What is nutrition transition?
Refers to the shifts in dietary patterns, physical activity, and health outcomes that populations experience as societies develop economically and socially
(from Whole Foods to high processed and market-based food)
What drives a nutrition transition?
Economic development, industrialization, urbanization, globalization, and food system changes
What defines a traditional diet?
Whole, minimally processed foods, mostly plant-based, with active lifestyles
What role did meat play in traditional diets?
Meat was eaten in small amounts as a flavouring or accompanient not the main dish
Why were chronic disease diseases lower in traditional societies?
High nutrient density, high fiber, intake, low processed foods, and high physical activity
How did infectious disease control improve health outcomes?
Vaccination and sanitation, reduced infectious diseases increasing life expectancy
Why does low fibre intake increased disease risk?
It increases risk of cardiovascular disease, type two diabetes, and certain cancers
Why are refined carbohydrates problematic?
They lack fibre and micro nutrients and cause rapid blood sugar spikes
How do ultra processed foods affect health?
They’re high in sugar, salt, unhealthy fats, low nutrients, causing obesity, diabetes, and cardiovascular disease diseases
Why is excess sodium harmful?
It increases hypertension and cardiovascular disease risk
Why is excess omega six intake a concern?
It may promote inflammation, when not balanced with omega-3’s
What characterizes traditional Chinese diet
Their plant based low fat, high in vegetables, whole grains, rice, or wheat and tea
Why were chronic disease rates historically low in China?
Lower fat intake, high plant foods, fiber, and tea consumption
What health benefits do tea polyphenols provide?
Antioxidant effects and reduced chronic disease risk
What compounds in cruciferous vegetables protect health?
Glucosinolates they are anti-cancer at detoxify effects
What are components of typical Japanese meal?
Rice, miso, soup, grilled fish, pickled vegetables, fruit
Why is fish a key protein in Japan?
It provides omega-3 fatty acids that support heart health
Why is short grain sticky rice used?
It clumps together at making it easier to eat with chopsticks and ideal for sushi
What is sushi?
Vinegard rice, combined with fish, vegetables or egg
Why are soy beans considered a high-quality protein?
They contain all nine essential amino acids (complete protein)
What are common soy foods in Asia?
Tofu, edamame, tempeh
Why aren’t all soy equally healthy?
Highly processed soy is often in ultra processed foods
What flavours define Thai cusine
Sweet, sour, salty and spicy
Why is wok frying common?
High heat cooks, quickly, preserving nutrients and texture
