🥗Intro to Nutrition Unit 10 – Diet and Chronic Disease Prevention

Key Concepts and Definitions

• Chronic diseases are long-term health conditions that develop gradually and persist over time, often requiring ongoing management (heart disease, diabetes, cancer)
• Risk factors are characteristics or exposures that increase the likelihood of developing a chronic disease
  • Modifiable risk factors can be changed through lifestyle modifications (diet, physical activity)
  • Non-modifiable risk factors cannot be changed (age, genetics)
• Nutritional epidemiology studies the relationship between diet and health outcomes in populations
• Dietary patterns refer to the overall combination of foods and nutrients consumed regularly
• Nutrient density is the amount of beneficial nutrients in a food relative to its calorie content (leafy greens, berries)
• Phytochemicals are bioactive compounds found in plants that have potential health benefits (flavonoids, carotenoids)
• Oxidative stress is an imbalance between the production of reactive oxygen species and the body's ability to neutralize them, leading to cellular damage

Diet-Disease Connections

• Diet plays a significant role in the development and prevention of chronic diseases
• Unhealthy dietary patterns high in processed foods, added sugars, and unhealthy fats increase the risk of obesity, type 2 diabetes, and cardiovascular disease
• Excessive sodium intake contributes to high blood pressure and increases the risk of stroke and heart disease
• Inadequate intake of fruits, vegetables, and whole grains is associated with a higher risk of certain cancers and cardiovascular disease
• Diets high in red and processed meats have been linked to an increased risk of colorectal cancer
• Excessive alcohol consumption increases the risk of liver disease, certain cancers, and other chronic conditions
• Deficiencies in essential nutrients (vitamin D, calcium) can lead to chronic diseases such as osteoporosis

Major Chronic Diseases

• Cardiovascular disease encompasses conditions affecting the heart and blood vessels (coronary artery disease, stroke)
  • Leading cause of death worldwide
  • Influenced by dietary factors such as saturated and trans fats, sodium, and fiber
• Type 2 diabetes is characterized by insulin resistance and elevated blood sugar levels
  • Strongly associated with obesity and unhealthy dietary patterns
  • Can lead to complications such as heart disease, kidney damage, and nerve damage
• Cancer is the uncontrolled growth and spread of abnormal cells in the body
  • Dietary factors can influence the risk of various types of cancer (colorectal, breast, prostate)
  • Plant-based diets rich in fruits, vegetables, and whole grains may have protective effects
• Obesity is a condition characterized by excessive body fat accumulation
  • Increases the risk of numerous chronic diseases (type 2 diabetes, cardiovascular disease, certain cancers)
  • Influenced by energy imbalance, with dietary intake exceeding energy expenditure
• Osteoporosis is a condition characterized by low bone mass and deterioration of bone tissue
  • Increases the risk of fractures, particularly in older adults
  • Adequate intake of calcium, vitamin D, and other nutrients is important for bone health

Nutritional Risk Factors

• High intake of saturated and trans fats increases blood cholesterol levels and the risk of cardiovascular disease
• Excessive added sugar consumption contributes to obesity, type 2 diabetes, and other metabolic disorders
  • Found in sugar-sweetened beverages, baked goods, and processed foods
• High sodium intake increases blood pressure and the risk of hypertension and cardiovascular disease
• Low intake of dietary fiber is associated with an increased risk of constipation, obesity, and certain chronic diseases
  • Fiber promotes feelings of fullness, regulates blood sugar, and supports digestive health
• Insufficient intake of fruits and vegetables reduces the consumption of essential vitamins, minerals, and phytochemicals
• Inadequate intake of omega-3 fatty acids may increase the risk of cardiovascular disease and other inflammatory conditions
  • Found in fatty fish (salmon, sardines), flaxseeds, and walnuts
• Excessive alcohol consumption can lead to liver damage, certain cancers, and other chronic health problems

