What is meant by nutrition transition?
The shift in dietary patterns, physical activity, and health outcomes that populations experience as societies develop economically and socially
They move from traditional diets, rich and grains, and fibre to westernized diet, high in fat sugar and processed foods
What are modern traditional diets?
Diets like the Mediterranean added Japanese diets that exist existed before industrialization, based on whole minimally, processed foods, local ingredients, and active lifestyles
What are the five key features of modern traditional diets?
Whole minimally processed local foods
Plant based focus, meat is limited
Active daily living
Low prevalence of chronic disease
Improved control of infection disease = longer life expectancy
Which foods decrease in consumption during the nutrition transition?
Legumes, nuts, seeds, vegetables, fruit, and whole/core grains.
During the nutrition transition these foods decrease as people eat more refined carbs, meat, dairy processed oils, sugar, and sodium.
Why is lower fibre intake during this transition problematic?
Fibre supports digestive health, regulated, blood sugar, and lowers cholesterol. Its reduction increases risk of cardiovascular disease diseases, type two diabetes, and some cancers.
Which foods increased during the nutritional transition?
Refined carbs, meat and dairy ultra processed foods added sugars, sodium and omega-6 rich, processed vegetable oil oils
What are health effects of high intake of refined carbohydrates?
Rapid blood sugar, and insulin spikes; contributes to insulin resistance and obesity
How do ultra processed foods affect health?
High in sugar, salt, and unhealthy fats, low in nutrients; increase risk for chronic disease
What are China’s four main regional cuisines?
Cantonese, sichuan, hunan, Beijing (northern)
Historically, why were rates of heart disease, and diabetes low in China?
Lower fat intake (1/3 less than Americans) and diet rich in plant based foods and whole grains
What is the main staple food in China and how does it vary by region?
Rice, southern regions prefer long grain, northern regions, prefer wheat noodles
What beverage is commonly consumed and what are its benefits?
Tea which is rich in antioxidants that support heart health and reduce chronic disease risk
What type of vegetable dominates Chinese diet and what are their benefits?
Deep, green cruciferous vegetables (cabbage, bok choy), rich in glucosinolates, anti-cancer and detoxify compounds
What does a typical Japanese meal include?
Rice, soup, grilled fish, pickled vegetables and fruit for dessert
What kind of rice is preferred in Japan and why?
Short grain sticky rice, slightly sweet, it clumps easily, good for sushi and eating with chopsticks
What is sushi?
A Japanese dish made with rice, combined with raw or cooked fish, vegetable vegetables, or egg
Name two types of Japanese noodles and their ingredients
Soba: buckwheat flour
Udon: wheat flour
Why are soy beans considered a high-quality plant protein?
They contain all nine essential amino acids, making them a complete protein
List three common soybean foods in Asia
Tofu, tempeh, edamame
What nutrients can tofu provide if made with calcium sulfate?
Calcium and iron
What health claim has the FDA and health Canada approved for soy?
Soy protein may lower heart disease risk when replacing animal protein, high in saturated fat
Why are not all soy products equally healthy?
Many like (ISP, TSP, soy flour), are used in ultra processed foods
What are characteristics of Thai cuisine?
Hot and spicy uses chilli garlic lemongrass; wok frying is common to retain flavour and nutrients
