Preventive Nutrition By: By: 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 Keep your Ideal Body Weight Use The Food Pyramid.Use The Food Pyramid. Keep an ideal weight so as to control blood pressure and type Ⅱ diabetes.Keep an ideal weight so as to control blood pressure and type Ⅱ diabetes.

Rev – up your metabolism Rev – up your metabolism Eat 5–6 small frequent meals.Eat 5–6 small frequent meals. Don’t skip breakfast.Don’t skip breakfast. Replace annual muscle loss (0.5 lb/yr) by exercise.Replace annual muscle loss (0.5 lb/yr) by exercise.

Keep your blood sugar stable Keep your blood sugar stable Keep your weight in its ideal range.Keep your weight in its ideal range. Ideal diet composition: 55 % CHOIdeal diet composition: 55 % CHO 15 % Protein 15 % Protein 30 % Fat 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.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 complexHelpful supplements: Chromium, Zinc and B complex

Keep your heart healthy 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, Chickpeas)

 Target: (Control) 1.Cholesterol 2.Triglycerides 3.CHOL / HDL 4.Homocysteine 5.Blood Pressure

Healthy Gut Flora Healthy Gut Flora Yeast Growth (Candida).Yeast Growth (Candida). AcidophilusAcidophilus

Preventive Nutrition Preventive Nutrition Osteoporosis (Calcium Sources).Osteoporosis (Calcium Sources). Cancer:Cancer:  Fiber intake  Antioxidants in your diet e.g.: phytochemicals (lycopene, flavonoids, anthocayanins, lutein, glucosinates, allyl sulfides. ACE/se e.g.: phytochemicals (lycopene, flavonoids, anthocayanins, lutein, glucosinates, allyl sulfides. ACE/se

e.g.: Colorectal cancer prevention and control of Polyp growth:  Body Weigh  Fiber intake (bran 1 – 2 cups)  Fatty fish 5 – 6 servings of vegetables per day especially cabbage (indoles)5 – 6 servings of vegetables per day especially cabbage (indoles)  Ca, Vitamin +D (Dairy)  Pectin (apples)  Salicylate rich Fruits (Cherries, Dates, Orange, Pineapple)  Animal Fat  Processed meats Acidophilus, to balance gut flora Acidophilus, to balance gut flora  Alcohol intake, especially Beer

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