Protective Dietary Patterns

• Mediterranean diet emphasizes plant-based foods, healthy fats, and moderate amounts of fish and poultry
  • Associated with reduced risk of cardiovascular disease, certain cancers, and cognitive decline
  • Includes fruits, vegetables, whole grains, legumes, nuts, olive oil, and moderate red wine consumption
• DASH (Dietary Approaches to Stop Hypertension) diet promotes low sodium intake and emphasizes fruits, vegetables, and low-fat dairy products
  • Effective in lowering blood pressure and reducing the risk of cardiovascular disease
  • Limits saturated fats, red meats, and added sugars
• Plant-based diets focus on foods derived from plants, with limited or no animal products
  • Associated with lower risk of obesity, type 2 diabetes, and certain cancers
  • Includes fruits, vegetables, whole grains, legumes, nuts, and seeds
• Prudent dietary pattern is characterized by high intake of fruits, vegetables, whole grains, legumes, and fish
  • Associated with reduced risk of chronic diseases and overall mortality
• Traditional Asian diets emphasize plant-based foods, fish, and limited amounts of red meat
  • Associated with lower rates of certain chronic diseases (cardiovascular disease, certain cancers)
  • Include rice, noodles, soybeans, vegetables, and green tea

Prevention Strategies

• Increase consumption of fruits, vegetables, whole grains, and legumes
  • Aim for a variety of colors and types to obtain a wide range of nutrients and phytochemicals
  • Choose whole fruits over juices to increase fiber intake
• Limit intake of processed and high-fat animal products (red meat, processed meats)
  • Choose lean protein sources such as poultry, fish, and plant-based proteins (legumes, tofu)
• Reduce consumption of added sugars and sugar-sweetened beverages
  • Read food labels to identify and limit sources of added sugars
  • Choose water, unsweetened tea, or low-fat milk as beverage options
• Use healthy cooking methods (steaming, grilling, roasting) instead of deep-frying or excessive oil use
• Practice portion control and mindful eating to maintain a healthy body weight
• Engage in regular physical activity to complement a healthy diet and reduce the risk of chronic diseases
  • Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week
• Limit alcohol consumption to moderate levels (up to one drink per day for women, up to two drinks per day for men)

Current Research and Trends

• Personalized nutrition approaches consider individual genetic variations, microbiome composition, and metabolic responses to tailor dietary recommendations
• Intermittent fasting has gained attention as a potential strategy for weight management and chronic disease prevention
  • Involves alternating periods of fasting and eating, with various protocols (16/8, 5:2)
  • May improve insulin sensitivity, reduce inflammation, and promote cellular repair processes
• Gut microbiome research explores the role of the intestinal microbial community in health and disease
  • Dietary factors (fiber, prebiotics, probiotics) can influence the composition and function of the gut microbiome
  • Dysbiosis, an imbalance in the gut microbiome, has been linked to various chronic diseases
• Plant-based meat alternatives are gaining popularity as a more sustainable and potentially healthier option
  • Made from plant proteins (soy, pea, wheat) and aim to mimic the taste and texture of meat
  • May have a lower environmental impact and reduce the intake of saturated fats and cholesterol
• Nutrigenomics studies the interaction between nutrients and gene expression
  • Aims to understand how dietary components influence genetic pathways and disease risk
  • May lead to personalized nutrition recommendations based on individual genetic profiles

Practical Applications

• Incorporate a variety of colorful fruits and vegetables into meals and snacks
  • Aim for at least 5 servings per day, with a mix of raw and cooked options
  • Examples: berries, leafy greens, sweet potatoes, bell peppers, carrots
• Choose whole grain options over refined grains
  • Look for "whole grain" as the first ingredient in bread, pasta, and cereals
  • Examples: whole wheat bread, brown rice, quinoa, oatmeal
• Include plant-based protein sources in the diet
  • Legumes (lentils, beans, peas), tofu, tempeh, nuts, and seeds
  • Aim for at least a few meatless meals per week
• Use healthy fats in cooking and food preparation
  • Olive oil, avocado oil, nuts, seeds, and fatty fish (salmon, sardines)
  • Limit saturated and trans fats found in processed foods, fried foods, and high-fat animal products
• Read nutrition labels to make informed food choices
  • Pay attention to serving sizes, calorie content, and amounts of saturated fat, added sugars, and sodium
  • Compare products and choose options with more favorable nutrient profiles
• Plan and prepare meals in advance to ensure a balanced and nutritious diet
  • Batch cook and freeze portions for quick and healthy meals throughout the week
  • Keep a well-stocked pantry with whole grains, legumes, and healthy snacks
• Engage in regular physical activity to complement a healthy diet
  • Find enjoyable activities that can be sustained long-term (walking, swimming, dancing)
  • Incorporate both aerobic and strength training exercises for optimal health benefits