
Do not throw away yoghurt’s water as it is rich in
riboflavin (vitamin B2).
Select lower fat milk alternatives
Drink skimmed or semi-skimmed milk

ØSource of vitamin D

ØProvides all of the nutrients of whole milk (protein,

calcium, vitamin A, B6, B12, D, magnesium, zinc) without
the saturated fat and less calories

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Grains (Bread, rice,

Portion sizes 4 potatoes, pasta and other starchy
foods)
One portion:
Foods that are made of wheat, rice, corn, rye and oats are
included in this group:
q A glass of milk (200 cc) or yoghurt vBread (wholemeal, white, oatmeal, rye ...)

q2 match box sized slices of cheese vRice, bulgur

vPasta
vPotatoes
vNoodles
vOats
These are all from plants and form a staple part of the diet for
people all over the world.

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Grains (Bread, rice, Grains (Bread, rice, potatoes, pasta and other
4 potatoes, pasta and other starchy starchy foods)
foods)

Can you name a few of the‘gluten – free’

grains???
Foods in this group are rich in:
Amaranth
Millet
Quinoa Carbohydrate (starch, fibre)
Buckwheat Vitamins
Minerals

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Grains (Bread, rice, potatoes, pasta and other
starchy foods)
This food group is especially rich in B group
vitamins (except vitamin B12)
***They are the most important source of
vitamin B1 (thiamin)
***These vitamins are usually found in the outer
shell of grains- so refined grains contain
lesser amounts of B group vitamins
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The plate models show the recommended
balance of foods in the diet.
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Recommendations for daily intake
Make at least half of your grain products
whole grain each day
qReduce risk of cardiovascular disease
qIncreased consumption of vitamins
qIncreased consumption of fibre
qIncreased satiety
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It is important to balance out your meals.
Try to include all food groups on your plate or try to consume
all food groups throughout the day.
Try to have ½ of your plate from cooked vegetables or salad, ¼
of your plate from meat or alternatives and ¼ from grains.
Have fruits as snacks in between meals.
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A nutritious diet has 5 characteristics CUT DOWN ON SATURATED

Adequacy: foods provide enough of each nutrient, FAT AND SUGAR
fibre, & energy

Balance: not choosing one food/nutrient over another

Calorie control: eating enough to maintain a healthy

weight

Moderation: Foods high in fat, salt, or sugar can be

eaten as part of a healthy diet if not eaten to excess.

Variety: necessary in order to get all the nutrients one

requires.

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Specific Recommendations 5. TRY TO EAT LESS

SALT

Select foods prepared with little or no

added fat, sugar or salt

­Fewer calories
­Less saturated fat
­Less salt/sodium
­Reduces the risk of overweight/obesity,
cardiovascular disease and hypertension Himalayan salt or sea salt !
Less processed
Higher mineral content

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cc Image by iphonepcis.

GET ACTIVE AND TRY

TO BE AT A HEALTHY
WEIGHT

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DON’T SKIP BREAKFAST

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